6 Dairy Free, Calcium-Rich Recipes

Dairy isn’t the only or best source of calcium. There are plenty of dairy-free foods that provide a large amount of calcium.

The daily calcium requirement varies by factors such as age and gender. Individuals 19 to 51 years old need a daily calcium intake of around 1,000 milligrams. Individuals 51 to 70 years old require about 200 more milligrams of calcium. Children 9 to 18 years old require about 300 milligrams more calcium than the average adult.

A dairy item such as milk provides about 250 milligrams of calcium per serving. What many people may not know is that dairy foods are not the only or the best source of calcium. A 3.5-ounce serving of chia seeds has 631 milligrams of calcium. A cup of oil-roasted almonds has 457 milligrams of calcium per serving. A serving of tofu has 516 milligrams of calcium. All of these dairy-free items have more calcium than a serving of milk.

Dairy-Free Recipes That Include Plenty of Calcium

Snacks are great dairy-free, calcium-rich foods. However, full meals are a more sustainable source for obtaining the daily calcium that is needed. Many tasty dairy-free foods can be combined for a jam-packed source of calcium. The following recipes include healthy smoothies, salad dressings that can be poured on top of calcium-rich leafy vegetables, and complete meals.

Walnut Butter Banana Delight Smoothie

Ingredients:

• 2 frozen bananas
• ½ of an avocado
• ¾ cup of walnut butter
• ¼ cup coconut milk
• ½ cup vanilla almond milk
• 1 Tbs. of cocoa powder
• ½ cup of ice

Instructions:

1. Slice the frozen bananas into quarters, and wash and cut up the avocado.
2. Place the items in a blender and blend for one minute.
3. Add the remaining ingredients to the blender.
4. Blend the mixture until it is smooth and creamy.
5. Pour into a tall glass and enjoy.

The preparation time is about five minutes.

Delicious Mixed Green Soup Recipe

Ingredients:

• 2 Tbs. of applesauce
• 1 medium onion, chopped
• 2 1/2 cups chicken broth
• 1 small tomato, chopped
• 3 cups of fresh kale greens
• 3 cups of fresh turnip greens
• 3 cups of fresh collard greens
• 1 cup canned white beans, rinsed and drained
• 1 cup of black beans, rinsed and drained
• 1 cup of corn, drained
• ½ tsp. of garlic powder
• ¼ tsp. of salt
• ¼ tsp. of black pepper
• ½ cup of almonds

Instructions:

1. In a large pot over medium heat, add the chopped onion and the chicken broth.
2. Saute the mixture for 10 to 15 minutes until the onions are tender.
3. Add the applesauce, tomato, greens, black beans, white beans, corn, garlic, salt, and pepper into the pot and cook for 30 minutes on low heat.
4. Stir frequently so not to burn.
5. Sprinkle the almonds on top of the soup, serve, and enjoy.

The preparation time is 15 minutes, and the cook time is 45 minutes.

Berry Cherry Chia Seed Jam

Ingredients:

• 1/2 cup chia seeds
• 1 cup water
• 3 cups frozen raspberries
• 3/4 cup frozen blackberries
• 3/4 cup frozen blueberries
• 6 oz. of frozen strawberries
• 1 cup of pitted cherries
• 1 1/2 cup honey

Instructions:

1. The chia seeds will have to be soaked for 5 to 10 minutes in water. The chia seeds should have a jelly-like appearance to the mixture.
2. In a saucepan, heat the blackberries, raspberries, strawberries, blueberries, cherries, and honey together over medium heat.
3. Cook the berries and the honey mixture for 20 minutes until the berries are mushy.
4. Pour the jelly-like chia seed ingredient into the berry mixture and cook for an additional two minutes.
5. Remove from the heat and let cool for 15 minutes.
6. Spread over toast or crackers and enjoy.
7. Store the jam in a mason jar when not in use.

The preparation time is 20 minutes, and the cook time is 25 minutes.

