10 Dairy Free Sources of Calcium

Howdy folks!

By golly it’s March! With all this blizzard madness we’ve been having I guess the time just flew by at a painstakingly snails pace.

But it’s not just any old month. It’s NATIONAL NUTRITION MONTH!

 

 

So make sure you buy your local RD a green juice, kale chips, or a six pack at some point.

And to kick off this nutrient-dense month, let’s start with another riveting round of Did You Know Friday!
Did You Know..

 

No idea what I’m talking about? Find out here!

 

Pop Quiz! When I say calcium you say…

-Milk?

-Cheese?

-Yogurt?

Ever since I was a wee babe, it seems like dairy was the only way to get calcium and build strong bones. Drink your milk. 3 times a day. Every day.

What if I told you broccoli was the new cheddar?

 

Before you look at me that way, let’s talk about this mighty mineral a bit first.

Why do I need calcium?

Besides building strong bones & teeth, calcium is used for many more things in the body, such as

-Blood clotting (think about getting a cut, and how the body helps self heal)

-Muscle contractions (not just your biceps, but your heart too!)

-Hormone release (the keys to almost every body function)

How much do I need?

Now the exact number varies by gender and age, but overall adults ages 19-50 should aim for 1,000 mg / day.

Before you just pop a pill and call it done, the body can only absorb as much as 500 mg at a time, which is why it’s always best to get it from food! This helps get the most nutrient bang for your buck, and make sure your body is actually using what you put in.

What if I don’t do dairy?

Whether it’s an intolerance, allergy, or just a preference, cutting out dairy doesn’t have to mean your bones will be toothpicks by the time your 60. There are PLENTY of other sources of calcium out there, and I’m sharing 10 of my favs! Here’s 10 dairy-free sources of calcium you can eat to get your 1000 mg a day.

 

10 Dairy Free Sources of Calcium

 

Broccoli 42 mg per cup

 

broccoli

The king of cruciferous vegetables. Broccoli is not only full of fiber, vitamins, and antioxidants, but calcium too! Eat it raw or lightly cooked to get the highest amounts of nutrients in your body, instead of leaving it behind in the cooking liquid.

 

Sesame Seeds 88 mg per tablespoon

 

sesameThis one always sticks out in my mind after learning it in school. People always ask me what sesame seeds are good for, and they are always surprised to hear “Calcium!”

Because of their hard exterior, the body has a tougher time getting all the nutrients these powerful seeds contain. Try using tahini, a key ingredient in most hummus recipes, or using it as a spread like peanut butter.

 

Canned Salmon 203 mg per 3 ounce serving

 

salmon pie pattyWe all know how much I love canned salmon after the umpteenth time I’ve made salmon burgers. They key here is to use the kind with the bone-in. Now this may seem gross, but I promise you will not even notice them since they’re so small and easily break down once you start mixing. Plus it is super cheap. I think I pay $2.99 for a 15 ounce can of wild Alaskan salmon. Much cheaper than a fresh filet!

I also suggest leaving the skin on as well since it is a rich source of more of those omega-3’s we all know and know we should love. Canned salmon is just a humble rock star.

 

Leafy Greens 30-80 mg per cup

 

Nasoya Tofu thai collard wrapEat yo greens!! Add calcium to the list of super star ingredients these chumps have. Collard greens are the reigning champ with about 80 mg per cup! Swap out your typical wrap for a giant collard leaf, or try my Thai tofu collard wrap for even more calcium.

Other greens include kale and bok choy, which both contain significant amounts of calcium. But what about spinach?!

While spinach DOES contain a great amount of calcium, most of it is not absorbed since it also contains oxalates that bind to calcium. You should still eat spinach for all it’s other wonderful benefits, but stick to the collards for calcium.

 

White Beans 191 mg per cup

 

white beans

From greens to beans. White beans in particular contain higher levels of calcium. Must be the reminiscent dairy-white color. ;)

Try swapping out chickpeas for white beans for some homemade hummus. (don’t forget the tahini!) White beans have such a creamy texture, you may even like it better!

