Calcium is so very important in building strong bones and healthy teeth. The increasing awareness about this fact among people was brought home to me by the spate of emails I received from my readers asking for information about calcium-rich foods.
This prompted me to put together some basic facts about calcium and calcium-rich foods. I am now happy to present these facts, along with 7 recipes compiled using calcium-rich ingredients like pulses, nuts, leafy vegetables and dairy products in this article.
I also went ahead and added a chart highlighting calcium requirements for individuals of all ages – from infants to senior citizens.
Even though we are advised to maintain healthy calcium reserves since a young age, it’s never too late to start. Begin immediately by taking help of the recipes and the chart.
Here’s wishing you healthy teeth and strong bones for a lifetime!
Calcium Requirements for All
Calcium-Rich Recipes
1. Broccoli Broth
A wholesome soup which makes use of all-in-one ingredient – broccoli, a good source of vitamin C and E, folic acid, iron along with calcium.
Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 2
Ingredients:
Salt
Pepper
3 tsp oil
Half a cup of milk
3 tsp cheese
½ cup chopped onions
1 cup chopped broccoli
Method:
- Heat oil in a vessel, add onions and saute until translucent.
- Add in the chopped broccoli along with 1 ½ cups of water and allow to simmer for 3-4 minutes. Remove from and let it cool.
- Puree in a liquidiser and transfer back into a pan.
- Add cheese and milk and bring to a boil.
- Add pepper and salt before serving.
Nutritive values per serving:
Calcium: 179.3 mg
Fat: 7.1 g
Carbohydrate: 8.1 g
Protein: 4.7 g
Energy: 124 calories
2. Lemony Yoghurt Salad
This calcium-laden celery and lettuce salad with a rich yoghurt dressing make for a perfect side-dish.
Preparation time: 10 minutes
Serves: 4
Ingredients:
Half a cup of corn flakes
4 cups of lettuce leaves, roughly torn
12 tsp celery, finely chopped
2 cubes cubed apple
For the dressing:
Pepper
Salt
6 tsp grated apples
3 tsp basil, finely chopped
Zest of a lemon
½ cup fresh yoghurt
Method:
- In a bowl, mix all ingredients for the salad except corn flakes. Mix.
- Chill in the refrigerator for 3-4 hours.
- Add dressing and corn flakes to the salad only when about to serve.
- Toss well. Serve.
Nutritive values per serving:
Calcium: 131.0 mg
Fat: 0.8 g
Carbohydrate: 15.9 g
Protein: 4.3 g
Energy: 88 calories
3. Cheese and Corn Toast
Kids are sure to have this delicious cheese and corn toast. Serve this easy-to-make recipe for breakfast or as an after-school snack.
Preparation time: 10 minutes
Cooking time: 8-10 minutes
Makes: 12 toasts
Ingredients:
Salt, to taste
3 tsp butter
¼ tsp mustard powder
½ tsp mixed herbs
6 tsp chopped capsicum
¾ cup milk
2 tsp plain flour
½ cup chopped onions
6 tsp grated cheese
½ cup boiled corn kernels
6 slices whole wheat bread
To serve:
Tabasco sauce
Method:
- Cut each slice lengthwise into two slices. Toast and keep aside.
- In a pan, heat butter and cook the onions until translucent.
- Add plain flour and cook for two minutes over low heat till it changes colour.
- Stir in the milk while stirring to ensure no lumps are formed.
- Cook for a few more minutes until a thick mixture is obtained.
- Toss in the salt, corn, mustard powder, cheese, herbs, and capsicum and mix.
- Spread the corn mixture on every toast.
- Serve hot with Tabasco sauce.
Nutritive values per toast:
Calcium: 40.6 mg
Fat: 2.4 g
Carbohydrate: 7.0 g
Protein: 2.1 g
Energy: 61 calories
4. Cheesy Veggie Pasta
Whole wheat pasta loaded with vegetables is what makes this dish rich in fibre. The sauce is made up of milk that fulfils the calcium requirement.
Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 2
Ingredients:
To prepare the pasta:
½ tsp oil
1 red chilli, dry and broken into small pieces
1 tsp garlic, finely chopped
1 ½ cups whole wheat pasta, cooked
To prepare the sauce:
Salt
Pepper
A teaspoon of oil
A teaspoon of cornflour
Half a cup of milk
2 tsp garlic, finely chopped
½ cup finely chopped mixed vegetables
½ cup finely chopped onions
To garnish:
3 tsp parsley, finely chopped
Method:
To prepare the sauce:
- In a pan, heat oil and saute onions until they turn soft or for about 5 minutes over low flame.
- Add salt, garlic, and the vegetables and continue to saute for 7-8 minutes.
- Stir in the cornflour and milk. Mix thoroughly.
- Add pepper once it comes to a boil.
- Remove from fire and keep aside.
To proceed:
- In a pan, heat oil and toss in the garlic along with red chilli.
- Saute for 2-3 seconds before adding the pasta.
- Stir in the prepared sauce and stir until well combined.
- Garnish with parsley and serve immediately.
Nutritive values per serving:
Calcium: 102.2 mg
Fat: 3.3 g
Carbohydrate: 28.1 g
Protein: 6.0 g
Energy: 165 calories
5. Cottage Cheese Herb Pasta
Just make the pasta in advance and toss it the spices and cottage cheese to make a healthy main course in a few minutes.
Preparation time: 5 minutes
Cooking time: 10 minutes
Serves: 4
Ingredients:
Salt
3 tsp butter
6 tsp cream
½ cup finely chopped basil leaves
1 cup finely chopped parsley
Half a cup of milk
1 ½ cups cottage cheese, cubed
2 finely chopped green chillies
2 finely chopped cloves of garlic
3 cups whole wheat pasta, cooked
Method:
- Heat butter in a pan and add the green chillies and garlic.
- Toss in the cottage cheese and stir for a few minutes.
- Add all the remaining ingredients and mix slowly.
- Cook till pasta is heated.
- Garnish with parsley and serve.
Nutritive values per serving:
Calcium: 250.1 mg
Fat: 11.2 g
Carbohydrate: 21.9 g
Protein: 10.3 g
Energy: 273 calories
6. Fruity Yoghurt
Yummy fruits and yoghurt come together as instant calcium treat loaded for your bones and teeth to make them stronger.
Preparation time: 5 minutes
Serves: 4
Ingredients:
½ tsp vanilla essence
9 tsp powdered sugar
2 cups fruit puree (orange, strawberry, mango, etc.)
3 cups fresh thick yoghurt
To garnish:
Lemon rind
Mint sprigs
Method:
- Tie the yoghurts in a muslin cloth before hanging for a few hours to drain out excess water.
- Toss in all the ingredients in a liquidiser and blend until a smooth mixture is obtained.
- Pour the mixture into a piping bag and pipe into four serving plates.
- Refrigerate till chilled.
- Garnish with lemon rind and mint sprigs.
- Serve immediately.
Nutritive values per serving:
Calcium: 314.7 mg
Fat: 9.7 g
Carbohydrate: 34.7 g
Protein: 6.8 g
Energy: 284 calories
7. Strawberry Ice Cream
A tempting and elegant dessert for children who dislike milk. (However, don’t let your children consume ice creams every day.)
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4
Ingredients:
½ cup powdered sugar
⅔ cup fresh cream
2 tsp cornflour
One cup of milk
⅔ cup strawberry puree
Method:
- In a bowl, mix cornflour with 8-9 teaspoons of chilled water. Keep aside.
- Boil milk in a pan and stir int eh sugar and cornflour mix. Continue to simmer on low flame for 4-5 minutes.
- Remove from fire. Strain and cool.
- Use the remaining powdered sugar to whip cream until soft peaks are formed.
- Mix strawberry puree with cream and milk mixture.
- Pour into a dish and freeze until slushy.
- Next, use a blender to blend it until creamy and smooth.
- Freeze again until set.
- Scoop and place in cone/serving bowl before serving.
Nutritive values per serving:
Calcium: 135.7 mg
Fat: 13.3 g
Carbohydrate: 15.7 g
Protein: 3.1 g
Energy: 206 calories
