Cooking

Eggs Hollandaise

2008-10-12T09:49:00.001-07:00

5 spears asparagus

2 poached eggs

Minced ham

Chopped tomatoes (about 1 or 2 cherry sized ones)

Lightly steam the asparagus until it is done the way you like it. Place in a neat bundle in the center of your plate. In the same skillet poach the eggs--I pour hot water from my tea kettle which is always steaming in the morning into a small skillet, let the water bubble, pour in just a tad of vinegar (about a tablespoon) and crack the eggs in. Take them out when they are done to your satisfaction--I like mine slightly runny. Remove eggs with a slotted spoon if you have one (I don't, I use an omelet spatula) so that the water drains off as you pick it up. Nestle the eggs atop the asparagus, spoon the Hollandaise over the them, and sprinkle with the minced ham. Sprinkle chopped tomatoes around the plate for color. Voila! Eggs Hollandaise.

Coq au Vin

2008-10-09T19:44:00.000-07:00

6 boneless chicken breasts
1 T. thyme (or 6 sprigs fresh)
Salt & Pepper
2 cloves garlic, minced
Chicken broth 1 cup
Red wine 1 cup
Brandy 2 ounces
2 cups button mushrooms
10 oz pearl onions frozen
1 cup sliced yellow onion
2 large carrots
1 T butter
1 T olive oil
4 ounces lardon (diced good quality bacon)

Saute lardon in olive oil on medium heat, when browned, remove to plate with slotted spoon, then brown chicken for 10-15 minutes until nicely golden and there are lots of nice brown bits in the pot. Remove chicken from pot and add onion, carrots and mushrooms. Cook for 10 minutes. Add butter, thyme, 1 tsp salt, 1-2 tsp pepper, and minced garlic. Stir one minute. Add bacon and chicken back into pot. Pour in wine, brandy and chicken broth, cover pot and put in oven for 45 minutes. Add pearl onions and leave to sit on top of the stove for 20 minutes. Serve with green beans.

Approximately 12 g. carbs per serving, 2 grams fiber, 17 grams protein, 10 grams fat, and 245 calories. About 10 mg of oxalates per serving--(only about 3 if you leave out the carrots.)

Hollandaise Sauce

2008-10-04T11:13:00.001-07:00

The hollandaise sauce I make is very easy:

1 stick real butter

2-3 egg yolks (preferably organic)

Juice of 1/2 a lemon

salt and pepper

Melt a stick of butter in the microwave--make sure it is in something you can pour from, as we will be drizzling it a bit later.

In a blender put your egg yolks, your lemon juice, and a good grind of black or white pepper and a little salt. Blend on high for about 5 seconds (I pulse it five times) then turn the blender on a medium-ish speed, and as the motor is going, drizzle in your melted butter. The hot butter will cook the eggs, but still maintain a smooth sauce (like mayo, but richer). This is an excellent sauce for asparagus and ham, eggs and tomatoes (as pictured above) or broccoli or cauliflower. I'm sure you can find even better uses for it!

Tip: If you want to avoid the dairy completely and be a "true" Paleo, it is equally good if you make your Hollandaise with olive oil (about 1/2 cup) instead of melted butter--it will end up more mayonnaise-y but still just as good--just remember to refrigerate it since the eggs won't be cooked!

Roasted Rosemary Apricot Glazed Chicken

2008-09-30T21:15:00.000-07:00

1 large chicken
garlic salt to taste
1 tsp white pepper
1 tsp crushed dried rosemary
1/2 cup apricot jam (I used a kind made with apple and pear juice and no added sugar)

Spray a roasting pan with olive oil spray. Put down a piece of parchment in the bottom and spray that as well. Salt and pepper the chicken. sprinkle dried rosemary over all, and rub in. Heat up the apricot jam until it is approximately the consistency of honey, and drizzled over the entire chicken. Roast at 350 until when you skewer it with a fork or knife the juices run clear (about 1-2 hours depending on the size of the chicken). Serve with Avocado and Pear salad. YUM!!

