Calcium- never enough

 Haven't been able to sit down to write this particular one. Though have been planning for long.

Apologies for reverting so late  to my blog reader who requested recipes for calcium.

Of the many things that should be emphasized and re emphasized in school curriculum, according to me is an  overall idea on calcium, its role and how it is absorbed. The trouble is that in primary school we all learn that calcium is important bla bla. But by the time we reach secondary and senior .. we forget. That age we  are more worried about our  looks than health.

Well calcium is very important for the body since it plays a major role in bone formation and maintenance.An average person needs about 1000-1200 mg daily. Probably everyone knows this..what we all don't know or remember is that calcium is not absorbed in the body without Vitamin D. Sunlight is a major source of Vitamin D.

Pl note that I am not a qualified dietician. I am just sharing some ideas here.Also I have not included the detailed recipes. Pl feel free to ask. 


Here is a ready reckoner for calcium laden food and ideas for vegetarians.

Food which are rich in Calcium:-

• Dairy products- milk, yoghurt, cottage cheese, cheese,butter.
• Vegetables such as  dark leafy vegetables (spinach, Fenugreek leaves or methi leaves), broccoli, okra(ladies finger) and garlic
• Nuts- almonds, cashew, hazelnuts and walnuts
• Seeds- Sesame
• Fruits- Orange, Figs. 
• Others-soybean, tofu. 

Some ideas :

We can use  lot of spinach and fenugreek leaves in the winter month.

1. Spinach Chapati- Clean spinach. Grind in the mixer and knead the flour with it. Kids are happy eating them. Chapatis will not have noticeable spinach flavor.
2. Palak Paneer- a very traditional cottage cheese and spinach gravy.
3. Spinach Potato cutlets- Boil the potatoes. chop the spinach. sesame seeds can also be added. Even powdered almonds can be added. Mix. Add salt to taste and make small cutlets. Excellent for snack and school lunch box.
4. Spinach lasagne

Cream of Spinach soup

Fenugreek leaves

1. Chop or grind and make chapatis (flat bread).
2. Pakodas (fatayer) - chop and mix with gram flour and deep fry. Kids love it.
3. Potato and methi veggie

Broccoli

1. I shared broccoli and corn rice recipe earlier.
2. Sauteed with some olive oil, garlic and lemon and salt. We enjoy eating it.
3. Broccoli and mushroom soup
4. Broccoli and spinach can be used in Pizza.

Okra

Other than normal veggie, okra chips are also delicious. Cut diagonal thin slices and deep fry or shallow fry. Season with salt and/or pepper and coriander powder.
 



Almonds
 
Eat at least 5 almonds everyday- Soaked almonds are better. Powdered almonds can be added to oatmeal/cereal/pancakes  for breakfast or almost any food. One teaspoon full powder  is equal to about 5 almonds. You can even make your own almond butter. Simply roast the almonds well and grind with little oil.

Sesame seeds- extremely rich in calcium- sesame seeds candies. Sneak in some of these seeds in cereal, cutlets, chapatis.

Lastly, 1 glass of orange juice and/or 7-8 dried figs. Both are very good snack options.

I have not included any dairy ideas as dairy is widely consumed in almost all households.

Good Day!