Tofu 253 mg per 4 ounce serving

 

nasoya tofubaked collard wrapThere’s that wrap I’ve been talking about! Yes, tofu and a lot of other soy-based products such as soy milk contain added calcium. While it is not naturally found, tofu can be a great source of food-based calcium, especially for vegans or vegetarians.

 

Oranges 74 mg per orange

 

orange.PNGDidn’t see that one coming, did you?! Maybe it’s because vitamin C always steals the spotlight, but calcium is there too standing in the underdog superhero shadows.

 

Almonds 76 mg per ounce (about 20 almonds)

 

almondsAnd another one goes to almonds! Besides it’s fiber, protein, and healthy fats, almonds also contain a good dose of calcium as well. Try them in whole form, almond butter, or even almond milk for some bone and heart building health.

 

Seaweed 30 mg per 1/4 cup

 

sushi

Because you really needed another reason to eat sushi. Seaweed, especially wakame, which is often found in miso soup is especially high in calcium. Seaweed is also a gret source of omega 3’s and loads of b vitamins.

Dried Figs 14 mg per fig

 

figsFig newtons a health food?! ..Okay not exactly, but figs themselves are packed full of calcium. Pair them with some roasted almonds, or a slathering of almond butter for a midday calcium-rich snack or dessert.

 

Sardines 351 mg per 3 ounce serving
sardine.PNGJust like it’s canned friend salmon, sardines are also another home run of calcium. Eating the whole fish, skin, bones, and all gives you so many of the nutrients your body needs and craves.

The bad part? They are pretty potent. Opening a can of these will clear a room while also filling it with every alley cat this side of Cleveland. It’s an acquired taste, but if you can come to love them, you’re body will thank you.

 

So go get your calcium on and eat it too! Then head on down below, share your nutrition news, and leave some love!

 

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Make it a great day!

What source of calcium surprised you?

What can I expect as a gift in the mail from you this month? (PS I prefer crunchy pb and red wine)

 

Sources:

USDA Nutrient Database

 Broccoli: http://www.publicdomainpictures.net/view-image.php?image=70594&picture=broccoli

Sesame: http://www.publicdomainpictures.net/view-image.php?image=69677&picture=sesame-heap

Sushi: http://www.publicdomainpictures.net/view-image.php?image=100655&picture=sushi

Figs: http://www.publicdomainpictures.net/view-image.php?image=9102&picture=figs

White beans: http://www.publicdomainpictures.net/view-image.php?image=66733&picture=dry-white-beans

Almonds: http://www.publicdomainpictures.net/view-image.php?image=44693&picture=salted-almonds

What I Ate Wednesday

 

Creative title, I know. I thought long and hard about what would truly capture this post’s heart-felt meaning and hidden innuendos.

 

Or the fact that I think I slept a good 19 hours and couldn’t tell what decade it was. Fun fact: Saddles shoes are NOT in anymore.

 

Let’s get hungry shall we?

 

WHAT-I-ATE-WEDNESDAY-NEW-BUTTON-PEAS-AND-CRAYONS

 

Breakfast

 

oats.PNG

The fleece-lined, down comforter of breakfasts. There is nothing that peanut butter can’t rescue, especially your feelings.

1/2 cup oats mixed with 2 eggs // Tablespoon PB // Cinnamon + PB2 // Tea

Lunch

 

enchiladas.PNG

Try to make enchiladas look good after removing them from the pan. Just try. But so flippin good. The Hummus Queen knows what she’s doin’.

Vegan Kale & Lentil Salsa Verde Enchiladas

Dinner

 

cod.PNG..Okay so this was technically from Monday, but it was much more glorious than the leftover frittata I ate in my sleep. Plus I actually ate dinner AT the table. With MJ. Not out of a tupperware container. That deserves some kind of award. Let me google that..

Lemon Pepper Baked Cod // Garlicky Green Beans // Camembert Cheese // Wine

Let me tell you, 1/2 glass of wine will knock you out 10x faster than NYQuil. I said 1/2 a GLASS sister. That in anyway, shape, or form does not sound like bottle. Don’t give me that trick. ;)

 

Snack

 

pb ball.JPG

And like any midnight snack should be, eaten while you look for what you want to eat. I got the idea for these balls of glory from Allie, but made them into pure peanut butter bliss by adding pure PB2 and a couple tablespoons of water to roll them into ballz.

