Cilantro Lime Rice is a simple side dish that pairs well with Mexican or Tex-Mex cuisine, such as Chicken Enchiladas, Guacamole-Stuffed Southwest Burgers or Santa Fe Bean Salad. I like it best with lots of lime and a moderate amount of cilantro, but it’s easy to adjust the ingredients to your own tastes. All of the ingredients are very low oxalate and can be doubled or halved without affecting the oxalate content by much. You may also want to try adding a clove or two of garlic or some sauteed, minced onions.Yum!

Cilantro Lime Rice

1 cup long-grain rice
2 cups water
1/2 teaspoon salt (or to taste)
1/4 cup chopped cilantro
1 T  olive oil
Juice of one lime (about 2 tablespoons lime juice)

1.  Put rice, water and salt in a sauce pan and bring to a boil. Reduce heat and cover. Simmer for 20-25 minutes until rice has absorbed the water.

2.  Meanwhile, combine cilantro, olive oil and lime juice in a large serving bowl.  Add rice when it has finished cooking and mix well, fluffing with a fork if necessary.

Makes 4 servings (about 1/2 cup each).

Low Oxalate Info: All ingredients in Cilantro Lime Rice are very low oxalate. One half cup serving has less than 1 mg. oxalate.

Other Diets: Cilantro Lime Rice may also be appropriate for gluten-free, dairy-free, vegan, vegetarian and GFCF diets.

Photo credits goes to Evan Bench for Cilantro Lime Rice.

My low oxalate guacamole-stuffed southwest burgers were modified for oxalate content from a recipe on Mark’s Daily Apple. These burgers are fantastic! I have always loved topping my burgers with guacamole, but somehow cooking the guacamole inside the burgers was truly magic. I love these burgers!  Of course, I always stuff too much guacamole in my burgers, so they never look like that fabulous picture on Mark’s Daily Apple. Mine usually look like a big gooey mass of green oozing out of the side of my burger. But believe me, they still taste fantastic.

Since I’m mostly dairy and grain-free, I don’t dress up my guacamole-stuffed southwest burgers. I eat them plain or on a bed of lettuce. But I highly recommend serving these on a skillet-warmed white corn tortilla if you eat grains, and topping them with a piece of cheese and a dollop of sour cream if you do dairy. Add a slice of low oxalate tomato or a tablespoon of salsa and you’ve got heaven on a plate. Try serving guacamole-stuffed southwest burgers with Santa Fe Bean Salad and Cilantro Lime Slaw and seasonal fruit,such a cantaloupe or watermelon, for a Southwest-themed summer cook-out fit for company.  Enjoy!

Guacamole-Stuffed Southwest Burgers

2 avocados
juice from one half lime or to taste (about 1 tablespoon)
2 lbs ground beef (85% lean works well)
4 garlic cloves, crushed
1/4 cup cilantro chopped
1 jalapeno pepper, seeded and finely chopped (optional)
1 teaspoon msg-free chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon salt
Six slices of cheddar cheese (optional)

In a small bowl, mash the avocados with the lime juice and set aside.

In a large bowl, mix together the ground beef, garlic, cilantro, jalapeno, chili powder, cayenne pepper and salt. Divide the meat mixture into six balls. Divide each ball in half and form two skinny patties, one slightly larger than the other. Add 1/6 of the avocado mixture to each smaller patty and spread it out a little, leaving a rim around the edge. Put the larger patties on top and press the edges together well, forming a seal around your burger (This is the part I have trouble with. My seal is never complete and my guacamole oozes out.)

Cook on a medium high grill or in a medium hot skillet for about 5-7 minutes per side or until your preferred done-ness. Add cheese if using, cover with a lid and let the cheese melt for about a minute.

Serve on a bed of lettuce or on a skillet-warmed white corn tortilla with a dollop of sour cream and a slice of low oxalate tomato (Early Girls are just starting to ripen in Missouri!) or a tablespoon of salsa.

