Gut Lab Moussaka
Moussaka is a Greek dish, traditionally made in a layered lasagne-like way, with a tomato based beef or lamb mince sauce, baked or fried eggplants (aubergines), potatoes, and a white flour and milk based white bechamel sauce. As always there are many versions, and the Gut Lab Moussaka variation can be added to that list. Key changes in this version are that there are no potatoes (less starch), zucchini’s can be used in place of eggplants (nightshade free and more autoimmune friendly), and the bechamel sauce uses mostly eggs and yoghurt.
INGREDIENTS:
For the eggplant &/or zucchini layers:
2 medium eggplants, sliced into 1cm thick rounds, or, 4 medium zucchinis, sliced lengthways into 1cm thick strips, or, a combination of zucchini and eggplant.
2-3 tbsp olive oil
Juice of 1 lemon
Natural sea or rock salt
Black pepper
For the meat sauce:
500g ground beef or ground lamb (moussaka can made of be either)
1-2 tbsp organic butter or tallow
1 medium red onion finely chopped
4 garlic clove, minced
1 can organic diced tomatoes
1.5 tbsp organic tomato paste
2 handfuls fresh parsley, chopped
2-3 tsp dried oregano
½ tsp ground cinnamon (I’ve used all spice instead which worked well too)
Natural sea salt or rock salt to taste, I do about ¾ tsp
Black pepper to taste
For the bechamel sauce:
1-1.5 natural plain yoghurt or Greek yoghurt
(I used 1.5 cups of homemade yoghurt because it was not a very thick batch)
3 eggs
¼ tsp of ground nutmeg
2/3 cup grated parmesan (optional)
METHOD:
Heat oven to 200C / 400°F.
In a mixing bowl, toss eggplant and/or zucchini slices around with olive oil, 1/3 of the lemon juice and a generous seasoning of salt and pepper. Lay in a single layer on baking paper in a roasting tray and roast in the oven for about 25 to 30 minutes, turning over halfway.
While the eggplant is roasting make the meat sauce:
In a large saucepan, heat one tablespoon of butter or tallow over medium-high heat, add onion and saute until translucent. Another tablespoon of butter or tallow may be necessary. Add garlic and cook for another 1-2 mins. Add meat and cook, stirring, until meat is browned, or about 5 to 7 minutes. Stir in diced tomatoes, tomato paste, parsley, oregano, cinnamon, salt and pepper and simmer for 20 minutes. Turn off heat and allow to sit.
Meanwhile, make the ‘bechamel’ sauce. In a bowl add yoghurt, eggs, 2/3 of the parmesan cheese, nutmeg, salt and pepper. Whisk until eggs are evenly mixed through.
Assembling the moussaka:
Lightly grease an ovenproof dish (I like to just rub a little butter across the base). Place meat mixture evenly in the dish, and then arrange eggplant and/or zucchini slices to form a uniform layer on top of the meat. Carefully spoon the paleo bechamel sauce over the vegetable layers and spread evenly to the edges. Sprinkle remaining parmesan sauce on top evenly.
Bake uncovered for 25-30 minutes, until the top is nicely browned. Then allow it to rest for 10 minutes before slicing up to serve warm. A dollop of yoghurt on top with a sprig of parsley is a nice touch!
