Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Sex is good, but not as good as fresh sweet corn."
-Garrison Keillor, Humorist

The refrigerator light goes on...

Most people think of corn as a vegetable, but itís actually a whole grain. Like wheat or rice, corn has a lot of fiber, good quality fats, and carbohydrates.

I like to make my corn chowder with russet potatoes. The waxy red potatoes will not thicken a soup as well as the more fragile russets, which will break down slowly to make the soup creamy.


There are a number of varieties of corn, some used for feed and others for milling. Popcorn is a variety unto itself. For the purposes of cooking corn, or corn on the cob, most recipes use only sweet corn. Interestingly, Native Americans didn't eat much of this corn, finding it to be too sweet and the texture too creamy.

There is an almost endless variety of sweet corn and all are slight variations based on how sweet the corn is. There are both yellow and white as well as combination varieties. Corn Ľ


Corn Chowder

Servings = 6 | Serving size =1 1/2 cups

Cooking Time = 90 Minutes

This recipe can be multiplied by 2.

This soup is better if it cools and sits in the fridge overnight. Keeps well for about 48 to 72 hours.

Serve with a 2 ounce whole wheat or gluten-free roll.


Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

2 Tbsp unsalted butter
2 cups white onion (diced)
4 cloves garlic (minced)
2 lbs russet potatoes (peeled and cubed)
4 ears corn kernels (3 cups)
2 cups low sodium chicken or vegetable stock
3 cups 2% milk
1 tsp fresh thyme leaves
1/4 tsp salt
1/8 tsp pepper

Melt the butter in a medium stock pot over medium low heat.

Add the minced garlic and cook for about two minutes, stirring frequently.

Add the onion and cook very gently. Stir frequently and do not allow to brown.

After about ten minutes the onions will be translucent and slightly soft.

Add the potatoes, corn, chicken stock and milk.

Simmer over very low heat for about an hour. Do not allow the soup to boil.

Add the fresh thyme, salt and pepper and cook for fifteen minutes longer.

Remove and serve. (The soup is best if allowed to cool and then chill at least overnight. Reheat soup very gently on the stove for about 20 minutes before serving.) Reheat soup very gently for about 20 minutes before serving

Nutrition Facts

Serving size = 1 1/2 cups

Servings = 6


Amount Per Serving

Calories 313 Calories from Fat 65
  % Daily Value
Total Fat 7g 11%
    Saturated Fat 4g 21%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 21mg 7%
Sodium 520mg 22%
Total Carbohydrates 54g 18%
    Dietary Fiber 6g 26%
    Sugars 13g
Protein 12g
Vitamin A 6% Vitamin C 69%
Calcium 22% Iron 11%
Vitamin K 4 mcg Potassium 1184 mg
Magnesium 90 mg