Makes 6 burgers

Low Oxalate Info: All of the ingredients in guacamole-stuffed southwest burgers are low oxalate except for chili powder and jalapeno peppers, which are medium oxalate. One guacamole-stuffed southwest burger with jalapeno pepper and cheese served on a bed of lettuce has about 4.5 mg. oxalate. One guacamole-stuffed southwest burger with jalapeno pepper, cheese, one white corn tortilla, 1 tablespoon of sour cream and 1 tablespoon of picante sauce has about  12.5 mg. oxalate.

Picky-Eater Pleaser: I leave out the cilantro, jalapeno and cayenne for a mild-tasting guacamole-stuffed southwest burger without any “green stuff” except the avocado. You could also make a plain burger for your picky eater and let him have a few slices of avocado on the side. Each time I made these burgers for my boys I slowly added a little more spice until they were happy eating my mild version of guacamole-stuffed southwest burgers.

Other Diets: Guacamole-Stuffed Southwest Burgers may be appropriate for Paleo, GAPS, gluten-free, GFCF and dairy-free diets. If you follow the GAPS protocol make sure your chili powder is preservative and MSG-free.

If you love spiced meats, you’ll love Moroccan Beef Kebabs.  This recipe comes from Karla, chef extraordinaire, from the Trying Low Oxalates Yahoo Group.  It’s  just one of the many wonderful low oxalate recipes you’ll find in the groups’ recipe application, so if you haven’t joined yet, read the Top Ten Reasons to Join the Trying Low Oxalates Yahoo Group and join today!

Chefchouen, Morocco

Moroccan Beef Kebabs have quickly become a family favorite.  But first, I have a confession:  I am incapable of following a recipe exactly.  In fact, I’m not sure I have ever completely followed a recipe even when I was trying to.  Sometimes it’s because I want to use fresh herbs or vegetables out of my garden instead of the dried herbs or vegetables the recipe calls for.  Sometimes it’s because I need to make a substitution to reduce oxalate.  Sometimes it’s because having the time and the motivation to try a new recipe rarely coincides with having all the ingredients on hand.  Most of the time, however, it’s because I can’t help playing the “What if?” game.  It goes something like this:  I find a fabulous recipe and think, “Wow, that sounds great!”  Then my mind starts racing and I wonder “What if I add some fresh basil?”  or “What if I use cauliflower instead of broccoli?  That would REALLY be great!”  I can’t help it.  This is the way my mind works.

So, as much as I’d like to tell you I love Karla’s Moroccan Beef Kebabs, I admit I’ve never followed the recipe exactly.  BUT, I have made at least seven slightly modified versions of Moroccan Beef Kebabs, and all have been fabulous.  To me, this is the sign of a great recipe.  If I can play around with it and every version tastes good, then I’ve found the perfect Stallman Family Recipe! I especially like Moroccan Beef Kebabs’ combination of sweet and savory, plus who doesn’t like dipping sauces?  My boys and I end up dipping everything on our plates, so I always make sure I serve extra sauce and lots of veggies for dipping.

Hope you have fun making these kebabs!  And if you’re interested in some of my variations, check out the Variations and Picky Eater Pleaser sections below.

Moroccan Beef Kebabs - Here shown as a grilled hamburger patty with Yogurt Lime Sauce (see the time-saving variation).

Moroccan Beef Kebabs

Low Oxalate Info:  Moroccan Beef Kebabs have 4.7 mg. per serving (with eight servings per recipe.)  The yogurt lime dipping sauce with plain yogurt has 4.2 mg. oxalate total.  The yogurt lime dipping sauce with coconut yogurt has 6.0 mg. oxalate total.

Rabat, Morroco

Variations: 

Use fresh cilantro instead of parsley, especially in the dipping sauce.

Use 1- 2 tablespoons fresh sage instead of dried sage and parsley in the kebabs.

Use lemon juice, lemon extract or lemon oil instead of lemon peel.

Use raisins or dried blueberries instead of dried cherries (Yes, the blueberries are totally unauthentic, but they sure taste good!)

Substitute 1/2 teaspoon cardamom for the low oxalate curry powder.

Use pumpkin seeds instead of sunflower seeds.

