Sure, milk and other dairy products are great sources for calcium. But there is a wide range of calcium-rich ingredients to fill your plate. Everything from kale, edamame, beans, bok choy and sardines (give them a try) are unexpected resources for one of the most important minerals in your body.
Here are 21 recipes that offer high amounts of calcium.
Like other leafy greens, peppery dandelion and watercress leaves are excellent sources of calcium and vitamins A and C; they’re also favorites for detox and anticancer diets. The spicy ginger vinaigrette sweetly balances the greens’ tangy edge.
Good-for-you greens pair with velvety edamame (green soybeans) in this lovely side dish. For a slight taste variation, drizzle with balsamic vinegar just before serving.
Made from black beans, black bean pasta is a nutritional powerhouse. One serving typically contains 15 to 22 grams protein and 6 to 8 grams fiber, not to mention a healthful dose of calcium, vitamins and minerals--and it's gluten-free. Pairing the pasta with tomatillos gives it a zesty, almost lemony taste and adding avocados makes it creamy good. It’s the perfect match.
This super-simple recipe is a healthier alternative to the original push-up popsicle, with the added benefit of calcium from the yogurt and vitamin C from the orange juice.
Team these calcium-rich beans with barbecued dishes, or use them as a topping for baked potatoes.
A light coconut broth bathes plump mussels, creamy potatoes and crisp-tender bok choy in this aromatic, Asian-inspired meal that’s full of calcium.
This simple, colorful salad marries heart-healthy and calcium-full edamame with antioxidant-rich dried cranberries. It's perfect as a simple side with nearly any meal; or serve it on a bed of greens as a starter salad.
Kale is high in calcium, iron, fiber and protein, and blends nicely with the garbanzos in this zesty-hot salad. For a nice presentation, serve the salad in hollowed-out yellow and orange bell pepper halves; it’s also delicious over cooked brown rice.
Black beans, rich in B vitamins, iron, calcium, zinc, phosphorus and, of course, protein and fiber, also have a delicious creamy texture that complements the fresh crunch of jicama.
A kid-friendly favorite. Rich in potassium and magnesium, bananas may help prevent heart attacks, high blood pressure and even ulcers. Yogurt is an excellent source of bone-strengthening calcium and is easier to digest than milk.
Also called broccoli rabe, rapini’s slight bitterness and the hot-pungent flavors of this southern Italian sauce make a perfect foil for pasta and beans. If you can’t find leafy rapini, you’ll get similar results by combining a bunch of broccolini (baby broccoli) and a bunch of Swiss chard, prepared following the same instructions.
A vegetable-packed variation on an Asian classic that you can make in minutes. For a vegan version, substitute cubes of extra-firm tofu for the shrimp (you’ll also be able to pack in more calcium that way).
In this delicate dessert, coconut milk replaces dairy cream. A sweet-tart mango sauce and ripe papaya slices offer anti-inflammatory vitamin C plus vibrant flavor and color.
The calcium-rich dip is a bit on the spicy side, but can be made less spicy by omitting the green chili (although the ginger and curry provide a bite, as well).
Wakame, a sea vegetable, contains loads of energizing minerals, like magnesium, iodine, calcium and iron. It’s delicious in this savory breakfast. The recipe uses cooked quinoa or brown rice, so make a batch ahead of time to have it ready for the morning.
This salad brings out the best in kale, a phytonutrient- and calcium-rich food that provides more immune-enhancing vitamin C than other leafy greens. Dark green dinosaur (Tuscan) kale is less bitter than its curly-leaf cousin, but either type will work. Crunchy pumpkin seeds serve as more than a garnish—they contain zinc, a mineral that regulates the production of infection-fighting white blood cells.
Don't shy away from sardines—they’re full of calcium! They're also a flavorful, heart-healthy addition to many recipes.
This room-temperature noodle salad makes a hearty lunch or a casual supper. Use a Microplane-style grater to easily grate the ginger and citrus zests. For a fun color contrast, try black sesame seeds or a combination of white and black.
Here’s a helpful tip for this recipe: the texture of the tofu will be more crumbly and meat-like if you freeze it first, then thaw. Drain thawed tofu well—pressing the tofu between paper towels will release extra moisture—so that the flavors in the sauce are not diluted.
White beans and dark leafy greens are a classic combination in northern Italian cuisine. Cannellini beans are the traditional choice, but any white bean will do. Serve with warm, crusty bread and a drizzle of extra-virgin olive oil.
Featuring yogurt in the chicken coating and dipping sauce, this Indian-spiced dinner dish offers a good dose of calcium. Prep tip: Increase heat by adjusting spice amounts to taste. Serving tip: Great with brown rice.
21 recipes with surprising #calcium sources from @deliciousliving #calciuminfood #calciumrecipes
Subscribe to Delicious Living's e-newsletter for weekly news and recipes
Check out our collection of free cookbooks and eGuides
Sponsored Introduction Continue on to (or wait seconds) ×