New England Clam & White Bean Chowder
A rich, comforting chowder featuring iron-packed clams and tender Yukon gold potatoes. Mashed cannellini beans create a creamy, thick base without the blood-sugar spike of traditional flour.
Prep
10 min
Cook
25 min
Total
35 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Store leftovers in an airtight container for up to 3 days. Reheat gently on the stove over low heat to prevent the cream from separating.
Do these three things first
- 1Prep cannellini beans (rinsed), slices thick-cut bacon (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Cook the chopped bacon until crisp
- 01
Cook the chopped bacon until crisp
In a medium pot over medium heat, cook the chopped bacon until crisp, about 5 to 7 minutes. Remove half of the bacon with a slotted spoon to save for garnish, leaving the bacon fat in the pot.
Look for: crisp
Tap card to mark done - 02
Add the chopped celery to the pot…
Add the chopped celery to the pot along with a pinch of salt, black pepper, and dried thyme. Sauté for 3 to 4 minutes until the celery softens.
Look for: the celery softens
Tap card to mark done - 03
Stir in the diced potatoes
Stir in the diced potatoes, cannellini beans, and 1 cup of the reserved clam juice. If the liquid doesn't quite cover the vegetables, add a splash of water or broth. Bring to a gentle simmer, cover, and cook for 12 to 15 minutes until the potatoes are fork-tender.
Look for: the potatoes are fork-tender
Tap card to mark done - 04
Lightly mash some of the beans and…
Using the back of a wooden spoon, lightly mash some of the beans and potatoes against the side of the pot. This naturally thickens the chowder without needing a flour roux.
Tap card to mark done - 05
Reduce the heat to low
Reduce the heat to low. Stir in the chopped clam meat and heavy cream. Simmer gently for just 2 to 3 minutes until warmed through (do not let it boil, or the clams will become tough).
Look for: warmed through (do not let it boil, or the clams will become tough)
Tap card to mark done - 06
Ladle the chowder into bowls and top…
Ladle the chowder into bowls and top with the reserved crispy bacon.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download