Calcium-rich Foods

We are all aware that dairy products are a good dietary source of calcium.  For example, cottage cheese has 125mg per half cup, and ricotta cheese is even higher, at 225 mg per half cup. 

But what if you don’t tolerate dairy, or it causes GI upset? Then dairy foods are not going to be a good daily source of calcium for you. 

It should be noted that while most green leafy vegetables do contain significant calcium and other minerals, it can be harder to digest and absorb these minerals due to their oxalic acid content. This is certainly true for spinach, but both rapini and kale have low oxalic acid content, making them good dietary sources of calcium. 

Here are some easy and tasty ways to increase calcium in your diet: 

• Make a tahini-based salad dressing. You can also drizzle it over roasted or steamed vegetables, or a rice or quinoa bowl

• Use tahini or almond butter in place of butter on toast

• Try edamame instead of popcorn for your snack

• Add a tablespoon of chia seeds to your oatmeal

• Soak a tablespoon of chia seeds to add to your smoothie

• Make a white bean dip in place of hummus

• Use sunflower seeds in place of pine nuts in pesto – they are cheaper too!

• Try roasted sweet potato wedges, with garam masala or herbs - hot or as a cold snack

• Tofu crunchy “croutons”: Brush cubes of firm tofu with olive oil and dip in sesame seeds until completely coated. Sprinkle with salt and pepper or other seasonings to taste. Bake on a parchment paper - lined cookie sheet at 400 degrees for about 20 minutes, shaking the pan a couple of times during cooking to avoid burning the sesame seeds. Great on a salad, or as a snack for hungry kids or adults!

Simple Sunflower Seed Pesto

• 3 cups basil (or other favourite herb)

• 1/3 cup sunflower seeds, roasting them first adds a nuttier flavour

• 1/4 cup olive or sesame oil

• 1-3 cloves garlic

• salt and pepper to taste

Pulse all together in a food processor until the sunflower seeds are in small pieces giving texture, but not yet turned into nut butter! Delicious on roasted vegetables, in a sandwich, or add a good dollop to any meal!

Recipes for white bean hummus with roasted garlic and rosemary, Indian spiced sweet potato wedges, and roasted vegetables with tahini dressing are in the e-book you received when you signed up for the SHINE Health Posts (on www.shinehealthproject.com). Check them out for more inspiration!