Avocado and Pear Salad

1/2 ripe avocado

1/2 ripe pear (I recommend Bosc or Anjou)

1 T balsamic vinaigrette

Slice, drizzle with dressing, mix, serve!

(Serves One)

This would be really good with a little bleu cheese crumbled on top, but alas I have given up cheese, it would also be good with a little orange zest, but that would be too high oxalate, and I didn't have any red onion which would have been delectable, sigh...And yet it still turned out very good with none of the above. :)

Shrimp Salad

2008-09-21T14:26:00.000-07:00

I decided to make some shrimp salad for lunch, forgive the blurry picture, I was pretty hungry at the time and I think my hands were shaking...

5 ounces fresh bay shrimp
1 T. mayonnaise
1 t. stone ground mustard
1 green onion chopped finely
1/2 cup fresh, raw tomato (about 1 & 1/2 small Campari salad tomatoes)
a dash of black pepper

This was about 6mg of oxalates

Mix all ingedients together

Homemade yogurt with VSL#3 culture (Yes, I know it sounds sort of like some Sci-Fi 50s film version of Yogurt...)

2008-09-21T11:28:00.000-07:00

I made yogurt a lot when I was in Germany--I also bought a lot of yogurt, but I could never find a place that had yogurt starters. So, when I moved home a few months ago, I continued to make yogurt the same old way...Using purchased yogurt to start the new yogurt culture. It wasn't until I started taking the VSL#3 probiotic (about a month and a half ago) that I wondered if I could make yogurt with it, but then, I read on the "Trying Low Oxalates" forum at Yahoo that some of the moms had tried it and it worked. So, I thought, why not try? I much prefer yogurt to capsules...

Here is my recipe for making yogurt with no added equipment--it is really very easy:

I took 1/2 gallon of organic milk, and heated it up until bubbles started to form around the edges--That is at about 165-175 degrees Farenheit. Then I removed the yogurt from the heat and let it cool to between 110-115 degrees Farenheit. While it was cooling, I took three capsules of the VSL#3 probiotic and emptied them into about 1/2 cup of cold milk. Once the heated milk had cooled, I whisked in about 1/4 of a cup of warm milk into the cold milk, and then another 1/4 cup, then, I slowly stirred the mixture together, and gradually added it to the hot milk a little at a time--mixing it thoroughly each time. Then I poured it all into a glass container and covered it with foil, and wrapped it in a towel and left it on top of the oven which I had turned to low. I left it to sit all night (about 12 hours) and in the morning I had a very good yogurt. It was a bit chunky, but fairly thick and had an excellent taste. I eat it plain in the morning with either fruit and honey, or lately with a little tiny bit of stevia since I am trying to control my sugar intake also (I use about one packet of stevia over the course of a week--so just a slight dusting on the yogurt). Stevia is high oxalate in its pure form, so if you are trying to avoid oxalates make sure you get one of the "watered down" versions if you do that.

Chicken Firenze

2008-09-09T07:43:00.000-07:00

I would call this Florentine Chicken if I could eat spinach instead of kale...as it is slightly like spinach, I figure Firenze is close enough...

Last night for dinner I made stuffed chicken breasts--it was really easy, and very yummy. I took 1/4 of a cup of sundried tomatoes in oil and minced them finely, and mixed them with chopped cooked kale (about a cup), about 1/4 of a cup of chopped marinated artichoke hearts, 1/4 cup feta cheese, 1/4 cup parmesan cheese, and 1 T. mayo. I cut a pocket in my chicken breasts, and stuffed them with the mixture, then I sprinkled basil, oregano, thyme, garlic salt and pepper, and a bit of olive oil on each breast and baked it in the oven for an hour. It was really good. Low oxalate, pretty Paleo, and a winner as far as my family was concerned. I served it with buttered green beans and salad. Everyone liked it. Next time I want to take sun dried tomato, ham, roasted peppers and feta cheese and try it that way. It would also be good with eggplant I think--maybe I will make eggplant rolls sometime soon and try it. Yum, with mozzarella on top maybe...

