Roux is one of the most frequently used methods for thickening sauces and soups because it combines a simple technique with predictable effect. It is made of fried flour combined with fat in similar proportions, and then spread with broth or pan sauce. Ready-made 100 g of roux provides approximately 500-550 kcal and about 40 g of fat, which means that a few spoons added to goulash or vegetables significantly increase the energy value of the portion. As a result, a dish that was supposed to be relatively light becomes more caloric, although it is not visible at first glance.
From the point of view of weight control, the combination of two ingredients with high energy density is particularly problematic: refined flour and fat. Wheat flour contains on average approximately 340-360 kcal in 100 g and only a few grams of fiber, which makes it poorly filling in relation to its calorie content. Adding butter, lard or oil further increases the energy value of the roux and burdens the lipid profile of the diet in people with elevated cholesterol. It is also worth noting that heavy, fatty sauces in many people worsen the symptoms of reflux, flatulence or digestive problems, especially in cases of pancreatic diseases or a sensitive digestive tract. In this configuration, the roux becomes an addition that improves the texture and taste, but at the same time distances the menu from reasonable dietary solutions.
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Another problem occurs when the roux is present in several meals on the same day – in soup, meat sauce, and sometimes also in flour dishes or casseroles. This means a repeating pattern: every meal it is slightly more caloric and fattythan would result from the recipe itself, and in the diet of people with insulin resistance or type 2 diabetes, the accumulation of refined carbohydrates makes it difficult to stabilize glycemia. In the long run, frequent reaching for roux will displace healthier sources of carbohydrates and fiber from the menu, such as legumes, groats and vegetables.
The most universal and at the same time the lightest way of thickening sauces is reduction, i.e slow cooking without coveruntil some of the water evaporates naturally. Using a wide pan speeds up this process because the larger surface allows for faster evaporation, and stirring prevents burning, which is especially important in tomato or broth sauces. Reduction improves consistency without adding fat and flourand at the same time enhances the taste, which has been used for years by, among others, professional restaurants.
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The second group of methods is: natural vegetable thickenerswhich at the same time increase the nutritional value of the dish. Purée of pumpkin, cauliflower, celery, potatoes or broccoli adds a creamy consistency and increases the content of fiber and B vitamins. This solution works well in stews, tomato dishes and pasta sauces. Compared to a roux, puree does not provide fat or refined carbohydrates, which is why it is recommended for people who care about their body weight and lipid profile.
On the same principle, legumes are increasingly used, which after cooking and mixing act as creamy thickeners. Lentils, beans and chickpeas not only improve the structure of the sauce, but also increase its satiety thanks to high protein and fiber content. The addition of red lentils to tomato sauce allows you to achieve an effect similar to that of a sauce thickened with a roux, but with a more beneficial effect on glycemic stability and metabolism. These methods can be supplemented with dairy products with a lower fat content – natural yogurt, Greek yogurt or a small amount of mascarpone – added at the end of cooking after hardening to avoid curdling. Such solutions improve the consistency, but unlike traditional cream or roux, they do not lead to a significant increase in calorie content, thus helping to gradually modify classic recipes towards healthier versions. without loss of taste.
Source: Terazgotuje.pl
