1. CLEAN SEAFOOD & OKRA GUMBO
My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!
CLEAN SEAFOOD & OKRA GUMBO (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)
Serves: 8
The Roux:      - ¾ cup grape seed oil - ¾ cup whole wheat flour
The Gumbo Base:   - 2 cups chopped onion - ¾ cup chopped green pepper - 1/3 cup thinly sliced green onion tops - 2 Tbs. finely minced fresh parsley - 1 Tbs. finely minced garlic - 1.5 cups coarsely chopped tomatoes  - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods) - 2 lb. whole fresh shrimp, peeled & deveined - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen) - 1 pint raw oysters, with juice
The Liquid & The Seasonings: - 2.5 qt. cold water (or turkey stock) - 3 whole bay leaves, crushed - 1.5 tsp. dried thyme - 5 tsp. sea salt - 1.25 tsp. freshly ground black pepper - ¼ tsp. cayenne - 4 tsp. fresh lemon juice - 10 whole allspice - ½ tsp. mace - 8 whole clovesInstructions: Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.
Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls. CLEAN SEAFOOD & OKRA GUMBO
My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!
CLEAN SEAFOOD & OKRA GUMBO (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)
Serves: 8
The Roux:      - ¾ cup grape seed oil - ¾ cup whole wheat flour
The Gumbo Base:   - 2 cups chopped onion - ¾ cup chopped green pepper - 1/3 cup thinly sliced green onion tops - 2 Tbs. finely minced fresh parsley - 1 Tbs. finely minced garlic - 1.5 cups coarsely chopped tomatoes  - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods) - 2 lb. whole fresh shrimp, peeled & deveined - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen) - 1 pint raw oysters, with juice
The Liquid & The Seasonings: - 2.5 qt. cold water (or turkey stock) - 3 whole bay leaves, crushed - 1.5 tsp. dried thyme - 5 tsp. sea salt - 1.25 tsp. freshly ground black pepper - ¼ tsp. cayenne - 4 tsp. fresh lemon juice - 10 whole allspice - ½ tsp. mace - 8 whole clovesInstructions: Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.
Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls.
    CLEAN SEAFOOD & OKRA GUMBO
My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!
CLEAN SEAFOOD & OKRA GUMBO (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)
Serves: 8
The Roux:      - ¾ cup grape seed oil - ¾ cup whole wheat flour
The Gumbo Base:   - 2 cups chopped onion - ¾ cup chopped green pepper - 1/3 cup thinly sliced green onion tops - 2 Tbs. finely minced fresh parsley - 1 Tbs. finely minced garlic - 1.5 cups coarsely chopped tomatoes  - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods) - 2 lb. whole fresh shrimp, peeled & deveined - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen) - 1 pint raw oysters, with juice
The Liquid & The Seasonings: - 2.5 qt. cold water (or turkey stock) - 3 whole bay leaves, crushed - 1.5 tsp. dried thyme - 5 tsp. sea salt - 1.25 tsp. freshly ground black pepper - ¼ tsp. cayenne - 4 tsp. fresh lemon juice - 10 whole allspice - ½ tsp. mace - 8 whole clovesInstructions: Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.
Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls. CLEAN SEAFOOD & OKRA GUMBO
My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!
CLEAN SEAFOOD & OKRA GUMBO (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)
Serves: 8
The Roux:      - ¾ cup grape seed oil - ¾ cup whole wheat flour
The Gumbo Base:   - 2 cups chopped onion - ¾ cup chopped green pepper - 1/3 cup thinly sliced green onion tops - 2 Tbs. finely minced fresh parsley - 1 Tbs. finely minced garlic - 1.5 cups coarsely chopped tomatoes  - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods) - 2 lb. whole fresh shrimp, peeled & deveined - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen) - 1 pint raw oysters, with juice
The Liquid & The Seasonings: - 2.5 qt. cold water (or turkey stock) - 3 whole bay leaves, crushed - 1.5 tsp. dried thyme - 5 tsp. sea salt - 1.25 tsp. freshly ground black pepper - ¼ tsp. cayenne - 4 tsp. fresh lemon juice - 10 whole allspice - ½ tsp. mace - 8 whole clovesInstructions: Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.
Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls.
    CLEAN SEAFOOD & OKRA GUMBO
My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!
