Corn chowder is one of the ultimate comfort foods – I love it and it’s much easier than you think to make. You can adapt chowders and add all sorts of things from crab meat to smoked fish – the idea is really to be as hearty as possible.


  • Frozen corn is fantastic and it’s always a useful ingredient to have in the freezer – it can be used in soups, vegetable dishes, salsas and salads.
  • If you wanted to make this more of a main meal you could always add some fresh or smoked fish or maybe even a handful of shellfish. Add them at the same time as you add the corn and make sure they are cooked through before you serve.
  • Chives and parsley are great in this soup but you can also finish it with green scallion tops or even crumbled crackers.
  • Whenever you’re simmering a thick soup or stew, be sure to reach into the corners when you stir so no nasty bits get stuck and burn.
  • If it’s summer, buy some fresh corn and cut the kernels off the stalk—see if you can taste the difference.


  • Pull the leaves from the celery stalks and set them aside. Chop your celery and onion.
  • Heat the butter in a medium saucepan over a medium heat. Add the celery (not the leaves), onion, and thyme. Stir until the vegetables start to brown.
  • Sprinkle the flour over the veggies and stir for a few more minutes. Pour in the milk, add the potato and bring to a boil, stirring the whole time so the soup doesn’t stick to the pot. Cook until the potatoes are tender, but not mushy – this will take around 10 minutes.
  • Meanwhile, chop the celery leaves, trim the ends off the scallions and slice them thinly. When the potatoes are tender, stir in the corn, scallions and celery leaves. Bring the soup back to the boil, then serve.


Serving suggestions: This is delicious with a crusty brown roll or a Parmesan crisp.

Tips from the dietitian: This creamy soup is made with 1% milk instead of cream, which you will typically find in a restaurant version, so it’s much lighter than other similar creamy soups. This soup is an excellent source of calcium, which is good for your bones and teeth. Add some shellfish when you add the corn to boost the protein content and stay fuller for longer.

Food safety: If you’re preparing raw meat, chicken or fish on a chopping board, wash the board, the knife and your hands thoroughly afterwards so that the bacteria doesn’t spread onto food that is cooked or ready to eat. Some restaurants have different colored chopping boards for raw and cooked foods, or for meat, fish and vegetables, to minimize the chances of this happening. These are readily available at home and kitchen stores so you might like to try this at home.

hServes 4

1 celery stalk
1 medium onion
1½ tablespoons butter
½ teaspoon dried thyme
1 tablespoon all-purpose flour
3 cups 1% milk
1 medium Yukon Gold potato, peeled and cut into little cubes
3 scallions
2 cups frozen corn ¼ cup chopped fresh chives and/or parsley (optional)


Cutting board
Medium Saucepan
Measuring spoons
Large spoon
Liquid measuring cup

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