Recipe: Nutrient Dense Starch-Free Gravy – SCD, GAPS

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Recipe: Nutrient Dense Starch-Free Gravy – SCD, GAPS

Nov 20

Grain-Free Gravy, Starch-Free Gravy, Real Food Gravy, Additive-Free Gravy

On SCD and GAPS the challenge is to make a thick, nutrient dense starch-free gravy which tastes good without additives.

At this time of year, savory meats and poultry are on the menu. Before I went grain free it was easy to make a gravy from a commercial mix. Of course, it had none of the nutrient benefits of a real bone broth and it was laced with chemicals. It’s actually very easy.

I’ll tell you how to do it.

For many years I avoided eating foods with gravy because I didn’t want the added fat, flour and questionable additives in gravies. However, traditional meats and poultry were made with gravies for both taste and nutrition. The benefits come from the base of the gravy that was made from traditional bone broths.

In this post I go over the benefits of bone broths and why you should try to have at least one cup of a good homemade bone broth each day. In this post I talk about the huge differences between commercial store bought broths and those that are properly made at home.

There are other ways of consuming bone broths. These include making a delicious gravy that everyone will love. You start with roasted onions. If you are avoiding grains and starches as indicated for the SCD, GAPS and Paleo diets, gravy made with roasted onions and homemade bone broth is heavenly. Frankly, it is so good, I prefer it over any other type of gravy.

Onions are Nutritious

Onions have a good nutrient profile and most people can tolerate onions. They are high in vitamin C, folate, potassium and choline. They have a bit of protein, vitamin A, fiber, magnesium and phosphorus. They are considered strongly anti-inflammatory and low on the glycemic index.

Most importantly, onions are sulfur rich. Why is sulfur important? One doesn’t usually hear about sulfur. But it is very important for many metabolic processes in the body.

Sulfur is Necessary for Many Important Metabolic Processes

Sulfur is required for the synthesis of glutathione, a critical antioxidant that protects us against free radicals and helps the liver neutralize toxins.
Sulfur is required for taurine synthesis. Taurine is essential for proper functioning of the cardiovascular system, the muscles and the central nervous system.
Sulfur binds the two chains of amino acids that form insulin, a critical hormone necessary for sugar metabolism.
Sulfur is part of the amino acid methionine, a critical aspect of methylation and gene expression.
Sulfur is part of the amino acid cysteine, another important part of glutathione.

Sulfur Containing Vegetables have Organosulfur Compounds

The alliums are onions, garlic, leeks and shallots. The brassicas are broccoli, cauliflower, cabbage and brussel sprouts. These vegetables contain sulforaphane which has been shown to be anti-carcinogenic and protective against stress.

Eat your onions. They are good for you.

Roasted Onions

Ingredients

2 large yellow or sweet onions, unpeeled

Equipment

Baking dish

Instructions

Place the unpeeled onions in a baking dish
Roast at 425 degrees F for about 1 hour or until the skins are deep golden brown and blistered
Pierce with a knife to be sure it is soft inside
Serve without the skin, with butter, olive oil, balsamic vinegar, coconut cream, sour cream or just sea salt or go ahead and use them for gravy

How to Use Roasted Onions To Make Gravy

Ingredients

2 cups homemade chicken or beef broth (how to make chicken broth) (how to make beef broth)
2 roasted onions, peeled
Any other roasted vegetables from the meat or chicken pan (optional)
Sea salt to taste

Equipment

3 – 4 quart pot
Immersion blender for making a gravy (where to buy an immersion blender)

Instructions

Add 2 onions to a pot with 2 cups of beef broth or chicken broth to make a gravy that is thickened just with the onion and does not need any flour or starches — puree with a stick blender
If you have a roasted chicken or turkey or a meat dish ready, use some of the vegetables and juice from that as well and blend together
If the gravy is too thick, add more broth
You will have a delicious, savory gravy in minutes!

Prep Time: 5 minutes
Cook Time: 1 hour
Easy