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
This recipe contains GERD triggers and those with GERD may wish to avoid it.

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 it's 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.


Corn Chowder

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

Cooking Time: 90 Minutes

This recipe can easily be multiplied. 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 and a salad.

Corn Chowder recipe from Dr. Gourmet


  • 2 tsp olive oil
  • 2 cups white onion (diced)
  • 4 cloves garlic (minced)
  • 2 lbs russet potatoes (peeled and cut into 1/2 inch cubes)
  • 4 ears corn kernels (about 3 cups)
  • 2 cups no salt added vegetable stock
  • 2 cups 2% milk
  • 1 tsp fresh thyme leaves
  • 1/4 tsp salt
  • 1/8 tsp pepper

Place the olive oil in a medium stock pot over medium heat.

Add the minced garlic and onion and cook for five minutes.

Stir frequently and do not allow to brown.

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

Add the potatoes, corn and vegetable.

Simmer over very low heat for 45 minutes. Do not allow the soup to boil.

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

Remove and allow to cool and then chill at least overnight.

Reheat soup very gently for about 20 minutes before serving.

Nutrition Facts

Serving size: 1 1/2 cups

Servings: 6

Amount Per Serving

Calories 280 Calories from Fat 41
% Daily Value
Total Fat 4.5g 6%
  Saturated Fat 1.5g 8%
  Monounsaturated Fat 1.5g
  Trans Fat 0g
Cholesterol 0mg 0%
Sodium 250mg 11%
Total Carbohydrates 58g 21%
    Dietary Fiber 5g 17%
    Sugars 14g
Protein 9g
Vitamin A 0% Vitamin C 32%
Calcium 0% Iron 6%
Vitamin K 2mcg Potassium 1100mg