Number 14 in our Oxalate Clean 15 is watercress. This is a powerhouse of a nutritional green, and often overlooked when we think of greens. It has been traditionally eaten to treat mineral deficiency - and there's a reason why.…
Watercress is an excellent source of three key minerals: calcium, magnesium and potassium. Low in electrolytes (because oxalate has been chelating them)? Why not try some watercress soup? Here's a low carb version with zucchini and watercress.…
You don't have to cook it! Watercress can be eaten raw; it's is a wonderful addition to a salad to increase nutrient density. And here's an idea: how about a salad with bacon? But leave out the sugar in the dressing or use monk fruit extract.…
Don't know much about this nutritious green? Here's some information on how to choose, store and use watercress. I had never had it before going low oxalate, but I can vouch for it being one of my faves now!…
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More from @LowOxCoach1

23 Apr
Number 15 and the final entrant in my Oxalate Clean Fifteen is garlic and the onion family. Most members of the family are low, although a couple are medium oxalate. We normally eat the seed/ root of the plant, but green onions, chive and leek have us enjoying the stems too!
Each garlic clove you add to a dish is a mere 0.3 mg oxalate. So use it ad libitum! (After all, if a recipe specifies only 1 or 2 cloves of garlic, have you really added garlic at all?)
Another favourite of mine is chive. Chives are so low in oxalate, you could have 100g of the green stuff and only add just over 4 mg oxalate to your dish. Chives grow so well, my garden plot comes up with large swaths of it every year and every year, we have to thin it.😉
Read 6 tweets
21 Apr
The next entry in the Oxalate Clean 15 (which has had a few hiccups because ... well ... life) is broccoli and the cabbage family. There is so much research on the benefits of this group of veggies - it's hard to know where to begin! But let's start here:
Note that while kale is a member of the cabbage family - unless you get Dinosaur (Dino) / Lacinato kale, you have moved back into a high level of oxalate. While not as bad as spinach, chard or beet greens, why not go to another member of this family, like bok choy?
A 1/2 cup serving of steamed broccoli florets will net you about 5 mg oxalate. Like slaw? A 1/2 cup serving of shredded green cabbage is under 2 mg oxalate. Like colour? You can have red/ purple cabbage too: 1/2 cup shredded is under 3 mg oxalate.
Read 6 tweets
18 Apr
Number 12 on the Oxalate Clean Fifteen is eggs. While we've already discussed animal products (meat, dairy & organ meats), eggs are in a class all their own. For nutrient density, high bioavailable protein & healthy fats, yet still inexpensive, eggs need a place on the list.
Each egg is essentially zero oxalate. And how many ways can you use them? I've even recently found a low carb "bread" option that uses eggs and cream cheese.…
Eggs can be as simple as scrambled in a pan, as complex as soufflé. It's a wonderful binder for many baked goods, adding nutrition wherever it goes. And just today, I saw someone who was making thin omelets and then keeping them in the fridge as snacks. Brilliant!
Read 5 tweets
17 Apr
Number 11 in the Oxalate Clean Fifteen is flax seed. (Been working on finishing our list; Twitter messed me up yesterday). Flax seed is very low oxalate, very high fibre + a source of plant-based omega 3's. These seeds have become beloved in the keto world for baked goods.
If you've seen flax seeds used in baking, you may have seen small amounts to help replace eggs. But one of my favourite low carb/ low oxalate bread recipes uses ground flax and egg whites. Check this out! Just 1g net carb & a couple mg oxalate per slice!
There is also interesting research that links intake of flax to lower rates of diabetic complications in rats.
Read 8 tweets
14 Apr
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".
Read 4 tweets
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.
Read 5 tweets

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