Frugal Feeds | 5 Basic International Veggie Sofrito's

So far I have been covering a lot of pantry staples because it is an important part of frugal shopping but in order for your diet to be healthy you need to incorporate an abundance of fresh ingredients. Today we'll start looking at the fresh staples needed.

When you start to put fresh ingredients in your shopping list you want to mix the inexpensive staples with low cost seasonal produce. Certain staples are consistent throughout many cultures cuisines. By having them at hand you can create meals from many different cultures. Let's look at several cuisine basics to get you started.

French:
Carrots, Onions, Leeks, Celery, Thyme and Bay leaves

Called Mirepoix: Saute in a bit of butter 3/4 cup carrots, 1/2 cup onions and 1/4 cup celery. 3/4 cup lean ham is often added. Use with braised or pot roasted meats. For seafood dishes, eliminate the ham and replace the carrot with leeks.

Italian:
Onions, Carrots, Mushrooms, Celery, Basil, Parsley and Garlic

Saute in olive oil until browned 1 cup onions, 1/2 cup carrots, 1/4 cup mushrooms, 1/4 cup celery, herbs and 2 cloves garlic. Used with meats and basis for sauce. 4 cups pureed tomatoes is often added.

Spanish:
Yellow Onion, Sweet Green Chile (like Anaheim), Garlic, Tomatoes and Paprika

Saute in a bit of olive oil until browned 1 cup onions, 1 chile, 1 clove garlic. Add 4 cups chopped tomatoes and 1 heaping Tablespoon paprika.

Mexican:
Yellow Onion, Bell Peppers, Chiles, Garlic, Tomatoes

Saute in a bit of corn oil until browned and blistered, 1 cup onions, 1 cup bell peppers, 1 hot chile, 1 clove garlic. Separately broil 4 tomatoes until blackened. Place tomatoes in a brown paper bag and close it. Let the tomatoes sit for five minutes. Remove tomatoes from bag and peel off the skin. Crush the tomatoes and add to the sauteed vegetables. If making a sauce from the vegetables, puree. Often served with cilantro.

Cajun:
Green Bell Peppers, Onions, Celery and Flour

Called the Trinity: Saute in a bit of butter 1 Bell Pepper, 1 onion and 2 stalks of celery. When the vegetables are browned add 2 Tablespoons of flour and allow it to brown lightly. Use for gumbo and with braised meats and vegetables.

As you can see, with just a handful of staple vegetables you will have the basis for several different cuisines. With each of these types of sofritos you can make them ahead of time in larger quantities and just measure out one cup of the sofrito into each freezer bag. Label it and date it. Then you will have handy, versatile starters to many recipes.


Keep the following vegetables on hand and you can always throw these together with a few spices:

carrots
onions
leeks
celery
mushrooms
green chiles
garlic
tomatoes
bell peppers

Frugal Feeds | Making Gravy Six Ways and Create Endless Variations for your Table

Making gravy can spruce up the flavor of left over meats, vegetables and breads. Gravies often use the browned bits from your roasted meat but they can also be made without the meat drippings. Here we will cover the usual gravies and some that you have probably not tried yet.

Beef Gravy
After roasting beef drain the fat from the roasting pan. Using a spatula scrape up the browned bits and place the browned bits into a sauce pan over medium heat. Whisk in 2 Tablespoons whole grain flour and 1 teaspoon garlic powder, 1 teaspoon onion powder, 2 Tablespoons red wine, 2 Tablespoons dried parsley and 1 teaspoon of Worcestershire sauce. Add 1 cup low sodium beef broth while whisking the whole time. (Or 1/2 cup plain dairy or non-dairy milk with 1/2 cup either low sodium beef broth or water). When mixture begins to boil reduce heat to medium-low and continue whisking until the gravy is the consistency you want. Serve over beef, potatoes, roasted carrots, brown rice or biscuits.

