With a real, rich roux, sausage, shrimp, and crab. …it’s gumbo time, friends. Yes, I love going to New Orleans whenever we can. Well, I left you with my plans to get a workout in despite the snow and cold temperatures– yeah, that didn’t happen. These freezer-safe glass lock containers will surely facilitate easy portioning and storage of meals. To cut down on time I simmered gumbo for 30 minutes versus and hour or so. Don’t forget to LIKE, SHARE, and TAG two friends on our previous post for a chance to win the Healthy Gumbo Basket! Prep Time . It turned out perfect!! I feel like an accomplished cook now that I made a roux. But there are plenty of other ways to enjoy it. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less). This Cajun gumbo recipe is perfect for a Mardi Gras dinner party or enjoying year-round! Thank you! We don't cook gumbo all the time, but we cooked it Friday and I had it Friday for dinner. This looks delicious! Total Time. The briny shrimp needed just a light dusting of smoked paprika to take the flavor to a whole new level—no extra salt required. I love that its the real thing and not a short-cut. I really wanted to make a gumbo gluten free but I am not being successful. I’ve struggled making a gluten free roux in the past! Garnish with chopped parsley. Gumbo consists primarily of a strongly-flavored stock, meat or shellfish, a thickener, and the Cajun/Creole "holy trinity" ― celery, bell peppers, and onions. It used to be frowned upon for human consumption because the plant contains a weak carcinogen called "safrole." Here are a few of our favorite healthy okra recipes. Gumbo is a dish that takes at least 4 hours to make and is traditionally served at holidays, parties, big gatherings, events, and (of course) Mardi Gras. When the roux-vegetable mixture is ready, stir the hot broth into the mixture in the Dutch oven and whisk well. Healthy Gumbo Recipe. If you have gumbo filé (Lucky duck! My mil gave us a bag of frozen naked okra and I hate okra unless it’s in gumbo!! Healthy Gumbo (Dont know why its called gumbo) Recipe by Ms.Liza. We LOVED it, and thank you for the heads up that cassava flour works when making a roux! Gumbo is thought to have originated in Louisiana and often includes shellfish. Photo: Randy Mayor. Usually I’m all about the quick and easy recipes, my Restaurant-Style Chicken Tikka Masala excluded. Okra is one of those vegetables that people love or hate! I can’t wait to try this. Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. Simmer this mixture over medium heat until the veggies are softened a bit, about 15 minutes. When you think of gumbo, you think of a rich, dark, tongue tingling stock and that lip-smacking base starts with a roux. But there are … Healthy delicious comfort food! When roux is a rich amber color, stir in the celery, onion, bell pepper, and garlic mixture; add the sliced sausage. However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). Sometimes great food takes time! Substitute frozen veggies to save. She's been a blogger for 10 years and is known for her delicious recipes and detailed recipe instructions. If you like it spicy, you’ll want to add some hot sauce. Gumbo means "okra". Credit: Thus, this recipe is pretty mild for a gumbo and thus, kid-friendly. So rich and so delicious! This recipe looks like it could be helpful! Cooking Light is part of the Allrecipes Food Group. A good gumbo takes time and attention, especially in the beginning, but it pays off. But cassava flour is damn close, and it produces as beautiful a roux as I’ve ever made with plain all-purpose flour! Nothing about this is “hard” just don’t plan on going anywhere for 4 hours. In the meantime, heat 1 tablespoon avocado oil or more bacon grease in a skillet or the saucepan used to heat beef broth. Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Perfect rainy day meal to make while confined at home. If I don’t have any leftover bacon grease on hand, will using ghee and a bit of liquid smoke in its place drastically affect the taste? Thanks for the paleo sausage tip Colleen!! When it’s time to thrill the crowd, go for gumbo and jambalaya made in big pots! We've dined at the Gumbo Shop Brennan's Antoines Galatoires etc. Pros: healthy tasty easy It was all I changed with the recipe and it was delicious. Rebeka, we’re so glad you liked this recipe! Stir the okra into the gumbo, then add the crabmeat, shrimp. You should definitely try it and tell me what you think. I've been writing