Vegitarian “CHICKEN & SAUSAGE” GUMBO with a hint of cricket!





A taste of New Orleans with this savory and delicious 

(vegan) chicken and sausage and a dash of cricket! 



14oz Plant based sausage links (like Beyond Meat)

1 quart water

1 quart vegetable broth

1 pound okra,1-inch slices (cut & frozen if fresh is not available)

1/2 C water, to cook the okra

3/4 C unsalted butter

1/2 C flour 

1/4 C cricket flour

1 1/2 C yellow onion, diced

1 1/2 C bell pepper, diced (mix of red, yellow and green)

1 C celery, diced

2 cloves garlic, minced

2 C diced canned tomatoes

10 oz Meatless Chicken (I like Gardein)

1 bay leaf, dried 

1 tsp thyme, dried 

1 tsp basil, dried 

1 tsp cayenne pepper, and/or chili pepper 

1/2 tsp black pepper

1 tsp kosher salt1 teaspoon kosher salt

1 tbsp gumbo file, (I like Zatarain’s)


*My Gluten Free Flour Mix: 1/4 oat flour, 1/4 brown rice flour, 

1/4 Harmony Cricket Flour.



– In a medium saucepan, add okra and 1C of water. 

– Bring to a boil, then reduce heat and cover. 

– Simmer for 7-9 minutes until tender, stirring occasionally.

– Transfer okra to a colander, drain, then reserve.

– In a large pot, combine 3/4 cup butter & flour(s)

– Cook over medium heat, frequently stirring with a whisk to make a dark brown roux, about 10 minutes. In the last 5 minutes make sure to continuously stir so the roux does not burn.

– Add onion, bell peppers, celery, and garlic. Sauté until vegetables are tender, about 8 to 10 minutes.

– Add 1 quart water, 1 quart vegetable broth,cooked okra, tomatoes, and sliced “sausage” and “chicken”. Cook for 10 minutes, stirring occasionally.

– Add bay leaf, thyme, basil, cayenne, pepper, and salt.

– Add reserved water (from step 2), mix well. You may add more water depending on how thick you want the gumbo.

– Simmer over medium-low heat, for approximately 30 minutes with pot loosely covered, stirring occasionally.

– Turn off heat, and slowly stir in the gumbo file. 

Taste and season with more salt and pepper as desired.

Serve over steamed rice.


Recipe Inspiration: Jessica Gavin, Culinary Scientist

Avocado Black Bean Quinoa Bowl

with cilantro vinaigrette





1 Avocado

6 oz. Black Beans

1 huge bunch of fresh cilantro (2 cups packed)

1/4C Cricket Flour

3 Garlic Cloves minced

4 oz. Grape Tomatoes

1 Lime

1 Poblano Pepper

2 tsp.Taco Seasoning

1/2 Olive oil (+ a little more for sauteing garlic)

2 tablespoons white vinegar

1/2 teaspoon red pepper flakes

1C Quinoa

2C Vegetable Broth



For Quinoa:

Combine rinsed quinoa and vegetable broth in a saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Add 1/4 C cricket flour,stir and cook until the quinoa has absorbed all of the water, about 10 to 20 minutes. Reduce heat to maintain a gentle simmer.

Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. Remove the lid and fluff the quinoa with a fork. 


For vinaigrette

Blend everything in blender or food processor:

1 huge bunch of fresh cilantro 

(1 3/4 cups packed, save 1/4C to garnish)

1/2 cup olive oil, 2 tablespoons white vinegar

1 clove garlic, 1 teaspoon kosher salt

1/2 teaspoon red pepper flakes, and 1/4 cup water, if needed




Slice avocado, poblano pepper and tomatoes, mince garlic 

and dice cilantro


Over medium heat add 2 tbsp olive oil to pan, add 2 tbsp of minced garlic (save remaining tbsp for dressing)  and cook until fragrant, add black beans and season with taco seasoning 


Cook 3-4 minutes stirring occasionally


Plate as shown and drizzle with vinaigrette

Chickpea Tomato Stew

(Excuse the photo, I seriously need to re-do this one and bring along one of my food stylists. Trust me – it tastes aaaamazing!)


Minimal prep work and easy to find ingredients!  

A lovely bowl of this chickpea stew is so good on 

those cold winter days.






1/2 medium onion, diced 

4 cloves garlic, minced

1/4 c cricket flour

1 tsp smoked paprika

2 tsp Italian seasoning

1/2 tsp fennel seeds

1 can chickpeas, rinsed & drained

1 fresh jalapeno, sliced

1 medium sweet potato, peeled and cubed

1 15 oz can crushed tomatoes

1 tbsp nutritional yeast

2 heaping tbsp tahini

1 c of water

2 handfuls of baby spinach

4-5 fresh basil leaves, torn or sliced thinly






Bring a large pan to medium heat, add a little olive oil to prevent sticking. Toss in onion
with a pinch of salt and saute until softened. Add in garlic, saute for about a minute


Add cricket flour, paprika, italian seasoning, fennel, chickpeas, sweet potatoes and jalapeno. 


Stir well to combine and add tomatoes, water, nutritional yeast and tahini. 

Stir well and bring to a simmer. Allow misture to cook for about 10-15 minutes or until the sweet potato is cooked. (Test by poking with a fork to make sure it’s soft.)

