Troublesome Tricep

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I haven’t swam since Saturday because my right tricep has been unusually sore.  Since I’m the Queen of Injuries (I gave that title to myself), I knew that I should take some time off from swimming.   I thought I was better today… but not so much.


I did 750 slow meters before my tricep started to ache, and I called it quits.  Now I’m in the rough position of having to drastically reduce my time in the pool just 11 days before my Olympic Triathlon.  I know my tricep will be good enough to race on the 14th, but its a confidence bummer to not be swimming right now.  Especially if it means I cannot do an open water swim before the race.  🙁 We’ll see!


Nothing Operation Beautiful can’t help!  🙂


After my swim, I ran 3.0 miles on the treadmill in just under 30 minutes.


Post-workout dinner:


I made whole wheat pasta with kidney beans, grilled zucchini, and grilled mushrooms


I tried to make some sort of cream sauce using milk and cheddar cheese, but it never really became saucey – just clumpy.  It was still good!


Does anyone know how to make your own cream sauce?


After dinner, I was really tempted to dig into a pint of ginger ice cream, but I thought about how the ice cream would make me feel emotionally (satisfied!) and physically (mildly ill, especially because I ate all those macaroons).  I decided instead to make a Green Monster:


So glad I went the healthier route!  I know a lot of you must think Green Monsters 1) look disgusting and 2) are weird, but I promise they taste AMAZING (not like spinach!), and they make you feel SO good from the inside out!  Also, my skin is positively glowing lately.   I don’t know why I ever stopped drinking them.


My GM had:


  • 1 cup rice milk
  • 2 raw spinach
  • 1/2 a banana


And… I’m off!  Good night.  🙂


The winner of the Total Immersion giveaway is: Lauren!  She wrote,  “My sisters-in-law, a few friends and I are doing a sprint triathlon in June, so I want to accomplish that goal, and do it well (especially the swim, yikes!).”



  • Megan @ Eat.Scrap.Run March 3, 2010, 8:53 pm

    Dinner looks good even with the clumpy sauce. I hope your tricep starts to feel better soon!

  • Beth March 3, 2010, 8:55 pm

    Cream sauce can be pretty easy to make… use a little flour and a little butter in addition to the milk and the cheese and itll get saucy and less clumpy… dinner looks delicious though! I hope your arm starts feeling better soon!

    • Caitlin March 4, 2010, 8:27 am

      oo thanks for the tips. i’ll try adding flour and butter!

      • Amandamoo March 4, 2010, 9:48 am

        Start with just flour and butter (equal parts of each) in the sauce pan. After it’s combined thoroughly and becomes a little gummy, add the cheese and milk. It will take a while to thicken but will have so much flavor and creamy mouth-feel. Sorry, I just wanted to clarify because I didn’t want you to throw it all in the pot at the same time, that would make a mess!

        • katerina March 4, 2010, 2:52 pm

          The order and technique is actually really importatn here or you will totally end up with a clumpy mess. Google “roux” and you will get what you want. The basic recipe would be 2T butter, 2T flour to 1C milk + cheese.

          Melt the butter on medium low heat until it just starts to foam, whisk in the flour and cook, whisking continuously for 2 minutes. (This is important otherwise your sauce will taste chalky!!) Then, whisking slowly stream in your milk. To be a purist, your milk should really be hot, but I tend to skip that part. Once incorporated, bring to a gently simmer and stir in your grated cheese.

          Email me if you have questions! I make variations of this ALL the time and put it in mac and cheese style casseroles. My favorite is macaroni and cheese with squash baked right in. So good!

  • Carolyn March 3, 2010, 8:57 pm

    Google Laughing Cow Alfredo sauce. It’s was very popular with the Weight Watchers back when I was doing it. I tried it once and it was pretty tasty!

  • John March 3, 2010, 8:57 pm

    Hopefully your tricep co-operates with you sooner rather than later!

