Build-Your-Own Seafood Chowder (Gluten-Free, Dairy-Free)

triple seafood chowder

 

 

This dairy-free build-your-own Triple Seafood Chowder is one of my favorite comforting, most nutrient-dense recipes on this site! It contains gut-healing bone broth, anti-inflammatory wild seafood and veggies, and has the most delicious smoky, creamy, bright finish. I like adding a big scoop of organic rice to make it even heartier and more filling.

 

 

This photo is a “double” seafood chowder made with wild bay scallops (the tiny kind) and smoked sardines. I added organic jasmine rice cooked in the Instant Pot – the easiest most fool-proof way to cook perfect rice every time.

 

The build-your-own version above includes wild shrimp, wild sockeye salmon and smoked kippers.

 

 

What you need for your own Build-Your-Own Seafood Chowder

 

Two to three kinds of wild seafood: I highly recommend including at least one smoked seafood for the tastiest results. I like Bar Harbor brand Smoked Sardines and Smoked Kippers which you can find in the canned seafood aisle of most grocery stores.

 

Flavorful homemade or high-quality store-bought broth: I prefer using chicken or seafood broth for this recipe for the most mild, appealing flavor. My favorite storebought brand is Bonafide Provisions.

 

The vegetables listed in the recipe: The mire-poix of onions, carrots and celery is integral for starting off with a flavorful base. I add in cubed white sweet potato for a hearty starch like a traditional chowder. If you eat corn, you can certainly add some frozen corn kernels as well.

Seasonings: I go fairly light on the seasonings in this recipe so the fish and veggies can stand out, but I’ve been known to double up on the dill, add fresh dill, add dried parsley, marjoram and extra thyme. That’s the beauty of food – you get to customize to YOUR palate! We don’t all have the same taste buds so use this recipe as a base and adjust to your liking if desired. 

 

Make it lower carb by replacing the white sweet potatoes with rutabaga and serving over cauliflower rice!

 

97 reviews

Triple Seafood Chowder

Prep Time 00:00 Cook Time 00:00

Ingredients

  • 2 tablespoons olive oil
  • 2 cups diced yellow onion
  • 1 1/2 cups peeled and cubed white sweet potato (1/3-inch cubes)
  • 3 ribs celery, finely chopped
  • 2 large carrots, finely chopped
  • 3/4 teaspoon sea salt, divided
  • 1 bay leaf
  • 1 cup coconut cream (see tip)
  • 2 cups Beef, Fish or Pork bone broth
  • 8 ounces wild salmon, cubed
  • 8 ounce pre-cooked shrimp, tails removed
  • 3.5 ounce can smoked kippers
  • 1 teaspoon chopped fresh thyme
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon dried basil
  • 1/3 cup packed finely chopped parsley
  • 1 teaspoon lemon zest
  • 1/2 lemon, juice

Directions

  1. Heat olive oil in a large pot over medium-high heat. Sautee onion, celery, carrots, potatoes, 1/4 teaspoon sea salt, and bay leaf until the vegetables are crisp-tender, 6 to 8 minutes.
  2. Add coconut cream and broth to the pot and bring to a low boil. Stir in salmon, shrimp, kippers, thyme, dill, basil, and remaining 1/2 teaspoon sea salt. Cook for 5 minutes until the salmon is cooked through and the vegetables are to desired tenderness. Remove from heat.
  3. Stir in parsley, lemon zest and lemon juice. Ladle into bowls and serve with a scoop of cauliflower rice or white rice for a hearty meal.

Recipe Notes

Tip: Replace coconut cream with 1/2 cup pureed cooked white sweet potato instead, if desired.

Kale Pesto Chicken Soup (Paleo/AIP/21dsd/Whole30)

kale pesto chicken soup

 

Anyone else a pesto fanatic like myself? I can’t get enough of AIP pesto… I really don’t miss the nuts or cheese. I know that sounds crazy and like I’ve been doing this too long, and maybe I have. 

 

Pesto Chicken is my favorite combo which is why I created the infamous (as in infamous for turning you into a pizza-craving demon) Pesto Chicken Pizza for The Healing Kitchen. That recipe is legit. Definitely try it if you haven’t yet. Gimme.

