Thursday, March 01, 2012

It's all in the Sauce...

One thing I hear all the time is 'Cheese, Cheese, Cheese' I understand that it is addictive and as a ingredients it is versatile and now we have Vegan mock Cheeses its not like we are missing out any more.

But there is an issue, all of the Cheese alternatives are really high in kCal and would put anyone on a diet off using them as a ingredient for an every day dinner or snack. So, I hear you say, what can be done about it?

Here is my recipe for a simple Cheese sauce to go with pasta or steamed vegetables.


3 cups of unsweetened Soya Milk
1 tsp of powdered Mustard
2 tbsp of Cornflour mixed with 3 tbsp of Unsweetened Soya Milk to make it a slack paste
6 tbsp of Nutritional Yeast with added B12
Salt and Pepper to taste


  1. Put the unsweetened Soya Milk into a pan on a medium heat to start heating.
  2. Mix the Cornflour/Soya Milk paste with the Powdered Mustard and add to the heated milk.
  3. Stir mix making sure that you get to the edge of the pan as any area at the bottom of the pan not kept moving may catch and burn.
  4. The source should start to thicken and should be kept on the stove for about 5 minuets to cook out the Flour. 
  5. If the sauce is to thick for what you want it for add a little Soya Milk at a time till it gets to the thickness you want. If your adding it to Pasta instead of adding Soya Milk to thin it out use some of the stock water from cooking the pasta to it as this will make the sauce creamier and keep the kCals down.
  6. Only add the salt and pepper just before serving as it can be better judged for flavour.
This recipe will serve 4 portions and is approximately 480 kCal for the whole recipe.

To make the sauce a bit posher you could add some chopped Chives as you serve it and this will add a light onion taste to it.

Alternatively if your doing vegetables in a Cheese sauce why not give it a bread crumb topping and flash it under the grill to give it a nice crunchy topping.

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