Love our trips to New Orleans, and fresh made Gumbo!

What can you do on a low carb diet?  Make it!

Insanely low carb, incredibly rich & flavorful soup.

Like all recipes on “Keto”, Atkins, or other carb counting

diets; this recipe is mostly fat, and protein based, with a

sprinkling off vegetables, and spices.  Makes 6 servings,

1 & 1/2 cup each.  Only 5 digestible carbs per serving.

Low carb. Gumbo

• 1 c  shredded chicken Rosemarry Garlic Chicken Video
• 8 cups bone broth Ø fat  Bone Broth or Stock
• golden nectar Ø fat “drippings from chicken”
• 1/4 teaspoon red pepper flakes
• 1/2 teaspoon white pepper
• 1/2 teaspoon black pepper
• 1/2 teaspoon sea salt
• 1 cup fresh sausage  cooked sausage for pizza
• 1 lb. fresh or frozen okra
• 3 & 1/2 cups cauliflower “riced”
• 1/3 small onion diced
• 1/3 cup red pepper diced
• 2 stalks celery diced
• 8 medium cooked shrimp
• 1/2 cup cooked crab meat

 Saute, onion, red pepper and celery in a bit of

fat.  I like to use chicken fat separated from the

broth/nectar.  When browned, add broth & nectar.

Add frozen /fresh okra and cauliflower simmer 15-20

minutes.  When okra is cooked enough to put a fork

through, smash it down with a potato ricer, or stick

blender. The okra should make a thick slimy goo,

much like roux. Add everything else and spices to taste.

This stew is great even if your not on a diet!