CLEAN SEAFOOD & OKRA GUMBO (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)
Serves: 8
The Roux:      - ¾ cup grape seed oil - ¾ cup whole wheat flour
The Gumbo Base:   - 2 cups chopped onion - ¾ cup chopped green pepper - 1/3 cup thinly sliced green onion tops - 2 Tbs. finely minced fresh parsley - 1 Tbs. finely minced garlic - 1.5 cups coarsely chopped tomatoes  - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods) - 2 lb. whole fresh shrimp, peeled & deveined - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen) - 1 pint raw oysters, with juice
The Liquid & The Seasonings: - 2.5 qt. cold water (or turkey stock) - 3 whole bay leaves, crushed - 1.5 tsp. dried thyme - 5 tsp. sea salt - 1.25 tsp. freshly ground black pepper - ¼ tsp. cayenne - 4 tsp. fresh lemon juice - 10 whole allspice - ½ tsp. mace - 8 whole clovesInstructions: Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.
Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls. CLEAN SEAFOOD & OKRA GUMBO
My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!
CLEAN SEAFOOD & OKRA GUMBO (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)
Serves: 8
The Roux:      - ¾ cup grape seed oil - ¾ cup whole wheat flour
The Gumbo Base:   - 2 cups chopped onion - ¾ cup chopped green pepper - 1/3 cup thinly sliced green onion tops - 2 Tbs. finely minced fresh parsley - 1 Tbs. finely minced garlic - 1.5 cups coarsely chopped tomatoes  - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods) - 2 lb. whole fresh shrimp, peeled & deveined - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen) - 1 pint raw oysters, with juice
The Liquid & The Seasonings: - 2.5 qt. cold water (or turkey stock) - 3 whole bay leaves, crushed - 1.5 tsp. dried thyme - 5 tsp. sea salt - 1.25 tsp. freshly ground black pepper - ¼ tsp. cayenne - 4 tsp. fresh lemon juice - 10 whole allspice - ½ tsp. mace - 8 whole clovesInstructions: Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.
Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls.
    CLEAN SEAFOOD & OKRA GUMBO
My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!
CLEAN SEAFOOD & OKRA GUMBO (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)
Serves: 8
The Roux:      - ¾ cup grape seed oil - ¾ cup whole wheat flour
The Gumbo Base:   - 2 cups chopped onion - ¾ cup chopped green pepper - 1/3 cup thinly sliced green onion tops - 2 Tbs. finely minced fresh parsley - 1 Tbs. finely minced garlic - 1.5 cups coarsely chopped tomatoes  - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods) - 2 lb. whole fresh shrimp, peeled & deveined - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen) - 1 pint raw oysters, with juice
The Liquid & The Seasonings: - 2.5 qt. cold water (or turkey stock) - 3 whole bay leaves, crushed - 1.5 tsp. dried thyme - 5 tsp. sea salt - 1.25 tsp. freshly ground black pepper - ¼ tsp. cayenne - 4 tsp. fresh lemon juice - 10 whole allspice - ½ tsp. mace - 8 whole clovesInstructions: Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.
Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls. CLEAN SEAFOOD & OKRA GUMBO
My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!
CLEAN SEAFOOD & OKRA GUMBO (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)
Serves: 8
The Roux:      - ¾ cup grape seed oil - ¾ cup whole wheat flour
The Gumbo Base:   - 2 cups chopped onion - ¾ cup chopped green pepper - 1/3 cup thinly sliced green onion tops - 2 Tbs. finely minced fresh parsley - 1 Tbs. finely minced garlic - 1.5 cups coarsely chopped tomatoes  - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods) - 2 lb. whole fresh shrimp, peeled & deveined - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen) - 1 pint raw oysters, with juice
The Liquid & The Seasonings: - 2.5 qt. cold water (or turkey stock) - 3 whole bay leaves, crushed - 1.5 tsp. dried thyme - 5 tsp. sea salt - 1.25 tsp. freshly ground black pepper - ¼ tsp. cayenne - 4 tsp. fresh lemon juice - 10 whole allspice - ½ tsp. mace - 8 whole clovesInstructions: Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.
Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls.
    CLEAN SEAFOOD & OKRA GUMBO
My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!
CLEAN SEAFOOD & OKRA GUMBO (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)
