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Low-FODMAP Potato Corn Chowder

I have to admit, I actually really like football.

(The American kind. I’m sure soccer is great too, but I guess I never got into it.)

I went to so many football games as a little kid when my brother was in band, and my mom (who was the manager of her high school’s football team as a teenager) actually explained the rules to me. Which means I actually sort of understand the rules of football! (That’s no small feat.)

But I think it’s really the pomp and pizzazz of football I like the best: the band, the cheerleaders, the popcorn, the way I associate it with autumn (my favorite season.)

(By the way, has anyone notice that I way overuse parentheses? I think it’s the creative nonfiction writer in me.)

So this is the first time that I’ve actually lived near a city whose team came anywhere near the Super Bowl, let alone actually winning. I’d say the party I went to was pretty wild…but we’re grad students in English…most of whom aren’t even from Colorado….

Talked at by professor in Anglo-Saxon for 50 minutes Best lecture ever English majorBut we have a party anyway because everyone knows that Super Bowl parties are really about food. Chili, if you can get it. But then again, if you’re intolerant of onion, garlic, and beans, you might have to settle for some humble potato.

Or some not so humble, totally cheesy and delicious, gluten-free, lactose-free, low-FODMAP, cheesy potato corn chowder!

DSCN0451Because I’m good at transitions. *English major

I’ve discovered that, at least until I have the time and money to invest on my food photography, it’s so far mostly been a matter of volume. Take 10 photos, and one of them will turn out. Take 20, and you might get two, etc.

To get flavor without onion, this soup uses green onion slices, fresh parsley, and nutmeg. Because the secret ingredient is always nutmeg.

DSCN0446Oh, and cheese and butter. Because when the secret ingredient isn’t nutmeg, butter’s a good second guess.

With common and inexpensive ingredients, this soup is gluten-free, largely lactose-free, onion- and garlic-free, and safe for the elimination phase of the low-FODMAP diet.

Perfect for a cold winter night celebrating athletics American culture food.



Low-FODMAP Potato Corn Chowder
Serves 4
An easy and delicious low-FODMAP soup, calling for inexpensive ingredients you can get at your local supermarket. Gluten-free, vegetarian, lactose-free, onion- and garlic-free.
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  1. 3 medium potatoes (ish--I used 4 smaller ones), peeled and diced
  2. 3 cups water
  3. 1 bay leaf
  4. 1/4 tsp. salt
  5. 1 1/2 cups lactose-free milk (regular milk is fine if you're not lactose-intolerant)
  6. 3 Tbsp. corn starch
  7. 1 Tbsp. butter
  8. 3/4 cup frozen sweet corn
  9. 1 small red or green pepper, diced small, or an additional 3/4 cup corn, if you can tolerate it
  10. 1/4 tsp. nutmeg
  11. 1/2 bunch of green onions, green tips only, sliced
  12. 4 oz. grated cheddar cheese
  13. Salt, pepper, and chopped fresh parsley, for serving
  1. In a large dutch oven or pot, bring the 3 cups of water, diced potatoes, salt and bay leaf to a boil. Boil until the potatoes are fork tender (about 15 minutes).
  2. When the potatoes are close to ready, whisk together the corn starch and milk until the corn starch is fully dissolved. Add the milk mixture, butter, corn, diced pepper, and nutmeg to the potatoes. Return to a boil, then reduce heat and simmer for about 15 minutes. The soup will start to thicken.
  3. Just before serving, add the green onions and grated cheese. Stir until the cheese is fully melted.
  4. Serve topped with additional salt, pepper, and chopped parsley, if desired.
  1. If you want a creamier texture, give the soup a few whizzes with an immersion blender before adding the cheese and green onion.
  2. Stick with the pepper if you're in the elimination phase of the low-FODMAP diet. If you can tolerate a larger amount of corn, or you couldn't care less about/have never heard of the low-FODMAP diet, feel free to go for all corn.
Adapted from Rolling Prairie Cookbook
The Hungry Caterpillar
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