 

You all make some crazy delicious pizzas out of my pizza crust recipe from the cookbook – holy moly! I stalk all of them.Today, however, I’m eating it as soup. I’ve never thought to combine the two until I had a craving for bone broth + garlic herb goodness. And goodness. A perfect pair. Still not into making your own bone broth? I found this frozen bone broth by a company called Bonafide Provisions at my local health food store the other day + used it in a pinch for a different soup I made. It was SUPER delicious! It’s also AIP – no nightshades or seed spices – making it the perfect in-a-pinch broth for your gut-healing soups, stews + mugs!

 

Find my recipe for Kale Pesto Chicken Soup

over on the 21 Day Sugar Detox blog!

Instant Pot Cilantro Chicken Chili (Paleo/Whole30/AIP-Adaptable)

This chili is pretty much a 1-step recipe. Throw everything in your Instant Pot and out pops the most delicious chicken chili recipe that has all the familiar flavors of Mexican chili without any of the nightshade peppers or seasonings.

 

I got the idea for this chili from Sweet Potatoes & Social Change’s recipe for White Chicken Chili in The Paleo AIP Instant Pot Cookbook. This version adds some extra veggies, herbs and seasonings (omit the cumin for AIP, but most people tolerate seed spices well after the elimination phase) as well as some perfectly paired toppings like avocado, green onion and cilantro.

 

PREP TIP: Always make sure you cube your vegetables and protein to the sizes listed below to ensure properly cooked food when using your pressure cooker.

 

If you don’t know what half an inch looks like, break out your 3rd grade ruler like I do. Mine is a unicorn and rainbow holograph ruler, and I will never throw it away. It has moved to almost a dozen homes with me in the last two decades. 

 

This was our second weekend in our new home. We are still getting everything settled and I’ve almost set up Grace’s room. This is her first bedroom and will be so until she’s at least 5 years old, so I wanted to make it look how I would want my bedroom to look if I was a toddler. There’s a teepee, a feathered ottoman, sparkly golden orbs hanging from the ceiling, shiny gold polka dots on the walls, and a bean bag reading chair that fits both of us. I may also hang a Paul Walker poster in there.

 

For her obviously, not for me. The thing I’m most excited about is our new Sunday evening tradition: family beach walk. Last night’s walk was extra peaceful because it was drizzling and cloudy, so most people were home and we had the beach mostly to ourselves. We walked to a sand castle carving contest and a drum circle and darted into the car just before it stormed. I can’t be away from the ocean. It makes me feel like I’m on the edge of the earth and reminds how small and insignificant I am. Not in a way that puts me down but a humbling reminder that I need to take care of my tiny little piece of this world as best I can.

 

Over the last couple years, I’ve forged relationships with people who I thought were good people only to discover they are out for themselves. It was heartbreaking because it’s important for me to be a loyal and dedicated friend and to never turn my back on a person, no matter how far they live from me or how often I see them. Dipping my toes into the ocean and listening to the rhythmic lapping of the waves is a welcome and gentle reminder that those situations are no definition of our world. And people who are not so nice to you probably don’t get out in nature near enough! Right? Because how could you possibly be anything but optimistic and kind if you leave near the ocean or forest or mountains? This world was built to be a beautiful place made for beautiful moments, yes?

7 reviews

Instant Pot Cilantro Chicken Chili

Prep Time 00:15 Cook Time 00:09 Serves 4

Ingredients

  • 1 medium rutabaga or celery root, peeled and cubed (1/2-inch pieces)
  • 2 green plantains, peeled and cubed (1/2-inch pieces)
  • 1 medium red onion, diced
  • 2 pounds chicken breast, cubed (1/2-inch pieces)
  • 1 cup bone broth
  • 1/4 cup lemon or lime juice
  • 1 tablespoon ground cumin (omit for AIP)
  • 1 tablespoon dried oregano leaves
  • 1 tablespoon dried basil
  • 1 tablespoon dried cilantro
  • 1 teaspoon sea salt
  • 1 cup chopped cilantro, tightly packed
  • for serving: avocado, green onion, additional diced red onion, additional chopped cilantro, plantain chips

Directions

  1. In your Instant Pot insert, combine all ingredients except the chopped cilantro.
  2. Seal the lid and set the “Manual” timer for 9 minutes. Once timer elapses, manually vent the lid.
  3. Stir in the cilantro. Serve in individual bowls with suggested toppings.

Recipe Notes

You may use pork loin in place of the chicken, if desired.

10 Best AIP Recipes of 2016

AIP Snowball Cookies

You guys love your healthy, low-sugar treats just like I do! I never want you to miss out on a holiday, or old favorite recipe. These “Snowball” cookies aren’t the same texture as your old butter and sugar laden favorite, but they are super delicious, nutritious and leave out the dairy and most of the sugar. These were the #1 hit on my site in 2016 and I only released them in October – that’s a lotta cookie love!

