What is the perfect dish for a slightly chilly fall Sunday?
Migraine-free Gumbo of course! 

I love some gumbo, but it is much too risky for me to sample someone else's recipe.  There could be all kinds of crazy migraine triggers packed into this delicious dish in a restaurant.  So, here is the recipe I use...

Ingredients:
The roux:
1 cup vegetable oil
1 cup gluten-free flour (I used Bob's Red Mill Gluten-Free All Purpose Baking Flour)

The gumbo:
1.5 cups chopped shallots (shallots aren't a trigger...onions are a trigger)
1 cup chopped celery
1 cup chopped bell peppers
1 pound nitrate, nitrite and MSG free Andouille sausage cut into 1/2 inch slices (found at natural food store)
1.5 teaspoons salt
1/4 teaspoon cayenne
3 bay leaves
4 chicken breasts
18 large shrimp cut into bite size pieces (make sure your shrimp is preservative-free)
1 tablespoon Migraine-Free Dry Spicy Rub
2 teaspoons dried parsley
1/2 cup chopped green onions (green onions aren't a trigger...onions are a trigger)

In a large pot on stove I put 4 chicken breasts and the sausage in 7 cups of water.  I bring them to a boil then reduce to medium heat and cover.

I start the roux.  I put the vegetable oil and gluten-free flour on medium heat in a large pot on stove.  I stir this consistently for about 35 minutes until it turns dark chocolate brown.

I serve this gumbo over white rice.  I have been using a Jasmine rice lately that is easily prepared in about 20 minutes. I usually start cooking the rice as soon as I complete the roux.  The rice is simply prepared per the instructions on the bag.

Next I start chopping.  I chop the celery, bell peppers and shallots, and green onion.  I cheat on chopping the shallots and toss them into my mini food processor after removing the skin.

I now begin to peel and prep the shrimp.  Which basically entails peeling them and cutting them in thirds and the sprinkling them with some Migraine-Free Dry Spicy Rub.

When the chicken is cooked all the way through remove it and the sausage and cut both into bite size pieces. I make sure to save the water from the chicken and sausage. I add the water back in later after straining off the white fatty froth.   I cover the chicken in the Dry Spicy Rub.

I add the celery, bell peppers and shallots into the roux. I cook on medium heat until they begin to soften (about 5 minutes).

I add in the sausage, salt, cayenne and bay leaves.

I add back in the water from the chicken and sausage while straining off the white fat that has gathered at the top of the water.  I bring this to a boil and then turn down heat to medium-low heat uncovered.

I add in the shrimp and let it cook until they are completely pink and cooked.  I add in the parsley and green onions at the very end.  I serve this yummy concoction over the rice.  The fact that this a migraine-free gumbo makes it taste that much better:)

The key to making a migraine friendly spicy rub for fish or meat is just that...make it yourself.  Many store bought rubs and spices come with some ingredients that we migrainuers can do without--namely MSG.  Why would they add MSG to their seasoning mixes?  Well, for a number of reasons.  The first being that it adds depth and fullness to the flavoring.  It is thought to intensify or enhance salty and sour tastes.  What these manufacturers don't realize is even though it may be tasty it causes lots of us to experience adverse symptoms as a result of adding this flavor enhancing migraine trigger.  Remember MSG has a lot of aliases: hydrolyzed protein, autolyzed yeast, and sodium caseinate to name a few.

Here are the ingredients for my Dry Spicy Rub:

4 tablespoons paprika
1 tablespoon cayenne
2 tablespoons ground black pepper
3 tablespoons garlic powder
3 tablespoons salt
1 tablespoon dried oregano
1 tablespoon dried thyme

Combine all of this in a small dish and mix them together.  This may be stored with your seasonings in an airtight container for up to 3 months.  Make sure to date your container.

How I use my Dry Spicy Rub:
I use this rub to season fish and meat before grilling or cooking.  I also like adding it for some spicy flavor to soups, stews, gumbo, etc. (you get the point).  I sprinkle the rub onto the meat and "rub" it in covering the entire meat.  I try to add this about 30 minutes prior to cooking or grilling.  It can be left on up to 24 hours before cooking.  I also have been known to put a few dashed of this in my chicken noodle soup after it is prepared and just before I eat it.