Monica Reinagel, MS, LDN

Four Easy Ways to Get More Calcium

Seared Baby Bok Choy with Tofu and ShiitakesAccording to the 2010 Dietary Guidelines for Americans, most of us still aren’t getting enough calcium, a mineral that helps build and maintain strong, healthy bones. Dairy products like milk and yogurt are great calcium-rich foods—each serving contains about one third of the Daily Value (DV) for calcium.  But there are lots of dairy-free options for meeting your calcium needs, as well.

 

Here are four more delicious ways to load up on calcium:

 

1. Canned sardines contain almost much calcium per serving as a glass of milk.  Sardines are great on top of a green salad, with a bit of mustard on whole grain crackers, or even straight out of the can! (Try these sardine recipes.)

 

2. Tofu is another great source of calcium (as well as protein)! Just a half cup of tofu supplies about a quarter of the daily allowance for calcium.  Not sure what to do with it? Any of these terrific tofu recipes will turn you into a tofu-lover.

 

 

3. Blackstrap molasses is surprisingly high in calcium (as well as iron!).  A tablespoon of blackstrap molasses provides almost 20% of your daily calcium allowance.  Stir it into your morning oatmeal, along with a pinch of ground ginger, for a sweet-and-spicy treat. Or try these Molasses Baked Beans.

 

4. Bok choy is among the best vegetable sources of calcium. One cup of of cooked bok choy has almost as much absorbable calcium as a glass of milk.  Try this super simple recipe for Roasted Baby Bok Choy tonight! Or how about Seared Baby Bok Choy with Shiitakes and Tofu (pictured above), for a double-header of calcium.

 

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