Louisiana Shrimp Gumbo

By Jessica Swartz April 7, 2023 40 mins read 109 Views

This is my favorite gumbo recipe. It's also Induction-friendly if you don't use the Carbalose(r). You can also eliminate the Carbalose(r) flour and the olive oil that make up the "roux". You can skip the roux-making if you are using Induction. It won't taste as good, it won't be gumbo. Instead, it will be seafood stew or soup. However, Induction will allow you to enjoy a delicious flavor and it will still be very tasty.

My teacher taught me how to make "roux". Her Louisiana heritage means she was raised and taught how to make gumbo. She also cooked it for one of our teachers' social events many years ago. Although she preferred to use smoked sausage over bulk pork breakfast sausage, I prefer gumbo with breakfast sausage. Sometimes, I mix up a bit of both types of sausage. The stick of butter and parsley are two things I've added to her recipe. Her recipe used chicken stock, but I prefer the seafood stock that I make by boiling the shrimp shells for 30 mins in 1 1/2 quarts water. You can also add crab meat and/or crawfish, but this would require you to modify the nutritional information below.

INGREDIENTS:

2 lb. shrimp in their shells with the heads on. (I often use half shrimp and half shelled clawfish tail meat).

2 T. Carbalose(r), flour (or CarbQuik[r]) or oat fiber for the lowest carb count

2T. Olive oil

1/2 c. 1 stick butter

1/2 c. chopped onions

1/2 c. chopped Parsley

3 cloves minced garlic

6 oz. 6 oz.

3/4 c. chopped green bell Pepper

1/2 c. chopped celery

3 Roma tomatoes, chopped coarsely (or a 14-oz. can diced tomatoes)

4 small bay leaves

1 tsp. Thyme

10-15 drops Tobasco(r).

1/4 tsp. 1/4 tsp. salt

1/4 tsp. Cayenne pepper (or more, if you prefer things hotter)

1qt. 4 c.

1 1/2 c. frozen Okra slices (added last five minutes).

1 tsp. Gumbo powder (added in the last 5 minutes).

DIRECTIONSShell the shrimp and crawfish (if desired). Put them in a large soup pan and bring to boil for 1 1/2 qts. Boil for 30 minutes. I make my seafood stock ahead of time and store extra in my freezer in 1-cup portions in plastic tubs. It saves me so much time and effort when I need gumbo fast! This way I can quickly grab one and put it in the pot to make soups, gumbos, and e stuffees. Use a slotted spoon to scoop out the shells and then discard them. Place stock in bowl. Remove any moisture from the pot.

Make sure to chop all vegetables before you begin to make the roux.

Now, you can make the roux. This gives the dish a rich, nutty flavor. If you skip this step, it will result in a fish soup that is blander and less flavorful.

Making roux is a process that involves knowing when to stop the browning action. This will prevent it from burning and giving it a bitter, unpleasant taste. You can throw it away if it starts to burn and then start over again. It has been burned in hundreds, if not hundreds, of batches. It's easy once you get the hang it!

Heat oil, add Carbalose flour (or Oat Fiber/Carbquik to lower carbs), and whisk constantly over high heat. The roux should be browned as dark as possible without turning black. If you see any blackened flour bits that look like pepper, the roux is ruined. It can quickly burn so don't get distracted and do not leave the stove while you make a roux. Once the mixture reaches a dark brown color you can immediately add the chopped vegetables to the pan to reduce the heat and stop further burning. Continue to sauté the vegetables for about 5-10 minutes, until they begin to wilt. You could also consider omitting the Carbalose flour/roux and thickening with xanthan. Although you won't get the same nutty browning effect as flour, it is possible.

If you are using Induction, you can simply melt the butter and then saute the vegetables until tender. Add all the remaining ingredients, except the seafood stock. To blend flavors, simmer covered for around an hour on the lowest heat. Stir in the okra, and let it simmer for 10 minutes until tender. Add xanthan gum to thicken the gumbo. Dust it lightly on the surface and stir constantly. Continue adding xanthan gum until the gumbo is at desired thickness. This should take about 1/4 teaspoon. Let the gumbo simmer for 5 minutes. Begin by preparing a salad.

