Hi. I'm Becky, and I love to eat. 

Clean Cajun Gumbo

Clean Cajun Gumbo

Gumbo! Gumbo is a savory, thick base, filled with poultry and seafood. It's an amazing Southern dish, served over rice classically. I came up with a clean version of Gumbo based on some traditional fair I tasted in New Orleans last year. While gumbo is typically thickened with okra or gumbo file, I went another route. Okra is a polarizing food with its slimy texture, and gumbo file needs to be ordered online as I couldn't find it high or low. So I improvised with my Cajun spices, and used the food processor to break down the veggies to create a tickened base and out came a pretty convincing, completely clean and healthy, coach approved GUMBO. It's a bit process oriented, but each step is really straight forward, I've created a list of each step below for easy execution.

Clean Cajun Gumbo

  • 5 celery stalks
  • 5 carrots
  • 1 white onion
  • 2 red peppers
  • 2 cups whole canned tomatoes, including liquid 
  • 3 garlic cloves
  • 1/2 tsp chili powder
  • 2 tsp dried thyme
  • 2 bay leaves
  • 1 tsp dry mustard 
  • 1 tsp sage
  • 1/2 tsp chili flakes
  • 1/4 cup fresh parsley, roughly chopped
  • 2 tbsp honey
  • 2 tbsp coconut oil
  • 1 tbsp coconut flour
  • 2 tsp chicken bouillon base, or 3 chicken bouillon cubes
  • 1 cup green onions, chopped
  • 5 organic turkey sausages, cut into 1" pieces 
  • 3 cups shrimp
  • 2 chicken breasts, cubed
  1. Roughly chop celery, carrots, onion, red peppers, and garlic. Place them into the food processor, and process on high until as smooth as possible. You may have to do this in rounds to fit it all in. 
  2. Place into a large sauce pan over medium heat. Pour tomatoes with juice into food processor and blend on high until smooth; add to the pan. 
  3. Stir in all dry spices, chicken bouillon, honey and coconut oil. Cover for 45 minutes and allow to simmer and cook down.
  4. While sauce is cooking down, thaw shrimp in cool water, cube chicken breasts, and cut sausage into 1" lengths.  
  5. After 45 minutes, return puree to food processor, and blend on high for 2 minutes until the sauce is as smooth as possible.
  6. Return sauce to pan on medium heat.
  7. Add in coconut flour and stir until fully combined.
  8. Add in green onions and chopped parsley.
  9. Place meat into gumbo sauce and stir until fully combined. 
  10. Cover and lower heat to a simmer, allow to cook for about 30 minutes until the meat is fully cooked through but still tender and juicy!

Serve this traditional Southern treat over rice, and enjoy.

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