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