Pesto Chicken Pizza

Probably one of my favorite AIP recipes I’ve ever created – you will NOT feel like you’re missing gluten, dairy, and nightshades with this flavor-packed grain-free, dairy-free pizza. It’s the shiz. So much tasty, savoryness. I make it for larger gatherings and cut it into small squares for easy finger food. Add it to your holiday appetizer menu & serve it to non-Paleo folks. I promise they will love it too!

Crispy Lebanese Chicken

This was a surprising favorite among the Internet folks! This easy main dish has a ton of flavor – you definitely won’t feel like you’re missing out. Even better if you grill it! My husband said this is his favorite chicken dish I’ve ever made!

Salted Dark Chocolate Chip Cookies

Andddd… not surprising. Who doesn’t love a classic chocolate chip cookie? While my original recipe is not AIP because it contains almonds and dark chocolate! You can sub tigernut flour in place of the almond flour for AIP!

Maple Bacon Balsamic Pulled Pork

Yeah, you should buy an Instant Pot just so you can make this pork. And the Mojo Pulled Chicken from The Healing Kitchen. This pork is addicting – sweet, savory, salty, bacon-y. I mean pork on top of pork with sweet maple syrup and tangy balsamic vinegar? Duh. Serve it with braised greens and some roasted veggies for an easy weeknight meal.

Paleo Pumpkin Blondies

Another no-brainer that made the list! These blondies are dense, moist, cakey and contain all the fall feels we know and love. Top them with creamed maple syrup, also called maple butter, for a decadent treat this holiday season.

Paleo Flourless Lemon Poppyseed Waffles

You’ll want to leave out the poppyseeds to make these 100% AIP, but I included them in the list because these plantain-based waffles are foolproof and delicious. They are thick, sturdy, bread-y, and customizable! Serve them with cooked fruit instead of maple syrup for a completely sweetener-free but oh-so-sweet breakfast treat! Need a Xmas morning breakfast? We always make grain-free waffles and serve a “waffle bar” with bits like bacon crumbles, coconut whipped cream, and honey.

Thai Beef & Veggie Noodle Bowl

Om-nom-nom. Can’t beat this protein & veggie packed bowl of tasty Asian-inspired goodness. It makes a beautiful presentation too, so whip this up for your sweetie, and enjoy date night in this week.

Nightshade-Free “Potato” & Leek Soup

THE BEST SOUP. I can’t stop making this one! It’s SO creamy, satisfying, just perfect happy food. If you have reintroduced white potatoes (a nightshade), use them in this soup instead. I also want to experiment with celery root or parsnips!

Instant Pot Maple Tamarind Ribs

This is my #1 pick for the year, even if it only made the #10 spot. I made this every Wednesday night during my 3rd trimester of pregnancy, served with a green salad and some other veggies. It’s really dang incredible how you can achieve fall off the bone, delicious sticky ribs with practically no effort with the Instant Pot!

3-Step Root Vegetable & Leek Soup (Paleo, AIP, Whole30)

 

Summer weather is no excuse to forget about your bone broth! It’s been at least 100 degrees here every day in Austin and will likely never get lower than the high 90’s until October but I’m still craving my at least-every-other-day bowl o’ broth! The more soup I include in my diet, the more happy my brain and gut seem to be, which is obviously not big news. This is SO not a summer recipe. I realize this. But why wait until fall to give you guys this super-simple soup if you’re like me and always looking for new breakfast ideas!?

 

Soup for breakfast while following a gut-healing protocol is your number-one best bet for starting your day off with a Ka-pow after all! And this one takes such a small amount of time to prepare that I don’t dread having to make it. In fact, I look forward to making my weekly batch of breakfast soup and flavoring it just a bit differently each time. For example, I’ve made this soup using parsnips instead of carrots, elephant garlic instead of regular garlic, white onion instead of yellow onion, and added crispy leeks, sunflower seeds, bacon, and chopped pecans on top! If you’re following elimination phase AIP, stick with the crispy leeks and bacon and also add some diced chicken thigh or leftover pulled pork. You will LOVE your new morning routine!

 

If you own a high-powered blender like a Vitamix or Blendtec, you will have the best luck getting a smooth and silky puree. I’m not sure how a regular blender works with soups like these, since I haven’t owned one in several years. I wouldn’t trade my Vitamix for anything and use it at least once a day.

