Lactose-Free White Sauce (Béchamel)

Name: Lactose-Free White Sauce (Béchamel)
Total time: 10 min
Yield: about 1½ cups
Ingredients: 2 tbsp butter; 2 tbsp white flour; 1½ cups warm lactose-free milk; ¼ tsp salt; pinch of nutmeg

A basic creamy sauce for pasta, casseroles and vegetables.

Staples 10 min about 1½ cupsFlare-friendly

Instructions

Melt the butter over low heat and whisk in the flour. Cook 1 minute without browning.
Slowly whisk in the warm milk a little at a time to avoid lumps.
Simmer 3–5 minutes, whisking, until it coats the back of a spoon.
Season with salt and nutmeg.

Everyone’s gut is unique. Swap out anything on this list that is a trigger for you, and check with your care team before changing your diet.

Photo by Pedro Furtado on Pexels. Shown for illustration; your finished dish may look a little different.

I am not a doctor or a dietitian. Everyone’s gut is different, so swap out any of your known triggers and check with your care team before changing your diet.

More staples ideas

Carrot & Squash "Pasta Sauce" (Tomato-Free)

A mild, sweet sauce for those who cannot do tomatoes or acidic sauces.

40 minFlare-friendlyGluten-free

Lemon-Ginger Honey Tea

A warm, soothing drink to sip between meals, with no caffeine.

10 minDairy-freeGluten-free

Light Vegetable Stock

A pale, mild stock made only from peeled, gentle vegetables.

1 hFlare-friendlyGluten-free