Meat Muffins (meatloaf in muffin tins)

by Holly C. Berman, EAMP, MSOM

Diets for autoimmune disorders or Irritable Bowel Syndrome usually include a high protein main course of meat. Here is a quick and easy, freezable entree.

Preheat oven to 350 degrees.  In large bowl combine:

2 eggs, lightly beaten

3/4 Cup non dairy milk, (I prefer plain rice or almond)

2/3 Cup "breadcrumbs" (I recently toasted some old gluten free brown rice bread, can also use ground almonds, brown rice or crushed gluten free crackers)

1/2 Cup chopped onion (onions are high FODMAP, if any digestive inflammation replace with celery or fennel)

1 t salt

a dash of black pepper

To this mixture add 1.5 lbs ground meat (beef, lamb, turkey, chicken; I recently used 1/2 lamb, 1/2 turkey). Place in ungreased muffin tins, 3/4 full.

In a small bowl combine:

1 Cup ketchup (check ingredients, I prefer naturally sweetened or unsweetened)

1/2 Cup coconut sugar

1 t Worcestershire sauce (check ingredients and make your own if necessary, see below)

Set aside 1/2 Cup for sauce, spread remaining over tops of meat muffins.  Bake at 350 degrees 30-40 mins, depending on your oven and muffin tin size.  Enjoy 1 serving and freeze the rest.

Homemade Worcestershire sauce

In a small bowl, mix together:

1/4 Cup apple cider vinegar

1 T each water and gluten free soy sauce (I prefer coconut aminos)

1.5 t coconut sugar

1/2 t mustard powder

1/8 t each garlic, onion powder and cinnamon, (garlic and onion are high FODMAP and can be skipped)