 

 

3-Step Root Vegetable & Leek Soup

Prep Time 00:15 Cook Time 00:25 Serves 4

Ingredients

  • 2 tablespoons fat of choice
  • 4 large carrots, peeled and chopped into 3/4-inch pieces
  • 2 medium white sweet potatoes, peeled and chopped into 3/4-inch pieces
  • 2 leeks, white parts only, sliced
  • 1 cup chopped yellow onion
  • 5 cloves garlic, minced
  • 1 teaspoon sea salt
  • 1 teaspoon dried thyme leaves
  • 3 cups beef bone broth, homemade preferably
  • 2 teaspoons lemon juice
  • 1/8 teaspoon ground cinnamon

Directions

1. Heat fat of choice in large saucepan over medium heat. Add carrots, potatoes, leeks, onion, garlic, sea salt and thyme leaves to pan and cook, stirring every few minutes, for 12 to 15 minutes until tender.
2. Add bone broth to pan and bring to a boil. Cover and reduce heat to medium low and simmer for 8 to 10 minutes until vegetables soft enough to pierce with a fork.
3. Transfer to a high-speed blender like a Vitamix or Blendtec and blend on high for at least 60 seconds until you achieve a silky smooth puree.

 

Parsnip & Pancetta Chowder with Crispy Leeks (Paleo, AIP, Whole30)

parsnip pancetta chowder

 

 

Today was all about resting, relaxing, and taking care of my body. I’m not very good at relaxing for extended periods of time (30 minutes is good, right?). I thought more than once, “Man, this is boring” and “Ugh, I want to go exercise, it’s been 3 days!” But I knew it’s what I needed after a day from the dark depths of you know where on Saturday. We had our Austin book signing Friday night which was super fun because we did a group dinner before it. It was a delicious 4-course AIP off-menu meal at Vox Table, and they served the most amazing smoked sunchoke and rutabaga chowder. It put me the mood for root veggie chowder this week, but I couldn’t find rutabaga or sunchoke at my store. It ended up being much more affordable to go with parsnips and leeks anyways, so this chowder tastes nothing like the one I had at Vox, but it’s hearty, filling, and fairly delicate in flavor. It really could be the base of a lot of additions such as salmon or cod chowder, and it’s based on my Bacon & Salmon Chowder from The Healing Kitchen. Fun back story, I know.

 

So basically the Austin book tour stop came in the middle of 4 weeks of insomnia that had been getting worse as my pregnancy progresses. Part of it I know is caused by stress (new job, new book, new baby, new city, new life in general) and anxiety (“Oh my god, I’m going to be a mother and not just for like a few years, but for the rest of my life. How am I going to survive on no sleep!? Will she be a good breastfeeder!? I hope she’s nice and not a bully when she’s older. I’m going to teach her about bullying from a young age and how important it is to be nice to everyone. Will I put cute notes in her lunch box? When is she going to lose her virginity!? I’m going to lock her inside the house if it’s before 16.” Yeah, that last one is the definition of anxiety. Worrying about your unborn child’s future romantic relationships. Yeesh. Plus all the tossing and turning you do as your belly grows and your tail bone aches and your little sweet nugget it simultaneously kicking your bladder and your pubic bone at the same time somehow. 

 

That night, I could NOT sleep, and I had only gotten 3 hours of sleep the night before, so I was delirious and exhausted. I had a series of tear-filled anxiety attacks that night, my husband stayed up with me the whole time like an angel, and when the sun rose, I had to make the decision on whether or not I would make the 5-hour roundtrip drive to Houston for the book signing. Honestly, book signings are exhausting I’ve learned. You’re on your feet for 3 to 4 hours, meeting tons of new & friendly people, and not taking enough water and pee breaks. I couldn’t imagine doing that to my body or my baby on a total of 3 hours of sleep in a 48-hour period, and I was also having a return of some pretty violent pregnancy sickness, which in itself is very exhausting. It ended up being a blessing that I did not go because I didn’t keep any food or liquid down for 24 hours that day and night and ended up extremely dehydrated. I’ll spare you the details, but I broke down crying on the floor at 11 pm Saturday night after I had gotten sick all over my bathroom floor for the 8th time that day, had to shower (again), and then on my way back to bed rolled my ankle and dropped my puke bucket on the floor. Remember, now I’m only at 5 hours of sleep in a 72-hour period at this point. I also have a terribly guilty conscience and felt really bad about letting people down about not going to Houston. I was feeling extremely defeated and anxious at this point.

