Monday Musings… a few favorite things. Vegan Bechamel Sauce included


I sit here with windows open, listening to the birds chirping, breathing in deep the blessings of the weekend, and I ignore the weather forecast for tomorrow! (snow, of course, it’s April in Ohio).

Friday my lovely hairdresser left me a message asking if I might be interested in leading a yoga class for a group of cousins on their girls weekend… and maybe talk a little about food! Would I? You see this message arrived in the midst of quite a crazy Friday at my “day” job. Saturday a.m.? What kind of class? Do I have the right music, yikes, I am tired this day has been nuts, what will I talk about… before I could change my mind I called and booked the yoga/food gig. I am glad I did. The plan was for 9 a.m. on the patio, with maybe a little chat about food… I should have warned them I could talk of food and nutrition all day!

What a blessing. Yoga, outside on a beautiful spring morning! It was a little chilly as we rolled out our mats, the sun trying to peek out from behind clouds. These four wonderful women in fleece allowed me  to guide them in waking up their bodies for their fun day ahead.

A little table top dancer
A little table top dancer

As the sun shone on the patio, the music played, they giggled a little, gave each other jest as only family will. I gave them a few challenges…

Tree pose!
Tree pose!

But also guided them into some deep release…

Pigeon pose
Pigeon pose

By the time they relaxed in Savasana the sun was shining bright on the patio, fleece was shed, muscles were awakened, warmed and relaxed.

As we sat in lawn chairs I shared a little about my journey to health. It was relaxed, fun and good to see women taking control of their health and including it in a fun weekend! Thankful to Kendall, my hairdresser for the hook up, and Amy who let me share in their fun weekend.

So maybe that will be my new gig… Yoga, a little nutrition talk and maybe I could even serve up some carrot or green super juice! Ya, why didn’t I think of that one sooner! Seriously my wheels are turning as I finish up both my yoga teacher training and my Rouxbe course!

Speaking of food… my new addiction has become Bechamel Sauce over sautéed greens aka white sauce over dark greens! Yummo!

Cashew Bechamel

Spinach and Kale in white sauce
Spinach and Kale in white sauce

This sauce is so easy and so much healthier than the traditional white sauce. The uses for this sauce are also endless. Typical Bechemal sauce is made with butter, milk and white flour, none of which of course are plant-based. Funny I never really enjoyed Bechemal or white dishes much, not even Alfredo, they were always too rich or something, give me a tomato sauce.

This sauce though, made with soaked cashews, a few spices, white wine, and of course nutritional yeast is neither too rich, or heavy. Really you should give it a try!

The players
The players
  • 2 cups raw cashews
  • 4 to 6 cups warm water

Soak the cashews in warm water for 3-4 hours. Then drain and discard the water.

  • 1 cup onion, diced
  • 2 cloves garlic
  • 1 1/2 cups vegetable stock
  • 1/2 cup dry white wine
  • 2 1/2 tbsp nutritional yeast
  • 1 tbsp onion granules
  • pinch of freshly grated nutmeg (I didn’t have fresh, but it would be better!)
  • pinch of white pepper
  • 1 tsp sea salt (optional)

*For no oil sauté:
Heat the pan to medium to high heat. Be sure the pan is heated properly. Add the onions to the dry pan and continue to stir well until the onions begin to turn translucent and stick. Try to keep the onions from browning, adding a little stock or water if needed. You can add the garlic to the onions or add directly into the blender. Remove from heat.

Transfer the sautéed onions and garlic into the blender.

To finish the sauce, add the cashews, the remaining vegetable stock, white wine, garlic, nutritional yeast, onion granules, nutmeg, white pepper and salt (if using). Blend on high-speed until smooth. Add more liquid if you choose to have a thinner consistency.IMG_9009*you can saute your onions and garlic in a little oil if you want, I chose not to.

This makes a lot. I stored half in a container in the freezer, but I am sure it won’t be long before I have to take it out. I have been using it on everything this past week!

Yes, I licked the spatula clean!
Yes, I licked the spatula clean!

So as you are planning out what kind of food you might serve on Easter this year, you might just want to include this Bechamel sauce on your greens, or broccoli, or noodles, or… you get the idea!





2 Comments Add yours

  1. Diane says:

    The vegan Béchamel recipe looks wonderful! I am thinking of doing the sauté with the wine instead of putting the wine in the blender. Do you think that will work?

    1. zebveg says:

      Diane, I think it will work, it might change the flavor just a little as some of the acidity that the wine brings to the sauce might be cooked off. It’s worth a try. This stuff really is a wonderful addition to a plant based kitchen as a quick and flavorful sauce! let me know how it goes!

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