I just wanted to preface this with a HOLY WOW….And Yes I can call it a “Cajun Gumbo” because I did NOT add tomatoes. This Healthy Cajun Gumbo is fantastic! I used a Roux base that is Gluten Free, added the “Holy Trinity” of veggies, Shrimp & Smoked Chicken Andouille Sausage on top of protein and fiber filled Wild Rice blend. It is Healthy and so Delicious. I have never made Cajun Gumbo before, but I have been inspired by a couple of Great Men from Louisiana that have shared more than just their amazing spices(basinblend.com) with me, but their friendship too. Basin Blend Seasonings are THE BEST Rough Cut NO-Sodium Spices I have ever cooked with, BAR NONE. I have a new found love of “CAJUN” and GUMBO & recommend if you haven’t checked out Basin Blend Spices, now is the time…..It will change your Cooking Life for the Better….Happy Friday All and Cheers to a Healthy and Happy Weekend.
- 1/2 Cup Smart Balance Cholesterol Free Oil with Omega 3 Cooking oil made from a blend of canola, soy and olive oils for healthier sautéing, frying and baking Helps support healthy cholesterol levels already within the normal range1 Excellent source of Omega-3s ALA(990mg per serving, 60% of the 1600mg daily value) Contains polyunsaturated and monounsaturated fats to help balance the saturated fats in your diet Cholesterol Free.
- 1/2 Cup Bob's Red Mill GF Oat Flour Whole grain oats make an incredibly nutritious and beneficial oat flour. Not only are oats an excellent source of dietary fiber, they also reduce serum cholesterol levels in the body. Oats are higher in protein and healthy fats, and lower in carbohydrates than most other whole grains.
- 1 Tablespoon Bob's Red Mill GF Oat Flour
- 1 Tablespoon Land O Lakes Butter
- 12 Oz.'s Smoked Chicken Andouille Sausage
- 1 Lb. Large Cooked Shrimp
- 1.5 Cups Chopped Celery Celery is mainly water, but it is also a good source of dietary fiber.
- 1 Cup Chopped Sweet Onion Onion are high in vitamins, minerals, and antioxidants. Some benefits may include reducing the risk of heart disease.
- 1 Chopped Red/Orange Bell Pepper These are a particularly good choice for heart health as they are full of lycopene, which is not found in green peppers. They are also a source of cholesterol-lowering soluble fiber and powerful antioxidant vitamins A and C, which are good for heart health.
- 2 Cloves Chopped Garlic Garlic offers a variety of benefits, from cardiovascular protection, and lowering LDL levels along with triglycerides and lowering blood pressure.
- 4 Cups Low Sodium Chicken Broth
- 1 Tablespoon Fresh/Dried Thyme The rich blend of antioxidants, minerals, and vitamins in thyme have many small effects on the heart, but potassium and manganese are particularly important. Potassium is a vasodilator, meaning that it can reduce the stress on the cardiovascular system by relaxing blood vessels and lowering blood pressure.
- 1 Tablespoon Fresh/Dried Oregano Oregano is rich in antioxidants, which are compounds that help fight damage from harmful free radicals in the body. The buildup of free radicals has been linked heart disease.
- 1 Tablespoon Cajun Blend Basin Blend http://www.basinblend.com or any other no sodium cajun blend spice
- 1 Teaspoon Sea Salt
- 2 Bay Leaves Bay leaves, contain rutin and it helps strengthens capillary walls in the heart and the body’s extremities, while caffeic acid, which is in bay leaves, can help eliminate LDL or bad cholesterol from the cardiovascular system.
- Handful Fresh Parsely Garnish
- 1 Chopped Green Onion Garnish
- 2.5 Cups Uncooked Wild Rice While research on wild rice itself is limited, a large number of studies have examined the effects of whole grains, such as wild rice, on heart health. A higher intake of whole grains is associated with a decreased risk of heart disease. Researchers found that people who ate the most whole grains had a 16–21% lower risk of heart disease, compared to those who ate the least.
- In your Dutch oven, add your oil and flour over a medium to medium low heat and whisk your roux almost constantly with 10-15 second intervals. Do that for 5-10 minutes then add your tablespoon of butter and your tablespoon of oat flour and continue to stir.
- At this point, I grabbed my wooden spatula and started stirring as the roux was getting thicker. Make sure to scrape the bottom of the pot while stirring with your spoon so it does not stick. Lower the heat if necessary.
- Then, when your roux is dark colored, between a dark peanut butter, with a chocolatey look, about 20-30 minutes total cooking time.
- Once your Roux is done, add your "Holy Trinity", which is your celery, onion, and bell pepper and stir to coat and cook for an addition 5-7 minutes over a medium flame.
- Next, add your broth, chopped garlic, thyme, oregano, Cajun seasoning, salt, and bay leaves and stir. Cover and simmer for 45 minutes, check and stir a few times. While this is cooking, make your rice and set aside.
- Then, add your sliced sausage and shrimp and cook an additional 5-10 minutes and serve over a bed of wild grain rice and add parsley and/or green onions to garnish....Enjoy!!!
- Follow the package directions for your wild rice, brown, or white rice.