Granola (Not Low Oxalate--not Paleo--has almonds and oats!!)

2008-07-20T17:12:00.000-07:00

Granola SP Style

1/4 cup pecans chopped
1/4 cup macadamia nuts chopped
1/4 cup walnuts chopped
1/4 cup almonds chopped
1/4 cup coconut milk
4 packages of stevia powder (I used NuNaturals)
1 T. Walnut oil

Mix top five ingredients together, stir, add stevia and walnut oil, stir again. Pour out onto a cookie sheet and bake at 350 until golden brown and toasted.
Makes four scant 1/2 cup servings.

Nutritional Info:

320 calories
29 g. fat
13 g. carbs
4g. fiber
6.5 g protein

Key Lime Cheesecake (Not Paleo, this one has lots of dairy)

2008-07-05T09:36:00.001-07:00

Sara's Low Carb Key Lime Cheesecake

Equipment:

1 Eight inch pie plate (I used a glass deep dish pie plate which worked great)
1 Shallow roasting pan big enough to fit pie plate in.

Four 8-ounce packages of cream cheese (softened--I left mine at room temperature for about an hour and then microwaved it for about 30 seconds)
3/4 cup sour cream
10 packets stevia powder (I used NuNaturals NuStevia White Stevia Powder, which is one carb per packet)
8 grams Xylitol (Xylitol is a sugar alchohol found in fruits and some vegetables. The one I used has 1 carb per gram)
The juice and zest of two medium sized limes
1/2 cup heavy whipping cream
3 whole eggs (I used large)
1 tablespoon real vanilla extract

Crust:
1 ounce macadamia nuts chopped finely
2 ounces pecans chopped finely
2 T. (or more) butter
1 packet Stevia white powder

Preheat oven to 400. Prepare a water bath by placing a shallow roasting pan in the oven to heat up with oven. In the meantime, heat water on top of the stove in a tea kettle or something to pour into pan for the water bath.

Make the crust as you would a graham cracker crust, blending the chopped nuts with softened butter until it sticks together. Spread thinly over the bottom of the cheesecake pan, and up the sides as much as possible. I blended mine together in a food processor until it was kind of sticky, and put it in a very well buttered pie plate, but it stuck anyway, so maybe use nonstick spray for a better result. Set crust aside, and prepare cake batter.

Mix the first five ingredients together with an electric mixer until it is thoroughly incorporated.
In a separate bowl, mix the cream, eggs, and vanilla extract. (I also used an electric blender for this to make it nice and smooth) Whip the cream first for about 30 seconds with the vanilla, then add the eggs one at a time.

Fold both mixtures together, then, blend them thoroughly until you have a nice cheesecake batter. It should still be fairly thick, but thin enough to pour.

Pour into crust, and place cake in the shallow roasting pan, pour hot water in roasting pan and around cake until it comes up about 1/2 inch or more around the cake (I used a large glass pie plate to make my cheesecake in). Be careful as the roasting pan will be hot, and this is a tricky manuever (I almost burned myself a couple of times).

Bake at 400 for 15 minutes, then lower the heat to 275 and bake an additional 1.5 hours. Then, turn the oven off, and leave the cake in the oven for another three hours. This will allow the cake to cool slowly and not fall. Cool cake thoroughly before serving. (I refrigerated mine for an additional two hours).

Enjoy with raspberries, whipped cream, or other fresh fruit.

Serves 8, (or 16 if you cut smaller pieces.)

Nutritional info: Based on 8 servings

Calories: 677
Fat: 66g
Carbs: 9.8g
Fiber: 1.1g
Protein: 12.8g
Oxalates: 15mg (this is an approximation due to the fact that there aren't really any good numbers for stevia--the plant is very high in oxalates, a teaspoon of the powdered plant is 41 mg, but using it as a sweetener means that it is cut with bulking agents and you get far far less than an actual teaspoon when using it...If you have a very strong oxalate reaction, and carbs are not an issue, I would advise using honey or agave syrup instead to sweeten it with.)

I wanted something special for the 4th of July that didn't have sugar in it, and I hadn't tried my Stevia much for baking, and thought I would give it a try. It turned out really good in my opinion. My husband said he could tell it was not sugar, but I don't believe him--I am going to try a taste test with him to see if he really can tell next time. Anyway, it was very rich and a great cheesecake, with a really nice tart lime flavor. So, if you want something special, and can afford to eat dairy--enjoy!!

Chili Verde

2008-06-29T13:27:00.001-07:00

Chili Verde

2.5 pounds pork (I used pork chops, which were fine)
15 ounces of Salsa Verde (I used La Victoria which doesn't have a lot of additives, and is gluten free).
1 medium onion finely chopped
2 cups chicken broth
1 tsp cumin powder
1 tsp coriander powder
1 tsp dried oregano (I used "Italian herb mixture" because I was out of oregano)
1/2 bunch chopped fresh cilantro (I did not bother to chop it).

Brown the onion in some olive oil, then add the meat, herbs, broth and salsa, and bring to a boil. Once it boils, turn the heat down to low and let simmer for 3-8 hours. I had to leave the house, so I put it in the oven on low for a few hours. This was excellent with salad as a stew, and will be very good leftover with eggs tomorrow for breakfast!

Makes six servings
Nutritional info (this will totally vary depending on the meat you use):
Calories: 443.5
Fat: 22g
Carbohydrates: 7.8g
Fiber: 2.3g
Protein: 51g
Oxalates: 9.6mg (this is an estimate since I am unsure how many oxalates are in Coriander seeds...I used the maximum amount for Cilantro just in case.)

Paleo Curried Salad

2008-05-28T13:41:00.000-07:00

Paleo Curried Salad

One cup meat or fish (I have used chicken, pork, tuna, shrimp, salmon and crab, and they all turn out great)
1/4 cup black currants (no sugar added) or raisins if you prefer
1/4 cup toasted walnuts , pecans , pistacios or macadamia nuts , chopped
1/2 apple chopped finely
2 green onions finely chopped
1 T. curry powder
1 T. dijon mustard
1/4-1/2 cup Paleo Mayo (use whatever amount works best for you)
Mix everything together and let sit in fridge for an hour or two to let the flavors meld. Serves 4. Very Yummy!!

The best thing about this recipe is that you can use pretty much any meat or fish in it and it tastes great. It is also a great way to get some fruits and nuts into your meal without going overboard! You can increase the fruit and meat or fish to suit your own tastes--I usually add more tuna and more mayo, and use a whole apple, but because this is so carby, I have been experimenting with less of the fruit. If you are watching your oxalates be careful, because it can add up! This has approximately 18mg of Oxalates per 1/2 cup serving depending on what fruits/nuts you choose. Curry is very high in Oxalates (44mg per tablespoon in my chart for McCormick brand) But that will depend on what kind of curry you get--if you make your own, leave out the tumeric, I think the McCormick Curry has a lot of turmeric and that would add to the oxalates (turmeric is about 44mg per teaspoon). I like sweet curry and make my own when I happen to have all the ingredients. Here is a sweet curry mixture recipe that I have tried and like:
1 tsp ground coriander
1/2 tsp ground cinnamon
1/2 tsp ground cloves
1/4 tsp ground ginger
1/4 tsp cayenne pepper
1/2 tsp turmeric
1 tsp ground cumin

This is approximately 13mg of oxalates per teaspoon, and you could probably get away with just using two teaspoons, so for four servings that is not bad...

Nutritional info for the Curry recipe above (made with canned crab, walnuts, and currants per 1/2 cup is:
Calories: 204
Fat: 64g
Carbs: 25g
Fiber: 5g
Protein:35g
Oxalates: 18mg

Paleo Hollandaise

2008-04-09T09:16:00.000-07:00

The trick to making a Paleo Hollandaise sauce is to somehow get the richness of butter without actually using butter...I substituted canola mayo (see the Paleo Mayo recipe) for the butter in this simple sauce. It was tangy and rich without dairy.

Paleo Hollandaise

1/4 cup canola mayonnaise (you can make your own using my Paleo Mayo recipe).
Juice of one small lemon (about 1 T. of juice)
2 eggs yolks beaten well
1/8 of a teaspoon of salt
pinch of nutmeg
pepper to taste

Mix all ingredients and stir over low heat for one minute. (Just enough to cook the eggs a bit, but not so much that your sauce becomes chunky).

This sauce is very good on asparagus, broccoli, and cauliflower, and is an important ingredient in my Eggs Hollandaise pictured above. (Eggs Hollandaise: five asparagus spears topped with two poached eggs with Holladaise sauce spooned over the top and sprinkled with cubed ham--a great way to use up leftovers!)

Shirred Eggs

2008-02-10T10:42:00.000-08:00

Shirred Eggs

1 T. butter, warmed and smeared on the inside of a small ramekin (you can also use coconut oil, or olive oil)
2 eggs
2 T. cream (or coconut milk)
1 t. chives
salt and pepper to taste.

Butter ramekin, crack two eggs into it, pour in cream, sprinkle with chives, salt, and pepper and bake in 350 degree oven for 10 minutes. Let set for five minutes, enjoy!
This is one of my favorite recipes from my mom, reminds me of Christmas. :)

Pumpkin Soup

2008-02-09T05:22:00.001-08:00

Pumpkin Soup

1 T. olive oil
1/2 T. garlic powder
1 cup canned pumpkin
1 cup turkey or chicken broth
1 cup coconut milk
Salt and pepper to taste

Heat oil in small saucepan, add garlic, salt and pepper, and stir in pumpkin. Add broth, and simmer for 10 minutes until warm and fragrant. Add coconut milk and simmer another 10 minutes. Makes two big bowls.

Baked Coconut Chicken

2008-02-07T08:08:00.000-08:00

Baked Coconut Chicken

2 bone-in chicken breasts with skin
1/2 cup coconut flour
4 ounces coconut milk
1 tsp sea salt
1 tsp white pepper
1 T. canola oil (for oiling casserole dish)

Thaw chicken breasts. Dip each breast in coconut milk, then dust with coconut flour, sprinkle with salt and pepper and place in oiled casserole dish. Bake at 350 for one hour, or until the juices run clear. Serve with stir-fried vegetables and salad.

Serves two
Nutrition information per serving:

Oxalates: 1.5 mg
Calories: 522
Fat: 25g (11.5 saturated)
Protein: 68.5 g
Carbohydrates: 11.5g
Fiber: 9.5g

Sara's Low Oxalate Lasagne

2008-02-07T01:24:00.000-08:00

Sara’s Low Oxalate version of Linda’s Spinach Lasagne
(Obviously not perfectly Paleo since there is cheese, but who wants to live without cheese? If you have casein issues, or can't tolerate lactose, there are some nice rice/cheese products on the market that I have heard good things about. When I get home and have access to them, I will try this with rice/cheese--although that would be just as equally-non Paleo...I guess I must face it, lasagne will never be Paleo :()

3 large tomatoes diced small
2 cloves of garlic minced
¼ cup olive oil
1 T. thyme ¼ cup minced fresh basil
1 14 oz. pkg. Kale cooked and drained
1 8oz. package Neufchatel cheese
1/3 cup each grated Mozzarella, Asiago, and Parmesan cheese mixed together
(Or you can use 1 cup of blended Italian cheeses pre-shredded—I like Organic Valley)
1 pound lean ground beef
1 teaspoon white pepper
Salt to taste

Put the kale in a saucepan with enough water to cover it, and place on medium high heat with a lid—when it begins to boil, turn the heat down, but let it continue to boil for about 10 minutes. Drain it in a sieve in the sink while you prepare the rest of the dish.

Heat a medium sized deep frying pan on the stove, once the pan is hot, keep the heat at a low medium and add the olive oil. Then add the garlic and stir around for about 30 seconds to infuse the oil with the garlic flavor. Add the tomatoes and herbs, and cook down to about 1 cup of sauce—if necessary add water to thin the sauce out a bit.

