-There is nothing wrong with a white sauce, especially when you use some chick pea flour and olive oil to make the roux and then soy milk (see cauliflower cheese recipe). But, this is an interesting white sauce in which you puree a cooked cauliflower with a can of white beans
-A great way to increase our vegetable intake is to take a jar of tomato sauce as a base and cook extra vegetables in the sauce. Tomatoes, especially cooked tomatoes contain antioxidants (such as lycopene). High intake of tomatoes has been liked with a lower incidence of some chronic diseases such as prostate cancer
-Canned and frozen vegetables are just as nutritious as fresh vegetables. They are preserved as soon as they are picked and will retain more nutrients than fresh vegetables that have been stored in fridge for over a week. So, add lots of vegetables to your sauce.
-Try adding a handful (or more) of chopped edible "weeds" such as sow thistle, mallow, amaranth, stinging nettle, nightshade or sea celery (if you are near the coast). See my edible weeds page.