Calcium helps in Making Bones Stronger: Calcium Rich Recipes

Calcium is often regarded as one of the most essential components for a healthy body and living. It is one of the key nutrients to keep the body strong and healthy. It is essential for many different reasons; it also acts as a building block for stronger bones in men and women alike. This is the reason your mom must be doting on you since a tender age to consume more milk. Milk is known to contain high quantities of calcium. A person and his bones benefit a lot from having calcium rich food included in their diet. It limits the foods that deplete your body’s calcium stores, and helps you get your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job. 

There are many products that are rich in calcium. Dairy products are the top notch products for proper intake of calcium. Dairy products are very rich in calcium and can be easily digested. It provides calcium in such form that it can be easily absorbed by the body. Various dairy products include Milk, Yoghurt and cheese. Other foods high on calcium are vegetables and fruits. The various green vegetables are very high in calcium components. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, green beans, asparagus, and crimini mushrooms. Another rich source of calcium is the beans. Black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans are regarded as rich sources of calcium. Let us discuss couple of calcium rich recipes that won't fail to satisfy your taste buds too.

Broccoli-stuffed Pasta

6 ounces (18-20) jumbo pasta shells

1 16-ounce bag frozen chopped broccoli, thawed

1 pound low-fat cottage cheese

8 ounces (2 cups) shredded part-skim mozzarella cheese

½ cup grated Parmesan cheese

1 Tablespoon grated onion

½ teaspoon pepper

2 cloves crushed garlic or 1 teaspoon garlic powder

2 15 ½ ounce jars marinara sauce (or spaghetti sauce)

Cook pasta according to package directions.  Drain. Combine broccoli, cottage cheese, 1 ½ cups mozzarella cheese, Parmesan cheese, onion, pepper and garlic.  Fill shells with cheese-broccoli mixture.  Spoon enough marinara sauce into bottom of 9-by-13-inch baking pan to cover the bottom.  Arrange shells in single layer; spoon remaining sauce over shells.  Sprinkle the rest of the mozzarella cheese on top.  Cover pan with foil and bake at 375 degrees for 15 minutes.  Remove the foil and bake for 15 more minutes, until heated thoroughly.

Serving: 6

Calories per serving: 437

Calcium per serving: 493 mg

Old-Fashioned Hot Cocoa

5 Tablespoons sugar

1/3 cup cocoa

¼ teaspoon salt

1 ½ cups water

4 ½ cups whole milk

1 cup instant nonfat dry milk

½ teaspoon mint extract (optional)

Mix sugar, cocoa and salt in a 2-quart saucepan.  Add water.  Boil and stir constantly.  Boil and stir for 2 minutes.  Stir in liquid milk and then slowly add dry milk, stirring continuously.  Heat thoroughly but do not boil.  Stir in extract, if desired.  Just before serving, beat with a hand beater until foamy.

Servings: 6, 1 cup each

Calories per serving: 202

Calcium per serving: 365 mg