healthy, family-friendly recipes at 40 Aprons for over 10 years. Yes, please. This gluten free gumbo is an absolutely delicious one-pot meal that you will love. Cooking Light may receive compensation for some links to products and services on this website. I wanted to make gumbo, as I have eaten it but never tried to prepare it (I’m not much of a cook… spaghetti and chili are mostly what I stick with, as my wife does most of the cooking). Full of protein and veggies, this comforting meal is the perfect answer to a busy day. If you have never made gumbo before then you will love this easy gluten free recipe that is perfect for the whole family! The It took almost an hour to get it to that good amber color. This recipe is based off an authentic family seafood gumbo recipe, so if you don’t believe tomatoes belong in gumbo, well, then… take it up with the family! You don’t want it boiling and you don’t want it doing nothing; you want a nice simmer with consistent bubbles but not too much activity. Thank you so much! Also, there are two types of gumbo: Cajun gumbo and Creole gumbo. I know peas are not in traditional The drawing for this Healthy Gumbo Basket is TOMORROW at 12:30pm! It is hearty, filled with cajun flavor, and packed full of shrimp, chicken, and andouille sausage. Make the Roux– Heat butter over medium-low heat in a large deep pot. With a real, rich roux, sausage, shrimp, and crab. Help.thank you. Interestingly, the presence of tomatoes also makes this dish more Creole than Cajun. « Cauliflower Fried Rice with Chicken (Whole30 and Paleo Friendly), Flourless Keto Chocolate Torte Dessert (Gluten Free, Sugar Free, Grain Free) ». This is delicious. A fantastic American classic that can be salty and rather ripe with calories. this link is to an external site that may or may not meet accessibility guidelines. The roux will thin out and grow smooth as it cooks. An authentic New Orleans seafood gumbo turned healthy, gluten free, paleo, low carb, and Whole30. This made my day! Real Shrimp Gumbo for Papa. I made this tonight for Christmas Eve dinner. Add the thawed okra and vinegar and cook over medium heat for 15 minutes or until sticky and softened. This looks awesome! Because really? Gumbo Recipes :Healthy and Easy Homemade for Your Best Friend | Heviz's | ISBN: 9781522767633 | Kostenloser Versand für alle Bücher mit Versand und Verkauf duch Amazon. Yum! But all gumbos include a thickener called a roux, which is a cooked fat and flour mixture. In this recipe I use a dry roux. This healthy gumbo recipe has a lot of the familiar flavors, with healthy substitutions that dramatically reduce the amount of fat and number of calories. I know peas are not in traditional gumbo but it was all I had on hand. Plus they can be easily popped into the microwave for reheating when you’re ready for your meal. Haha. Offers may be subject to change without notice. This delicious gumbo meal prep ideas recipe can easily accommodate six healthy servings of this crockpot gumbo. How unhealthy is gumbo? I’m going to make a bold statement, my friends. PS made the Paleo brownies too. Substitute frozen veggies to save time. Serve it with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is healthy and plant-based! If you have gumbo filé, add 1 teaspoon to the soup after 1 hour. Simmer for 45 minutes over low heat. Serve over cauliflower rice if low carb (If keto, cauli rice might put you over the daily max grams net carbs with this recipe). For authentic gumbo, start with gumbo roux. Cook Time. Recipes / Gumbo Healthy Gumbo (Dont know why its called gumbo) Recipe by Ms.Liza I got this recipe from a health freak friend of mine. Love! Stir it in to your gumbo or pack a 1/2 cup measuring cup full and invert it in the center of a serving bowl of gumbo. Serve it with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is healthy and plant Stir into gumbo, along with crabmeat and shrimp. Simple Cooking with Heart brings you this Louisiana style dinner that's lightened up so it's heart healthy but still hearty enough to please any Southern or Cajun food lover. Now I'm having it right now for lunch, and maybe for dinner. 