I present to you my low-histamine version of bechamel sauce.

But what would you use it for? Good question. This sauce is so versatile. I say use it as a dip, sauce, relish, dressing, flavouring, dip, coulis or condiment!

Low Histamine Bechamel Sauce

Serves: 4 people

Total Time: 45 minutes

Prep Time: 10 minutes

Tags: nut free, soy free, gluten free, low fat

nb - the pic below is taken to show how you could serve the sauce, obviously pick the low-histamine veggies or dips that work for you.

Ingredients

For sauce: 

• 1 (80g) small courgetti (zucchini), cubed ✅ 

• 4 cups (260g) cauliflower florets ✅ 

• 1 medium (113g) sweet potato, cubed ✅ 

• ¼ cup (60 ml) coconut milk ✅ 

• 1 teaspoon (3.3g) rice flour ✅ 

• 1-2 teaspoon (4.5g) butter/olive oil ✅ 

• ¼-½ teaspoon (1.5-3g) salt ✅ 

• ½ teaspoon (1.5g) garlic powder (usually well tolerated) 🤔

• ¼ teaspoon (0.25g) dried parsley ✅ 

• ¼ teaspoon (0.25g) dried thyme (optional) ✅ 

Directions

1. Peel the sweet potato and zucchini and cube them. Cut the cauliflower into  medium sized florets.

2. Steam the sweet potato, zucchini and cauliflower florets in a colander over a  pot of water for 10 mins. Alternatively, roast the vegetables in the oven at  200°C (400°F) for 10 minutes. 

3. Cool and blend the vegetables in a blender or food processor to a smooth paste. 

4. Heat butter or olive oil in a saucepan. Reduce heat to low and add milk and  rice flour. Stir well to combine and cook to a roux for 1-2 minutes. 

5. Add vegetable paste and mix well. Add salt, garlic powder and parsley and  thyme (use any herbs or seasonings of choice). 

6. Cook the sauce for 4-5 minutes on low heat. Remove and serve with roasted  vegetables, pasta or salad. 

7. Store leftovers in the freezer to maintain freshness levels

Nutritional Values Per Serving

Calories: 94kcal

Carbohydrates: 18.1g

Dietary Fiber: 3.1g

Protein: 3.9g

Fat: 1.7g