Seafood is a nutrient powerhouse, which is why I’ve been trying to get more of it into my diet lately. The protein in fish and shellfish is more easily digested, making them great animal proteins for those with Inflammatory Bowel Disease, and the amino acids (proteins) are more readily absorbed by the body than those in other protein sources.
Fish and shellfish are also the richest dietary sources of essential healthy omega-3 fats, and fat-soluble vitamins like A, D, E, & K. So eating more seafood can potentially help reduce inflammation by balancing out your body’s inflammatory and anti-inflammatory fats. Seafood in general is also very rich in essential minerals we often don’t get from other food sources because our soil is so nutrient depleted. Shellfish in particular are rich in zinc, copper, selenium, magnesium, potassium, phosphorus, and iron. (Ballantyne, 2013) Minerals basically act as the “spark plugs” for all the chemical processes in our bodies, including the immune system. So making sure you’re getting enough of these essential minerals helps support a healthy immune system!
Considering all of this wellness promoting goodness, I decided I wanted to create a recipe that packed in as much seafood as possible. I have also always loved chowders. There is something so comforting about eating a big creamy bowl of chowder. So get out your stock pot and get cooking! You’ll love it, I promise!
Creamy Seafood Chowder (AIP/ Paleo)
1 onion, diced
3 garlic cloves, diced
2 carrots, chopped
3 celery stalks, chopped
4 white sweet potatoes, peeled and cubed
3 tsp salt
2 tsp dried thyme
1 tsp dried chives
½ tsp garlic powder
½ tsp black pepper (omit for elimination-phase AIP)
5 cups chicken bone broth
½ cup white wine (omit for elimination-phase AIP)
2 cups clam juice
2 cups full-fat coconut milk, divided
3oz smoked clams
½ lb white fish (cod, mahi mahi, tilapia, etc)
½ lb scallops
Heat the coconut oil or ghee in a large stock pot over medium heat. Add the onions, sauteing until translucent, about 2 – 3 minutes. Next add in the garlic, carrots, celery and potatoes and season with salt, thyme, chives, garlic, and pepper. Saute the veggies for about 2 – 3 minutes. Add in the bone broth, wine, and clam juice, cover and bring to a boil. Reduce the heat and simmer for about 10 minutes.
Remove about 2 cups of cooked sweet potato with a slotted spoon along with about 1 ½ cups of stock and 1 cup of coconut milk to a food processor or high powered blender and process until completely smooth. Add the sweet potato mixture back into the stock pot with the remaining cup of coconut milk. Add in the clams, shrimp, fish, and scallops, cover and continue to simmer until fish is fully cooked, about 8 – 10 minutes.
To serve, garnish with fresh parsley and lemon zest!
Ballantyne, S. (2013). Paleo approach – reverse autoimmune disease and heal your body. Victory Belt Publishing, NC.