Omega-3 fatty acids have been shown to benefit the health of the heart, the brain, and the immune system.
Unfortunately, most people who consume the Standard American Diet (SAD) consume way too many omega-6 fats and not nearly enough omega-3s.
Omega-6 fatty acids are inflammatory when consumed in excess. These fats are found abundantly in industrial vegetable and seed oils like canola, peanut, soy, safflower, cottonseed, and grapeseed.
These oils are commonly used in typical American restaurant food. So if you eat out often, you are likely consuming way too much omega-6 fat.
In order to prevent the inflammatory response from omega-6 consumption it is important to balance out omega-6 intake with more omega-3 intake.
One of the single best sources of healthy bioavailable omega-3 fatty acids is wild caught salmon.
That is why we are sharing this easy and delicious salmon chowder recipe. It is low-carb Keto Zone approved and can even be made dairy-free with coconut oil and coconut milk!
Nourishing Keto Zone Salmon Chowder
Ingredients
- 1 lb of wild caught salmon, cut bit-sized
- 4 cups organic chicken or beef bone broth
- 2 cups organic coconut cream or heavy whipping cream
- 2 tablespoons organic coconut oil or grass-fed butter
- 4 stalks organic celery, chopped
- 1 organic white onion, chopped
- 4 cloves organic garlic, minced
- 2 medium turnips peeled and cubed
- 1 organic carrot, sliced
- 1/2 cup organic parsley, chopped
- 1 tablespoon organic apple cider vinegar
- 2 tablespoons lemon juice
- 1 teaspoon sea salt
- 1/2 teaspoon organic black pepper
Instructions
- Preheat the oven to 300 F.
- Melt the coconut oil or butter in large dutch oven over medium heat.
- Add the chopped onions and garlic to the pat and cook, stirring occasionally, until fragrant.
- Add the turnips, carrots, and celery and continue to cook for about 10 minutes, stirring occasionally, until vegetables begin to soften.
- Add in the bone broth, apple cider vinegar, parsley, and salt.
- Cover the dutch oven and transfer to the preheated oven.
- Reduce oven heat to 250 F.
- Allow the chowder to simmer for about 30 minutes.
- Remove chowder from oven and place back on the stove over medium-low heat.
- Add the coconut milk to the chowder and stir until well combined.
- Add salmon and continue to simmer until the fish is cooked through, about 15 minutes.
- Once finished, remove soup from heat.
- Distribute in to serving bowls with a squeeze of fresh lemon juice and extra chopped parsley for garnish.
- Enjoy!
Ready to put this recipe to work? Dr. Colbert’s free 21-Day Keto Zone Challenge gives you the meal plans, shopping lists and daily coaching to get your body burning fat for fuel. Join the Keto Zone Challenge Free →
Hungry for more?
Explore Dr. Colbert’s full library of physician-designed recipes built around real food, healthy fats and clean ingredients.
Serves: 6
Serving Size: 1 bowl
Calories: 350 kcal
Total Fat: 25 g
Total Carbohydrates: 10 g
Dietary Fiber: 3 g
Net Carbs: 5 g
Protein: 22g
How did your salmon chowder turn out? Let us know in the comments below!
Recipe adapted from lowcarbyum.com
Was this helpful?
Get Dr. Colbert's weekly health tips
Simple, faith-filled health tips in your inbox once a week. Plus a free gift: the 21-Day Keto Zone Challenge.
Unsubscribe anytime. We never share your email.
What stood out to you most, and have you tried any of this yourself?
Tell us on Facebook
