The Greek traditional recipe for Moussaka is not complex but as with many traditional dishes in the Mediterranean cuisine, is very high in fat and quite time consuming. A bit of history of nutrition here that explains why these dishes are generally so highly energetic, they originated in a time of our development when most of our Jobs happened in the fields or taking care of cattle. The energy needs of the peasants and housewives in the old days, were likely to be twice as high as the one of us, sedentary human beings of today.
When you need to find a way to consume 5000 calories a day, a plate of moussaka dripping in oil providing 1000 calories per portion, was actually very good news for our body!! This is the reason why we are programmed, as a race, to rejoice in hyper caloric meals such as a tub of Ben & Jerry’s or a full McDonald meal with French fries and a Sundae. Our caveman brain loves it!! The brain doesn’t know that we don’t have to go to the forest to cut logs for the next 5 hours to prepare for the winter, but to watch Netflix for 6 hours instead while laying on a sofa, and so when we eat such a high amount of nutrients it produces a kick of happy hormones, endorphins, dopamine… Not good!!
We are the only race that eat for emotional reasons and these sneaky hormones might just be the reason for it. I feel sad, I eat chocolate ice cream, I feel better! Magic? No. The problem is that we also the only race with the capacity of abstraction and suffering related to body image issues.
Moussaka and the likes of it, are absolutely delicious scrumptious recipes that we should keep enjoying, however, I prefer to adapt the recipe to make it more fit the needs of our bodies, and I have come up with a low carb, low fat alternative to the traditional one, that tastes really really well and takes significantly less time that the original one.
Ingredients (serves 4)
250 gr. Ground Beef under 5% fat content
500 gr. Canned tomatoes
2 garlic cloves, peeled
Fresh or dried thyme/oregano/basil
½ teaspoon cumin
½ teaspoon ground coriander
Salt & pepper to taste
4 drops of sweeter
40 gr of grated cheese
100 gr of 0% Greek yogurt
Extra Virgin Olive Oil
To prepare this recipe I use two small over proof non sticky plates, each one serves 2 and I freeze one.
First of all, turn on the over at 150 C degrees and let it warm up. Wash the eggplant and cut it in slices, ½ a cm thick. Cover an oven tray with baking paper and spread the aubergine slices evenly. Sprinkle with salt and leave them “sweat” for 5 to 10 minutes while the over gets to the right temperature.
In the meantime, chop the onion very finely and poach it in 1 tbsp of olive oil at medium heat. Add the 2 cloves of garlic & salt and when they are all transparent and soft, add the canned tomatoes.
By now the oven should be hot, put the aubergine in the middle and let it roast for 10 minutes while you finish the tomato sauce.
Add the spices to the tomato sauce, the cumin, coriander, salt, pepper, sweetener and herbs, smashing the tomatoes to pieces with a fork. Let it simmer for 10 to 15 minutes. After 10 minutes in the oven, turn the eggplants around and let them cook for another 5 minutes.
Take the aubergines out of oven but don’t turn it off.
Now, we are not using any white sauce or oil to cover the base of the plate but some of the tomato sauce instead so reserve one or two tablespoons. Then add the ground meat to the remaining tomato sauce and let it cook for 4 to 5 minutes, and correct the salt and pepper.
Once you have the aubergines, the meat with the tomato and the plain tomato, is time to build up the moussaka!
Put the plain tomato on the base of the plate, then line it up with roasted aubergine. It might look a bit dry, and considerably drier than if you would have fried it in oil, but once in the oven all the juices will mix and they will be soft and melty. Set a layer of meat over the aubergine and then drop 3 or 4 hazel sized dollops of 0% fat Greek yogurt, on it, this substitutes the white sauce and it will add a creamy taste to the dish without any added fat and with lots of protein instead. Then add another layer of aubergine pressing down to make sure everything is nice and tight and if your dish is full, sprinkle with the grated cheese for the gratin.
If you have a higher dish or a larger one, you might want to have 2 layers of meat and aubergine, in any case is the same!
One is ready, just cook in the oven for 20 minutes and serve with a green salad.