Easy French Bechamel Sauce low GI
Indulge in a flavorful sauce while controlling your sugar levels with my failproof recipe for bechamel sauce low GI. It’s a simple, no-fuss recipe for light and delicious cooking!
Table of contents
Have you ever faced lumpy béchamel sauce? Don’t worry, with my failproof low glycemic index recipe, all your problems will disappear! Moreover, it can be adapted to your nutritional needs. Say goodbye to wheat flour and hello to healthy and delicious alternatives.
Chickpea flour or spelt flour are excellent alternatives to thicken béchamel, and soy cream can replace milk for a dairy-free version. You can also use skimmed or semi-skimmed milk if you have no particular restrictions.
As for ghee, clarified butter, it’s an interesting option as it contains no milk proteins or whey, making it suitable for people with lactose intolerance or dairy allergies. Ghee also adds a rich flavor to the béchamel sauce. If you like the taste of ghee, you can certainly use it in your béchamel recipe instead of regular butter.
Here are the ingredients you’ll need for this recipe:
- Butter: For a creamy texture and rich flavor.
- Spelt flour: Light alternative to wheat flour, avoiding blood sugar spikes.
- Unsweetened almond milk: A low-carb dairy substitute for a dairy-free béchamel sauce.
- Salt, pepper, nutmeg: Spices to enhance the taste of the sauce.
If you want to learn more about the benefits of alternative flours for maintaining stable blood sugar levels, check out my full article on different low GI flours here.
How to prepare your low GI béchamel sauce?
- Melt the butter in a saucepan over medium heat.
- Add the chosen flour, form a roux, without letting it brown.
- Slowly pour in the almond milk while stirring constantly.
- Season with salt, pepper, and nutmeg.
- Stir until you get the desired consistency.
- Remove from heat.
This versatile béchamel is perfect for all your recipes. Try it in your gratins, lasagnas, or sauces!
My tips and advice for successful béchamel:
- For an even lighter version, use ghee instead of butter.
- Adjust the consistency with almond milk if necessary.
- Vary the spices according to your preferences.
FAQ
- Puis-je utiliser du lait écrémé à la place du lait d’amande ?
Absolument, ajustez simplement la quantité selon la consistance souhaitée.
D’autres recettes à essayer
- 10 low GI flours: How to choose, use and enhance your recipes
- Clarified butter or Ghee: An ally for diabetics
- French Gratin Dauphinois: Low GI and Low Carb recipe
- Endives au jambon IG bas
- Carottes rôties au four à l’ail et aux herbes IG bas
There you have it, you now have all the keys to prepare a delicious low glycemic index béchamel sauce. I hope you and your guests enjoy it as much as I do. Feel free to share your feedback in the comments and introduce this light recipe to your friends. Bon appétit!
Sauce béchamel IG bas inratable
Ma recette de sauce béchamel inratable à indice glycémique bas, parfaite pour les régimes Low Carb. Simple, délicieuse, et sans grumeaux !
Ingredients
- 50 g butter
- 50 g hulled barley flour
- 500 ml unsweetened almond milk
- Salt and ground black pepper, to taste
- A pinch of grated nutmeg
Instructions
- Faites fondre le beurre dans une casserole à feu moyen.
- Ajoutez la farine choisie, formez un roux, sans le laisser brunir.
- Versez lentement le lait d'amande en remuant constamment.
- Assaisonnez avec sel, poivre, et muscade.
- Remuez jusqu'à obtenir la consistance souhaitée.
- Retirez du feu.
Notes
N'hésitez à varier avec les farines et le lait.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving:Calories: 155Total Fat: 12gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 27mgSodium: 325mgCarbohydrates: 11gFiber: 1gSugar: 0gProtein: 2g
Les informations nutritionnelles peuvent varier selon les produits et les marques choisis.