Alyssa Coggins


Coagulated proteins thickens mixtures.



1. Soup and Stew:

• The best method to thicken most soups and stews is to remove some of the cooked vegetables, puree in a blender, and return the pureed mixture to the pot.

• If you are short on veggies or there are none in your soup, make a paste of flour mixed with twice as much cold stock, milk or water. Add the paste and stir slowly at a simmer for about 5-10 minutes. The ratio is 1-1/2 teaspoons of flour to 1 cup of soup.

• A roux of butter and flour can also be used as a thickener. The longer the roux is cooked, the darker and more flavorful it becomes.

• Cream is another alternative to not only thicken soup, but to also add a luxurious richness.

• A cornstarch slurry of 1 part cornstarch to 2 parts liquid will also thicken, but should not be boiled because it will break down.

2. Rasperry Pie:

  • 1/4 cup sugar
  • 1 tablespoon cornstarch
  • 1 cup water
  • 1 package (.3 ounce) sugar-free raspberry gelatin
  • 4 cups fresh raspberries
  • 1 reduced-fat graham cracker crust (8 inches)
  • Reduced-fat whipped topping, optional
  • Directions

    • In a small saucepan, combine the sugar, cornstarch and water until smooth. Bring to a boil, stirring constantly. Cook and stir for 2 minutes or until thickened. Remove from the heat; stir in gelatin until dissolved. Cool for 15 minutes.
    • Place raspberries in the crust; slowly pour gelatin mixture over berries. Chill until set, about 3 hours. Garnish with whipped topping if desired. Yield: 8 servings.

    Nutritional Facts 1 piece equals 163 calories, 3 g fat (1 g saturated fat), 0 cholesterol, 124 mg sodium, 30 g carbohydrate, 4 g fiber, 2 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fruit.

    3. Squash Thickener:


    • 2lbs squash (you can make a smaller or larger batch if necessary – use as much squash as you need)
    • Ice cube trays


    1. Steam or microwave (if necessary) the squash. You want to use a cooking method that is low in moisture, so don’t boil it.
    2. Puree the squash.
    3. Fill the ice cube trays with your pureed squash.
    4. Freeze.
    5. Use the cubes to thicken anything you’d like. Use as many cubes as necessary to achieve your desired texture.