  • Bec March 3, 2010, 8:58 pm

    hope your tricep heals up soon! Cheese sauce can be really easy, the trick is to start by melting butter (or butter substitute) in a pot, mixing in a bit of flour, then whisk in milk until its all smooth and the milk is warmed up then add the grated cheese and keep whisking! If the milk is cold the sauce will clump and whisking the sauce really helps too!

  • Evan Thomas March 3, 2010, 9:04 pm

    I bet you could make a killer sauce with coconut milk! It wouldn’t quite be creamy, but it would definitely be rich and delicious, and I think a lot easier to manage. Nutritional yeast added to coconut milk would give it a cheesiness

  • Estela @ Weekly Bite March 3, 2010, 9:05 pm

    I know how frustrating it is to want to train and have an injury… its tough 🙁

    I LOVE the OB note you posted! So inspirational!

  • Julie @ Pickley Pear March 3, 2010, 9:05 pm

    You have such a positive attitude. Keep an eye on the tricep, I would imagine it will heal up soon. Between Green Monsters and Kale Chips in the bloggie world these days, I feel like green is all I eat! That’s not a bad thing. 🙂

  • Heather @ The Single Dish March 3, 2010, 9:06 pm

    There are so many ways you can make cream sauce! Check out my cream sauce for mac & cheese here

    Also, you could just so some flour, butter, cheese and milk and mix it together.

    Or cream cheese and herbs is an excellent sauce I have made too!!

  • Kate March 3, 2010, 9:06 pm

    I use cream cheese sometimes, for “heart healthy alfredo”; otherwise my tried and true method is:

    shake some flour and milk (maybe 1T to 1/2 cup? I always guesstimate) in a jar or shaker. Heat it slowly, then stir in salt and cheese. So easy, sooo good!

  • Karla March 3, 2010, 9:06 pm

    Someone said this already I think but flour + butter + S&P, cook for 2 mins, slowly add milk while stirring once you have a thick sauce add shredded cheese and continue stirring til you have a nice sauce. Make sure your heat isn’t too high when you add the milk or you’ll get clumps!

  • Jessica @ The Process of Healing March 3, 2010, 9:08 pm

    Hope you feel better girl! I’ve never heard of a tricep injury though.. do you know what’s wrong or what happened to cause it to be in pain?

    GM’s truly are miracle workers. They really do make you GLOW!

  • kat March 3, 2010, 9:09 pm

    I would change my stroke from free style to a breast stroke. You still get in the pool for training, and you are using different muscles which may help from over-doing it! Hope this helps.

    • Ryan @ Greens for Good March 3, 2010, 9:11 pm

      Great suggestion! Caitlin, if you need help with learning the basic breast stroke, let me know and we can knock it out this weekend.

  • Eva March 3, 2010, 9:09 pm

    to make your own cream sauce, you need to start with a roux (butter/flour) then milk then cheese

  • Jenn @ Livewellfit March 3, 2010, 9:09 pm

    Smoothies are one of my fav ways of getting an icy treat but knocking out lots of nutritious nutrients + satisfying a craving. I’ve had 2 today just to give you a sense of my cravings. They have been out of control!

  • Ryan @ Greens for Good March 3, 2010, 9:10 pm

    Even though you can’t swim a long distance right now, I would try an open swim anyway (even if it’s just 100 meters) so you can get acclimated and be more confident for race day.

    LOVE your new glass 😉 I’ve already used mine too!

  • Nicole, RD March 3, 2010, 9:10 pm

    Make a roux first — add 2 Tbsp of flour in a pot and slowly add milk over a medium flame. Whisk constantly for 2-3 minutes until the milk becomes steamy and frothy. Remove from heat and stir in any additions –shredded or grated cheese, seasonings, mustard, etc. Delicious!

  • Morgan @ Healthy Happy Place March 3, 2010, 9:14 pm

    love your positive attitude despite your workout set back!

  • Kath March 3, 2010, 9:16 pm

    Photography gets three thumbs up!!

    • Caitlin March 3, 2010, 9:41 pm

      i tried just for you!!!

