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Béchamel Sauce – a Gloriously Gluten-free version

July 01, 2014 by Kamalawith 0 comments

Béchamel Sauce, also known as white sauce, is traditionally made with milk, butter, flour and other ingredients.  Béchamel Sauce is known as one of the ‘mother sauces’ in classical cuisine – it is used to make lasagne, moussaka, creamy mushroom sauce and all kinds of other fun dishes.

Having said that, don’t you think it’s a little unfair to exclude all the gluten-free (or dairy-free) peeps from this world of fun and taste? I agree!  Which is why I am very excited to share my gloriously gluten-free version. But, you don’t need to be ‘gluten-free’ or ‘dairy-free’ in order to try this recipe. Why not try something a little less traditional this week? Who knows – your body might actually like it.

Bob's Red Mill All Purpose Gluten-Free Flour consists of Garbanzo Bean Flour and a blend of other gluten-free flours.
Bob’s Red Mill All Purpose Gluten-Free Flour consists of garbanzo bean flour and a blend of other gluten-free flours.

 

Gloriously Gluten-free Béchamel Sauce:

Ingredients:

  • 5 tbs olive oil
  • 2 cups diced red onion
  • 6 cloves garlic
  • ½ cup All Purpose Gluten Free Flour
  • 5 cups unsweetened almond Milk
  • 2 tbs arrowroot powder
  • Sea salt and pepper to taste.

 

Instructions:

Step 1: Heat oil in large pan on medium/medium-high heat. Add onion and garlic.

Step 2: Sauté onion and garlic until they are soft and slightly browned.

Red onion and garlic in extra virgin olive oil.  This sauce is a great way to get kids to eat onion and garlic since the almond milk and flour mask their strong flavors.

Step 2 in action: red onion and garlic in extra virgin olive oil. Added Bonus: this  is a great way to get kids to eat onion and garlic since the almond milk and flour mask their strong flavors.

Step 3: Lower heat to add almond milk and gluten free flour. Whisk for a minute or two.

Step 4: Raise heat to medium high and add arrowroot powder.  Continue to whisk until sauce thickens – should thicken in another 2 – 3 minutes.

Step 5: Remove from heat and add salt and pepper to taste.

This is the final product. Are you ready to pour it over some veggies? Yum!

This is the final product – before mixing in black pepper and pink sea salt. Are you ready to pour it over some veggies? Yum!

I have used this sauce in making gluten-free lasagne (blog post coming soon) and as a topping for steamed broccoli. Both turned out great.

Gluten (the protein composite found in wheat) and diary are controversial topics; who should go gluten-free? if it’s gluten-free does that mean it’s healthy too? is diary good for me? These are important questions.

Dr Gesik and I have assisted many clients in navigating this confusing nutritional landscape.  If you’re wondering whether you might benefit from eliminating these common food allergens from your diet, or how you would go about doing that in a healthful way, please send me an email at imuahealth@gmail.com. I’d love to hear from you.

 

Kamala Skipper

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