What Makes a Gravy Thickener “Healthy”?
When we talk about the healthiest thickener for gravy, we are often considering several factors beyond just consistency. Health can be defined by nutritional density, low glycemic impact, gluten-free status, or using whole, unprocessed foods. The best choice for you depends on your specific dietary needs and what you prioritize most. Common thickeners like refined flour and cornstarch primarily add empty calories, whereas options like pureed vegetables or seeds can add fiber, vitamins, and minerals.
Arrowroot Powder
Arrowroot is a starch extracted from the roots of tropical plants, and it's a popular gluten-free and vegan alternative. It has twice the thickening power of flour and creates a clear, glossy finish, making it a great option for gravies that you want to be visually appealing.
How to use arrowroot powder:
- Create a slurry by mixing 1 tablespoon of arrowroot powder with 2 tablespoons of cold water for every cup of gravy.
- Whisk the slurry into simmering gravy, and cook until the mixture thickens.
- Avoid boiling arrowroot for too long, as it can lose its thickening power and turn slimy.
Cornstarch
Another widely available gluten-free option is cornstarch, derived from the endosperm of corn kernels. It is a powerful thickener, but it can create a slightly cloudy or opaque finish. While it is gluten-free, it is still a processed starch, so it's not the most nutrient-dense choice.
How to use cornstarch:
- Similar to arrowroot, make a slurry by combining 1 tablespoon of cornstarch with 1 to 2 tablespoons of cold water.
- Whisk the slurry into the simmering gravy and cook for about one to two minutes, until it reaches the desired consistency.
- Note that cornstarch-thickened gravies may not reheat as well as those made with flour.
Pureed Vegetables
For the ultimate health boost, consider thickening your gravy with pureed vegetables. Starchy vegetables like potatoes, sweet potatoes, and parsnips can add body and a nutritional punch to your sauce. This method not only thickens but also enhances flavor and fiber content.
How to use pureed vegetables:
- Roast or boil starchy vegetables until tender.
- Puree the cooked vegetables in a blender or food processor until smooth.
- Stir the puree into your gravy until it reaches the desired thickness.
- Be mindful of how the vegetable’s flavor will interact with your gravy.
Whole Food and Other Alternatives
Several other healthy ingredients can thicken your gravy with minimal processing. Ground flaxseed, for example, is rich in omega-3 fatty acids and acts as a natural binding agent. Nuts and seeds can also be blended into a paste for a richer, thicker consistency. For a low-carb option, xanthan gum is a powerful thickener derived from fermented corn and should be used sparingly.
Comparison of Healthy Gravy Thickeners
| Feature | Arrowroot | Cornstarch | Pureed Vegetables | Xanthan Gum |
|---|---|---|---|---|
| Best For | Clear, glossy gravies and sauces | Quick thickening, gluten-free option | Adding nutrients, fiber, and flavor | Low-carb and keto diets |
| Flavor Impact | Flavorless | Flavorless | Adds flavor of the vegetable | Flavorless (can be gummy if overused) |
| Nutritional Value | Low nutrients, just starch | Low nutrients, just starch | Adds fiber, vitamins, and minerals | Zero net carbs |
| Gluten-Free | Yes | Yes | Yes | Yes |
| Key Caveat | Can break down with prolonged boiling | Does not reheat well | Changes gravy flavor | Use very sparingly to avoid a slimy texture |
Conclusion: The Best Choice for a Healthy Gravy
Ultimately, the choice of the healthiest thickener for gravy depends on your culinary goals. For maximum nutritional benefit, pureed vegetables like potatoes or squash are the clear winner, as they add fiber, vitamins, and a savory flavor profile. If you need a flavorless, gluten-free starch, arrowroot is an excellent choice for a beautiful, glossy finish, as long as you are careful not to overcook it. Cornstarch is a reliable and inexpensive option, but keep its reprocessing limitations and cloudy finish in mind. For those on low-carb or keto diets, xanthan gum provides powerful thickening with no net carbs, but requires a delicate touch. By understanding the properties of these alternatives, you can make a mindful choice that elevates the health and quality of your gravy without sacrificing taste or texture.
Frequently Asked Questions
What is a natural way to thicken gravy without refined starch?
One of the best natural ways is to use pureed cooked vegetables, like potatoes or sweet potatoes, which add nutrients and fiber without refined starches.
Can I use chickpea flour to thicken gravy?
Yes, chickpea flour (or besan) can be used as a gluten-free thickener. You should roast it first to remove the raw flavor before adding it to your gravy.
How does arrowroot compare to cornstarch for thickening gravy?
Arrowroot is a more powerful thickener, creates a clearer, glossier finish, and works well with acidic foods, but it breaks down if boiled for too long. Cornstarch thickens opaque gravies and should not be used in acidic bases, and it also doesn't freeze or reheat well.
Is it healthier to thicken gravy by reduction?
Reducing the gravy by simmering it allows excess water to evaporate, concentrating flavors and naturally thickening the sauce without added starches. However, this method can also increase the saltiness, so be careful with seasoning.
What are some low-carb thickening options for gravy?
Xanthan gum is a popular low-carb thickener, as are certain dairy products like heavy cream or cream cheese. Just be aware that xanthan gum should be used very sparingly to avoid a gummy texture.
How do you avoid lumpy gravy with thickeners?
To prevent lumps, always create a slurry by whisking your starch (like cornstarch or arrowroot) with a small amount of cold liquid before adding it to the hot gravy. For flour, a roux (cooked with fat) or beurre manié (mixed with softened butter) is the best method.
What can I use if I want a gravy with extra fiber?
For a fiber boost, consider using ground flaxseed, which also provides healthy omega-3 fats, or pureed vegetables like lentils or beans.
Can I use potato flakes to thicken gravy?
Yes, instant potato flakes can be sprinkled into the gravy while stirring to thicken it quickly. They are a good gluten-free option.
