Tag: soup

  • 3 Recipes

    3 Recipes

    Mineral-rich foods can help you stay healthy as the seasons shift

    Red Lentil and Spinach Soup

    Thick and comforting, this creamy textured soup is the one you’ll want as the weather turns cool. It’s full of nourishing, mineral-rich ingredients such as red lentils and leafy spinach. Its flavour gets a great start with a rich and aromatic vegetable base featuring garlic and ginger and subtle smoky flavour from sweet paprika. The finishing touch comes from a squeeze of lemon to balance all the flavours.
    Print Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 3 garlic cloves minced
    • 1 teaspoon grated gingerroot
    • 2 tablespoons extra-virgin olive oil
    • 1 cup finely diced onions
    • ½ cup finely diced celery
    • 1 cup finely diced carrot
    • 1 tablespoon sweet smoked paprika
    • ½ teaspoon cumin
    • ½ teaspoon salt divided
    • 1 ¼ cup diced potato
    • 1 ½ cups red lentils
    • 6 cups low-sodium vegetable stock divided
    • 4 cups baby spinach
    • 1 lemon zested and cut into wedges

    Method
     

    1. In large saucepan over medium-low heat, sauté garlic and ginger in olive oil for 2 to 3 minutes. Add onion and celery and continue to sauté for a further 5 minutes, until onions are translucent. Add celery, carrots, sweet smoked paprika, and 1/4 teaspoon salt. Stir and continue to sauté for 2 to 3 minutes.
    2. Next, add potatoes and lentil, stirring well to coat, and 4 cups of stock. Simmer, increasing heat to medium if necessary, for approximately 20 minutes, until lentils and potatoes are soft. Add spinach, remaining 1/4 teaspoon salt, and remaining 2 cups stock. Cover with lid and cook for 5 minutes or until spinach is just wilted.
    3. Spoon into bowls and sprinkle lemon zest over each serving. Serve wedges on the side and squeeze into soup before eating.

    Sautéed Mustard Greens with Egg

    These mustard greens are full of immune-fighting garlic and ginger, plus a bit of spice. The egg yolk provides the perfect sauce and tempers the slight bitterness of the mustard greens. This dish cooks up in minutes and makes a perfect, easy meal at any time of day.
    Print Recipe
    Servings: 1
    Ingredients Method

    Ingredients
      

    • 2 tablespoons extra-virgin olive oil
    • 2 garlic cloves
    • 1 ½ inch piece of gingerroot sliced into fine matchsticks
    • ¼ teaspoon red chili flakes
    • 6 ounces curly mustard greens centre ribs removed, washed, and chopped
    • 1 tablespoon lemon juice
    • 1 organic egg
    • 1 teaspoon chili crisp (optional)

    Method
     

    1. In medium-sized skillet, over medium-low heat, add olive oil and sauté garlic and gingerroot for 2 to 3 minutes until soft. Add chili flakes, wait a few seconds until they sizzle, then add mustard greens. Stir to combine, then cover with lid. Raise heat to medium for approximately 2 minutes, until greens are just wilted and tender. Remove lid, stir a minute more to combine, and add lemon juice.
    2. Remove to serving plate and pile up greens in a small mound, being sure to scrape all garlic and ginger out of pan. Cover to keep warm while you poach or fry an egg using your usual method, keeping the yolk runny but warm.
    3. Place egg on top of greens and, if desired, garnish with your favourite chili crisp for an added spicy kick. To enjoy, cut into the egg yolk and mix it into the greens.

    Lentil Shepherd’s Pie with Celeriac Top

    A hearty shepherd’s pie is the ultimate in cold-weather comfort. This vegetarian version is as savoury as it is nourishing with mineral-rich lentils, vegetables, garlic, and paprika. Topped with an earthy celeriac and potato mash studded with fragrant thyme, the dish sings with rich flavours that are sure to please a crowd.
    Print Recipe
    Servings: 8
    Ingredients Method Notes

