As you may have noticed, I am on a mission to get you to eat more fruits and veggies this year. So many of my patients tell me they don’t eat vegetables because they don’t know what to do with them!
If I’m being honest…I was in the same boat just a couple of years ago. But I decided to do the very thing I’m asking you to do—LEARN.
I went from burning toast in the mornings to creating an entire Meal Plan Service entirely comprised of my very own low-oxalate recipes that I eat every day. If I can learn this, you can do this.
Now, when you look at some of the foods below, you might think, “This lady has lost her mind; that is too high in oxalate!” Trust me, you can fit all of these veggies into your low-oxalate diet.
Here is a list of ways you can use all the wonderful fiber-filled, nutrient-dense vegetables you keep bypassing at the grocery store.
Roast Them
- Directions: Toss veggies with olive oil, salt, and pepper, then roast in the oven until tender.
- Cooking Temperature: Roast at 400°F for 20–30 minutes, stirring halfway.
- Starter Idea: Baby carrots, broccoli florets, and cubed sweet potatoes (YES, you can fit the potatoes into your low oxalate diet).
Steam Them in the Microwave
- Directions: Use a microwave-safe bowl with a bit of water, cover with a damp paper towel, and microwave for 3–5 minutes.
- Cooking Temperature: Microwave on high.
- Starter Idea: Green beans or broccoli.
Blend Them into a Smoothie
- Directions: You won’t even taste the kale when blended with fruits like bananas or berries.
- Starter Idea: Broccoli, kale, and zucchini
Make a Sheet Pan Meal
- Directions: Toss veggies and protein (like chicken or tofu) together in one pan and bake.
- Cooking Temperature: 400°F for 25–30 minutes.
- Starter Idea: Bell peppers and onions with chicken breasts.
Sauté with Garlic and Olive Oil
- Directions: Heat oil in a pan, add minced garlic, and toss in chopped veggies until tender.
- Cooking Temperature: Medium-high heat on the stovetop for 5–7 minutes.
- Starter Idea: Zucchini slices, green beans, peppers, or your favorite lower oxalate.
Dip Them in Something Tasty
- Directions: Raw veggies are no-cook, and the dip makes them fun to eat.
- Cooking Temperature: No cooking required.
- Starter Idea: Serve baby carrots, cucumber slices, and cherry tomatoes with hummus or ranch dressing (you can grab a low-sodium yogurt ranch recipe online).
Add Them to Canned Soup
- Directions: Toss frozen or fresh veggies into a store-bought low-sodium soup while it heats.
- Cooking Temperature: Simmer over medium heat for 10–15 minutes.
- Starter Idea: Add frozen peas, broccoli, carrots, or onions to a low-sodium chicken noodle soup.
Make Veggie Scrambles
- Directions: Chop veggies and sauté them (see #5), then mix with scrambled eggs for a quick meal.
- Cooking Temperature: Medium heat on the stovetop for 5–7 minutes.
- Starter Idea: Bell peppers, garlic, mushrooms, and kale.
Grill Them
- Directions: Use a grill pan or outdoor grill; a little olive oil and seasoning make them irresistible.
- Cooking Temperature: Grill at medium-high heat (375°F) for 10–12 minutes.
- Starter Idea: Asparagus, zucchini, or bell peppers.
Try Frozen Veggies
- Directions: Microwave or sauté straight from the bag—no chopping or peeling required.
- Cooking Temperature: Microwave on high for 4–6 minutes or sauté over medium heat for 5–7 minutes.
- Starter Idea: Frozen broccoli or cauliflower rice for stir-fries.
Roast with Parmesan Cheese
- Directions: Sprinkle grated Parmesan over veggies before roasting for a crispy, cheesy finish. Yes, you are adding some salt, but you will also add lots of flavor and make veggies more pleasing to you. Baby steps!
- Cooking Temperature: Roast at 400°F for 20–25 minutes.
- Starter Idea: Cauliflower, broccoli, or zucchini. Or all of them!!!
Toss into a Stir-Fry
- Directions: Sauté veggies with low-sodium soy sauce and a splash of sesame oil. To cut the sodium even more, use coconut aminos instead of low-sodium soy sauce.
- Cooking Temperature: Medium-high heat on the stovetop for 5–7 minutes.
- Starter Idea: Broccoli, snap peas, baby corn, scallions, and carrots.
Air Fry Them
- Directions: Toss veggies with olive oil and seasonings, then air fry for a crispy texture.
- Cooking Temperature: Air fry at 375°F for 12–15 minutes, shaking halfway.
- Starter Idea: Brussels sprouts or sweet potato fries. Watch portion a bit higher in oxalate but doable in your daily total (which is 100 for most of you)
Make Veggie Chips
- Directions: Slice thin, season, and bake until crisp.
- Cooking Temperature: Bake at 350°F for 10–15 minutes.
- Starter Idea: Kale chips or zucchini chips.
Try a Veggie Pasta Swap
- Directions: Use spiralized zucchini, spaghetti squash, or hearts of palm as ready-to-eat pasta replacements.
- Cooking Temperature: Raw zucchini noodles do not need to be cooked. For spaghetti squash, roast at 400°F for 40–50 minutes.
- Starter Idea: Boil and top with marinara sauce.
Add to Store-Bought Pasta Sauce
- Directions: Dice or shred veggies and let them simmer in the sauce.
- Cooking Temperature: Simmer on the stovetop over medium-low heat for 10–15 minutes.
- Starter Idea: Mushrooms, bell peppers, onions, and arugula.
Grill on Skewers
- Directions: Thread veggies onto skewers for grilling or baking.
- Cooking Temperature: Grill at medium heat (350°F–400°F) for 10–12 minutes.
