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Monique Attinger, Low Ox Coach 🇨🇦🌸 Profile picture
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14 Apr, 4 tweets, 2 min read
Number 10 in our Oxalate Clean Fifteen can be used to up the nutrition in baked goods: it's cricket flour! I remember vividly being on vacation in Mexico & having a chance to eat crickets on my omelet (sauteed with the head & legs). I declined. But the nutrients!
So recently, I bought some. I actually added extra flour to a muffin recipe - about an additional 1/4 cup. It didn't seem to need more liquid. What was fascinating was "nutty" flavour it gave the muffins. It pumped up the nutrients, adding less than 3mg additional oxalate.
While it hasn't exactly caught the North American world by storm, crickets (and other insects) are definitely eaten in other parts of the world. Regardless, I do recommend cricket powder - whatever you think an insect should taste like, you'd be wrong! Definitely "nutty".
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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
12 Apr
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.
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

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