• 2 tablespoons pumpkin seeds (optional)
• 2 tablespoons butter
• 3 tablespoons all-purpose flour
• 2 tablespoons curry powder
• 4 cups vegetable broth
• 1 (29 ounce) can pumpkin
• 1½ cups half-and-half cream
• 2 tablespoons soy sauce
• 1 tablespoon white sugar
• salt and pepper to taste

Pumpkin Soup

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• 4 or 5 gumbo crabs, cut in half
• Shells from 2+ pounds of shrimp, heads included
• 2 stalks of celery cut into 1” pieces, leafy tops included
• 1 large onion, chunked
• 2 bay leaves
• 1 Tablespoon coarse black pepper
• 1 gallon of water

 Basic Seafood Stock

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Roux

• 3/4 cup flour
• 3/4 cup vegetable oil

Gumbo 

• 2 medium yellow onions, diced
• 1 green pepper, diced
• 1 bunch thinly sliced green onions
• 2-3 tablespoons minced fresh garlic
• 2 large ripe tomatoes, diced
• 2 tablespoons minced fresh parsley
• 1 pound Andouille or smoked sausage, sliced into 1/4 inch rounds
• 2 pounds (after cleaning) Louisiana shrimp, divided
• 4 gumbo crabs, cleaned 
• 2 pounds fresh okra, sliced
• 2 quarts seafood stock, or as needed (recipe here)
• 1/2 pound crab meat, picked over

Seasonings

• three bay leaves
• 2 teaspoon thyme
• 4 teaspoon salt
• 2 teaspoon pepper
• 1 teaspoon cayenne
• 1 tablespoon lemon juice
• 10 whole allspice
• 8 cloves
• 1/4 teaspoon mace

Seafood Gumbo

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• 2½ ounces mixed dried mushrooms, such as porcini, cepes, chanterelles
• 1½ pounds mixed fresh mushrooms
• 4 tablespoons butter, or more as needed
• 1 tablespoon lemon juice, or more to taste
• 2 garlic cloves, minced
• 1/2 medium onion, minced
• 1 teaspoon thyme
• 1/4 cup port or red wine
• 5 cups beef broth
• 1 cup half-and-half
• 2 large egg yolks
• pinch of cayenne, to taste
• salt & pepper to taste

Wild Mushroom Soup

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• 4 to 5 pound Duckling
• 2 Onions Chopped Medium
• 4 Rib Celery, Chopped
• 2 Bell Peppers, Chopped
• 2 tablespoons Garlic
• 2 cups Dark Roux
• 2  tablespoons Season Salt
• 1  tablespoons Tabasco
• 1 pound Andouille sausage
• 1  tablespoon White Pepper
• 1/4 cup Green Onions, Chopped
• 1/4 cup Parsley, Chopped

Smoked Duck and Andouille Gumbo

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• 1 pound shrimp, peeled and deveined
• 2 cloves garlic, minced
• 3 tablespoons canola or extra virgin olive oil
• 1 medium sweet onion, chopped
• 1 rib celery, chopped
• 1 cup fresh tomatoes, chopped
• 1 cup tomato sauce
• 1 teaspoon sugar
• 1 bell pepper chopped
• 1 bay leaf, preferably fresh 
• salt and cayenne pepper (or pepper sauce) to taste
• 2 Tablespoons fresh parsley, chopped
• 2 Tablespoons green onions, chopped

Note: Scoop of rice may be added.

Easy Shrimp Creole

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• 4 T Spanish paprika
• 6 T chopped garlic
• ¼ c olive oil
• 6 cups water
• 6 oz shredded Manchego cheese 
• 4 pieces stale bread
• 4 eggs
• chopped flat leaf parsley
• salt and pepper

• 1 med yellow onion, chopped coarse
• 1 med red pepper, chopped coarse
• 1 bunch green onions, chopped coarse
• 3 stalks celery, chopped coarse
• 6 cloves garlic, sliced 
• 2 Tbsp Paul Prudhomme Just Plain Seasoning
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp crushed red pepper
• 1/4 tsp cayenne
• 2 Tbsp gumbo file
• Stir together and cook 5- 10 minutes on medium heat.
• 2 qts filtered water
• 1/2 can fire-roasted tomatoes
• 1 lb frozen cut okra
• 1 lb 70/90 frozen shrimp (thawed)

 Note: This “roux-less” version of a New Orleans favorite is full of succulent shrimp and okra, seasoned Vitality-style, served with a heaping scoop of brown rice.

Caption

Video of Cooking Demonstration Available

• 4 cups okra 
• 1 1/4 cup oil 
• 3/4 cup flour 
• 1 cup onion 
• 3/4 cup bell pepper 
• 1/4 cup celery 
• 4 quarts water 
• salt & pepper 
• 2 lbs. Louisiana Shrimp 
• 1/2 cup green onion

Shrimp Okra Gumbo

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• 5 cups crushed tomatoes (boiled and peeled)
• 4 cups tomato juice
• 1 cup chicken broth
• Fresh Basil
• 1 cup heavy cream
• ¼ lb butter
• salt and pepper to taste