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. Because I have been creating low oxalate meal plans for a while now, I was inspired to create a cookbook for others who have to watch their oxalate intake, among other things.
I have been seeing more about low oxalate and high oxalate foods lately and hope people will learn about these toxins found in plant foods. Some people can consume them with no problem, others, like myself, need to be careful.
One question I have received over and over again is CAN I HAVE A MEAL PLAN?
Here’s a sample of 1-week of low-oxalate eating. These meal ideas for the week 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 oxalate. Skip over those if you are very sensitive to oxalates.
I know some people intolerant to medium and high oxalate foods aren’t able to eat tomatoes without having issues, but, luckily, tomatoes don’t bother me, though I eat them sparingly.
Day 1: Meatballs & 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 a red pepper sauce 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 the bread and sprinkle with garlic powder, toast until browned.
Day 2: 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 3: Greek Salad
Huge salad made with romaine lettuce and other low oxalate vegetables, feta cheese, chicken.
Day 4: 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 5: Meatloaf
Meatloaf with Trader Joe’s gluten-free BBQ Sauce, low oxalate spices, and serve with homemade onion rings and a vegetable.
Day 6: Braised Kielbasa (Polish Sausage)
Made with sautéed onions and served over cauliflower rice, also a side of applesauce.
*Kielbasa is high in histamines so I eat this sparingly.
Day 7: 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 cauliflower rice.
For side dishes, my favorite is watermelon salsa. (click here for watermelon salsa recipe)