Quiches,
Cakes,
Pasta,
French cuisine,
Drinks,
Cream
, Milk,
Béchamel sauce
, French cuisine,
Béchamel
. 4. Thicken the sauce:
Gently bring to a boil, stirring continuously. Cook for 2 to 3 minutes after boiling until the desired consistency is reached (neither too runny nor too thick).
5. Seasoning:
Off the heat, season with salt, pepper and a pinch of grated nutmeg. Taste and adjust the seasoning.
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Health Tips for Béchamel Sauce:
Béchamel sauce is an essential ingredient in French cuisine. Rich and flavorful, it can also be adapted to better meet the needs of cardiovascular health, digestion, and weight management. Here are some tips to enjoy its delicious taste while taking care of your well-being.
1) Reduce saturated fats.
Opt for light butter or mild vegetable oils to limit the impact on cholesterol.
2) Choose a suitable milk.
Skimmed milk or a sugar-free plant-based drink helps to lighten the sauce and improve digestion.
3) Gluten-free option:
Rice or corn flour can replace wheat flour to suit sensitive individuals.
4) Controlled calories
A small portion is enough: combine it with fiber-rich vegetables to promote satiety.
5) Boost nutritional intake
: Add spices like nutmeg or turmeric for an antioxidant and digestive effect.
6) Meal balance:
Use béchamel sauce with lean protein and vegetables for a balanced meal.
Health tip: A lighter béchamel sauce fits better into a low-fat diet and promotes a healthy metabolism.
Reliable sources:
WHO – Nutrition
Harvard – Nutrition
American Heart Association
