Melt the butter in a heavy-bottomed saucepan. Stir in the flour and cook, stirring constantly, until the paste cooks and bubbles a bit, but don't let it brown — about 2 minutes. Add the hot milk, continuing to stir as the sauce thickens. Bring it to a boil. Add salt and pepper to taste, lower the heat, and cook, stirring for 2 to 3 minutes more. Remove from the heat.

White Sauce

Grains

Veggies

To preserve water-soluble vitamins and minerals of vegetables, cut them into large pieces or cook them whole.

The nutrients that grains deliver to the body are proteins, carbohydrates, fiber, and multiple vitamins and minerals.