Do We like Sauces? You Béchamel, we do!!

During my search for ways to create dishes that normally contain non-vegan ingredients, I came across a recipe for Béchamel sauce by the famous cook, Mario Batali.  I had not thought about this wonder, simple sauce since my days as a commisary cook at Walker Bros. Original Pancake House in suburban Chicago.

Béchamel, or white sauce is, according to Wikipedia: “also known as white sauce, is made from a roux (butter and flour) and milk. It is one of the mother sauces of French cuisine and Italian cuisine.[2] It is used as the base for other sauces (such as Mornay sauce, which is Béchamel with cheese).

Béchamel is traditionally made by melting a quantity of butter, and adding an equal part of flour to make a roux, which is cooked under gentle heat while stirring with a whisk. As it is a white sauce, care must be taken not to brown the roux. Then heated milk is gradually whisked in, and the sauce is cooked until thickened and smooth.”

As I read the recipe, I figured that i could modify it for a vegan friendly recipe, by substituting extra virgin olive oil for butter and cashew milk for dairy milk.  I also use a mixture of quinoa flour and yuca flour instead of regular wheat flour, so it is gluten free as well.  The result?  While certainly not quite as rich as a traditional béchamel sauce, this vegan friendly version is quite tasty, and really took my vegan lasagna to the next level.  Here is the recipe, for those of you who want to give it a whirl:

Vegan Lasagna prep with bechamel cause

Vegan Friendly Béchamel Sauce (as seen in picture above on lower right)

1 1/4 cups extra virgin olive oil

1 cup sifted quinoa flour

1 cup sifted yuca flour

4 cups cashew milk, heated but not to boiling

sea salt and ground black pepper to taste

pinch of nutmeg

1.heat oilve oil in high walled saute pan over medium heat.

2. Add flour and whisk into oil constantly, until all flour has been used and continue to whisk until thick but smooth, turning heat to low.

3. Stir in heated cashew milk, a cup at a time and continue to whisk.  Continue to add milk, a cup at a time and whisk, until desired consistency is reached.

4. Add salt and pepper to taste, then stir in a pinch of nutmeg.

5.  Remove from heat and let stand until ready to use.  Also keeps in refrigerator for several days.

Buon Appetito!

Monday, February 23, 2015


36 oz cold pressed apple-carrot-kale-cucumber-parsnip-turmeric juice

20 oz black coffee

96 oz water


6 banana walnut quinoa yuca pancakes with pure organic maple syrup


Kabocha squash black bean risotto with roasted cauliflower and zucchini

handful tortilla chips


7,000 steps, ran 2 miles


7 hours, 2 hrs deep sleep, 94% efficiency

Overall Feeling

Rested and Ready


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