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#Post#: 844--------------------------------------------------
Low Oxalate Recipes!!
DIR By: Hummingbird
Date: September 7, 2012, 7:07 am
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Coconut Macaroons
Ingredients:
3/4 raw honey
2 1/2 cups shredded unsweetened coconut
3 egg whites
1 teaspoon vanilla extract
Pinch salt
Directions:
Preheat the oven to 350 degrees.
Combine all ingredients in a large bowl.
Mix well with a rubber spatula or your hands.
Line a baking sheet (or two baking sheets) with parchment paper.
Wet your hands and make small piles of the mixture, each 1 or 2
tablespoons, about an inch apart.
Bake until light brown, about 15 minutes.
Remove the baking sheet and cool on a rack for at least 30
minutes before eating.
These keep well in a covered container for up to 3 days.
#Post#: 845--------------------------------------------------
Re: Low Oxalate Recipes!!
DIR By: Hummingbird
Date: September 7, 2012, 7:08 am
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Cookies
Ingredients:
1/4 cup brown rice flour (14.4mg)
1/4 cup ground pumpkin seeds (3.1mg)
4 TBL ground linseed/flax (2.8mg)
1/4 tsp cream of tartar (0.25mg)
1/4 tsp baking soda (zero mg)
1/2 tsp xanthan gum (unknown mg)
1 TBL olive oil (0.9mg)
2 TBL honey (0.6mg
water as needed
Directions:
Combine all dry ingredients.
Add oil and honey.
Stir until texture is like breadcrumbs.
Add water as needed (one teaspoon at a time) until mixture
sticks together to form a ball.
Separate into 2 balls and roll out between two sheets of baking
paper and cut into shapes.
Bake in oven at 190C for 3 mins, check and turn for another 1-2
mins.
Makes approx 20, 2-inch diameter / 3mm thick cookies.
This recipe is really quick and easy. You can use any flour you
like but may change water needed and cooking time. Can also add
prunes cut into tiny pieces (but increases oxalate value) and
reduce honey. Can be frozen and defrosted as required.
Makes approx 20 cookies. Total Oxalate = 22.05 Oxalate per
cookie = 1.1mg
#Post#: 846--------------------------------------------------
Re: Low Oxalate Recipes!!
DIR By: Hummingbird
Date: September 7, 2012, 7:09 am
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Pumpkin Pie Filling
Ingredients:
2 C cooked pumpkin or acorn squash
3/4 C. to 1 C. honey
1/4 C. melted butter ( or oil or coconut butter)
4 tsp cinnamon
1 tsp. nutmeg
2 egg yolks
4 egg whites
Directions:
Puree the squash in the food processor.
Mix all ingredients EXCEPT egg whites.
Beat egg whites in a separate bowl until stiff.
Gently fold egg whites into pumpkin mix.
Bake in a 9x13 glass pan at 350 for ~30 minutes. Bake longer as
needed.
Makes 15 servings.
2.7mg of oxalates per serving.
#Post#: 847--------------------------------------------------
Re: Low Oxalate Recipes!!
DIR By: Hummingbird
Date: September 7, 2012, 10:56 am
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Banana Blueberry Dairy-Free Milkshakes
1 frozen banana
1/2 cup frozen blueberries
1 cup coconut milk
1 T honey or 3-4 drops liquid Stevia (optional)
Put all of the ingredients into a food processor or blender and
blend until smooth (if your freezer is super cold you may have
to let the banana thaw 10-15 minutes before mixing in order for
it to blend). Pour into two frosty mugs and enjoy!
Makes two 7-8 ounce milkshakes
Oxalate Note: Bananas are a medium oxalate fruit with 5.3 mg.
oxalate per medium banana. All other ingredients are low or
very low oxalate. Banana Blueberry Dairy-Free Milkshakes have
about 4.5 mg. oxalate per serving.
#Post#: 848--------------------------------------------------
Re: Low Oxalate Recipes!!
