Creamy Cauliflower Chowder Recipe
In my opinion, nothing beats a piping hot bowl of rich and creamy chowder this time of year. The only problem is, most chowders are downright unhealthy for you.
And it’s because they’re filled to the brim with A1 dairy, saturated fat, and excess empty calories! All of which are known to clog your arteries, wreck your gut, and expand your waistline.
So what should you eat instead? How about Cauliflower Chowder!
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 (𝘀𝗲𝗿𝘃𝗲𝘀 𝟰-𝟲)
1 large head of cauliflower, roughly chopped
¼ cup extra virgin olive oil
3 cloves garlic
1 medium onion, diced chopped
2 ribs celery, diced
½ tsp dried thyme
¼ tsp dried oregano
½ tsp paprika
2 Tbsp tapioca starch
4 cups low-sodium vegetable broth (store bought or homemade)
1 13.5oz can full fat coconut milk
1 bay leaf
½ cup shredded goat’s milk cheddar OR ⅔ cup nutritional yeast (optional)
Iodized sea salt and black pepper to taste
¼ cup minced fresh parsley or chives, to garnish
1. Preheat oven to 400. Spread cauliflower over a large sheet tray, and drizzle with half the olive oil. Add garlic to sheet tray.
2. Roast cauliflower & garlic until golden brown and tender, about 15-20 minutes.
3. While cauliflower & garlic is roasting, heat remaining oil in a large soup pot over medium heat.
4. Add onion, celery, and a small pinch of salt and cook, stirring occasionally, for 7-10 minutes, until vegetables are tender.
5. Add thyme, oregano, paprika, and tapioca starch and sauté until fragrant, then turn off heat.
6. Remove cauliflower from oven, and add half of it to the pot with the onion mixture. Set the other half to the side.
7. Return soup pot to medium-low heat, and add broth, coconut milk, bay leaf, and cheddar (if using).
8. Cover, and cook for 15-20 minutes, then remove from heat, remove bay leaf, and puree mixture until smooth (either with an immersion blender, or by working in batches in a regular blender).
9. Taste, and add salt and pepper as needed, then fold in remaining cauliflower chunks.
10. Serve garnished with fresh herbs.
𝗪𝗔𝗡𝗧 𝗧𝗢 𝗠𝗔𝗞𝗘 𝗖𝗟𝗔𝗠 𝗖𝗛𝗢𝗪𝗗𝗘𝗥?
During Step 1 above…
1. Place 3-4 dozen fresh little neck clams and 1 cup of water in a large pot. Cover and place over a high heat and cook the clams for 6 to 7 minutes. Uncover and remove the open clams. Cover the pot again and continue cooking the clams that haven’t opened yet. Cook the clams for another 2 to 3 minutes. Turn off the heat and discard any clams that have not opened.
NOTE: Use fresh clams instead of canned. Canned clams have a ton of sodium!
2. Remove the clams from their shell. Coarsely chop the clams and reserve.
3. Add the chopped clams back to the pot during Step 9 above.
Littleneck Clams, Live (Wild): (3oz. serving (85g)
FRESH CLAMS NUTRITION-
calories from fat 15
total fat 2g
saturated fat 0g
trans fat 0g
total carbohydrate 4g
dietary fiber 0g
vitamin a 10%
vitamin c 31%
𝗪𝗵𝗮𝘁 𝗳𝗮𝘁𝘁𝗶𝗻𝗴 𝗰𝗵𝗼𝘄𝗱𝗲𝗿 “𝗵𝗮𝗰𝗸𝘀” 𝗵𝗮𝘃𝗲 𝘄𝗲 𝘂𝘀𝗲𝗱 𝗶𝗻 𝘁𝗵𝗶𝘀 𝗿𝗲𝗰𝗶𝗽𝗲 𝘁𝗼 𝗺𝗮𝗸𝗲 𝗶𝘁 𝗮 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗱𝗶𝘀𝗵?
The first is cauliflower.
Not only is this delicious veggie high in vitamins… it’s also loaded with fiber — which is the very food your “good” gut bugs devour. (And when these tiny critters are happy, your digestion runs smoother and your waistline feels slimmer.)
The other “health hack” hidden in this comforting chowder is HEALTHY FATS — and it’s all thanks to the coconut cream.
See, this healthy cream is made up of a type of fat called medium-chain triglycerides — or MCTs, for short.
I refer to MCTs as “slimming fat” because of their ability to boost your metabolism and help you BURN calories… rather than put them on.
Best of all, though, this recipe is so easy to make — and even easier to eat.
So, give this tasty twist on a favorite fall classic a try. I guarantee you’ll love it!
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