Major Time Saver: These stuffed kebabs are a lot of fun, but the preparation is very time-consuming.  If you are in a hurry, try adding the cherries and the  sunflower seeds directly to the meat instead of stuffing the kebabs.  Then form the meat mixture into meat balls, sausage-shaped “kebabs” or hamburger patties and cook as directed (patties may be grilled).

Picky Eater Pleaser:  Try making a few kebabs with just cherries, some with just sunflower seeds and some without the stuffing, so picky eaters have plenty of choices.  You might also want to make a few plain hamburger “kebabs” for really picky eaters.  Also be sure to provide plenty of other foods for dipping!  My boys love to dip everything they can find into this sauce, so I always make extra sauce and provide plenty of steamed veggies for their dipping pleasure (I usually reduce the amount of lime in the sauce, since it can be a little strong — try reducing the lime juice by half the first time). My boys also like to eat some dried cherries plain (or dipped) and some sunflower seeds, but so far they don’t like these ingredients added to their meat.

 Other Diets:  Moroccan Beef Kebabs may also be appropriate for Paleo, low carb, GAPS, SCD, gluten-free, dairy-free and GFCF diets.

Photo credits go to YoTuT for Rabat, Morocco and to Neiljs for Chefchouen, Morocco.

One skill you’ll want to learn on the low oxalate diet is how to modify recipes to reduce their oxalate content.   In this series I will take you through the steps I follow when I modify recipes for my family.  If you missed the first installment, please read Modifying Recipes for the Low Oxalate Diet:  Is this a Low Oxalate Recipe?  Then get ready for today’s lesson: simple low oxalate substitutions.

Grilled chicken, Spanish rice and Santa Fe black bean salad -- Perfect . . . except for those really high oxalate black beans! It's time for some good low oxalate substitutions.

The big question of course is “When is it okay to directly substitute a low oxalate ingredient for a high oxalate ingredient, and when will it mess up my recipe?”  To answer this question you first need to ask yourself some other more basic questions.

Before using low oxalate substitutions, ask:

1.) What role does the high oxalate ingredient play in this recipe?  In other words, does this ingredient mostly offer flavor (such as a spice)? Does it act as a binder?  Does it act as a catalyst for an important chemical reaction in baking?  Does it offer bulk? Is it the main ingredient? Does it offer color or crunch? Does it offer superior nutrition?  Does it add authenticity to a cultural recipe?  If you want your  low oxalate substitution to work, the substitute must fulfill the most important roles the original high oxalate ingredient plays in the recipe (and hopefully a few of the minor roles, too).

2.) Would the recipe still work if I omitted the high oxalate ingredient?  In other words, how important is the high oxalate ingredient in the recipe?  Sometimes it’s better to omit high oxalate ingredients instead of using low oxalate substitutions.  Other times it’s better to use low oxalate substitutions, but in reduced amounts.  If an ingredient isn’t that important, I often leave it out instead of trying to find a substitute.

Shredded carrots, right? Wrong! This is shredded butternut squash -- a fabulous low oxalate substitute that can be used in any recipe that calls for shredded carrots. It's even orange, and it gets squishy and sweet when cooked--perfect!.

3.) Are there any good medium or low oxalate substitutions available for this ingredient?  To be a good substitute, the low oxalate ingredient must fulfill all of the important roles the original ingredient plays in the recipe, and hopefully some of the less important roles. Some high oxalate ingredients have plenty of good low oxalate substitutes. Depending on the role carrots play in a recipe, butternut squash, pumpkin, acorn squash, zucchini, cauliflower and even chopped broccoli stalks may be a good substitute.  For other high oxalate ingredients, your low oxalate substitutions may be limited or don’t exist.  Whole wheat flour in a whole wheat bread recipe doesn’t have a good substitute, although white flour in gravies does (corn starch).  If you aren’t sure what might make a good substitute, check out the last column in your low oxalate food list from the Trying Low Oxalate Yahoo Group (If you don’t have a list yet, please see How to get an Accurate Low Oxalate Food List). Karla, chef extraordinaire and keeper of the master list, has included some good low oxalate substitutions for common high oxalate ingredients in the last column of the list.  Also, stay tuned to Low Oxalate Info — I’ll slowly be introducing you to my favorite low oxalate substitutes along with some sample recipes over the next few months.  I sure love finding a new, good low oxalate substitute!

