Winter has finally arrived.  The nights are crisp and cold and darkness comes early, so a warm, hearty soup seems like the perfect way to end the day.  I love soups and chowders because they are so comforting and economical, and one of my favorite ways to add protein and save money too, is canned salmon.  This recipe is fairly low fat and low calorie with lots of good nutrition, and it tastes yummy too.  You can serve this with some crusty bread or crackers, and on the side I like to serve oven roasted root vegetables like beets and sweet potatoes.  This is one side dish that kids usually love because it’s sweet.  Below you’ll find both recipes.

Salmon and Wild Rice Chowder        

Salmon Wild Rice Chowder

Ingredients:

• 1 medium onion, chopped
• 1 medium stalk celery, thinly sliced
• 2 tablespoons all purpose flour
• ½ teaspoon dry mustard
• ½ teaspoon rubbed sage or poultry seasoning
• ¼ teaspoon dried rosemary (optional)
• 1 6 oz package of cooked Wild Rice Bits and Basmati Rice
• 4 cups vegetable broth (or use chicken or seafood stock)
• ¾ cup half and half (or whole milk if you prefer)
• 1 6 oz can of wild caught salmon
• 2 slices crispy bacon, crumbled

Directions:

1. Prepare rice according to directions and set aside.  (I use Minnesota Cultivated Wild Bits and Basmati Rice that is distributed by Red Lake Nation Foods in Red Lake, Minnesota.)
2. In a heavy sauce pan or soup pot, sauté the chopped onion and celery in 2 tablespoons of vegetable broth until the onions are translucent.  Add the remaining vegetable broth, and the flour, salt, pepper, dry mustard and rubbed sage and/or other herbs.
3. Stir in the cooked rice and the canned salmon.  Bring to a simmer and pour in the half and half or milk.  Continue to simmer for about 15 minutes.
4. Ladle into bowls and sprinkle bacon bits or parsley or chives on the top.

Side dishes help to make a meal complete.  One of my favorites is oven roasted root vegetables.  They’re fast, simple, tasty and so good for you.

Oven Roasted Beets, Onions and Sweet Potatoes

Roasted Beets and Sweet Potatoes

Ingredients:

• 2 bunches of small/medium beets, peeled and quartered
• 2 medium onions, peeled and quartered
• 1 red garnet yam, peeled and cut into bite size pieces
• 1 sweet potato, peeled and cut into bit size pieces
• 1 teaspoon garlic powder
• 2 tablespoons olive oil
• 1 teaspoon sugar
• 1 teaspoon salt
• 1 teaspoon freshly ground black pepper

Directions:

1. Preheat oven to 400 degrees.
2. In a large bowl or freezer bag combine the vegetables, garlic powder, sea salt, pepper and sugar along with enough olive oil to coat.
3. Empty onto a baking sheet in a single layer.  Bake in the oven for approximately 20 minutes.
4. Stir the vegetables and pour 1/4 cup of balsamic vingar over the vegetables and return to the oven for another 15 to 20 minutes until the vegetables are fork tender.

Serve on side or over a bed of greens.  Save any leftovers for lunch.