Paleo Gumbo
Gumbo is a cajun staple, and once the temperatures drop below 70 in Louisianna, you can almost always bet, someone is making a roux. I grew up on this stuff, and it is one of my all-time favorite foods, however, once I started learning about how inflammatory processed flour and conventional oils were - i.e., gluten and canola/vegetable oils, I decided to try and recreate this favorite of mine with healthier ingredients.
It took several trials to get it and I liked it even more than the gumbos made with traditional flour. What I love, even more, is that when you use cassava flour as your base, switch up the oils, and use real grass-fed bone broth - this dish becomes a gut-healing dish.
So why even bother changing some of the ingredients -
Tradition Flour - There's a lot of controversy on this topic. Some say that avoiding gluten should only apply to those with celiac disease. However, when we look at wheat, most grown in this country is genetically modified and heavily sprayed with glyphosate. Glyphosate is a potential carcinogen and, in several studies, has been linked to cancer and gut dysfunction. Outside of that, there are antinutrients in grains, like phytates and lectins, that, if not properly prepared - can lead to leaky gut and autoimmune dysfunction for some. Everyone needs to experiment to see what is right for them. However, it's worth trying an option that doesn't present these potential issues. This is the brand I tend to use most
Conventional Oils - Almost all traditional gumbo recipes call for canola or vegetable oil as their base. These oils are highly unstable because of the extraction process they go through. What that means for us is that they have the potential to cause oxidative stress on our cells - the exact opposite of what we want to protect our bodies from disease and aging. Surprisingly, saturated fats, like bacon or duck fat, are more stable in the body and will not cause oxidative stress. Avocado oil, while not saturated, has a much higher smoke point and is still a cleaner choice when cooking as opposed to vegetable and canola oils.
Bone broth - All too often, I see canned or cheaper boxed broths being used in recipes - not judging, I used to use those, also. But when I started to understand how beneficial and healing broth is for our guts, it became a no-brainer. If made correctly, this stuff should giggle when it gets cold. What that tells you is that it is filled with amino acids. These amino acids help the body make and utilize collagen - hello smoother skin. They also help heal and seal a leaky gut, support proper kidney function, wound healing, and is extremely beneficial to hormone health. Why not work real, grass-fed broth into any dish you make. I like these two options best if I'm not making my own ...
I may have several friends and family members rolling their eyes when they read this - cajun classics aren't meant to be messed with - I almost always agree. However, give this one at least a shot. I adapted this recipe from Mr. B's gumbo ya ya - one of my favorite places to grab gumbo in New Orleans. It took SEVERAL tries to get it right, but I've been serving this one up for about four years now, and no one ever knows the difference, unless I tell them :)
Paleo Chicken and Andouille Sausage Gumbo
Ingredients
Instructions
- Heat oven to 425*
- First, roast the chicken - coat your whole chicken with ghee then season with salt and pepper
- Place in a roasting pan or cast iron skillet, then into the preheated oven - bake for 1 hour and 15 mins.
- Remove and let cool
- In the meantime, prep and chop bell peppers, onion, celery, and garlic
- Heat a large Dutch oven on high heat, then add 1 cup avocado oil (or 3/4 cup avocado oil and 1/4 cup bacon or duck fat)
- Once hot, slowly add the cassava flour - reduce heat to medium
- Stir constantly with a wooden spoon in a figure 8 formation - you do not want to burn the flour
- Continue to cook the roux, stiring constantly until the color is the color of a copper penny - about 35 mins (it will go quick towards the end, so keep stiring and watching)
- Once done, add the chopped bell peppers, onions, celery, and garlic; reduce heat to low and cover until the vegetables are wilted, about 8 mins
- Add broth, constantly stirring to prevent lumps.
- Add andouille, creole seasoning, pepper, red pepper, thyme, and bay leaf and bring to a boil
- Once boiling, reduce to a simmer and cover - let cook for at least 2 hours on very low
- Add deboned chicken and the pan juices, then simmer 20 more mins
- Additional Notes
- Serve alone or over sprouted rice ..... TIPS ...... I like to let mine cook for even longer - sometimes 4 hours - on very low ...... I also like to let it sit in the fridge, after it has cooked and cooled, then I skim the fat solids off the top - This allows the flavors to develop but also removes the extra fat for serving later ... If you're short on time, grab a whloe roasted chicken from the store (preferably a free range one) and debone it instead of raosting your own .... ...... As with most slow cooked meals, this is better the second and thrid day ...
Nutrition Facts
Calories
626.4Fat
50.31 gSat. Fat
9.86 gCarbs
18.04 gFiber
1.53 gNet carbs
16.51 gSugar
3.83 gProtein
25.93 gSodium
1393 mgCholesterol
101.68 mg
Hello! I’m Germaine Benoit! Founder & Owner of Nourished + Empowered!
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