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by | Apr 14, 2019 | Blog, Recipes, Uncategorised

So what makes the perfect gravy?

For me, it’s a patient and highly rewarding process involving concentrated flavours produced in the meal you are already cooking.

So a vegetarian gravy will use the water from any steamed or boiled vegetables, plus the leftover trace of oil from roasted roots (e.g. carrots, parsnips). A meat gravy will use scrapings from the meat pan as well. Both are better for onions, garlic and herbs (rosemary, sage, parsley and thyme are all great options). And if you’re feeling decadent, a splash of red wine.

Making a roux

I’ve found over the years that any gluten-free flour (e.g. rice flour, chickpea flour) is as good as cornflour for making the initial roux that will thicken the sauce. I learnt from an early age that making a roux with butter/coconut oil/any fat or oil requires continual, vigorous stirring over a flame that’s just so, adding fluids in the right amount at the right time. Try and hurry it, and you’ll get a lumpy mess that tastes of flour. Add too much fluid too quickly, and end up with an insipid soup that tastes of flour. If you’ve roasted a joint of meat, then you can just put the roasting tray over a gas flame (meat removed; caramelised carrots, onions, garlic and celery still there), sprinkle on the flour and make your roux in the tray before adding stock or vegetable water.

Gravy granules

“But it’s not the same as gravy granules, is it?” No it’s not!! It’s infinitely superior. Having said that, when I discovered how to make gravy from arrowroot powder, I realised I’d hit on the perfect, simple, clear gravy recipe. And it take just a couple of minutes to make.

Health properties

What’s more, arrowroot has beneficial health properties. Arrowroot powder is essentially starch from a tuber, and has been shown to support the immune system. It’s also a traditional remedy for diarrhoea, and a study with IBS sufferers backs that up too, as well as arrowroot’s ability to reduce digestive pain.

Arrowroot gravy recipe

So here it is: gravy like it’s come from granules, only MUCH healthier:


2tbsp arrowroot powder
1 pint of boiling water from any vegetables you’ve just steamed or boiled
2tbsp tamari / soya sauce / liquid aminos
Optional: black pepper, herbs, mustard


1. In a pan, mix the arrowroot powder with a little cold water so that it dissolves into a thin, white liquid
2. Add a little of the boiling vegetable water and whisk/stir over a low to moderate heat until it thickens (this won’t take long)
3. Keep whisking/stirring as you add the rest of the vegetable water, until you get a good gravy consistency
4. Turn off the heat as soon as it’s ready – don’t let it boil or overcook
5. Stir in the tamari and any other flavourings you would like to add


Pradeepika, C., Selvakumar, R., Krishnakumar, T., Nabi, S.U. and Sajeev, M.S., 2018. Pharmacology and Phytochemistry of underexploited tuber crops: A review. Journal of Pharmacognosy and Phytochemistry, 7(5), pp.1007-1019.


Workshops and Courses:

Please visit the links below for more details

Online workshops:

What is an Anti-Inflammatory Diet?
Inflammation is a key feature of many illnesses and conditions, so an Anti-Inflammatory Diet is often recommended. But what is an Anti-Inflammatory Diet, and how can you put yours in place?
Available on demand at: kirsten-chick.cademy.co.uk

Nutrition for the Menopausal Mind
Learn a nourishing approach to help manage and regulate stress, anxiety, memory, concentration, brain fog and sleep.Understand why these can be a problem around perimenopause and menopause, and how nutrition can help.£6
Available on demand at: kirsten-chick.cademy.co.uk


Introduction to Integrative Oncology for Healthcare Professionals (online)
11 pre-recorded modules by 11 different Course Presenters
£99 (for a limited time only)
Book: yestolife-horizons.org

Other Events:

Yes to Life Annual Conference 2023: You & Your Cancer Team
I co-hosted and presented at both the online and in person events this year, alongside some wonderful professionals, who came together to bring you the best practical support possible.
Recordings of the key speaker sessions are available to buy now: www.yestolifeshop.org/annual-conference-2023

Your Life and Cancer conference
Kirsten was invited back to this year’s event, appearing in an interview with naturopathic oncologist Dr. Heidi Kussman and on two Q&A panels – download the recordings from both weekends here: www.yourlifeandcancer.com

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