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Béchamel

Preparation

2 mins

Cooking

10 mins

A low FODMAP béchamel sauce recipe you must try! A basic to many staple household meals, béchamel sauce can transform a dish! Made with our world first low FODMAP plain flour, this sauce will add the creaminess needed to your meals without the tummy pains. Only taking 10 minutes to cook, this sauce is perfect when added to your favourite low FODMAP meals including lasagne, pasta bakes, and moussaka. Check out our low FODMAP pasta recipe to make these yummy meals. Be sure to tag us in your food photos on Instagram @lofopantry to share your cooking with our wonderful low FODMAP community!

What you'll need

butter

¼ cup (40g) butter

flour

¼ cup (40g) Lo-Fo Pantry All Purpose/Plain Flour

milk

2 ½ cups (565mL, 19.1 fl oz) lactose free milk (Liddell’s)

nutmeg powder

pinch nutmeg

parmesan cheese

¼ cup (25g) parmesan cheese


Recommended product from Lo-Fo Pantry

Lo-Fo Pantry All Purpose Flour
Lo-Fo Pantry All Purpose Flour

Process

Step 1

Melt butter in a saucepan over medium heat then add flour and stir with a wooden spoon. Mixture should form thick consistency then slowly start to add in milk. Continually whisking and adding more milk. Mixture should begin to thicken. Take mixture off heat once the mixture can coat the back of a wooden spoon.

Step 2

Once off the heat and cooled slightly, mix in the parmesan and nutmeg.

Step 3

Add to your favourite Low FODMAP Moussaka, Lasagne or Pasta Bake Recipe.

Recipe by FODMAP Friendly

*Recipe approved by FODMAP Friendly to the recommended serving size as appropriate for a low FODMAP diet

Recommended product from Lo-Fo Pantry

Lo-Fo Pantry All Purpose Flour
Lo-Fo Pantry All Purpose Flour