Low Oxalate White Chicken Chili - to try

 

Low Oxalate White Chicken Chili

by HEIDI on SEPTEMBER 23, 2011

I admit I never liked black-eyed peas until I bought the Low Oxalate Cookbook 2 and discovered they were the only low oxalate "bean." Now I substitute them for black beans and cannellini beans in many recipes, like this white chicken chili, and actually like them better!

As the weather cools down outside, I’ve pulled out my soup pot and am ready for another season of yummy soups.  Low oxalate white chicken chili is a simple, satisfying soup with a mild and comforting flavor.  Perfect for cool fall evenings.  I usually make it with 2 cups water, 1 cup black-eyed peas and 1 cup sweet corn for kid appeal (see variations below).  Lately, my boys have been getting picky about “yucky things” in their soup (like onions), so I’ve also started to puree my basic soup veges before simmering my soups (see tips for picky eaters).  I prefer it chunky, but if the boys will eat it pureed, I’m willing to compromise.

Low Oxalate White Chicken Chili

1 1/2 pounds boneless chicken breasts or thighs, cut into bite-sized pieces
1 tablespoon olive oil
1 large onion, chopped (about one cup)
4-6 cloves garlic, crushed
1 can chopped green chiles (4 ounces) (or use 2-3 fresh)
2 – 4 cups LO chicken broth  (I use homemade or Swansons 100% Natural)
1/8 – 1/4 teaspoon ground cayenne pepper (optional)
1 teaspoon oregano (use only 1/2 teaspoon if ground)
juice of a half lime (about 1 tablespoon)
1-2 cups cooked black-eyed peas
1/4 cup chopped fresh cilantro (optional)
4 ounces shredded cheese for garnish (optional)

Heat the oil over medium heat in a dutch oven or other large soup pot.  Add the chicken and cook, stirring occasionally until the chicken starts to brown.  Add the onions, garlic and green chiles and continue cooking another 3-5 minutes until the onions are translucent and the chicken is lightly browned.  Add the chicken broth, cayenne pepper, oregano, lime juice and peas (with cooking juices if you like).  Simmer the soup over medium low heat until it reduces about 1/5 to 1/4 (about 45 minutes to an hour should work).  Pour into bowls and top with cilantro and cheese if desired.

Low Oxalate White Chicken Chili

Makes 8 main dish servings (or 12 – 16 smaller side-dish servings).

Oxalate Note:  Be sure to check the ingredients if you use commercial chicken broth.  Some only contain chicken and salt and have no oxalate (Swanson’s 100% Natural Chicken Broth is oxalate free) .  Many others contain higher oxalate ingredients like tumeric which may increase the oxalate content to an unacceptable level for you.  I love Pacific brand organic chicken broth but even at 4.8 mg. oxalate per cup, I believe this adds too much oxalate to the recipe for my needs.  If you make the recipe with 1.5 cups beans, 4 cups Swanson’s 100% natural chicken broth, and all optional ingredients, then each large serving has about 7 mg. oxalate, while each side-dish serving has about 3.5 mg. oxalate (based on 8 large servings per recipe or 16 small servings).   The oxalate  values for all ingredients are as follows: chicken (trace), olive oil (0.9 mg. per tablespoon), onion (3.3 per half cup), garlic (0.3 per clove) green chiles (4.4 mg. per 2 tablespoons), Swanson’s chicken broth  (none), cayenne pepper (1.3 mg. per fourth teaspoon), oregano (7.3 mg. per teaspoon for ground oregano), lime juice (about 0.3 mg. per tablespoon), black-eyed peas (3 mg. per half cup), fresh cilantro (1.4 per fourth cup), cheese (most cheeses are about 2.0 mg. per half cup).

Variations: 

1.) Add a can of corn for kid appeal–this is the only way I got my kids to try this.

2.) If you want more heat, increase the cayenne pepper to 1/2 – 1 teaspoon.

3.) The easiest way to significantly decrease the oxalate content of this soup is to leave out the green chiles and increase the cayenne to 1/2 teaspoon (makes it about 5 mg. per large serving).  However, the soup loses the subtle, authentic flavor of the chiles.  After all, what is chili without chiles?

Picky Eater Pleaser:  If your kids don’t like “yucky” vegetables in their soup, you might try pureeing the onions, garlic and chile (and cilantro if desired).  I put the vegetables in a small saucepan with a little chicken broth and boil them until they are soft.  Then I puree them with my magic soup wand (ahem . . . stick blender. . . or you can use a blender or food processor) and add them to the soup after the chicken is browned.

Other diets:  Low Oxalate White Chicken Chile may be appropriate for gluten-free , dairy-free (leave out the cheese garnish), and controlled carb diets.  You could also easily modify this recipe for GAPs by using fresh chilies instead of canned (wear gloves!) and using an allowed cheese for the garnish.

Let me know what you think in the comments section below!  What are your favorite black-eyed peas dishes?

Photo credit for Black Eye Peas goes to d06021stric.

http://lowoxalateinfo.com/low-oxalate-white-chicken-chile/

Low Oxalate Kitchen Guacamole - to try

 

• Prep Time:15 minutes

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Low Oxalate Kitchen Guacamole

If you’ve been looking for the perfect healthy, gluten-free, dairy-free, 

low oxalate snack, you are in luck! 

Guacamole is one of my all-time favorite things to eat, and I especially 

love it for its versatility. It’s perfect for eating right out of the bowl, 

scooping up with any of your favorite veggies, or putting a spoonful or 

two on top of your lunch or dinner to add a little spice to your life. If you

are wondering how in the world guacamole can be low in oxalate, 

the answer is it definitely can, but you have to watch for a couple of 

details. Depending on which resource you use to get your oxalate values,

avocados can be anywhere from low oxalate to very high oxalate. I follow

the Trying Low Oxalates list, so I make sure I buy Hass avocados, and 

wait until they are just to the point where if they get any more ripe they 

won’t be edible. The more ripe the avocado is, the less oxalates it will 

have. If you want, add some diced cucumber to the recipe for a little bit 

of crunch, or some cayenne pepper for a little extra flavor and an extra

kick! Let me know what you think or what else you are looking for in the 

comments below! I especially hate when I have to scroll down for what 

seems like hours on a blog post to find a recipe, so, without further ado…

Ingredients

• hass avocados, very ripe - 3
• salt - to taste
• onion - 1, small
• garlic - 2 cloves
• jalapeno - 1 small
• fresh cilantro - 1/4 cup, chopped
• lime juice - from 1/2 of a lime

Instructions

1. Dice up the onion, garlic, jalapeno and cilantro and add to a mixing 
2. bowl. Add lime juice and give it a quick stir. (I like to do this step 
3. first, this way I don’t overmix the avocado once it's in the bowl. It 
4. lets you keep a few chunks of avocado so the finished product has 
5. some more texture and isn’t too creamy.)
6. Add the avocado to the bowl, and add salt directly on top of the 
7. avocado. I don’t know if it’s true, but it seems like adding salt any 
8. other time/not directly to the avocado doesn’t allow it to bring out 
9. all of the flavor of the avocado.  
10. Give it a quick mix to your desired consistency, and enjoy!
11. 
    

*To store any leftovers, add a little bit more lime juice to the top of the 

guacamole after you put it into a container, or lightly press down a piece 

of saran wrap to the top of the guacamole. Being in contact with the air 

will make it turn brown faster, so the lime juice or the saran wrap will 

keep it from spoiling faster.

Lemon Mug Cake ****

 

Lemon Mug Cake

• 1 egg
• 2 Tbsp lemon juice
• 2 Tbsp heavy cream
• 1/2 teaspoon liquid stevia
• 1/8 tsp lemon extract
• 2 Tbsp coconut flour
• 1/4 teaspoon baking powder
• Pinch sea salt

Instructions

1. Whisk egg, lemon juice, cream, stevia, and extract together in a mug.
2. Stir in coconut flour, baking powder, and sea salt.
3. Microwave 1 minute, 20 seconds or until toothpick in center comes out clean.

Optional Glaze:

1 tsp powdered monk fruit

1/2 tsp lemon juice

1/4 tsp heavy cream

Stir glaze ingredients together and pour over hot mug cake.

https://www.sugarfreemom.com/recipes/sugar-free-lemon-mug-cake/

Mashed Cauliflower in the Instant Pot

 

Steam cauliflower on a trivet in Instant Pot with 1 cup water and fresh garlic for 3-4 minutes.

Remove trivet, drain water, and return cauliflower to IP.  Using an immersion blender, blend with ghee and olive oil until smooth.  Season to taste with sea salt and rosemary.  

Cauliflower Mashed Potatoes - to try

 Low-Carb Cauliflower Mashed Potatoes

Prep Time

10 mins

Cook Time

10 mins

Total Time

20 mins

 

Just use this Cauliflower Mashed Potatoes recipe in place of your regular mashed potatoes for an easy, healthy, and very flavorful low-carb alternative!   This recipe is clean, keto, paleo, low-carb, gluten-free, and easily altered for vegan and vegetarian diets.

Ingredients

• 1 medium head of cauliflower, broken into florets
• 3 cloves garlic, peeled
• 1 Tbsp unsweetened almond milk (or plant milk of choice)
• 1/3 cup parmesan cheese, grated (or nutritional yeast)
• 1/2 tsp sea salt
• 1/4 tsp ground black pepper

Instructions

1. Heat a large stock pot (with steamer attachment) over high heat until boiling.
2. Add the cauliflower and garlic cloves to a steaming basket and place over boiling water. Cover and steam until cauliflower is soft when poked with a fork, about 6-8 minutes. (Tip: If you let the cauliflower cool down a bit after it’s done steaming, it’ll dry out a bit, which makes it much easier to get a good texture on the mash. It also lets you add other flavorful liquids to balance out the moisture content.)
3. Add the steamed cauliflower and garlic to a food processor (or, if you'd prefer, mix in a large bowl with an immersion blender or a potato masher). Add the parmesan, salt, and pepper.
4. Pulse the food processor until all contents are mostly smooth. You want some texture here, but not a lot. You may need to scrape the sides of the blender or to move around the cauliflower to make sure it all gets mashed. Use the almond milk, tbsp. by tbsp., as needed to bring the mixture together. Try not to use too much as this will cause the mixture to get soupy. You want to keep it as thick as possible (like mashed potatoes).

5. Serve hot. Garnish with fresh chives or whatever you like on your mashed potatoes.

Recipe Notes

Tip: If you let the cauliflower cool down a bit after it’s done steaming, it’ll dry out a bit, which makes it much easier to get a good texture on the mash. It also lets you add other flavorful liquids to balance out the moisture content.

 

To make creamy cauliflower mashed potatoes thinner, you can just add a little more unsweetened almond milk and then process again to mix it through.

https://www.asweetpeachef.com/cauliflower-mashed-potatoes/?fbclid=IwAR0byq3_jboYgDBHwaIGgXlYYvNk1rSK3y_EFAm7b0nvoCVdRaSBT8u-37E#wprm-recipe-container-20161

Nutrition Facts

Low-Carb Cauliflower Mashed Potatoes

Amount Per Serving (1 cup)

Calories 103Calories from Fat 27

% Daily Value*

Fat 3g5%

Saturated Fat 1.8g9%

Cholesterol 6.6mg2%

Sodium 419.2mg17%

Carbohydrates 13.9g5%

Fiber 3.4g14%

Sugar 3.2g4%

Protein 7.5g15%

Vitamin A 100IU2%

Vitamin C 104.8mg127%

Calcium 180mg18%

Iron 1.1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Hot Vanilla

 

3/4 cup Arroy D Coconut Milk

1/4 cup filtered water

1 Tbsp monk fruit

1/2 Tbsp vanilla extract

Ground vanilla powder

Combine coconut milk, water, monk fruit, and vanilla extract in a small saucepan.  Heat on low, stirring frequently, until warm.  

Pour into a mug and sprinkle with vanilla powder.  

Cabbage Noodles

 

• 1 pound cabbage, cored and cut into strips
• 1/4 cup onions, sliced thinly 
• 2 cloves garlic, minced
• 2 Tbsp ghee
• Sea salt to taste

• Cut the cabbage into quarters. Cut out the core and cut into strips. Thinly slice the onions and mince the garlic.
• Heat a pan over medium heat. When it is very hot, add the ghee and swirl to coat the pan. Add the cabbage, onion and garlic and sauté until the cabbage is tender - about 10 minutes. 
• Add sea salt to taste.

https://www.lowcarbmaven.com/cabbage-noodles-low-carb-keto-noodles/

Iced Coffee *****

 

1 1/2 cups cold strong-brewed Purity decaf coffee

1/4 cup coconut milk

1 tsp homemade vanilla extract

5 drops monk fruit (or to taste)

Ice cubes

Mix all ingredients in the Vitamix.

Version 2:

1 cup cold strong-brewed Purity decaf coffee

1/4 cup coconut milk

1 capful homemade vanilla extract

5 drops monk fruit (or to taste)

Ice cubes

Mix coffee, coconut milk, vanilla, and monk fruit.  Pour over ice in a tall glass.  

Iced Coffee *****

 

Instant Pot Chicken Soup *****

Pastured Chicken

Organic Carrots

Organic Celery

Miracle Noodles (do not freeze)

Thyme

Sea Salt

Mug Cake with Apples *****