    Ingredients
      

    Lentil base
    • 3 garlic cloves unpeeled
    • ¼ cup extra-virgin olive oil
    • 2 sprigs fresh thyme
    • 2 bay leaves
    • 1 ½ cups finely diced onion
    • 1 cup finely diced celery
    • 1 cup finely diced carrot
    • ⅛ teaspoon salt
    • 2 teaspoons smoked sweet paprika
    • 2 tablespoons tomato paste
    • 2 teaspoons balsamic vinegar
    • ½ teaspoon soy sauce
    • 1 cup le puy, french-style green, or beluga lentils rinsed
    • 4 cups low-sodium vegetable stock divided
    • ½ teaspoon black pepper
    Celeriac top
    • 1 pound Yukon Gold potatoes peeled and cut in eighths
    • 1 pound celeriac peeled and diced in similar sized pieces to the potato
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 1 tablespoon fresh thyme leaves
    • 2 tablespoons butter

    Method
     

    1. For lentil base, in small saucepan over medium-low heat, heat unpeeled garlic cloves in olive oil for approximately 10 minutes, turning occasionally and lowering heat if necessary to prevent burning. Once garlic is soft but not brown, turn off heat, remove garlic, and reserve oil.
    2. Squeeze soft centre of garlic cloves into small dish and set aside.
    3. In large saucepan or skillet, add 3 tablespoons of reserved garlic-infused oil over medium-low heat. Add thyme sprigs and bay leaves until thyme begins to sizzle. Raise heat to medium and add onion, carrots, and celery. Stir and add salt. Sauté over for approximately 10 minutes, until onions are translucent.
    4. To reserved garlic cloves, add paprika and remaining 1 tablespoon garlic-infused olive oil then mash together.
    5. Add garlic mash to saucepan of vegetables along with tomato paste. Cook mixture, stirring to prevent burning and to fully incorporate. Add balsamic vinegar and soy sauce to pan to deglaze. Next, add lentils and 1/2 cup of stock, stirring well to scrape up any bits stuck to bottom of pan. Add a further 2 cups stock and keep at a simmer for approximately 25 minutes. Partially cover with lid during this time, allowing a gap for steam to escape. After 25 minutes, remove lid and add remaining 1 1/2 cups stock in 2 batches over the next 15 minutes, until lentils are fully cooked and you are left with a loosely textured stew. (The lentils will continue to soak up liquid after cooking, so you don’t want the mixture to be dry).
    6. Remove bay leaves and thyme sprigs and discard. Add freshly ground black pepper and stir. Transfer lentil mixture to a 10 inch baking dish and smooth the top with a spatula or palette knife.
    7. While lentils are cooking, prepare celeriac topping. Steam potatoes and celeriac until fork tender (see tip). Remove to a bowl and let stand for approximately 10 minutes for steam to evaporate. Add salt, freshly ground black pepper, thyme leaves, and butter. Mash and mix to combine until smooth.
    8. Preheat oven to 350°F.
    9. Drop spoonfuls of the celeriac topping over top of lentil mixture in baking dish. Cover lentils completely, making rough swirls with a spoon or palette knife. Bake for 40 minutes, until piping hot, bubbling, and browned on top. Let stand for 5 minutes before serving.

    Notes

    https://youtu.be/_GHxMaH7P08

    By Helena McMurdo

    Recipes Courtesy of Alive Magazine
  • Miso Corn Chowder

    Miso Corn Chowder

    Miso Corn Chowder

    Print Recipe Pin Recipe
    Total Time 40 minutes
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons olive oil
    • ½ small yellow onion or 1 large shallot minced
    • 12 ounces red potatoes ½" cubes
    • 3-4 ears corn on the cob or 10 ounces frozen corn
    • 3 cups miso brown*
    • ½ cup canned coconut milk*
    • ½ teaspoon sea salt
    • ¼ teaspoon coarse ground black pepper
    • Salt and pepper to taste
    • Sliced chives or green onions optional
    • Toasted sesame oil optional

    Method
     

    1. Remove corn kernels from cobs and set aside.
    2. In a stock pot, heat oil over medium heat. Add onion and sauté for 3-5 minutes or until translucent.
    3. Add potatoes, corn kernels, cobs, and miso broth. Cover and bring to a gentle simmer. Cook until potatoes are tender. Remove cobs and discard.
    4. Stir in cream, salt and black pepper. Carefully blend the soup to the desired texture in the pot with an immersion blender.
    5. Serve garnished with chives and a light drizzle of toasted sesame oil. Enjoy!

