Hot Cocoa ****

 Very good but thick.  Might need a little tweaking with the sweetener.

1 cup Coconut Milk

1 scoop Collagen

1 heaping Tbsp Cacao

1 Tbsp Chia Seeds

3 smidgen scoops Stevia, equivalent to 2 Tbsp sugar

1/2 tsp vanilla extract

Dash Himalayan Pink Salt

Place all ingredients in the Vitamix and run on the soup setting until chia seeds are mixed.  

Crispy Onion Chips - to try

In a oil sprayed muffin tin add about 1 Tbsp shredded sharp cheddar cheese

Peel and slice onions about 1/4 inch thick and place on top of cheese.

Add any seasoning you would like. I did a little garlic salt and chives

Sprinkle a little more cheese on top

Place in 375 degree oven for 10-15 min or until golden brown

Place in a paper towel to soak up any moisture

I dipped in some sour cream or ranch dressing. Soooooo yummy

TLO - Food and Recipes - Amy Jo

Low-Ox Soup - to try

The Best Soup:

Into a small boiler put avocado oil and sauté one small chopped sweet onion and a couple of chopped garlic cloves - salt. While this softens drain and rinse 1 can Eden black eyed peas. Add the peas to the pot along with broth of your choice - salt. Bring to a boil- lid on the pot but tilted a little- then reduce to a simmer and let it cook while you make soup. I usually cook these 30 or 40 min.

Into your soup pot: Avocado oil and saute chopped leeks, watermelon radish, turnip, rutabaga, yellow squash, zucchini - let this cook on low heat. While that softens - chop bok choy, endive, cilantro. Add to the soup pot along with broth of your choice and a bay leaf. Salt well

Simmer soup until greens are done - from bright green to army green

When I ladle the soup into bowls I add some black-eyed peas and any protein…usually cooked ground turkey. Then I add coconut milk.

The texture of the black eyed peas is like potatoes in the soup. The peas kind of melt in your mouth.

The coconut milk and the peas make it a little like a bisque.

TLO - Food and Recipes - Ginny Norton

Low-Oxalate Beef Stroganoff - to try

Slow Cooker (and Keto friendly) Beef Stroganoff

SERVINGS: 6-8

21.2 mg total oxalate, 3.5 mg per serving, 4 net carbs (based on 6 servings), 2.6 mg per serving, 3 net carbs (based on 8 servings)

1 1/2 pounds boneless sirloin steak cut into thin (1/2-inch-thick) 2-inch x 1-inch strips (0)

1/2 tsp sea salt (0.2)

1 tbsp fresh dill (0.7)

1/2 tsp ground white pepper (0.3)

1/2 tsp garlic powder (0.1)

1/2 tsp onion powder (0.9)

10 button mushrooms, sliced (6.7)

1 1/2 cups beef broth (used Swanson 100% All Natural), divided (0)

3 Tbsp GF Worcestershire sauce (3.3)

1 Tbsp Dijon mustard (1)

1/2 tsp psyllium husk, ground (0.2)

*1 cup plain whole milk Greek yogurt (do not use nonfat or it will curdle) (4.8)

1 Tbsp Fresh parsley (optional) for garnish (3)

Grease the bottom of a 6-quart or larger slow cooker with nonstick spray. Add the sirloin and sprinkle with salt, dill, pepper, garlic powder, and onion powder. Stir to coat the meat.

Add the mushrooms, 1 cup beef broth, Worcestershire sauce, and Dijon mustard. Cover and cook on HIGH for 2 to 4 hours or on LOW for 6 to 8 hours, until the beef is cooked through and tender. (If you prefer firmer mushrooms, wait to add them until about halfway through the cooking time.)

Stir in the Greek yogurt, cover and cook on high for 5 min. Stir the psyllium together with the remaining 1/2 cup broth to create a slurry. Stir the mixture into the slow cooker. Cover and cook on high for 5 min. Serve over rice, cauliflower “rice” or GF egg noodles and top with fresh parsley as desired.

NOTES:

1. We do not have whole milk Greek yogurt tested, so I used the numbers for Yoso unsweetened Coconut milk Yogurt as coconut milk yogurt is higher in oxalate (just to be on the safe side).

2. I try to make my dishes lower carb friendly, so used psyllium husks and ground it to a powder. You can substitute that with 1/4 cup cornstarch (1 mg oxalate) but will need to increase the cooking time for the slurry an additional 15 min). The overall oxalate only increases to 22 mg, 3.6 mg per serving (based on 6 servings), 2.7 mg per serving (based on 8 servings)

Karla Wiersma TLO

Asparagus Bake - to try

1 pound asparagus

2 tablespoons olive oil

1/2 ounce finely grated Parmesan cheese add half, put the other half in last 5 minutes

1 1/2 cloves garlic

1/2 medium lemon

1/2 teaspoon Himalayan pink salt

15 min at 425 degrees

Karla Wiersma

Admin

Vicky Britton This would be lower-medium, 5-ish mg (based on 6 servings) 7-ish mg (based on 4 servings). Very doable

Chicken Stir-Fry - to try

My favorite is a chicken stir fry in a wok, starting with olive oil and adding onion, garlic, sliced mushroom, and fresh ginger root. Next add chicken chunks (raw or cooked), sliced broccoli stems and lacinato kale stems, sliced bok choy stems, later broccoli florets, snow peas, and finally shredded green cabbage and/or napa, and last of all sliced lacinato kale leaves and maybe bok choy leaves. For seasonings during cooking I use dried basil, rice vinegar, and a bit of tamari or soy sauce. Mix in some cooked white rice and maybe a little honey. Truly yummy, generous, and filled with good veggies.

Chicken Thighs or Breasts

Broccoli Stems, sliced

Lacinato Kale Stems, sliced

Sliced Bok Choy Stems, sliced

Broccoli Florets

Snow Peas

Green or Napa Cabbage, finely shredded

Lacinato Kale Leaves, sliced

Bok Choy Leaves, sliced

Dried Basil

Rice Vinegar

Coconut Aminos

Baked Cod with Butter ****

I made this without the olive oil, garlic, and Cajun seasoning.  It was good.  Next time, I'll try adding the garlic.

Ingredients

• 3 cod filets 
• Himalayan pink salt 

Cajun Garlic Butter Sauce:

• 1/4 cup butter melted
• 1 Tablespoon olive oil
• 3 garlic cloves minced
• 1 Tablespoon Cajun seasoning

Instructions

• Preheat oven to 400 degrees. In a 9x13 inch baking dish add the cod and sprinkle with salt
• To make the Cajun Garlic Butter Sauce: In a small bowl whisk together the melted butter, olive oil, garlic and cajun. Spread evenly over the fish.
• Bake for about 15 minutes or until the fish is opaque and flakes easily.

Nutrition

Calories: 463kcal | Carbohydrates: 1g | Protein: 80g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 214mg | Sodium: 312mg | Potassium: 1891mg | Fiber: 1g | Sugar: 1g | Vitamin A: 991IU | Vitamin C: 5mg | Calcium: 80mg | Iron: 2mg

https://therecipecritic.com/baked-cod/#wprm-recipe-container-98888

Baked Cod ****

This was good but not excellent.  Maybe I just don't like cod.  I baked the fillets for 11 minutes and they were done perfectly.

 

1 lb. Alaskan cod fillets, rinsed and patted dry

1.5 Tbsp avocado oil

1 Tbsp lemon juice, freshly squeezed

1/4 tsp Himalayan pink salt

Smoked paprika

• Preheat oven to 400°F.
• Line a baking sheet with sides with aluminum foil topped with parchment paper.
• Arrange cod fillets on prepared baking sheet. 
• Drizzle avocado oil onto each fillet, followed by lemon juice, and Himalayan salt.
• Sprinkle fillets with smoked paprika.
• Bake for 10-12 minutes, depending on the thickness of the cod. Serve immediately.
• https://rasamalaysia.com/baked-cod/

 

• Adapted from https://rasamalaysia.com/baked-cod/
• 
  

Chicken Thighs in the Instant Pot *****

 Chicken Thighs

1 pkg frozen Chicken Thighs

Avocado Oil

Cumin

Garlic Powder

Onion Powder

Oregano

Smoked Paprika

Himalayan Pink Salt

Cook thighs in the Instant Pot with 1 cup of water for 8 minutes

Allow pressure to come down naturally

Cut chicken into bite-sized pieces

Heat a large skillet over medium heat.  Add oil and allow to get hot.

Add chicken thighs and season with herbs, spices, and sea salt.

Chicken Vegetable Soup - to try

 

https://www.instagram.com/p/CzT_sE3urZm/?fbclid=IwAR3OSabjLFnakVv1XxKNDjXN6Tzfwcnx8TE0m8XpWr9zG3d0nvoKLRaj1kY&img_index=1

Restaurant-Style Pan-Seared Salmon *****

Restaurant-quality pan seared salmon—crisp on top and just barely cooked in the center—is easy to make at home.

