Dinner: Shellfish and Andouille Gumbo with Shrimp, Scallops, Clams and Oysters with Crispy Okra

This recipe includes superfoods such as:

Honey

Health benefits of Shellfish and Andouille Gumbo with Shrimp, Scallops, Clams and Oysters with Crispy Okra

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1/2 pound andouille sausage, cut into thin rounds
2 small ribs celery, finely chopped
2 carrots, finely diced
1 large Spanish onion, finely diced
1 red bell pepper, finely diced
3 cloves garlic, finely chopped
1 stick unsalted butter
1/2 cup flour
6 to 8 cups Shrimp Stock, recipe follows
Salt and freshly ground black pepper
2 tablespoon honey
Freshly chopped cilantro leaves, for garnish
Freshly chopped flat-leaf parsley, for garnish

Instructions

Heat a medium skillet over high heat. Add the andouille and cook until golden brown on both sides. Remove to a plate lined with paper towels. Do not drain. In the same pan, cook the celery, carrots, onion, bell pepper and garlic until soft.
Melt the butter over medium heat in a large Dutch oven. Gradually add the flour, stirring occasionally. Cook the mixture (roux) until it's a light-caramel color, about 5 to 7 minutes. Add the onion mixture and cook for about 3 minutes, without stirring.
Bring the stock to a boil in a large saucepan. Whisk in about 6 cups of the stock into the roux mixture. Bring to a boil, then reduce the heat to a simmer, add the andouille sausage and continue simmering for about 20 minutes, add more stock if the mixture is too thick. Season with salt and pepper, to taste.
Heat 2 tablespoon of the oil in a large saute pan, over high heat until almost smoking. Season the scallops with salt and pepper and sear the scallops, on one side, until golden brown, about 2 minutes. Remove and set aside on a plate.
Wipe out the skillet and add the remaining olive oil. Heat over medium-high until almost smoking. Season the shrimp with salt and pepper and cook until just pink, about 3 to 4 minutes. Remove and set aside with the scallops.
Add the scallops, shrimp, oysters and crab to the sauce and continue cooking until oysters are plump and cooked.
In a large saucepan over high heat, heat the oil until amost smoking and saute the shrimp shells and tails, onion, carrot and celery for 5 minutes, stirring. Add the water, wine, tomato and bay leaf. Reduce to medium, partly cover, and simmer 40 minutes.
Strain though cheesecloth or a fine strainer.
Prep Time: 20 minutes
Cook Time: 45 minutes
Heat 2-inches of canola oil in a high sided saute pan over medium heat until it begins to shimmer. Line a baking sheet with paper towels.
Place the cornmeal in a shallow baking dish and season with salt and pepper.
Season the okra with salt and pepper and toss in the cornmeal. Fry the okra, in batches, until golden brown. Remove with a slotted spoon to the baking sheet and season with salt.
Divide the seafood among 4 shallow bowls, ladle in some of the sauce and sausage and add the honey and garnish with the fried okra and chopped parsley and cilantro.