    Notes

    *If you cannot find miso broth, use vegetable broth or water with 2-3 tablespoons of miso. You can also use heavy cream in equal amounts for a vegetarian version.
  • Spring Dumpling Soup

    Spring Dumpling Soup

    Spring Dumpling Soup

    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 quarts vegetable or chicken broth
    • 1 small onion quartered
    • 2 inch piece of ginger sliced
    • 2 garlic cloves halved
    • 1 small cinnamon stick
    • ½ tablespoon coriander seeds
    • 2 whole star anise
    • 1 cardamom pod
    • 3 whole cloves
    • 2 tablespoons fish sauce
    • 16-20 dumplings
    • 1 pound zucchini spirals (aka zoodles) about 4 cups
    • Cilantro leaves for garnish

    Method
     

    1. In a large pot, combine broth, aromatics, and spices (all recipe ingredients up to and including fish sauce). Bring to a gentle simmer for 25 minutes to infuse. Strain broth and return to the pot.
    2. Add dumplings to the pot and cook based on the package instructions.
    3. To serve, place zucchini spirals into serving bowls and ladle hot broth over. Place dumplings on top of broth and garnish with cilantro.

    Notes

    3 hours (if making broth from scratch) OR 40 minutes (if using store bought)
  • Potato Curry

    Potato Curry

    Potato Curry

    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 1 pound creamer or fingerling potatoes
    • 2 tablespoons olive oil
    • 1 small yellow onion minced
    • 2 cinnamon sticks
    • 2 cardamom pods
    • ¾ teaspoon cumin seeds
    • ½ teaspoon brown mustard seeds
    • 1 large tomato diced
    • 2 large garlic cloves minced
    • ½ inch fresh ginger minced
    • 1 teaspoon fenugreek
    • 1 teaspoon garam masala
    • ½ teaspoon turmeric
    • ¾ teaspoon Celtic sea salt
    • ¼ teaspoon cayenne
    • 1 ½ cups water or broth
    • 1 cup plain Greek yogurt
    • 1 cup cilantro leaves
    • ⅓ cup roasted cashews

    Method
     

    1. Cut potatoes into 1-inch pieces if large. Place potatoes in a saucepan with salted water, bring to a boil and cook until tender. Drain and set aside.
    2. Heat olive oil in a sauté pan over medium-low heat.Add onion and whole spices. Sauté until onions are translucent and starting to brown.
    3. Stir in diced tomato, garlic, ginger, ground spices, salt, and water/broth. Bring to a gentle simmer and cook for 5-10 minutes, or until tomatoes break down.
    4. Add yogurt and stir until smooth then add in cooked potatoes. Heat through and serve garnished with cilantro and cashews.

    Notes

    • Pairs well with steamed rice, chicken skewers, or garlicky naan bread
    • Can be made dairy free by substituting Greek yogurt with a plant-based version
  • Host a winter picnic

    Host a winter picnic

    Host a winter picnic

    Discovering the joy of feasting alfresco

    Often picnics are thought of as a cooler full of cold drinks and food spread out under the summer sun on a hot day. But picnics can also be mugs of hot chocolate or warm soup enjoyed wrapped in a warm blanket amid the still solitude of a snowy day. Whether it’s a quiet and cozy meal for two or a family fuel-up, food always tastes better outdoors in the brisk, clean air!

    Chai-Spiced Hot Apple Cider

    Sweet apple cider partners perfectly with fragrant chai-inspired flavors for a delicious and warming beverage sure to spice up any winter picnic!
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 9 green cardamom pods
    • 6 cloves
    • ¾ tsp fennel seeds
    • 4 cups non-alcoholic apple cider
    • 2 cinnamon sticks
    • 6 ⅛-inch slices fresh gingerroot
    • 10 black peppercorns
    • 3 apple slices (Honeycrisp, Gala, or Ambrosia)
    • 1 tbsp apple cider vinegar

    Method
     

    1. Using mortar and pestle, lightly crush cardamom pods, cloves, and fennel seeds.
    2. In medium saucepan on medium heat, add apple cider, cinnamon, gingerroot, black peppercorns, apple slices, apple cider vinegar, and crushed cardamom pods, cloves, and fennel seeds. Bring to a boil and reduce to a low simmer for 10 minutes. Remove from heat, discard apple slices, and pour apple cider through nut bag or cheesecloth to remove spice remnants. Divide and enjoy!
    3. For a stronger and spicier cider, after discarding apple slices, refrigerate overnight and strain spice remnants before reheating to desired temperature.

