Lawrence’s Cajun Style Gumbo 

Traditional gumbo recipes are very high in fat. Described as a hearty soup or stew, gumbo is made from a variety of game, poultry, seafood, sausage and vegetables, with okra or file’ used for flavoring and thickening.   
The sausage was intentionally left out of this recipe to reduce the fat. The roux – which was baked to further reduce the fat, and the gumbo file’ ensures that all the traditional flavor of a great gumbo remains. Bon Appétit

Recipe excerpted from -
African American Guide To Living Well With Diabetes, New Page Books, 2010 - Visit the Health Blog Page to find out if your are at risk for Diabetes.

You’ll need:
1 Tbsp. vegetable oil 
1/4 cup all purpose flour
3 cups low sodium, low fat chicken broth
1 lb. chicken breast, skinless and boneless cut into 1/2-inch pieces
1/2 cup yellow onion
1/4 cup celery chopped
4 cloves garlic minced
2 scallions chopped
1 whole bay leaf
2 tsp. thyme ground
2 tsp. jalapeno pepper
1 tsp. crushed red pepper
1 tsp. poultry seasoning
2 tsp. gumbo file
2 tsp. gravy master
1/2 cup okra

 Here’s what you do: 
1. Preheat oven to 400°F.
2. Add oil to small pot, stir in flour.
3. Place in oven, stirring constantly until flour begins to turn golden brown.
4. Take pot out of oven and continue preparation on top of the stove.
5. Slowly stir in broth using wire whisk and cook for 2 minutes.
6. Add all ingredients except okra. Bring to boil, then reduce heat and let simmer for 45 minutes.
7. Add okra and let cook for 15 to 20 additional minutes.
8. Remove bay leaf.
9. Serve hot in bowl alone or over rice.

Makes 8 (3/4 cup) servings
Calories 170, fat 8g, sodium 240 mg, carbohydrate 6g, protein 18g  



Start with three fresh medium cooked salmon steaks.
Use a fork to flake-up salmon in a large bowl.
Add three heaping tablespoons of low fat mayonnaise
Then, add a 1/4 cup of sweet relish and a 1/4 cup of dill relish. When adding the sweet and dill relish include a small amount of liquid.
Add 2 chopped boiled eggs
Mix ingredients together
Salt & pepper to taste
Scoop with an ice cream scooper onto dish and garnish with sliced tomatoes and sliced eggs
Makes three to four servings
Serve with whole grain crackers or rolls



Quench your thirst with this mouth watering strawberry coconut rum beverage. Start with a chilled glass. Add crushed ice half way. Then add two strawberry slices. Fill with more crushed ice. Add two more strawberry slices, then pour over ice a shot of coconut rum. Delicious! For a non-alcoholic beverage replace the rum with fruit juice.


Fried Salmon