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Donna M and Karen

9:52:42 AM

Hi Everyone,

Karen mentioned to me that she had left over okra that she had to cook. I suggested Shrimp and Okra Gumbo. As she had cooked gumbo before but had an aversion to okra in gumbo, she asked me how I made mine. I told her and she decided to make it. She said it was delicious and is now a convert to putting okra in a gumbo!

Shrimp and Okra Gumbo

I don’t measure when I cook this, but Karen measured the ingredients so that she could post it.


2 cups of chopped okra

1 medium onion chopped

1 cup of chopped celery

1 medium green bell pepper chopped

1 lb of peeled and deveined shrimp (2 large chopped chicken breast can be substituted)

1 tablespoon of roux** (see below and read Karen's
comments also)

1 box of chicken broth

Seasoning to taste


Saute’ vegetables in olive oil until all vegetables are cooked down, wilted or smothered as people in the south say.

Add roux**and stir in well (see below)

Then add the broth. Cook for about 15 minutes on high, stirring often.

Add shrimp and seasoning and continue to cook on medium until shrimp are cooked and gumbo is of a thicker consistency.

** I usually can buy jarred roux where I live but Karen made her own using brown rice flour and olive oil – basically you stir equal parts flour and olive (or coconut oil) and cook until it dark brown and the consistency of peanut butter. Many people don’t add roux to this particular gumbo but I like just a bit, and Karen agreed that the roux made it even better.

This would be great served over cauliflower rice.

Not only is this really delicious but net carbs are 40.5 for the whole recipe. This sounds like a lot but it makes 6 servings.

Thank you Karen for measuring and making this recipe for everyone to enjoy!!

P.S. This is from Karen. If you can't find jarred roux, you can make your own as I did and as Donna explained above. Please don't be too shocked that I used brown rice flour! I'm not advocating this as a usual practice.

Donna and I have actually had extensive conversations about this topic, and we decided that a different type of flour could be ok if you're not brand new because the use of same in gumbo is such a limited amount spread out in a whole pot. AND we did the math and figured out that each serving (this makes about six) comes out around 7 or so net carbs depending on what you use in your roux. We've both tried it and no ill effects...but neither of us sat down and ate the whole recipe in one sitting either (even though I really wanted was delicious...way more tasty than the pic illustrates).

Just a handy tip when you're making roux...don't walk have to stir it constantly with a whisk. Getting it the right color is tricky, so here's a handy technique to get it just right. Put some coffee grounds out in a bowl or the coffee container with the lid off by the stove. When your roux is the color of the coffee grounds, it's just right!

Once you get it to this color, immediately pour some broth into it to cool it off and stop it from cooking, or it will burn even with the fire off. Stir that with a whisk and then pour it into your gumbo mixture.

If you use this method (with the two tablespoons of brown rice flour instead of the jarred roux), the whole recipe will come out to 43.5 net carbs rather than 40.5 net make sure you adjust your net carb estimate per serving accordingly.

The seasoning Donna's talking about is Cajun seasoning. There are a few different kinds on the market, but in my opinion, the best is Tony Chachere's Creole seasoning. If you can't buy it where you live, it's available on Amazon. It is what makes the dish so incredibly delicious!

P.S.S. You can use chicken instead of the shrimp if you want to. Cut up two chicken breasts into bite sized pieces and then add when it says to add the shrimp.


Donna and Karen


1:31:33 PM

Ok...get ready for this one. Go easy at first because this could cause a bit of a did for me, but I now just limit how much of the main ingredient I eat.

The feature ingredient in this is pumpkin seeds. Pumpkin seeds are natural pathogen (my PC term for parasite) killers. I've been reading about it and it's best to eat them raw which is why they aren't toasted in this recipe.

"They" (the "pathogens") don't like cayenne either. My inspiration for the flavoring in this recipe is from a delicious Mexican hot chocolate drink where cayenne is combined with chocolate. It may sound like an odd combination, but it's really good!

I want to warn everyone again though...I got pretty herxy when I hit the pumpkin seeds hard at first...and so...with apologies for being repetitive...don't allow yourself to go crazy or you might go into herx-ville.

Based on the above backstory, I think I've named this recipe appropriately...

Pathogen Nightmare

Add the following two ingredients to a microwave safe bowl and cook on high for one minute...maybe one and a half.

2 ounces (half a box) of Bakers unsweetened cacao- 100%...this isn't the's the solid kind

Two heaping tablespoons of coconut oil (the solid kind)

Mix it together after it's out of the microwave and then add liquid stevia to taste.

Add a sprinkling of cayenne pepper. Taste it and sprinkle more in (tasting after each sprinkle) until it has a nice kick but not so hot you won't want to eat it.

Stir in two cups of raw pumpkin seeds and a half cup of chopped pecans (or other nuts) to give it some crunch

Spread it out on a parchment covered baking sheet and refrigerate. This will break off in pieces like a brittle.

Keto Count:

There are 18 net carbs in the whole recipe, so figure how much you eat accordingly.

Yummy for you, but nightmarish for the "pathogens."



P.S. I felt pretty bad yesterday (herx-ville) when I went crazy on the pumpkin seeds but it must have done me some good because I woke up feeling better today than I have in a long time.

P.S.S. Katherine...remember when you asked me to figure out an alternative to the Lily's chocolate? I've finally had some time in the kitchen and...voila! Here'a how you do it...2 ounces of Baker's Unsweetened (100% cacao) chocolate melted in a microwave safe bowl for one to one and a half minutes...stir...and add liquid stevia to taste. you can add pecans to this and replicate the Pecan Candy recipe without all the bad ingredients.

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