Servings: 4

Prep Time: 5 Minutes

Cook Time: 10 Minutes

Total Time: 15 Minutes

INGREDIENTS

• 1 Tbsp avocado oil
• ½ tsp Himalayan salt
• 4 (6-ounce) salmon fillets

INSTRUCTIONS

1. Season the salmon with the salt. 
2. Heat the oil in a 12-inch nonstick skillet over medium-high heat until hot and shimmering. 
3. Cook the salmon, without moving, skin side down, until golden and crisp, about 4 minutes. 
4. Carefully flip the fillets and reduce the heat to medium. 
5. Continue cooking until done to your liking, about 5 minutes more. 
6. Transfer to a platter and serve.

https://www.onceuponachef.com/recipes/restaurant-style-pan-seared-salmon.html#tabrecipe

Salmon fillets are best cooked starting with the skin-side down. This prevents over-browning the meat, which can make it dry and pretty unappealing to look at on the plate. "When pan-frying or grilling, cook salmon fillets skin-side down for 5-7 minutes, flip and cook for another 2-3 minutes

LEMON CHICKPEA SOUP - to try

 Nick doctored it a bit with some honey, a little bit of hot sauce, and BamNut Milk Barista.  So delicious!

LEMON CHICKPEA SOUP

This Greek inspired lemon orzo soup recipe (aka vegan avgolemono) with chickpeas and dill is super easy to make and will be ready in 30 minutes!

• Author: Julie | The Simple Veganista
• Prep Time: 10 min
 
• Cook Time: 20 min
 
• Total Time: 30 minutes
• Yield: Serves 4
• 
  

ingredients

• 1 Tbsp avocado oil 
• 1/2 onion, diced
• 3 carrots, peeled and diced
• 3 cloves garlic, minced
• 7 – 8 cups vegetable broth or water (or combo)
• 1 cup cauliflower rice, defrosted
• 2 cans (15oz.) chickpeas, drained and rinsed
• 1/3 cup tahini
• 1/4 – 1/2 cup lemon juice (about 2 – 4 large lemons)
• Large handful fresh baby kale, spinach, chard, & arugula
• Dried Oregano, to taste
• Pink Himalayan salt, to taste

instructions

Heat oil over medium heat, add onion and carrot, saute for about 

5 – 7 minutes, add the garlic and saute for 1 minute more.

Add the broth, bring to a boil, add the cauliflower rice and 

chickpeas, reduce heat to medium-low and cook at a gentle boil for 

8- 9 minutes, orzo should be tender.

Remove from heat, add tahini and lemon juice (start with the 

smaller amount of juice, adding more to taste), stir well. Add the

baby kale or spinach, give a good stir, greens will soften and wilt 

within a few minutes. Add as much dill as you like, and season well

with salt. Soup will thicken upon standing; add more 

liquids as needed.

Serves 4

notes

The tahini adds a delicious buttery creaminess.

For the broth, I prefer to use a combo, usually half broth and half 

water. To keep the sodium to a minimum, source out low-sodium 

vegetable broth. I almost always use this organic vegetable broth 

concentrate – for this recipe I would add about 1 heaping teaspoon 

to 4 cups of water, and then use 3 – 4 cups of plain water. It works 

well, without losing out on too much flavor.

The herbs can be changed up to suit your taste. If you don’t care for 

dill, try using rosemary or oregano.

To make this soup gluten-free, replace the orzo with white rice, 

using the same measurements and cooking as directed, adding 

10 – 15 minutes to the cooking time or until the rice is tender.

https://simple-veganista.com/lemon-chickpea-orzo-soup/?fbclid=IwAR2BWx0LsLSN0TDqBI4kMQ4wmdvqcN3dkZpFDPie7xBT25h-rQ2MX41vNm4#tasty-recipes-13613-jump-target

Nutrition Facts

Serving Size About 2 Cups

Serves 6

Amount Per Serving
Calories		306
% Daily Value*
Total Fat 10.1g		13%
	Saturated Fat 1.3g
Cholesterol 0mg		0%
Sodium 636.9mg		28%
Total Carbohydrate 46g		17%
	Dietary Fiber 11.2g	40%
	Sugars 9.4g
Protein 13.6g		27%
Vitamin A110% Vitamin C20% Calcium15% Iron21% Vitamin D0% Magnesium29% Potassium16% Zinc20% Phosphorus23% Thiamin (B1)35% Riboflavin (B2)22% Niacin (B3)20% Vitamin B625% Folic Acid (B9)47% Vitamin E20% Vitamin K377%