Introduction to
The Low Oxalate Cookbook – Book Two

Reprinted from The Low Oxalate Cookbook - Book Two
Published by The VP Foundation

This book, and the research reflected in it, are designed to be useful to anyone who is following a low oxalate diet. Both editions of The Low Oxalate Cookbook bear the mark of experience of thousands of women and men who, with the encouragement of The VP Foundation, are successfully battling a major connective tissue syndrome.

New Food Testing

What's new about Book Two? Over 400 foods, beverages, and food products have been tested since the publication of The Low Oxalate Cookbook in 1997. Though some of the new testing is actually retesting of familiar foods, the lion's share is for foods that have not been tested for oxalate content before.

strawberry artWhat does this mean for the low oxalate dieter? First, dieters should take note of the retested foods that are higher in oxalate content than previously reported. Good examples are carrots, potatoes, spaghetti, and carob. Since the standards for testing are also higher, the new values should carry more weight, and choices and portion sizes should be adjusted accordingly.

On the other hand, several newly retested foods have tested lower than previously reported. Good examples are strawberries, cranberries, collards, and tomatoes.

Hundreds of completely new foods and food products have been tested—from horseradish, capers, black-eyed peas, and white chocolate—to Lean Cuisines and herbal medicines such as St. John's Wort and Cholest-Off. Many of these newly tested foods and products fall into the Low and Medium groups.

As to newly tested foods found to be high in oxalate, knowing with certainty that foods such as buckwheat, white beans, and pine nuts should be avoided rules out guesswork and risking flare-ups of pain.

The Low Oxalate Diet By Groups

The familiar Low, Medium, and High groups contain all the newly tested foods as well as previously tested foods (in the first edition of the Cookbook) which have not been retested yet. A new group, the Lower High group, is presented for those who have improved significantly, or recovered, and want to expand their dietary choices.

The Low Oxalate Diet By the Numbers

The VPF's newly compiled Numerical Values Table contains data for nearly all foods tested by scientists since the early 1980s. It also contains recent data for herbal supplements tested through the Foundation's Oxalate Testing Program. Low oxalate dieters are encouraged to carefully read the text that introduces the Table. It serves as a guide, and is designed for the nonscientist.


artichoke artSeveral appendices follow the Numerical Values Table. First is a listing of ingredients in selected commercial food products and supplements tested through the VPF's Oxalate Testing Program. The oxalate content of Bigelow Teas' entire product line is also represented.

The oxalate content per serving of recipes in Book Two that contain various flours; and the oxalate content of cookies, bars, and carob treats in Book Two are presented in separate appendices. The Unfamiliar Foods appendix has been fascinating to everyone who has reviewed it. Considering the globalization of food markets, these newly tested foods will provide new choices for many low oxalate dieters everywhere.

The Recipes

New to the Recipes section are favorite menu items from Restaurants and B&Bs. The enthusiastic response of professional chefs who contributed their recipes has been appreciated. Book Two also presents Cooking Lighter recipes in their own section for easy access. A special section featuring recipes that serve only one or two persons, Cooking for One or Two, is presented for singles, empty nesters, and young couples.

Book Two is a substantial book, nearly double the size of the first edition. The editors encourage you to take as much time as you need to get acquainted with it. Keep it easy to reach in your kitchen, on the coffee table in your living room, and in your library. (Order several more!)

Let The Low Oxalate Cookbook – Book Two become an old and trusted friend.

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