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Calo­ries Fat Choles­terol Sodium Potas­sium Car­bo­hy­drates Fi­bre Sugar Pro­tein Vi­ta­min A Vi­ta­min C Man­ganese ASY, HEARTY, HOME­MADE soup: corn chow­der is a favourite with every­one and we all know why. The clas­sic is made with co­pi­ous amounts of oil or but­ter, ba­con, cream and sugar-loaded creamed corn. No one can deny it’s de­li­cious. But every­one also knows how in­cred­i­bly bad it is for you. Some­times the clas­sic recipes de­serve to be tweaked so we can eat them more of­ten, right?

My ver­sion uses no but­ter, ba­con or cream, but you’ll love it just the same. You can eas­ily switch up this recipe to suit your fam­ily’s needs if you’re ve­gan or want to add more pro­tein. Plus it just gets bet­ter and bet­ter as it sits in the fridge, so try to keep some for left­overs.

This is eas­ier to make than you think. The only time-con­sum­ing part is the chop­ping, but once that’s done you’re good to go. It comes to­gether in a snap and din­ner can be on the table or in the ther­mos, pronto.


minced 8–10

In­gre­di­ents 2 tbsp co­conut oil 1 onion, ½ red pep­per, 2 gar­lic cloves,


¼ tsp dried thyme 1 red potato, 2 sweet pota­toes,

peeled and diced

4 ½ cups chicken

broth 4 cobs of corn,

ker­nels cut off (ap­prox. 3 cups)

1 can co­conut milk,

full fat each diced

¼ tsp

pep­per ½ tsp smoked





Di­rec­tions 1. 4.

Over medium-high heat, melt the co­conut oil and sauté the onions, pep­per and gar­lic un­til soft. Add potato, sweet potato and broth, then bring to a rolling boil. Boil for 10 min­utes. If you have an im­mer­sion blen­der, take the pot off the heat and pulse the soup a few times. This will help thicken it up. If you don’t have an im­mer­sion blen­der, don’t worry about it. It will still be de­li­cious, just not as thick. Place the pot back over medium-low heat and add the corn, co­conut milk, salt, pep­per and smoked pa­prika. If you don’t have smoked pa­prika, the flavour will not be the same. This is how I get away with not us­ing ba­con – it re­places the smok­i­ness in this dish. (Once you buy it, you’ll never go back to us­ing reg­u­lar pa­prika.) Let sim­mer for five min­utes. Top with some fresh herbs and serve im­me­di­ately.

Ve­gan op­tion: Use veg­etable broth or wa­ter. Chicken Corn Chow­der op­tion: shred­ded chicken at the very end. Stir in a breast of cooked and

This will stay great (and ac­tu­ally im­prove) in the fridge, in a sealed con­tainer, for up to a week.

Seanna Thomas is a food, health and lifestyle blog­ger at the Nutri­on­naire.

195 12 g 2.2 mg 515 mg 467 mg 20.5 g 2.7 g 2.8 g 3.5 g 111% 46% 22%

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