Spelt White sauce

Spelt is an ancient grain but it is not gluten-free. It’s very high in carbs and an excellent source of fibre. Spelt is a type of wheat and has similar nutrition profiles.

Instead of eating bread or my usual wholegrains at lunchtime I decided to experiment and make a béchamel with steamed cauliflower and brocolli. The result was unexpectedly surprising. My meal was creamy and packed with flavour.

Did you know: One cup of spelt contains 246 calories, 10.6 g of Protein, 51 g carbs, 1.7 g Fat and 7.6 g fiber.

Ingredients

1 tbsp butter/margarine

3 tbsp spelt flour

1 cup of milk

1 tsp Nutmeg

Seasoning

Method

1. In a deep pot, melt the butter on low heat and stir in the flour until you get a paste-like texture.

2. Add milk and whisk until the mixture becomes thick.

3. Add seasoning and a little cheese if you like

The way to check if your sauce is ready, dip a spoon in the mixture, hold it upright and draw a line in the center. Turn the spoon sideways and if the sauce drips off the spoon it’s not ready. It should cling. Not like dough, but like cold honey.