1 . Serve with a little steamed cauliflower rice. Really, though: typically we find tomatoes in okra gumbo and no tomatoes in non-okra gumbo. This diabetic gumbo boasts the rich traditional flavor of chicken gumbo without all the fat! We cut both, but kept the soul. If for you will be ordinary healthy food, then the surrounding around will also come to is gumbo healthy. Disney Removed A Recipe For "Healthy" Gumbo After Southerners Called Them Out. ), add 1/2 teaspoon to the gumbo after 1 hour of simmering. I know that I’m the girl who’s usually all about easy, breezy, speedy soup recipes. Definitely! What an amazing recipe. Add the Creole seasoning, Get a taste of New Orleans cuisine at home with this savory and delicious chicken andouille sausage gumbo! Thank you for this! Every one in Louisiana loves gumbo. Savory, spicy, warm, delicious. Quick and easy need not apply here! A deeper color yields a more flavorful, full-bodied roux. “1 cup Avocado Oil or 1 cup of butter Healthy Gumbo About; Bucket List 2013; Journey; Prayer List; Workout Log; The Pursuit of Healthiness. Keep the shrimp stock warm, adding it slowly to the roux. This gluten free gumbo is an absolutely delicious one-pot meal that you will love. READY IN: 40mins. Add the onion, green pepper and celery to the pan, put on the lid and cook for 5 mins, stirring occasionally until softened a little. You’re right, the other is just a stew. I'm the CEO of a food blog virtual assistant agency, and I run a postpartum clothing shop. The roots and bark of this same plant were the original base for root beer. 4.5 from 2 votes. Love gumbo! Wow, such special and BEAUTIFUL comfort food! spoon gumbo into 8 bowls. This veggie-packed slow cooker gumbo is healthier than the usual but oh-so-easy to throw together before a party. Bring the mixture to a simmer over medium heat and cook until the vegetables are softened a bit, about 15 minutes. Okay, so, if you're trying to eat healthier, good for you. 1 cup Bob’s Redmill Cassava Flour Made it exactly to the recipe. A big pot of Healthy Slow Cooker Gumbo with chicken, sausage, and shrimp is a nourishing, cozy and satisfying way to end the day. When we cook foods like this, we Keep a close eye on it so it doesn’t burn but slooooowly becomes a darker and darker shade. Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings. That means it’s suitable for those with gluten sensitivities, intolerances, and allergies (like Celiac disease), as well as suitable for those on a paleo diet or Whole30. Jambalaya The world would be a far better place with gumbo everywhere. 30 mins. Thanks! I added the thawed frozen okra directly in the last 12-15 minutes. This will keep the fat from coagulating and separating. All it takes is one pot. I used a bit more of the trinity veggies since we were out of frozen okra and used additional file on top as a thickener. Credit: I will definitely keep this recipe as one of my favorites. Filé powder, also known as gumbo filé, is an herbal powder made from the dried and ground leaves of the sassafras tree (Sassafras albidum), native to eastern North America. I winged it a bit to work with what I had: no bacon fat, no seafood, no okra. Gumbo, a staple of New Orleans cuisine, is a thick soup-stew that comes from the region’s Creole cuisine. Cajun Sausage and Shrimp Gumbo recipe that is made the authentic way by beginning with a roux, adding the “holy trinity”, and tossing in andouille sausage and fresh Gulf shrimp. I’d like to try chicken sometime! I’m so happy you like it! For some ungodly reason, Disney recently released a recipe for something called "Tiana's Healthy Gumbo," and people in Louisiana are having none of it. However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). It is hearty, filled with cajun flavor, and packed full of shrimp, chicken, and andouille sausage. Settle in: you’ll continue to cook this mixture over medium-low heat, stirring pretty constantly, for about 30 minutes, or until it turns a deep amber color. ), until it is as dark as chocolate, about 30-40 minutes. In the United States, you’ll usually find okra fried or in gumbo. Can’t wait to try it. In this recipe I use a dry roux. It's soooo easy and soooo good. Healing for suffering family members; Coy; Patience; Growth in Christ; Share this: Twitter; Facebook; Like this: Like Loading... Leave a Reply Cancel reply. Stir in coconut aminos, salt, hot sauce, Cajun seasoning, bay leaves, dried thyme, and diced tomatoes. Since there’s okra in this one, we’ve got the tomatoes, too. By Lauren Strapagiel. SERVES: 8. This is the best gumbo I’ve ever had! Gumbo can be made with whatever meat you have on hand, but seafood gumbo, sausage gumbo, and chicken gumbo are the most popular takes on this dish. Gumbo cooks divide into two camps on how the stew should be thickened: with okra (as here) or with filé