Ingredients:

• 2 cup lactose free milk
• 2 tbl wheat flour
• 2 tbl olive oil
• 1 tsp kosher salt
• 1/2 tsp fresh ground nutmeg

Béchamel sauce is one of five “mother sauces.” From this béchamel sauce you can create literally hundreds of sauces.

Place a medium sauce pot over medium high heat.

Begin by adding the olive oil and flour to the hot sauce pan. Stir quickly until the mixture comes together, it will lump, but that’s okay for now. After one minute, pour in the lactose free milk. Be careful, there will be steam for just a second. Bring this mixture to a boil, and continue stiring for one minute. The mixture will become thick very quickly, and this process will cook out the flour taste. If it is too thick for you, add more lactose free milk to thin it out. When the sauce reaches the thickness you prefer, toss in the salt, and nutmeg, stir again. Pour the sauce through a strainer to remove any flour clumps and use as you wish.

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We consider this recipe to be IC friendly based on this list of problem foods put out by the Interstitial Cystitis Association and IC Network.

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