This seafood chowder, designed by one of our fellow Optimisers, Alys Henderson, demolished the nutrient density and satiety scoreboards with 66% protein and an abundance of vitamins, minerals, essential fatty acids, and a ton of other good stuff!
This seafood chowder provides heaps of protein, almost every essential mineral, omega-3s, and vitamins B3, B5, B6, B12, D, E, and K2. Meanwhile, the greens fill in the gaps of folate, and vitamins A, C, and K1.
Yields: 8 servings
- 21 oz (600 grams) cauliflower, riced
- 5.3 oz (150 g) carrot sticks
- 8 cups (2 litres) of water
- 2 tbsp miso paste
- 0.14 oz (4 grams) chives, minced
- 0.6 oz (16 g) parsley, minced
- 0.15 oz (5 grams) mint, minced
- 4.4 oz (125 grams) mackerel, canned
- 3 oz (85 grams) oysters, canned
- 2.1 oz (60 grams) crab, pre-cooked or raw
- 24 small-medium prawns raw or cooked or about 5 oz (144 grams)
- 2.5 oz (74 grams) octopus, pre-cooked or raw
- 5.8 oz (165 grams) shelled crayfish, cooked
- 3.5 oz (99 grams) mussels, pre-cooked or raw
- 6 oz (170 grams) scallops, pre-cooked or raw
- 9.7 oz (275 grams) haddock, pre-cooked or raw
- Assemble non-seafood ingredients AND the canned mackerel and oysters.
- Place them into a large pot with the water and boil until all the vegetables are cooked.
- Blend the mixture thoroughly. This gives the base for the seafood.
- Assemble the other seafood ingredients.
- If it’s not already done, add the seafood to the boiling pot and cook it.
- Stir through it thoroughly.
- Serve and enjoy!
- Alys Henderson