Cheese Sauce

June 3, 2010 at 7:09 am Leave a comment


This is the end of the cheese sauce, it was mostly eaten before I could get a picture!

You may be surprised to see that I have a recipe for cheese sauce.  I think it is an important recipe to share.  First because making cheese sauce really isn’t that hard and a homemade one is a healthy addition to the dinner table.

Often, because we think making cheese sauce is hard, people buy a processed cheese sauce which is really unhealthy.  You know which one I am talking about right?  Starts with a C and ends with a Whiz?!  So what is in that stuff anyways?  I always heard that it was one ingredient away from plastic.  Perhaps that is stretching the truth a little, but we can all agree that it really isn’t healthy right?

Quick and Dirty research facts on Processed Cheese Sauce:

  • Contains: Whey, canola oil, milk, milk protein concentrate, maltodextrin, sodium phosphate, whey protein concentrate, salt, lactic acid, sodium alginate, mustard flour, worcestershire sauce,  sorbic acid, milkfat, cheese culture, oleoresin paprika, annatto, natural flavour, enzymes
    • whey = a bi-product of milk (the watery substance that collects in yogurt is high in whey)
    • maltodextrin = sugar additive
    • sodium phosphate = a salt additive
    • whey protein concentrate = a concentrated form of whey, it helps thicken the product
    • lactic acid = an acid bi-product of milk.  It is also used to create biodegradable plastic (thus the one chemical away from plastic storyline)
    • sodium alginate = an additive that solidifies the product
    • sorbic acid = an anti-microbial presevative (this is why it lasts so long)
    • oleoresin paprika = a colouring additive
    • annatto = a colouring additive
  • Has a sodium level of 18% for a 33 g serving.  Hmmm… how much is 33 grams?  This is the tricky part about food labelling, when they use something that we cannot identify… I think it is safe to guess that is equal to about 2 tbsp (in my cupboard 1 Tbsp of peanut butter = 15 g)

Cheese Sauce I usually make my cheese sauce without a recipe, yes, it’s that easy!  So I will give you a general recipe/guide to how I make it. It is a great source of calcium and a nice addition to vegetables.

This is a great dip for a child one year and over!

  • 1 Tbsp flour
  • 1 Tbsp butter
  • 1/4 C milk
  • 1 Cup of shredded cheese (old cheddar give it a cheesier taste)
  • milk on standby

In a saucepan, using a spatula, combine the flour and butter to make a paste.  When the paste is made, put over medium heat and stir it while it melts/cooks.  Add 1/4 Cup of milk and stir constantly, making sure to mix the paste into the milk.  The milk will begin to thicken.  Lower the heat and add the shredded cheese, stirring constantly.  If the sauce becomes too dry, add some milk.  Continue to stir until a smooth sauce is created, adding milk as necessary.  If you add  too much milk, let it cook down.  It’s that easy!  You can add seasonings like nutmeg, garlic powder or mustard powder to add some flavour.

You can double this recipe, pour it over 1/2 cooked macaroni and bake it for 30 minutes to make macaroni and cheese!

Advertisements

Entry filed under: 10 months, Cheese, Dairy, Tips for Picky Eaters, Toddlers, Vegetables. Tags: , , , , .

Ta-da! Fast Fish Tostadas! Afternoon Energy Bars

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Trackback this post  |  Subscribe to the comments via RSS Feed


My Tweets!

Error: Twitter did not respond. Please wait a few minutes and refresh this page.

Join the Food Revolution!

The Food Revolution

Become a Fan on Facebook!

LkM Nutrition on Facebook

Get updates on blog postings, upcoming events and what else might be going on in the world of kids nutrition...


%d bloggers like this: