Take control of your oxalate level by preparing your healthy snacks to munch on throughout the day!
Publish 13 September 2022
Enjoy Healthy Snacks
Your low-oxalate meal plan should include one or two snacks during each day. A piece of fresh fruit is good, or you might try something more creative. Without healthy snacks, you’ll likely binge on the high-oxalate foods you crave. If you have underlying health conditions, discuss diet modifications with your doctor.
Low-oxalate meals are not specifically designed for people with chronic kidney disease.
Banookies
A no-added-sugar banana cookie
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| Cook time: 30 min | Prep time: 15 min | Snack | Servings: 2 |
Ingredients
- 1 egg
- ¼ cup coconut flour
- ¼ tsp baking soda
- 1 cup oat flour
- ⅛ tsp sea salt
- 3 very ripe banana
- ½ tsp cinnamon
- ½ cup zero-sugar (or natural grade-B) maple syrup
Cooking Steps
1. Preheat oven to 350°F (175°C) or 325°F (180°C) in air fryer. Add dry ingredients together and mix well. Mash bananas with a fork (it will take about 1¼ cup of them) and mix with egg. Then add to the dry-ingredient bowl.
2. Add maple syrup. Mix it all up evenly.
3. Scoop out about 1½ tablespoons of batter onto a baking sheet.
4. Bake between 25–30 minutes (or 15–20 minutes in an air fryer).
5. Let cool for 10 minutes on a wire rack.
Low-Sugar Granola Bars
Bypass high-oxalate store-bought bars. Make your own no-bake snack
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| Cook time: 10 min | Prep time: 10 min | Snack | Servings: 12 bars |
Ingredients
- ½ cup of chopped dried apricots
- ¾ cup sunflower seed butter
- 2 Tbsp coconut oil
- ½ tsp sea salt
- ¼ cup chopped pecans
- ½ cup zero-sugar (or natural grade-B) maple syrup
- 2 cups of oats
- ½ cup no salt sunflower seeds
- 1 tsp vanilla extract
- ¼ cup chopped pumpkin seeds
Cooking Steps
1. Line an 8x8-inch square pan with parchment paper and set aside.
2. Stir in sunflower seed butter, sugar-free maple syrup, and coconut oil in a medium saucepan. Stir often so it doesn’t burn. Remove from heat.
3. Add the vanilla and salt and stir until combined. Add in the oats, apricots, and seeds and stir until completely combined.
4. Press the granola firmly and evenly into the bottom of your prepared pan.
5. Cover and refrigerate for about an hour or so, until chilled.
6. Use the parchment paper to lift out of the pan and transfer to a cutting board. Cut into bars and save in an air-tight jar.
Strawberry Mint Smoothie
A refreshing kidney-friendly summer drink
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| Cook time: 5 min | Prep time: 5 min | Beverage | Servings: 1 |
Ingredients
- 10 fresh mint leaves
- 1 cup plain, non-fat kefir
- 1 tsp vanilla extract
- 1 cup frozen strawberries
Preparation Steps
1. Pour all ingredients into a blender.
2. Add ice if you like it thick.
3. Blend until smooth.
4. Garnish with extra berries and mint leaves.
Other Snacks
Apple (1 mg); ½ cup cherries (3 mg); ½ cup grapes (1 mg); nectarine (0 mg); oatmeal cookie (2 mg); 12 pistachios (4 mg); radish (0 mg); 1 cup mac and cheese with crumbled pecan topping (6 mg); 2 cauliflower tempeh tacos (18 mg); ½ cup baked spaghetti squash with butter, honey, and nutmeg (4 mg)