- Starter Idea: Cherry tomatoes, zucchini, peppers, and onions.
Make a Quick Veggie Soup
- Directions: Blend cooked veggies with broth for a low-sodium creamy soup.
- Cooking Temperature: Simmer veggies and broth over medium heat for 15–20 minutes.
- Starter Idea: Roasted carrots or butternut squash.
Shred Them into Casseroles
- Directions: Finely shredded veggies blend right into baked dishes.
- Cooking Temperature: Bake at 375°F for 30–40 minutes.
- Starter Idea: Zucchini or carrots in lasagna.
Add to Sandwiches or Wraps
- Directions: Layer raw or roasted veggies into your favorite sandwich.
- Cooking Temperature: If roasting, cook at 400°F for 20 minutes.
- Starter Idea: Roasted bell peppers, and onions.
Blend into Mashed Potatoes
- Directions: Add steamed cauliflower or carrots to mashed potatoes for a nutrient boost. You can also make cauliflower “mashed potatoes” for lower oxalate. I have a recipe here.
- Cooking Temperature: Steam veggies over boiling water for 10–12 minutes.
- Starter Idea: Mashed cauliflower with garlic.
Make a Veggie Omelet
- Directions: Fold sautéed veggies into eggs.
- Cooking Temperature: Cook over medium heat on the stovetop for 5–7 minutes.
- Starter Idea: Kale, tomatoes, onions, and mushrooms.
Toss with Pasta Salad
- Directions: Mix raw or roasted veggies with cooked pasta and dressing.
- Cooking Temperature: Roast veggies at 400°F for 15 minutes, or leave raw.
- Starter Idea: Cherry tomatoes, corn, onions, broccoli, and cucumbers.
Add to Tacos
- Directions: Chop and sauté veggies to tuck into tortillas.
- Cooking Temperature: Sauté over medium heat for 5–7 minutes.
- Starter Idea: Zucchini, corn, and onions.
Use Pre-Cut Veggies
- Directions: Many grocery stores sell pre-cut or shredded veggies, ready to cook or eat.
- Cooking Temperature: Follow the cooking instructions for roasting (400°F for 20 minutes) or steaming.
- Starter Idea: Pre-chopped stir-fry mixes.
Make a Veggie Frittata
- Directions: Mix eggs, cheese, and pre-cooked veggies in a baking dish and bake.
- Cooking Temperature: Bake at 350°F for 20–25 minutes.
- Starter Idea: Broccoli or asparagus.
Use as Pizza Toppings
- Directions: Chop and layer raw or cooked veggies onto pizza.
- Cooking Temperature: Bake at 425°F for 10–12 minutes.
- Starter Idea: Mushrooms, arugula, and broccoli.
Bake Them into Muffins
- Directions: Shredded zucchini or carrots can be added to sweet or savory muffins.
- Cooking Temperature: Bake at 350°F for 20–25 minutes.
- Starter Idea: Zucchini bread or carrot muffins (find some recipes online).
Puree into Dips
- Directions: Roast veggies, then blend with olive oil and seasonings for dips.
- Cooking Temperature: Roast veggies at 400°F for 25–30 minutes.
- Starter Idea: Roasted red pepper dip.
Add to Rice or Quinoa
- Directions: Mix steamed or roasted veggies into your grains for added flavor. Quinoa, while higher in oxalate, can still fit into your life!
- Cooking Temperature: Steam veggies for 8–10 minutes.
- Starter Idea: Peas, onions, broccoli, and carrots in rice.
Use in Lettuce Wraps
- Directions: Wrap sautéed or raw veggies in large lettuce leaves for a low-carb meal.
- Cooking Temperature: Sauté veggies at medium-high heat for 5 minutes.
- Starter Idea: Shredded cabbage, carrots, and mushrooms.
Make a Veggie Hash
- Directions: Sauté diced veggies with potatoes and seasonings.
- Cooking Temperature: Cook over medium-high heat for 10–12 minutes.
- Starter Idea: Sweet potatoes, bell peppers, and onions. Yes, you can still eat potatoes!
Roast Whole
- Directions: Roasting whole veggies (like carrots or small squash) is hands-off and flavorful.
- Cooking Temperature: Roast at 400°F for 30–40 minutes.
- Starter Idea: Whole carrots or delicata squash.
Add to Scrambled Tofu
- Directions: Sauté veggies with crumbled tofu for a protein-packed breakfast.
- Cooking Temperature: Sauté over medium heat for 5–7 minutes.
- Starter Idea: Kale, onions, garlic and mushrooms.
Serve Over Toast
- Directions: Top toast with sautéed or mashed veggies for a quick snack.
- Cooking Temperature: Roast tomatoes at 400°F for 15 minutes.
- Starter Idea: Avocado or roasted tomatoes. Both are technically fruits, but it will still make me happy if you incorporate them into your lifestyle. 🙂
Try Veggie Bowls
- Directions: Layer cooked grains, veggies, and protein in a bowl with sauce.
- Cooking Temperature: Roast sweet potatoes at 400°F for 25 minutes.
- Starter Idea: Roasted sweet potatoes, kale, and black beans. My meal plan service has a bowl like this (and hundreds more) that doesn’t break your oxalate bank!
Roast with Maple Syrup
- Directions: A drizzle of maple syrup enhances natural sweetness. You can use regular maple syrup, or I use this wonderful syrup without sugar added.
- Cooking Temperature: Roast at 400°F for 25–30 minutes.
- Starter Idea: Carrots or acorn squash.
Use this guide, figure out what works for you, and you’ll be a veggie-eating machine in no time.
Your friend and advocate,
Jill
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