Wow, what a mouthful of a title, and so is this recipe. Tastes great and so easy to make, and satisfies so many people's needs.

Not only is this version of béchamel sauce great for those watching their weight, it's great for those who have wheat or gluten intolerance, and, if you have a lactose intolerance as well, then use lactose free milk instead of normal milk.

I love Béchamel sauce, partly because I just love the flavour and texture, but also because without it, there would be so many recipes I just wouldn’t be able to make. Béchamel sauce is the foundation of tons of other dishes such as pasta bakes, soufflés, croquets, crepe and pie fillings and the list goes on. It’ was the first recipe I ever learnt to make in high school and the one I’ve taught the most.

But I’m aware that many people have intolerances and so finding one that first many diets is great.

It’s easy to make too because it’s made in a blender first. Here’s the recipe…

Preparation Time: 10 minutes
Cooking Time: 5-10 minutes

½ cup low fat ricotta cheese
½ cup low fat cottage cheese
¼ cup skim milk
¼ cup grated parmesan
? cup reduced fat mozarella cheese
4 cloves garlic, minced
Flaked salt and freshly ground black pepper to taste


  1. Puree the ricotta, cottage cheese and skim milk in a blender.
  2. Add the cheeses and garlic, then cook over medium heat until the cheese are melted.
  3. Season with salt and pepper and use as required.