Vitality Coach, Speaker & Health Consultant
Recipe for a very simple refreshing “cocktail”. The good life could not be simpler.
10 oz. chilled Sparkling Mineral Water bottled in glass
1/2 tsp. Aromatic Bitters, such as angostura (to taste)
Instructions
Pour sparkling water into a chilled stemmed glass, add bitters, and enjoy.
Here is a fun way to add a bit of needed healthy fats to your diet, and treat yourself in the process. The truffles have just a hint of sweet. They must be chilled. These can be made into “egg” shapes for spring time.
Estimated oxalate content is 1.5 mg total oxalate per truffle (3 mg/ serving)
Ingredients
3/4 C raw, sprouted watermelon seeds with salt (3 oz.) (Go Raw brand)
1 C unsweetened finely shredded coconut, lightly toasted, divided (3 oz.)
1 oz. unsweetened dried pineapple, chopped (cut with scissors)
⅓ C cold butter or ½ C cream cheese
⅓ C coconut butter (Coconut manna) (3 oz.)
2 Tbls. Date Lady Brand Date Caramel Sauce
or 1½ T dextrose
¼ tsp. almond extract (opt.)
Instructions
True comfort food is popular with guests, and excellent at Thanksgiving and other special occasions. This dish is an excellent replacement for mashed potatoes. A half cup of mashed potatoes will likely have at least 50 mg of oxalate. A half cup of this dish will have only 5-10 mg. Bake and drain the squash a day or more before you assemble this dish. It is worth the effort.
1 shallot, minced
1 onion, finely diced
4 T clarified butter, divided
3-5 cloves (or more) garlic, minced
1 tsp. mineral salt
⅛ – ¼ tsp. cayenne pepper (opt.)
4 Cups drained winter squash puree (2 medium butternuts or 1 large pumpkin, baked, pureed and drained for 24 hours)
½ Cup firm plain whole milk yogurt (or full-fat sour cream)
4-6 ounces aged cheddar cheese, grated or chopped
½ red bell pepper (raw or roasted), diced (optional)
Instructions
Fresh out of the oven: fluffy mashed squash.
Here are two ways to turn watermelon seeds into a party food and appealing snack.
Hot and Sour Watermelon Seeds
Ingredients
3 T lime juice (2 limes)
1 T organic sugar
1 tsp. Coconut oil
1/4 – 1/2 tsp. cayenne pepper
1 C (115 grams) salted, sprouted watermelon seeds (Go Raw Brand)
1/4 tsp. allspice extract (opt.)
Instructions
Preheat oven to 325 degrees F.
In a saucepan over med-low heat, boil the lime juice until reduced to 1 T or less (about 1 minute)
Add the sugar, coconut oil, and cayenne pepper, stir to dissolve the sugar. Turn off the heat.
Add watermelon seeds and, if using, the allspice extract. Toss until dry looking.
Spread on a parchment paper lined baking sheet pan. Bake at 325 until lightly browned and dry, about 10 minutes.
Spicy Rosemary Watermelon Seeds
These are a quick and easy snack or party food, good for a large crowd. They will keep in the fridge for a week, or in the freezer for several months. These are so easy to make, you will want to listen to an audio book while making them. This version was inspired by Sally Fallon’s Rosemary Walnuts which was a favorite before I cut back on the oxalates in my diet.
Ingredients
1 tablespoon butter
4 – 5 teaspoons ground rosemary
1/4 teaspoon cayenne pepper (or more to taste)
1 1/4 cups (155 g) sprouted salted watermelon seeds, (Go Raw Brand)
Instructions
Preheat the oven to 350.
In a saucepan over low heat, melt the butter. Turn off the heat. Stir in the spices. Toss the watermelon seeds in the pan until evenly coated.
Spread coated seeds evenly on a parchment paper lined baking sheet pan.
Bake at 350 for 6 minutes, or until lightly browned.
Cool to room temperature before storing in glass under refrigeration.
Joining an online meeting is an easy, inexpensive way to learn more about oxalate toxicity and low-oxalate eating. You can trade notes with me and with others who are interested in low-oxalate eating, ask me questions, and hear short, informative presentations related to topics cthat you and other participants submit when you sign up.
The meetings include a presentation (35-45 minutes) based on topics submitted when participants sign up as well as an opportunity for group discussion with me (Sally) and your fellow travelers on the low-oxalate health journey. After the group, we will send out a detailed follow-up message reviewing what was covered in the group, and containing links to useful handouts that are unavailable elsewhere.
I do have a limited number of individual consultations available for people who have first attended a group meeting. If it looks like there are no groups with spaces available, please email help@sallyknorton.com.
Delicious Shrimp Soup
Bone and meat broths provide delicious nourishment. Broth is a classic food in need of revival. Regular use of bone broth is wonderful for economical cooking, for great-tasting food, and for bone, joint, and skin health. This dietary “backbone” has a long history of safety and efficacy, and making broth should be one of your kitchen fundamentals.
