Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.


"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them."
-John Fitzgerald Kennedy, Politician

The refrigerator light goes on...

Stirring the spread and flour together carefully is the key to this recipe and many that require a roux. By using less fat the flour can clump together but whisking the liquid into the roux slowly works great. Rich creamy gravy for your Mashed Yams!

Do Your Salt Taste Buds Learn?

In a study performed in 1982, a group of people were placed on a low-sodium diet for five months.  Their taste response to salt in solutions, soups and crackers were measured before and while they were on the diet.  During the five month period when the participants lowered their sodium intake, the same measurements were made in a control group that did not change their diet.  

In the group that lowered their sodium intake, the perceived intensity of salt in crackers increased.  In addition, the amount of salt needed for “maximum pleasantness” of taste in soup and crackers fell in the experimental group but not in the control group.  

It is clear that preferred levels of salt in food are dependent on how much salt you are used to eating.  So, give it some time and slowly decrease the amount of salt in foods you prepare and your perceptions of saltiness will change.  


Holiday Gravy

Servings = 2 | Serving size =1/2 cup

Cooking Time = 60 Minutes

This recipe can be multiplied by 2,3.

This recipe does not make very good leftovers.

1 cup low sodium chicken or vegetable broth
1/4 tsp salt
1/4 cup white wine
1/4 cup water
1 tsp fresh rosemary leaves
fresh ground black pepper (to taste)
1 Tbsp unsalted butter
2 tsp all purpose flour

Place the chicken stock, salt, white wine, water, fresh rosemary and pepper in a stainless steel or non-reactive sauce pan over medium heat.

Bring to a boil and reduce the heat until the liquid is simmering. Cook for about 20 - 30 minutes until reduced by half.

In a second sauce pan melt the spread over low-medium heat and then add the flour. Whisk together over low-medium heat. After cooking for about two minutes strain the liquid to remove the rosemary into the pan with the roux whisking continuously.

As the gravy thickens reduce the heat to low and simmer for about ten minutes whisking frequently.

Nutrition Facts

Serving size = 1/2 cup

Servings = 2


Amount Per Serving

Calories 77 Calories from Fat 30
  % Daily Value
Total Fat 3g 5%
    Saturated Fat 1g 5%
    Monounsaturated Fat 1g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 373mg 16%
Total Carbohydrates 4g 1%
    Dietary Fiber 0g 0%
    Sugars 0g
Protein 3g
Vitamin A 7% Vitamin C 0%
Calcium 1% Iron 3%
Vitamin K 2 mcg Potassium 130 mg
Magnesium 5 mg