 

I laid in bed and cried and thought about my grandma whom is very special to me that passed away several years ago. I told her I missed her and that I wish she was here to meet baby Grace. I just kept telling her out loud how much I missed her while I was shaking and crying. And then suddenly every muscle in my body relaxed for the first time in I can’t remember when, and I felt a strong sense of calm come over me. Within a second and no more. I’m a pretty spiritually-connected girl and believe our loved ones that have passed are not in our past. They are always with us, and I know my sweet grandma was reminding me how she will meet Grace and that I will be okay.

 

So that’s some pretty intimate stuff to share on a blog, but if you’ve been reading for awhile, you know I’m not shy. People hide behind social media and online communications so much these days, and no one just tells it like it is. This is what it is (other than poor grammar):

– Being a first time mommy is really scary and it’s normal to have a lot of self-doubt

– The people who really care about you will be there for you when you need them (i.e. my husband and my grandma) and will put their needs aside 

– Never feel guilty about choosing your health and healing and your family’s health over an obligation

 

I’m sure these aren’t the last lessons I’ll learn this year, but I thought I’d share. Writing a cookbook wasn’t easy, and doing it in the midst of full-time work, finishing my master’s program and research project, dealing with the worst Hashimoto’s flare ever, moving 4 times throughout the process, finding out I’m pregnant and dealing with everything that goes along with that, and then realizing “Crap! I need to be closer to my family once this baby arrives… we need to move AGAIN”, definitely chalks 2015 and the beginning of 2016 up to a year of stress and change.

 

So what I ask of you all is to be patient, kind, compassionate, understanding, and empathetic of others.

We often don’t know what someone has been going through, especially if the only communication we have with them is a text message here and there or a check in on Facebook. As a society, we seem to have lost the art of grace and selflessness in turn for power, money, ego, and self-interests. When we’re tunnel visioned, we don’t have the opportunity to see the people around us who could use some kindness. It’s time to take it back old school, if we’re going to talk about an ancestral movement at all, and remember that without our clan, family, and kindred, we would never have survived the dark ages.

 

This savory dairy-free chowder is filling, comforting & easy too!

 

7 reviews

Parsnip & Pancetta Chowder with Crispy Leeks

Prep Time 00:15 Cook Time 00:15 Serves 4

Ingredients

  • 2 tablespoons olive oil, divided
  • 4 ounces pancetta, finely diced
  • 2 cups chopped leek (white part only)
  • 2 large cloves garlic, minced
  • 1 cup chopped celery
  • 1 cup chopped yellow onion
  • 1 1/2 pounds parsnips, peeled and chopped into even 1/2-inch pieces
  • 1 Bay leaf
  • 1 teaspoon dried thyme
  • 1/2 teaspoon smoked sea salt
  • 28 ounces beef or chicken bone broth*, plus additional for thinning if desired
  • 1 tablespoon lemon juice
  • Smoked sea salt and fresh parsley, for serving

Directions

  1. Heat 1 tablespoon olive oil in a large heavy bottom saucepan or Dutch oven. Sautee leeks for 2 minutes until beginning to brown. Add the pancetta and garlic and sautee for 4 more minutes until fragrant and the leeks have wilted. Transfer to a bowl and set aside.
  2. Add remaining tablespoon olive oil to the saucepan and turn heat to medium. Stir in celery and onion for cook until fragrant, about 3 minutes. Now stir in the parsnips, bay leaf, thyme, and sea salt. Cook for 5 to 6 minutes until the parsnips have begun t soften.
  3. Add bone broth to the pan and bring to a boil over medium-high heat. Reduce heat to medium and cover saucepan with a lid. Cook for 5 to 6 minutes until the parsnips are tender enough to puree but not mushy. Immediately transfer 2 cups of the chopped veggies from the pan to a separate bowl using a slotted spoon. These will be the chunky vegetables in your soup.
  4. Transfer the remaining contents of the saucepan, including the bay leaf, to a high-speed blender. Blend until silky smooth.
  5. Transfer blended soup back into the saucepan and then stir in the reserved leeks/pancetta, reserved chopped and cooked parsnips/celery/onions, and the lemon juice. Determine if you would like your chowder any thinner. If so, add 1/4 cup of additional warm bone broth at a time until desired thickness is reached.
  6. Serve sprinkled with smoked sea salt and fresh herbs, if desired.