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Thread: Flour Free Rue? page

  1. #1
    lahlon55's Avatar
    lahlon55 is offline Junior Member
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    Mar 2011
    Atlanta, Georgia

    Flour Free Rue?

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    I made a pretty mean Duck and Shrimp Gumbo (even if I stole the recipe from John Besh) before going Primal. While all the ingredients of the gumbo are fine, one uses flour in making the rue. Anyone made a rue using coconut flour or any other ideas for the dish?

  2. #2
    Doddibot's Avatar
    Doddibot is offline Senior Member
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    Apr 2011
    You can make a roux using potato or sweet potato flour (or even arrowroot). Coconut should work too but it will taste quite different, as toasted coconut tends to.

    I see no reason why a nut flour wouldn't work, but I haven't tried it.
    Last edited by Doddibot; 04-16-2011 at 04:02 PM.
    "Thanks to the combination of meat, calcium-rich leaf foods, and a vigorous life, the early hunter-gatherers were robust, with strong skeletons, jaws, and teeth." - Harold McGee, On Food And Cooking: The Science and Lore of the Kitchen

  3. #3
    NurseMama5's Avatar
    NurseMama5 is offline Senior Member
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    Dec 2010
    SouthEast Iowa
    or xantham gum?
    "I tried to call the nurse again, but she's bein' a little bitch....I think I'll get outta here." Pink

  4. #4
    unchatenfrance's Avatar
    unchatenfrance is offline Senior Member
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    Feb 2010
    Ontario, Canada
    Towards the end of cooking, peel and grate in a raw potato and let simmer for half an hour or so. It will thicken right up.

  5. #5
    geostump's Avatar
    geostump is offline Senior Member
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    Nov 2010
    Ohio, its not the heart of it all
    Cornstarch. Not exactly primal but its low in carb and to make a roux you need less cornstarch than it would take if you used flour. Cornstarch is also 7g of carbs per serving. I use it as a thickener all the time.

  6. #6
    The Big L's Avatar
    The Big L is offline Senior Member
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    Feb 2010
    I make a roux for my étouffée about once a week. I always use whatever gluten-free flour mix I have on hand, which is usually something from Bob's Mill. I think the primary ingredient is rice flour, and there's also some corn flour in there. Anyway, I couldn't care less about the carb count...I'm only using around 4 Tbsp of flour anyway. The étouffée always comes out awesome, so I'm happy.

    Oh yeah, I should mention that I serve my étouffée over plenty of white rice.

  7. #7
    Barb's Avatar
    Barb is offline Senior Member
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    Mar 2010
    Seattle, WA USA
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    I just made some Swedish Meatballs today, and to thicken the sauce I used arrowroot powder. It got nice and thick! Used it just like flour - stirred into the pan drippings, cooked up a bit, then added the liquids and simmered until thick and bubbly.

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