Immune-friendly Salmon Chowder

Get ready to dive into a bowl of goodness with this immune-friendly Salmon Chowder! Packed with wild salmon’s benefits, like omega-3s for heart health, this gut-friendly soup is perfect for AIP followers. Trust me, you’ll feel like a goddess after each comforting spoonful!

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A few years ago, I found out that I have autoimmune thyroiditis. It was the first time I learned about autoimmune diseases and how to manage them. This discovery happened unexpectedly when I received the results of my routine blood tests. Some of the antibody levels were much higher than normal, prompting me to reflect on how I was feeling. I realized that there had been warning signs that I had ignored for years! As a result, much of this post is based on my personal experiences and insights. Nonetheless, I hope it will be helpful for anyone who has or is considering an AIP diet for themselves.

Autoimmune diseases usually encompass conditions ending in “-itis”: thyroiditis, arthritis, dermatitis, type I diabetes, and more. This occurs when the body starts producing antibodies against its own cells in specific systems.

Coping with the autoimmune process is anything but simple. There isn’t a single cause; practically everything impacts the condition, demanding significant patience to navigate. The key strategy involves lifestyle modifications across the board. It’s not solely about dietary changes and nutrients but also encompasses activity, sleep, and psychological adaptation. It’s about their collective synergy!

For me, the first step in self-help was adopting dietary exclusion protocols (such as AIP = Autoimmune Paleo Protocol or a diet based on ImmunoHealth analysis).

AIP is one of the most challenging protocols to adhere to. And here, a skilled approach is crucial! Despite all the conceivable restrictions of AIP, when approached correctly, it reveals everyday products in a new light, enabling us to evaluate the functional value of those products that enhance our well-being.

Today, we have a clear example of how AIP can be not only beneficial but also straightforward and enjoyable!

With that being said, let’s walk through a simple step-by-step recipe for AIP Salmon Chowder, which will not only promote healing but also bring a delicious and comforting meal to your table!

Immune-friendly Salmon Chowder Ingredients:

• Wild-caught Salmon: rich in omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. It’s also a great source of high-quality protein and essential nutrients like vitamin D.
• Leek: not only adds a slightly sweet taste but also is high in nutrients like vitamins A, C, and K, as well as minerals like iron and manganese.
• Garlic: a great immune-booster due to its high content of allicin, which has antimicrobial and antioxidant effects.
• Parsnip: our go-to alternative to regular potatoes. They add a more complex flavour to the dish and are low in calories while being high in fiber.
• Carrot: rich in beta-carotene, which is converted into vitamin A in our body for vision health and immune support. They’re also high in antioxidants, fiber, vitamins and minerals.
• Celery: adds a refreshing and subtle taste and has anti-inflammatory properties that may benefit your health.
• Lemon juice: not only enhances the flavour of dishes with its tangy and refreshing taste but also aids digestion.
• Plant milk: an allergen-free alternative to regular milk. It lacks casein, a protein found in cow’s milk that may contribute to inflammation in individuals with autoimmune conditions. It is also easier to digest as it is lactose-free and thus gentler on the digestive system.
• Coconut oil: packed with medium-chain fatty acids that boost your energy and can be helpful with managing weight. Thanks to lauric acid, it also helps keep the immune system strong.
• Fresh herbs, thyme leaves and bay leaf: add flavour and antioxidants to dishes, with thyme offering antimicrobial benefits and bay leaves aiding digestion. 

Step-by-step:

1. To make the broth, place the fish soup mix in a pot, cover it with 1 liter of cold water, and bring it to a boil. Once the broth is boiling, skim off any foam, reduce the heat to low, add salt, and a bay leaf, and simmer for about 30 minutes.
2. In a heavy-bottomed, deep skillet, heat 2 tablespoons of coconut oil. Over medium heat, sauté finely chopped leek (just the white part) and 2 cloves of garlic. Add diced parsnips, carrots, and celery stalks, and cook, stirring, for about 5 minutes.
3. Pour the broth into the skillet, add 1 tablespoon of lemon juice, and some thyme leaves, and bring it to a boil. Cover and reduce the temperature to low, and cook for another 30 minutes until the vegetables are tender.
4. Transfer 2/3 of the soup to a blender and blend it on high speed until smooth and creamy.
5. Pour the blended soup back into the skillet, add pieces of fish, plant milk, and cook for a few minutes until it’s lightly simmering.
6. Serve sprinkled with lemon juice and garnished with finely chopped herbs.

Some handy tips to enhance your Immune-friendly Salmon Chowder experience:

• Opt for the most natural plant-based milk alternatives. Keep an eye on the ingredient list, aiming to keep it as simple as possible. It should be straightforward with no unfamiliar ingredients or anything that shouldn’t be there.
• When boiling the vegetables, keep a close watch to avoid overcooking and to preserve their vibrant colours.
• For a visually appealing presentation, pour the creamed soup into a deep plate first, then add the remaining cooked but unprocessed chunks of vegetables and fish.
• Just before serving, sprinkle with a bit of extra virgin olive oil and fresh herbs.

Storage:

To store the Salmon Chowder, let it cool completely before transferring it to an airtight container. Refrigerate promptly and consume within 3-4 days for optimal freshness. Alternatively, freeze the chowder in a freezer-safe container for up to 3 months; thaw in the refrigerator before reheating.

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