Mustard Lemon Dressing Recipe

Ingredients:

• 2 lemons
• 1 1/4 tsp. of minced garlic
• 1 tsp. of diced onions
• 1 tsp. of raw cashew butter
• 1 tsp. of raw almond butter
• ¼ tsp. of salt
• ¼ tsp. of pepper
• 3 tsp. of mustard
• 2 tsp. of parsley (fresh or dried)

Instructions:

1. Combine the juice of the two lemons with the garlic, onion, salt, pepper, mustard, parsley, cashew butter, and almond butter in a small glass bowl.
2. Mix the ingredients together until they are well-blended.
3. Serve with a side dish or drizzle over a favorite salad.

The preparation time is 5 minutes.

Tofu and Peanut Gravy Vegetable Recipe

Ingredients:

• 1 tsp. peanut oil
• 2 tsp. of sunflower seeds
• 1 pound fresh green beans (washed and trimmed)
• 2 tsp. of honey
• 2 tsp. of oyster sauce
• 2 cloves of garlic (chopped very fine)
• 1 small onion (chopped)
• 1 head of broccoli (chopped)
• 1 jar of roasted red bell peppers
• 5 pieces of mushrooms (sliced thin)
• 1 pound firm tofu (cubed)
• 3/4 cup peanut butter
• 3/4 cup hot water
• 2 tsp. vinegar
• 1 1/2 tsp. molasses
• A pinch of cayenne pepper

Instructions:

1. Place the peanut oil in a large skillet and over medium-high heat. Put the garlic slices, vinegar, and oyster sauce in the skillet and cook for 15 minutes.
2. Add the green beans and the hot water in the skillet and cook the mixture for 10 minutes or until the beans are soft.
3. Add the remaining ingredients -- the peanut butter, roasted red bell peppers, onion, sunflower seeds, broccoli, cayenne pepper, molasses, and honey -- into the skillet.
4. Let the mixture cook for about 10 minutes.
5. Add in the chopped tofu last and cook for an additional 20 minutes.
6. Serve and enjoy.

The preparation time is 25 minutes, and the cook time is 55 minutes.

Orange Salmon Fillet Recipe

Ingredients:

• 2 oranges sliced into rounds
• 1 onion, sliced thin
• 2 tsp. olive oil
• 6 to 7 oz. of salmon fillets
• 1 Tbs. lemon pepper
• 2 tsp. garlic powder
• 1 Tbs. dried parsley
• 1 cup orange juice
• 1 Tbs. lemon juice
• 1 Tbs. honey
• 1 Tbs. of molasses
• ¼ tsp. of black pepper
• ¼ tsp. of salt

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit
2. Add together the pepper, lemon, dried parsley, salt, black pepper, and garlic powder in a small mixing bowl. Layer the orange slices on the bottom of a glass baking dish large enough to hold the salmon fillets. Then, layer on top of the orange slices the sliced onions, and add the garlic powder. Sprinkle the herb mixture on top with a little olive oil.
3. Put the dish into the heated oven and bake for 30 minutes or until the oranges and onions are tender or soft. Take the dish out of the oven. Then, set the oven to 450 degrees Fahrenheit.
4. Push the onion and orange slices to the outer edge of the baking dish, and place the salmon fillets in the center. Season with the remaining half of the herb mixture. Whisk together the orange juice, lemon juice, and honey in a small bowl. Pour evenly over the salmon. Make a bed for the salmon fillets on top and in the center of the orange/onion mixture. Use the remaining herb seasoning on top of the salmon fillets. Add the honey, lemon juice, and orange juice in a cup and mix the ingredients well.
5. Pour the mixture over the salmon fillets.
6. Place the dish back in the oven for 15 to 20 additional minutes or until the salmon is tender.
7. Place the salmon on a serving dish and remove the oranges.
8. Cut up some extra oranges and place them along the sides of the cooked salmon.
9. Serve and enjoy.

Note: When slicing the oranges into rounds, it's important to use a sharp blade. In one hand, hold the fruit firmly and tuck fingers into the claw position. Keep knuckles extended past fingertips so as not to cut hand.

The preparation time is 20 minutes, and the cook time is 45 minutes.