Mix in spinach and allow to cook down into your stew. Top with fresh minced basil and some additional jalapeno if you like. Serve as is, or with some rice. 

Cauliflower Kale Salad


I discovered this simple and healthy recipe on Instagram and captured it in my photos. (I cannot find the source of this genius ingredient blend but found it worthy of sharing.) The roasted cricket, cauliflower & kale salad is finished with crumbled feta (or vegan cheese) and balsamic vinaigrette.





1 head cauliflower, leaves removed, bottom stem trimmed

3 tablespoon of cricket flour

1 tablespoon olive oil

1/2 teaspoon kosher salt

1/4 teaspoon black pepper

1/4 teaspoon red pepper flakes



For salad:

1 large bunch kale, 

stems removed and leaves roughly torn or chopped

2 scallions, thinly sliced

1/2 cup chopped roasted tomatoes

1/2 cup chopped pitted Kalamata olives

1 tablespoon chopped parsley

1/4 cup crumbled feta

(*Roasted crickets would make an excellent addition too!)



For vinaigrette

2 tablespoons balsamic vinegar

1/4 cup olive oil

1/4 teaspoon kosher salt

1/4 teaspoon black pepper




Preheat oven to 425℉.

Cut the cauliflower lengthwise into 3/4-inch slices. In a large bowl toss the cauliflower, cricket flour, 1 1/2  tbsp olive oil, 1/2 tsp kosher salt, 1/4 tsp black pepper and red pepper flakes.


Arrange in a single layer on parchment lined baking sheet. Roast for 20-25 minutes, flipping halfway through cooking, until browned.


In a large bowl, combine the cauliflower, kale, scallions, tomatoes, olives, parsley and feta.


For the vinaigrette, whisk together the balsamic vinegar, olive oil, salt and pepper in a small bowl. Drizzle over the salad.




This vegan savory-sweet, smoky, crispy plant-based bacon is SO EASY & FAST to make. It’s perfect for adding to pasta, salads, sandwiches (hello vegan BLT) and more! Just 1 pan, 8 ingredients, and 15 minutes required! Let us show you how it’s done.



1/2 tsp oil (if oil-free, omit)

2 cups sliced shiitake mushrooms 

(sliced ~1/4 inch thick // if stalk is stiff, remove)

2-3 tsp tamari 

(or coconut aminos if soy-free, just use a bit more as it’s not as salty as tamari)

2 tbsp cricket flour

1 ½ tsp maple syrup

1 tsp liquid smoke

1/2 tsp ground black pepper

1 tsp smoked paprika


¼ cup olive oil or avocado oil

½ cup loosely packed fresh parsley leaves

1 Tbsp. fresh rosemary

1 Tbsp. fresh thyme 

1 small clove garlic

¼ tsp. salt

Recipe Inspired by: Minimalist Baker



Preheat oven to 400℉.

Heat a large rimmed oven-safe skillet (cast iron if you have it) over 

medium heat. Once hot, add oil, then mushrooms, tamari (starting 

with the lesser amount), cricket flour, maple syrup, liquid smoke, 

black pepper, and smoked paprika. 


Stir to coat.

Sauté, stirring frequently, for 2-3 minutes. Then transfer to preheated oven and bake for 10-12 minutes or until browned, dried, and slightly crispy.


Store cooled leftovers in a loosely covered (to allow some airflow) jar in the refrigerator for 3-4 days. Reheat in a 350℉ oven or on the stovetop over medium heat until hot. These are also delicious served at room temperature or even a bit cold. Best when fresh.


Tips for making mushrooms taste like bacon:  It’s all about the seasonings and a method that gets them crispy and caramelized!


The smokiness comes from liquid smoke and smoked paprika, while tamari adds a salty kick, maple syrup a subtle sweetness, and black pepper that classic peppered bacon texture.


The mushrooms are cooked in a skillet (preferably cast-iron) where they 

soak up the flavors. They’re then transferred to the oven, which allows 

them to get crispy!


Did you make this recipe? If you did, we’d love to hear about it! Tag @harmonycricketfarm on instagram and share your photo.

Stuffed Sweet Potato


I love all the flavors that come together with this easy to make dish. 

Sweet potatoes make the perfect base for so many recipe ideas.

Bonus: They’re affordable, easy to find, and super easy to prepare!

You can dial it up with hot peppers, or tone it down with less ingredients, 

add Crispy Shiitake bacon, broccoli, or nothing at all. 





2 medium sweet potatoes

1/2 lime, juiced 

1/4 c whole crickets 

(I personally love Don Bugito’s Chili Lime Crickets!)

1 – 19oz can black beans, drained & rinsed

1 avocado lightly smashed with a fork 

12 cherry tomatoes

1/4 c corn

2-3 green onions sliced

1/4 c fresh cilantro, torn or diced

sriracha drizzle (optional)





Preheat oven to 425℉.

On a baking sheet lined with aluminum foil, prick sweet potatoes all over with a fork.


Bake until tender, 45 to 50 minutes. Let cool 10-15 minutes. Split with knife and top with ingredients.


Squeeze fresh lime and drizzle sriracha if desired. 




Recipe Inspired by:

Home Page

Nutritionists Stacie Hassing and Jessica Beacom