So you’re getting ready to commit to the low oxalate diet, but it looks too restrictive. Or maybe you’ve already taken the plunge, and are finding it a bit boring and repetitive. Whatever the reason, you need some tasty recipes that you can trust to be low oxalate. Where can you turn? Behold, my ultimate list of low oxalate recipe resources!
You may have already heard of the Low Oxalate Cookbook. If not, it is definitely the single most popular source for recipes. While some of the data is now outdated, it is still an excellent introduction to the low oxalate diet itself, as well as offering many useful and tasty recipes. If you would like to pick up a copy, I suggest checking both Amazon and the VP foundation. Reason being, the pricing on Amazon has been known to fluctuate wildly. When I nabbed my copy, I bought directly from Amazon. Thanks to their program which at the time offered free shipping on items over $25, I didn’t have to pay for shipping, which brought the price down below what I would have paid for it through the VP foundation. However, had I been a member of the VP foundation, I could have gotten it for less through them.
You may have noticed that I don’t quote prices here; that’s because I have no idea if or when they change. But you can check Amazon’s pricing here and see the VP foundation’s pricing on this page.The VP Foundation also posts one recipe per month on this page, so be sure to check it out if you’re just getting started, or are still waiting for your copy of the cookbook to arrive.
A couple more notes about the Low Oxalate Cookbook:
- The VP Foundation does not accept credit cards as of this writing, so if you order from them, you’ll have to mail in a check or money order.
- If ordering from Amazon, the exact title you’re looking for is “The Low Oxalate Cookbook – Book 2.” There was apparently once a version called simply “The Low Oxalate Cookbook,” but I have never actually seen a copy for sale.
- The reason you want Book 2 is because there is a listing of approximated oxalate values in this coobook, and the original (the one without “Book 2″ in the title) has older and less-correct values for some of these foods.
In the years since I started this site, one of the wonderful moderators of the Yahoo and Facebook groups has started an incredibly useful series of cookbooks. Her name is Karla Wiersma, and here is a link to her author page on Amazon. I link to her author page so that you’ll see everything she’s published, since she is always at work on something new! I trust her recipes implicitly, because she always uses the latest and greatest testing values available.
If you’re not quite ready to shell out for a paper-based cookbook, or you just can’t wait ’till your copy arrives before you start your culinary adventures, you’ll want to look into the below listed online recipe resources. Personally, I would not trust any source that is not listed below. Reason being, there is so much conflicting information about oxalate values out there, that many recipes I have seen on web sites are just plain incorrect. So if you find other sites which claim to have low oxalate recipes, make sure you verify their oxalate content using the TLO spreadsheet before diving in.
There’s also the concern about recipes that have not been kept up with the latest testing results. For example, in the most recent round of testing it was discovered that cinnamon was considerably higher in oxalates than the old testing methods had revealed. When data like this is revealed, sometimes we find that a recipe needs to be adjusted – for example, lowering the amount of cinnamon in a recipe to bring its per-serving value down to where it should be.
That’s why my basic rule of thumb is this: if a recipe doesn’t specify the exact number of milligrams of oxalate in each ingredient and serving, it shouldn’t be trusted. While many recipes not matching this description may be just fine, I won’t be recommending any sites that don’t adhere to this convention because it’s just too difficult for folks new to the LOD to look at a recipe’s ingredients and know what they should or shouldn’t be suspicious of. Once you’ve gotten some experience under your belt, and have developed a general knowledge of what foods are high and which are low, then you are free to search the wider web (though to be honest there simply aren’t that many low oxalate recipes out there) and eyeball things yourself.
Without further ado, here are the best LOD recipe sites on the web!
As I mentioned in my why join post, the Trying Low Oxalates (TLO) group has many, many recipes available (over 500 as of this writing). There are quite a few in the files section, although those are older, and so may be based on older testing data. Still, they’re likely more reliable than most of what you’d find on the wider web. The vast majority of those 500 I mentioned may be found here, and it’s the largest repository of low oxalate recipes that I know of. It’s also searchable, and the vast majority of the recipes were developed (or at least modified) and entered by Karla, the TLO group’s resident culinary superwoman. So be sure to check it out, and maybe even drop Karla a note of thanks on the list.
I have also set up a couple of Pinterest boards to help folks find suitable recipes. One is my Low Oxalate Recipes board, which contains only recipes that are already fairly low oxalate. The other, my Recipes to Low-Oxify board, contains recipes which could easily be modified to be low ox with a substitution or two. Admittedly, these both need work, but I’d definitely recommend following them if you want to be kept up to date as they grow.
There’s also a handful of recipes on the site of Susan Owens, who if you’ll recall is the most excellent listowner at TLO. I don’t believe she’s had time to update the recipes section of her site in a while, so a couple of the values might be slightly out of date. Still, I trust that the data were the best quality to begin with, so you likely won’t go far wrong. Check out the recipes section here.
Patty over at Loving Our Guts often shares recipes, and while they’re not always low oxalate, she is oxalate-aware, and will generally tell you whether a recipe is low ox or not. The same is true of Yasmina over at The Low Histamine Chef.
Lastly, despite my current dietary restrictions, I am an almost obsessive collector of cookbooks when they are offered for free in Kindle format. As I purchase and look them over, I occasionally find that they have recipes already well-suited to the low oxalate diet. When this happens, I always try to post about them on my facebook page. So if you’d like to know about it when I post these freebies (and remember, you DON’T need a Kindle to read any Kindle book!), please head over to the Oxvox Facebook page and click like!
Don’t forget to check out my page about low oxalate food substitutions! You may already have recipes that you can easily adapt to be low (or at least lower) oxalate with just a few quick substitutions. It’s starting out small, but I promise to grow it over time.
If you know of a resource which you believe belongs on this list, please be sure to leave me a comment below, or send me a message via my contact form. I’m looking forward to the day when recipes for the low oxalate diet are all over the web; until then, we gotta stick together!