Béchamel Sauce

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Are you in search of a delicious way to boost your calcium intake while staying true to your plant-based or lactose-free diet?

Look no further than our Béchamel Sauce, a health-conscious choice made with calcium-fortified soy milk.

This creamy, versatile sauce not only adds a rich flavor to your dishes but also aids in meeting your calcium needs naturally.

Opting for plant-based milk alternatives like soy milk is a smart move for those with lactose intolerance or following a vegan lifestyle.

Our recipe ensures you reap the benefits of fortified calcium, making it a valuable addition to your healthy eating routine.

Let’s delve into this delightful sauce that promises to elevate your meals while supporting your health.

Recipe Benefits

The Star Ingredient: Soy Milk


Soy milk takes center stage in this recipe, offering a creamy texture and a surprising calcium punch. Here’s why it’s a fantastic choice, especially for those seeking to manage low calcium levels:

  • Calcium Champion: One cup of calcium-fortified soy milk can provide up to 30% of your daily calcium needs, making it a valuable ally for bone health and preventing urinary calcium loss.
  • Plant-Based Powerhouse: Soy milk is naturally lactose-free and cholesterol-free, making it perfect for those with dietary restrictions or looking for a heart-friendly option.
  • Versatility at its Finest: Soy milk’s mild flavor seamlessly blends with other ingredients, allowing it to shine in various recipes, from creamy soups to fluffy pancakes.

Ingredients

Ingredients for 4 servings:

  • ¼ cup grapeseed oil
  • 3 tbsp almond flour
  • 2½ cups soy milk
  • ¼ small onion
  • 1 whole clove
  • 1 bay leaf
  • ¼ tsp salt
  • Pinch pepper
  • Pinch nutmeg

Instructions

  1. In a small saucepan over medium-high heat, heat grapeseed oil.
  2. Add almond flour all at once and stir vigorously with a whisk.
  3. When the flour mixture is golden and begins to smell nutty (but before it browns about 2 minutes), add nondairy milk, continuing to whisk vigorously to prevent lumps.
  4. Add the clove-studded yellow onion and bay leaf, reduce the heat to low, and cook, stirring frequently, for about 10 minutes or until the sauce is thickened.
  5. Remove heat, and stir in salt, black pepper, and nutmeg.
  6. Taste and adjust seasonings.
  7. Strain sauce through a fine-mesh strainer to remove solids, and use immediately. This sauce pairs well with pasta or steamed vegetables.

Nutritional Information

Per serving:


  • Calories: 414.6 kcal
  • Protein: 27.1 g
  • Fat: 33 g
  • Carbohydrates: 3.2 g
  • Fiber: 13.5 g
  • Calcium: 173.8 g

Based on Nutrisurvey

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