Fat Burning Coconut Bechamel Sauce:
This Bechamel Sauce recipe is a modified version of another recipe by my friend Miss Dot. You will enjoy this fat burning coconut bechamel sauce recipe!!
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Fat Burning Coconut Bechamel Sauce
Cook
Total
Yield 2 Cups
Ingredients:
- 2 tbsp. grass-fed butter
- 1 tbsp. virgin coconut oil
- 4 tbsp. coconut flour
- 1 3/4 cup full-fat organic coconut milk
- 1 tsp. garlic powder
- Dash cayenne pepper
- Dash of Fresh or Dried Oregano
- Dash of Fresh or Dried Dill
- Pink salt and black pepper to taste
Instructions:
Step #1: Melt the oil and butter in a pan on low heat.
Step #2: Stir in the flour and cook for 1-2 minutes. Make sure not to brown the roux. This is supposed to be a white sauce.
Step #3: Stir in coconut milk and keep stirring until it thickens up.
Step #4: Add the rest of the sauce ingredients and stir to combine.
Notes
***The nutrition info for this recipe is based on the linked ingredients above**
Courses Side Dish
Nutrition Facts
Serving Size 1/4 cup
Amount Per Serving | ||
|---|---|---|
Calories 160 | ||
% Daily Value | ||
Total Fat 15 g | 23% | |
Total Carbohydrates 4 g | 1% | |
Dietary Fiber 1 g | 4% | |
Sugars 1 g | ||
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Dr Jockers Comments:
This is a very healthy cream sauce you can use as a nice dip for veggies or with other recipes. I recommend a ketogenic diet that is based around getting 60-80% of total calorie count from healthy fats. This is a perfect type of recipe to get highly nutrient dense, easily digestible fatty acids.
Coconut oil is loaded with healthy medium-chain triglycerides (MCT’s) that enhance our metabolism and provide a healthy fuel source for our brain. The pastured butter is rich in carotenoid antioxidants and omega-3 fatty acids. Coconut flour is a really good low-carb prebiotic fiber source that thickens this recipe up.
I have modified the original recipe to add in some of my favorite herbs that I thoroughly enjoy in a creamy recipe. The addition of oregano, garlic and dill make this have a really nice aroma and sensational taste.
Let us know how you like this recipe in the comments box below and be sure to share it with friends on social media!
Unfortunately mine had a sweet flavour from the coconut flour and was grainy rather than smooth. But it was the sweetness which rather spoiled my cauliflower cheese! Any other “flour” suggestions.
You can try almond flour!
Really great! Thank you!
Excellent! Thank you Dan!
Hi,
Tried the recipe over Chicken. The sauce was flavourful and tasty but didn’t thicken and was grainy. I followed the recipe and added more organic coconut flour and i did cook the rouge. Any ideas why the sauce turned out this way as I would like to make this again?