  • Jolene ( March 3, 2010, 9:18 pm

    Cream, flour, butter, and Parmesan cheese 🙂

  • Bernadette March 3, 2010, 9:19 pm

    I agree with Ryan! Even if you have to do a shorter swin with a modified stroke I would NOT recommend skipping the open water swim before your Tri.
    I had the same experience you did with my first tri and I have not yet attempted another. I really think you MUST do it to mentally prepare or you are setting yourself up to fail again. I sure hope your tricep feels better soon!!

    I’ve made cream sauce before using half & half and parmesan cheese… heat the half & half and dump in a bunch of parmesan cheese…it is DELICIOUS!!

  • Wendy March 3, 2010, 9:19 pm

    Here’s my favorite white sauce recipe:
    1/4 c. butter
    1/4 c. flour
    2 c. milk
    1/2 c. grated Parmesan cheese
    Melt the butter in a saucepan over medium heat. Whisk in flour and season with salt & pepper, whisk until smooth. Gradually stir in milk. Bring to a boil, cook & stir for 2 min. until thickened. Stir in cheese and seasonings to taste.

    Hope your arm feels better soon!

  • Tracey @ TropicalHappiness March 3, 2010, 9:20 pm

    I would definitely try an open water swim, even if you can’t swim far. It’s a good idea to get an idea of what it feels like to run into & out of the lake, how to dive in, etc. (Are you able to wear swim shoes? If not, you’ll need to get used to the mucky feeling.)
    Also, is there any way you could grab a kick board for your upper body, and still try your swim workouts in the pool? I know you wouldn’t be getting the upper body workout that you need, but it would still be good to get your lower body workout in the form of a swim, instead of only running.
    Just a thought. 🙂

    • Caitlin March 4, 2010, 8:40 am

      kick board is a good idea! thanks 🙂

  • Laura March 3, 2010, 9:20 pm

    I think I saw a cream sauce recipe on Sabrina’s blog (RhodeyGirl).

  • Laura Georgina March 3, 2010, 9:21 pm

    That placemat is hotness! I shouldn’t be seeing such nice consumer goods before hitting the shopping heaven that is Puerto Rico tommorrow.

    I really hope you’re able to sneak an open swim in! You’ll be fine without it, but I think it’ll definitely help you feel better. Maybe just try going in the water and hanging on to the board while kicking, just to get used to the scene, would help…

  • Lisa (bakebikeblog) March 3, 2010, 9:22 pm

    Great looking pasta Caitlin.
    And don;t stress too much about the tricep – I am sure that you will swim brilliantly in the race. Now that you have your rhythm in the pool – the swim will be a breeze 🙂

  • Jessica @ How Sweet It Is March 3, 2010, 9:22 pm

    You have to make a roux or use cornstarch to thicken your sauce! I have a few recipes under my recipe index!

  • Caitlin @ Right Foot Forward March 3, 2010, 9:25 pm

    Sorry to hear about your tricep, injuries are so frustrating! I wouldn’t stress too much about the open water swim. You have put so much work into this triathlon, I know you are going to rock it!

  • Amanda March 3, 2010, 9:26 pm

    I know you’ve gotten lots of advice on your swim already but I thought I’d chip in as well!

    If its any consolation, about a week before a big swim/swim meet you should definitely taper a bit (even though I’m sure you already know that). So even if you do a bit less than you would have hoped, as long as you still get in the water a couple of times before the tri, it shouldn’t drastically affect your performance. I hope this makes you feel better!

    Thanks for the awesome blog and be well.

    • Caitlin March 4, 2010, 8:41 am

      thanks so much for reminding me that i’m almost to my taper period, anyway!

  • Heather (Heather's Dish) March 3, 2010, 9:27 pm

    cream sauces are SOOOOO easy, you just have to get the method down! a good recipe is 1 Tbsp butter (or olive oil…some kind of fat), 1 Tbsp flour, 1 cup milk (I use nonfat). over medium low heat melt the butter, then whisk in the flour. keep cooking over medium heat for about a minute (and keep whisking!) the stream in the milk (while whisking, of course) and let it come to a simmer, stirring frequently. take it off the heat and add about 1/2 a cup of cheese and salt and pepper to taste. voila!

