Cavewoman Cuisine: Grokette Gumbo

“What is New Orleans? New Orleans is Creole gumbo,
filé gumbo, cowan gumbo, chicken gumbo, smoked
sausage gumbo, hot sausage gumbo, onion gumbo.”

–Kermit Ruffins, New Orleans vocalist and trumpeter


1lb beef (stew meat cut into chunks)
1lb chicken breast (cut into chunks)
6oz frozen salad shrimp (medium size)
2 tbsp coconut flour
1/2 stick butter
1/2 onion (diced)
3 cloves garlic (minced)
2 stalks celery (chopped)
8oz can tomato paste
12oz can chopped tomatoes
2 cups (approximately one bag) frozen chopped okra
Powdered sassafras (aka "Filé" seasoning", pronounced like "fillet")
Sea salt
Black pepper
Fresh parsley
Dried thymme
Habanero hot sauce

Optional: Pork Cracklins


In a large soup pot, melt 1/4 stick of butter over medium heat.  Gradually add coconut flour while stirring, cooking the roux until it turns a dark brown color.

In a separate pan, melt 1/2 of the remaining butter and brown the stew beef and chicken breast over medium heat.  Set the meat aside.  Melt the remaining butter in the same pan and add celery, onion, and garlic.  Allow the vegetables to cook for several minutes or until translucent.

Add the meat and vegetables to the roux.  Add tomato, tomato paste, okra, herbs/spices, and shrimp.  Bring the mixture to a boil, then reduce heat and allow the mixture to simmer.  Add filé powder to bring gumbo to desired thickness and hot sauce to create the desired level of spiciness.

Serve gumbo over cauliflower "rice" (check out Nom Nom Paleo's recipe here) and top with a handful of pork cracklins.

(This recipe was adapted from "Big Charlie's Gumbo" on

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About Unknown

Tony is the host of the Paleo Magazine Radio podcast, author of "Paleo Grilling: A Modern Caveman's Guide to Cooking with Fire", and Cofounder of Powerful PT, an innovative information resource for Fitness Professionals. He has appeared on numerous local and national television and radio broadcasts and regularly hosts healthy cooking workshops and informational lectures. He is also a full-time Personal Trainer and Wellness Consultant who lives in Jacksonville Florida with his wife Jamie.
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