spicy gumbo-laya

This meal is gluten-free.

the goods:

2 tablespoons grapeseed oil (olive oil or coconut oil can also be used)

1 large onion, diced

2 cloves garlic, minced (organic preferred)

6 ounces gluten-free Andouille sausage*, sliced

1 cup uncooked long-grain brown rice, rinsed

2 cups gluten-free chicken broth**

1 (14.5 oz) can chopped tomatoes, no salt added

1 small organic tomato, chopped

¼ cup tomato sauce (organic preferred)

1 pound raw shrimp, peeled and de-veined (frozen is a good option, too)

¼ teaspoon cayenne pepper, to taste

½ teaspoon dried oregano

¼ teaspoon fresh ground pepper

½ cup fresh parsley, chopped

1 cup chopped okra (fresh or frozen)

1 lime (to cook with okra)

*this recipe used Applegate Organics sausage, made from pork raised humanely on 

sustainable farms and has no antibiotics, added nitrates or nitrites and no fillers.

**this recipe used Pacific organic free-range chicken gluten-free broth

the process:

1. Heat grapeseed oil in a large saucepan. Add onions, garlic and sausage

and sauté for 5 minutes

2. Add uncooked rice and cook for 2 minutes

3. Add chicken broth, tomatoes (canned and fresh) and tomato sauce and cook over medium heat until mixture begins to boil

4. Reduce to a simmer; cover and cook for 20 to 25 minutes

5. In separate pan, sauté chopped okra with lime, cut in eighths, to prevent okra "slime"

6. Add shrimp, fresh parsley and spices to large pot of ingredients

7. Cook for 5 more minutes. Stir in cooked okra. Taste and adjust seasonings

8. Sprinkle with parsley before serving


the result:
Four to six servings of gumbo-laya!


the benefits:
Okra is low in calories and is a good source of many nutrients including vitamins B6 and C, fiber, calcium and folic acid. Okra also facilitates the propagation of good bacteria (probiotics). 


Parsley is an excellent source of vitamins A and C and folic acid, which can help in preventing both colon and cervical cancers. Parsley also helps with anemia, digesting and hormone balancing.


Tomatoes contain lycopene, which helps prevent cancer and heart disease. Lycopene, when served with olive oil (as in this recipe), has been shown to fight breast, pancreatic and intestinal cancers. Tomatoes have been shown to help reduce the risk of prostate cancer. They are also an excellent source of vitamins A and C, can help to reduce LDL cholesterol levels and contain bone-strengthening vitamin K. Tomatoes are a wonderful source of antioxidants, which help boost immune function. Cooked tomatoes (as used in this recipe) allow even more desirable antioxidants in tomatoes to be made available to the body.


Long-grain brown rice can help reduce the risk of colon cancer and is packed full of fiber. Brown rice also contains manganese, which helps produce energy from proteins and carbohydrates contributing to a healthy nervous system.

Garlic has a wonderful ingredient called allicin, which is known to have wonderful anti-bacterial, anti-viral, anti-fungal and antioxidant properties. It can also help regulate blood sugar levels and can help in many types of cancer.

Shrimp is a great source of low-calorie, low-fat protein. Shrimp contain nutrients that help prevent heart arrhythmia as well as help prevent and control high blood pressure. They are a good source of omega-3 fatty acids and can help in the prevention of leukemia, multiple myeloma and non-Hodgkin's lymphoma.

the brands (used in this recipe):

Applegate Farms Organics

Lundberg Long Grain Rice

Christopher Ranch Organic Garlic

Pacific Natural Foods Free Range Chicken Broth, Gluten-Free  

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