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  • Chef Martha Morgan

How To Make Sauces & Gravies Gluten-Free Allergy-Friendly & Vegan

Thank you so much to everyone who attended the Sauces and gravy online class with Rainbow Blossom. As usual Sarah, and I had a blast! If you are interested in future classes, please check out Rainbow Blossom Wellness Center Events for any upcoming classes. In this class, we deep-dived into the basics of Sauces and Gravies. Keep reading for all of the recipes we went over and some of my cooking tips.


Chef Martha getting ready to start class.

Gluten-free Thickeners include Corn starch, potato starch, tapioca starch, arrowroot, and a roux made with gluten-free flour. All of the starches and arrowroot behave the same when it comes to using them to thicken. We used Potato starch as an example.


Potato starch 1 tbsp + 2 tbsp water mixed =a slurry. Then add 1 cup of liquid that you want to thicken is the general rule for most starches when using them to thicken. Heat the liquid you want to thicken over medium-high heat and whisk in the slurry. Keep stirring for approx 3 to 5 minutes, and the slurry will thicken.


Roux is equal parts fat and flour cooked together. I used a ½ cup of vegan and allergy-friendly margarine and ½ cup of gluten-free flour. Melt the fat in a skillet over medium-low heat, mix in the flour and cook for approx 5 minutes, stirring constantly. Can cook your roux longer, and it will deepen the flavor of your dish you want to thicken. Roux can be stored in your refrigerator for aprox7 days. You will use 2 tablespoons to 1 cup of liquid to thicken and stir consistently over medium-high heat until thickened.


When making a Roux, you can use regular flour and any fat you like to use. The number 1 rule is the fat and flour must be equal. Just remember the fat you use can affect the flavor as well. For example, I don’t like to use coconut oil since I will taste some of its flavors in my gravy. Personal preference and what is safe is your guidelines when it comes to the roux.


You can make gravy with a broth of your choice. We used a vegan vegetable broth to make the ones shown.



All of the sauces and gravies we made in the class.

Easy dressing or marinade

⅓ cup spicy mustard of your choice

3 tbsp of honey or maple syrup

2 tbsp oil of choice

2 tbsp lemon or lime juice

Salt and pepper to taste


Mix all ingredients until well incorporated. The mixture can be used as a dressing, marinade, and dip. Will hold in refrigeration wrapped for 1 week.



Thai “peanut” Sauce Easy

½ cup of nut butter or sun butter as I am using

2 tbsp Soy sauce Gluten-free is what I am using. (or tamarind, coconut aminos, or coconut milk. All of these will change the flavor.*So try it and see which way works best for you!)

1 tbsp of rice wine vinegar or any other vinegar you can use.

2 tbsp of honey or brown sugar

1tsp of chili powder, 1tsp garlic powder & 1 tsp onion powder (can use 1tsp of hot sauce if you prefer in place of chili powder)

1 tbsp lemon or lime juice

2 to 4 tbsp of room temp water (may have to use more or less water depending on how thick the nut butter you use is.)


Mix all ingredients except the water. After you have mixed the ingredients into a smooth paste, add the water 2 tablespoons to get to the desired consistency. I love to cook with this sauce, and it is a great salad dressing.


I hope this class and recipes helped to tame your Allergy Dragon. If you make any of these sauces or gravies, be sure to post on social media! Tag Allergy Dragon so that we can see how you used the sauce. I love seeing new ideas I didn’t think about and sharing them. Feel free to share this post, comment, and subscribe!



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