There are three general flavors of bone broth, each of which uses a slightly different technique, cooks for a different amount of time, and has a slightly different nutritional profile.
| Type of Broth | Time | Note |
| Chicken | 8 – 30 hours | Joints make best broth: wings, necks, feet |
| Fish/Seafood | 4 – 20 hours | Snapper heads and shrimp shells |
| Beef, Lamb, Pork | 18 – 72 hours | Brown the bones in the oven in advance, unless a neutral flavor is desired |
Making broth takes some time on very low heat. Electric slow cookers can be ideal vessels for making broth—6.5 quarts or larger is a useful size. Be cautious with slow cookers, however: newer models often operate at too high a temperature, so the broth boils too hard. Don’t try to make broth on a gas stove. It may be dangerous because of the combustion vapors, and also the risk of fire if the stove is unmonitored (as it inevitably will be).
The delicious flavor of the broth comes from the bits of meat and fat that simmer with the bones. I often start chicken broth by simmering a whole chicken in the broth pot, then remove most of the meat part way through the cooking time. For flavorful beef broth, I’ll brown the bones in a hot oven before putting them in the broth pot. The individual broth recipes present those techniques.
Seafood Broth
Lifting solids from broth.
Warning: this procedure is not canning, and the broth must stay refrigerated until you use it.
Many of my soup recipes rely on homemade broth!
Read more about the health benefits of broth.
How to make chicken bone broth.
How to make seafood broth.
Today’s health crisis. Have you noticed it? Obesity, insulin resistance, diabetes, kidney disease, cancer, infertility, behavioral and mood problems, poor sleep, and PAIN. Do you know anyone with any of these problems? Yes, you do, even if you are not aware of it. And, the suffering is happening at younger and younger ages. Our kids are in trouble, we’re all in trouble.
It is expensive to be sick. Both time and money are sucked out of our lives, not to mention the fun. And what about the bigger picture all around us? Perhaps you’ve noticed that poor health is threatening social and economic stability, world-wide.
So, what are we doing about it? Eating better? Going “natural”? Yes, we are indeed eating more veggies and less meat, less fat too. We’re swearing off gluten and 
milk, going for alternative low-carb or gluten-free breads, alternative “milk”, and fake cheese. Is this going to save us? I say no. Hear about one reason why this approach is not a great solution: in this video about oxalate toxicity from natural foods.
In September, I had an opportunity to offer an address to the Ancestral Health Society. This presentation argues that many of today’s health foods are having the opposite of the intended effect. Rather than making us healthier, the superfood food craze could, like the holy war against saturated fat, be launching another public health calamity, as expensive and unpleasant as the current diabetes and obesity explosion.
Chocolate is now “produce” at Walmart
… and
The fewer toxins in your body the better, even the natural ones!
“From a practical point of view, it would be better to avoid oxalate-rich foods than to take measures to neutralize the effect of oxalic acid, especially when other sources of green vegetables are available.”
—Hoover and Karunairatnam (1945).
Oxalate content of some leafy green vegetables and its relation to oxaluria and calcium utilization.
The Biochemical Journal 39, 237.
Check out Jane’s story of recovery from wrist pain and neuropathy in her feet. She took my advice and lowered her oxalate intake by changing her “pocket foods” and kicking her sweet potato habit. Sunny Gardner interviewed Jane and me for her radio show “Lightly on the Ground”. Jane talks about her change of heart, and how she now feels empowered and tries to help others by sharing this information. I wrote a blog post summarizing our discussion, and you can listen here:
This thick condiment is wonderful with anything. Try it with fish, lamb, or beef. Or use as a dip for anything that is crunchy. (Try it with red pepper strips, apple slices, cucumber slices or spears, or Flackers flax seed crackers.)
Here is an appetizer or dessert idea: Try serving with simple fruit “kabobs” made with small pieces of pineapple, red seedless grapes, and apple chucks dipped in lemon water so they don’t brown. String the fruit pieces on toothpicks, offering the chutney on the side. This is a good picnic food. I like it as a snack while preparing dinner.
1 lime, juiced (or more to taste)
2 cups washed cilantro leaves, loosely packed (1.5 oz.)
1-2 fresh or frozen red cayenne pepper(s), seeded and chopped
1 1-inch piece fresh ginger root, peeled and minced (or juiced with a garlic press)
1 small-medium Gala or Fuji apple, quartered, cored, and roughly cut up, or crushed pineapple, drained (a generous 1/2 C)
1 scant cup fresh or thawed frozen shredded coconut (available in Indian Market freezer section)
¼ tsp. Mineral salt, optional
1 tsp. honey or 1 T dextrose, optional (only if too tart or using as a dessert)
Instructions
Would you like to build real health and feel good? You can with truly nourishing and delicious food. Feed your hungers, enjoy satisfying, flavorful food, live well, be well. Here you can learn how to feel better and build a better body and brain through nutrition.
I offer a variety of information, recipes, and products, as well as group teaching to help those who are contemplating or trying a low-oxalate diet, and to support general health and well-being.
