Welcome to Salute by K.

I am Kirsten.

Founder of Salute’ by K 

Join me as I share my Wellness tips and tricks on how to look & feel fabulous while jet-setting around this beautiful planet.

Sausage, Potato, and Fennel Chowder

Sausage, Potato, and Fennel Chowder

*dairy-free and gluten-free


It has been quite the rainy season in Northern California this year and I must say I’ve been enjoying every bit of it.

I was soaking wet and freezing when I finally ran inside of my house.  I kicked the heels off of my aching feet and got into my soft flannel shirt and headed for the kitchen.  I knew exactly what I needed to make...

I have been making lots of soups this rainy winter season and this is one of my favorites. It’s delicious, satisfying and only takes about 30 minutes to make from start to finish.


Serves 4


2 TBS Olive Oil

¾ lb. sweet Italian sausage (about 4 links), casings removed

1 large russet potato, peeled and cut into large dice (about 2 cups)

1 medium yellow onion, cut into medium dice

2 medium fennel bulbs, trimmed, cored, and cut into large dice (about 2 cups), plus 1 to 2 TBS chopped fennel fronds for garnish

½ cup dry white wine

4 cups chicken bone broth or regular chicken broth

¼ cup chopped fresh flat leaf parsley

¼ cup chopped oil-packed sun-dried tomatoes, drained

2 TBS unsalted butter (I use Kerrygold, from grass-fed cows)

1 tsp. finely grated lemon zest or 2 drops doTERRA Lemon Essential Oil

Sea Salt or Himalayan Pink Salt and Pepper


Heat the oil in a heavy saucepan over medium-high heat.

Add the sausage and cook, stirring with a wooden spatula to break it up into small pieces, until it starts to brown, about 3 minutes.

Stir in the potato, onion, and fennel and cook, stirring occasionally, until the onion begins to soften, about 2 minutes.

Add the white wine and stir, scraping the bottom of the pot to loosen any browned bits, about 30 seconds.

Stir in the bone broth and bring to a boil over high heat. Reduce the heat and simmer until the potatoes are tender when pierced with a fork, 10 to 12 minutes.

Remove from heat.

Add the parsley, sun-dried tomatoes, butter, lemon zest or essential oil drops and stir until incorporated.

Using the spatula or a potato masher, gently crush the cooked potatoes until most of them are mashed and the stew is somewhat thickened.

Season with 2 tsp. salt and ½ tsp. pepper. Serve hot, garnished with fennel fronds.

The 5-Minute Brownie

The 5-Minute Brownie

Lemon Water? Good Choice.

Lemon Water? Good Choice.