Five Ingredient Low Oxalate Trail Mix

Contents

• 01 – Introduction
• 02 – Equipment
• 03 – Ingredients
• 04 – Directions
• 05 – Notes
  • 05.01 – Oxalate Content – Coconut, Cranberry, Pumpkin Seed, Raisin, Sunflower Seed Trail Mix
  • 05.02 – Oxalate Content – Coconut, Cranberry, Raisin, Sunflower Seed, Walnut Trail Mix

01 – Introduction

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In January 2023, I suffered the third kidney stone of my life and less than 4 years after my second kidney stone. I had to give up eating a number of snack foods which were high in oxalate content.

I began eating dried, sliced cranberries, raisins, pumpkin seeds, sunflower seeds, and walnuts as a snack, mixing one dried fruit with one of the seeds or walnuts. I also use the same dried fruit, seeds, and walnuts in another recipe that I make (future blog post). Thinking about the other recipe, I came up with an easy-to-make trail mix recipe in May 2023 that is healthy, tasty, and low in oxalate content.

02 – Equipment

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• 7.5-qt (7.1L) mixing bowl
• Large spoon
• Storage containers, preferrably ones that are airtight

03 – Ingredients

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• 8-oz flaked or shredded coconut
• 16-oz dried, sliced cranberries
• 16-oz raisins
• 16-oz pumpkin seeds or chopped walnuts
• 16-oz sunflower seeds

04 – Directions

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• 01) Empty the contents of each bag of ingredients into a 7.5-qt (7.1L) mixing bowl.
• 02) Combine the ingredients using a large spoon.
• 03) Using a large spoon, transfer the trail mix into storage containers, preferrably ones that are airtight.

05 Notes

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I like to use OXO POP containers to store my trail mix.

Pumpkin seeds are almost 50% lower in oxalate content than walnuts, but they’re more expensive, at least where I live.

Oxalate content is provided below. Oxalate content is derived from the Oxalate Counts app.

Note: Oxalate content should be used as a rough guide only. There are too many variables that make measuring exact oxalate content impossible.

05.01 – Oxalate Content – Coconut, Cranberry, Pumpkin Seed, Raisin, Sunflower Seed Trail Mix

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INGREDIENT	AMT	OXALATE COUNT
coconut, flaked/shredded	1.75 cups (8-oz)	3.5mg
cranberries, dried sliced	2.75 cups (16-oz)	5.5mg
pumpkin seeds	3.75 cups (16-oz)	63.75mg
raisins	2.25 cups (16-oz)	27mg
sunflower seeds	3.5 cups (16-oz)	42mg
TOTAL	14 cups or 56 1/4-cup servings	141.75mg
	1 Tbsp	0.6325mg
	1/4 cup	2.53mg
	1/3 cup	3.37mg
	1/2 cup	5.06mg

05.02 – Oxalate Content – Coconut, Cranberry, Raisin, Sunflower Seed, Walnut Trail Mix

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INGREDIENT	AMT	OXALATE COUNT
coconut, flaked/shredded	1.75 cups (8-oz)	3.5mg
cranberries, dried sliced	2.75 cups (16-oz)	5.5mg
raisins	2.25 cups (16-oz)	27mg
sunflower seeds	3.5 cups (16-oz)	42mg
walnuts, chopped	4 cups (16-oz)	124mg
TOTAL	14.25 cups or 57 1/4-cup servings	202mg
	1 Tbsp	0.885mg
	1/4 cup	3.54mg
	1/3 cup	4.72mg
	1/2 cup	7.09mg

Equipment icon courtesy of Icons8
Ingredients icon courtesy of Icons8
Directions icon courtesy of Icons8 via IconArchive
Notes icon courtesy of IconsMind via IconArchive

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