Low Oxalate Kale Salad

Salad with dressing_med

Low Oxalate Kale Salad

While most greens are high oxalate, it is not impossible to enjoy low oxalate greens. Lacinato kale, red kale, collard greens, and turnip greens are all leafy greens that are low oxalate. 

For this recipe, use lacinato kale, as it is the lowest in oxalate of the different kale choices.

1 cup of baby arugula
2 cup of chopped romaine lettuce
1 cup lacinato/dino kale leaves (de-stem, tear into pieces and massage)
1 red bell pepper chopped (or 5 mini bell peppers, sliced)
½ avocado
1 teaspoon roasted pumpkin seeds (sprinkle on individual salad, optional, 1 mg oxalate)

4 servings, 3.5 mg oxalate per serving

Mix all ingredients in the bowl.


Creamy Garlic Dressing

I love this creamy low oxalate dressing (here’s the recipe). It’s perfect for this kale salad.

I prefer to dress each salad individually.  To do so, pour one ounce of dressing to individual salad serving (for an additional 2.35 mg of oxalate).  Or if you prefer to toss it ahead of time, add 4 ozs. to the full salad, toss and serve.

Total oxalate for salad and dressing (with given serving sizes): 5:85 mg oxalate

Recipe and photo by Julie Matthews, ©Cooking to Heal

Hi, I’m Julie Matthews, a Certified Nutrition Consultant, Author, and Published Researcher. I teach parents and practitioners that children with autism, ADHD, and related disorders can improve and heal, and that there’s hope for their children. Then I educate and empower them to make strategic dietary changes that positively affect children’s health, which in turn helps their learning and behavior. With 17 years of experience and my unique range of knowledge, from nutrition research and clinical experience to cooking in the kitchen for my own family, I’ve created a much-needed community for parents and practitioners looking to help children with autism live happy, healthy lives. Join us.

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2 responses to “Low Oxalate Kale Salad”

  1. Great dressing, but I need to soak Kale in some hot water to Digest

    Thank you,
    CLEANSE with “GRACE”

    • Thanks for sharing your experience Arleen. Personally, I find that if a “massage” the kale and break up the cell walls, I don’t personally need to soak it. But thanks for sharing your experience that you find it helpful to do so. It might help others.

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