Dairy-Free and Gluten-Free Moussaka

Dairy-Free and Gluten-Free Moussaka

One of the meals that seems to be very popular within the FODMAP community is moussaka. I must admit, I love when Marks and Spencer includes their moussaka as a main meal option when they have their Dine In For £10 deal on, but sadly it’s unsuitable for me now because it contains loads of dairy in the form of its generous topping made of rich, butter and cream-filled béchamel sauce. Oh, and I think it’s got gluten in it too. Sigh.

However, I’m not one to shirk at a challenge so I decided that I would try to create a dairy-free and gluten-free moussaka that would rival the decadent M&S one. I headed off to my lab (aka the kitchen) and started tinkering with a recipe which resulted in a very tasty moussaka that had layers of soft flavoursome vegetables sandwiching a rich tomato beef mince ragù and was topped with a thick, creamy béchamel sauce. I’m quite proud of it actually!

Traditional moussakas are made with layers of aubergines and potato, but I’m not a massive fan of aubergines because quite frankly they bore me. They have hardly any flavour and no real texture to speak of. I’m hard pushed to think of a vegetable that could rival the aubergine to claim the title of most boring vegetable in the world. I know they’re supposed to be great at soaking up flavours in dishes, but my view is, why not just use a tastier alternative in the first place?

As a result of these strongly held opinions I have regarding the aubergine, I have used sliced courgettes and sweet potatoes in the moussaka which I believe enhance the flavours of the herbs and spices in the tomato ragù. Feel free to go with the traditional if you like, but I’d urge you to try this version instead. I don’t think you’ll be disappointed. And although this is a dairy-free and gluten-free moussaka, if you don’t have any dietary restrictions you could just make it with normal butter and flour. It’ll taste just as good regardless.

Ingredients for the tomato mince:

2 courgettes (sliced thinly lengthwise)

1 tsp salt and 1/2 tsp ground black pepper

400g beef mince

1 tsp dried oregano

1 1/2 tsps dried mint

1 tsp ground cinnamon

1 tbsp gluten-free plain flour

1 tin of chopped tomatoes

2 tbsps tomato puree

2 tbsps olive oil

2 sweet potatoes (thinly sliced)

For the béchamel sauce:

50g dairy-free butter

50g gluten-free plain flour

400ml rice milk

1 tsp freshly grated nutmeg

3 tbsps of Engevita (or 25g parmesan if you’re not dairy-free)

1 egg

Method:

Thinly slice your courgettes and place them on a microwaveable plate. Cook in the microwave until soft. Do the same with the sweet potatoes.

Place a saucepan on a medium heat, add the olive oil to the pan and cook the mince.

Once the mince is cooked add the salt and pepper, cinnamon, oregano, mint, flour, tomato puree and the tin of chopped tomatoes. Cook until hot.

To make the béchamel sauce, melt the butter in a saucepan before whisking in the flour, Engevita and nutmeg.

Slowly add a little rice milk at a time, stirring continuously, so that eventually a thick sauce is created. (Don’t panic if it looks really lumpy, just keep stirring and adding more milk and it’ll come together.)

Once the béchamel sauce is thick, take it off the heat and add parmesan if you’re using it. Leave to one side to cool a little while you build your moussaka.

Preheat your oven to 190C/170C Fan/375F/ Gas mark 5.

Take a large casserole dish and spread a third of the mince over the bottom of the dish.

Dairy-Free and Gluten-Free Moussaka Base Layer

Place your courgettes on top of the mince in an even layer and top with another third of the mince.

Dairy-Free and Gluten-Free Moussaka Second Layer

Top the mince with the slices of sweet potato.

Dairy-Free and Gluten-Free Moussaka Third Layer

Add the last of the mince on top.

Dairy-Free and Gluten-Free Moussaka Fourth Layer

Whisk the egg thoroughly into the white sauce mixture. Pour the béchamel sauce over the mince and bake in the oven for 45 mins.

Dairy-Free and Gluten-Free Moussaka Béchamel Sauce Topping

Freshly Baked Dairy-Free and Gluten-Free Moussaka

Serve either on its own or with a fresh salad.

Dairy-Free and Gluten-Free Moussaka

Dairy-Free and Gluten-Free Moussaka

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Potato Wedges

Potato Wedges by The Fat Foodie

Potato Wedges by The Fat Foodie

Fact: There’s nothing better than a homemade chip.

Second fact: Fried chips have been sold in Britain since 1854, but they’ve actually been eaten in British homes for centuries.

Third fact: Homemade chips taste way better than a frozen ready-prepared chip ever could.

Fourth fact: Homemade potato wedges are unbelievably easy to make. So, let me show you how…

I made my family lentil ragù the other night, but because I’m following the FODMAP diet (to help manage my IBS better) it wasn’t suitable for me to eat. I was then faced with the decision about what I was going to make for my own dinner. I had a bag of potatoes in the fridge (which are fine to eat for FODMAP followers) so I figured that a plate of potato wedges would go down nicely while also serving as a nice side to go with the lentil ragù the family were having.

Potatoes are packed full of vitamins and minerals. In terms of vitamins, you’re talking about getting a healthy portion of vitamin C, E and K, B6, and folate. Their minerals include calcium, iron, magnesium, phosphorus, potassium and zinc. That’s better for you than a plateful of starchy wheat-based pasta any day, isn’t it really?

I had two varieties of potato in the fridge, not for a particularly exciting reason, it was just that they were left over from two separate bags of potatoes. My point is that the blend of two varieties lent a nice variation in texture and flavour to the potato wedges because some of them were really sweet and firm whereas others were dry and floury. For such a plain plate of food, it truly was a celebration of the humble potato.

I cut my potato wedges by hand with paring knife, but you can buy really clever potato chip makers produced by companies like Lakeland which make it really easy to make perfect chips. Equally, you could use a tool such as an Easy Grip Potato Slicer which is much cheaper and would give you uniformly cut potato wedges. I’m happy with oddly shaped, non-uniform potato wedges personally though, so I’ll just stick to using a plain old knife.

You don’t need me to tell you what to serve potato wedges with, but I had mine with a tin of mackerel in spicy tomato sauce and it was a delicious meal. The potato wedges had far more flavour to them than any frozen chips I’ve ever had (even the expensive upmarket ones). If you fancy more exciting potato wedges you could add a teaspoon of smoked paprika to your seasoning before you pop them in the oven which will give them a smokey, BBQ sort of flavour. Whether you pep up their seasoning or not, these potato wedges were sweet and crunchy around the edges, but soft and fluffy in the middle, just like any good potato wedges should be.

Ingredients:

Enough potatoes for the number of people you’re going to be feeding (I normally go with around 2 medium sized potatoes each)

Sunflower oil

Salt and pepper

Method:

Preheat your oven to 200C/180C Fan/400F/Gas mark 6.

Peel your potatoes and cut them through the middle into halves and then into wedges. I normally get around 8 wedges from a medium sized potato.

Place on a non-stick baking tray and coat them lightly with sunflower oil. (Only use enough so that they’re just lightly coated because you don’t want them swimming in oil.)

Season generously with salt and pepper and place in the oven.

Raw Potato Wedges About to be Baked by The Fat Foodie

Raw Potato Wedges About to be Baked by The Fat Foodie

Once your wedges are golden brown and soft when pierced with a fork, remove from the oven and serve.

Freshly Cooked Potato Wedges by The Fat Foodie

Freshly Cooked Potato Wedges by The Fat Foodie

Potato Wedges by The Fat Foodie

Potato Wedges by The Fat Foodie

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