Note: this dish is gluten free, lactose free and suitable for the low FODMAP diet
I have food intolerances and allergies so this is a particular passion of mine. I’ve always wanted to specialise in this area when I became a dietitian. I know how difficult it can be to find meals to prepare when there is a limit on what ingredients you can choose so keep an eye out for my special recipes, fact sheets, tips and tricks that are allergy and intolerance friendly – check out this new recipe which is gluten free (ideal for Coeliac disease), lactose free and low FODMAP.
People with Coeliac disease cannot absorb gluten, a combination of two proteins (glutenin and gliadin) commonly found in wheat, rye, barley and triticale. A similar protein is also found in oats which is not tolerated by many Coeliac sufferers. While you can detect risk of the condition with a blood test, the only sure way to detect this disease is to have a bowel biopsy. If you suspect that you have a gluten intolerance/allergy, see your doctor so that they can assess your risk, exclude other conditions, and refer you on as necessary. If a person with Coeliac disease eats a gluten-containing food, it can cause inflammation and permanent damage to the bowel. For more information about Coeliac disease, see this fact sheet by the Better Health Channel.
Note: this recipe is only suitable for those with Coeliac disease if gluten free Worcestershire sauce is used. Breadcrumbs commonly used in meatloaf have been replaced by chia seeds which act as a binder to help hold the meatloaf in its shape and to keep it moist.
Low FODMAP Diet
The low FODMAP diet, originating from Melbourne, Australia, has had success in identifying and treating the symptoms of Irritable Bowel Syndrome (IBS). IBS is thought to be caused by a combination of an overreaction nervous system of the gut and a decreased ability to absorb certain sugars. FODMAP stands for Fermentable Oligo- Di- Mono-saccharides and Polyols. These are types of sugars that if not digested and absorbed well in the small bowel carry on to the large bowel to be fermented by bacteria that naturally live there. The side effect of this fermentation process may be gas, bloating and pain. If it is suspected that you have an intolerance to high FODMAP foods, you may be placed on a low FODMAP diet. More information about this diet can be found here.
The following recipe is suitable for those following the low FODMAP diet. Green beans are low FODMAP too so are featured in the serving suggestion.
As a mum, I’m always trying to find recipes where I can sneak vegetables in. Two of my boys love their food and will eat whatever I give them but my daughter loves meat and not veggies. However she loves this meatloaf and always asks for seconds so it’s a definite favourite in this house!
I have a thermo cooker (similar to a Thermomix) so I prepared the meatloaf ingredients in it but you can also use a food processor or grate vegetables finely yourself. The thermo cooker’s directions are at the end of the recipe. These instructions assume you are using a food processor.
First add the carrot, zucchini, and broccoli to the food processor and grate until finely chopped up. Broccoli is considered low FODMAP when used in this small amount (1/3 cup). Other vegetables suitable for a low FODMAP meatloaf include capsicum, green beans, common cabbage, eggplant, squash and baby spinach. Garlic and onion which is usually added to meatloaf is high FODMAP however chives are a good replacement and can be used generously. If you find this doesn’t give you enough of that onion/garlic flavour, you can also add a teensy pinch of asafoetida. It has an acrid odour when raw (so store the container in a plastic bag in your pantry) but when cooked it gives a very similar flavour to garlic and onion. It can be found in most Indian supermarkets.
Next add the rest of the meatloaf ingredients and process until mixed through well. Empty out the mixture into a lined loaf tin and shape accordingly. Bake at 180oC/360oF. The time taken to cook depends on if you use the maple glaze. I love the meatloaf with the glaze – not only does the glaze add a combination of sweet and umami (savoury) flavours, it also helps to keep it moist, a must for any meatloaf (I’m a fan of alliteration!). However it still tastes great without the glaze so it’s really up to your preference.
To make the maple glaze, simply mix maple syrup with tomato paste and periodically spoon it evenly over the meatloaf during the cooking process, so easy!
Mmmmm straight out of the oven……
To make up the Dijon mash, peel and chop up potatoes and steam. I love my sweet potato but it is only low FODMAP in small serves (ie < 1/2 cup per serve) so I use white potatoes for this dish. Add lactose free spread then mash until you get a smooth consistency then add lactose-free milk and Dijon mustard, mix well, add salt and pepper to taste and serve.
Allergy/intolerance note: this meal is high in salicylates, amines, glutamates and some ingredients may contain additives or preservatives, please check before addition to the meatloaf if this may be an issue for you. Eggs are also included. If you want this meal dairy free – not just lactose free, omit the yoghurt from the meatloaf and choose dairy free milk and spread in the mash.
Gluten Free Low FODMAP Hidden Veg Meatloaf with Dijon Mash
A quick and easy to prepare gluten-free, lactose-free and low FODMAP meatloaf that the whole family will love!
- 1 large carrot, grated
- 1 large zucchini, grated
- 1/3 cup broccoli, grated
- 750g (1 1/2 pound) lean minced beef, preservative free
- 2 tbsp chia seeds
- 1 egg
- 2 tsp Dijon mustard
- 1 tbsp Worcestershire Sauce (gluten free)
- 2 tbsp chives, chopped
- 2 tbsp tomato paste
- 2 tbsp plain unsweetened lactose free yoghurt
- 1/4 C maple syrup
- 1/4 C tomato paste
- 500g (1 pound) potatoes
- 1/2 cup lactose-free milk (or more to preferred consistency)
- 2 tbsp lactose-free spread eg Nuttelex
Maple Glaze (optional):
- Preheat oven to 180oC/360oF and line loaf tin with baking paper.
- Grated carrot, zucchini and broccoli in food processor (or Thermo cooker, see below for. directions).
- Add rest of the meatloaf ingredients and mix through thoroughly using food processor then add to loaf tin.
- If not glazing, bake in oven for 70 minutes, then rest meatloaf for 10 minutes and serve with Dijon mash and green beans.
- If glazing, bake for 30 min and meanwhile mix maple syrup and tomato paste to make maple glaze. Then remove meatloaf and cover with 1/3 of the maple glaze, then return to oven. Repeat glazing at 45 minutes and 60 minutes. Remove meatloaf from oven and rest for 10 minutes before serving with Dijon mash and green beans.
- Peel and chop potatoes (choose starchy potatoes which are ideal for mashing, see notes above) and steam for 10 minutes or until soft
- Drain excess water then add lactose-free spread and mash until smooth
- Add Dijon mustard and lactose-free milk to desired consistency, season with salt and paper to taste and serve with meatloaf
- Place carrot, zucchini, and broccoli in bowl and chop speed 6 for 5 sec. Use spatula to scrape down sides of bowl
- Add the rest of the meatloaf ingredients and mix speed 6 10 sec. Check to make sure mixed well. Turn out into a lined pan and shape into meatloaf. See above the remainder of the directions
Thermo Cooker Directions: