The Low Oxalate Chef

This homemade chicken salad recipe is a hit with my husband and kids. For those who don't love a sweet chicken salad, this one is on the tangy side. Its full of mayo, dill and pickle juice. I love to top it with Swiss cheese, bacon and a few pickles!

Its great on a lettuce wrap, a sourdough sandwich or an egg wrap toasted. This lunch idea is low oxalate and nutrient dense.

I love chicken salad because its a simple way to make a nutrient dense meal, quickly! https://kitchen-catastrophe.com/kitchen-catastrophe/qt-62-the-surprisingly-complicated-history-of-chicken-salad

** If you prefer a sweet and savory chicken salad recipe, check out my blog post on my Simple Raisin Chicken Salad Recipe: https://thelowoxalatechef.com/simple-raisin-chicken-salad-recipe/

Equipment:

You will need a pressure cooker, stainless steel mixing bowl, measuring cups, measuring spoons and a spatula. This is a simple recipe that does not require a lot of equipment.

Ingredients:

1. Chicken breasts
2. Redmond Real Salt
3. Chosen Foods Classic Mayo
4. Yellow onion
5. White pepper
6. Dill pickle juice
7. Garlic powder
8. Dijon mustard
9. Parsley

Chicken Breasts:

Pressure cook your chicken breasts on high heat for 7-10 minutes. Let them cook before shredding. While your chicken breasts are cooling gather your ingredients to make your homemade chicken salad recipe.

Note: If you need to make your chicken salad quickly and don't have time to pressure cook chicken breasts, you can use canned chicken or rotisserie chicken.

Homemade Chicken Salad Recipe:

While you chicken is cooling, grab all your ingredients, you will need mayo, garlic powder, Dijon mustard, dill pickle juice, salt, white pepper, diced yellow onion and parsley.

Once your chicken is cooled, shred and salt your chicken and mix it together.

Add your mayo, salt, white pepper, diced yellow onion, dill pickle juice, garlic powder, Dijon mustard and parsley. Mix well till it is nicely combined. The dill pickle juice not only gives it great flavor but adds a lot of moisture to the homemade chicken salad, plus dill is just amazing.

Now that your chicken salad is well mixed, its ready to serve!

You can top an egg wrap with chicken salad and Swiss cheese, and toast it in the oven. Top with romaine lettuce, bacon and pickles. You can top a nice piece of sourdough or just do a lettuce wrap with romaine. I love my chicken salad on an egg wrap or romaine lettuce.

Nutritional Noters:

Chicken salad is such a great way to create a nutrient dense meal, quickly! Chicken is high in essential nutrients like protein, niacin, selenium, phosphorus, and various B vitamins such as B6 and B12. A good quality mayo is made with good fats, salt, fat soluble vitamins and is absolutely lovely when mixed with chicken. As we age protein is essential to maintain bones and muscles, this meal allows for a nice punch of protein mid-day to stabilize your blood sugar and provide your body with good building blocks. Its also low in oxalate per serving and that allows you to maintain and absorb more nutrients.

Who doesn't love a simple raisin chicken salad recipe, with a kick of sweet and savory. This delicious, high protein lunch will have your taste buds dancing and help you to maintain your lower oxalate levels. https://kitchen-catastrophe.com/kitchen-catastrophe/qt-62-the-surprisingly-complicated-history-of-chicken-salad

This recipe is simply and easy to make and helps with your weekly meal planning. It's important for me to have a delicious high protein option mid day! You can put this on an egg wrap, make a sourdough sandwich or my favorite, add it to a nice crunchy piece of romaine lettuce.

** If you prefer a tangy and savory chicken salad recipe and love dill as much as I do, check out my other chicken Salad Recipe: https://thelowoxalatechef.com/homemade-chicken-salad-recipe/

Equipment:

You will need a few thing to make this recipe, its best to have all your equipment out and ready to go, so the cooking process goes smoothly. To make the chicken you will need a pressure cooker, for mixing your chicken salad you will need a mixing bowl, measuring cups, measuring spoons, and a wooden spatula. Also, strong hands for shredding your chicken breasts, its a work out!

Ingredients:

1. 3 Large chicken breasts
2. Redmonds Real Salt
3. Chosen Foods Classic Mayo
4. Lemon juice
5. Yellow onion
6. White pepper
7. Tarragon
8. Raisins

Chicken Breasts:

Pressure cook your chicken breasts on high heat for 7-10 minutes. Let them cool before shredding. While your chicken breasts are cooling gather your ingredients to make your chicken salad.

Note: If you need to make your chicken salad quickly and don't have time to pressure cook chicken breasts, you can use canned chicken or rotisserie chicken.

Simple Raisin Chicken Salad Recipe:

Gather all your ingredients to make the simple raisin chicken salad recipe. You will need 3 large chicken breasts, raisins, mayo, lemon juice, half a yellow onion, white pepper, salt and tarragon.

Once your chicken is cooled, shred and salt your chicken and mix it together.

Add mayo, lemon juice, salt, white pepper, tarragon, and raisins.

Mix all the ingredients together.

Serve your chicken salad on a bed of lettuce, a nice sourdough sandwich or even an egg wrap toasted.

Nutritional Notes:

This chicken salad recipe is so delicious and packed with tarragon and sweet raisins! Chicken is high in essential nutrients like protein, niacin, selenium, phosphorus, and various B vitamins such as B6 and B12. A good quality mayo is made with good fats, salt, fat soluble vitamins and is absolutely lovely when mixed with chicken. As we age protein is essential to maintain bones and muscles, this meal allows for a nice punch of protein mid-day to stabilize your blood sugar and provide your body with good building blocks. Its also low in oxalate per serving and that allows you to maintain and absorb more nutrients.

Who doesn't love a crockpot chili recipe? As our family aims to maintain a low oxalate diet, I've had to tweak a standard chili recipe to keep it meat based and low oxalate per serving.

With some simple swaps its very possible to enjoy chili and maintain a healthy range for oxalate consumption!

Crockpot chili is a great dish for the family, its wonderful in the fall and winter months and makes it easy to create a meal full of nutrient dense ingredients that isn't boarding. I love the crockpot because it allows you to cook a great meal without all that time over the stove. https://www.allrecipes.com/longform/history-of-chili/

We love to pair our chili with some corn chips, Mexican cheese, sour cream and avocado or guacamole.

** Check out my recipe for a delicious, easy, homemade, sour cream that pairs so well with chili: https://thelowoxalatechef.com/homemade-sour-cream-recipe/

Equipment:

You will need a crockpot, sauce pan, pairing knife, wooden spatula, cutting board, strainer and measuring spoon and Pyrex measuring cup. It's important to have all you equipment ready to go, so the cooking process moves smoothly. I do try and make sure that I use stainless steel cookware to lower our level of toxicity.

Ingredients:

1. Ground beef and a mix of the old world version (liver and heart mix)
2. Yellow onion
3. Red bell pepper
4. Orange bell pepper
5. Cherry tomatoes
6. Rosemary
7. Red pepper flakes
8. Chili powder
9. Maple syrup
10. Half and half
11. Beef broth
12. Tomato paste
13. Butter

Crockpot Chili Recipe:

Gather all your ingredients, chop your veggies and prepare to move through the cooking process quickly. It really helps to have everything measured and chopped.

Add your beef broth and your tomato paste into the crockpot and mix them well, I like to turn on the crockpot and let the broth warm while I am prepping the rest of the ingredients.

Add your ground beef to your pan to brown. Sprinkle your ground beef and organ mix with Redmond's salt, brown your meat fully.

While your ground beef and organ mix is browning, chop your onion, peppers and cherry tomatoes.

Once your ground beef, organ mix has finished browning, add it to the strainer and let the extra fat drain off the meat. Too much fat will ruin your crockpot chili recipe.

While your ground beef mix is straining, add some butter to your pan, add your onions, sprinkle the onions with Redmond's salt. Sautee your onions for about 5 minutes, then add your peppers and let them soften.

Once you have prepped and cooked your meat, sauteed your vegetables and cut up your cherry tomatoes, add them to the the crockpot. Add your spices. I like to stir to combined all ingredients.

Once all your ingredients have been added to the crockpot cover with your lid and let it cook for 4 -6 hours on high heat. I prefer to cook for 4 hours.

Nutritional Notes:

Ground beef is such a great nutrient dense food. I love using it for the base of my chili and a great mix up is added the organ meat for some extra vitamins and minerals. Chili is a delicious meal but many of the recipes are very high in oxalate, I wanted to create a meal that still gives the chili feel but with safer levels of oxalate per serving. Ground beef provides and organ meats provide B vitamins, protein, good fats, carnitine, zinc and selenium, to name a few. It's important to remember that high oxalate foods deplete the nutrients from the food and from the body. Our goal when eating nourish our bodies, if the toxicity of the food is too high, we are doing the opposite.

