Archive for the ‘Substitues’ Category

Ways we use Béchamel in My Camper Kitchen!

Cooking in a camper kitchen is no different than cooking in a small kitchen in a trailer or a small home. It has it’s challenges!  Most of our great meals will most likely include “The White Sauce”! Here a just a few idea’s on how we use it!

Cream of… Soups – Thin out the béchamel with a little more milk or some good stock and mix it with anything from mushrooms to chicken. We are not lovers of anything in a can. That makes it tough while traveling because convenience is everything.

Lasagna – Béchamel is the glue that binds the layers of a classic lasagna. And by glue, of course we mean creamy, velvety, luscious sauce! We don’t make this one that often, but when we do it is always tasty! Lasagna is usually a made when we have someone over for dinner!

Soufflé – Every good soufflé starts with a good béchamel. A healthy handful of cheese melted into the béchamel also helps, of course, depending on where we are camping and how level our Coach is!

Casseroles and Gratins – This is one of our favorite comfort foods during the colder months. Most casseroles and Gratin recipes will still work fine with white sauce even if it doesn’t call for it! Everything from chicken or vegetable pot pie can be made with a béchamel.

Macaroni and Cheese – Add cheese to a base of bechamel to make the silkiest, richest mac n’ cheese you ever experienced. Again,we only make Mac n Cheese when we have friends over while traveling on the road.

White Sauce – Straight béchamel is so good spooned over biscuits! We fold in some sausage and slow-cooked onions for an extra-special Southern-style breakfast.

Sauce Base – We love to make a lot of sauces! Many of them require a white sauce base and many don’t. We have found that by starting out with the base, you can improve just about any sauce you make! We’ve even created a few new!

Grocery List for lower salt intake!

Vegetables and Fruits
Choose fresh or frozen vegetables and fruits when possible.
Any fresh fruits, like apples, oranges, or bananas
Any fresh vegetables, like spinach, carrots, or broccoli
Frozen vegetables without added sauce
Canned vegetables that are low in sodium or have no salt added
Low sodium vegetable juice
Frozen or dried fruit (unsweetened)
Canned fruit (packed in water or 100% juice)
Breads, Cereals, and Grains

Compare labels to find products with less sodium. When you cook rice or pasta, don’t add salt.
Plain rice or pasta (Tip: If you buy a package with a seasoning packet, use only part of the packet to reduce the sodium content.)
Unsweetened shredded wheat
Unsalted popcorn
Meats, Nuts, and Beans

Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.
Fish or shellfish
Chicken or turkey breast without skin
Lean cuts of beef or pork
Unsalted nuts and seeds
Peas and beans
Canned beans labeled “no salt added” or “low sodium”
Milk and Milk Products

Choose fat-free or low-fat milk and yogurt more often than cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help lower blood pressure.
Fat-free or low-fat (1%) milk
Fat-free or low-fat yogurt
Low sodium or reduced sodium cheese (like Natural Swiss Cheese)
Soy-based drinks with added calcium (soymilk)
Dressings, Oils, and Condiments

When preparing food, choose ingredients that are low in sodium or have no sodium at all.
Unsalted butter or margarine
Vegetable oils (canola, olive, peanut, sesame oil)
Sodium-free salad dressing and mayonnaise

Try these seasonings instead of salt to flavor food.
Herbs, spices, or salt-free seasoning blends
Chopped vegetables, such as garlic, onions, and peppers
Lemons and limes

This information was provided by, and can be found at

How to substitute white sauces

When you are looking for a cheese sauce without all the butter, cream and sodium, try puréed cauliflower instead. It pairs well with macaroni, pizza and pasta.
Prepared Alfredo sauce: 1,080 milligrams sodium ½ cup
Pureed cauliflower: 16 milligrams sodium per ½ cup

Information can be found at


Parmesan Substitute

Nutritional yeast, often sold in flake or powder form. Sprinkle it on popcorn, mix it into this years Thanksgiving mash or knead it right into homemade pizza dough for a familiar zesty kick.
Parmesan: 380 milligrams sodium per ¼ cup, grated
Nutritional yeast: 0 milligrams sodium

Information can be found at


Olive Substitutes


When your next pasta, Greek salad or cheese plate calls for the tang of olives, look no further than baked grapes or pickled cherries to take their place. Sure, they’re not salty and they aren’t olives, but they’ll add a fun and unexpected twist to traditional olive-rich dishes.
Olives: 420 milligrams per 10 olives (1,550 milligrams sodium per 3.5 ounces)
Grapes: 0 milligrams sodium
Cherries: 0 milligrams sodium

Information can be found at


Canned Broth and Stock Substitutes

When a recipe calls for this high-sodium ingredient, put down the can and whip up some quick mushroom broth. After only 30 minutes of boiling these fungi, dried or fresh, you’ll end up with an earthy broth that’s full of natural umami flavor (not salt) — which means a great low-sodium base for soups, stews, and stuffing.
Canned chicken broth, ready to serve: 860 milligrams sodium per cup
Mushroom broth: Practically sodium free (6 milligrams of sodium per cup cooked shiitake mushrooms)

Information can be found at



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