Meanwhile, take the ground beef and brown it in a separate pan—once browned a bit and crumbled, add it to the sauce and stir to mix. Let it simmer together for a few minutes to meld the flavors.

Take the Neufchatel cheese and melt it in the microwave until it is soft and easy to stir. Thoroughly drain the kale and mix together with the Neufchatel and the salt and pepper until you have a light fluffy green mixture.

Take an 8X8 baking dish, place half the meat mixture in the bottom. Cover with 1/4 of the grated cheese mixture, then all of the kale and Neufchatel mixture, sprinkle with ½ cup of the grated cheese mixture, then the remainder of the meat sauce. Sprinkle the last of the cheese on top. Bake in the oven at 350 for thirty minutes or until browned and bubbly. Very good served with a nice mixed salad.

Makes six servings
Nutritional information per serving:
Oxalates per serving: 5.4 mg.
Calories: 321
Fat: 25.5 g. (10.5 saturated)
Carbohydrates: 9g
Protein: 15.6 g
Fiber: 2 g.

Coconut Flour Crepes

2008-01-25T00:17:00.000-08:00

Coconut Flour Crepes

1/4 cup coconut flour

4 eggs

1/4 tsp vanilla flavoring

1 pinch nutmeg

1 T. honey

1/4 cup coconut milk

Mix ingredients and let sit for 5 minutes. In an oiled crepe pan, put 1/4 cup of batter in the middle, and let trickle around the pan until covering the bottom --after one side is browned, flip crepe over, and repeat. (Best to do this on medium heat) Fill with fruit, drizzle with honey, and enjoy. As you can see, we had ours with whipped cream, which is not Paleo. Coconut flour is a bit different to work with since it absorbs liquid very easily, and the batter may become crumbly and dry. I found it was perfect for crepes though.

This recipe makes 6 crepes.

Nutritional information per crepe:

Oxalate content: 0.8mg

Calories: 90

Protein: 5g

Fat: 5.8g

Carbohydrates: 7g

Fiber: 3g

With one cup whipped creme sweetened with 1 T honey and 1 cup raspberries divided among the 6 crepes:

Oxalate content: 4.6mg

Calories: 179

Protein: 5.6g

Fat: 13g

Carbohydrates: 12.8

Fiber: 4.5g

Sara's Vegetable Hash

2008-01-06T04:10:00.000-08:00

Sara's Vegetable Hash

2 ounces sweet onion (about 1/4 of a medium sized onion)
2 ounces asparagus (about 2 large asparagus spears, or 8 small)
2 ounces sweet red pepper (about 1/4 of a large pepper)
2 ounces sweet yellow pepper (about 1/4 of a large pepper)
1 small eggplant
5 large mushrooms
1 T. olive oil

Dice all vegetables and meats very small. Heat oil in frying pan, add onion, and peppers, and stir fry for a few moments on medium high heat, then add eggplant, asparagus, and mushrooms. Salt and pepper to taste. After about two minutes, turn the heat down to low, and let the vegetables cook on low heat for about 20-30 minutes. The veggies will carmelize nicely. I usually wait until they are done, then make a pocket in the hash and crack eggs into it, and cover them with a lid to poach for a few minutes. This recipe is usually enough for two.

Tip: Leftover meat or seafood, (for example, 2 slices bacon, or three links sausage or a couple of ounces of minced steak or leftover pork or shrimp) is also good added to the mixture--especially bacon which if I am using it I would add at the beginning with the onion and leave out the olive oil.