powder (ground sassafras leaves). All it takes is one pot. My grandpa, more affectionately known as “Papa”, turned 82 this past weekend. Yep! The gumbo roux is cooked to a golden nutty brown and okra adds body to this Seafood Chicken and Sausage Gumbo. You’ll want it to look about like this, if not a smidge darker, when it’s ready: You can prep the rest of your veggies whilst working on the roux but only for a minute or so at a time before checking back on the roux! Serve with steamed cauliflower rice: stir in a little to your gumbo or invert a packed 1/2 cup of cauliflower rice on top of gumbo for presentation. If you have not used the 2nd cup of water yet, add it to the saucepan and heat with the broth. Nothing says New Orleans quite like a good gumbo. The color will first progress from white to blond. All Rights Reserved. Don't let it burn - let this process happen slowly and gradually. And yes, of course this recipe can only be *so* authentic since it doesn’t include regular ol’ white flour. Gumbo, a rich Creole stew containing okra, onions, green peppers, tomatoes, roux -- a cooked mixture of flour and fat -- and seafood as well as sausage or other type of meat, serves as a hearty meal on a cold day. Lauren Strapagiel BuzzFeed News Reporter, Canada. That’s the key to a really damn good gumbo. I highly recommend you pick up a bag of cassava flour, as it works so beautifully in other grain-free recipes, too. This healthy gumbo recipe has a lot of the familiar flavors, with healthy substitutions that dramatically reduce the amount of fat and number of calories. Not a lot of mess or cleaning afterwards. When we cook foods like this, we eat it til it's gone. To keep the mixture from scorching on the bottom, add the 2nd cup of water during this process, if necessary. There's great brown rice from Louisiana (we gave a. Canola OilReplaces butter or lard as the fat for our roux. I just found a compliant andouille at my local supermarket which I’m SUPER excited about (DArtagnan! This healthy vegetarian dinner is meat-free, gluten-free, and doesn't contain shrimp. This was great! An authentic New Orleans seafood gumbo turned healthy, gluten free, paleo, low carb, and Whole30. Ingredients : 3 tablespoons butter 2 tablespoons chopped green onion 2 tablespoons chopped celery 3 tablespoons all-purpose flour 2 1/2 cups milk 1/2 teaspoon freshly ground black Continue to stir as the color shifts from blond to brown. This site uses Akismet to reduce spam. This is certainly not a soup to disrespect. Oh, lots of simmer time. Here are 7 nutrition and health benefits of okra. My wife is not an okra fan and she loved this. The moral of this particular Disney story is if "gumbo" is healthy, it's not gumbo. Um, delish. Jan 27, 2019 - Vegan gumbo made with lentils and okra. So, I adapted this for a file based chicken and sausage gumbo by using bone in, skin off chicken thighs, then shredding them, and chicken broth instead of beef. Whisk the cassava flour into the fat and cook over medium-high heat for 10-12 minutes, stirring every 2-3 minutes. Meanwhile, bring 4 cups beef broth to a boil in a medium saucepan. Heart Healthy Shrimp Gumbo With Cajun Spice Mix. This is making me want to change that! Yes, you can even enjoy a healthy gumbo. In the meantime, bring the 4 cups of beef broth to a boil in a medium saucepan. This is what gives a real gumbo its rich flavor! Thanks for sharing. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. Meanwhile, add your celery, onion, bell pepper, and garlic to a food processor and pulse a few times until the mixture is finely chopped. 7 People talking Join In Now Join the conversation! If you have gumbo filé, stir in 1 teaspoon. I haven’t had gumbo is a long time! Stir hot broth into the roux-vegetable mixture and whisk well. Today I tried making a roux using cassava flour, but it formed a ball and I could not brown it, what did I do wrong. Heat the oil or butter in a medium-sized saucepan over medium heat. Leave a comment. We’re in Chicago and don’t have much to choose from. A good gumbo takes time and attention, especially in the beginning, but it pays off. I used a bag of frozen mirepoix. Here are some of the amazing healing ingredients in this Healthy Gumbo recipe: Onions are great for your immune system; they are a natural antihistamine. I’ve had to play with this recipe quite a bit to achieve a flavor and heat level that works for my whole family. Get the Chicken and Andouille Gumbo recipe. It's soooo easy and