This low fat cream sauce is a potato-based sauce, and made for an excellent light meal, but one that warmed us up after a cold walk in Amsterdam, on top of some steamed vegetables. I made it with some coconut milk and Indian spices, but you can substitute any other vegan milk, or just use water, and whatever seasonings you feel like.
A good sauce makes healthy vegan recipes easy and delicious, even simple steamed veggies!
Prep time: 10 minutes
Cooking Time: 30 minutes
Time from start to eating: 40 minutes
Makes enough for 3.
This transcription will have some mistakes because it is partially automated.
Hello and welcome to freshly serve healthy vegan recipes in Europe. Tonight, Phil and I are in Amsterdam with his sister Haley and we are having a potato sauce, a low fat cream sauce for dinner. Haley was asking me about some different sauces other than the zucchini or mushroom base sauces that I posted before, so I decided to come up with a potato base one.
Unfortunately, Phil deleted the first part of the video, so I just want to recap the first bit of the recipe that caught cut out. You can find the recipe in its entirety at healthyveganrecipes.net. Another cool little thing that Phil put up there that would be awesome if you guys could go to is a poll, to see what you’re dietary preferences are.
So, whether you are vegan, whether you are vegetarian and how strict you are with it. So if you fill that out that would be great a little helps us out in future videos. (Phil) and meat, Meat eaters too. If you eat meat let us know or if you just eat fish have a works.
(Phil) That’s on the right side of the page at healthyveganrecipes.net, might have to scroll down a little bit but its right there. So, thank you for that. Moving on to the recipe what I just start was boil some potato and I have them cut up pretty small about that big, so they would cooked pretty quickly.
And I just boiled them with a little bit of salt of help them cooked, and I drained off most of the water but left some of it and got it blended up with a hand blender. The most important part to see is the consistency, which I’ll show you in a minute. Along side in the potatoes I had some vegetables steaming.
Haley doesn’t have a steaming basket here, so what I did was just add half a little bit of water at the bottom of the pot, boiling so that the vegetables weren’t touching the water for the most part. They were just getting steamed from the water of the bottom of the pot.
(Phil) and I forgot to bring our camera from we went for a walk in the Amsterdam. So, my dad keeps asking for video, but I don’t have any of Amsterdam. All I can do is show you outside of Haley’s apartment, you can see the snow on the ground, and our neighbors are right there, and there’s a park over there. And that’s all I can show you for video today.
So, there you go, they kind look like mash potatoes because, well just basically what they are. And what I’m going to do is make them just a little bit more liquid-like than mash potatoes. I’m going to add some seasoning to make them nice sauce.
So I’ve got some coconut oil, so I’m going to add to make them nice and thick and warming. And also got some coconut milk over here – a little of shake, pour some in. How much you want to add is up to you. And I’m going to add some salt which I’m going to need too hands to grind so I’m going to do that in a minute.
I’m also going to add some onion and garlic powder, and my Indian spice mixed. You can find the recipes for those I supposed you call them my spice mix recipes. On the hidden section of the website, it’s all free in there but you have to go to healthyveganrecipes.net/Europe.
So, I’m going to mix all of that together and I’m going to steam some vegetables where going to put the sauce on. So I’ve got some carrots chopped here. What I’ll do is I’ve got a pot and we don’t have a steamer here. So, what I’ve done is I’ve just got a little bit of water on the bottom of this pot, and I’m going to heat that up.
Get it to boiling and then turn it down just a simmer and put the carrots in first, and then I’ve got some zucchini and some green beans to go with that. So, I’ve got the texture where I want it and what I did was after the coconut oil and a bit of coconut milk.
I added water to get it to the consistency I want it. I’ve got it seasoned and I used the Indian spice mixed along with the coconut oil and the coconut milk. But you can easily season this to whatever particular taste you like. I just give it a taste before finishing things off.
Nice thing to do when you’re cooking with other people is use a tasting spoon so you take that spoon you used for the stirring, and pour a little bit from the tasting spoon and then taste from there, to avoid germs in the pot.
So, once you get that done, you can put it back in the burner to stay warm. I’ve got my carrots going here - they’re boiling swinging and turn that down, so it’s just barely simmering. Once the carrots soften, I’m going to add the zucchini and beans just to give them a really quick cook – I don’t want to cook them too much but just a little bit to warm them up.
So, I’ve done nice full plate of vegetables there, I’ve got my sauce back here and all I going to do is pour some of the sauce right on top. It’s a nice fresh dinner but also very warming with the potato sauce. We’ve been out wandering the cold in Amsterdam, so we needed something nice and warm.
That’s all there is to it, hope you enjoy. This is healthyveganrecipes.net, you can find this low fat cream sauce recipe there. And of course Phil and I and have all of our travel videos at healthyveganrecipes.net/Europe, go check them out they are all free, but you can have to go to that site to find them.
Hope you enjoy your dinner and I’ll see you next time.