Category Archives: Sauces & Dips

Healthy Béchamel Sauce

Since removing dairy from my diet I have been using Soy substitutes for cream but I’m not a huge fan of them and I often worry about what they contain as they are becoming more and more processed whereas I am trying to clear my diet from processed foods as much as possible.

I found this recipe for a creamy sauce which I have adapted to my taste  by changing some of the main ingredients such as the milk and flour used as well as the herbs and oils. The consistency will largely depend on the type of flour you use so I would recommend to add the flour slowly until you get the consistency that you desire, the quantities below are what worked for me.

Ingredients

  • 200 ml of rice milk (or other milk substitute such as almond milk)
  • 1 tablespoon of lemon juice
  • 3 tablespoons of walnut oil or olive oil
  • ½ cup of chickpea flour (or other gluten free flour)
  • Salt and Pepper to taste
  • 1 teaspoon of garlic powder
  • 1 teaspoon or dried oregano
  • 1 teaspoon of dried basil

Method:

  1. Slowly bring the milk to a simmer in a pan.
  2. Once simmering, remove from heat and add lemon juice, oil, seasoning and herbs.
  3. Introduce the flour to the mixture slowly whilst stirring and return to a low heat. Keep stirring and introducing flour until you obtain the desired consistency. Add more milk if it becomes too thick.
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