Getting enough calcium in our diets is vital for building strong bones and reduces the risk of osteoporosis. If you choose not to eat dairy, or to limit your intake, fear not, there are plenty of calcium rich foods you can enjoy instead. Here are some of my favourites;
- Leafy greens: Spinach, watercress, kale, bok choy,
- Spirulina,
- Almonds
- Sesame seeds
- Chia seeds
- Oranges
- Broccoli
- Tahini
- White beans
- Dried figs
- Fortified soy & almond milks
- Amaranth
- Yoghurt or kefir
- Sardines (with bones)
- Cheese
- Edamame beans
- Okra
- Tofu
- Quinoa – fairly good
High calcium Reinvent recipes
All of my recipes are designed to be nutrient dense and calcium is no exception. Here are my favourite, high calcium recipes:
Kale & apple juice
Blood orange citrus smoothie
Green Smoothie Bliss
Strawberry almond butter smoothie
Milk kefir
Granola
Coconut milk quinoa porridge
Chia smoothie breakfast pots
Chia Berry Pots
Spinach & chia seed falafels
Bruschetta with cannellini beans and tomatoes
Miso Soup with bone broth
Green goddess soup
Cauliflower, Turmeric & Almond Soup
Kale & chicken caesar salad
Watercress and roasted squash salad with avocado and chilli (2 servings)
Avocado, orange and watercress salad
Quinoa with squash, spinach & avocado
Lamb & okra casserole
Grilled sardines with cannellini bean mash
Spicy roasted almonds
Soaked nuts
Trail Mix
Edamame beans
Kale chips
Tzatziki
Labneh
Cacao, almond and brazil Nut Balls
Chocolate chia puddings with almonds & blueberries (serves 4)
Cranberry quinoa cookies