NUTRITIONAL INFORMATION: This recipe makes enough for 6 people to eat a large bowl. It will make approximately 10 servings if you serve a small portion of the gumbo as an appetizer with another entree.

6 large bowls of soup: Each serving contains 450 calories, 30.28g fat, 7.83g carbs and 2.23g fiber. 36.45g protein. 96 mg. sodium

10 small cups: Each cup contains 272 calories and 18.17g fat. 58 mg. sodium, 3.36 NET CARBS

By: Peggy
Title: Louisiana Shrimp Gumbo
Sourced From: buttoni.wordpress.com/2023/04/07/louisiana-shrimp-gumbo-2/
Published Date: Fri, 07 Apr 2023 18:45:01 +0000

Frequently Asked Questions

How long does it take to start losing weight on lazy keto?

It can be difficult and confusing to figure how long it will take for you to lose weight following the lazy keto program. There are many factors that influence how effective this diet is, so it will not be the same for everyone. It depends on individual lifestyle, goals, and adherence to this type of diet.

Research suggests that you may see a steady decrease in your body weight after two weeks. There are many factors that can affect your ability to lose weight.

You don't have to exercise every day. Most people who follow this program will see some weight loss within the first month. You can see visible results as soon as seven days after you start exercising and eating healthy.

Consistency is key when trying any lifestyle change, like maintaining a healthy diet or starting an exercise regimen; it will help you reach your goals faster if done consistently and correctly according to relevant nutritional requirements for your body type and metabolism rate. It takes dedication, knowledge, hard work and perseverance to see results with programs such as lazy keto.

What is a suggested lazy keto diet for beginners?

It can be daunting to begin your keto journey. All the information, books, and advice available on nutrition can make it easy to get overwhelmed. Here's where the "lazy-keto diet" comes in.

A lazy keto diet does not require you to track every macronutrient. Instead, it focuses on reducing your net carbohydrate intake to between 25-50 grams per day to reach and maintain ketosis. This approach is far less strict than traditional keto diets because you don't have to keep such close tabs on caloric intake or macronutrient ratio.

In simple terms, a lazy ketogenic eating plan allows you to skip tracking macros. Instead, it encourages you to eat whole foods low in carbs that you enjoy most.

This is the perfect way to transition to low-carb living, without having your meals sacrificed or depriving yourself of important nutrients. Lazy Keto is ideal for people starting to lose weight, who do not have the time or knowledge necessary to follow a keto diet.

Can I eat a vegetarian keto diet without being a vegetarian?

Understanding the basics of vegetarian ketosis is crucial to determine whether you are allowed to eat it. It's not difficult to follow a vegetarian keto lifestyle. This means you will have to eliminate animal products from your diet, and instead eat plant-based foods that are low in carbohydrates and high in fats.

You must monitor your macronutrients when eating vegan keto. This means that you should be watching the amounts of carbohydrates and proteins in each meal. While protein should be decreased, fat should be increased. Your body should consume fewer carbohydrates to reach a optimal metabolic state known nutritional ketosis. This will allow your body to burn more fat than glucose for energy.

Along with monitoring carbohydrate intake and counting macros, you need to also focus on whole foods rich in nutrients such as nuts, seeds and avocados. Vitamin B12, which is essential for vegan ketogenic eating, should be supplemented as many people do not have sufficient of it due to poor diets.

Learning about plant-based options such as tofu and tempeh, along with some strategic supplementation with macro counting, will help you reach your nutrient goals for a successful vegetarian keto diet.

What is a Ketogenic Meal?

The ketogenic diet makes it easy to eat. Just think of it as regular healthy eating, but with an extra special twist. The twist is to ditch processed carbs and replace them with high-quality fats and proteins.

This diet has many health benefits including increased energy, cognitive performance, better sleep and digestion. You'll also be able enjoy delicious, high-quality meals made with great-tasting ingredients.

What does a delicious ketogenic meal look? It could look like grilled salmon over fresh kale, sprinkled with parmesan and paired in olive oil with roasted vegetables. It might be an omelet stuffed with bacon bits and bell peppers.

You don't have to go the easy way when you are trying to make your next keto dish. Quality ingredients will make any meal a success. Go ahead, get in the kitchen! Explore new flavours and try healthy recipes to improve your quality of life.