  • Hangry Pants March 3, 2010, 9:36 pm
  • Julie March 3, 2010, 9:38 pm

    Another one who votes for the open water “swim” anyway. Even if you can’t swim get in the water, play around put your face in and get used it. The more practice the less panic.

  • Allison @ Food For Healing March 3, 2010, 9:42 pm

    I *heart* GM’s. I think i will go stock up ingredients tomorrow, i haven’t had one in forever, i kind of fell off the GM wagon awhile ago. I need that extra vitamin/energy boost with this 4am wake up time i have.

  • Morgan March 3, 2010, 9:44 pm

    Making a roux first using some flour will help thicken it up!

  • Molly March 3, 2010, 9:49 pm

    Oh wow that looks so good. I am not so into white creamy sauce though! Glad you enjoyed it though!

  • Becky March 3, 2010, 9:49 pm

    This post made me happy because I have the best pumpkin ravioli in my freezer and I’ve been saving them for the right sauce. Now I know how to make a better cream sauce…yay!

  • Avery March 3, 2010, 9:49 pm

    I just started drinking Green Monsters three days ago to try to get more energy and clear up my skin! One problem I have is that my stomach CANNOT take bananas everyday! I know, bananas are supposed to be good for your stomach, but they are not nice to me. I tried subing pineapple today, and it was totally GROSS! Do you have any suggestions? I really want to try to drink one a day after my workout. Thanks!

  • lauren @ Eater not a runner March 3, 2010, 9:50 pm

    I’m with you on the green monsters….love them!

    Hope the tricep feels better soon 🙂

  • Laura March 3, 2010, 9:57 pm

    Woo Hoo for the Green Monster. After seeing you blog about the Green Monster, and turning my nose in initial disgust, you have converted me! Thanks! Its been my breakfast the past two days and I’m such a fan! Hope your injury heals quickly. Do you ever consider getting a pre-race massage to work those tweaks out beforehand? I highly recommend it!

    • Caitlin March 4, 2010, 8:42 am

      ironically, i am getting a massage next friday!!

  • Danielle (Coffee Run) March 3, 2010, 9:59 pm

    I think the reason your cream sauce might have clumped is because if you add any type of flour or starch to a hot liquid, it will clump up!

    Rest that tricep 🙂

  • Matt March 3, 2010, 10:03 pm

    Boo! Injuries suck!

    Cream sauces are a toughie. You have to get everything perfect for it to come out creamy and tasty. I haven’t quite mastered ut yet!

  • Emily Eats and Exercises March 3, 2010, 10:12 pm

    Sounds like lots of people gave good cream sauce suggestions, but I would also say that I’ve been making a faux-cream sauce with a laughing cow (garlic and herb) and greek yogurt. Super yum.
    Good luck with the swimming!

  • Britt (Runnerbelle) March 3, 2010, 10:14 pm

    LOVE Green Monsters!!!

    Crossing fingers your tricep feels better soon. Don’t stress, you’ve built your base and now you just need to heal up!

    I’m trying to prevent the Queen of Injuries title myself… finally went to PT for my plantars fasciitis and found out I have a few other issues too. Glad I have a game plan to tackle them now though!

    • Caitlin March 4, 2010, 8:42 am

      you can be the princess of injuries if you want. we rule a sweet kingdom.

  • Samantha March 3, 2010, 10:31 pm

    All these green monsters are making me insanely jealous! I can’t wait to try my own once I go home for spring break!! Your pasta looks amazing!!!

  • Foy Update - Cook. Garden. Write. Repeat. March 3, 2010, 10:43 pm

    In Panama I used flour + powdered milk + evaporated fat free milk. Just throw the evaporated milk in to a sauce pan and then add a couple tablespoons evaporated milk and sprinkle flour in and mix well like you are making gravy. Remember it will thicken as it cools. If you get it too thick, thin with water or milk.

    The best way is to go butter + real cream and then thicken with a little sprinkle of flour. Terrible as far as calories and fat go, but so delicious.

