Mambo Gumbo (Healthier Soul Food)

According to Wikipedia, Gumbo is a dish that originated in southern Louisiana from the Louisiana Creole people during the 18th century. It typically consists primarily of a strongly flavored stock, okra, meat or shellfish, a thickener, and seasoning vegetables, which can include celery, bell peppers and onions. Gumbo is often categorized by the type of thickener used: the African vegetable okra, the Choctaw spice filé powder (dried and ground sassafras leaves), or roux, the French base made of flour and fat. The dish likely derived its name from either the Bantu word for okra (ki ngombo) or the Choctaw word for filé (kombo). Several different varieties exist.. The dish combines ingredients and culinary practices of several cultures, including West African, French, Spanish, German, and Choctaw. Gumbo may have been based on traditional West African or native dishes, or may be a derivative of the French dish bouillabaisse. It was first described in 1802, and was listed in various cookbooks in the latter half of the 19th century. The dish gained more widespread popularity in the 1970s, The dish is the official cuisine of the state of Louisiana.

Gumbo is a beloved meal for my grandmother's side of the family. Gumbo has been made on Sunday or on a holiday like Christmas or New Years Day meal. There have been many times a family member said "I'm making Gumbo for this holiday" and a collection has been raised for that person to buy supplies. I'm one of those black people who truly has ancestors from Louisiana. My grandmother's mother was born in Boyce. La and raised in Leesville, La.

No, I don't know what percentage (%) of Creole and/or Cajun I am because she was adopted by her Godparents when she was small. I do know she was a black woman (died when I was 4), who's Louisiana accent would show up when she was serious. She met my great-grandfather (who was from Southeast Texas (long Jim Crow story on why he was in La.)) and moved to Texas (Dallas area) when my grandmother was 7 years old. My great-grandmother, who we called "Grandma" was a housewife. She had a husband and 9 children (my grandmother is the 2nd child & 1st daughter). Meals had to stretch. Gumbo was made a lot in their home. My grandmother, who her grandchildren call Granny often tell us of the many different ingredients that were possibly be in their family's pot of gumbo. Along with the okra & shellfish (shrimp or crawfish mostly), onions, tomatoes & bell peppers, there may have been neck bones (pork), oxtails, meat from a ham bone, various varieties of sausage, chicken parts (sometimes feet & gizzards too), and even bologna in the pot. I'm inclined to believe her because her youngest brother (RIP Uncle E), who my family (me included) believes made the Best gumbo in life put a lot of those ingredients in his gumbo. I was a freshman in high school when he made his last pot for the family. I remember seeing the oxtails and neck bones. I knew then Granny's food tales of yore were pretty accurate. I am also inclined to believe their household was not the only one making Gumbo with those components.

I do not make gumbo with all those meats in it. Number 1, now those meats that were thought to be low budget back in the day are pricey delicacies now. Number 2 and the most importantly, those meats are very fatter to consume. My family have enough health issues related to their past diet practices. If there is a 3, my grandmother didn't make her gumbo like that. I learned to make her version. Again gumbo gets made many times a year in my home, somethings just had to be omitted. Well, last year I found a recipe that has become a favorite along side my grandmother's & uncle's recipe in my household.

Shrimp & Chicken Sausage Gumbo (Found on Diet Solutions' Facebook Page)

Ingredients:
• 1/2 cup all-purpose flour
• 2 tablespoons vegetable oil
• 2 cups chopped onions
• 2 cups chopped green bell pepper
• 2/3 cup finely chopped celery
• 3 cloves garlic, chopped
• 1 pound chicken sausage, cut into 1/2 inch pieces
• 1 Tbsp. Salt-Free Italian Seasoning
• 1/2 Tbsp. Mrs. Dash® Extra Spicy Seasoning Blend
• 2 (14.5 ounce) cans diced tomatoes with juice
• 1/2 teaspoon hot pepper sauce
• 2 cups shrimp or chicken stock (Water can be used)
• 1 lb. frozen okra
• 1 1/2 pound uncooked shrimp - peeled & deveined

Directions:
1. Roux :  Put flour into a Dutch oven or large heavy pot and add oil. Turn heat to medium-high, put the pot on the burner, and cook, stirring constantly with a wooden spoon, until thick and bubbly, has a 'peanutty' smell, and is dark brown, about 10 minutes. Set aside to cool and thicken.
2. In a skillet coated with cooking spray Cook and stir celery, onions, celery, garlic bell pepper & sausage until veggies are tender and meat is lightly browned, about 10 minutes; add to pot with the roux.
3. Stir in stock, tomatoes, seasonings, pepper sauce into the pot. Bring the mixture to a gentle boil, reduce heat to medium-low
4. Stir okra into the mixture and cook until tender, about 15 minutes.
5. Gently stir shrimp into the mixture; cook until the shrimp are bright pink, about 3 minutes.
6. May be serve with cooked rice

*If you are uneasy about making a roux. Don't worry, this recipe can be made without the roux and still be delicious*

I think my great uncle would like this recipe.

Well, after some good sarcastic ribbing, he would like it. Nothing says "I Love You" like insults in my family.

And concludes this series on Healthier Soul Food recipes. We need food to live. Love is the most common ingredient in Soul Food. Well, nothing says I Love You like helping our loved one live their very best. Let's help them more from our soul and some Healthier Soul Food.

As Always, Talking to You in Adult Terms