Food Friday – Warming Winter Chowder

Warming Winter Chowder
Welcome to this week’s Food Friday

We’ve teamed up with Inspire Wellbeing and Nutrition Advisor, Sal Hanvey to provide a series of delicious and healthy meals as part of #FoodFriday. This month, Sal takes us through her recipe for Warming Winter Chowder.

Warming Winter Chowder by Sal Hanvey

Warming Winter Chowder

Serves 3
Prep time: 10 mins
Cook time: 30 mins


• 1 olive oil or similar
• 1-2 medium onion
• 2-3 stalks celery
• A few cloves garlic
• 3 cups stock
• 2-3 large carrots
• 1 Red pepper
• 1 large potato
• 1 Tin of Sweet Corn
• 1 cup coconut milk (or milk of choice)
• 12 ounces boneless, skinless fish oil choice, cut in bite size pieces, if using
• 1/2 teaspoon dried dill weed or fresh dill (or fen-nel if your prefer)
• Fresh parsley (Optional)
• Bread of choice to serve (optional)


• Heat the oil in a large sauce pan, and sauté the on-ion and celery until tender.
• Add the garlic and cook for one minute.
• Add the broth, carrots and potatoes. Heat to a simmer and cook until the vegetables are tender.
• Add the coconut milk, dill and parsley.
• Add salt and pepper to the fish. Place in the oven at 180° and cook for 12 minutes.
• Add the cooked fish to the chowder mixture. Serve with wheaten bread or other bread of choice.

Nutritional Content:

I have replaced the cream from dairy with coconut cream, and substituted the shellfish for fish.

This recipe is ideal for people who have a food allergy or intolerance.

Dairy and shellfish can be replaced without compromising on taste or the nutritional value of the dish.

This recipe is packed with protein, essential fats, and is extremely filling, nourishing and warming on a winters day.





Sal Hanvey

Sal Hanvey

About Sal Hanvey

Sal Hanvey is an award winning Nutrition Consultant. She has a real passion for finding ingredient substitutes and alternatives for those people with food intolerances, or allergies, without compromising on nutritional value or taste.

Sal writes for various publications around the subjects of nutrition and well-being. Sal offers ‘Stir Crazy’ cook-a-long classes online to help people to connect, or re-connect to the universal language that we all know and love- to enjoy good food. The classes are interactive, live and very much nutrition led.


Change your mind logo

This series of #FoodFriday is kindly supported by Inspire Wellbeing and the Change Your Mind programme. Change Your Mind It is a joint programme run by Inspire and the Public Health Agency. It is Northern Ireland’s regional campaign to tackle stigma and discrimination around mental health. They are funded by Comic Relief and work in partnership with a range of organisations and community networks across Northern Ireland.

They are a grassroots campaign shaped by the collaboration of communities, organisations and individuals who are championing the message against mental health stigma across society – a campaign for people, driven by people. Read more here.