By Sal Hanvey, one of our Nutrition and Culinary specialists, who has a real passion for finding ingredient substitutes and alternatives for those with food intolerances, or allergies, without compromising on nutritional value or taste.
In Sal’s ‘Summer chowder with a twist’ recipe she has replaced the cream from dairy with coconut cream, and substituted the shellfish for fish. This recipe is ideal for people who have a food allergy or intolerance. Dairy and shellfish can be replaced without compromising on taste or the quality of the dish. This recipe is packed with protein, essential fats, and is extremely filling and nourishing.
Ingredients (Serves 4)
• 1 tbsp olive oil
• 1 medium yellow onion, chopped 2 stalks celery, chopped
• 2 cloves garlic, minced
• 3 cups vegetable stock
• 2 large carrots, peeled and sliced
• 1 large potato, peeled and diced
• 1 cup coconut milk
• 2 cups of water
• 12 oz boneless, skinless smoked haddock and cod, cut into bitesize pieces
• 1⁄2 tsp dried dill and flat-leaf parsley
• 1 small tin sweetcorn
• Salt and pepper
• Heat the oil in a large sauce pan, and sauté the onion and celery until tender.
• Add the garlic and cook for one minute.
• Add the broth, carrots and potatoes. Heat to a simmer and cook until the vegetables are tender.
• Add the coconut milk, dill and parsley.
• Add salt and pepper to the fish. Place in the oven at 180° and cook for 12 minutes.
• Add the cooked fish to the chowder mixture. Serve with wheaten bread.