Slow Cooker Keto Shrimp and Sausage Gumbo

FOOD AS MEDICINE

This gumbo uses arrowroot to replace four in a traditional roux, which adds thickness without the inflammatory effects of gluten. While making this in a slow cooker might break some of the traditional rules of gumbo, it makes for a hearty winter meal that is ready by the time dinner rolls around. The best part is that the flavors will continue to develop and you will have leftovers for days to come. The bone broth base provides glutamine to support a healthy gut lining while the onions, garlic, oregano and thyme provide immune supporting anti-microbial compounds to protect against cold and flu. The addition of okra helps to thicken the soup while supporting gut lining as well with its mucilaginous properties.

INGREDIENTS

6 cups chicken bone broth

2 Tbsp arrowroot flour

1 lb pasture raised chicken thighs, cut into 1 inch pieces

1 onion, diced

2 stalks celery, diced

6 cloves garlic, smashed and minced

1 red bell pepper

2 bay leaves

1 tsp dried thyme

2 tsp smoked paprika

1 tsp sea salt

1 tsp dried oregano

1/2 tsp garlic powder

1/2 tsp onion powder

1/4 tsp black pepper

1/4 tsp cayenne pepper

14.5 oz diced tomatoes (we like Eden or Jovial brand packed in glass)

1 cup okra, chopped (frozen okay if not in season)

1/2 pound spicy sausage like andouille, cooked and sliced

1 lb wild caught shrimp, peeled and deveined, tails removed

1 bunch lacinato kale, cut into thin ribbons

1/4 cup fresh parsley

DIRECTIONS

Place the arrowroot in a small bowl and add a small amount of the broth. Whisk together until smooth and set aside. Place the chicken in the slow cooker and add the onion, celery, garlic, bell pepper and all spices. Pour in the broth (including the cup mixed with arrowroot) and add the diced tomatoes and the okra. Stir to incorporate. Cook on low for 8 hours. In the last 30 minutes of cooking, add in the sausage and shrimp along with the kale. Cook until kale is wilted and shrimp are cooked through. Top with parsley and serve with Cilantro Lime Cauliflower Rice.