This dish is a higher oxalate but very low sodium and low added sugar. Just like everything in life, you can’t always meet all your goals perfectly. But, remember, unless your doc has told you otherwise, you get up to 100 mg of oxalate per day. This dish certainly doesn’t break your bank, and you get to eat yummy sweet potatoes.
Now you may also think, “But, Jill, you don’t know how many oxalates are in black beans. Harvard didn’t study them.”
Live a little. It’s ok. My patients still eat black beans; they just don’t eat bowls and bowls of them anymore. And those same patients certainly were not getting their daily calcium needs met, which one needs to do in order to rid the body of the oxalate. Nobody made a stone with a few beans. It is what we do over time and how much within that time that matters.
This is a very satisfying and nourishing dish while being lower calorie and high in fiber. Maybe it’s a wee bit high in oxalate, but it is so worth it.
Enjoy!
Cilantro Lime Vinaigrette
Ingredients
- 1/3 c. chopped fresh cilantro, plus more for garnish
- 1/4 c. extra-virgin olive oil
- Juice of 1 lime
- 1 tbsp. apple cider vinegar
- bip of salt
- ground black pepper
- 1 clove garlic, minced
- 1/4 tsp. chili powder
Instructions
- Pour all ingredients into a blender and mix for 30 to 45 seconds or until thoroughly combined.
- Set aside.
- Preheat oven to 425°.
Notes
Oxalate: 0mg
Nutrition
- Calories: 127
- Sugar: 0g
- Sodium: 38mg
- Fat: 14g
- Saturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 1g
- Protein: 0g
- Cholesterol: 0mg
Southwestern Burrito Bowl
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 Servings 1x
Ingredients
- 2 cups sweet potatoes, peeled and cut into 1/2” cubes
- 1 large red onion, diced
- 1 tablespoon extra-virgin olive oil
- 2 c. cooked white rice
- 1 cup of black beans
- 1 cup corn (canned or fresh)
- 1 plum tomato, chopped
- 1 avocado, sliced
Instructions
- Make Cilantro-Lime Vinaigrette: Pour all ingredients into a blender and mix for 30 to 45 seconds or until thoroughly combined. Set aside. Preheat oven to 425°.
- On a large baking sheet, place sweet potatoes and onions. Toss with oil and chili powder. Bake 23 to 25 minutes, or until sweet potatoes are tender.
- Assemble burrito bowl: Fill each bowl with white rice, black beans, corn, tomato, roasted sweet potato and onion, and avocado slices. Drizzle with vinaigrette and garnish with extra cilantro and lime, if desired.
Notes
Oxalate: 25mg Calcium: 61mg Added Sugar: 0g
Nutrition
- Calories: 392
- Sugar: 8g
- Sodium: 136mg
- Fat: 12g
- Saturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 65g
- Fiber: 11g
- Protein: 10g
- Cholesterol: 0mg
Thanks. I’m a new KSD follower.
Do you have input for KSD fans who also want to be heart healthy? My cholesterol and general heart health “isn’t THAT bad”, but I want to get as aggressive with it as I do with the KSD plan to improve my calcium score and cholesterol levels….that will make me and my cardiologist happy! Thanks, again. Buddy
Hi Buddy,
Nearly all the food I put out in my meal plans and on the recipe section of this site is pretty darn heart healthy. Of course make sure you are getting lower fat dairy products if you are using them for your calcium needs. The kidney stone diet is pretty darn healthy. Low sodium, low sugar, normal portion size of food to decrease weight. Try it!
Thanks for writing.
j
Diet is confusing. I have taken out all potatoes including sweet and yams and beans- and miss them. Feels like a slippery slope to reintroduce
Also many foods not on Harvard list, any idea when they’ll do an update?
Thanks for your podcasts
Hi V,
Book one call with me or read articles here and you will stop being confused. Promise. And you can bring back so many foods if you understand how to do it. Make sure you get the oxalate food list I have curated with the simple list and how to use both. Also, Harvard most likely won’t update, but for foods that have not been studied, I have told my patients to enjoy a normal portion size of the unstudied food, once or twice a week. Get your daily calcium needs met and by the thousands of follow up urine collections I have seen that advice has worked out just fine over the past 21 years.
jill
I also have been diagnosed with an enlarged spleen. In reading the food lists for both, I find somethings good for one and is not good for the other. How do I choose. I am a vegetarian and so many vegs have to be eliminated. Please help!
Hi Barbara,
I can tell you that my patients can eat most fruits and veggies and still lower their oxalate. Perhaps book a call with me. It can be a bit complicated, but once you know super easy. Or go to the blog here and read or watch my youtube videos!
Jill
How do I know what portion sizes to eat? I’m so overwhelmed!
Hi Brianne,
I emailed you some support and guidance!
j