Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health
This page was translated through Google Translator

Winter vegan gravy with dried plums

The wintery vegan gravy with dried plums and cinnamon is an ideal accompaniment to Christmas dishes.

vegan

10min
easy
83% 73/08/20 
Ω-6 (LA, 0.8g) : Ω-3 (ALA, 0.3g) = 3:1


Ingredients (for servings, )

Equipment

  • hand-held blender / immersion blender
  • stove
  • saucepan

Type of preparation

  • cook
  • chop or grind
  • sauté
  • season to taste
  • purée
  • deglaze
  • remove the skin
  • simmer

Preparation

  1. Preparation
    Peel and finely chop the onions and garlic. Clean and dice the mushrooms.

  2. Preparation of the winter vegan gravy
    Heat the oil in a pan and sauté the onion, then the garlic and the mushrooms.
    Deglaze with red wine and add the dried plums.
    Puree everything finely with a hand blender (if necessary, pour the sauce base into a tall measuring cup to avoid splashing).

  3. Finishing the sauce
    Add the remaining ingredients (except the yeast flakes) to the sauce base in the pot and simmer over low heat for about 15-20 minutes.

  4. Finally, add the yeast flakes and season with salt and pepper. Add a little more water if necessary to achieve the desired consistency.

    Before serving, remove the bay leaf, allspice, cinnamon stick(s) and juniper berry(s).

    Shelf life: The sauce will last for 3 days in the fridge. However, you can also freeze it. Then it will last longer.

Nutritional Information per person Convert per 100g
2000 kcal
Energy111 kcal5.5%
Fat/Lipids3.9 g5.6%
Saturated Fats0.33 g1.6%
Carbohydrates (inc.dietary fiber)14 g5.3%
Sugars7.2 g8.0%
Fiber2.4 g9.4%
Protein/Albumin1.5 g3.0%
Cooking Salt (Na:135.8 mg)345 mg14.4%
A serving is 142g.Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin K 17 µg22.0%
Sodium, Na 136 mg17.0%
MinManganese, Mn 0.33 mg16.0%
VitThiamine (vitamin B1) 0.17 mg15.0%
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 0.28 g14.0%
ElemPotassium, K 245 mg12.0%
MinCopper, Cu 0.11 mg11.0%
VitRiboflavin (vitamin B2) 0.11 mg8.0%
VitVitamin B6 (pyridoxine) 0.11 mg8.0%
FatLinoleic acid; LA; 18:2 omega-6 0.76 g8.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.28 g14.0%
Linoleic acid; LA; 18:2 omega-6 0.76 g8.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.01 g5.0%
Threonine (Thr, T) 0.03 g4.0%
Valine (Val, V) 0.05 g3.0%
Isoleucine (Ile, I) 0.02 g2.0%
Leucine (Leu, L) 0.04 g2.0%
Lysine (Lys, K) 0.04 g2.0%
Phenylalanine (Phe, F) 0.03 g2.0%
Methionine (Met, M) 0.01 g1.0%


Essential macroelements (macronutrients) per person 2000 kcal
Sodium, Na 136 mg17.0%
Potassium, K 245 mg12.0%
Phosphorus, P 39 mg6.0%
Calcium, Ca 32 mg4.0%
Magnesium, Mg 16 mg4.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 0.33 mg16.0%
Copper, Cu 0.11 mg11.0%
Iron, Fe 0.60 mg4.0%
Zinc, Zn 0.25 mg3.0%
Selenium, Se 1.5 µg3.0%
Fluorine, F 66 µg2.0%
Iod, I (Jod, J) 2.5 µg2.0%
Author
Inke Weissenborn, picture from the year 2017
Inke Weissenborn, Germany
Dr. med. vet.; Recipe Author
Notes about recipe

The wintery vegan gravy with dried plums and cinnamon is an ideal accompaniment to Christmas dishes.

Serving size: We have calculated the amount for 4 people. This is quite generous. If you use less sauce, the amount is also sufficient for 6.

Vegetable stock: A basic distinction is made between broth and stock. Broth serves both as a basic ingredient and as a dish in its own right, whereas stock is a heavily boiled, concentrated, salt-free, and therefore unfinished cooking ingredient. However, depending on the concentration, stock is a very intense flavor carrier. For health reasons, we deliberately choose the low-salt version.

Bay leaves: The shiny, aromatic leaves of the bay laurel can be used fresh or dried. They have a unique piquant, spicy aroma.

Soy sauce: The Japanese call umami the fifth taste. Soy sauce, but also dried mushrooms, contain it. In addition to sweet and salty, bitter and sour, umami stands for a full-bodied taste and thus serves as a natural flavor enhancer.

Allspice: Jamaica is the main growing area for allspice plants. Allspice is particularly popular in Caribbean cuisine. The rich taste is reminiscent of pepper, cinnamon, nutmeg and cloves. This is why allspice is also known as four-spice or all-spice.

Dried fruits are often sulphurized: The sulphur coating helps prevent rotting as it inhibits the metabolism of many microorganisms and thus improves the shelf life of the product, while also preserving the colour of the fruit. However, the preservation process destroys some vitamins, such as folic acid, and sulphur can have health consequences for asthmatics and allergy sufferers. It is therefore best to use unsulphured fruit.

Tips

The wintery sauce is ideal as a side dish for potatoes, dumplings, gnocchi, vegan roasts and roulades, such as Barbara's Christmas roast and baked savoy cabbage roulades.

Shelf life: The sauce will last for 3 days in the fridge. However, you can also freeze it. Then it will last longer.

Alternate preparation

Instead of button mushrooms, you can also use dried mushrooms. Soak them for about 15 minutes and then drain the soaking water.

Your own broth / stock: If you would like to prepare your own vegetable broth or vegetable stock, you will find suitable recipes below:
- Instant vegetable broth with carrots, celery and leek
- Organic mushroom vegetable broth with carrots and celery
- Vegan vegetable stock with celery, leek, fennel