This homemade buttermilk ranch dressing recipe is so easy to make and so delicious! It has zero seed oils, animal based and low oxalate. It seems like going to the grocery store for sauce or dressing is a like walking through a field of land mines.

What has happened to good quality food that isn't toxic? Profits and a massive food industrial complex. It's time we take back our health and our food. With a little extra dedication, its easy to make homemade nutrient dense meals that have incredible flavor and nourish our bodies. Food truly is life or death. https://milkyday.com/blog/2020/05/13/buttermilk-nutritional-facts-and-benefits/

I really enjoy a homemade ranch dressing to dip my wings or burger in.... Its nice on a salad, pairs well with grilled meats, can top corn on the cob or can be added to pasta. It's even used in some desserts, its really just compliments so many dishes.

Why not have a delicious homemade buttermilk ranch dressing recipe that's non-toxic and helps to restore nutrients to you body and only take about 10 minutes to put together? Well, I'll teach you how!

**Check out my homemade sour cream recipe to make your own sour cream for this ranch dressing: https://thelowoxalatechef.com/homemade-sour-cream-recipe/

Equipment

You will need a Pyrex measuring cup, whisk, stainless steel mixing bowl, mason jar (3 cups or 24oz), leak proof lid and a teaspoon.

Ingredients list

1. 1 teaspoon Garlic powder
2. 1 teaspoon Onion powder
3. 1 teaspoon Dill
4. 2 teaspoon Chives
5. 1 teaspoon Parsley
6. 1tsp Crushed White Pepper to taste
7. 1 teaspoon Redmond Real Salt
8. 1 cup Buttermilk
9. 1 cup Mayo - I use Chosen Food Brand
10. 1 cup Sour cream - homemade (recipe linked)

Homemade Buttermilk Ranch Dressing Instructions:

Gather your ingredients, so that you can add them all to your stainless steel mixing bowl. I start with the wet ingredients.

Add your wet ingredients, buttermilk, mayo (Chosen Food Brand), and sour cream (homemade) and whisk together.

Now, add your dry ingredients into your wet ingredients and whisk them together.

After whisking your buttermilk ranch dressing ingredients, pour the ranch dressing into your mason jar. I use a 3 cup or 24oz mason jar.

Now your ranch dressing is ready to serve. Enjoy with wings, a burger or as a veggie dipping sauce, guilt free. It's so nice to enjoy delicious food, knowing there are no toxic seed oils or preservatives.

Nutritional Notes:

Buttermilk Ranch Dressing is not only delicious but if made from scratch can be super healthy and nutrient dense. Dairy is so important to providing the body with healthy nutrients and bioavailable calcium. Buttermilk and whole milk are full of electrolytes, like potassium. Other important nutrients are calcium, protein, B12 and riboflavin. The nutrients in dairy help to keep your nervous system calm, regulate your heart beat and keep your immune system strong. There is nothing better in life then to eat delicious nutrient dense food that also keep you healthy. https://www.metropolisindia.com/blog/preventive-healthcare/revitalise-your-health-with-the-nourishing-power-of-buttermilk

This homemade sour cream recipe is so fun and easy to make. I remember when I was looking at the price and ingredients of sour cream at the grocery store, I though there has to be a better way.

My husband and I played with a few different recipes and it took a few tries but we did find the best consistency, with the right ratios. Sour cream can be used in so many different ways, from enhancing a meal like Chili to using it in a cheesecake recipe. Sour cream tastes even better when you make it from scratch, even my husband was shocked by how smooth the consistency and how rich in flavor. https://www.spiceography.com/sour-cream/

Sour cream can be used for in many different ways, such as baking. It's high fat content preserves and maintains moisture. The tanginess of sour cream also adds a nice balance to a sweet desserts. And the acidity in sour cream helps to slow down the browning process when baking. Overall it makes for a much richer and tastier baked good. https://www.marthastewart.com/7844654/how-to-bake-with-sour-cream

Sour cream has a lot of other uses in cooking, it can be used to make a delicious dipping sauce, or a yummy ranch dressing, or to add a nice balance to a spicy chili. Sour cream is overall a wonderful condiment to always have on hand!

**Check out my link from homemade buttermilk ranch dressing using this homemade sour cream: https://thelowoxalatechef.com/homemade-buttermilk-ranch-dressing-recipe/

Equipment

This is a simple recipe and only a few things are needed to make the most delicious homemade sour cream! You will need a 3 cup or 24oz mason jar, a Pyrex measuring cup (2 cup) and a tablespoon.

Ingredients

1. Heavy cream
2. Whole milk
3. White vinegar

Homemade Sour Cream Recipe Instructions:

Assemble your ingredients, making homemade sour cream takes just a few minutes. Having everything ready makes the process move smoothly!

Measure out your heavy cream, whole milk and vinegar, so they are ready to add to your mason jar.

Add your heavy cream, add your whole milk and your vinegar. Mix them well in the mason jar.

Now that you have added your heavy cream, whole milk and and vinegar to the mason jar, seal it with your air tight, leak tight lid. Let the mixture sit on the counter for 24 hours, at room temperature to thicken and ferment.

After 24 hours your homemade sour cream will be thick, smooth and absolutely delicious. You can then store in the fridge and use for dips, desserts, sauces and toppings!

Nutritional Notes:

A simple sour cream is nutrient dense, full of minerals and vitamins and a wonderful compliment to many different dishes. It's so important to keep your diet low in toxicity, high in nutrients and good quality animal based ingredients. Dairy is a wonderful electrolyte, full of calcium and good healthy fats. I love to make sure I use dairy as often as possible to compliment my meals! It's important to keep the oxalate low, so the body can use and process the nutrients its provided in each meal.

This delicious ribeye roast recipe is great for the holidays or a special occasion. Our family doesn't love turkey on Thanksgiving, so we pick a meat the family loves. We really enjoy a succulent, juicy and tender ribeye roast.

The ribeye roast is cut from the cows ribs and is marbled with fat. It's a great cut to eat if you enjoy your beef on the rare side. It doesn't take a lot of seasoning to make this a showstopper. https://www.beefitswhatsfordinner.com/cuts/cut/2444/ribeye-roast

A ribeye roast makes a wonderful focal point to a meal and is easy to pair with a nice vegetable side dish like green beans, parsnips or brussels sprouts. Or you could do a creamy cauliflower mash with cheddar cheese. These sides keep the oxalate content safe while adding some diversity to the meal.

Equipment

You will need a roasting pan, a cookie sheet, a long slicing knife, plastic wrap, sauce pan, a fork, a wooden cutting board, wooden spatula, measuring spoons, and a basting brush.

Ingredients

1. Ribeye Roast
2. Butter
3. Salt
4. Pepper
5. Garlic
6. Thyme
7. Rosemary
8. Yellow onion

Ribeye Roast Recipe Part 1:

I like to start the preparation process of preparing my ribeye roast about 2 days before cooking, you don't have to do this but it really kicks up the flavor. Make sure your roast is mostly thawed. I prefer to start the salting process in the morning. Place your roast on a cookie sheet or a roasting pan and use a fork to poke holes throughout the roast. I start the seasoning process by coving my roast in Redmond's Real Salt, each side gets a generous amount. I cove the roast with plastic wrap and it goes back in the fridge for about a day to let the salt soak into the roast.

Once your ribeye roast has sat in the salt all day, its ready for the second part of the seasoning process. Gather your ingredients and prepare your butter sauce. You will melt butter in a sauce pan on low heat. Add minced garlic, white pepper to taste, rosemary and thyme. Stir them together and let them simmer on low heat for 5 minutes.

Once you have allowed the butter and spices to meld together, use your basting brush and generously apply the butter sauce to all sides of the roast. Remember the holes, this will allow the butter sauce to soak into the roast.

Now that you have finished seasoning your ribeye roast, place the plastic wrap over top the ribeye roast and place this back in the fridge to spice your meat over night.

Ribeye Roast Part 2:

Pull your seasoned ribeye roast out of the fridge, and let the roast come to room temperature. This will take a few hours. It's very important to cook your roast when it reaches room temperature because it allows for an even cook, enhanced flavor and juiciness. If you cook your roast as soon as its pulled from the fridge, it could cause the liquids to evaporate and leave you with a dry meat.

About an hour before you are ready to start cooking your roast pre-heat your oven to 500 ℉. Cook the ribeye roast, fat side up for 30 minutes.

Then reduce the heat to 325 ℉ and cook until internal temperature reaches 130-135 ℉ for medium rare or 135-140 ℉ for medium. I prefer the rarer side. Then add your chopped yellow onions to the roasting pan and let them cook with the meat. The onion and meat juice make a delicious gravy.

Once your preferred temperature has been hit, pull out your roast and let it rest for 20 minutes. It's important to let your roast rest because while the roast cooks, the juices get pushed to the center, resting allows the juice to evenly distribute back through the meat. The roasting process also allows the meat to continue cooking for another 5-10 degrees, which is good if the meat is being cooked on the rarer side. The cooking process also causes the meat fibers to tighten, resting the meat allows them to relax. Resting for 15 to 20 minutes makes a big difference in the finished product.

Once your roast has fully rested, its now time to serve.

Nutritional Notes:

Beef is a very nutrient dense food and a great staple to have in your diet. Its high in protein, B Vitamins, Zinc, Selenium, Heme Iron, Phosphorus, and L-Carnitine. These important nutrients, help with energy production, red blood cell health, immune function, rebuilding your tissue, and so much more. Beef is a great choice to maintain good health and longevity. https://www.beefitswhatsfordinner.com/nutrition/beef-nutrients

Looking for a healthy low oxalate meal? This is a low oxalate twist on the Cheeseburger soup, it's a delicious variation that taste like a steak and cheese meets a cheeseburger but ditches the high oxalate vegetables. The foundation of the meal is still the basics of the cheeseburger soup but with some easy swaps. Many of the traditional cheeseburger soups are full of high oxalate potatoes, celery and carrots. This is a family favorite, keeps your oxalate content low, is full of dairy and meat but uses some safe vegetables to keep the oxalate content within a safe range and gives flavor and variety to your taste buds.

This meal is great for fall and winter and I just really love a soup that's warm, savory and full of nutrient dense ingredients. Its so important to use animal products as your foundation for meals, because it provides important nutrients. I love a good cheeseburger hamburger in the summer time on the grill but this twist on the traditional cheeseburger gives a nice switch up for fall and winter, when you don't necessarily want to pull out the grill.

I chose to swap the potatoes, celery and carrots for red peppers and it was a successful substitute. Red Peppers are a medium oxalate food but per serving make it a low oxalate option. The brightness of the red was also a great contrast to the creamy color of the soup. I use whole milk and cream, make a roux with cornstarch which I prefer over flour and use a good quality sharp cheddar cheese that gives the soup a tasty kick. To finish off the soup I sprinkle crunchy bacon and chives on top and that adds a great flavor combo!

Equipment

You will need a stock pot, pairing knife, wooden spatula, skillet, cutting board, measuring cup and measuring spoons. Using a stainless steel stock pot, has less toxins and is a great conductor of heat. I prefer a pairing knife for chopping my onion and peppers but you can use whatever knife you prefer. I use a wooden cutting board to prevent plastic from getting into my dish. https://www.foodandwine.com/are-plastic-cutting-boards-safe-8624857

Ingredients

1. Ground beef
2. Chicken broth
3. Red peppers
4. Onion
5. Sharp cheddar cheese
6. Corn starch
7. Parsley
8. Basil
9. Salt
10. White pepper
11. Milk
12. Cream
13. Bacon
14. Chives

Philly Cheeseburger Soup Recipe Part 1: The Soup Base

Gathers all your ingredients for part one of Philly Cheeseburger Soup. This is called Mise en Place. It really helps to be organize so you can move quickly though the cooking process, instead of pulling out your ingredients as you go. chop up your vegetables so you can add them quickly to the stock pot. Here's a great read on how Mise en Place can be helpful. https://www.escoffier.edu/blog/culinary-arts/what-is-mise-en-place-and-why-is-it-so-important-to-chefs/

In a stock pot add your butter, onions, peppers and salt. Sautee till the onions and peppers start to look more translucent. I even like to see a little bit of brown on them, 5-7 minutes.

In a separate stainless steel skillet add 80/20 ground beef, then salt and cook until it browned.

After you cook your ground beef place it into a stainless steel strainer, and let it sit for about 5 minutes to let the fat drain off the meat. Fat adds flavor but too much fat can over take the flavor of the meat. Draining some of the fat also helps to keep balance to the flavors.

Once you have drained the fat from the ground beef, add it to your other sauce pan with the onions and peppers. Then pour in your chicken broth, add salt, white pepper, parsley, and basil. Bring to a boil then reduce the head so the soup simmers. This will simmer for 35-45 minutes.

Philly Cheeseburger Soup Recipe Part 2: The Roux

To thicken your soup and create that delicious creamy base we need to make a roux. Corn Starch is low oxalate and is gluten free, so I really like using it to thicken my soups and sauces. When making a roux you want to move quickly, so I like having everything measured out and ready to go. You will also need a stock pot for this process.

In order to make the roux you will need to add equal parts or corn starch to water. I used 2 tablespoons of corn starch to 2 tablespoons of water. Then with a fork in my measuring cup, combined them till there are no chunks and its smooth.

Now add your 1 ½ cup of milk and cream to your stock pot and get it hot. Then you will add your corn starch mixture slowly to the milk. Stir constantly while adding the corn starch mixture. Once the milk, cream and the corn starch are blended, bring it back to a boil and keep stirring. Let it boil for 1 minute. Turn off the heat.

This is the fun part! Slowly add your roux into your soup and stir constantly till the are fully blended.

Philly Cheeseburger Soup Recipe Part 3: Adding the Sharp Cheddar Cheese

You will need to dice up your two cups of Sharp Cheddar. I really liked using a good quality sharp cheddar because it gives it a great kick of flavor.

Now, slowly add in your cheddar cheese and keep stirring. You don't want the cheese to melt at the bottom of the stock pot. If you consistently stir till the cheese as it melts, you will have a smooth and creamy soup that is absolutely delectable.

Philly Cheeseburger Soup Recipe Part 4: The Toppings

Lastly, I topped my Philly Cheeseburger Soup with bacon. I like using the Costco pre-cooked bacon when I am in a rush but you can use fresh bacon too. I air fried the bacon in my oven to get it crispy, chopped it up and topped my soup with it.

Add your chopped bacon and chives, and serve your Philly Cheeseburger Soup this makes for a fantastic bite!

I love wild caught Cod, its high in protein and so delicious drenched in butter and lemon juice! With just the right spices and proper cooking method you can turn Cod into a luxurious meal for the family. Fish is nutrient dense and so satisfying year round, its a great summer dinner, sitting out back enjoying the setting sun or cozy by the fire place in the winter.

Fish has so many important nutrients that are necessary for good health. Cod is full of B12, omega-3 fatty acids, niacin, phosphorus, iodine, Selenium and Choline https://www.webmd.com/diet/health-benefits-cod. Its easy and simple to cook and makes for a quick dinner. I love to pear Cod with white jasmine rice and a nice low oxalate vegetable, like zucchini or butter nut squash.

My goal with every meal is to make sure the nutrients outweigh the oxalate content of a meal. I want the oxalate to be low, so minerals are not being chelated out of the dish.

Equipment

You will need a sauce pan, wooden spoon, parchment paper, basting brush and cookie sheet. Having your equipment organized and ready makes the cooking process move smoothly. I do prefer the stainless steel equipment because its less toxic and doesn't have as many chemicals leaching into our food https://madeincookware.com/blogs/is-stainless-steel-cookware-safe. Learning to cook with stainless steel equipment has been a life changer, I always thought it was such a pain to cook with stainless steel but its actually really easy and I've attached a link if you need help https://housewifehowtos.com/cook/how-to-cook-with-stainless-steel/.

Buttery Lemon Cod Ingredients

1. Cod
2. Lemon juice
3. Butter
4. Minced garlic
5. Dill
6. Himalayan Salt
7. White pepper

Buttery Lemon Cod Instructions

Gather your ingredients so the cooking process moves smoothly. You will need thawed Cod, salt, pepper, lemon juice, minced garlic, butter and dill weed.

Take your cod out of the wrapping and place it on the cookie sheet with parchment paper below it, I try to avoid aluminum foil. I take my thawed cod and I lightly poke holes in it with a fork (this is important to let the butter sauce infuse into the fish), salt all sides and let it reach room temperature. I like to let the salt sit on the cod for 30-60 minutes. Pre-heat the oven at 425°F.

While you are allowing the salt to dissolve into the cod, take your butter and place it into a sauce pan. Melt the butter over medium low heat, you don't want to brown the butter.