    Creamy Mushroom and Leek Soup

    Full flavored yet easy to make, this simple but refined soup is cozy and rich in earthy mushroom flavors and cashew creaminess.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 1 cup raw cashews
    • 2 cups boiling water
    • 2 tbsp avocado oil
    • 1 medium-size leek chopped (white and light green part only)
    • 1 yellow onion diced
    • 2 garlic cloves peeled and crushed
    • 8 cremini mushrooms sliced
    • 1 tsp sherry vinegar
    • 3 cups mushroom broth
    • 2 fresh thyme sprigs
    • ½ tsp salt

    Method
     

    1. In small bowl, place raw cashews and add 2 cups boiling water. Let soak while preparing soup.
    2. In large soup pot on medium, heat avocado oil. Add leeks and onions and saute for 5 minutes, until onions are translucent. Add garlic and sliced mushrooms and saute for a further 5 minutes, then add sherry vinegar, broth, and thyme sprigs. Bring soup to a boil, then reduce to a simmer for 10 minutes.
    3. Remove pot from heat and discard thyme sprigs. With immersion blender, blend mushroom broth mixture well. Alternately, ladle all into blender and blend until smooth before returning to soup pot.
    4. Drain water from cashews and add cashews to high-speed blender. Add 1 1/2 cups blended mushroom mixture to cashews and blend to create smooth cashew cream. Slowly whisk cashew cream back into remaining mushroom mixture in soup pot and bring to desired temperature. Enjoy!

    Roasted Sweet Potato Salad Wraps

    Roasted sweet potatoes and zesty Dijon mustard transform a classic picnic salad concept into a new and fresh menu item for your basket.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ½ cup unsweetened plain plant-based yogurt (or plain yogurt)
    • 1 tbsp apple cider vinegar
    • 3 tbsp Dijon mustard
    • ¼ cup chopped chives
    • 1-2 garlic cloves peeled and crushed
    • ½ tsp ground black pepper divided
    • 4 sweet potatoes peeled and diced into uniform ½-inch squares
    • 2 tbsp avocado oil
    • ½ tsp salt
    • 1 red bell pepper diced
    • 4 whole wheat tortilla wraps
    • 1 cup spinach
    • 2 avocados sliced

    Method
     

    1. In medium bowl, whisk yogurt, apple cider vinegar, Dijon mustard, chives, garlic, and 1/4 tsp black pepper; set aside.
    2. Preheat oven to 425 F.
    3. In large bowl, toss sweet potato with avocado oil, sea salt, and 1/4 tsp black pepper and spread evenly on large parchment paper-lined baking sheet. Place in preheated oven on middle rack and roast until squash is fork tender, about 30 minutes, stirring halfway through. Remove from oven and let cool to room temperature.
    4. When sweet potato has cooled, add diced red bell pepper and dressing, and mix well. This can be stored in the fridge overnight to assemble wraps the next day.
    5. To assemble wraps, lay out tortillas on counter. Divide spinach among wraps, placing it on the bottom third of each tortilla. Top spinach with evenly divided avocado and then sweet potato salad mix. Fold in tortilla’s two sides and then roll up from the bottom, folding and tucking in the two sides as you tightly wrap the tortilla to the end. Wrap each individually in parchment paper or place in resealable container small enough to keep wraps rolled up.

    By Susan Rossie, RHN

    Article Courtesy of Alive Magazine

  • Pumpkin Corn Soup

    Pumpkin Corn Soup

    Pumpkin Corn Soup

    Stock up on canned pumpkin so you can enjoy this cozy soup all season long. It’s the perfect balance of sweet, savory, and spicy! Pumpkin adds fiber and nutrients to this simple soup. After chopping onion and garlic, it’s as simple as opening cans and stirring. Save your cooking energy for the big meal!

    Print Pin

    Pumpkin Corn Soup

    Make it plant-based by replacing half and half with a plant-based creamer.
    Servings 4

    Ingredients

    • 3 tbsp olive oil
    • 1 large yellow onion diced
    • 1 tbsp minced garlic
    • 2 4-oz cans diced green chilies
    • 1 quart vegetable stock
    • 1 15-oz can pumpkin puree
    • 1 tsp ground cumin
    • ½ tsp dried thyme
    • ½ tsp dried savory optional
    • 2 cups frozen corn
    • 1 cup half and half (or alternative)
    • 1 large baking potato peeled and roughly mashed
    • 1 tbsp sriracha hot sauce
    • ½ cup cilantro chopped (optional)
    • 1 ½ tsp sea salt

    Instructions

    • Heat olive oil in a stock pot over medium-low heat. Add onion and sauté until tender, about 5 minutes.
    • Add garlic and cook for 30 seconds then add green chilies and cook for an additional 3 minutes. Stir in vegetable stock, pumpkin puree, cumin, thyme, and savory (if using). Bring to a gentle simmer and cook for 5–10 minutes.
    • Stir in corn, half and half, potato, sriracha, cilantro (if using), and sea salt. Cook until corn is warmed through.
    • Serve hot with crusty bread.

