The classic Creole stew in nine simple steps

Gumbo, “New Orleans’ most famous Creole creation”, is a word of Angolan origin that describes a dish that brings together West African, Native American, Spanish and French influences in one gloriously savoury pot of stew. City Creole or country Cajun, everyone in Louisiana has an opinion on the best way to make it, be that with fish and meat, fish or meat, or indeed no meat at all, especially during Lent. This is my version.

Prep 15 min
Cook 3 hr
Serves 4

It reduces the risk of heart disease, stroke, type 2 diabetes and colon cancer – while boosting the health of our gut microbiome and brain. Yet we all eat far too little fibre. Here is the no-fuss guide to getting your 30g a day

What is the leading risk factor for diet-related ill health? Ultra-processed food? Too much salt, sugar or fat? According to a systematic analysis published in 2022, it is our low intake of wholegrains. Wholegrains contain B vitamins, folic acid, omega-3 fats, protein, antioxidants and micronutrients. And, crucially, they are packed with fibre.

“Fibre feels like the forgotten nutrient,” says Dr Samantha Gill, a specialist gastroenterology dietitian for the British Dietetic Association. “It has a reputation for being bland, boring and tasting like cardboard. On top of that, fibre is often related to bloating and flatulence.”