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Harvest Bowl

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Jill Harris, LPN, CHC

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I know many of you will say, “Oh my, she has finally gone off the deep end. Sweet potatoes AND sunflower seeds in the same dish?” Why yes, guess what, you can have it.

Notice the oxalate level in one bowl is around 23mg. This is why I scream about portion all the time. You can eat most foods (no, not almond and spinach) if you watch the portion size. Many of you overate the highest oxalate foods without having any calcium in your day, and that (along with perhaps other things) led to your stones.

Much of my day is spent educating patients on safely bringing back MORE foods on a low oxalate diet. It can be done. Here is just an example.

Enjoy!

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Harvest Bowl

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4.8 from 4 reviews

  • Author: Jill Harris
  • Yield: 4 1x

Ingredients

Scale
  • 2 cup sweet potato
  • 12 ounces sliced grilled chicken
  • Freshly ground black pepper
  • 2 tablespoon olive oil, divided
  • 1/2 lb. broccoli
  • 1/4 cup Greek yogurt
  • 1 red onion, sliced
  • 1/4 cup Dijon mustard
  • 1/4 cup unsalted sunflower seeds
  • 1 teaspoon dried thyme
  • 2 tablespoon sugar-free maple syrup
  • 1/4 cup goat cheese
  • Freshly ground black pepper
  • 1/4 cup white wine vinegar
  • 2 cup cooked jasmine rice
  • 1/4 cup Trader Joes dried cranberries (or any no sugar added version)

Instructions

  1. Preheat oven to 425. On a large, parchment-lined baking sheet, mix broccoli, sweet potato, and red onion with 1 tbsp olive oil. Season with pepper and thyme. Bake for 25-30 minutes until vegetables are tender.
  2. Meanwhile, make the vinaigrette. In a large bowl, whisk vinegar, olive oil, greek yogurt, dijon mustard, and sugar free maple syrup until smooth and combined. Season with pepper.
  3. Assemble bowls: top 1/2 cup of rice with 1 cup of roasted vegetables, and 1 cup of chicken. Add cranberries and sunflower seeds to each bowl. Top with a drizzle of dressing, a bit of goat cheese, and serve.

Notes

Oxalate: about 23mg   Calcium: 5mg   Added Sugar: 0g

Nutrition

  • Calories: 206
  • Sugar: 3g
  • Sodium: 96mg
  • Fat: 7g
  • Saturated Fat: 2g
  • Carbohydrates: 109
  • Fiber: 7g
  • Protein: 8.25g
  • Cholesterol: 18mg

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Jill Harris, LPN, CHC Avatar

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.
  1. Linda Avatar
    Linda

    Hello
    I’m surprised this recipe has sweet potatoes. They are very high with oxalates. Is this advisable for a kidney stone diet? I have had lichen sclerosis and am following a low oxalate diet to prevent it from coming back. My skin was very scaley and itchy. My dermatologist did a biopsy from my skin on my shoulder.
    I am interested in your thoughts.
    Linda

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Linda,
      On every recipe you will find the oxalate amount. This portion size only has about 23 mg so you can totally have it even though it has higher oxalate foods. I find so many of my students and patients take away too many healthy foods when all they really need to do is watch the portions they use and of course getting their daily amount of calcium!
      Thanks for writing,
      j

      Reply
      1. oxa counter Avatar
        oxa counter

        Hi, if I’m doing the math right, if I add the sweet potatoes, broccoli, sunflower seeds and rice and divide by 4 I’m getting about 22 oxalates per serving, plus sugar for the cranberries (if you can’t find unsweetened)

        Not that you can’t still have it (with some calcium of course! plus some in the broc too), but the 8 and 17 are a bit confusing.

        Reply
        1. Jill Harris Avatar
          Jill Harris

          Hi Oxa counter,
          It is actually about 23. Thanks for helping!
          j

          Reply
  2. Linda Wener Avatar
    Linda Wener

    Although I’m a recent fan, I feel like I know you. Your way of communicating and sharing is very special.
    I’m VERY happy to hear that you’ve received a good Cancer -Free result!
    I happened on a podcast where I believe you mentioned that we should vary our diet away from having Oatmeal for breakfast often. I was surprised to hear that (maybe I’m confused?), so I checked the Safe Oxalate Food List, where I see that 1 cup of Oatmeal cereal has 0 mg oxalate.
    Can you clarify for me, please?
    Many thanks, L

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Linda,
      I am often heard saying, “mix it up buttercup!” Most people eat the same 12 foods over and over. I would love it if people ate more of a variety of foods. There is more to breakfast than the same darn bowl of oatmeal. It’s not just about oxalate!
      Hope that helps,
      j

      Reply
  3. Andrea Lloyd Avatar
    Andrea Lloyd

    I am so happy and on board with the portion control aspect of low oxalate..you really can eat normally. Thanks Jill…btw what is the oxalate/calcium ratio for oxalate offset approximately?

