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This is the mother of all meals ~

Béchamel sauce (/bɛʃəˈmɛl/ or /bʃəˈmɛl/;[1] French: [beʃaˈmɛl]), also known as white sauce, is made with a roux of butter and flour cooked in milk. It is one of the mother sauces of French cuisine.  It is used as the base for other sauces (such as Mornay sauce, which is Béchamel with cheese).

Thank you, Wikipedia.

Inspired by Sarah Fragoso‘s recipe in Everyday Paleo Around the World: Italian Cuisine, I decided to take a stab at this.

Oh brother…oh mother…


We hit the “mother lode.”

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Beef Béchamel

Serves 2

1 large white sweet potato, “spiralized
1 large yellow summer squash, “spiralized
1 Tbs. coconut oil
1/2 tsp. sea salt
1/2 lb. 85% ground grass fed beef
1/2 red onion, diced
1 lb. frozen butternut squash
1 14 oz. can full fat coconut milk
1-1 1/2 tsp. sea salt

1/2 tsp. ground nutmeg

Using a super amazing spiralizing machine, “noodle” both the sweet potato and the squash.  Set aside.

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Brown the beef in a large cast iron skillet over medium heat until the fat begins to render.  Add the onion and cook, stirring, until translucent.  
Meanwhile, microwave (I know, it’s a dirty word…heat over the stove to thaw, if you prefer) the squash until thawed and nice and warm.  Puree the squash and coconut milk in a high speed blender until nice and smooth.  Pour into the beef and onion mixture and add the salt and nutmeg.  Bring to a boil momentarily.  Reduce to a simmer and cook an additional 5-10 minutes until the sauce really begins to thicken.
As the sauce thickens, in a separate skillet, heat the coconut oil and add the “noodles” to cook until soft and just becoming crispy.
Divide noodles among two giant bowls and evenly distribute beef cream sauce over the two bowls.  
Toss.  Top with a bit of extra freshly ground nutmeg, if desired.  Enjoy.

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One thought on “Beef Béchamel

  1. I love your post…We have the same taste. I love to buy kitchen tools like your spiralizer machine. How much is this? And how about the quality?I want to buy soon.

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