Easy Salmon Chowder

What’s your view on salmon?  I really like to eat salmon several times a month.  It’s loaded with all sorts of good things to help strengthen our bones and to help reduce inflammation.  (Some researchers say inflammation is the root of all disease.  I do know it’s not good for our bodies.)

It’s been cold this week and I’ve been in the mood for salmon and for soup, so I threw some things in a pot and kept tweaking and adding things.  This is what I came up with, and I think it’s yummy.  I didn’t measure anything so the recipe is going to be estimations.  From start to finish was less than 30 minutes and it might could be made in 20 minutes, if necessary.

This is my go-to salmon in a can, Raincoast Wild Pink Salmon.  It’s not farm raised and it comes from the Pacific Northwest.  I’ve been buying it at Natural Grocers for a couple of years now because of its quality.  I would think that Whole Foods and Trader Joe’s would carry it too.

INGREDIENTS:

This recipe is for one serving.  Multiply ingredients by number of servings.  If you don’t use organics, then substitute with what you do use.

  • 1 cup Pacific Chicken Bone Broth, organic
  • 1/2 cup sliced carrots from a bag, organic
  • 1 stalk of celery thinly sliced, organic (optional)
  • 1/2 cup Pacific Cream of Chicken Condensed Soup, organic
  • 1/3 – 1/2 can of Raincoast Wild Pink Salmon, 5.65 oz. can
  • 1/2 cup canned peas, organic (or frozen)
  • 1/2 cup frozen corn, organic
  • 1/2 teaspoon rosemary, organic
  • 1/2 cup almond milk (Optional, if not used then use 1 cup of broth)
  • 1-2 cups fresh salad greens, organic
  • salt & pepper to taste

DIRECTIONS:

  • Pour broth into a saucepan and put on medium heat.  Add sliced carrots and sliced celery.  Bring to a boil and reduce heat to medium low and cook for 5-10 minutes.
  • Add cream of chicken soup, salmon, peas, corn, and rosemary.  Mix together. Then add salad greens on top.  Simmer for 5 minutes and stir salad greens into chowder as they wilt.
  • Add almond milk and heat for a couple of more minutes or until heated thoroughly.  Season with salt and pepper to taste.

You can tweak this recipe to make it creamier by adding more of the cream of chicken soup.  Leave out any veggies you don’t like.  Chopped onions would be good to add with the carrots and celery.

Hope you like this salmon chowder and feel good from eating all the healthy ingredients.  Enjoy!

I was not compensated in any way for this post. This is a recipe I really enjoyed on a cold day, and I just wanted to share it with y’all!

 

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Bone Health: Organic Black Eyed Peas with “Snaps”

Black eyed peas are so healthy and yummy.  I’m usually wanting something fast and easy, though, when I’m busy with work and family.  Most of the time, there’s probably not time to shell peas and wait until they cook. Or I’m tired and want something easy.  Having a can of healthy veggies to open and eat is my version of healthy fast food.

Per half cup, these canned black eyed peas provide 6 g of protein, 4 g of fiber, and other great nutrients such as calcium, potassium, B1, B2, folate, phosphorus, magnesium, and zinc.  Half a cup only has 1 g of fat, 25 mg of sodium, and 16 g of carbs.

Eden is the brand of peas I always buy.  Eden soaks their beans and peas which is important.  Years ago, people always soaked peas and beans.  Soaking helps to break down phytic acid (also called an anti-nutrient) which can bind to calcium and slow its absorption.  This soaking process also helps digestion and the gut.

I grew up with my mom cooking fresh black eyed peas straight from our garden.  I have many sweet memories of her shelling peas.  Sometimes, I would help her.  She would usually leave “snaps,” the part that looks like little green beans, in the peas.  That’s my favorite way to eat black eyed peas…with the snaps.  So I add a can of organic green beans.  It’s my easy version of having snaps.

I season the black eyed peas with organic extra virgin olive oil and a little bit of freshly ground pepper.  What would really make this delish is to have a piece of corn bread baked in a black iron skillet the way my mother use to fix it!  That’s the best!  Again, if I’m wanting something fast, organic tortilla chips is the next best thing to cornbread. (always buy organic corn products but that’s another post)

 

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