    Recipe Provided by INFRA

  • Healing Herb & Vegetable Broth

    Healing Herb & Vegetable Broth

    Healing Herb & Vegetable Broth

    When you’re looking for a soothing and nourishing recipe that can help boost your immune system and provide comfort, a healing herbal vegetable broth is the perfect choice.

    Packed with a variety of vegetables and aromatic herbs, this broth not only tastes delicious but also provides a wealth of vitamins, minerals, and antioxidants. Whether you’re feeling under the weather or just want to warm up on a chilly day, this recipe is sure to become a go-to in your kitchen.

  • Creamy Tom Yum Noodle Soup

    Creamy Tom Yum Noodle Soup

    Creamy Tom Yum Noodle Soup

    If you think of imperfectly rehydrated vegetables and a foam cup when you hear noodle cup, you’re not alone. This creamy Tom Yum noodle soup is way beyond that mediocre convenience food! With a few minutes and a bit of slicing, you’ve got a mix of fresh and sautéed veggies, crispy tofu, and a hearty meal ready to stave off any lingering chill of winter. No air fryer? You can always start the tofu in the pan and sauté the veggies once you’ve got some crispy edges. For a more hands off approach, you can also cook the tofu in a 400°F oven on a lined baking sheet. Either way, you’re just a few minutes away from creamy, rich, hot and sour soup!

    Creamy Tom Yum Noodle Soup

    Take a super easy ramen soup cup, add crispy tofu, sautéed veggies, and coconut cream. In no time, you’ve got a satisfying meal that will taste like it took much longer to make. Your secret is safe with us!
    Print Recipe Pin Recipe
    Servings: 1
    Ingredients Method

    Ingredients
      

    • 1 Lotus Foods Tom Yum Rice Ramen Noodle Soup
    • 4 ounces extra firm tofu cubed
    • Avocado oil spray
    • ½ baby bok choy sliced
    • ½ cup button mushrooms quartered
    • ¼ cup coconut cream
    • ¼ cup baby corn rinsed and drained
    • 1 green onion sliced
    • 2-3 pieces cilantro

    Method
     

    1. Prepare noodle soup according to directions on package.
    2. Spray tofu with avocado oil, add to the air fryer at 400° F until brown and crispy.
    3. Heat pan with avocado oil, add bok choy and mushrooms, and fry for two to three minutes.
    4. Pour cooked noodle soup into a bowl; stir in coconut cream.
    5. Top with cooked veggies, baby corn, green onions, and cilantro.
    6. Enjoy!

    Recipe Provided by INFRA

  • Potato Leek Soup

    Potato Leek Soup

    Potato Leek Soup

    With just a few ingredients, you can make this luxurious, creamy soup. Perfect for days that don’t quite feel like spring, take storage potatoes, spring leeks, and the best vegetable stock you can find, whether it’s homemade or boxed. Adding a hefty pour of cream brings decadence that will satisfy you even if you’d rather soup season were behind you. An immersion blender makes quick work of creating the smooth texture, but don’t be afraid to leave the soup chunky or use a countertop blender if that’s what you’ve got. Crusty bread makes this soup a meal! 

    Potato Leek Soup

    With just a few ingredients, you can make this luxurious, creamy soup. Perfect for days that don’t quite feel like spring.
    Print Recipe Pin Recipe
    Servings: 6 people
    Ingredients Method

    Ingredients
      

    • 6 cups russet potatoes, peeled and chopped
    • 6 cups leeks, chopped, white and light green parts only
    • 3 quarts vegetable stock
    • 2 cups cream
    • 4 teaspoons sea salt

    Method
     

    1. Place potatoes, leeks, and stock in a large stockpot and bring to a gentle simmer. Cook until potatoes are tender, stirring occasionally.
    2. Using an immersion blender, blend soup until smooth.
    3. Turn off heat and add cream and salt.
    4. Serve with crusty bread.
    5. Enjoy!

