Hello -

Enjoy this week's classic IBS recipe!

New England Clam Chowder

I have LOVED clam chowder since childhood. (Does anyone remember Skippers Seafood restaurants? They had my favorite!) But, the traditional high fat cream-based recipes just kill me. Here, with some easy substitutions for dairy and extra soluble fiber from the potatoes, my favorite winter soup becomes IBS friendly. Big bonus? The insoluble fiber from the onions and celery is broken down both by dicing and cooking till very tender, making it much more tolerable (and still getting you good nutrition).

Makes 6 Servings

1 tablespoon olive oil
1 large onion, diced
1 cup celery, scraped and diced
2 large carrots, scraped and diced
1/2 cup all-purpose unbleached white flour
2 tablespoons Tummy Fiber Acacia
2 cups bottled clam broth or nectar
3 cups unsweetened soy, oat or rice milk
2 (6.5 oz.) cans chopped or minced clams
(use 3 cans if you like it extra clammy!)
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 Russet baking potatoes (about 2 large), peeled and diced into 1" cubes

salt and pepper to taste for serving

Saltines crackers for serving

In a large stockpot heat the oil over medium heat. Add the onions, celery and carrots and saute until softened. Gradually sift in the flour (or cornstarch) 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 milk until mixture is smooth. Add the clams and spices, bring soup just to a boil, then cover and reduce heat. Simmer slowly for 30 minutes. Add diced potatoes, cover and simmer slowly for an additional 30 minutes. Taste and adjust seasoning with salt and pepper. Serve with crushed Saltines.

Gone gluten free? Substitute 4 tablespoons cornstarch for the 1/2 cup white flour.

Final step? Enjoy your dinner! And if you make this, post your own picture or video results to our private Facebook Group to share!

You are not alone!

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly.

To taming your tummy,
Heather

Heather Van Vorous
Heather Van Vorous
Over 40 years dealing with IBS

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