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Andrea,
      It is too hard to be precise about the calcium/oxalate ratio as each of us absorbs foods differently. Keep your oxalate less than 100 unless your doc has told you otherwise and get your daily amount of calcium. When you eat a higher food (think around 30 mg or more per meal, pair with a one of your calcium sources.
      Thanks for writing,
      j

      Reply
  4. Kim Avatar
    Kim

    Yum,
    I love the dressing. What a lovely combination of flavors. Other veggies work well in this bowl, for example bok choy and peppers.

    Thanks for the reminders about portions and oxalates!

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Kim,
      It is my pleasure. Glad you are enjoying the recipes!
      j

      Reply
  5. Sharon Frame Gay Avatar
    Sharon Frame Gay

    Thank you for this, Jill. I recently started working with a nutritionist for my kidney stones, high cholesterol and high blood sugar. Before I met her, I thought my life was doomed to poached chicken, cottage cheese and yogurt. But she has opened many doors for me with different foods that I thought I couldn’t eat. I am realizing more and more that it is portion. I can make a half of cup of roasted sweet potatoes to go with more amounts of broccoli and asparagus and have yummy vegetables. I can sprinkle a tablespoon of pecans in my plain yogurt with some berries. It is liberating! I always check with your posts and advice first before venturing into a new food. Love the fact that I can enjoy the taste of sweet potatoes if I use a smaller amount. Duh! Why didn’t I think of that earlier?? 🙂 My nutritionist is following your oxalate food list with me and it is a huge help!

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Sharon,
      This is why you can always hear me screaming, “portion not perfection.” Most people had high oxalate bc they overate almond products and spinach. Along with the most imporant part of not getting enough calcium in their diet. Glad you are finding good help.
      j

      Reply
  6. Tracey Hedden Avatar
    Tracey Hedden

    Can you please tell me where the 2nd tablespoon of olive oil fits in?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Tracey,
      It goes with the dressing. I updated it. Thank you!

      Reply
  7. Katherine Avatar
    Katherine

    Can we replace the sweet potato with butternut squash?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Katherine,
      As I am known for saying, “your kitchen, your rules.” You sure can!
      j

      Reply
    2. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Katherine,
      Yup, you can.
      j

      Reply
  8. Patricia Vincent Avatar
    Patricia Vincent

    Hi Jill,

    I would like to be be more adventurous with my diet but I have 10 oxalate stones of various sizes in my kidneys due to living with hyperparathyroidism. As I am 83, and have a heart pacemaker, my diet is mostly low calcium, low oxalate fruit and veg, with very little meat. I would love to be able to eat a small portion of chips
    ( the fish and chip shop nearby makes the bestest chips!)
    Would this be ok do you think?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Patricia,
      Hope you are getting the hyperpara issue resolved. The mantra for the kidney stone diet is portion not perfection. Fit it into your goals and you are just fine.
      j

      Reply
  9. ANNE COSGROVE Avatar
    ANNE COSGROVE

    Hi Jill, Love your recipes! I have read that you can boil the sweet potatoes and discard the water ahead of time for recipes. This process can reduce the oxalate content by almost half the amount. The article said it can be done with any potatoes. What are your thoughts on this?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Anne,
      I think no one should boil the heck out of their food. You will not make a stone by eating potatoes. Have them in appropriate portions and have your calcium containing beverage. Look at the Harvard list, they are not that high! Eat them, enjoy them. Portion not perfection!
      j

      Reply
  10. Shelly Avatar
    Shelly

    Can you please suggest non dairy stone friendly calcium sources to pair with meals
    I’m adding yoghurt or cottage cheese to every meal but it upsets my stomach
    Thanh you

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Shelly,
      My blog has many options: kidneystonediet.com/blog

      Reply

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