Once the butter is melted add white pepper, minced garlic and dill weed. Let is simmer for 3-5 minutes to let the flavors infuse into the butter. I keep stirring the butter sauce till its ready.

Once the butter sauce is ready, use your basting brush to saturate all sides of the cod. Remember the small holes you poked into the cod will allow the butter sauce to saturate the inside, and give it deeper flavor. Once I have thoroughly saturated the cod with the butter sauce, I pour my lemon juice over the fish and add some additional salt. Cover the fish with another piece of parchment paper. Covering the fish while it cooks preserve moisture, even cooking and the steam helps to speed up the cooking process. You will bake your fish for 11-12 minutes at 425°F. If you go over the 12 minute mark, the fish will be over cooked.

Once the cod is ready, pull it out of the oven, remove the parchment covering and the fish will be fall apart tender. Serve it with a low oxalate salad or some Jasmin rice and zucchini. I like to take the juices from cooking and drizzle it over the fish, rice and zucchini for an additional pop of flavor.

This delicious and nutrient dense crockpot beef stew is full of flavor and depth. It is low oxalate and and rich in nutrients. Its full of meat, root vegetables and flavor. Warm up by the fire place with a large bowel of beef stew and watch the leaves or snow fall.

Our family focuses on low oxalate eating and nutrient dense foods. I love recipes that make multiple meals, its easy on the budget and helps with making the load lighter on busy days. Stews are a wonderful way to get lots of flavor and nutrient dense ingredients into one meal.

We really enjoy pairing this beef stew with a nice fermented white jasmine rice, or a toasted piece of sourdough or for a lighter idea, a nice cucumber salad with a splash of balsamic vinegar. The cucumber salad is refreshing and cleans the pallet well after a hardy meal.

I use a large chuck roast from our local meat supplier, organic butternut squash to avoid the pesticides, low oxalate spices and apple cider vinegar to tenderize the meat and add a nice acidity to the stew. I do my best to buy good quality ingredients which allows less toxic components to the meal. This is a fun and easy dish that really satisfies your taste buds!

Equipment

You will need a crockpot, cutting board, pairing knife https://www.escoffier.edu/blog/culinary-arts/different-knives-and-the-best-uses-for-each/ and a skillet. A great investment for me has been a good quality pairing knife, it makes dicing my vegetables easy. Its important to have good quality stainless steel or cast iron skillet for cooking on the stove top, its a great way to sear your chuck roast in non-toxic cooking equipment.

Beef Stew Ingredients

1. Chuck Roast
2. Chopped organic butternut squash
3. Sweet onion
4. Beef broth
5. Tablespoons of apple cider vinegar
6. Tablespoons of maple syrup
7. Teaspoons of minced garlic
8. Teaspoons of thyme
9. Teaspoons of rosemary
10. Teaspoons of parsley
11. Himalayan salt
12. White Pepper to taste

Beef Stew Instructions

Keep your skillet at medium heat, add in some additional rendered pork fat, add in your onions, sprinkle with salt and sauté till they start to browned.

Add butternut squash to your browning onions, salt and sauté them for about 6-8 minutes.

Once your onions and butternut squash have browned add them to your crockpot, over your chuck roast. Add your dry ingredients, salt, white pepper, thyme, rosemary and parsley.

Add to your crockpot beef broth, maple syrup and apple cider vinegar. Cover your crockpot and set the temperature at high for 6 hours.

You will know your chuck roast is ready because its easy to shred. Shred your chuck roast and serve!

Beef Stew Variations

There are many options for using a low oxalate vegetable to replace a high oxalate potato. You could use: honeynut squash, pumpkin, acorn squash, kabocha squash or carnival squash. Also, if you don't love a chuck roast, this recipe is delicious with a pork roast (I like pork shoulder). Nothing like maple syrup and pork, one of the best combinations ever!

Nutritional Notes:

Beef is my meat of choice in this recipe, it's full of B-vitamins, zinc, protein, B12, choline and heme iron just a to name few https://www.beefitswhatsfordinner.com/nutrition/beef-in-the-early-years. The base of the stew is beef broth, beef broth contains iron, magnesium, phosphorus, potassium, calcium, sodium, copper and selenium, each of these nutrients is essential to overall health https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=76&contentid=06476-1. I love cooking with beef and beef broth and find it a delicious way to pack in nutrients to a delicious meal.