DIR By: Hummingbird
Date: September 7, 2012, 10:59 am
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Banana Splits:
2 small bananas (or 1 large)
4-8 ounces strawberries, sliced
1 cup pineapple tidbits (about half of a 20 ounce can, drained)
4 scoops low oxalate yogurt, sorbet, or ice cream* (1-2 pints
depending on your scoop size)
Torani’s Sugar-Free Chocolate Syrup* or White Chocolate Sauce
(see recipe below)
If you have a toddler, slice the banana in bite-size pieces.
Otherwise, slice the banana length-wise (“split” the banana),
then cut each split piece in half. Put two pieces of the split
banana on either side of a bowl. Put a scoop of yogurt or ice
cream between the banana pieces then add sliced strawberries and
pineapple tidbits to the top. Drizzle a bit of chocolate syrup
or white chocolate sauce over the top and serve.
Yeild: Makes 4 big banana splits or 8 smaller ones (Oxalate
content will range from low to medium depending on how big you
make your banana split).
*Oxalate Note: Although most chocolates and chocolate sauces
are high oxalate and should be avoided by low oxalate dieters,
Torani’s Sugar-Free Chocolate Syrup has only 0.5 mg. oxalate per
1/4 cup serving. White Chocolate is also low in oxalate. White
chocolate has 2.3 mg. oxalate per ounce while Nestle’s premiere
white morsels have only 1.7 mg. oxalate per 1/2 cup.
Please check the ingredients in your ice cream carefully. All
natural ice creams that include only milk, cream, sugar, eggs
and small amounts of vanilla or a low or “lower medium” oxalate
fruit should be okay. ( Check out Haagen-Dazs Five Strawberry
Ice Cream). Guar gum is also commonly added to ice cream and is
okay. All natural fruit sorbets commonly include only fruit and
sugar, so these are also okay as long as it’s a low oxalate
fruit (I love coconut sorbet!). These are also appropriate for
a dairy-free diet. Of course you could always add to the fun of
the evening by making your own ice cream, frozen yogurt or
sorbet in the ice cream maker if you want even greater control
of your oxalate levels.
White Chocolate Sauce: Put 1/2 cup heavy cream and 4 ounces
white chocolate, broken into chunks, (recommended) or 4 ounces
Nestle’s white morsels (okay) into a microwavable bowl.
Microwave on high for 10-15 seconds. Stir and microwave again
for another 10-15 seconds. Repeat this process until the sauce
is smooth (takes about 3 “cooking episodes” in my microwave).
Makes about 1 cup of sauce. This is a really yummy sauce, but
it’s not quite satisfying to put a white sauce on vanilla ice
cream. A little food coloring is fun, as is using strawberry or
mango ice cream instead of vanilla.
#Post#: 849--------------------------------------------------
Re: Low Oxalate Recipes!!
DIR By: Hummingbird
Date: September 7, 2012, 11:03 am
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No-Bake Low Oxalate Protein Bars
1 ½ cups GF rolled oats
½ cup ground flax seed
1 cup whey protein powder (or use rice protein, egg white
protein or pea protein powder)
½ cup flaked coconut (unsweetened)
¾ cup raisins (or dried cherries, dried apples or dried
blueberries)
2 tablespoons pumpkin seeds
½ cup honey (or half a dropper of liquid Stevia - see note)
½ cup plus 2 tablespoons Sunbutter(or other low oxalate
sunflower seed spread)
3-4 tablespoons butter or coconut oil
2 teaspoons vanilla extract
1-3 tablespoons water
Combine the oats, flax seed, protein powder, coconut, raisins
and pumpkin seeds in a bowl and mix well. Put the honey,
Sunbutter, butter and vanilla in a separate glass or ceramic
dish and microwave on high for about 30 – 45 seconds until the
butter is melted and the Sunbutter is gooey. Stir the
Sunbutter mixture until it is well combined. Add the Sunbutter
mixture and the oat mixture and stir until the oats are well
coated. It should have a crumbly, somewhat dry texture that
barely holds together when you press it (like the oatmeal
topping of an apple crisp). Add the water a half tablespoon at
a time, stirring well each time, until you get a mixture that
will hold together more like playdough (still a little dry but
could be rolled into one big ball that would stay together). It
usually takes about 2 tablespoons water.
