My attempts on keeping my family healthy are starting at the main source of energy (food). I rarely buy premade anything. I have been cooking and experimenting with foods for over 12 years. And during those 12 years the last 3 years I have made myself very aware about preservatives and the industrealization of food and what the effects they have on our bodies. Let's face it, our "food" and food processing techniques are detestable, I can't believe the things that happen to our food is legal. But that's a joke all in its self! Well...this will turn in to another dicuession if I proceed.
Back to the topic lean gumbo. Well in gumbo you can add any meat you want poultry, pork, beef, fish. I never measure ingredients and you don't have to because there is no exact science it depends on what you want the flavor to be. Cooking is not a process that you just add water and vola! It is a project that you put thought and work in to and that also reflects in the flavor as well!! Proof: I have made meals that people have said I don't like that, and because I am sneaky I feed it to them and they say "OMG this is delicious what is this??"
So this gumbo is one of my faves, because it is extremely versatile and depending on what you put in it is very healthy. Start off with tomato sauce fill the pot 1/2-3/4 full. Add your mirepoix to the sauce which is a fancy term for onion, celery and carrots 50/25/25 ratio depending on the batch size you are making. Simmer for 2-4 hrs. In a seperate pan if using raw meat cook and drain fat. Remember if using seafood add ten minuets before serving. Then you want to start your seasoning. You can always add more but you can not remove! Take that warning seariously. Be sparing with spices until you have a good idea of their flavor and/or power. These are the spices I use cayenne (very spicy) Mexican chili powder, cumin, salt, peper, paprika, file (flavor/thickener) bay leaves, Cajun seasoning Tabasco sauce adds a good flavor to this dish! I am cooking for two small children as well so I will just add some to my bowl. In my picture diagram you will notice that the Mexican chili powder is missing. I ran out and improvised with emerils bayou blast. It's not the same flavor but it worked! I also love lagumes... all of them! So I will tend to throw some in for added protine and no fat! Because I have 3 meats in this batch I am going to pass on the beans. Also, it's your meal be creative add other veggies like spinach, diced tomatoes and/or zucchini. Don't forget okra pairs great with this dish as well! If you want it to be more filling add cooked rice to each serving. Do not put the rice in the gumbo because the rice will absorbe the liquid and then the gumbo gets to dry and the rice gets mushy.
Enjoy a healthy home cooked meal with a whole lot of protine!
Have a Fit&Healthy day!
