Weekend Cooking: Kick the Can! by Christy Ellingsworth


Before meeting my friend Dishy, aka Christy of The Daily Dish, I’d never heard of Meniere’s disease.  Christy discussed Meniere’s on her blog, describing the sometimes debilitating effects of this inner ear disorder.  One of the four main symptoms is Vertigo, and as an avid sufferer of motion sickness (video games, shows/movies like The Deadliest Catch or The Blair Witch Project, and all forms of travel bring mine on), I had the smallest inkling of what Dishy was contending with.

While there is no cure for Meniere’s, Dishy has found that a low sodium diet can keep the symptoms at bay.  To this end, she created a second website where she features low sodium recipes, interviews with other lo-so folks, and a host of other information.  Dishy has taught me that low sodium recipes aren’t synonymous with bland food!

She recently wrote her first cookbook, Kick the Can!, and today’s Weekend Cooking post features her recipe for Cheesy Potato Chowder.  The book features 16 low-sodium soup recipes with great photos, easy-to-follow instructions, and all the nutrition facts for each recipe!

Now, I have the palate of a first-grader, so I *may* have omitted some of the stronger herbs and seasonings, but here is the full recipe for the rest of you doughty souls!

  • 1 tablespoon olive oil
  • 2 cups diced onion
  • 1 cup diced celery
  • 2 cloves garlic, minced
  • 6 cups diced potatoes
  • 4 cups low-sodium chicken broth
  • 1/3 cup white wine
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground rosemary
  • 1/8 teaspoon dried basil
  • freshly ground pepper to taste
  • 1 cup shredded Swiss cheese
1.  Heat oil in a stockpot over medium heat.  Add onion, celery, and garlic.  Saute for 5 minutes.  Add potatoes and cook, stirring, for 1 minute.  Add the broth, wine, herbs, and pepper to taste.
2.  Bring to a boil.  Once boiling, reduce heat to low, cover, and simmer for 20 minutes.
3.  Remove pot from heat.  Using a blender or food processor (I used a potato masher!), puree roughly half of the soup.  Return soup to the pot and stir well to combine.
4.  Add the shredded Swiss cheese to the post and stir until melted.
5.  Ladle the chowder into bowls and garnish with additional shredded Swiss cheese, if desired.  Serve hot.  Serves 6.
Nutrition Facts (per serving)
Calories: 247
Total Fat: 7.5 g
Cholesterol: 16.6 mg
Sodium 122.3 mg
Potassium 810.1 mg
Total Carbohydrates: 33.3 g
Dietary Fiber: 4.7 g
Sugar: 1.2 g
Protein: 10.3 g
The book is available for purchase at Dishy’s website through Blurb and would make a great gift to anyone looking for some delicious low-sodium options.  Her website features more delicious recipes and you can get to know a bit more about one of my dearest blogging buddies.
Thanks for entering, the contest is now over.
If you’re interested in winning a copy of Kick the Can! by Christy Ellingsworth, just leave a comment below!  A winner will be chosen on Wednesday, 1/25.  Open internationally.  
As always, thanks to Candace of Beth Fish Reads for hosting Weekend Cooking!


  1. WOOHOO! Thanks so much, Nat, for featuring my book & hosting this giveaway! I really hope the winner enjoys it!

  2. I”d love a chance to win. The soup looks very yummy. We generally eat a very low sodium diet — although we don’t have any particular health issues…we just want to stay healthy.

  3. I would love to win a copy of this book. With myself suffering hypertension and my boyfriend not being able to have a lot of salt for a thyroid issue. This would so be useful and helpful to us.

    Have a fantastic weekend

  4. you’re doing a great service to those looking to get healthy and watch sodium! love ya!

  5. Love you too babe – very best of luck to all who enter! XO

  6. Nice post and recipe! I would love a chance to win Christy’s cookbook too–thanks for promoting it here! Cindy

  7. I love the Daily Dish! She really has so many great recipes (and great pictures to go with them). I have finally cut my sodium way down so thats not a big deal for me but I love her new Meatless Mondays meals since I have no clue when it comes to vegetarian cooking! Thanks for the chance to win her book!

  8. Cindy anderson says:

    I don’t have a website – guess I can’t post? Love christy’s blog though – use lots of recipes off of it.

  9. all you need to enter is an email address! consider your name dropped into the hat, cindy! 🙂

  10. mmmm. looks de-lish. I love the Dishy’s blog!

  11. That looks like a great cookbook! I don’t have to eat a lo-so diet, but I always try to cut salt where I can. Beautiful soup!

  12. This soup looks amazing; I am bookmarking this recipe! I loved your post; I have many people in my family who have Meniere’s Disease, and I had not heard about the low sodium diet. Thanks for the information.

  13. Tracy Quinlan says:

    I’ve been low-soduim for about two years now, and I’ve been trying to make my own soups. Some successful, some not so much. I love soup any time of year. The best part of this cookbook is the nutrition information – not all include this, and it’s vital to keep within my limits!

  14. I love making homemade soups, precisely because the ones you find in the supermarket tend to be chocked full of weird ingredients, and yes, lots of sodium. I do occasionally pick up some roasted pepper & tomato soups when I’m in the organic aisle for those nights when I just want a grilled cheese sandwich and soup for dinner (read: nights I don’t really want to cook!), but other than that, I make everything from scratch. Soups are one of my favorite things to make, so I’ll definitely have to check this book out!