Poultry Gravy
After roasting a chicken or turkey drain the fat from the roasting pan. Using a spatula scrape up the browned bits and place the browned bits into a sauce pan over medium heat. Whisk in 2 Tablespoons whole grain flour and 1 teaspoon thyme. Add 1 cup low sodium chicken broth while whisking the whole time. When mixture begins to boil reduce heat to medium-low and continue whisking until the gravy is the consistency you want. Serve over chicken, turkey, lean pork, potatoes, whole grain biscuits or use in a casserole.

Sawmill Gravy
Use your Basic White Sauce #2 made with low sodium chicken or low sodium beef broth. Grind in fresh black pepper and stir in cooked minced lean beef, chicken, browned and drained breakfast sausage, browned and drained Italian sausage or lean bacon. Serve over whole grain biscuits, mashed potatoes, oven fried chicken, chicken fried steak, beef, chicken or use in a casserole.

Nut Gravy


4 tablespoons nut butter or ground nuts
1 cup low sodium broth
1 tablespoon low sodium soy sauce
Pinch of garlic
1/4 teaspoon onion powder
2 Tablespoons whole grain flour

In a food processor or blender ( I use a stick blender ) combine nuts, broth, soy sauce, garlic and onion powder. Whiz until thoroughly combined. Transfer to a sauce pot over medium heat. Stir often until bubbling. Whisk in flour. Simmer for five minutes or until it is the consistency you want. Serve over poultry, mashed potatoes, green beans, whole grain biscuits, stuffing or use in a casserole. Nuts used can be Cashew Butter, Almond Butter, Soy Nut Butter, Peanut Butter, Ground Smoked Almonds, Ground Dry Roasted Nuts or toasted pine nuts.


Nutritional Yeast Gravy

2 Tablespoons corn oil
1/2 cup Nutritional yeast or 1/2 teaspoon vegemite or marmite yeast spread (each will result in a different flavor)
1/4 cup white whole wheat flour
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
2 cups low sodium broth
1 teaspoon low sodium soy sauce (do not add this if you are using a yeast spread--it will be too salty)


Heat oil in sauce pan over medium heat. Stir in the nutritional yeast, whole wheat flour, onion powder and garlic powder. Stir until it is all fairly well mixed together. Pour in the broth, a little at a time, while whisking the whole time. When it begins to bubble, reduce heat to low and let it simmer for two minutes. Taste the gravy and either add the soy sauce or don't. Serve over vegetables, mashed potatoes, stuffing, whole grain biscuits, turkey, chicken or pork.


Mushroom Gravy

1 cup sliced mushrooms
1 cup sliced onions
1 Tablespoon low sodium broth
1/2 teaspoon sage
1/2 teaspoon thyme
1/4 teaspoon oregano
1/4 teaspoon marjoram
5 Tablespoons white whole wheat flour
3 cups broth

In a medium sized sauce pan over medium-high heat add the mushrooms and onions to 1 Tablespoon low sodium broth. Add the herbs and saute until mushrooms have lost their liquid and the onions are well browned. Stir often. Add the whole wheat flour and stir until all of the mushrooms and onions are well coated. Whisk in the broth. Simmer over low until it is as thick as you like. Serve over vegetables, potatoes, brown rice, whole grain noodles, barley, pork, chicken, beef, biscuits or use in a casserole.


With each of these gravies you can change the flavors easily by changing the type of broth used, the type of flour used, the type of nuts used, the type of yeast used, the type of soy sauce used, the types of herbs used, and what you serve them on.

Frugal Feeds | 16 Delicious Variations on Medium White Sauce--Your food will never be boring again!

Today we will look at the next thickness of white sauce. White sauce number 2 is the standard sauce thickness. It is what we most commonly expect from a creamy sauce. It sticks to the spoon a bit, has a great body and luscious mouth feel. It is used for creamed or scalloped dishes, mock hollandaise, gravy, creamy sauces and chowders. Once you learn this one you will have an abundance of dishes at your fingertips. It makes a lot of different basic sauces!

For this Base White Sauce #2 you will want:

2 Tablespoons fat
2 Tablespoons starch
1 cup liquid, usually 2% milk
1/4 teaspoon salt
pinch of pepper

You will need a whisk, a pouring cup and a saute pan.

