![Hearty Salmon Chowder [AIP:GAPS]](https://i1.wp.com/healingfamilyeats.com/wp-content/uploads/2015/10/Hearty-Salmon-Chowder-AIPGAPS-683x1024.jpg?resize=683%2C1024&ssl=1)
These past two weeks I've been busying myself writing recipes for a family with, not only multiple allergies, but histamine intolerance as well. It's been a great learning curve actually, and a reminder that we are all at different stages of gut health and need to listen to and respect our bodies in order to let them work the way they were intended.
Histamine levels in what you eat goes far beyond the chemical which occurs naturally in certain foods. It's also about how fresh that food is, how recently was your meat slaughtered or your fish caught, how long has your cooked food been hanging around, what method did you choose to cook that food and for how long? You need to be on top of it all.
When you are dealing with histamine intolerance it is very definitely a case of the fresher the better. That means from farm, fishing boat, slaughter house, market and retailer to table. This applies not only to meat and fish but there are problems with certain fruits and vegetables too. The longer something has been left on the stalk, the higher the histamine level. The longer something is stored, the more chance the histamine has to build up. So leftovers become a problem, unless your food can be frozen the minute it has gone cold and then eaten equally speedily once thawed, in order to avoid a reaction. Aged, fermented and cured foods are all out, as are canned and bottled. Then there are select foods that do not contain histamine themselves but can cause your body to release it - such as strawberries, spinach, chocolate, pineapple, avocados, pork and egg white. It is also necessary to address your cooking methods. Long, slow cooking is not a great option because it allows histamine to gather momentum. Pressure cooking is possible but should be done in moderation - and monitored in each person's case. So if you have any reactions to those foods or cooking medium, such as headaches, sneezing, flushing skin, cramps to name but many, you may be wise to look into histamine as your enemy. I would love to hear what foods you react to, dear readers and whether you believe them to be histamine related?
Writing a set of recipes with many restrictions, plus taking our own into account, was a challenge I was only too happy to rise to. I love getting my teeth into a good project and all the more so if it means I can help another family out. So this hearty chowder is one of several dinners and I have to say we have been enjoying feasting off the testing process. And whilst I've not yet been to New England, the home of chowder - and wow Fall is surely the time of year to visit - I am deliriously happy to be seeking comfort in this bowl. Tiny dice of celeriac provide a starchiness lacking from the traditional potatoes, without the aches and pains that nightshades are wont to leave behind in their wake. A good variety of vegetables in all shapes and sizes make for an interesting spoonful. Add a wholesome selection of roots and this truly is a nourishing bowl, which happens to be low histamine too. Enjoy!
![Hearty Salmon Chowder [AIP]](https://i1.wp.com/healingfamilyeats.com/wp-content/uploads/2015/10/Hearty-Salmon-Chowder-AIP1-683x1024.jpg?resize=683%2C1024&ssl=1)
hearty salmon chowder
If you can't find wild salmon, use a different sustainable fish such as halibut instead. Farmed salmon is such a bad idea because of the way it is bred and fed!
(serves 4-6)
Print the recipe here
2 tbsp solid fat (I used coconut oil)
1 small fennel, thinly sliced, fronds reserved
1 large leek, thinly sliced
2 stalks celery, sliced
1 small celeriac, peeled and cut into 1/4 inch dice
2 small rutabaga, peeled and cut into 1/2 inch cubes
2 large carrots, cut into 1/2 inch cubes
3 sprigs fresh thyme
3/4 lb (340g) wild salmon fillet, skin on
2 cups (500ml) coconut milk
1 cup (250ml) chicken or fish bone broth
1 large bay leaf
3/4 tsp sea salt, or to taste
chopped curly parsley to garnish
Melt the fat in a large pan (that has a tight fitting lid) and add the vegetables and thyme. Put the lid on the pan and cook on a gentle heat for 25-30 mins or until tender, stirring once in a while. You want to sweat the vegetables, rather than get some colour on them so if you feel the vegetables are in danger of browning, add a tbsp or two of filtered water.
Meanwhile place the salmon, skin side down, into a large sauté pan with the coconut milk, broth and bay leaf. Bring the liquid to a gentle simmer and poach the fish for 6-8 minutes until only just cooked.
Remove the salmon from the coconut milk, discard the skin and bay leaf. Pour the milk into the pan with the vegetables, bring up to a simmer and cook a further 5 minutes or until the rutabaga and carrots have cooked through. Flake the salmon into large pieces, add to the vegetables and reheat, being careful not to let the chowder boil. Add sea salt to taste.
Serve with the reserved fennel fronds and chopped parsley on the top.
Thank you Kate for this wonderful recipe! My family as well suffers from multiple allergies, histamine intolerance and autoimmune disorders so it is quite hard to find recipes that will satisfy all of us. I have used many of your recipes to feed my family. I'll have to try this one on the weekend.
