A chowder is a classic American meal-in-a-bowl soup. The name is derived from the French word chaudière, meaning ‘stew-pot’. This delicious chowder is flavoured with lean bacon, leeks and tomatoes and thickened with potatoes, all of which provide the perfect background for tender flakes of salmon. Try it with sourdough bread.
B6, B12, C, E, A, B1, B2, folate, niacin, calcium, potassium, selenium, zinc, copper, iron
*For a sweetcorn and blue cheese chowder, soften 1 chopped onion and 1 chopped celery stick in 15 g (½ oz) butter. Stir in 340 g (12 oz) peeled and diced potatoes, 450 ml (15 fl oz) semi-skimmed milk, 300 ml (10 fl oz) vegetable stock and 1 bay leaf. Half-cover and simmer for 12 minutes or until the potatoes are tender. Purée one-third of the soup in a food processor or with a hand-held blender, then mix it with the rest of the soup. Stir in 1 can cream-style sweetcorn, about 420 g, 3 tbsp snipped fresh chives and salt and pepper to taste. Simmer for 2–3 minutes to heat through. Ladle into serving bowls and top each one with 1 tbsp fromage frais and 30 g (1 oz) crumbled blue cheese.
*Make a quick and easy clam chowder. Soften 1 bunch sliced spring onions in 15 g (½ oz) butter. Add 340 g (12 oz) peeled and diced potatoes, 450 ml (15 fl oz) fish stock and 300 ml (10 fl oz) semi-skimmed milk. Half-cover and simmer for 12 minutes or until the potatoes are tender. Mash a few of the potatoes on the side of the pan to thicken the soup, then stir in 2 cans clams, about 175 g each, well drained, 1 can cream-style sweetcorn, about 420 g, 1 can chopped tomatoes, about 200 g, with the juice, 3 tbsp chopped parsley, 2 tbsp dry sherry and salt and pepper to taste. Simmer for about 5 minutes or until piping hot.
*Salmon is an excellent source of protein as well as of vitamins B6 and B12 and the minerals selenium and potassium. It also offers heart-healthy fats.
*Milk provides several important nutrients, most notably protein, calcium, phosphorus and many of the B vitamins. These nutrients are found in the non-fat part of milk, so lower fat varieties, such as semi-skimmed milk, actually contain more than full-fat milk.