4.) Is your new recipe low oxalate or lower medium oxalate?  Just because you substitute a low oxalate or medium oxalate ingredient for a high oxalate ingredient, doesn’t mean your new recipe will automatically be low oxalate.  Sometimes even the best substitutions won’t do enough to lower the oxalate content of a recipe.  Other times, you may have to chose the lowest oxalate substitute available, not necessarily the best substitute.

5.) Does the low oxalate substitute require special low oxalate cooking techniques that will mess up your recipe?  For example, you can substitute dino kale and turnip greens directly for spinach in almost any cooked recipe, but in most cases these ingredients should be boiled before using (and the boiling water thrown out).  Some recipes can easily accommodate this change.  If you are planning to add dino kale to your lentil soup instead spinach, it’s easy to boil the kale first before adding it to the soup pot even if the soup recipe doesn’t call for the “spinach” to be boiled.  On the other hand, it’s not as easy to use turnip greens in a spinach meatball recipe where the chopped “spinach” is supposed to cook inside the meatballs.  You could boil the turnip greens first of course, but then do you let them cool? How do you mix the cooked turnip greens into the raw meat with out making a bunch of green, meaty mush?  Will it change the taste or texture of the finished product?  These questions aren’t simple to answer, and might take some experimentation.

Low Oxalate Substitutions in Action:

Next, we’re going to work through a recipe together so you can see  how low oxalate substitutions work.  Today’s lesson is the simple substitution, so this one may seem . . . well, simple.  But don’t worry.  I’ll tackle more complicated substitutions in further installments of the series.

Today’s featured recipe is Santa Fe Black Bean Salad.  It was a favorite from my pre-low oxalate diet and vegetarian days (although I admit I usually made it with pinto beans instead of black beans!).  I’ve listed the ingredients below with the total oxalate value for each ingredient in parenthesis next to it.  (Note: all oxalate values in this recipe were tested by the Autism Oxalate Project or the Vulvar Pain Foundation).

Our problem ingredient: high oxalate black beans!

Santa Fe Black Bean Salad

1 red pepper (about 1 cup) (3.6 mg.)
2 cups cooked black beans, rinsed (248 mg.! Holy Guacamole!)
1/2 cup fresh corn, cut off the cob (0.7 mg.)
1/4 cup chopped fresh cilantro (1.4 mg.)
3 cloves garlic (about 0.9 mg.)
1/2 teaspoon Celtic sea salt (o.8 mg.)
2 tablespoons extra-virgin olive oil (1.8 mg.)
Juice of one lime (about 2 tablespoons) (about 0.5 mg.)
1/4 teaspoon cayenne pepper (1.5 mg.)

As you can see, this salad has an obscene amount of oxalate.  There was actually no need to calculate the oxalate values.  By using the guesstimation method that I discussed in the first installment of this series, we know this salad isn’t low oxalate just by the presence of black beans in the ingredient list. Many low oxalate dieters might immediately dismiss a recipe like this, but if you look carefully, every other ingredient is low oxalate or very low oxalate.  There’s really only one problem with this otherwise perfect recipe — those dang high oxalate black beans!

So, let’s ask ourselves the five questions above.

1.) What role do black beans play in this salad? — This one’s pretty easy.  They’re the main ingredient.  They also add bulk, protein, fiber, flavor, texture and a dark color that complements the bright hues of the vegetables and herbs.  Plus, black beans are culturally important in Tex Mex and Mexican foods.

2.) Can the black beans be left out?  — No way!  We wouldn’t have anything left to eat but some over-dressed corn.  And whoever heard of bean salad without beans?

Are black-eyed peas a good low oxalate substitute for black beans?