  15. I’d love a chance to win! Thanks 🙂

  16. I’m on a low-so diet due to post-partum heart failure. I’d love to win a copy of this book!

  17. Debra Elmore says:

    The soup looks delicious! I would love a chance to win the cookbook.


  18. Judith Vogelsang says:

    Thanks for all the great low sodium Daily Dish recipes. This potato chowder sounds like another winner. Am thinking that low-sodium parmesan cheese could substitute for the swiss. I’m a Meniere’s/MAV sufferer too. Continued success!

  19. The soup sounds delicious! I suffer from motion sickness too – I can’t read in the car or on buses, and when I’m riding on the commuter train, I can’t face backwards. The low-sodium idea is definitely worth investigating!

  20. Oh My Gosh!! This sounds absolutely heavenly! And I’m always on the lookout for a new cookbook – this one seems like one even my husband could use!

  21. One of the things my mom bemoans about her low sodium diet is the lack of good soups…this book seems like it would be perfect for her…thanks 🙂

  22. Honey Lindgren says:

    Would love to win a copy. I was diagnosed with kidney failure about a year ago and have been learning new ways to change my diet and cut down on salt. Your book looks wonderful.

  23. As one who has struggled and suffered with Meneire’s disease; I would love to win this book. Thanks much for the chance to win!

  24. Patty Jones says:

    I have been on Christy’s list and she sends me e-mails all of the time and I love it.
    This is just a BONUS (free book) with being involved in low sodium cooking–Love it

  25. Looks delicious. Cutting out salt is so hard for me I am a salt freak! I would love to win this book and learn not to be! thanks

  26. I don’t have Meniere’s disease, but do struggle with vertigo, so I can really empathize with your friend. I try to keep my diet relatively low salt because of hypertension. I’m sure this cookbook will be valuable for many people.

  27. I love her blog! I’ve been following it for a few months.

  28. So many people eat way too much salt every day because companies add it to their food as cheap flavoring. Even if you don’t have a disease like Meniere’s, it’s a good idea to cut back!

  29. Thank you for giving us more resources for low sodium cooking!

  30. Sheila K. says:

    Great giveaway—I’m trying to cut back as much as possible on sodium and this book would be an enormous help!

  31. Sounds and looks delicious — please count me in! Like so many of us, I’m trying to embrace a lower sodium diet to combat high blood pressure, etc.

  32. I already have my own copy but just wanted to congratulate you on actually using it! Based on the amount of cooking I do, mine may be a pretty shelf decoration for life. That soup sure does look tasty, though.

  33. I would love to win this and cook all the soups all the time!

  34. I suffer from fairly high blood pressure and am very careful of my sodium intake. Your website has helped with that! I love every recipe that you post and would love to win that cookbook, as this recipe also looks fabulous! Will make tonight!!

  35. Thanks for featuring Christy’s delicious and healthy cook book. She’s one my blogger friends that inspired me in many ways and though I only cook a little bit…I do love to eat a delicious meal. Low-sodium is an amazing idea…even as a lifestyle change. It does not not only help with Meniere’s but is a healthy choice for those with or at risk of Hypertension, Heart failure, Kidney Failure and more. So please include me in the raffle. I can’t wait to have my wife try the recipes ( Yep, I’m lucky to have a chef of a wife!). Thanks….

  36. Dabbling Cook says:

    Wow I love the fact that you provide low sodium and healthy meals that doesn’t skimp on the flavor. I cannot wait to try this recipe.

  37. I have been cooking low sodium for a few years now and I don’t miss the salt at all. I cook my potatos with no salt and cringe when i read a recipe that calls for teaspoons full of the stuff. Eeks, I can feel my blood pressure rising. Please enter me in the drawing if not too late.

    I’ll be sure to share this soup recipe. Thanks.

  38. I love soup and can’t have sodium, so I would dearly love a copy of the fabulous Christy’s new book!

  39. Congrats! You’re the winner of KICK THE CAN! 🙂

  40. Tracy Quinlan says:

    So excited to have won your book! About two years ago, I was diagnosed with Meniere’s. What made this diagnosis especially tragic was I was afraid I might have to give up the career I love because of my hearing loss. See, I’m a Sign Language Interpreter in a local public school district. Thanks to a good doctor and sticking to a strict low-sodium diet, my hearing has returned to the normal range – at least for now. I love soup and hated to give it up. Now, I don’t have to! Thanks again!

  41. Hooray! Thrilled to hear you’re so excited about the book. Really hope you find some soups you love! So glad the low-sodium diet has been so effective for you, too. It’s truly given me my life back. 🙂


  1. […] Happy Saturday, everyone!  The lovely Nat @ Book Line and Sinker is featuring my cookbook Kick the Can! as part of her ongoing Weekend Cooking series.  If you’d like to enter to win a FREE copy of Kick the Can! and get a preview (she’s shared my recipe for Cheesy Potato Chowder), CLICK HERE! […]

  2. […] If you’d like to enter to win a FREE copy of Kick the Can! and get a preview (she’s shared my recipe for Cheesy Potato Chowder), CLICK HERE! […]

Speak Your Mind