Yes, Virginia, there is such a thing as a healthy sauce. Most of the sauces we make nowadays tend to come from packages - mixes that contain so many additives and chemicals with names we can't even begin to pronounce. How on earth can we prepare a tasty dish that won't be so chock-full of additives, or won't be full of other things to avoid - ingredients that are the basis for many traditional sauces, such as butter, heavy cream, and cheese, to name a few?
The name of the game is substitution. Add low-fat cheese in place of full fat, or use a grated, hard cheese in place of a softer one. It will be lower in fat content, and carry a far bigger wallop of flavor. Substitute chicken, beef, or vegetable broth for cream or milk in a sauce, and remember to read the label carefully to ensure the brand you buy is low in sodium and fat. If your recipe calls for cream or sour cream, use low-fat milk, and plain, or low-fat yogurt. Even plain, full-fat yogurt doesn't carry the fat or calorie load of full-fat sour cream, and the taste is virtually indistinguishable.
To be sure, home-made anything takes more time, but surely a little more time to produce a healthier and tastier end-product is well worth a little extra effort.
"But I have no time," I hear you wail. You will be surprised how much time you actually have to prepare and enjoy a family meal together when you involve the whole family in preparing it...and that is Tip Number 2.
Even small children can help lay the table, and clear up after. Older children can make salads, and help with vegetable preparation. Making meals together gives kids a sense of ownership, and they are more likely to enjoy eating what they have helped to prepare.
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