soooo good. Thanks for the wonderful recipe! Simmer for 2 hours over low to medium-low heat. Help. Stir well then add 1 cup water and whisk well. Usually, for a weeknight, I jam as much flavor into as simple a process as I can. Canola oil replaced saturated fat--heavy butter in the nicely darkened roux. I made this according to the recipe and with the exception of the gumbo file (couldn’t find it). Cheryl is a mom of two who lives in Memphis, TN. Many many thanks! Cook this mixture, whisking almost constantly, for about 30 minutes, or until it turns a deep amber color. This easy recipe is ready to eat in about 2 hours. This recipe uses shrimp and crab. Gumbo (Louisiana Creole: Gombo) is a soup popular in the U.S. state of Louisiana, and is the official state cuisine. When melted, whisk in the flour a little at a time and then continue to cook, stirring constantly (Don’t walk away! Kid Friendly Healthy Gumbo Recipe. Required fields are marked *. Easy to make one-pot recipe! This creamy, tasty Louisiana Vegan Gumbo is packed with veggies, vibrant Cajun spices and okra! Cajun Cooking Cooking Recipes Cajun Food Shrimp Gumbo Cajun Gumbo Creole Recipes … Make your roux: heat 1/3 cup bacon drippings in a large Dutch oven over medium-low heat. A gumbo base made of vegetables (onion, bell peppers, tomatoes, celery, okra) and homemade Cajun seasoning make this a healthy recipe that you can easily adjust based on your preferences. It’s not a quick meal or shortcut recipe; it’s the real deal! But it hurts me to even call it gumbo: let’s call it chicken and sausage stew with okra. Simmer 45 minutes over low heat. A gumbo base made of vegetables (onion, bell peppers, tomatoes, celery, okra) and homemade Cajun seasoning make this a healthy recipe that you can easily adjust based on your preferences. Know that your main allies are today and now. For ZWT this is Southern States regional. Simple Cooking with Heart brings you this Louisiana style dinner that's lightened up so it's heart healthy but still hearty enough to please any Southern or Cajun food lover. Recipe by Annacia. Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Delicious things come to those who wait sometimes. Finally, there are no weird preservatives or strange additives! This healthy and gluten free seafood gumbo tastes just like an authentic New Orleans recipe, thanks to a rich roux. Great recipe. Then, Saturday for lunch and dinner. The world would be a far better place with gumbo everywhere. That and the simmer time. Gumbo is thought to have originated in Louisiana and often includes shellfish. Gumbo Recipe | How to Make a Gumbo with a Dry RouxThis is a flavorful but easy gumbo recipe. INGREDIENTS Nutrition. Stir in the coconut aminos, salt, hot sauce, Cajun seasoning, bay leaves, thyme, and diced tomatoes; stir. Gumbo was originally made with okra. 1 hr 5 mins . GLUTEN FREE COOKING TIP -> Dark roux with regular flour usually takes up to 45 minutes, but cassava flour creates that nutty dark flavor extra fast since it’s grain free!”. In addition, there’s no added sugar, neither refined or unrefined. But good things take time. Just kidding, take it up with me, because you’re so wrong, my friend! This veggie-packed slow cooker gumbo is healthier than the usual but oh-so-easy to throw together before a party. Healthy Diet Plan Subscribe now Subscriber club Reader offers More Good Food Shopping list Home Recipes Chicken gumbo Save recipe Print Chicken gumbo By Katy Greenwood Rating: 4 out of 5. I love the idea of cauli rice too! Gumbo is not gumbo if it doesn’t have a roux. But this time of year, I’m always happy to make an exception to spend some quality time by the stove, stirring and stirring and patiently stirring a roux some more until it reaches that perfectly dark, toasty, magical hue. If you have not used both cups of water yet, heat the 2nd cup of water with the beef broth. so great to know you can do a roux with cassava!! That’s the key to a really damn good gumbo, I highly recommend you pick up a bag of cassava flour, as it works so beautifully in other grain-free recipes, too, BBQ Chicken Bowls with Sweet Potatoes and Coleslaw (Whole30), The Best Filet Mignon Recipe Ever with Garlic Herb Compound Butter (Reverse Sear), Healthy Zuppa Toscana (Whole30, Paleo, Dairy Free), Best Chicken Tikka Masala Recipe (Restaurant Style), Hibachi Chicken with Fried Rice and Vegetables, Everything Bagel Chicken with Scallion Cream Cheese Sauce (Keto), Perfect Paleo Brownies (Fudgy, Crackly