Serves: 8
The Roux:      - ¾ cup grape seed oil - ¾ cup whole wheat flour
The Gumbo Base:   - 2 cups chopped onion - ¾ cup chopped green pepper - 1/3 cup thinly sliced green onion tops - 2 Tbs. finely minced fresh parsley - 1 Tbs. finely minced garlic - 1.5 cups coarsely chopped tomatoes  - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods) - 2 lb. whole fresh shrimp, peeled & deveined - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen) - 1 pint raw oysters, with juice
The Liquid & The Seasonings: - 2.5 qt. cold water (or turkey stock) - 3 whole bay leaves, crushed - 1.5 tsp. dried thyme - 5 tsp. sea salt - 1.25 tsp. freshly ground black pepper - ¼ tsp. cayenne - 4 tsp. fresh lemon juice - 10 whole allspice - ½ tsp. mace - 8 whole clovesInstructions: Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.
Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls. CLEAN SEAFOOD & OKRA GUMBO
My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!
CLEAN SEAFOOD & OKRA GUMBO (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)
Serves: 8
The Roux:      - ¾ cup grape seed oil - ¾ cup whole wheat flour
The Gumbo Base:   - 2 cups chopped onion - ¾ cup chopped green pepper - 1/3 cup thinly sliced green onion tops - 2 Tbs. finely minced fresh parsley - 1 Tbs. finely minced garlic - 1.5 cups coarsely chopped tomatoes  - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods) - 2 lb. whole fresh shrimp, peeled & deveined - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen) - 1 pint raw oysters, with juice
The Liquid & The Seasonings: - 2.5 qt. cold water (or turkey stock) - 3 whole bay leaves, crushed - 1.5 tsp. dried thyme - 5 tsp. sea salt - 1.25 tsp. freshly ground black pepper - ¼ tsp. cayenne - 4 tsp. fresh lemon juice - 10 whole allspice - ½ tsp. mace - 8 whole clovesInstructions: Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.
Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls.
    CLEAN SEAFOOD & OKRA GUMBO
My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!
CLEAN SEAFOOD & OKRA GUMBO (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)
Serves: 8
The Roux:      - ¾ cup grape seed oil - ¾ cup whole wheat flour
The Gumbo Base:   - 2 cups chopped onion - ¾ cup chopped green pepper - 1/3 cup thinly sliced green onion tops - 2 Tbs. finely minced fresh parsley - 1 Tbs. finely minced garlic - 1.5 cups coarsely chopped tomatoes  - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods) - 2 lb. whole fresh shrimp, peeled & deveined - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen) - 1 pint raw oysters, with juice
The Liquid & The Seasonings: - 2.5 qt. cold water (or turkey stock) - 3 whole bay leaves, crushed - 1.5 tsp. dried thyme - 5 tsp. sea salt - 1.25 tsp. freshly ground black pepper - ¼ tsp. cayenne - 4 tsp. fresh lemon juice - 10 whole allspice - ½ tsp. mace - 8 whole clovesInstructions: Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.
Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls.

    CLEAN SEAFOOD & OKRA GUMBO

    My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!

    CLEAN SEAFOOD & OKRA GUMBO
    (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)

    Serves: 8

    The Roux:    
    - ¾ cup grape seed oil
    - ¾ cup whole wheat flour

    The Gumbo Base: 
    - 2 cups chopped onion
    - ¾ cup chopped green pepper
    - 1/3 cup thinly sliced green onion tops
    - 2 Tbs. finely minced fresh parsley
    - 1 Tbs. finely minced garlic
    - 1.5 cups coarsely chopped tomatoes
    - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods)
    - 2 lb. whole fresh shrimp, peeled & deveined
    - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws
    - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen)
    - 1 pint raw oysters, with juice

    The Liquid & The Seasonings:
    - 2.5 qt. cold water (or turkey stock)
    - 3 whole bay leaves, crushed
    - 1.5 tsp. dried thyme
    - 5 tsp. sea salt
    - 1.25 tsp. freshly ground black pepper
    - ¼ tsp. cayenne
    - 4 tsp. fresh lemon juice
    - 10 whole allspice
    - ½ tsp. mace
    - 8 whole cloves

    Instructions:
    Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.

    Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls.