Instructions: Prepare a large, nonstick pan with olive oil spray and heat on medium-high heat. Add okra, onion, bell peppers, celery, and garlic. Saute 5 minutes.

Remove vegetables to a bowl.

ROUX* - Add oil to saucepan and stir in flour. Saute 3 minutes, until flour turns a cocoa color.

*For a roux with no fat, omit the oil and brown the flour in a dry pan, over medium heat, stirring constantly. Without oil, flour will burn.

Add the 4 cups water little by little, stirring constantly until smooth.

Bring to a simmer, add thyme and cayenne. Add tomatoes breaking them up with a spoon. Return vegetables to the pan and simmer 5 minutes. Add corn and lima beans. Continue to simmer 5 minutes. Turn off heat, add Worcestershire sauce, file powder and salt and pepper to taste, and let stand. Serve gumbo with Worcestershire sauce and hot pepper sauce at the table as desired. Serve with hot cooked rice.

To make RICE: Bring a large pot of water with 2 to quarts of water to boil. Add rice and boil, uncovered, about 10 minutes. Test a grain. Rice should be cooked through, but not soft. Drain rice in a colander. Run hot water through rice and stir with a fork. Add salt and pepper to taste.

*FILE : powdered sassafras leaves, most commonly used to flavor and thicken gumbo.

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