Gluten-Free Moussaka
Nourishing Brilliance: The Ultimate Guide to Gluten-Free Moussaka's Healthful Bounty
Embrace the Wholesomeness of Eggplant
Eggplants, the star of moussaka, are not only versatile in culinary uses but are also packed with essential nutrients. Rich in fiber, vitamins B1 and B6, and potassium, eggplants contribute to heart health, blood cholesterol levels, and weight management. The presence of nasunin, an antioxidant compound, supports brain health by protecting cell membranes from damage.
The Robust Potato: A Root of Wellness
Potatoes, often underappreciated, are a fundamental part of this dish, offering a high potassium content that can help maintain a healthy blood pressure balance. Their vitamin C and B6 content support the immune system and brain health, respectively, while their resistant starch may aid in controlling blood sugar levels.
Onions: Layers of Health Benefits
Onions add more than just flavor; they are a potent source of antioxidants like quercetin, which has been shown to reduce blood pressure and protect against heart diseases. Their sulfur compounds and FODMAP content can support digestive health by feeding beneficial gut bacteria. [1]
Thyme: A Sprig of Nutritional Excellence
This herb not only infuses the dish with aromatic depth but also packs a punch of vitamin C for immune defense, vitamin A for vision and skin health, and minerals like iron for blood health and manganese for bone strength and metabolism.
Olive Oil: Liquid Gold for Heart Health
A cornerstone of Mediterranean cooking, olive oil is celebrated for its monounsaturated fats, which are beneficial for heart health. It also contains antioxidants known as polyphenols, which may protect the body against inflammation and may have anticancer properties. [2]
Lamb: A Source of Lean Protein and Nutrients
Choosing lean cuts of lamb offers high-quality protein essential for muscle repair and growth, iron for preventing anemia, and zinc for immune function. Lamb is also a good source of omega-3 fats, known for their anti-inflammatory properties.
Tomatoes: A Heart-Healthy Harvest
Tomatoes are rich in lycopene, an antioxidant with heart health benefits, including reduced risk of heart disease and stroke. They also offer vitamin C, potassium, folate, and vitamin K, essential for overall health and wellbeing. [3]
Gluten-Free Flour: A Friendly Alternative
In the béchamel sauce, swapping traditional flour for a gluten-free alternative allows those with celiac disease or gluten sensitivity to enjoy this dish without concern. This simple modification ensures that the moussaka remains a comforting and inclusive option for everyone. [4]
A Culinary Creation for Various Diets
This gluten-free moussaka caters to individuals following gluten-free, Mediterranean, and Flexitarian diets. It combines nutrient-dense ingredients with heart-healthy fats and lean proteins, making it a balanced option for those seeking to maintain a wholesome lifestyle without sacrificing flavor.
Kitchen Tools We Love:
This Gluten-Free Moussaka is a delightful twist on the classic, tailored for the Whole Health Flexi-Plan Diet. Featuring layers of tender vegetables, a richly seasoned meat sauce (with a vegetarian option), and a creamy béchamel, it's a satisfying dish that doesn't compromise on flavor or health.
- 1 medium-sized eggplant (sliced thinly lengthwise)
- 2-3 large potatoes (sliced thinly lengthwise)
- 1 large onion
- 1 tbsp thyme
- Salt and pepper to taste
- 2 tbsp olive oil (extra as needed)
- 2 tbsp olive oil
- 1 to 1 1/2 lb ground lamb or beef (or lentils for a vegetarian version)
- 1 large onion (chopped)
- 2-3 cloves of garlic (minced)
- 1/4 cup red wine (optional)
- 16 oz chopped tomatoes (or 1 can)
- 2-3 tbsp tomato paste
- Salt, pepper, cinnamon, ground clove, oregano to taste
- 1 bay leaf
- 100 g butter or a vegan alternative
- 3/4 cup gluten-free flour
- 3 cup milk or a dairy-free alternative
- 3/4 cup Parmesan cheese or vegan alternative
- Salt, pepper, a pinch of ground clove, and nutmeg to taste
- 3 egg yolks (omit for vegan version)
Preheat oven to 350°F (175°C).
Prepare veggie layers: Toss eggplant, potatoes, and onion with olive oil, thyme, salt, and pepper. Bake until tender.
Prepare meat sauce: Sauté onions, garlic, and meat. Add tomatoes, wine, seasonings, and simmer.
Prepare béchamel: Melt butter, whisk in flour, slowly add milk, cheese, and seasonings. Incorporate egg yolks.
Assemble moussaka: Layer veggies, meat sauce, and top with béchamel. Bake until golden.
Let rest before serving.
Servings 4
- Amount Per Serving
- Calories 650kcal
- % Daily Value *
- Total Fat 35g54%
- Saturated Fat 15g75%
- Cholesterol 200mg67%
- Sodium 850mg36%
- Total Carbohydrate 50g17%
- Dietary Fiber 8g32%
- Sugars 12g
- Protein 35g70%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.