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Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
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12 Apr, 5 tweets, 2 min read
Number 8 in our Oxalate Clean Fifteen is the humble cranberry. Known for its therapeutic benefits as a juice for women dealing with UTI, cranberries are very low in oxalate; 1/2 cup of cooked cranberries has less than 1 mg of oxalate but a taste that gets your attention!
You don't have to load cranberries with sugar to eat them; you can sweeten with erythritol or other sugar alternatives to reduse that tart flavour. While dates are a bit higher in oxalate, you could use some of these to help take away cranberry's sting - just watch your amount.
I use brown-sugar style erythritol with my cranberries, and sometimes pair them with lamb. You can also mix cranberries with another fruit (like blueberries) and reduce the overall oxalate in your final dish. Cranberry-apple is great for a "crumble" style dessert.
But it's not just taste. Cranberries have a host of benefits that affect the urinary system, including reducing antibiotic resistance when being treated for UTI. Check out this link: health.com/nutrition/heal…
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More from @LowOxCoach1

Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
13 Apr
Number 9 in our Oxalate Clean Fifteen is Baru nuts. These are a new entry into the market, which is good news to those of us who love nuts (but not oxalate). These beauties are just under 2mg oxalate per ounce, which means you can eat a lot of them.
And you might want to eat lots of them! The taste is a cross between an almond and a peanut (in my opinion). Like a peanut, they are technically part of the legume family. They are a bit higher in carbs, at 9g per ounce. But you do get 7g of protein in your serving as well.
You get a healthy dose of minerals in your ounce serving as well, including 5mg iron, 833mg potassium and 167mg calcium. They may also have anti-inflammatory effects similar to other nuts. nutritionadvance.com/baru-nuts/
Read 5 tweets
Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
11 Apr
Number 7 on the Oxalate Clean Fifteen are the squashes with hard skin. Butternut as one of the best options (lowest oxalate squash that's easily available). But there are other great squashes, including Kabocha, Delicata, Spaghetti, Acorn, Carnival and others!
Many squashes are great options if you want to replace sweet potato; texture & colour may vary, but firm-flesh squash should be able to handle most of your sweet potato recipes. I love Kabocha as a sweet potato sub; you could use Hubbard as a medium oxalate option.
And who doesn't like pumpkin? (In North America, pumpkins are the rounded, apple shaped squashes that may be used for pie.) I often buy many types of pumpkins and squashes in the fall, to roast and freeze. I still have squash and pumpkin puree on hand in my freezer!
Read 5 tweets
Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
9 Apr
Number 6 on the Oxalate Clean Fifteen is Bok Choy. After all, you didn't think you wouldn't be able to eat greens, did you? There is good news in this area! Bok choy happens to be a family favourite here; at just over 3 mg oxalate in 100g (3.5 oz) of bok choy, it's a good option.
This also means you can prepare your bok choy however you like - It's low enough that you can steam, roast or eat raw. (It makes a nice salad addition, by the way). Like all cruciferous veggies, you are going to get a variety of nutrients when you eat this veg.
Carbs are low - but that doesn't stop you from getting minerals (calcium, iron, magnesium, phosphorus, potassium, zinc, manganese and selenium). And while we think fruit for vitamin C, a serving of bok choy will get you 35% of your daily value. There's 27% of your vit K too.
Read 5 tweets
Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
8 Apr
Number 5 in the Oxalate Clean Fifteen is liver and other organ meats. While I've mentioned meat and animal products previously, organ meats are in a class all of their own, and the star of the class is liver. (Frankly, in hindsight, not sure why I didn't have this as number 1!)
Liver has so many nutrients: a 3.5 oz (100g) serving of beef liver has over 3000% RDI B12; ~900% RDI Vit A; ~200% RDI B2; 65% RDI B9 (folate); 35% RDI iron for menstruating women; ~1600% RDI copper. You get high quality protein, and low calories (not that I worry about those).
Not a fan of liver's taste? You don't need to eat a lot of it! I will get liver ground at the butchers and add an ounce or less to ground beef. This enriches the nutrients you are getting from any muscle meat. Great way to sneak a little into your family.
Read 6 tweets
Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
7 Apr
Number 4 on the Oxalate Clean Fifteen is cauliflower! While a "white" veggie, cauliflower is a nutrition powerhouse (which surprises many). Surprisingly, 1 cup of raw cauliflower has almost a day's worth (RDI) of vitamin C.
In fact, you get Vitamin K, B6, folate, pantothenic acid, potassium, manganese & magnesium in each serving. Not bad for a white veggie! Cauliflower is a darling of the low carb world, where rice (and other high carb grains) are replaced by this relatively inexpensive food.
For each cup of raw cauliflower, you get less than .5 mg of oxalate. Given a recommended oxalate intake of 50 mg by many kidney stone experts, you could eat 100 cups of cauliflower and still not have consumed your recommended limit!
Read 5 tweets
Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
6 Apr
Number 3 on the Oxalate Clean Fifteen is red lentils. Of all the legumes, these are my favourite. High in protein & fibre, they work well because you don't have to soak them (as oxalate is already low); they are fast & easy to cook; pressure cooking makes them low lectin.
Cooked lentils have about 12g protein, over 270 mg potassium, some iron, calcium and folate. Yet, unlike many plant sources of protein, they only have about 1mg oxalate for that 1/2 cup serving. But what is a real plus here is that they are inexpensive and shelf stable.
Need a fast meal? You can have a lentil and rice soup on the table in 30-45 minutes. In combination with white rice, you have a full essential protein complement. To this simple flavour palette, I’ll add some chicken for added protein, with coconut milk for richness.
Read 5 tweets

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