  • Brigid March 3, 2010, 10:43 pm

    Sorry about the tricep but if you rest it I’m sure you can still make the swim successfully. Just consider it an early taper. You just have to stay mentally strong.

  • Laura March 3, 2010, 11:26 pm

    I know a lot of people have already given you recipes but I’ll give you a classic one! Mix some butter and flour together in a saute pan over med-low heat. Once the flour cooks out (so it’s not pasty) then wisk in some milk. You can use half milk half stock if you like (it lightens the sauce) then wisk this all together and let it reduce and get a little thick. Add shredded cheese to the sauce and mix all together until it gets nice and smooth and creamy!

    Good luck!

  • Tara March 3, 2010, 11:31 pm

    Lots of other people have commented on how to make a cream sauce, but I’ll add that in Culinary school I learned that basic cream sauce is one of the 5 “mother sauces” and it’s referred to as Bechamel. Add cheese and it’s a Mornay sauce! haha, good old culinary school! Try adding a skosh of nutmeg to your cream sauces! Or a little onion and clove. Just to give it that little “je ne sais quoi”!

    • Caitlin March 4, 2010, 8:42 am

      oooo fun facts!

  • Julie @SavvyEats March 4, 2010, 12:00 am

    I hope your tricep feels better soon! As you know, I fully understand how frustrating it can be to have an injury right before a big race. (And, if it makes you feel better, I am calling a physical therapist tomorrow)

  • Emily March 4, 2010, 12:29 am

    What a great idea to opt for a green monster instead of sweets for dessert! I’ll definitely try and remember that. Hope your tricep feels better- it stinks when an injury shows up to interrupt training- you deserve to have a great race!

  • Jalita March 4, 2010, 12:45 am

    The ginger ice cream sounds really good. I have no idea where I would buy it, though. There aren’t a lot go good grocery stores here.

  • Penny March 4, 2010, 1:24 am

    I think your green monsters are pretty! They’re super green!

  • Hillary [Nutrition Nut on the Run] March 4, 2010, 1:47 am

    Would that be a new Crate & Barrel placemat? I love bright colors!

    • Caitlin March 4, 2010, 8:43 am

      yes! isnt it pretty?

  • Freya @ Brit Chick Runs March 4, 2010, 2:46 am

    Oohh my mum makes a good cream cheese sauce thing – she heats milk, adds cheese, and adds butter and flour – the butter (or any fat) stops it going lumpy I believe 🙂
    I hope your tricep feels better soon 🙁

  • Erin (Travel, Eat, Repeat) March 4, 2010, 3:13 am

    Love your placement and cutlery. Colors! 😀

  • Chelsea (Chelsea's Chew and Run Fun) March 4, 2010, 6:41 am

    I agree, green monsters are the most revitalizing drinks I’ve ever come across. Very clean, filling, they have about 3-4 servings of fruits and veggies in one cup, and they really do make your skin glow!

    Wishing you a pain-free tricep so you can own it at the triathalon!

  • Rachel March 4, 2010, 6:44 am

    I agree with an earlier comment that doing your regular swim workouts with a kick board is a good idea. That way, you still are working your lower body swimming muscles but giving your arm a rest. Plus it will help you continue getting used to the water. Maybe you could use a kick board and do the open swim too? Just to get in the lake and get used to it might be helpful mentally. Don’t overdo it though. I think that you will be just fine if you continue a break from swimming. You have already well prepared!

  • Marie March 4, 2010, 6:53 am

    Really, you could already be in a taper for this tri, so your time in the pool should be decreasing. I say you have done the tough part already, you have swam the distance…rest that tricep until race day and I think you will do fine! If you are really worried about the water do as suggested above, spend some time with a kickboard.

  • Rachel March 4, 2010, 7:05 am

    Caitlin, do you find that you are sweating out chlorine when you run immediately after a swim? Also – do you dry your hair? I’m training for a tri in June and I haven’t biked or ran yet after a swim because of these issues. PS love your blog and especially love that you are training for a tri. You are so inspirational!

