Category: Low Oxalate

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Louise’s Low Oxalate Coconut Rice and Mango Salsa

A bowl of sunshine on a rainy day! This recipe is adapted from Naturally Sassy to reduce the oxalate content.  One of my favorite nourishing bowls of goodness and the cold salsa and hot coconut rice really work well together. This makes a delicious and satisfying  lunch or evening meal.

Serves 2    Oxalate per serving: less than 12 mg.

Ingredients:

Coconut Rice

½ mug basmati white rice

400ml can of coconut milk plus half a can water

Juice of 1/2 lemon

1 tsp grated ginger

Pinch salt

 

Mango Salsa

1 mango, stoned, peeled and diced

2 red sweet peppers, deseeded and diced

1 avocado, stoned, peeled and diced

Juice of 1 lime

Handful chopped coriander

 

Method

  1. Put rice in saucepan, add coconut milk, water, ginger and salt.
  2. Cover with lid, bring to boil, reduce to simmer and check after 10 mins or rice cooking instructions.
  3. When rice is cooked add lemon juice.
  4. It will look a little like creamy rice pudding.
  5. Mix all the salsa ingredients together.
  6. Pour rice into serving bowls, top with salsa and enjoy!

 

 

 

 

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Louise’s Low Oxalate Watercress and Cauliflower Soup

This is a light gluten free soup delicious at any time of the year! Being low oxalate means trying to find flavor without the use of adding stock, for soup this can be a challenge! This soup can be made vegan or vegetarian, is quick and easy to make and despite its olive green appearance is rather nice! Enjoy!

Makes 2 generous servings: 5.6 mg oxalate per bowl

Ingredients:

2 small onions: chopped

2-3 cloves of garlic chopped

1 tbs coconut oil/olive oil/butter or ghee

200mg cauliflower chopped

500ml water

Watercress: approx. 80-90 gm bag/ large bunch.

2 tbs Nutritional yeast flakes

Salt to taste.

Method:

  1. Heat oil in a saucepan, then gently sweat onions and garlic with lid on for 5 minutes.
  2. Add cauliflower, water, watercress, nutritional yeast and pinch of salt.
  3. Bring to boil, cover with lid and reduce to a simmer for 15-20 minutes until cauliflower is soft.
  4. Blend until smooth, check for seasoning, adjust with salt or additional yeast flakes.

Optional:

Drizzle with olive or flaxseed oil, cream or sprinkle with chopped herbs such as chives or parsley.

Replace half the water with milk or coconut milk.

Add cream at the end of cooking for a richer soup whilst keeping the oxalate levels low.

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Louise’s Low Oxalate Flaxseed Bread

 

Being gluten free and low oxalate has its challenges when it comes to bread which contains both!!! This recipe is adapted from one created by Hemsley and Hemsley follow link to original recipe:  Flaxseed Bread .  This bread makes delicious sandwiches and can be sliced and frozen for future use.

Flaxseeds are very low oxalate, low carbohydrate, high in protein and fiber. They are a natural source of Omega 3, calcium, magnesium, iron and zinc.

Total oxalate: 42.5 mg   Makes 8  generous sandwich squares: 5.7 mg per square

Total fiber: 118.5 g/14.8 g per square.

Ingredients

500g ground flaxseed

6 eggs

170 ml water

75g olive oil

3 tsp bicarbonate of soda

3 tbs lemon juice or apple cider vinegar

2 tsp garlic powder

2 tsp onion powder

1.5 tsp sea salt

Whole flaxseeds for sprinkling

Method

Heat oven to Gas Mark 5.

Line baking tray with baking parchment (I use a Swiss roll tray 37 x 25 cm)

Mix all ingredients together by hand or mixer.

Spread onto the tray and smooth surface with pallet knife.

Sprinkle with whole flaxseeds.

Bake for approximately 30 minutes until cooked, skewer comes out clean and bread is soft and spongy.

Cool on a rack, cut into eight squares, slice each in half length ways to make sandwich squares.

Fill with any low oxalate filling for a nutritious packed lunch or make into a lovely open sandwich, enjoy for breakfast with eggs or dip in soup.  Enjoy!

 

 

 

 

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Louise’s Low Oxalate Apple and Cranberry ‘Cookies’

Louise’s Low Oxalate Kitchen
Let’s kick off with a treat! Following the LOD means not being able to just buy off the shelf on most occasions and these ‘cookies’ are a delicious treat for everyone! Working with coconut flour is interesting and any recipes that uses it with a description of ‘bread or cookies’ means ‘cake’! Perhaps I should be calling these ‘cake cookies’ to lower expectations. They are however still enjoyable! I’m still experimenting and will be posting other coconut flour recipes as they are perfected! To achieve a truly crisp cookie you will need the use of a dehydrator for a dunkable treat!

Apple and Cranberry Cookies: Makes approx. 9: gluten free, vegetarian, 1.2 mg oxalate per cookie

2/3 cup coconut flour
1/4 cup coconut oil melted (stand jar in a bowl of hot water)
2 eggs
1/4 cup runny honey
1/2 cup apple puree
1/2 tsp bicarbonate of soda
1/2 tsp apple cider vinegar or lemon juice
1/2 tsp vanilla extract
1/2 cup dried cranberries
Pinch salt

Method

• Preheat oven Gas Mark 4
• Line baking tray with non-stick baking parchment
• Sift flour and bicarbonate of soda into a mixing bowl
• Add all the other ingredients and mix with a wooden spoon into a ‘batter’, this will thicken slightly.
• Use a tablespoon to scoop mixture onto baking tray: 1 tbsp per cookie.
• Slightly flatten into rounds
• Bake in the centre of oven for approx. 20 minutes, until firm.
• Leave to cool on wire rack if you can!

These are ‘cookies’ with a moist sponge like texture, if you would like a firmer cookie follow one of the two stages below:

• After 20 mins cooking, place on wire rack, return to oven, turn off heat and leave for 1 hour
Or
• Turn oven to lowest setting and leave for another 20 minutes to an hour, checking regularly to avoid burning.

Dehydrator Method

• Following the 20 minute bake in the oven, carefully lift cookies onto dehydrator tray.
• Set at 70 °C for 4 hours.
• After 4 hours check for desired consistency, crisp outer and soft middle.
• Leave in dehydrator at 70°C for up to 8 hours to obtain crisp and crunchy cookies that hold up to a good dunk!

Will keep for a few days in an airtight container….but I doubt they will last that long! Enjoy!