Some Easy-to-Cook Recipes which are High in Calcium

Calcium is one of the most important nutrients and is essential for not only your bones and teeth but also for blood clotting, muscle tone and maintaining the blood pressure. That is the reason why every mother tries to force their kids to drink their daily glass of milk as it is the most easily available source of calcium in almost every house-hold.

 But milk is not the only source of calcium available to us. Calcium is present in abundance in a lot of other food items too. So you need not rely on milk alone.

Here are some easy-to-cook Calcium-rich recipes which are sure to have your kids asking for more!!

 Broccoli Soup (Serves 2)

broccoli soup

Ingredients:

  • 1 Broccoli, cleaned and cut in to large pieces
  • 1 Cup Milk
  • 2 Tb Sp Cream
  • 1 Tb Sp Butter
  • 1 Garlic Pod, finely chopped
  • Salt and Pepper
  • Some Cheddar Cheese for dressing

Method:

Boil the broccoli in a large vessel with salt, milk and water. When done, pour it in to a blender and make a coarse paste. Take 1 tb sp butter in a pan, saute the garlic for 2 minutes. Add the blended-broccoli and milk misture to this and bring it to a boil. Add the cream and stir for a little while still on the flame. Add salt and pepper as per taste. Sprinkle a little cheddar cheese on top just before serving.

Your calcium rich soup is ready to serve. This soup is a great source of Vitamin D too!

 

Zesty Fruit Salad (Serves 4)

zesty fruit salad

Ingredients:

  • 4 Guavas cut in to medium sized cubes
  • 2 Bananas cut in to medium sized cubes
  • Half cup Black grapes, sliced
  • 1 Avocado, cut in to cubes
  • A few orange slices
  • Some Roquette leaves (Arugula)
  • Some cubes of Feta Cheese
  • Rock Salt
  • Pepper
  • 2 Tb Sp Balsamic Vinegar
  • 1 Tb Sp Extra Virgin Olive Oil

Method:

Mix all the fruits in a big bowl. Throw in some roquette leaves and the cubes of feta cheese and keep it in the fridge to chill. In small bowl – mix the olive oil, balsamic vinegar, rock salt and pepper. Pour this dressing on top of the salad just before serving, and toss well.

This salad is not only rich in calcium but is very rich in anti-oxidants too. It is super easy to put together and yummy too!

 

 Cottage Cheese Stir-fry (Serves 2)

cottage cheese stir fry

Ingredients:

  • 300 gm Cottage Cheese; cut in cubes
  • Red and Yellow Bell Peppers, 1 each. Cut in 1 inch cubes
  • 1 Capsicum, cut in 1 inch cubes
  • 2 Green Chillies, sliced
  • 1 inch ginger, Sliced
  • 8-10 cloves of Garlic, finely chopped
  • 3-4 spring onions, finely chopped
  • 2 Tbsp Soya Sauce (Dark Soy)
  • Salt to Taste
  • Black Pepper Powder
  • 2 Tbsp Olive Oil

Method:

Heat olive oil in a pan, saute garlic chillies and ginger till the garlic softens. First add the spring onions, saute for a little while. Then add the bell peppers, salt and pepper – and cook for a little while. Do not wait for them to soften. After you toss it a few times, add the cottage cheese and soya sauce. Toss and mix well – for a few minutes. Garnish it with some finely chopped spring onions. Serve hot with noodles or rice.

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