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  


Janet Brooks' Cocoa Cola Cake

cocoa cola cake

This holiday season serve your guest a moist decadent slice of Cocoa Cola Cake - Mmmmm. Janet Brooks, thanks for sharing your holiday treat!

2 c. white or organic sugar
2 c. all purpose flour
1 c. coca cola
½ c. butter
1 t. baking soda
2 eggs
½ c. oil
4 T. cocoa
1 ½ c. mini marshmallows
½ c. buttermilk

Combine sugar and flour in a large bowl and set aside.
Combine cola, butter, oil and cocoa in a heavy saucepan and heat until small bubbles begin to form. Remove from heat. Add marshmallows and stir until melted. Pour over sugar and flour. Mix well. Add buttermilk, soda and eggs and continue to mix well.
Pour into greased and lightly floured fluted (bunt) cake pan. Bake in preheated 325 degree oven for 55 minutes.


3 T. cocoa
6 T. Coca cola
½ c. butter
1 t. vanilla
1 c. chopped pecans
3 c. sifted powdered sugar
Combine first three ingredients in heavy saucepan and cook until heated. Remove from heat and add the powdered sugar. Stir until well mixed. Add vanilla and nuts. Continue to stir until cooled. Pour over cooled cake.



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.

As Seen In Soul Food Magazine
By Janet Shields Scott

Fried Salmon


Easy Delicious Grape Tomato Spinach Salad

Toss in a large bowl clean Spinach leaves. Add a layer of thinly sliced bell peppers, Next, add portable mushroom slices, a layer of shredded carrots, cherry tomatoes, and red grapes. Top your salad with a sliced boiled egg, shredded parmesan cheese and pecans. For my dressing I like to drizzle Honey Mustard Dressing or Ken's Raspberry Walnut Vinaigrette Dressing. Serve with warm whole grain garlic bread or whole grain crackers.
Chill Out With An After Dinner Cocktail

By Reva Rice - Color Purple Broadway Star
Mix in a shaker 1 1/2 cups of Cranberry or Pomegranate Juice. Add 3 ice cubes,
3 shots of Smirnoff Watermelon Vodka, and a splash of Medori Triple Sec
Pour in 3 to 4 chilled glasses, sit back with friends, unwind, and enjoy.


Sun-Dried Tomato Recipe
One of my passions is the love for cooking & baking. Please enjoy my Sun-Dried Tomato recipe. It makes a great seafood dip for crab or shrimp and even on fresh vegetables. You pick the occasion Yum, Yum!

1/4 cup of finely chopped sun-dried tomatoes
8 oz. soft cream cheese
1 cup sour cream
2 sprinkles of garlic powder or 1 clove grated garlic
2 to 3 dashes of hot sauce or horseradish
sprinkle of salt
1/4 cup of pimentos
3/4 tsp. ground black pepper
Blend sun-dried tomatoes, pimentos, cream cheese, sour cream, garlic, hot sauce, salt, and pepper. until smooth and well blended.
Chill, and serve with fresh vegetables, seafood or crackers.


3 large eggs
1/4 teaspoon ground nutmeg
1/2 cup raw turbinado sugar
1/2 cup brown sugar
Dash of salt
1/2 cup 2% milk
1/2 stick of butter
1 teaspoon ground cinnamon
3 cups mashed sweet potatoes
1 teaspoon pure vanilla extract
2 unbaked 10 deep dish pie shells

Preheat oven to 370. Beat eggs well, add sugar, salt, vanilla, butter, and spices. Blend, add milk stir. Then, add mashed sweet potatoes and beat on medium speed until the mixture is smooth. Pour into pie shells and bake for 45 minutes to 1 hour.