Seafood Gumbo

Heart Healthy Seafood Gumbo
–By Kirsten Singler–

This is my grandmother’s recipe for seafood gumbo, a meal I associate with summer and the height of fresh garden produce. I love making a large batch of gumbo, letting it cool, and then freezing single-serving portions so that I have a quick and easy dinner when I’m on the go.

Ingredients:

  • 1 clove of garlic, chopped finely
  • 1 medium onion, chopped fine
  • 3 celery stalks, chopped
  • 1 tablespoon coconut oil (optional bacon fat, or butter)
  • 5-6 tomatoes
  • 4 bay leaves
  • 2 teaspoons Creole seasoning
  • 2 cups chopped okra
  • 2 cups corn
  • 1 green bell pepper, chopped
  • 1 cup scallops
  • 1 cup shrimp
  • 1 cup white fish
  • (optional: 1-2 links of turkey sausage chopped into ¼ inch rounds)
  • 2 quarts water

 

Directions:

In a large soup pot sauté the trinity: garlic, chopped onion, chopped celery stalks with coconut oil.

Once the trinity has browned, then add the turkey sausage (if you choose this option).

Let the sausage brown, and then add the chopped tomatoes with bay leaves and let stew for 20 minutes.

Finally, you may add the rest of the ingredients; okra, seasoning, corn, peppers, and seafood. Allow the gumbo to simmer on low for 20 more minutes. Remember to remove the bay leaves before serving. Also, you may choose to add veggies bullion, or beef bullion.

Serve with a salad and enjoy!!

Makes 4 servings.

Calories: 280   Protein: 5g   Carbohydrates: 24g   Fat: 8g   Fiber: 5g

 

Kirsten Singler is a nutrition and wellness coach at Revolution Health Medical Center. She began her career in nutritional counseling in 2009 as a graduate of the Southwest Institute of Healing Arts. She is a 2015 graduate of Southwest College of Naturopathic Medicine.
Kirsten is currently accepting new medical nutrition patients.