The Drs. Wolfson New England Clam Chowder Recipe
- 3-6.5 oz. cans chopped/minced clams in clam juice
- 1-8 oz. bottle clam juice
- 6 thick center-cut bacon strips chopped
- 1 tablespoon olive oil
- 2 stalks celery finely chopped
- 1 large onion chopped
- 1 1/4 pounds 3 1/2 cups Russet potatoes, peeled and diced into 1/4-1/2” cubes
- 3-5 garlic cloves minced
- 2 cups chicken broth
- 2 bay leaves
- 1/2 tsp EACH dried parsley, dried oregano, salt
- 1/4 tsp EACH dried thyme and pepper
- 1 cup coconut cream
- 1 tablespoon black cumin seed oil
- ½ c. gluten-free flour: optional
- Drain clam juice from cans into a measuring cup. Add enough bottled clam juice to equal 2 1/2 cups. Set aside.
- Cook bacon over medium heat until fat is rendered and slightly brown. Remove half of the bacon to a paper towel lined plate. To the remaining bacon and drippings, melt in 1 tablespoon olive oil over medium heat.
- Increase heat to medium high and add celery and onion. Sauté for 5-7 minutes or until onions are soft. Add potatoes and garlic and sauté for 30 seconds.
- Sprinkle in flour and cook an additional 1 minute.
- Stir in chicken broth, reserved 2 ½ cups clam juice, black cumin seed oil, bay leaves and all seasonings. Bring to a boil then reduce to a simmer. Simmer, uncovered, for 25-30 minutes or until potatoes are very tender.
- Stir in coconut cream and bring to a simmer to heat through.
- Discard bay leaves. Remove from heat and stir in clams. Taste and add salt/pepper to taste. (You may or may not need additional salt depending on how salty your clams and bacon are.)
- Add additional chicken broth if a more liquid texture is desired.
- Top individual servings with reserved bacon and fresh parsley if desired.
3 Nutritional Ingredient Highlights from This Recipe
Clams are a type of mollusk within the shellfish group that have many health benefits. They are rich in omega 3 fatty acids, healthy fats, essential minerals and protein. Omega 3 fatty acids are an essential fat that must be obtained in the diet. They are associated with a reduced risk of heart disease along due to their ability to regulate blood pressure, lower cellular inflammation, normalize blood lipids and prevent heart arrhythmias. A benefit to regularly consuming shellfish is that they tend to be low in mercury yet high in many of the healthy nutrients associated with seafood. These essential nutrients found in clams all add up to big health benefits for the heart and brain. Clams are rich in iron. Iron is an essential mineral needed for blood cell function and energy. They also contain adequate levels of vitamin C, which aids in absorption of iron. Clams are also rich in vitamin B12, an essential vitamin for energy production, mood balance and heart health. Clams are high in zinc, another essential mineral that boosts immune function and lowers inflammation. Research has also shown that lower levels of zinc are associated with an increased risk of cardiovascular disease. Clams also contain selenium, which is a trace mineral that aids in reducing inflammation and increasing levels of glutathione peroxidase, a major antioxidant.
In 3 oz. of clams, there is 126 calories, 22 grams of protein and 1 gram of monounsaturated fat. That same 3 oz. serving contains 23.8 mg iron (132% of daily value (DV)), 84.1 mcg vitamin B12 (1,401% DV), 18.8 mg vitamin C (31% DV), 2.3 mg zinc (15% DV), and 54.5 mcg selenium (78% DV).
Black Cumin Seed Oil
Black cumin seed oil is an amber-hued oil made from the tiny black seeds of the fruit of the small, flowering shrub nigella sativa
Black cumin seed oil contains a compound called thymoquinone, which gives it its antioxidant and anti-inflammatory properties within the body. Due to its vasorelaxant effects, it has been shown to reduce blood pressure. A study showed that taking 1 teaspoon of black cumin seed oil daily for 8 weeks resulted in a significant decrease in both systolic and diastolic blood pressure readings. Another review study has shown that black cumin seed oil has also been shown to regulate blood sugar and normalize cholesterol levels. Its nutritional profile contains essential omega 3-, 6-, and 9- fatty acids and phytosterols, which are compounds that control blood lipids and protect the heart. Black cumin seed oil promotes digestive health, protects against cancer and has even been shown to aid in weight loss.
Garlic is one of the most healing foods. It contains compounds with potent medicinal properties. Garlic is a part of the onion (Allium) family. When garlic gets cut, chopped or chewed, it releases powerful sulfur compounds. These sulfur compounds are responsible for biological health effects within the body. Garlic boosts immune system function and reduces inflammation. In one study, high doses of garlic treatment resulted in significantly greater blood pressure reductions compared to a pharmaceutical treatment. Garlic has also been shown to reduce LDL cholesterol but not HDL, making it heart-healthy. Garlic supplements can also increase antioxidant enzymes in the body and protect against oxidative stress. Additionally, the sulfur compounds in garlic are associated with detoxifying heavy metals from the body, another cardioprotective effect.
Hope you enjoy this recipe!