3.) Are there any good low oxalate substitutes for black beans? — The first thing that pops into my mind are the medium and low oxalate beans, like kidney beans, chick peas, lima beans or black-eyed peas.  Getting a little more creative, we could also use extra corn, extra red pepper or some other low oxalate vegetable like cauliflower or broccoli.  It’s possible we could also use lentils or split peas if we could keep them from cooking into mush.   The question is — which of these are actually good substitutions for black beans in this particular recipe (i.e.they fulfill the important roles black beans played in the original recipe and hopefully some of the minor roles, too)?  The veggies might make a tasty salad, but it’s hardly a bean salad anymore, so those don’t qualify as good substitutions (although they may be worth exploring as a totally new recipe.)  The lima beans seem more like a vegetable than a bean to me (and a mushy one at that), so I personally will veto those, although I admit they could work.  Lentils, split peas and mung beans would probably be too mushy no matter how you cook them, and they don’t really have a “bean” feel to them, although again, I admit they might work.  Kidney beans, black-eyed peas and chick peas definitely  give you the bulk, protein, fiber, flavor and texture of a “real bean” without the mush factor.  Dark red kidney beans get a bonus point because they would probably look pretty and appetizing in this salad.  And black-eyed peas get a bonus point, too,  because they most closely resemble black beans in size, texture and shape.

4.) Will the new recipe be low oxalate or lower medium oxalate? Here’s the kicker — kidney beans would probably taste great and look great in this salad, but at 11.1 mg. per half cup, they have too much oxalate to be the featured ingredient in any salad.  You could double the corn, double the red pepper and halve the kidney beans, and it would work as far as oxalate is concerned, but this isn’t a simple substitution anymore (just something to think about if you want to get creative!).  Chick peas are also too high in oxalate for this recipe, but black-eyed peas definitely aren’t.  In fact, black-eyed peas are quite low in oxalate, and they fulfill every role that black beans play in the original recipe except they don’t look as pretty.  They also aren’t as authentic for a Tex Mex or Mexican-inspired salad, although some Mexican cooks use them, as do many Tex Mex cooks, so I’ll give them a pass for cultural authenticity.

5.) Do they require special low oxalate cooking techniques that will mess up your recipe?  No, black-eyed peas and black beans are prepared the same way — You soak them overnight (at least 12 hours), toss out the soak water, then cook the beans in water to cover for about 1.5 – 2 hours until they are soft.  Cool your beans and they are ready to use in your salad.

So, we have a winner!  Black-eyed peas!  Here’s the full recipe with our changes – Enjoy!

Santa Fe Black Bean Salad

Santa Fe Bean Salad with chunks of avocado and some green pepper to add a little bit more color (this is still a low oxalate version with only a slightly higher oxalate content).

1 red pepper (about 1 cup) (3.6 mg.)
2 cups cooked black-eyed peas, rinsed (12 mg.)
3/4 cup fresh corn, cut off the cob (about 1.1 mg.)
1/4 cup chopped fresh cilantro (1.4 mg.)
3 cloves garlic, minced (about 0.9 mg.)
1/2 teaspoon Celtic sea salt (o.8 mg.)
2 tablespoons extra-virgin olive oil (1.8 mg.)
Juice of one lime (about 2 tablespoons) (about 0.5 mg.)
1/4 teaspoon cayenne pepper (1.5 mg.)

Combine the red pepper, black beans black-eyed peas, corn and cilantro in a large salad bowl and set aside.  Combine the garlic, salt, and olive oil in a small bowl (or mortar) and smash it with a pestle or the back of a spoon until the garlic’s juices are well mixed with the olive oil and salt.  Add the lime juice and cayenne pepper and mix well.  Pour the dressing over the bean mixture and toss gently.

Makes about 8 servings (one half cup each).

Variations:  Try roasting the red pepper first and cutting it into strips.  YUMMY!  See Low Oxalate Hummus for instructions on how to roast a red pepper.  You might also want to add some chunks of avocado, green onions or a bit of green pepper to give the salad a bit more color (see the picture above).

