Plant-Based Calcium Sources & Recipes

calcium-rich Broccoli and Quinoa
Calcium-rich Broccoli and Quinoa

Calcium is an important mineral to watch out for in your diet. Traditionally, when people think of calcium they automatically think of dairy milk. However with the growing number of kids and adults who are lactose intolerant or avoiding dairy for other reasons like obtaining to a vegan diet, it is important to remember how much calcium can be found in plant-based sources. You probably know that broccoli contains a lot of calcium, but how about these foods. I’ll even include a calcium-rich smoothie recipe..

8 ounces of nonfat milk has 302 mg or calcium, also known as 30%RDA.

Check with your doctor for your specific calcium needs. The RDA is a general average.

Now lets compare that to these plant-based calcium-rich foods:

Blackstrap Molasses, 2 Tbsp = 400 mg calcium
Collard Greens, 1 cup = 357 mg calcium
Calcium-Fortified Orange Juice, 8 ounces = 300 mg calcium
Calcium-Fortified Soy Milk, 8 ounces = 200-300 mg calcium
Tempeh, 1 cup = 215 mg calcium
Kale, 1 cup = 179 mg calcium
Qunoa, 1 cup uncooked = 80 mg calcium
Tahini, 2 Tbsp = 128 mg calcium
Broccoli, 1 cup = 94 mg calcium
Almond butter, 2 tbsp = 86 mg calcium

compared to
Nonfat Milk, 8 ounces = 302 mg calcium
It turns out plants don’t do so bad in terms of calcium!

blackstrap molasses
calcium-rich blackstrap molasses

Now how can you get these yummies:

* Molasses Ginger snaps
* Stir-Fry with calcium-rich greens
* Broccoli and Quinoa (shown above)
* Soymilk smoothie
* Tempeh Cubes over a tahini slaw salad
* Smoky Tempeh Wrap
* Broccoli with Lemon/Tahini
* Kale Bean Stew
* Ginger Molasses Soyshake (see below)

homemade gingersnaps with molasses
homemade gingersnaps with molasses

Here is a Calcium-Rich Gingersnap Smoothie (variations here)

10 oz. Vanilla Soymilk
2 tsp blackstrap molasses
2 tsp maple or agave syrup
1/2 tsp cinnamon
1 Tbsp ginger powder
dash cayenne
1 frozen banana
1/2 fresh banana
3/4 cup ice

Blend until smooth
Garnish with cinnamon sprinkles and crumbled gingersnaps if you’d like!

How do you get your calcium???

Article Posted 5 years Ago
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