Page 3 - ESNY Summer 2018
P. 3

Fish Chowder
Makes: 8-10 Servings
 • 2 tablespoons olive oil
• 2 cups onion (chopped)
• 1 cup mushrooms (sliced) Bay)
• 2 stalks celery (diced)
• 3/4c carrots (diced)
• 4 cups low-sodium chicken broth
• 4 cups potatoes (diced)
• 1.5 pounds white fish (frozen or fresh; diced
• 1/8 tsp pepper
• 6 ounces clam juice
• 1⁄2 cup all-purpose flour
• 24 ounces evaporated milk • Salt (optional –to taste)
into cubes; such as Scup, Tilapia, Cod, etc.)
• 1/8 teaspoon seafood seasoning (such as Old
 1. In a large stockpot, heat olive oil on medium heat. Add onions, mushrooms, carrots and celery and sauté until tender.
2. Add chicken broth and potatoes; simmer for another 10 minutes.
3. Add fish. Simmer another 10 minutes.
4. Add seafood seasoning, and pepper.
5. Mix clam juice and flour in bowl until smooth. Stir into soup.
6. Remove from heat and stir in evaporated milk. Serve and enjoy.
Note: leftovers can always be frozen. Total Cost: $13.85
Serving Cost: $1.39
*Cost calculated using frozen tilapia
10 Tips to Stay Hydrated During Summer Months
Staying hydrated during the hot summer months is very important. Drinking an adequate amount of fluid helps to fuel your muscles, carry nutrients to cells, flush toxins, cushion joints, and protect your organs. Aim for 8 cups of unsweetened beverages per day. If you are working or exercising outdoors, you are likely sweating more and may need to be extra careful to stay hydrated. Here are some suggestions:
1. Carry a water bottle with you and take frequent sips throughout your day
2. Set reminders on your phone to drink throughout the day
3. Choose hydrating foods such as watermelon, celery, lettuce, strawberries, cucumbers, oranges, and apples
4. Don’t wait until you’re thirsty to drink something
5. Make a large batch of your favorite unsweetened, decaffeinated iced tea to keep on hand
6. Go for the bubbles and choose flavored seltzers
7. Add a squeeze of fresh citrus fruits to your beverage
8. Infuse your water with fruits, veggies, and/or herbs for a refreshing treat and to help you take in more water
9. Limit alcohol and caffeine as these can lead to dehydration

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