Plant-Based Calcium: Recipes Here are just a few easy recipes using ingredients that will help deliver calcium in your diet. I urge you to look on line or in you cook books for recipes that incorporate many of the ingredients listed on the prior page:
Tahini Dressing Recipe
Ingredients: 2 heaping tablespoons of tahini (find it in most stores today) 1/2 clove of garlic Juice of 1/4 of a lemon Sea salt, to taste Water Directions: Blend all ingredients, adding water slowly until desired consistency is reached.
Curried Tofu Scramble with Spinach
A basic vegetarian and vegan tofu scramble recipe inspired by the flavors of India. Feel free to add some more vegetables, too, such as broccoli or mushrooms. Ingredients: 1 tsp olive oil 1 onion, diced 3 cloves garlic, minced 1 container firm or extra firm tofu, pressed and crumbled 1 tsp curry powder 1/2 tsp turmeric 1/2 tsp cumin (optional) salt and pepper to taste 2 tomatoes, diced 1 bunch fresh spinach Preparation: Sautee the garlic and onion in olive oil in a large skillet. Allow to cook for 3 to 5 minutes, or until onion turns soft. Add remaining ingredients except spinach and cook, stirring frequently for another 5 minutes or so, until tofu is hot and cooked, adding more oil if needed. Add spinach and cook a minute or two, just until wilted, stirring well. Makes two servings of tofu scramble.
Sauteed Greens
You can’t get easier than this...purchase any combination of greens; kale, collards, mustard, dandelion...wash, chop and saute in a pan with minced garlic and a little olive oil. You don’t need to saute for long, a few minutes will wilt the greens and make them tender. For you adventurous folks out there, this is a great way to add sea vegetables into your diet. Get some arame, wakame or hijiki (again, sold at Whole Foods & Mrs. Greens for sure) and soak in a little water till tender - probably 10-15 minutes. Drain the water if you like (sometimes I drink it...) and toss the sea vegetables into the pan to saute with the greens. Sea veggies provide a wonderful boost of calcium to any dish...soups, pasta and salads are a great way to incorporate them. Start with a little to see how they taste to you, then add more if you really like them.