    • Caitlin March 4, 2010, 8:44 am

      ugh YES i felt like i STANK of chlorine on the treadmill. eww so gross. my hair is really long but it stays mostly dry underneath the cap. it’s pretty messy and gross to run right after the swim but i figure i should get used to it.

      good luck on your try!

  • Errign March 4, 2010, 7:39 am

    Cream sauces are nothing short of awful for you, but so, so, so delish! I make mine with equal parts of butter and flour, and whatever amount I used, I added that number of cups. That’s confusing, I know, but I can’t explain, ha. I would use 1 tbsp. butter 1tbsp. flour (ww works!) and 1 CUP of milk.

    1. Melt butter (medium low).
    2. Add flour, whisk together. Cook for a few seconds to remove flour taste.
    3. Add milk slowly, whisk constantly until it begans to thicken.
    4. Add spices and cheese!

  • Cassie @ A Very Busy Mind March 4, 2010, 7:56 am

    Just got up from the table to add a pen to my workout bag (I have a pack of post-its in there, but no pen – duh, Cassie, Operation Beautiful notes are hard to write without a writing utensil. ;))

    Also, I think u just sold me on trying a Green Monster. “they make you feel SO good from the inside out! Also, my skin is positively glowing lately” <– I mean, that's some good PR. 🙂

  • Amelia March 4, 2010, 8:05 am

    Small batch, just enough for lunch:
    1 tbsp. butter or your choice of oil, melted in saucepan.
    1 tbsp. flour, whisked into melted fat. Cook for 1 minute over medium heat to cook out the starchy flour taste. Slowly whisk in 1/2 c. milk. Cook over medium heat until thickened, about 5 minutes, whisking or stirring occasionally. Remove mixture from heat, add desired grated cheese. Stir and enjoy.
    By removing the roux/milk mixture from heat prior to adding cheese you will prevent the cheese from curdling. Overheated cheese= separation! Also, grate your own cheese. It will be much creamier than pre-shredded cheese which has anti-caking agents and stabilizers added to keep it shredded. GL!

  • Katherine March 4, 2010, 8:32 am

    Morning Caitlin!
    To make a cream sauce, I start with roux…basically whisk flour with a little butter, then add milk and whisk, whisk, whisk to get all of the clumps out. Next, add the cheese…shredded probably works best because it will melt the quickest…keep whisking until its smooth. You may need to add more splashes of milk to thin it out. Then, I add a little salt and pepper. A very tiny bit of nutmeg brings all of the flavors together mmmm. The most important part is to whisk! (if I didn’t emphasize that enough already) Have a great day:)

    • Caitlin March 4, 2010, 8:44 am

      thank you so much!

  • Heather @ Side of Sneakers March 4, 2010, 8:42 am

    I could challenge you for the title of Injury Queen 😉 Glad your tricep’s feeling better!

  • Courtney March 4, 2010, 8:56 am Did this inspire Operation Beautiful?

    • Caitlin March 4, 2010, 9:10 am

      nope! i never heard about it until after i started OB and people told me about it! so cool. it’s been around for a while, i think. the website that actually inspired operation beautiful was i saw a story about a girl who posted a positive message note on a random car and the story just stuck in the back of my brain for a month or so until i posted my own note.

  • Caroline March 4, 2010, 9:06 am

    I was drinking my GM as I read about your GM! I added papaya to mine…So good! I’m in NY & prone to dry skin, so here’s hoping to GM making my skin glow too! 🙂

  • Sabrina March 4, 2010, 9:11 am

    I don’t have time to read the full full post or comments right now BUT:

    1. your photos are exceptionally gorgeous today and

    2. cream sauce: see this post, scroll to the bottom, and omit the pumpkin, cinnamon and water but add some cheese That is the basic way to make cream sauce. i don’t even add cheese to mine usually and just use a bit of butter, flour, and light cream.

  • brandi March 4, 2010, 9:14 am

    looks like you already got some good tips about cream sauces, but I’ve also tried making one using flour + olive/canola oil instead of butter. It works just as well and is a bit healthier. Basically, just make a roux with some type of fat and flour before adding in the milk. Let that cook and thicken, then melt in the cheese!