In a medium sized saute pan over medium-high heat (usually 7 on the dial), melt the fat. Sprinkle the starch over the melted fat and whisk it until it is smooth, bubbly and fully mixed. Allow it to cook for five minutes. You have just made a Roux.

Using about one third of the liquid at a time whisk it into the Roux--fat-starch mixture.

Have the liquid fully whisked in before adding the next third of liquid. By this careful process you end up with a sauce that is free of lumps.

Add remaining liquid and fully whisk in.

Once all of the liquid is whisked in--drop the temperature to medium low (usually a 4 on the dial) and let it simmer until it thickens slightly. Add the seasoning to taste and serve.

This makes 1 cup of medium, number two, base White Sauce. Basic White Sauce #2 provides you with 90 calories and 30% of your daily fiber.

Here are some ways to use that to make a lot of different sauces.

For Brown Sauce, browned flour in fat and add low sodium beef stock. Add 1 teaspoon Worcestershire Sauce.
For Mushroom Sauce 1, use brown sauce and add 3/4 cup sliced, sauteed mushrooms and 1 teaspoon summer savory.
For Mushroom Sauce 2, do not brown flour, use reduced fat cream instead of stock, use white pepper and do not add savory.
For Cheese Sauce, toss 1/2 cup low fat grated cheese with 1 teaspoon flour. Add a few Tablespoons at a time to White Sauce 2 that is kept warm over a low burner. Stir until it melts before adding next Tablespoons of cheese. White wine or dry mustard are great additions.
For Mock Hollandaise whisk 2 Tablespoons lemon juice, 2 egg yolks and 2 Tablespoons butter and add to warm White Sauce 2.
For Chowders add 1 lb. cooked lean meat (or 2 cups vegetables or 2 cups seafood), 1/4 lb. diced, cooked, drained lean bacon, 1 1/2 cups diced, cooked potato and 1/4 cup minced onion, to 4 cups White Sauce 2. Heat through, add black pepper to taste.
For Creamed Dishes add 1 1/2 cups vegetables or minced/sliced cooked meat to 1/2 cup White Sauce 2. Serve over toast.
For Au Gratin Dishes top with 1/2 cup toasted bread crumbs and 1/2 cup grated low fat cheese to the Creamed Dish and place under broiler briefly to melt the cheese.
For Cream Gravy use butter for fat, lean cream for the liquid, add 1/2 pound cooked, drained, lean pork breakfast sausage and 1 teaspoon coarse ground black pepper. (highly caloric and uses expensive ingredients, use this sparingly)
For Foamy Egg Sauce make White Sauce 2. Beat one egg until foamy and whisk in 1 teaspoon of the White Sauce. Whisk egg/sauce mixture into remaining White Sauce and simmer briefly.
For Veloute Sauce, use strong low sodium chicken broth for liquid. Place chicken broth in a saute pan and bring to boil. Boil until the amount of broth has reduced by at least half. This is your strong broth.
For Chaud-Froid Sauce, soak 1 Tablespoon plain gelatin or 3 Tablespoons Agar Flakes or 2 teaspoons Agar powder in cold water for fifteen minutes. Add to the hot Veloute Sauce. Allow to cool.
For Poulette Sauce, whisk 2 two egg yolks and 1 cup cream. Add to white sauce. Bring to temperature and whisk in 2 teaspoons butter--one at a time until fully incorporated--add a few Tablespoons lemon juice and some minced parsley. High in calories, use sparingly.
For Bechamel Sauce, use a 1/2 cup 2% milk and a 1/2 cup low sodium stock for the liquid.
For Onion Sauce use low sodium beef stock for the liquid and add 1/2 c. sauteed onions.
For Sauce Supreme use low sodium chicken stock and add 2 Tablespoons lemon juice and 2 Tablespoons parsley.

When you add cheese, cream, butter or meats to the recipe it adds calories and fat. When you add vegetables it adds a small amount of calories but greatly increases the nutrients and fiber. Use egg whites when it calls for eggs and you will reduce the calories and fat, but it will also reduce the creaminess.

See, once you get this one under your belt you will have a lot of variety available for your meals!