I am really excited for my Low-Oxalate, Anti-Inflammatory cookbook due out in September from Skyhorse Publishing! I’m working on the finishing touches before I turn it in right now but have had several people email and ask about low oxalate meal plans.
If you cook for your family every night, it can sometimes feel like a huge challenge.
My family can eat whatever they want and while I have always been a health-conscious eater, having food issues has made dinner time an incredible challenge.
√ Low Oxalate
√ Yeast Free
√ Soy Free
√ Nut Free
√ White Sugar-Free
and I don’t eat many grains except the occasional white rice and maybe very occasionally, polenta.
I have been out to eat and had to ask about substituting iceberg lettuce for mixed greens since the mixed greens could contain any high oxalate lettuces.
Let’s face it, eating is stressful when you are watching everything you consume!
Here’s a sample of one week of low-oxalate eating.
These meal ideas are straight from my cookbook which is as close to being low-oxalate as can be, I do feature a couple of tomato recipes which I say right off the bat, are high ox. Skip over those if you are very sensitive to oxalates.
I’ve seen people bothered by high and medium oxalates and tomatoes don’t bother me though I eat them sparingly.
MEAL PLAN FOR ONE WEEK
DAY ONE: MEATBALLS AND ZOODLES
Meatballs made with grass-fed beef, served over Zucchini Noodles (Zoodles). I make a homemade tomato sauce using fresh tomatoes, you can substitute a red pepper sauce (working on this recipe right now). If I ate bread, I would also have garlic bread or rolls. You can easily get gluten-free bread or rolls. I spread butter or olive oil on there and sprinkle with garlic powder, toast until browned.
DAY TWO: CAULIFLOWER SOUP
This delicious soup is made with cauliflower and chicken broth. I’d serve with a simple green salad. I also have a recipe for popovers which always go with soup!
DAY THREE: GREEK SALAD
Huge salad made with romaine lettuce and other low oxalate vegetables, feta cheese, chicken.
DAY FOUR: MARINATED CHICKEN + Tzatziki Sauce
Marinate chicken in olive oil and spices, then bake. Served with rice or potatoes for my family, side of green beans. I also make a homemade tzatziki sauce for over the chicken.
DAY FIVE: MEATLOAF
Meatloaf with Trader Joes gluten free BBQ Sauce, low ox spices, and serve with homemade onion rings and a vegetable.
DAY SIX: BRAISED KIELBASA
Made with sautéed onions and served over Cauliflower Rice, also a side of Easy Apple Sauce. *Kielbasa is high in histamines so I eat this sparingly.
DAY SEVEN: SHRIMP STUFFED PEPPERS
I buy cooked, cleaned shrimp so all I have to do is cook in the skillet. Stuff with rice if tolerated or cauliflour rice.
AND ONE MORE BONUS Meal:
MEXICAN BEEF WRAP
Ground beef seasoned with Mexican Spice blend, add to that avocado, squeeze of lime, cheese, cilantro, all rolled up in a GF tortilla or skip the tortilla and serve over lettuce.