10 Dairy Free Sources of Calcium
Many people know that calcium is important and that you should include it into your meals and/or diet but most do not know exactly why calcium is so important and how it can have a positive impact on your health.
In addition, many people find it hard to get enough calcium throughout the day. As a lot of people do not like the taste of dairy products or they are lactose intolerant.
But the good news is that a lot of foods contain a good source of calcium which you may have not known before.
Calcium is known to help ensure strong bones and teeth. Calcium also has a positive effect on your muscles, hormones, nerve functions, prevents high blood pressure and weight gain.
How Much Should You Consume?
|Age||Daily Calcium Requirement|
|19 to 50 years of age||1000 mg|
|50+ years of age||1200 mg|
Dairy Free Calcium Options:
1. Orange Juice
500 mg in 1 cup
Orange juice has a great source of calcium and vitamin C, without having to eat or drink dairy products.
2. White Beans
191 mg in 1 cup
White beans are a great source of calcium and iron.
How to Use: White Bean Salad
- 1 can white beans, drained but not rinsed
- 2 tablespoons chopped red onion
- A squeeze of lemon juice
- 2 tablespoons wine vinegar
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon dry herbs
- Salt and freshly ground pepper to taste
- After you chop up the onion, squeeze a little lemon juice over it and let it sit while prepping the other ingredients.
- Combine all the ingredients into a serving dish.
Source: Simply Recipes
3. Canned Salmon
232 mg in 1/2 can with bones
Salmon is a great way of getting your daily requirement of calcium and you can also benefit from the other healthy properties as well; for example, the omega-3 fatty acids which help fight inflammation.
How to Use: Southeast Asian Canned Salmon & Rice cakes
- 2 6-ounce cans boneless skinless pink salmon
- 1 cup cooked short-grain brown rice
- 1 large egg
- 2 tablespoons minced fresh cilantro
- 1 tablespoon minced shallots
- 1 tablespoon lime juice
- 1 teaspoon fish sauce
- 1 tablespoon grape seed or canola oil
For the mayonnaise:
- 3 tablespoons mayonnaise
- 3/4 teaspoon Sriracha chili sauce
- Before cooking, place a large cast iron in the oven. Preheat to 400°F.
- Combine the salmon, rice, egg, cilantro, shallots, lime juice and fish sauce in a large mixing bowl and mix with fork until thoroughly combined.
- Using your hands, shape and lightly squeeze the mixture into cakes 2 1/2 inches in diameter and set aside on a plate.
- Remove the hot pan from the oven. Coat pan with oil and place cakes in pan. Return to oven and cook 5 -7 minutes, until lightly browned on one side.
- Flip and cook for another 5 – 7 minutes.
- While the cakes are cooking, whisk together mayonnaise and Sriracha in a small bowl.
- Place the mayonnaise on top of the cakes or serve on the side for dipping.
Source: The Kitchn
321 mg in 7 sardines fillets
Sardines contain calcium, omega-3 fatty acids and vitamin D.
How to Use: Pan-Roasted Potato Tart with Sardines and Roasted Tomatoes
For the roasted tomatoes:
- 6 tomatoes on the vine, halved width ways
- 4 tablespoons olive oil
- Sea salt and freshly ground black pepper
- 4 spring thyme
For the tart:
- 5 tablespoons olive oil
- 450 g waxy potatoes, peeled and sliced thinly
- 8 fresh sardines, scaled and filleted
- 10 fresh oregano leaves
For the salad:
- 1 large handful basil leaves
- 200ml light olive oil
- 115g rocket leaves
- For the tomatoes, preheat the oven to 150C/300F/Gas 2. Place the tomatoes, cut side up onto a roasting tray and drizzle with the olive oil.
- Season with sea salt and freshly ground black pepper then scatter the thyme over the top. Place in the oven and roast for 4-6 hours until slightly dried out. Turn the oven off and allow cooling, preferably overnight, in the oven.
- For the tart, preheat the oven to 200C/400F/Gas 6. Heat a medium sized (about 25cm/10in) ovenproof frying pan over a medium heat then add a drizzle of the olive oil.
- Arrange the sliced potatoes in overlapping circles so they cover the bottom of the pan. Season with sea salt and freshly ground black pepper then turn the heat down to low.
- Cook for about five minutes until the potatoes turn golden-brown at the edges and are translucent in the middle. Place the sardines on top in a fan shape, with the tails pointing towards the middle of the pan.
- Lay the oven-roasted tomatoes over the top then sprinkle with the oregano. Place in the oven and bake for 15-20 minutes until the potatoes are cooked and the top is golden brown. Remove the pan from the oven and let the tart cool slightly.
- For the salad, bring a pan of salted water to the boil, add the basil, blanch for one minute then drain and refresh in iced water.
- Squeeze out the water and place the basil into a food processor with the olive oil. Blend for 1-2 minutes until the oil has turned vibrant green then strain through a fine sieve into a bowl. Toss the rocket leaves with a little of the oil.
- To serve, place the tart onto a plate then pile the salad on top.
5. Bok Choy
74 mg in 1 cup
Bok Choy is a super vegetables, it provides calcium, vitamin A, vitamin C and fiber.
How to Use: Roasted Baby Bok Choy
- 4 heads baby bok choy, (1 1/4 pounds), trimmed, leaves separated
- 4 teaspoons canola oil
- 1 clove garlic, minced
- 1/4 teaspoon kosher salt
- 1/2 teaspoon freshly grated lemon zest
- 1 tablespoon lemon juice
- 1 1/2 teaspoons chopped fresh tarragon or 3/4 teaspoon dried
- 1 teaspoon mirin
- Freshly ground pepper, to taste
- Preheat oven to 450°F.