Thanks Rebecca for your lovely comment. I hope this fits the bill for you all over the weekend, it has certainly hit the spot for us 🙂
Wow! What a beautiful dish!
Is there much of a coconut taste in the final product?
Thank you!
Thanks Tasha. No there isn't much of a coconut taste at all (I used Aroy-D from a carton) - we actually commented on how un-coconuty it tastes. If you're nervous about it, though, you could always use a little less coconut and a little bit more broth, the end won't be quite as creamy in texture but it'll still be tasty.
Is there an alternative for coconut oil, as I'm moderately intolerant/sensitive to it? This recipe looks awesome! Thanks!
Of course. Use any solid fat you like. I hope you enjoy, Nancy 🙂
as always, kate, a great recipe! i made it for guests and they devoured it, as did we. will make it again.
That's so good to hear Silvia, thanks for letting me know. You've reminded me to make it again, we all enjoyed tucking into this one too 🙂 . Have a great weekend.
Is there an easy way to print the recipe? I don't have a word processing program so cutting and pasting is not helpful.
Your recipe looks super delish!
I'll send the recipe to you 🙂
Thank you, that was very thoughtful of you! I just ordered seafood stock and clams from Thrive so I ma eager to make this. Blessings!
No problem, I hope you enjoy it.
Blessings to you for a very happy New Year 🙂
Am I missing a printer friendly option? Or, should I copy and paster?
I'm trying this ASAP!
Hi Debra, I just emailed you the recipe for you to print. I think I need to look into a print function on my site, thanks for the reminder 🙂
This chowder is delicious. It completely lacks any coconut taste whatsoever, but totally embodies everything I remember about chowder! I did add a slice or two of cooked bacon, but I'm sure the soup didn't need it at all. Thank you for posting this!
Thanks Amie, I love getting feedback - especially if it's as nice as yours 😉
I agree, it's very un-coconuty which lets all those lovely flavours shine through. I need to make some more 🙂
This was SO delicious - such a treat for me!! Thank you so much!
That's so great to hear Elizabeth, and I appreciate you telling me 🙂
I live on an island on the coast of New England and can attest that this is an amazingly delicious chowder. I am going to try substituting clam broth and fresh chopped clams and I think it will also be a winner! Thank you!
Woohoo, my day is just starting and you made it so thank you. I'm so pleased you enjoyed it 🙂
This recipe sounds amazing, until I get to coconut milk! Husband has severe coconut allergy. Of course, I love it. Sigh...
Wild sockeye was on sale this weekend, so I bought some not knowing what I would do with it. Found this great recipe and made it for breakfast this morning. I think because it is nearly spring, I couldn't find rutabagas or celeriac. I added more celery and substituted a sweet potato (I'm not on a strict AIP, doing Whole30). The fennel sprigs added a delicious fresh zing. I loved the creamy broth and the gentle flavors of leek and carrots.
I'm surprised you couldn't get rutabagas or celeriac but sweet potatoes are a fine substitute (and still AIP). So pleased you enjoyed the recipe and thanks for popping in to say so 🙂
I made this last night for my husband - and he is a really picky eater who's been suffering since I've developed a number of intolerances - and he loved it!
I picked up wild sockeye instead, and subbed oyster mushrooms for celeriac (we had none at our local market), and thyme from a spice bottle and it still turned out amazing!
Thank you for a new and great addition to our library of recipes!
Glad you enjoyed it, and it is husband approved 🙂
I use sockeye too, we're lucky to be able to get it all year round!
This recipe was fantastic! I've been looking for AIP chowder recipes. I grew up on the east coast and miss those rich and creamy soups. I'm so glad you thought this up! I'm on a soup kick and can't wait to try your other soup recipes. Your website has become one of my go-to AIP recipe finding sites.
That's so kind thank you Rachel, this is one of my favourites and you remind me to make it again. Here's to lots of soup eating - I love them too 🙂
hello. Can this be frozen and reheated?
Thanks
Hi Sophie, yes it could in theory, the flavour should be the same but the texture of the sauce will turn quite grainy. The longer you freeze it for, the more the texture will change. I might be tempted to put the cooked chowder over a colander and measure out the liquid that runs through, while you freeze the solids. When you come to reheat, add the same amount of fresh coconut milk as that which you drained off. You could also freeze the drained off milk separately just to see what it looks like once it's thawed.
Whichever method you decide to do, I'd love to get your feedback 🙂
This is by far my favorite recipe at the present time!! It is so so yummy! I make triple batches and freeze it so I have some on hand when I don't have time to cook a meal. I also soak some cashews and pour some of the coconut milk/fish broth in the vitamix with it after I have poached the salmon(before I pour it in with the vegetables). It makes it a little thicker chowder. When I freeze it, I put some of the salmon on the bottom of the glass container and then pour the soup over it.