    Recipe Provided by INFRA

  • Seafood Gumbo with Christine Waltermyer

    Seafood Gumbo with Christine Waltermyer

    Seafood Gumbo

    Thanks to Christine Waltermyer & The Natural Kitchen Cooking School!

    Christine Waltermyer is a local and renowned Wellness Chef, private chef to celebrities, published cookbook author and founder of the Natural Kitchen Cooking School, which offers an online Plant-Based Cooking Program. She also loves shopping at Basil Bandwagon! Visit naturalkitchenschool.com to subscribe to her email newsletter for new recipes, tips, and FREE access to the Power of Veggies mini-course!

    New Orleans Gumbo is an amazing fusion of cultures and flavors. While the roots of gumbo
    are African, the modern dish is a culmination of contributions from Native American,
    French, Spanish, and Caribbean cuisines. Enjoy!

    Seafood Gumbo

    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    Seafood Gumbo Stock
    • 1-2 cups shrimp shells
    • 3 cups chopped vegetables (onion, celery, leeks, scallions, carrots, parsley, squash, etc.)
    • 3 sprigs fresh thyme
    • 2 cloves garlic
    • 2 dried bay leaves
    • 10 cups water
    Mild Creole Seasoning
    • 1 teaspoon salt
    • ¼ teaspoon white pepper
    • 1 teaspoon paprika
    • ½ teaspoon garlic powder
    • 1 teaspoon onion powder
    • ½ teaspoon dried thyme
    • ½ teaspoon dried oregano
    Gumbo
    • ½ cup ghee (clarified butter) divided (or tallow or bacon fat)
    • 2 cups frozen okra sliced and thawed
    • ½ cup all-purpose flour
    • 1 medium yellow onion chopped
    • 1 medium bell pepper seeded and chopped
    • 2 stalks celery chopped
    • 2 cloves garlic minced
    • 2 bay leaves
    • 1 pound sausage sliced
    • 5 sprigs fresh thyme
    • 1 tablespoon coconut aminos
    • Sea salt to taste
    • White or black pepper to taste
    • 2 pounds shrimp peeled, deveined, and rinsed
    • 4 cups cooked rice
    • 1-2 teaspoons filé powder
    • Fresh parsley to garnish

    Method
     

    Make the seafood gumbo stock
    1. In a large soup pot, place all of the seafood gumbo stock ingredients. Bring to a boil over medium high heat. Reduce the heat to medium-low and simmer for 30 minutes. Strain the stock through a large fine-mesh strainer. Set aside. If not using right away, the stock can be cooled and stored in a glass jar in the refrigerator for up to 3 days.
    Make the mild Creole seasoning
    1. In a small bowl, stir together all of the Mild Creole Seasoning ingredients until well combined.
    Fry the okra
    1. Heat 2 tablespoons of the ghee in a large skillet over medium heat. Add the okra and fry for a few minutes. Use a slotted spoon to transfer the okra to a paper towel-lined plate.
    Make the roux
    1. Whisk together the remaining ghee and the flour in a large soup pot over medium-low heat until for 25 minutes. Whisk constantly, until it turns a rich brown color. Watch closely, being careful not to burn the roux. Remove from the heat and continue whisking until it cools down.
    Cook the gumbo
    1. Place the soup pot containing the roux back on the stove. Add the onion, bell pepper, celery, and the mild creole seasoning. If you like more seasoning, feel free to increase the amount of spices used. Cook and stir for 5 minutes over medium heat, or until the onions have softened. Add the garlic and bay leaves.
    2. Increase the heat to medium-high heat. While whisking or stirring constantly, add the seafood gumbo stock, a few cups at a time. Add the okra, sausage, thyme, and coconut aminos. Bring to a boil, then reduce the heat to low and simmer uncovered for 1 hour. Add more salt and pepper to taste. Stir in the shrimp. Cook for 10 more minutes. Stir in the filé powder.
    3. Ladle 2 cups of the hot gumbo into each bowl. Add one cup of rice in the center of each bowl. Enjoy!

    Notes

    Note: Cool any remaining gumbo by placing the soup pot in an ice bath, then transfer to a covered container and refrigerate immediately to prevent spoilage.

    Thank you to Christine Waltermyer and the Natural Kitchen Cooking School for working with us to help promote healthy, nutritious meals and products that are affordable, full of nutrients, and simple to make at home!