RECIPE - LOW OXALATE, HIGH FOLATE TROPICAL SMOOTHIE

A bright, tropical smoothie using pineapple and mango — both low oxalate and rich in folate — with added greens and seeds to boost the folate content further. Perfect as a therapeutic breakfast or snack.

INGREDIENTS

• 1 cups frozen mango chunks

• 0.5 cups fresh or frozen pineapple chunks

• 1 ripe banana (fresh or frozen)

• 2 baby cos (romaine) lettuce leaves

• 0.3 avocado (optional — adds creaminess and folate)

• 1 tablespoons sunflower seeds (shelled)

• 0.5 cups coconut milk (full fat or light)

• 0.3 cups filtered water (adjust for consistency)

• 1 tablespoons fresh lime juice

• 1 tsp raw honey if neeed to sweeten

STEPS

1. Layer the blender: Add the liquid first — 0.5 cups coconut milk (full fat or light) and 0.3 cups filtered water (adjust for consistency) — into the blender. This helps everything blend smoothly.

2. Add produce: Add 2 baby cos (romaine) lettuce leaves leaves, 0.3 avocado (optional — adds creaminess and folate), 1 tablespoons sunflower seeds (shelled), then top with 1 cups frozen mango chunks, 0.5 cups fresh or frozen pineapple chunks, and 1 ripe banana (fresh or frozen).

3. Add flavour: Squeeze in 1 tablespoons fresh lime juice and add 1 raw honey or medjool date (optional, to sweeten) if using.

4. Blend: Blend on high for 60–90 seconds until completely smooth. Add extra water a splash at a time if needed.

5. Serve: Pour into a large glass and enjoy immediately for maximum nutrient benefit.

Why these ingredients?

- Mango & pineapple— both very low oxalate (mango ~1mg per fruit!) and good natural sources of folate

- Banana — low oxalate, adds potassium and B6

- Cos/romaine lettuce — one of the best low-oxalate leafy greens with a decent folate hit (unlike spinach which is high oxalate)

- Avocado — low-moderate oxalate in small amounts; excellent folate source

- Sunflower seeds — low oxalate, good folate content

- Coconut milk — low oxalate, dairy-free base

Avoid spinach, kale, chard, beet greens — all high oxalate despite being folate-rich.

Folate boost tip: If tolerated, add 1 tbsp nutritional yeast — very high in folate and low oxalate.