Pear, Cranberry, and Sweet Walnut Salad

2008-01-04T00:28:00.000-08:00

First a note:

This salad is meant to be accompanied by crumbled bleu cheese, and with it, the salad is divine--not perfectly Paleo, but really, really good none the less. Also the nuts are made with cream and sugar, thus making them not perfectly Paleo either, which means that if you want to convert this recipe to a truly Paleo one, then you must use unsweetened nuts and cramberries and leave out the cheese. Either way, it is a really good salad

Pear, Cranberry, and Sweet Walnut Salad

1/2 firm, ripe pear, peeled and sliced thinly
5 sugared walnut halves, chopped
1/4 cup cranberries
1 small sliced scallion
2 cups salad greens (I used romaine cut in thin strips)
1 T. favorite vinaigrette (I recommend a strawberry or raspberry one)

Mix the first five ingredients together in a bowl and drizzle with the vinaigrette.
Toss. Enjoy!! This is very good with steak

Sweet Walnuts
5 walnut halves
1 T. cream
3 T. sugar

In a small bowl, drizzle the cream over the walnut halves then mix thoroughly until the surface of each is covered with the cream. On a small plate, put down 2 T. of sugar, place the nuts on top of the sugar, then sprinkle the remaining sugar over the top until each walnut half is covered with a layer of sugar. Heat a frying pan over medium heat and toss the walnuts in, let them carmelize in the pan, tossing and stirring frequently. Be sure not to let them burn. It should take them about 5-10 minutes to reach the desired doneness. Let them cool, then add them to salads, or mixed fruit.

Tuna Salad

2008-01-02T06:30:00.001-08:00

Sara's Tuna Salad

1 can chunk light tuna in water, drained
1 1/2 Tablespoons Paleo Mayo
1/4 cup chopped sundried tomatoes
1/4 cup chopped roasted bell peppers (yellow or red)
1/2 teaspoon sea salt
1/2 teaspoon mixed peppercorns
1 T. balsamic vinegar

Mix all ingredients together and serve with green salad
Total oxalates are approximately 20 mg per this entire recipe

Paleo Mayo

2007-12-29T11:50:00.000-08:00

Here is the recipe for my Paleo Mayo. It is adapted from Loren Cordain's Paleo Diet. As always, I changed a few things...

The reason it is usually acceptable to use vegetable oils like this in a Paleo diet by the way isn't because they used olive oil in the Paleolithic age, but rather because most of the meat and fat available to our Paleolithic ancestors probably was higher in monounsaturated fats with higher ratios of Omega-3 fatty acids. So, in order to keep the fats balanced properly, most Paleo diets recommend lean meats and monounsaturated oils to supplement them. The Paleo diet is generally quite high fat, but low in saturated fat.

I am not too concerned if my diet is heavier in saturated fat, but I like my mayo once in a while!

Sara's Paleo Mayonnaise
1 whole egg
1 egg yolk
1 cup organic cold pressed olive oil
1 T. fresh lemon juice
1 T. raw apple cider vinegar
1 tsp. salt
1 tsp. mixed pepper
1/4 tsp. dry mustard

Place the egg, mustard, salt, pepper, lemon juice and vinegar in the blender. Turn on the motor and add the oil in a slow, thin stream. Refrigerate.Takes about 5 minutes to make, as you can see--very easy.

Food Glorious Food!

2007-12-27T14:59:00.000-08:00

In an attempt to support my Low Oxalate Paleo blog, I am going to put recipes and food information here. To start, this is the diet as I am following it at the moment. It includes low oxalate/Paleo foods with notes as to how many oxalates are included in each serving and what my daily limit is. The information here is gleaned from the Low Oxalate Cookbook, as well as various articles and internet sites.

Before beginning this diet, I consulted with my doctor who fully supports anything that might help relieve the symptoms of LS (Lichen Sclerosus), which is basically a disease that can only be controlled, not cured. This list is posted as an informational resource. Please be sure to consult with a qualified medical practitioner before making any dietary changes.

In addition to following the diet I take two calcium citrate tablets 1/2 hour before each meal and/or snack. I use Citrical.
(It was suggested that using calcium citrate with no added Vitamin D would be better for binding the oxalates, but after two weeks of that, my LS symptoms became much worse suddenly--so for the moment I have switched back to Citrical with Vitamin D--this may be completely unrelated, but for the moment I want to stick with what seemed to be working originally)
I also take a Magnesium supplement at bedtime, and a multiple vitamin with less than 150 g. of Vitamin C.