- Toss bok choy, oil, garlic and salt in a roasting pan. Roast on lowest rack, stirring twice, until wilted and tender-crisp, about 6 minutes.
- Whisk lemon zest and juice, tarragon, mirin and pepper in a small bowl.
- Drizzle over roasted bok choy.
Source: Eating Well
6. Dried Figs
107 mg in 8 whole dried figs
How to use: Orange, Fig and Gorgonzola Salad
- 2 heads romaine lettuce, chopped
- 2 oranges – peeled, pith removed and cut into segments
- 1/2 cup crumbled Gorgonzola cheese
- 2 fresh figs, cut into 1-inch cubes
- 1/4 cup vinaigrette dressing
- Combine lettuce, oranges, Gorgonzola cheese and figs into a large bowl.
- Drizzle dressing over salad and toss to coat.
Source: All Recipes
188 mg in 2 cups
Kale is another amazing vegetable; it contains calcium and antioxidant which does wonders for your body and health.
How to use: Chili Sauce Kale Chips
- 2 bunches curly kale, stems removed, and leaves torn into 2-inch pieces.
- 2 tablespoons extra-virgin olive oil
- 5 teaspoons Sriracha sauce
- Coarse sale
- Preheat oven to 300 degrees, with racks in upper and lower thirds.
- Wash and dry kale and divide between two rimmed baking sheets.
- In a small bowl, stir together oil and Sriracha and drizzle over kale; season with salt.
- Using your hands, too to coat.
- Bake until kale is crisp and just beginning to brown at edges, about 35 minutes, tossing kale every 10 minutes.
- Let cool on sheets on wire racks.
8. Black-Eyed Peas
185 mg in 1/2 cup
Black-eyed peas have a great source of calcium, potassium and much much more.
How to use: Spicy Black-Eyed Peas
- 4 slices bacon
- 1 medium onion, chopped
- 1 package dried black eyed peas, washed
- 1 can diced tomatoes and green chilies
- 1 teaspoon salt
- 1 teaspoon chili powder
- 1/2 teaspoon freshly ground black pepper
- 3 cups of water
- In a large saucepan, cook the bacon until crisp. Remove the bacon, crumble and set aside to use as a topping for the peas.
- Sauté the onion in the bacon drippings until tender. Add the peas, diced tomatoes and green chilies, salt, chili powder, pepper and water.
- Cover and cook over medium heat for 45 minutes to 1 hour, or until the peas are tender.
- Add additional water if necessary. Serve garnished with crumbled bacon.
Source: Food Network
72 mg in 1/4 cup
Almonds are a great snack to have as it contains calcium, potassium, vitamin E and iron.
How to Use: Roasted Almonds
- 2 cups fresh almonds
- 1 tablespoon extra virgin oil
- 1 teaspoon salt
- Preheat the oven to 325 degrees F (165 degrees C).
- Bring a saucepan three-fourths full of water to a boil over high heat, add the almonds and boil for 30 seconds Drain, then immediately wrap the almonds in a kitchen towel and rub them in the towel to loosen the skins Pinch the almonds from the skins; the almonds should slip out easily This step is optional and can be skipped.
- Transfer the almonds to a heavy rimmed baking sheet.
- Add the oil and toss to coat evenly.
- Add the salt and toss again.
- Place in the oven and toast, stirring the almonds once or twice so they brown evenly (about every 5 minutes), until golden brown and fragrant, 20 to 30 minutes.
- Transfer to paper towels to cool completely, about 1 hour, before serving.
126 mg in 1 cup
Seaweed is great to include in your diet. It contains calcium, fiber and iodine; which is great to maintain good health.
How to use: Seaweed Risotto
- 3 tablespoons extra-virgin olive oil
- 1 large yellow onion, chopped
- 2 medium shallots, chopped
- 3 cloves garlic, chopped
- 3/4 teaspoon fine-grain sea salt
- 2 cups lightly pearled barley or pearled faro
- 1 cup good-quality dry white wine
- 6 cups water or lightly-flavored vegetable broth
- 1 lemon, zest and some juice
- 1/3 cup mascarpone cheese
- 1/2 cup freshly grated Parmesan cheese
- 1/4 ounce dried nori seaweed, toasted
- 1 1/2 cups finely chopped spinach
- 1 cup walnuts, toasted
- Heat the olive oil in a large, heavy saucepan over medium heat, and then add the onion, shallots, garlic, and salt. Sauté, stirring constantly, for about 4 minutes, or until the onion begins to soften a bit.
- Add the barley to the pot and stir until coated with a nice sheen, then add the wine, and simmer for 3 or 4 minutes, until the barley has absorbed the liquid a bit.
- Adjust the heat to maintain a gentle, active simmer. In increments, add about 6 cups of water (or broth), 1 cup at a time, letting the barley absorb most of the liquid between additions.
- This should take around 40 minute’s .Stir regularly because you don't want the grains on the bottom to scorch. You will know when the barley is cooked because it won't offer up much resistance when chewing.
- When the barley is tender remove from heat and stir in the lemon zest, mascarpone cheese, and most of the Parmesan.
- Then stir in the seaweed, and lastly the chopped spinach. Taste and adjust the seasoning if needed, adding a bit of lemon juice too if needed.
- Serve topped with walnuts and the remaining Parmesan.
Source: 101 Cook Books
IMPORTANT NOTE: The above information is intended to increase awareness of health information and does not suggest treatment or diagnosis. This information is not a substitute for individual medical attention and should not be construed to indicate that use of the drug is safe, appropriate, or effective for you. See your health care professional for medical advice and treatment.