re: Healthier Roux

quote:

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coconut oil

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coconut oil is not healthy. It raised LDL (bad cholesterol) more than butter.

But flour does. It's worded a bit strangely but OP is asking for a healthier alternative to vegetable oil and a gluten free replacement for flour.

quote:

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but I'm not sure what to do about replacing flour

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What about corn starch? Not sure if it would work but someone should do that experiment.

Did some more digging. Here is one with brown rice flour.

brown rice flour roux

Here is one with xanthan gum. Interesting.

Xanthan gum roux

That would thicken it just fine I would imagine.

Gluten-Free Gumbo

By Judy Walker
NOLA.com | The Times-Picayune
From "The Gluten-Free Table: The Lagasse Girls Share Their Favorite Meals" by Jilly Lagasse and Jessie Lagasse Swanson

1 cup gluten-free all-purpose flour blend (we've used Arrowhead Mills Gluten Free All Purpose Baking Mix)

1 cup vegetable oil

1 1/2 cups chopped yellow onion, (about 1 large onion)

1 large green bell pepper, cored, seeded, and chopped (about 1 cup)

2 cloves garlic, crushed

1 pound smoked sausage, such as andouille or kielbasa, sliced into bite-size rounds

2 teaspoons roughly chopped fresh thyme leaves

1 teaspoon celery salt

1/4 teaspoon cayenne pepper, more if desired

3 bay leaves

Black pepper to taste

6 1/2 cups chicken stock or water

1 pound boneless, skinless chicken breasts, cut into bite-size chunks

1 1/2 teaspoons Emeril's Rustic Rub or Original Essence Seasoning, or meat rub or Cajun seasoning of your choice

1/2 cup thinly sliced green onions (about 5 green onions)

2 tablespoons chopped fresh parsley

Cooked rice, for serving

In a large (8- to 10-quart) soup pot, combine the flour and oil over medium heat stirring constantly and gently for 20 to 25 minutes to make the roux.

Add the onion, bell pepper, and garlic, into the pot. Stir and cook until the vegetables are slightly softened, about 5 minutes.

Add the sausage, thyme, celery salt, cayenne, bay leaves, and a bit of pepper to the pot. Stir and cook for an additional 5 minutes. Add the stock or water and stir until the roux mixture and liquid are well combined. Turn the heat to high and bring to a gentle boil.

Once boiling, turn the heat down to low and simmer uncovered for 1 hour, stirring frequently.

Meanwhile, place the chicken pieces in a bowl and sprinkle with the Rustic Rub or Essence Seasoning. Put aside in the refrigerator until needed.

After the hour's cooking time is up, add the seasoned chicken to the pot and simmer uncovered for an additional 2 hours, stirring frequently and skimming off any fat that may rise to the top.

Turn off the heat, remove the bay leaves, and stir in all but a tablespoon or so of the green onions and all the parsley Serve immediately in deep bowls, over the cooked rice of your choice and garnished with a sprinkling of the remaining green onions over top.

Saw this for the first time this weekend. Anyone try it?