Veggie Corn Chowder

Happy Labor Day, readers! I cannot believe it’s September. Holy moly… this summer flew by. I know I say this every September but this one takes the cake. I had such a wonderful Labor Day, spending time with family.

Today was jam-packed. Miss Albs had her six month pictures. Anyone that’s ever taken photos with a six month old can probably imagine how fun that was {sarcasm}. Not that she’s a holy terror {yet} but she didn’t nap well today + (maybe?) teething = an {uncharacteristicly} serious Albany. boo. Hopefully a baby chewing on grass and flowers looks adorable…because that’s all Miss Albs wanted to do today.

Our family of three also snuck in a walk and a tad bit of pool time this afternoon. Yippie! Also…Darrin and I hosted family dinner tonight.

Darrin cooked a six pound pork loin in the crockpot this weekend. Yep…you read that correctly. SIX POUNDS. Way, way too much. Guess what the chosen entree was for family din? Pulled pork sandwiches, anyone?

My task: Select a side dish to compliment the pork.

Lisa Leake recently released her own cookbook that coincides with her uber popular blog, 100 Days of Real Food. I’m sure it’s no surprise that I already own a copy of the cookbook, even though it was released just last week. A passion for eating real food combined with an obsession with cookbooks means Leslie had to have it asap.  I tend to be a tad bit critical of non-dietitians spewing nutrition advice, many are touting the latest fad diet. I hate diets. Lisa doesn’t try to convince you to follow a diet, she just wants you to eat real food. Dietitian approved cookbook right here.

Optimized-100 Days of Real Food cookbook

The cookbook didn’t disappoint. I love that the cookbook isn’t just recipes; the first 120 pages are loaded with nutrition info, label reading and grocery shopping advice, meal plans, and more.

So what dish did I decide on? Veggie Corn Chowder! The recipe seemed pretty simple + I had all of the ingredients. Huge plus that I didn’t have to run to the grocery.

Optimized-Veggie Corn Chowder photo

Photo Credit: Carrie Vitt

Veggie Corn Chowder

This soup is very quick and easy to make, and if you double the recipe you can freeze the leftovers for another day. If you have the space, freezing fresh produce while it’s in season is one way to eat local all year round; so during the summer, buy some extra local (organic) corn, parboil it, freeze the kernels in one layer, and then transfer them to a large freezer bag!
Difficulty: Easy
Prep and Cook Time: 30 minutes
Seasonal Note: Use (or freeze) locally grown corn in the summer months.
Makes 6 servings
Special tools needed: Countertop blender or handheld immersion blender.


  • 3 tablespoons butter
  • 2 tablespoons whole-wheat flour
  • 1 medium onion, diced
  • 3 large carrots, peeled and diced
  • 3 large celery stalks, diced
  • 3 cups corn kernels (fresh or frozen; no need to defrost)
  • 1 teaspoon salt
  • Cayenne pepper, to taste
  • 2 cups homemade chicken stock or good-quality store-bought chicken or vegetable broth
  • 2 cups milk


1. In a large soup pot over medium heat, melt the butter. Whisk in the flour and keep whisking until the mixture darkens but does not burn, 4 to 5 minutes. This is called making a roux.
2. Add the onion, carrots, and celery and stir occasionally until the veggies begin to soften, 5 to 6 minutes.
3. Add the corn, salt, and cayenne pepper to the pot and cook, stir¬ring, for another 2 or 3 minutes. (If using frozen corn, add a minute to the cooking time.)
4. Pour in the stock and milk and bring to a boil. Lower the heat and simmer for 10 minutes, until thickened.
5. Partially puree the soup by transferring only half to a countertop blender, then returning the puree to the pot, or by sticking a hand immersion blender in the pot and briefly pureeing for less than a minute. Ladle into soup bowls and serve warm or freeze in individ¬ual portions for another day.
LISA’S TIP: Immersion blenders make pureeing soups a breeze. They’re a small investment that will save quite a bit of time and mess!

I whole-heartedly recommend you purchase a copy of 100 Days of Real Food’s Cookbook. Do it for your health. Pretty please! 🙂

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