Press the oat mixture into a 9 X 9 inch baking dish OR other
convenient dish with about the same dimensions (you could press
it directly into a convenient-sized Tupperware). I often use a
Pyrex glass baking dish with a plastic lid. For easy removal,
line the bottom of the pan with plastic wrap plus enough to
double back over the top as a cover after you’ve pressed the oat
mixture into it. Put the dish into the refrigerator and let
chill overnight or for at least four hours. Cut into 18 bars
(4.5 x 1 inch each). Transfer into an air tight container (or
wrap in the plastic wrap) and keep refrigerated for up to two
weeks (Maybe three? I’ve never had them that long, but there’s
nothing in here that doesn’t keep a long time in the
refrigerator).
Makes 18 bars.
Oxalate Note: Each low oxalate protein bar has about 8 grams
protein (when made with whey powder), 3.5 grams fiber, 8 grams
fat and 5 mg. oxalate. Rolled oats (11.1 mg. oxalate/half cup),
Sunbutter (6.1 mg. per 2 tablespoons), ground flax seed (6.6
mg./half cup) and pumpkin seeds (5.2 mg. per 2 tablespoons) are
medium oxalate. All other ingredients are low or very low
oxalate.
Variations: I’ve been fooling around with this recipe for
months and although every combination I’ve tried has been tasty,
it’s really hard to get a good, pleasant consistency with even a
slight variation.
If you want less sugar, you may remove 1 – 2 tablespoons honey
without too much trouble. You can also use some liquid Stevia
in place of the water. Do not replace the honey with applesauce
unless you want a really sticky (yet still tasty) bar.
If you want less fat, you may leave out 1 – 2 tablespoons butter
OR 1 -2 tablespoons Sunbutter and still have a decent bar.
If you want less oxalate, try substituting roasted chestnuts for
the pumpkin seeds or try substituting ½ cup coconut for ½ cup
oats. You may also leave out 2 tablespoons of Sunbutter,
although you may have to add an extra 2 tablespoons of butter or
coconut oil.
If you can handle more oxalate, then you may substitute 3 – 4
more tablespoons of Sunbutter for the butter, or you may add up
to 1/4 cup pumpkin seeds.
The raisins, pumpkin seeds and coconut are interchangeable with
other dried LO fruit (try apple, cherry, blueberry or banana),
roasted chestnuts or coconut (about 1 cup total of these
add-ins). I’ve also had luck increasing the protein powder by
another fourth cup.
Do not replace the butter or coconut oil with other cooking
oils. The solid nature of these oils when refrigerated is what
makes this recipe work.
#Post#: 850--------------------------------------------------
Re: Low Oxalate Recipes!!
DIR By: Hummingbird
Date: September 7, 2012, 11:05 am
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Ginger Pumpkin Custard
2 cups pumpkin puree
3 eggs
3/4 cup cream, half and half or coconut milk*
1/4 – 1/2 cup honey
1 tablespoon raw ginger, minced or grated (I use a garlic press
to mince the ginger)
1 teaspoon nutmeg
1 teaspoon vanilla extract (optional)
Dash salt
Preheat oven to 325 degrees. Put all the ingredients in bowl
and stir until well mixed. Turn into a greased 8 x 8 baking
dish or pie plate (see note on baking dishes). Bake for about
40-45 minutes until the center is set. Serve warm or cold (we
like it cold). If serving as a desert (higher sugar version)
you may want to add a dollop of whipped cream. If serving as
breakfast or side dish (lower sugar version), you may want to
add a dollop of plain yogurt or coconut cream.
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