New England Clam Chowder

I have loved clam chowder since childhood, but the traditional cream-based recipe just kills me. Here, with the easy substitution of soy or rice milk for dairy, my favorite soup becomes perfectly safe, not to mention simply delicious.

Note that the long, gentle simmer time breaks down the insoluble fiber in the onions and carrots, making that fiber so much easier on your gut. The flour and potatoes add a safe soluble fiber foundation, for stabilizing bowel motility.

Makes 6 Servings

1 Tablespoon olive oil
1 large onion, diced
2 large carrots, scraped and diced
1/2 Cup flour
1 Tablespoon Tummy Fiber Acacia (optional, but very helpful)
2 Cups clam broth
3 Cups plain soy or rice milk
2 6.5 oz. cans chopped or minced clams
1/2 Teaspoon white pepper
1 Tablespoon dried parsley
3/4 Teaspoon salt
1/2 Teaspoon crushed thyme
1 bay leaf
1/4 Teaspoon ground black pepper
4 Cups baking potatoes, peeled and diced into 1 inch cubes
salt and pepper to taste for serving
fat-free Saltines crackers for serving

In a large stockpot heat the oil over medium heat. Add the onions and carrots and saute until softened. Gradually sift in the flour and Tummy Fiber, stirring thoroughly and scraping bottom of pan. Very gradually stir in the clam broth, scraping sides and bottom of pan to make sure flour is thoroughly incorporated without clumping. Stir in rice milk until mixture is smooth. Add the clams and spices, bring soup to a boil, then cover and reduce heat. Simmer for 30 minutes. Add diced potatoes, cover and simmer for an additional 30 minutes. Taste and adjust seasoning with salt and pepper. Serve with crushed Saltines.

All recipes included in Eating for Irritable Bowel Syndrome have a nutritional analysis per serving of calories, protein, percentage of calories from protein, carbohydrates, percentage of calories from carbohydrates, total fat, percentage of calories from fat, saturated fat, cholesterol, sodium, and total dietary fiber. (Analysis provided by NutriBase Nutrition Manager software.)

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