Paleo Gumbo- It don’t get no better!

We got to spend a good bit of time chatting it up with John Welbourn in Los Angeles at the Ancestral Health Symposium a month or so ago.  John is a great guy and has a pretty stellar laundry list of accomplishments to his resume.  He played in the NFL for like 10 years (yes…I could stop there).  In addition, he is the founder of Crossfit Balboa and was the leading mind behind the Crossfit Football training program.

So John was tweeting us earlier this week about doing more “cajun” meals on our blog.  He was frankly kind of whining a bit about how he wanted some gumbo or etouffee (whining on Twitter…do we call that Twining?).  If you know anything about some of these deep south classics, you know that they are all built around making a proper roux.  Roux is a mixture of flour and fat that come together to make this lip smacking flavor for so many dishes.

I’ll admit, I’m a gumbo snob.  My mother (as you will read in our fabulous cookbook) hails from Mobile, AL.  My summers were full of trips to Mobile Bay where we would fish, swim and ski during the summer.  Lisa Mayfield comes from a long line of darn good cooks and let’s face it…when you’re on the water and your ingredients are as fresh as they get…it is hard to not make a tasty gumbo.  Saying all that, I wasn’t sure we’d be able to pull off a solid roux.  Well, in case you don’t know…Julie Mayfield is an absolute genius in the kitchen.  The first time she played around with gumbo, I was amazed at how similar the taste, texture and flavor of an almond flour based roux tasted.

So here you go John…Paleo Gumbo!

Gumbo- A Low Country Staple



1/4 cup (60 mL) bacon grease
3 tbs. coconut flour
3 tbs. almond flour
2 cups onions- chopped
2 cups celery- chopped
2 cups green pepper- chopped
3 cloves garlic- minced
1 quart (1 L) can tomatoes
2 cups (500 mL) seafood or chicken stock
2 bay leaves
1/2 pound (225 g)lump crab meat-picked over for shells
1 pound (450 g) shrimp
1/2 pound (225 g) andouille sausage- sliced
1 tbs. file powder


1. To make roux, heat bacon grease over medium high heat and whisk in coconut/almond flour. Stir continuously until roux has a dark brown color (think dark peanut butter).
2. Add onions, celery, peppers and garlic and saute until onions are translucent and celery somewhat soft.
3.  Add tomatoes, stock and bay leaves and bring to a simmer.
4. Stir in the crab meat, andouille and shrimp, cooking until shrimp are cooked through.
5. Remove from heat and stir in file powder.
6.  Serve with cauliflower rice or all by its lonesome.

Don’t forget…there are still a few days left in our drawing for the Cherry Le Creuset Grill Pan.  Please e-mail us your order confirmation via the contact us section of this blog.

Le Creuset Grill Pan

**We should also mention that when our Facebook Page reaches 3000 likes, we’ll be giving the world our recipe for Paleo Nutella!  That is the gift that keeps on giving!

This entry was posted in In the Kitchen, Main Dishes, Recipes and tagged , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink.

41 Responses to "Paleo Gumbo- It don’t get no better!"

Leave a reply