Words of Wellness (W.O.W.) Wednesday is a monthly health and wellness webinar series. Topics vary from nutrition, diabetes prevention and management, live cooking demos, stress management, and more. The program’s goal is to provide attendees virtual access to professional and certified health experts. W.O.W. Wednesday is a free program open to all seeking information on making healthy lifestyle changes, especially during COVID.
Past health experts include pharmacists, health coaches, chefs, registered dietitians, and more!
Join us for W.O.W. Wednesday every fourth Wednesday of the month.
Next Session: November 19th, 2025 at 12:00 PM
Topic: Cooking Demo with Chef Reggie: Healthy Gumbo
Educator: Chef Reggie
Healthy Diabetic-Safe Gumbo
Servings: 6
Prep Time: 20 min | Cook Time: 1 hr 15 min—
Ingredients
Protein & Base1 lb skinless chicken thighs, diced (or use chicken breast for leaner option)½ lb turkey or chicken sausage (uncured, low sodium), sliced½ lb raw shrimp, peeled & deveined (optional)1 Tbsp olive oil or avocado oil
Vegetables (the “holy trinity” + extras)1 cup onion, diced1 cup celery, diced1 cup green bell pepper, diced1 cup okra, sliced2 cloves garlic, minced1 cup diced tomatoes (no-salt-added)4 cups low-sodium chicken broth
Roux (lightened-up version)2 Tbsp olive oil2 Tbsp whole-wheat flour or almond flour (for lower carbs)
Seasonings1 tsp smoked paprika½ tsp cayenne (adjust to taste)½ tsp thyme1 tsp oregano1 bay leafBlack pepper to tasteOptional: ½ tsp file powder (for authentic flavor)
Optional Add-Ins1 cup cauliflower rice (for thickness or serving base)2 Tbsp chopped parsley2 green onions, sliced (for garnish)—
Instructions
1. Make a healthy roux:In a large pot, heat 2 Tbsp olive oil over medium heat. Whisk in the flour and stir constantly for about 6–8 minutes until it’s a light brown color (nutty but not burnt).
2. Add vegetables:Stir in onions, celery, and bell pepper. Cook for about 5 minutes until softened, then add garlic and okra.
3. Add protein:Push veggies aside and add the chicken and sausage. Cook until lightly browned on all sides.
4. Build the flavor:Add diced tomatoes, broth, and all seasonings (including bay leaf). Stir well and bring to a simmer.
5. Simmer:Cover and simmer for 30–40 minutes, stirring occasionally. Add shrimp during the last 5 minutes of cooking so they don’t overcook.
6. Finish:Remove bay leaf. Taste and adjust seasonings. Stir in parsley and green onions before serving.
7. Serve:Ladle into bowls over cauliflower rice or a small scoop (¼ cup) of brown rice for a controlled-carb option.
—Nutrition Highlights (approx. per serving)
Calories: ~260Carbs: 10–12 gFiber: 3 gProtein: 28 gFat: 10 gSodium: < 500 mg (using low-sodium ingredients)
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