Low-Carb Seafood Chowder Light Healing

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Low-Carb Seafood Chowder Light Healing

A nourishing, low-calorie version of classic seafood chowder made with anti-inflammatory ingredients like turmeric, garlic, olive oil, and omega-3-rich seafood. Dairy-free and gluten-free with clean, wholesome flavors.

Ingredients (Serves 4):

  • 1 tbsp olive oil (anti-inflammatory)

  • 1 small onion, chopped

  • 2 garlic cloves, minced

  • 1 stalk celery, chopped

  • 1 small carrot, diced

  • 1/2 tsp turmeric powder

  • 1/4 tsp black pepper (helps turmeric absorption)

  • 2 medium sweet potatoes or regular potatoes, diced

  • 3 cups low-sodium vegetable or fish broth

  • 1 cup unsweetened almond milk or light coconut milk

  • 200g wild white fish (cod, haddock)

  • 150g wild shrimp (peeled, deveined)

  • Optional: 1/2 cup zucchini or cauliflower florets

  • Salt to taste

  • Fresh dill or parsley for garnish

  • Optional: a pinch of chili flakes or ginger for warmth

Instructions:

  1. In a large pot, heat olive oil. Sauté onion, garlic, celery, and carrot until soft.

  2. Add turmeric, pepper, and stir for 1 minute until fragrant.

  3. Add sweet potatoes and broth. Simmer until potatoes are tender (~12 mins).

  4. Add almond or coconut milk and bring to a low simmer.

  5. Stir in seafood and zucchini/cauliflower if using. Cook 5–6 mins until seafood is opaque and flaky.

  6. Taste and season with salt. Garnish with fresh herbs and serve warm.

Notes:

  • Avoid high-fat dairy and refined carbs for a true anti-inflammatory profile.

  • Wild-caught seafood is higher in omega-3s.

  • Turmeric + black pepper = natural anti-inflammatory synergy.

Nutritional Info (Approx. per serving):

  • Calories: 220

  • Protein: 24g

  • Fat: 7g (healthy fats)

  • Carbs: 15g

  • Fiber: 3g

  • Sugars: 4g

  • Sodium: ~400mg

Tips:

  • Blend 1/3 of the soup for a creamier consistency without adding cream.

  • Batch cook and freeze without seafood; add seafood fresh when reheating for best texture.

  • Add leafy greens (spinach or kale) at the end for extra nutrients.

Tricks:

  • Add a squeeze of lemon juice before serving to enhance flavor and support digestion.

  • Grate fresh ginger for added anti-inflammatory benefits.

  • Sprinkle with hemp seeds for added omega-3s and protein.

Q&A:

Q: Can I make this vegan?
A: Yes! Swap seafood with canned white beans or jackfruit and keep the rest of the recipe the same.

Q: Can I meal prep this?
A: Definitely. Just cook everything except the seafood, freeze the base, then add fresh seafood when reheating.

Q: What’s the best seafood for inflammation?
A: Wild salmon, sardines, and shellfish are high in omega-3s. Shrimp and white fish are still good lean choices.

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