15 Calcium-Rich Foods for Strong Bones

Strong bones are the foundation of a healthy body, and calcium is the key mineral that supports bone health. To ensure you’re getting enough calcium, it’s important to include a variety of calcium-rich foods in your diet. Whether you’re a fan of dairy or prefer plant-based options, there are plenty of tasty recipes to choose from. Let’s explore some easy-to-make dishes that are loaded with calcium to help you maintain optimal bone health.

Kale and White Bean Soup

For a warming, calcium-packed meal, try making kale and white bean soup. Start by sautéing a diced onion and two minced garlic cloves in a large pot until they’re fragrant. Add four cups of vegetable broth, two cups of chopped kale, one can of white beans (drained and rinsed), a teaspoon of thyme, and salt and pepper to taste. Simmer for 30 minutes until the kale is tender and the flavors meld together. Serve hot with a squeeze of lemon juice for added brightness and enjoy a nutritious, hearty soup that’s perfect for any season.

Almond-Crusted Salmon

Elevate your dinner with almond-crusted salmon, a dish that’s both delicious and rich in calcium. Mix one cup of crushed almonds with a teaspoon of garlic powder and a pinch of salt. Coat four salmon fillets evenly with the almond mixture, pressing it onto the fish to ensure it sticks. Bake at 375°F for 20 minutes or until the salmon is fully cooked and the almonds are golden brown. Serve alongside steamed broccoli for an additional calcium boost and a vibrant, healthy meal that’s sure to impress.

Greek Yogurt Parfait

For a quick and satisfying breakfast or snack, whip up a Greek yogurt parfait. Layer one cup of creamy Greek yogurt with half a cup of crunchy granola and one cup of mixed berries in a glass or bowl. Drizzle with honey for a touch of sweetness and sprinkle with a handful of chopped nuts for added texture and calcium. This parfait is not only visually appealing but also provides a perfect balance of flavors and nutrients to start your day right.

Spinach and Ricotta Stuffed Shells

Indulge in a comforting plate of spinach and ricotta stuffed shells, packed with calcium and flavor. Cook twelve large pasta shells according to package instructions until al dente. In a bowl, mix two cups of ricotta cheese with one cup of cooked spinach, one beaten egg, and a pinch of nutmeg for extra warmth. Stuff the shells with the cheese mixture and arrange them in a baking dish with two cups of marinara sauce. Bake at 350°F for 30 minutes until bubbly and golden, then serve hot, enjoying every creamy, cheesy bite.

Broccoli and Cheddar Quiche

Enjoy a slice of broccoli and cheddar quiche for a calcium-rich brunch or light dinner. Preheat your oven to 350°F. In a large bowl, whisk together four eggs, one cup of milk, and one cup of shredded cheddar cheese. Add two cups of steamed broccoli florets and pour the mixture into a prepared pie crust. Bake for 35-40 minutes until the quiche is set and the top is lightly browned. This savory quiche is not only easy to make but also versatile, allowing you to enjoy it warm or cold.

Sardine and Avocado Toast

Transform your regular toast into a calcium-rich powerhouse with sardine and avocado toast. Start by mashing one ripe avocado and spreading it evenly over four slices of whole-grain toast. Top each slice with one sardine, a sprinkle of lemon zest, and a pinch of sea salt. This quick and nutritious snack combines healthy fats, protein, and a burst of flavor, making it an ideal option for a light meal or an energizing snack.

Tofu Stir-Fry

Create a vibrant and calcium-packed tofu stir-fry for a quick weeknight dinner. Cut one block of firm tofu into cubes and stir-fry with two cups of mixed vegetables like bell peppers, broccoli, and carrots in two tablespoons of soy sauce. Cook until the tofu is golden and the vegetables are tender-crisp, about 5-7 minutes. Serve over brown rice for a complete and satisfying meal that’s full of flavor and nutrition.

Sesame Kale Salad

Enjoy a refreshing sesame kale salad, perfect for a light lunch or dinner side. Massage four cups of chopped kale with two tablespoons of sesame oil until the leaves are tender and slightly wilted. Toss with one tablespoon of soy sauce, one tablespoon of rice vinegar, and one tablespoon of sesame seeds. Garnish with sliced almonds for an extra crunch and calcium boost, and enjoy this nutrient-dense, delicious salad.

Chia Seed Pudding

For a healthy and calcium-rich breakfast or dessert, try chia seed pudding. Mix one cup of almond milk with a quarter cup of chia seeds and one tablespoon of maple syrup in a bowl or jar. Stir well and let it sit in the refrigerator overnight to thicken. In the morning, top with fresh fruit and a sprinkle of nuts for a nutritious and satisfying start to your day that’s full of texture and flavor.

Cottage Cheese and Fruit Bowl

Create a simple yet delicious cottage cheese and fruit bowl for a calcium-packed snack. Combine one cup of cottage cheese with one cup of your favorite fruits such as berries, pineapple, and melon. Add a drizzle of honey for a touch of sweetness and enjoy a refreshing, protein-rich snack that’s perfect any time of day.

Collard Greens with Ham

Savor the savory goodness of collard greens with ham, a traditional Southern dish that’s rich in calcium. Sauté four cups of chopped collard greens with one diced ham steak in one tablespoon of olive oil. Cook until the greens are wilted and tender, about 10 minutes. Season with salt and pepper to taste and serve as a hearty side dish that pairs well with any main course.

Sesame Tofu Salad

Whip up a quick and nutritious sesame tofu salad for a light yet satisfying meal. Cube one block of firm tofu and toss with two cups of mixed greens, one sliced cucumber, and one shredded carrot. Drizzle with a dressing made from two tablespoons of sesame oil, one tablespoon of soy sauce, and one teaspoon of honey. Sprinkle with sesame seeds for added texture and enjoy a refreshing salad that’s packed with protein and calcium.

Baked Parmesan Crusted Chicken

Treat yourself to baked Parmesan-crusted chicken, a dish that’s both flavorful and rich in calcium. Mix one cup of grated Parmesan cheese with one teaspoon of garlic powder and a pinch of black pepper. Coat four chicken breasts with the cheese mixture and bake at 400°F for 25-30 minutes until the chicken is fully cooked and the crust is golden brown. Serve with a side of steamed green beans for a delicious and well-rounded meal.

Bok Choy and Mushroom Stir-Fry

Prepare a quick and tasty bok choy and mushroom stir-fry, perfect for a calcium-boosting dinner. Stir-fry four cups of chopped bok choy and two cups of sliced mushrooms in two tablespoons of soy sauce and one tablespoon of sesame oil. Cook until the vegetables are tender, about 5-7 minutes. Serve over quinoa for a healthy and satisfying dish that’s packed with flavor and nutrients.

Yogurt and Berry Smoothie

Blend up a refreshing yogurt and berry smoothie for a calcium-rich breakfast or snack. Combine one cup of Greek yogurt with one cup of mixed berries, one banana, and one cup of almond milk in a blender. Blend until smooth and enjoy this creamy, fruity smoothie that’s not only delicious but also packed with essential nutrients to keep you energized throughout the day.

This article originally appeared on RetailShout.

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