Southwest Salmon Chowder

In Recipes by Lacie1 Comment

Eat Better, Feel Better

With the weather turning colder, many of us are making soup for dinner. After all, it’s a simple way to stay warm and there are many different types to choose from. This recipe for salmon chowder is easy to make and contains many foods that help you feel better by decreasing inflammation!

Many chronic health problems such as joint pain, obesity, diabetes, and high blood pressure can be related to high levels of inflammation in your body.

Did you know the foods we choose to eat can impact inflammation? Some foods increase inflammation, while others help to decrease it.

Examples of foods that increase inflammation:

  • Saturated and trans fats
  • Added sugars and artificial sweeteners
  • Refined carbohydrates
  • Fried foods
  • Processed foods
  • Cured and processed meats
  • Alcoholic beverages
  • Caffeine (in excess)

Examples of foods that decrease inflammation:

  • Leafy greens
  • Healthy fats (olive oil and avocados)
  • Vitamin C foods (berries, bell peppers, oranges)
  • Cruciferous vegetables (cauliflower and broccoli)
  • Fatty fish (salmon, tuna, sardines)
  • Green tea
  • Fermented and probiotic foods (yogurt and kombucha)
  • Nuts and seeds
  • Vitamin A foods (carrots and sweet potatoes)
  • Zinc foods (lentils and oatmeal)


8 servings. Nutrition per serving: 280 cal, 10g fat, 25g carbs, 3g fiber, 8g sugar, 22g protein.

  • 1 ½ lbs cooked salmon or (3) 6 oz cans of skinless, boneless salmon
  • 2 tbsp olive oil
  • 3/4 cup chopped bell peppers
  • 1/4 cup onion
  • 3 tbsp flour
  • 3 ½ cups chicken or vegetable broth
  • 3 cups of red skinned potatoes cut into ½ inch pieces (leave skins on for added fiber and nutritional value)
  • 2 ½ cups milk (almond milk will work well too for non-dairy version)
  • ½ tsp salt and pepper each
  • ½ tsp chili powder
  • 2 cups frozen whole kernel corn
  • 1 tsp lime zest (optional, but adds flavor)
  • Chopped avocado (optional topping)

In a 6 quart pot, heat oil and add bell peppers and onions. Cook for 3 minutes, or until tender. Stir in flour and cook for 1 minute. Gradually stir in broth. Add potatoes, corn, milk, salt, pepper, and chili powder. Bring to a boil and simmer for 15 minutes or until the potatoes are tender and slightly thickened. Next, gently stir in flaked, cooked, or canned salmon and lime zest. Heat through. Top individual servings with avocado and additional chili powder. Serve with lime wedges. Additional servings freeze well.

Here’s a picture of the soup I made versus the picture of the SAME soup in the magazine. They don’t look the same, but it tasted good and was a great way to enjoy salmon and soup on a cold, winter day.

Give this a try and see how eating better can make an IMPACT to help you feel better! You have the power to change your quality of life with every single meal you eat!

– Kris


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