2 PB Protein Balls

Word to the lovely Jenn for being the gracious host!

Make it a great day!

What’s the longest you’ve ever slept for?

Wine or Cheese?

Salmon Pie Burgers

These Salmon Pie Burgers are a fun take a popular dish enjoyed during lent.

 

canadian salmon pie burger

Day 12 of my java hiatus going strong. In case you didn’t catch it on Instagram, I decided to sacrifice my daily cuppa coffee for the lenten season. I survived the first few days of harrumphing and withdrawals thanks to switching to tea, and am used to the change over at this point.

 

coffee.JPG

 

I had a lotta computer work and research to do this weekend, so I was pretty much married to the couch and Lifetime movies for the past two days.

 

IMG_0189.PNG

 

I did get up and moving to save my bum from going numb too much. Walks around the neighborhood, podcasts, and some yoga were the perfect thing to clear my head and rejuvenate.

I also tested out my new egg contraption in true Emily style..

 

pb mug cake.PNG

 

With peanut butter. I attempted my first mug..ish cake, and I have to say I’m pretty impressed.

1 T coconut flour + 2 T PB2 + 1/2 T Ground Flax + 1/4 tsp Baking Powder + 1/4 cup Almond Milk // Mix. Pour. Microwave 1 minute. Add choco chips and extra peanut buttah of course.

 

salmon burger

 

While I’m not a devote Catholic, I still like to participate in lent since it gives me a reason to accomplish something that I’ve been putting off anyways.

In case your unfamiliar, lent is a time of abstinence from a personal vice, adding something to improve life or faith, for the 40 days from Ash Wednesday to Easter.

Also during lent, meat is usually not eaten on Fridays, but rather fish instead. #FishFrydays

 

French Canadian salmon pie pattie

 

When I used to work at a bakery, we would always go through waaaay more of our homemade salmon pies during lent instead of the popular meat pies. Both are originate from our Canadian neighbors, which is pretty much New England’s backdoor.

 

Since I’m obsessed with making salmon patties each and every week, I thought I’d put a lenten spin, eh? ;)

 

salmon pie burgers

 

5.0 from 1 reviews
Salmon Pie Burgers
Author: 
Recipe type: main dish, burgers
Serves: 4
 
Ingredients
  • 1 (15 oz) can salmon
  • 1 cup frozen cauliflower florets
  • ½ small onion, chopped
  • 1 Tbsp almond milk
  • 1 garlic clove
  • ½ tsp dried thyme
  • ½ tsp dried dill
  • ¼ tsp salt & pepper
  • 1 egg
  • ¼ cup green peas
Instructions
  1. In a microwave-safe dish, add frozen cauliflower and microwave for 4 minutes, or until softened.
  2. Add to bowl of a food processor with garlic, onion, spices, and milk. Blend until smooth.
  3. Add in egg and salmon, and pulse 8-10 times until just combined.
  4. Transfer to a large bowl, and mix in peas.
  5. Heat a large skillet over medium heat. Spray with nonstick spray.
  6. Form salmon mixture into 4 patties.
  7. Add to heated skillet.
  8. Cook 2-3 minutes, flip, and cook another 2 minutes.
  9. Serve warm
Notes
*Fresh cauliflower can be used. Add 1 tbsp water, and cook 5-6 minutes, or until completely tender.

 

Typical salmon pie is made with a mix of salmon, mashed potatoes, onion, and spices. I’ve seen recipes use peas or not, but the one I’m used to did, plus I think it adds more color and texture.

 

salmon pie patty

 

I substituted the mashed for cauliflower for some added nutrients, and to make them less starchy. Plus cauliflower is darn delicious. ;)

 

French Canadian salmon pie pattieannd I totally space-cased adding the Sinful Stats to the last few recipes so let’s make up for lost times!

 

Sinful Nutrition Stats:

-High in protein

-Good source of omega 3 fats

-Gluten-free

 

Make it a great day!

Do you celebrate lent? What did you give up/add?

What’s one thing you did this weekend?