Low Oxalate Info:  Our newly modified Santa Fe Bean Salad has about 3.0 mg. oxalate per half cup serving.  Not bad! (To get the oxalate value per serving, add up all the oxalate values in parenthesis to get the total oxalate.  Then divide by the total number of servings (8), which in this case gives me 2.95 mg. oxalate per half cup).

Menu Planner:  Serve Santa Fe Bean Salad with corn tortillas, Cilantro Lime Slaw, and sliced avocado for a yummy, Tex-Mex, vegan, low oxalate feast.  One cup Santa Fe bean salad, one and a half cups cilantro lime slaw, one corn tortilla and half an avocado has about 14.2 mg. oxalate.

Other Diets:  Santa Fe Bean Salad may also be appropriate for gluten-free, dairy-free, GFCF, sugar-free, vegan and vegetarian diets.

Photo credits go to Chip Harlan for Smoky Grilled Chicken and Black Bean and Corn Salad, to d06021stric for Black-Eyed Peas, to cookbookman17 for Black Beans, and to Eliza Adam for Black-eyed Peas and Corn Salad.

Cilantro Lime Slaw is a fantastic low oxalate salad for family meals.  It’s simple and nutritious, plus it’s low enough in oxalate that you can eat a lot.  Its tangy lime taste goes especially well with Mexican or Tex Mex-inspired main dishes, such as chicken or cheese enchiladas (recipes upcoming) and Low Oxalate White Chicken Chili.  It also is easy for younger children to eat and may be a good introductory salad (see picky eater note for ideas about how to introduce this salad to young children).

Very low oxalate lime juice is what gives this cilantro lime slaw its "bite."

For a pretty variation of cilantro lime slaw (and to save a lot of chopping time if you don’t have a food processor), consider using a commercial “slaw” mix instead of the cabbage.  Most mixes contain carrots (a high oxalate ingredient at 15.3 mg./half cup), which will raise the oxalate level quite a bit.   But if you can find a coleslaw mix that is at least 75% cabbage and only 25% carrot, then you will only raise the oxalate level to about 6 mg. oxalate per serving (from 2.6 mg. oxalate per serving).  You may even be able to find one that’s only about 10% carrot, which will get you down to about 4.5 mg. oxalate per serving.  This may be worth the convenience for those of you who can handle a little more oxalate in your diet.

Cilantro Lime Slaw

2 cups chopped cabbage (green or purple)
1 cup chopped romaine lettuce
1/4 cup chopped cilantro
1 1/2 tablespoons lime juice (about the juice of one lime)
1 tablespoon olive oil

Combine the cabbage, lettuce and cilantro in a serving bowl.  In a separate bowl, mix the lime juice and olive oil.  Drizzle the lime dressing over the cabbage mixture and toss to coat.  Let chill for ten minutes before serving for best results.

Makes 4 servings.

Note: This salad easily doubles, but it does not save well.  Don’t make more than you think you will eat within 24 hours.

Oxalate Note:  One serving of cilantro lime slaw (about 3/4 cup) has about 2.6 mg. oxalate.

Equipment Note:  Low oxalate recipes like cilantro lime slaw are a lot faster and easier to make if you have a good quality food processor.  I own a Cuisinart Elite Collection 14 cup food processor with three different size bowls for different size jobs OR to make your entire meal without having to wash a prep bowl in between (heh heh, love that reason).  I love my Cuisinart Food Processor!  It used to take me an hour to do all the chopping and grating.  Now it takes about 5 minutes.  Fabulous!

Picky Eater Pleaser: Serve small piles of chopped cabbage, romaine and cilantro separately with the lime and oil dressing as a dipping sauce.  One of my sons will eat the romaine and cilantro without the dressing.  The other is willing to try a little dressing, but doesn’t like the lime taste, so I often reduce the lime juice content when making this dressing for the boys (or I let them pick a different dressing for dipping).

Other Diets:  Cilantro Lime Slaw may be suitable for gluten-free, dairy-free, Paleo, vegan, vegetarian, controlled carb, SCD, GAPs and low carb diets.

Photo credit to CarbonNYC for Mutant Lime.