Bechamel Sauce

So let’s get a bit saucy with a real standard sauce!   The good old Béchamel sauce is ideal for lasagnes, fish dishes, pasta dishes, all vegetable dishes and in fact a hearty Béchamel sauce can perk up any old dish!


40g butter or oil  

40g flour

500ml milk

Pinch sea salt

Pinch nutmeg



  • Instead of butter use approx ¼ cup of one of the following oils: Olive oil, coconut oil, macadamia nut oil or avocado oil  

  • Use ¼ cup of one of the following flour:  Wholemeal flour, quinoa flour or spelt flour instead of white flour

  • For non-dairy use a milk of your choice: Lactose free, Soy, Almond, Rice or similar.

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Melt 40g good quality butter (not margarine) in a saucepan over a low heat.  Add 40g white flour and cook through lightly stirring with a spoon (I always use a wooden one).  Gradually add 2 cups (500ml) of hot milk stirring briskly with a whisk or your wooden spoon until you achieve the result of a smooth and creamy white sauce.  Season with a little sea salt, white pepper and nutmeg and use as required. 


If you happen to have a good blender just throw all the ingredients into it – turn the machine on and let it do its thing for 5 minutes until the mixture is hot, thick and creamy.​

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