Healthy Sauces Episode 1

Healthy White Sauce

This sauce would be used for cauliflower cheese, or instead of a bechamel sauce in lasagne.

1 and a half tablespoons non-dairy spread or butter
1 and a half tablespoons spelt flour
1 teaspoon Dijon mustard
pinch salt
1 dried bay leaf
2 cups soy or other milk

Combine non-dairy spread and flour in a frypan. Cook over low heat for 3 mins, stirring with a wooden spoon until it is cooked and has turned pale brown. Stir in the mustard and salt, add bay leaf and one-third cup milk. Stir until thick. Continue to add the rest of the milk gradually, stirring all the time.

Option: to make a cheese sauce, stir in half cup low fat grated mozzarella at the end of cooking.

Makes 2 cups, and is suitable for freezing.