Mmm sounds delicious, I need to make it again! 🙂
I went to book club last night (who am I kidding...it's more like wine club...we haven't read a book in ages) and the host served this. It was so delicious, especially on a cold Boston winter night. I asked her for the recipe this morning and she directed me to your site. I can't wait to make it for my husband!
haha, I used to go to a club like that 😉
What a great story, thanks so much for popping in. And I hope your husband approves!
So delicious!!!!!! I used duck fat and added bacon so my non-AIP husband wouldn't think there were too many vegetables. I had to omit the celeriac only because I could not find it. I did not notice any difference in taste. I have been on strict AIP for almost 5 months and eat a lot of the same things. This dish was refreshing in so many ways! Thank you!!
I'm pleased you both enjoyed it!
I just started AIP last week and I am still in the mourning phase-lol-but as a native New Englander, I made this soup last night and I was thrilled. I added oysters and the oyster juice along with the wild sockeye and I was amazed at how authentic the taste was. I was fantastic on a snowy day! Two thumbs up (and a two paws because my dog licked the bowl clean!!)
Hurrah. I'm so pleased to hear you both liked it 😉 and thanks so much for telling me!
I am looking to use up some sustainably caught canned wild salmon... would that mess up this recipe?
If I should try it should I rinse the salmon first?
I haven't tried the recipe with canned salmon but I know others have and it's been tasty. I would drain off the liquid from the can but wouldn't rinse.
This is one of my family's favorites!! I make the coconut milk (which is easy!) I also soak cashews overnight beforehand and put some of the leftover liquid (after poaching the salmon) in the vitamix and blend with the cashews.. It thickens the soup a little.Just a few cashews to many, depending how thick you want. I make big batches of this and freeze in mason jars. I also just use onions, carrots and celery.
Sounds yummy, thanks for the feedback Gayle. I'm glad you're enjoying the recipe.
I have to say here for those following the elimination phase of the protocol, that cashews are a Stage 3 Reintroduction 🙂
That is good to know!
The recipe sounds wonderful. Do you know of a substitution for the coconut milk? My daughter is reacting to coconut. Thanks so much for the recipe.
I like to steam half a cauliflower and purée it with enough broth or filtered water to make it the consistency of thickened cream. That'll work well in this recipe.
Thanks very much for this recipe, I can already tell I will enjoy it! I would love to subscribe to your website as we are trying a new diet program for our son.
Hello Sara, thanks for stopping by and I hope you love the recipe. I'd love you to subscribe, here's the link for you https://www.subscribepage.com/f3o8y0
Best wishes
Hi Kate, I really enjoyed your dish. I even added a seafood meledy to the salmon. It was delicious! Thank you for all you do!
That does sound good. I'm so pleased you enjoyed it Priscilla. Thanks for stopping by 🙂
I made this for dinner, it was a winner. I am a diabetic and would really love to know the carb count for a serving.
Hi Colleen, I'm so happy you enjoyed the chowder, it's one of my favourites.
As for the carb counting, it's not something I track. However you can visit myfitnesspal.com and get a thorough breakdown there.
I am just now starting the Gaps diet ..I have my shopping list ready for tomorrow ....I learned of this diet from Dr. Axe ....I have been sick since June 16 ....and NEVER WANT TO GO THERE AGAIN .....I DO HAVE A ? I had a gastric bypass surgery in 2005 ..looking at the diet it is very similar to what I have been eating except I am primarily eating Fish including shrimp I noticed that is not listed ....wondering why .....and yes I have kept off most my weight ..I was 369 pounds and lost 196 pounds but unfortunately I gained 27 pounds back but I strive to lose those 27 pounds !
Hi Susan, I'm so happy you popped over. Shrimp and all other seafoods are absolutely fine to eat, I just didn't include them in the recipe here.
Wishing you health x
Okay I NEVER comment on recipes or rate them but I loved this recipe SO MUCH that it deserved a comment! Holy crap... 5 stars!!! And it was so simple to make, bursting with flavour and healing for my belly What more could I ask for??
So happy the recipe went down so well. I need to make it again, I love this one too!
This is probably literally the best soup I've ever had. I'll be fair and let you know, I have said that many times in the past about various soups I've made, but damnit this time it's forreal. Just wanted to stop by and let you know that. The only downside is that I'm tempted to (*did) eat a lot of it, and quickly. Thanks for helping make GAPS more than tolerable for someone who's desperate for healing AND good food. 🙂
Lol and I'm so pleased you did stop by. Thanks for the glowing review!!
Has anyone done this with canned salmon?
It will be fine. Just drain and add the salmon on serving.