THE LIST

Daily Limit of Oxalates: No more than 60 mg. per day
Eat liberally from zero oxalate categories.
Limit higher oxalate categories to one or two items per day.
Serving sizes are 1/2 cup unless some other size is given.
*Red items indicate non-Paleo Foods
*Blue items indicate restricted amounts as these are slightly higher in oxalate (15mg per ½ cup) Regular items are approximately 5mg per ½ cup serving (or less)

Drinks:
(0-5 mg. per serving)
Red wine 5 oz
Guiness stout 12 oz.
Diet Coke 12 oz
Apple Juice 8 oz
Grapefruit juice 8 oz
Cranberry juice 8 oz
Coffee 8 oz.
Water unlimited
Oohlong tea 8 oz
Peppermint tea 8 oz
Green tea 8 oz.
White tea 8 oz

Fats and Oils:
Zero oxalates
Butter 1 T.
Olive Oil 1 T.
Canola Oil 1 T.

Fruits:
(0-5 mg. per serving)
Apples
Avocado
Strawberries
Cherries (sweet)
Grapes (Thompson seedless & red only)
Mango
Melon
Nectarine
Papaya
Peaches
Pears (peeled only)
Pineapple
Raisins
(5-15 mg. per serving)
Dates ¼ cup
Apricots (1/4 cup or two small)
Banana ½
Raspberries (1/4 cup)
Mandarin Orange (1 small)

Legumes, Nuts and Seeds:
(0-5 mg. per serving)
Coconut
Coconut Milk
Coconut flour
Green Peas
(5-15 mg. per serving)
Macadamia nuts (1 oz)
Pistachio nuts (1 oz)
Snow peas (1/2 cup)
Pumpkin seeds
Sunflower seeds (¼ cup)

Meats and Fish:
Zero oxalates
Bacon (nitrate free)
Beef
Chicken
Eggs
Fish
Lamb
Pork
Duck
Game Hen
Turkey

Dairy Products:
Zero oxalates
Butter
Cheese
Yogurt

Sweeteners:
(0-5 mg. per serving)
Honey 1 T.

Vegetables:
(0-5 mg. per serving)
Asparagus
Green beans
Bok choy
Broccoli (boiled, not raw or steamed)
Brussels sprouts (boiled)
Cabbage
Cauliflower
Cucumbers (peeled)
Kohlrabi
Lettuce
Mushrooms
Onions
Sweet pepper (red, yellow, and orange, not green)
Pumpkin
Radishes
Shallots
Sprouts (Alfalfa or Mung bean)
Winter squash
Yellow squash
Zucchini squash
Turnip root
Water chestnuts
(5-15 mg. per serving)
Celery root (1/2 cup)
Artichoke (1 medium)
Eggplant
Kale
Tomato, fresh only
Leek
Potato (only new, red potato, boiled without skin ½ cup) ←This is also a restricted higher oxalate item

Condiments:
(0-5 mg. per serving)
Mayonnaise (Homemade Paleo mayo) 1 T.
Horseradish 1 T.
Mustard 1 T.
Ranch dressing 2 T.

Cooking

Eggs Hollandaise

Coq au Vin

Hollandaise Sauce

Roasted Rosemary Apricot Glazed Chicken

Shrimp Salad

Homemade yogurt with VSL#3 culture (Yes, I know it sounds sort of like some Sci-Fi 50s film version of Yogurt...)

Chicken Firenze

Granola (Not Low Oxalate--not Paleo--has almonds and oats!!)

Key Lime Cheesecake (**Not Paleo, this one has lots of dairy**)

Chili Verde

Paleo Curried Salad

Paleo Hollandaise

Shirred Eggs

Pumpkin Soup

Baked Coconut Chicken

Sara's Low Oxalate Lasagne

Coconut Flour Crepes

Sara's Vegetable Hash

Pear, Cranberry, and Sweet Walnut Salad

Tuna Salad

Paleo Mayo

Food Glorious Food!

Key Lime Cheesecake (Not Paleo, this one has lots of dairy)