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Bechamel Sauce


Nothing like a good ol’ fashioned bechamel sauce or what you may know as “white sauce”. This French style sauce is meant to add a rich to creamy texture to recipes. Traditionally made from butter and flour, we’ve modified it so you can stick to your Living WILDFIT lifestyle.

Prep Time: 2 minutes.

Cooking Time: 10 minutes.

Makes: 4 servings.


2 cups non dairy milk 

2 Tbsp tapioca flour 

2 Tbsp olive oil

1 tsp garlic powder

1 tsp nutmeg

2 tsp mustard, powder or dijon spread

2 tsp parsley, chopped

salt & pepper to taste


Pour milk into a measuring cup and stir in spices.

In a small bowl, mix tapioca flour with a small amount of the milk and stir with a fork to dissolve.

Heat a small saucepan on medium low, and add olive oil to warm. Immediately pour in milk and spices slowly, whisking well to combine. 

Add tapioca mixture and continue to whisk gently as milk heats. After two minutes or so you will see the mixture thickening. Lower the heat to low/min and continue to stir an additional five minutes or so until thickened. You will know it is ready when the sauce coats the back of a spoon. 

Béchamel sauce is the base for a number of other classic sauces, so at this point you can create a more complex sauce from this base sauce or use the white sauce with starchy vegetables, pasta alternatives or a base for cream soups. 

You can make it ahead and keep it in the fridge for up to 2 weeks.

3.6/5 (18 Reviews)

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