Low Oxalate Kale Salad


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

Julie Matthews is a Certified Nutrition Consultant who received her master’s degree in medical nutrition with distinction from Arizona State University. She is also a published nutrition researcher and has specialized in complex neurological conditions, particularly autism spectrum disorders and ADHD for over 20 years. Julie is the award winning author of Nourishing Hope for Autism, co-author of a study proving the efficacy of nutrition and dietary intervention for autism published in the peer-reviewed journal, Nutrients, and also the founder of BioIndividualNutrition.com. Download her free guide, 12 Nutrition Steps to Better Health, Learning, and Behavior.


    • 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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