♥ Daily Dose | Clams: A Cardiac Superfood

Canned clamsDID YOU KNOW….  clams top the list as a source of vitamin B12? In fact, just one serving of clams (three ounces) has 14 times more vitamin B12 than a fortified breakfast cereal with 100% DV!

100% DV (Daily Value) of a nutrient is based on a 2,000-calorie diet and means a serving of the food contains 100% of your daily needs. This water-soluble vitamin plays a key role in cell metabolism, the formation of blood, and the normal functioning of your brain and nervous system. (See ♥ Daily Dose | Vit. B12 Deficiency)

Clams are also an excellent source of heme iron. Believe it or not, they’re right up there with beef liver. Heme iron is found in animal foods and derived from hemoglobin (a protein in red blood cells that carries oxygen). The body absorbs the most iron from heme sources of iron. Iron is essential due to its oxygen-carrying capacity.

An iron deficiency can impair muscle function, normal function of the nervous and immune systems, and can limit your work capacity during exercise. So, if you have a cardiac condition, it’s important to get enough iron each day. Patients with congestive heart failure (CHF) are prone to develop iron deficiency and iron supplementation improves functional status and quality of life.   

Here’s a version of a Manhattan-style chowder that uses lycopene-rich tomatoes with a touch of dairy to help cut the acidity plus salmon for additional omega-3 fats. Fresh clams can be added, but canned clams are used here to make it an easy, full-bodied soup that you can throw together fast.  Add a green salad and whole grain bread and you have a healthy, heartwarming meal.

Soup bowl_PD art

Power Chowder

Ingredients

  • 1 cup yellow onions (about 1/2 medium onion)
  • 2 cups cubed baby red potatoes, unpeeled (about two 3″ red potatoes)
  • 1/2 cup celery (about 1 large stalk)
  • 2 cups chopped fresh ripened tomatoes (about 4 tomatoes)
  • 2 cloves garlic
  • 2 Tbsp. chopped fresh parsley (OR 2 tsp. dried parsley)
  • 1/2 lb. fresh salmon
  • 26 oz. canned chopped clams in clam juice (four 6.5 oz. cans)
  • 8 oz. natural clam juice
  • 1/2 can of evaporated skim milk
  • 3 cups purified water
  • 1/4 cup + 2 Tbsp. almond meal/flour* (OR unbleached white flour)
  • 1 Tbsp. olive oil
  • 1 1/2 tsp. Worcestershire sauce
  • 20 drops Tabasco® or favorite hot sauce
  • 1 tsp. dried thyme
  • 1/4 tsp. freshly ground black pepper

*Almond meal flour is simply raw blanched whole almonds that have been ground into a fine powder. It’s low in carbohydrates and a good source of protein, fiber, vitamin E, and magnesium.

Directions

1. Chop and saute the following in a big, heavy pot on “LOW” heat for 2 minutes:

  • 1 cup yellow onions (about 1/2 medium onion)
  • 2 cloves garlic
  • 1 Tbsp. olive oil

2. Chop, add to soup pot and cook for 3 minutes (stir occasionally):

  • 1/2 cup celery (about 1 large stalk)
  • 1/4 cup + 2 Tbsp. almond meal/flour (OR unbleached white flour)
  • 1 tsp. dried thyme

3.  Pour slowly into soup pot and whisk to smooth clumps of flour:

  • 3 cups purified water

4.  Cut into small cubes:

  • 2 cups cubed baby red potatoes, unpeeled 

5.  Add potatoes to pot and increase heat to “MEDIUM-HIGH” and bring to a boil.  Boil for 10 minutes. Turn heat down to “MEDIUM”.

6.  Add:

  • 1/2 can of evaporated skim milk
  • 2 cups chopped fresh tomatoes
  • 8 oz. natural clam juice

7. Cover and simmer on “LOW” for 20 minutes or until potatoes are cooked completely.

8.  Add the following and cook for 5 minutes:

  • 4 cans chopped canned clams and the juice
  • 1 1/2 tsp. Worcestershire sauce
  • ~20 drops Tabasco® or favorite hot sauce
  • 1/4 tsp. freshly ground black pepper
  • Sea salt to taste

9.  Cut salmon into small pieces, add to soup pot, and cook for just a couple minutes (do not overcook):

  • 6 oz. fresh salmon

10.  Garnish using:

  • 2 Tbsp. chopped fresh parsley (OR 2 tsp. dried parsley)

Makes 6-8 servings. Enjoy!

One response to “♥ Daily Dose | Clams: A Cardiac Superfood

  1. Pingback: Clams | Locals Seafood

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