Top, Gluten Free), Best Ever Tom Kha Gai Soup (Thai Coconut Chicken Soup), Egg Roll in a Bowl with Creamy Chili Sauce (Keto, Whole30, Paleo). I know you say it isn’t easy, but it’s really just time. Gumbo File is made from the powdered leaves of a sassafras tree. If desired, pass hot pepper sauce. It goes beautifully over a bit of steamed cauliflower rice or regular white rice. I love your explanation for a true, authentic gumbo with that rich, traditional roux. Healthy, Easy Recipes Your Family Will Love. The calories in gumbo may contribute to … I did use gumbo file, I think it adds a lot, and I used double the amount of cajun seasoning. Gumbo Southern :Healthy and Easy Homemade for Your Best Friend | Heviz's | ISBN: 9781522767619 | Kostenloser Versand für alle Bücher mit Versand und Verkauf duch Amazon. I’ve lost 53 pounds now making healthier choices, so I am excited to see all the healthier options here. © Copyright 2021 Meredith Corporation. Posted on September 14, 2016, at 1:52 p.m. Then, Saturday for lunch and dinner. UNITS: US. Definitely worth it if you’re craving gumbo! OMG – a Paleo-friendly roux? Yaaas! Add the onions, bell pepper and celery. It was all I changed with the recipe and it was delicious. 31-Day Healthy Meal Plan Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and Consisting of a strong flavored stock, protein, seasoning vegetables, and a thickener, it's a versatile dish for any occasion. The actual definition of roux is that it’s “a mixture of fat (especially butter) and flour used in … In honor of this Louisiana favorite, we've compiled 12 lighter gumbo recipes to … When melted, whisk in the flour a little at a time and then continue to cook, stirring constantly (Don’t walk away! We slashed more sodium by ditching the sausage and instead using meaty chicken thighs for richness. This creamy, tasty Louisiana Vegan Gumbo is packed with veggies, vibrant Cajun spices and okra! If you have gumbo filé, stir in the remaining 1 teaspoon right before serving. This looks soooo tatsty and so full of flavour! Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. Also, there are two types of gumbo: Cajun gumbo and Creole gumbo. Almond flour, tapioca starch, and arrowroot powder will not work in place of cassava flour for this recipe. I got this recipe from a health freak friend of mine. Your email address will not be published. Photo: John Autry. Frequent stirring keeps the flour from clumping and burning. There are many different ways to make gumbo. This recipe uses shrimp and crab. I’ve been eating it all week and I’m going to be so sad when it’s all gone. Made with bacon fat? But when it comes to really rivaling top-notch dishes you’ve had out at fantastic Cajun restaurants or, for example, the chicken tikka masala at that amazing curry house you stumbled upon during your trip to London? And he said to them, “This kind cannot be driven out by anything but prayer”. But I’d like to think that’s OK because, well, I don’t live in New Orleans. Packed with flavor, the southern Crock Pot favorite is such an easy way to get a family dinner on the table! Louisiana Vegan Gumbo This creamy, tasty Louisiana Vegan Gumbo is packed with veggies, vibrant Cajun spices and okra! With sausage, okra, shrimp, and crabmeat, this seafood gumbo is super hearty and paleo, Whole30, and low carb. Super delicious gumbo, and well worth the wait for the roux! And sure, a little gumbo hack here and there isn’t so bad. Stir in a cup of water and whisk to combine. How did you make the roux with the cassava flour. This is a real find for me, because I love making gumbo but have never found the roux-less whole30 gumbo recipes to be satisfactory. I believe food should be delicious and that healthy eating doesn't have to be complicated or super restrictive! and my clan still says my gumbo (this recipe) is the best. Now I'm having it right now for lunch, and maybe for dinner. Gumbo is usually a labor of love, but this quick dish comes together in just 30 minutes. I didn't have okra so I just added peas for a green veggie in place of another green veggie. Credit: 35 mins. Serve it with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is healthy Prayer List. . It’s actually very much like a version of seafood gumbo I often make (down to the bacon and beef broth, which aren’t very traditional). You may know okra mainly as an ingredient in gumbo, but this fruit boasts an impressive nutrient profile.

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