In my last post we learned what calcium is and how much your body needs of it. Today, I’m sharing 3 calcium-rich non-dairy foods for your try – a smoothie, a dip, and nut milk. Enjoy!
When people think of getting enough calcium, they usually turn to dairy foods. But green leafy vegetables (broccoli, kale, bok choy, turnip, and collard greens) and other non-dairy foods also offer a nice dose of calcium as well. So instead of a glass of milk, try one of the following recipes…
The Gingerbread Molasses Smoothie
This smoothie is not only delicious and tastes like a cookie in a glass, but contains 1-2 tablespoons of blackstrap molasses giving you a hefty serving of calcium. Also, this smoothie contains chia seeds, which not only contain calcium, but also give this smoothie fiber and protein making a good balance of the simple sugars found in the molasses.
1 cup almond milk
1 frozen banana
1 fresh pear
1-2 tablespoons blackstrap molasses (adjust to your taste)
1 tablespoon chia seeds (soak in the almond milk for at least 20 minutes)
½ scoop Sunwarrior warrior blend vanilla protein (optional)
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1 teaspoon fresh ginger root (adjust to your taste)
¼ teaspoon all spice
¼ teaspoon maple extract
handful of ice cubes, as needed
gluten-free gingersnap cookies to garnish, optional
Soak the chia seeds in the almond milk for at least 20 minutes to allow them to absorb the liquid and become like a gel.
Blend all ingredients except the garnish cookies, into a high speed blender until thick and creamy.
Add ice in as needed to your desired texture.
Garnish by crumbling gluten free gingersnap cookies on top with a dash of cinnamon.
Sweet Tahini Drizzle
This recipe is perfect to use as a salad dressing, a dip for fresh or roasted vegetables, or one of my personal favorites, stirred into quinoa or rice. It contains tahini as the main ingredient, which is sesame seeds! Sesame seeds contain calcium, healthy fats, protein, and a bit of fiber as well.
- 3 tablespoons of tahini
- 3 tablespoons of filtered water
- 1 tablespoon olive oil
- 1 tablespoon maple syrup
- 1 tablespoon coconut oil
- ½ teaspoon sea salt
- ½ teaspoon ground black pepper (to taste)
- juice of a fresh lemon
- In a small mixing bowl combine tahini, maple syrup, ½ teaspoon of sea salt, lemon juice, 1 tablespoon of olive oil, and water until thick and creamy.
Basic Nut Milk with Figs
- 1 cup almonds
- ½ cup sesame seeds
- ½ cup dried or fresh figs
- 2 cups water
Blend all ingredients in a high speed blender. You may leave this thick by skipping the straining process, or use a nut milk bag to pour the mixture into, squeezing all the liquid from the pulp. Discard pulp or use in another recipe and you’re left with the liquid (i.e. the milk).
I hope you all welcome these calcium rich, yet plant-based, meals into your home and challenge yourself to try something other than dairy for a calcium source.
McKel Hill, MS, RD, LDN is an internationally known Registered Dietitian, wellness nutritionist and the creator of Nutrition Stripped, a guide to living whole and well. Visit her blog for nourishing recipes, advice on living the whole lifestyle, and for nutrition expertise and advice. She hosts supper clubs in Nashville seasonally, hosts workshops, retreats and cooking videos. The Nutrition Stripped cookbook is now available here. Follow McKel: Instagram, Facebook, Twitter, and YouTube.
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