    • Caitlin March 4, 2010, 9:15 am

      good tip! i think not only was i using the wrong ingredients, but i was also doing it int he wrong order. lol

  • Courtney March 4, 2010, 9:25 am

    I have a recipe from Cooking Light that I have made where you just use flour and milk for the base before you add in cheese (for this particular recipe you actually add in feta and mozzarella). You cook the flour for about 5 minutes constantly stirring so it kind of browns then you very slowly add in the milk. I love the fact it doesn’t use butter.

    The other day I made a homemade mac and cheese for my kiddos. I used 2 T. of vegan butter and 2 T of flour and let it cook for about a minute or two – constantly stirring. Then, I mixed in 2 cups of milk. Very slowly. Once you add cheese it’s so delicious. I’m trying to lose weight – didn’t eat the mac and cheese but the kids DEVOURED it and the taste I had was awesome!

  • Rose March 4, 2010, 9:59 am

    Dinner looks good! I agree with Brandi on using the oil rather than butter. You definitely need some sort of “fat” for the cream sauce. I’ve found this out the hard way!

  • Amanda March 4, 2010, 11:14 am

    You should try a cashew-based cream sauce.

  • Sophie @ yumventures March 4, 2010, 11:17 am

    I agree with everyone about the cream sauce, you have to make a roux first to get the base. However, if you don’t want to do this, a great go-to is cream cheese or laughing cow cheese. If you whisk it over heat with a little milk it breaks itself down. Much quicker than the roux if you are short on time!

  • Julie March 4, 2010, 12:17 pm

    Cream sauce:

    fry butter in a pan, add flour and let it cook together for about two minutes, add in half stock (veggie for you, chicken for anyone not vegetarian) and half cream or milk and simmer to thicken, whisking together the whole time to avoid clumps.

    I also add seasoning to mine with pepper, worschestershire sauce and you could add cheese, as well.

  • HipBunny March 4, 2010, 12:34 pm

    I have to link to this recipe. The only reason I found it was because you always eat alfredo with those veggie meatballs and it looked so good. I had to find a low-fat recipe.
    It is sooooo good! I add a little salt to it at the end.

  • Sarah March 4, 2010, 12:41 pm

    I love the color of your Green Monsters! Especially with St. Patty’s Day around the corner : ). And I’m really curious to make one and try it. I do have a question about them, though. Do you always make them when you want them, or do you make a larger batch and then keep refrigerated? Just curious.

    • Caitlin March 4, 2010, 12:42 pm

      i make them when i drink them. you can make them in advance but you lose some of the vitamins in the process. they do refrigerate well, but its better if you can drink GMs (or juices) right away.

  • Gina March 4, 2010, 1:39 pm

    I never thoguht of having a green monster for dessert…such a great idea:)

  • Beth T. March 4, 2010, 4:12 pm

    Katie, I make cream sauce all the time. Here is my tried and true way.

    Use a ratio of 1 tablespoon butter, 1 tablespoon flour and 1 cup milk. Melt the butter in a pan over medium heat. When it stops frothing, add in the flour and keep stiring it for about two -3 minutes. This cooks the flour so you don’t get that gummy taste. Add in the milk and continue stiring until it stops thickening (maybe three or four minutes). Add in your cheese – I use about four ounces per cup of milk.

    If you need more sauce, say for mac and cheese, just stay with the ratio and make as much as you need. For mac and cheese, I measure 1 cup uncooked macaronni (then I cook it) for each “batch” of sauce. This is easy to remember because it is one unit of each thing.

  • Tammy March 5, 2010, 9:59 am

    I love green smoothies, but can ABOLUTELY NOT drink them with almond milk…ugh..tastes too much like spinach! I usually use frozen fruit, a little Propel or other low-cal flavored water, a banana, chia seeds, bee pollen, and if I have it…Amazing Grass or Essentail Greens powder. I guess the combo of milk and spinach just makes my stomach turn!

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