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This White Sauce Recipe (With Hidden Veg) Is So Tasty

This White Sauce Recipe (With Hidden Veg) Is So Tasty

This White Sauce Recipe (With Hidden Veg) Is So Tasty
Sneaking vegetables into family meals is the reality for so many parents. Many of us are dealing with picky eaters and it’s not always the kids that we are trying to fool. We want to ensure that our little family is getting, at the very least, their five a day.
 
This can come with a huge level of stress though. Some children have a natural tendency to enjoy an array of foods and this just happens to include vegetables. It is, however, extremely common for young children and teenagers to reject anything that even looks like a vegetable.
 
Hidden vegetable sauces are a great way to include vegetables in your family menu without them being visible to the naked eye. The most popular way to do this is usually in the form of a tomato based pasta sauce. These sauces are tasty and can be packed to the brim with vegetables.
 
They can be used for pasta bakes, lasagne and chicken dishes for example. But what happens when your children want something a bit different? A tomato based sauce might be fine once or twice a week but it probably means that those other days are devoid of vegetables in their meals. Wouldn’t it be helpful to have another go-to sauce that worked just as well?
 
 
We’ve found another really easy and super versatile sauce recipe that is completely different to the tomato based one you might be used to making. It has a different flavour and colours as well as a different array of vegetables in the recipe. This means that you have more options for family meals and the smug knowledge that your family are eating vegetables that they might usually never have.
 
Here is a super easy but versatile hidden vegetable white sauce recipe that works for so many different meals.
 
This sauce recipe is ready in minutes and is packed full of vegetables. The primary vegetable is cauliflower but the flavour is mild, creamy and cheesy which usually works well for a family palate. This is a go-to sauce to add to chicken and rice, pasta or even served on chips, potatoes or fish. It’s plain in colour, delicate in flavour and absolutely jam-packed with goodness. In our house, it is used as the “white sauce” for our lasagne.
 
 
You will need: 1 large onion, one head of cauliflower, 3 cloves of garlic, 500ml of milk, 1 vegetable stock cube mixed with 50 ml of boiling water, two tablespoons of cornflour and a cup of grated cheddar cheese.
 
1. Using a food processor blitz the onion, garlic and cauliflower together. You may need to do the Cauliflower first or do it in batches but it’s worth it for a larger volume of sauce. If you don’t have a food processor you can finely chop the onion and grate the garlic and cauliflower (you can also buy cauliflower “rice” or “couscous” where this has already been done for you).
 
2. Add some olive oil to a pan and sauté the cauliflower, onion and garlic until they are all soft.
 
3. Reduce the heat, stir in the cornflour, and add the stock before bringing to a gentle simmer.
 
4. You can now add the milk and cheese. Keep on a low heat and allow it to simmer (but not boil or it may curdle) while continuously stirring until a thick white sauce has formed.
 
5. Use a hand-held blender to blitz to a finer consistency if you wish. If you want to thin it out add some more water, stock or milk. You can also add any extra seasoning or herbs at this stage depending on your family’s taste.
 
This is suitable for freezing but be careful when reheating due to the possibility of milk curdling.
 
Tracey is a happy mammy to four-year-old Billy. She is a breastfeeder, gentle parent and has recently lost five stone so healthy family eating is her passion! You can find her at www.loveofliving.ie.