Is keto the right choice for you?

It is essential to do your research and ask the hard questions so you can determine what is right for you. That is why the age-old keto diet has been around for so long and remains popular today - it is believed to offer health benefits far beyond just weight loss.

Ask yourself these questions: What are your health goals? What are my health goals? Do I want to lose weight or improve my mental clarity? Keto can be a good place to start, even though there is no universal method.

Keto is about reducing the amount of carbohydrates you consume. It works best when you have 20 grams of carbs per day. This forces our bodies into a biochemical process known as nutritional Ketosis. Our bodies use fat as an energy source, instead of sugar and glucose. You may find it difficult to stick with this strict carb limit initially, but over time you will adjust and master it.

You should be able to see positive metabolic effects by following the ketogenic diet as long as your nutritional quality is strong and you continue to eat healthy fats such as Omega 3 fatty acid and other beneficial mono/polyunsaturated oils found in avocados and salmon.

You can make keto a sustainable diet if you have the right nutrition intake. Properly done, keto could be very beneficial. It is worth taking the time to read up on it from trusted sources before making major steps forwards (or backwards).

Can I eat a dairy-free keto diet?

Absolutely! Although dairy products are an important part of the keto diet, there are many dairy-free options that you can enjoy. You must reduce your carb intake and consume more healthy fats. This is the cornerstone of any keto diet plan. There are many options for plant-based substitutes to help you stay within your established guidelines.

First, choose the right fats and proteins for your needs. Coconut oil, avocado oil, tahini, and nut butter are all superb swaps for traditional dairy sources like butter. Alternative sources of protein include tofu, tempeh and other meat substitutes. Nuts and seeds provide excellent crunchy textures.

Regarding sweets, creamy coconut milk or plant-based yogurts make amazing substitutions for heavy cream or sour cream -- add sugar or honey for sweeter recipes. Vegan cheese made of cashews or macadamia nuts can be replaced by dairy cheese for cheese-lovers.

When making your dishes standout, don't forget about other seasoning options! You can add flavor to your food with herbs, spices, vinegar, or citrus juices. You can maintain a dairy-free keto diet if you keep in mind the principles and recognize tasty ways to overcome food restrictions.

Is the keto first week the hardest?

It can be overwhelming to prepare for your first week on the keto diet. It involves significant lifestyle changes and forces most people to step out of their comfort zone. The idea that you're saying goodbye to your favourite high-carb foods can be intimidating.

But don't fear! This will be one of the most rewarding weeks in your life if you have the right information. With perseverance and dedication, you can not only survive, but thrive on ketogenic eating.

Start slow. It takes time to transition onto a new diet plan. You may feel groggy as you adjust to this lower-carb lifestyle - but don't give up! Healthy fats and low-sugar veggies will replenish your energy while helping you keep your portion sizes under control.

It's also important to recognize that it won't be difficult forever; once your body adjusts, cravings for high-sugar carbs should ease, hunger will subside naturally, and your metabolism will stay energized throughout the day.

It's possible to make the seemingly impossible task seem manageable by focusing on mental fortitude and taking concrete steps before you jump into ketosis.

Statistics

Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)

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How To

How to Know if the ketogenic Diet is Working for You

Begin by understanding the power of your diet and exploring its potential benefits. The right diet can help you feel better, both mentally and physically, and keep your body in a healthy, balanced state.

One possible solution is the ketogenic diet. But how can you tell if it's working or not? It's important that you can accurately assess the impact of this eating style on your health and lifestyle.

One way to do that is by tracking your responses after following this diet plan. Take a look at how much energy and time you have each day. Does it feel like you are eating more? Has your digestion improved? Is your overall sleep quality better? Do some activities cause more discomfort than others?

These are all important points to remember. You should consider what outstanding issues you need to address and keep track of those points. See if improvements can be made over time, according to your needs. You should also monitor your metabolic levels, such as blood sugar and cholesterol. This will help you to determine whether the ketogenic plan is helping or hindering your progress towards your desired goals.

Also, take a look at your body composition to see if there have been any changes in muscle gain or fat loss. If the progress seems slow but continues to improve over time, it is likely that the ketogenic Diet is beneficial.