Calcium rich foods recipes

If you’re looking for something good to make with some calcium rich foods, look no further. Here are some easy, healthy ideas to make up for lunches and dinners.

Thanks to Natural Juice Junkie, who has provided us with a kale chips recipe. Kale is an amazing green leaf is packed with alpha-linoleic acid (ALA), the omega-3 fatty acid that is essential for brain health and more calcium than per 100g than milk (kale has 150 mg of calcium per 100 grams, while milk has 125 mg).

• 1-2 bunch of kale (I used Cavolo Nero a.k.a. Tuscan kale)
• 50 ml organic extra virgin olive oil
• 2 tbsp dried coriander leaf
• 2 tbsp ground coriander
• 2 tbsp ground turmeric
• Large pinch of Himalayan salt

1. Remove the stalks from the kale (I saved the stalks and used them in a green juice)
2. Tear the kale into 3 cm / 1.5 inch strips
3. Mix the oil, coriander leaf, ground coriander, ground turmeric and salt in a large bowl
4. Add the kale to the bowl and mix until all leaves are coated with the spiced oil
5. Transfer the kale to dehydrator trays
6. Dehydrate at 115 degrees Fahrenheit for 15 hours, or until crisp

Once dehydrated store the kale chips in an airtight container.

This recipe – Brazilian rice and Spanish casserole dish is courtesy of Institute Osteoporosis Foundation – and a really cheap, easy and low calorie way of getting a good amount of calcium, namely 207mg per serving.

• 60 g vegetable oil spray (non-stick)
• 340 g frozen spinach, thawed)
• 475 g brown rice (cooked)
• 2 Tbsp olive oil
• 240 mL egg-whites
• 65 g mozzarella cheese (shredded)
• 240 mL milk (low-fat)
• 1/2 medium onion (chopped)
• 1/4 tsp oregano
• 1/4 tsp thyme (dried)
• 1/4 tsp rosemary (dried)
• 1/2 tsp Worcestershire sauce

1. Spray a large baking dish with vegetable oil spray.
2. Place thawed spinach in a colander and press to remove excess water.
3. Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined.
4. Place mixture in the baking dish

Bake in preheated oven (180°C.) for 30 minutes.