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Salmon Chowder

Serves 8.


    Rustle up a big pot of this hearty chowder, and you’ll be spooning up a nutritional windfall all week long. Canned salmon may seem like a step-down ingredient, but it holds up better in leftovers than fresh fish. And canned wild sockeye or pink salmon are sustainable catches of the day that are chock full of heart-healthy omega-3 fats.



    The chowder will keep for 5 days if chilled, and serving leftovers is as easy as warming up the chowder in a saucepan until liquid is steaming—don’t let the mixture boil, or the quality of the ingredients will degrade.

    Leftover magic

    One way to make leftovers as desirable as fresh-prepared is to elevate their presentation. When plating that second-day stew, use bowls and cutlery that you’d proudly display on social media and then make sure to adorn the dish with something lively, such as chopped herbs, a drizzle of olive oil, or some toasted nuts.


    Salmon Chowder


    • 2 Tbsp (30 mL) unsalted butter
    • 1 large onion, diced
    • 1/2 tsp (2 mL) salt
    • 1 1/2 lb (750 g) sweet potato, peeled and cubed
    • 2 large carrots, chopped
    • 1 large red bell pepper, chopped
    • 3 celery stalks, sliced
    • 4 garlic cloves, minced
    • 2 Tbsp (30 mL) no-salt-added tomato paste
    • 1/2 tsp (2 mL) crushed red pepper flakes
    • 1 cup (250 mL) white wine
    • 4 cups (1 L) low-sodium chicken or vegetable broth
    • 2 - 170 g cans sockeye salmon, drained
    • 1 cup (250 mL) evaporated milk
    • 1 cup (250 mL) frozen green peas
    • Zest of l lemon
    • 1/2 cup (125 mL) chopped dill


    Per serving:

    • calories270
    • protein14g
    • fat9g
      • saturated fat4g
      • trans fat0g
    • carbohydrates29g
      • sugars8g
      • fibre5g
    • sodium363mg



    In 4 L large saucepan, heat butter over medium heat. Add onion and salt; heat until onion has softened and turned golden, about 6 minutes. Add sweet potato and carrots; heat for 5 minutes. Add bell pepper, celery, and garlic; heat for 3 minutes. Add tomato paste and red pepper flakes; heat for 30 seconds. Pour wine into pan, bring to a boil, and simmer for 2 minutes. Add broth, bring to a boil, reduce heat to medium-low, and simmer, covered, for 15 minutes, or until potato and carrot are tender.


    Break salmon into chunks and add to pan along with evaporated milk, green peas, and lemon zest; heat for 3 minutes, but do not bring to a boil. Stir in dill. Serve chowder topped with freshly cracked black pepper.


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    Roasted Artichokes with Serrano Ham and Marcona Almonds

    Roasted Artichokes with Serrano Ham and Marcona Almonds

    Artichokes can be somewhat intimidating. But once you’ve made your way past its spiky exterior and removed the thistlelike choke, there lies a tender heart with a sweet flavour. The meaty bases of artichoke leaves are also edible and make perfect dipping vehicles to scoop up sauce or, in this case, a stuffing with just a touch of Spanish serrano ham and Marcona almonds. Artichokes take a bit of care to prepare—and to eat—but they present a wonderful opportunity to slow down and savour flavourful ingredients. Don’t be afraid to use your hands! How to clean an artichoke Fill a bowl large enough to accommodate artichokes with water. Cut a lemon in half, squeeze the juice into water, and drop lemon halves into water. Cut a second lemon in half and set it aside. You’ll use this to brush the artichoke as you trim it to prevent the blackening that occurs as the artichoke is exposed to oxygen. You can also rub your hands with lemon, which will stop your hands from blackening. Wash and dry your artichoke. Remove tough leaves around the base of the stem by pulling them away from the body of the artichoke, rubbing artichoke with lemon as you do so. With serrated knife, cut through artichoke crosswise, about 1 in (2.5 cm) from the top. Rub exposed part with lemon. With kitchen shears, remove spiky tips of remaining outer leaves. Use peeler to remove small leaves near the stem and the tough outer layer of the stem. Rub peeled stem with lemon. Using serrated knife once more, cut through artichoke lengthwise, severing the bulb and stem. Again, rub all exposed parts with lemon. Use small paring knife to cut around the spiky, hairlike choke and then use spoon to scoop it out. Rinse artichoke quickly under water and then place in bowl of lemon water while you prepare the remaining artichoke.