3 Calcium-Rich Recipes {Non-Dairy}

In my last post we learned what calcium is and how much your body needs of it. Read more here. Today, I’m sharing 3 calcium-rich foods for your try. Enjoy!

gingerbread molasses smoothie

The Gingerbread Molasses Smoothie (original recipe here)

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.

INGREDIENTS

  • 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

INSTRUCTIONS

  1. 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.
  2. Blend all ingredients except the garnish cookies, into a high speed blender until thick and creamy.
  3. Add ice in as needed to your desired texture.
  4. Garnish by crumbling gluten free gingersnap cookies on top with a dash of cinnamon.
  5. Enjoy!

Tahini Drizzle

Sweet Tahini Drizzle (original recipe here)

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.

INGREDIENTS

  • 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

INSTRUCTIONS

  1. TAHINI DRIZZLE //
  2. 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.

Nut Milk with Figs

Basic Nut Milk with Figs

INGREDIENTS

  • 1 cup almonds
  • ½ cup sesame seeds
  • ½ cup dried or fresh figs
  • 2 cups water

INSTRUCTIONS

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). For complete tutorial and instructions visit Guide to Nut Milks.

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.

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McKel Hill, MS, RD, LDN is the creator of Nutrition Stripped, a plant-based whole foods blog focusing on nourishing recipes. McKel offers one-on-one nutrition coaching in the US and internationally.

Connect with McKel on Nutrition Stripped, Instagram, Facebook, and YouTube for her free cooking videos.

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