10 Healthy Calcium-Packed Recipes

 

Meals for your bones

Calcium is essential in building strong teeth and bones, and it may even keep you thin. Get your daily dose with these 10 figure-friendly meals that pack plenty of calcium.

Wilted Escarole Salad With Figs, Bacon, and Blue Cheese

With more than 20% of your daily dose of calcium, this Mediterranean salad has plenty of this important mineral.

Ingredients: Bacon, escarole, extra-virgin olive oil, shallots, balsamic vinegar, orange juice, dried figs, sugar, blue cheese

Calories: 208

Three Cheese and Sage Ravioli

Cheese is a rich source of calcium, so it's no surprise this pasta contains nearly 40% of your recommended intake. But by using part-skim ricotta cheese, this recipe keeps the fat in check.

Ingredients: Olive oil, shallots, red Swiss chard, part-skim ricotta, goat cheese, Parmesan, sage, wonton wrappers, pesto

Calories: 346

Chicken and Wild Rice Soup

Light cheese and a flour-and-milk mixture keep this soup creamy but surprisingly low in fat. You'll get 329 milligrams of calcium (about 30% of your daily intake), but only 7 grams of fat.

Ingredients: Wild rice, onion, garlic, less-sodium chicken broth, baking potato, reduced-fat milk, all-purpose flour, light processed cheese, roasted chicken breasts, parsley

Calories: 280

Canadian Bacon and Cheese Quesadillas With Arugula Salad

Satisfy your craving for comfort food with these calcium-rich quesadillas. Each serving contains more than 50% of your daily recommended calcium intake, plus plenty of filling protein.

Ingredients: Flour tortillas, Canadian bacon, shredded mozzarella cheese, yellow bell pepper, arugula, vinaigrette

Calories: 533

Swiss Enchiladas

Enjoy your favorite Mexican food for less than 450 calories. The roasted chicken adds a smoky flavor to the savory tomatoes, and Swiss cheese adds a mild flavor and almost 50% of your daily calcium.

Ingredients: Onions, roasted chicken breast, garlic, diced green chiles, diced tomatoes, reduced-fat milk, all-purpose flour, fat-free flour tortillas, Swiss cheese

Calories: 419

Linguine Frittata With Greens

This dish packs in calcium through milk and cheese, but also includes a calcium-rich veggie. One cup of collard greens contains more than 25% of your daily calcium intake, giving this dish 421 milligrams of calcium (more than 40% of your daily needs).

Ingredients: Cooking spray, butter, leeks, eggs, low-fat milk, Parmesan cheese, oregano, linguine, collard greens, shredded part-skim mozzarella

Calories: 330

Grilled Shrimp Pizza

This nontraditional pizza is full of lean protein, iron, and more than 40% of your daily calcium. Queso fresco, a creamy Mexican cheese, makes getting calcium especially delicious.

Ingredients: Honey, active dry yeast, all-purpose flour, stone-ground cornmeal, cooking spray, olive oil, large shrimp, part-skim mozzarella, queso fresco, green salsa, cilantro

Calories: 458

Ultra-Chocolate Smoothie

Sneak in your calcium—plus protein and fiber—with this on-the-go breakfast. Low-fat frozen yogurt adds more than 30% of your daily calcium.

Ingredients: Unsweetened cocoa, unsweetened almond milk, chocolate low-fat frozen yogurt, dark chocolate shavings (for garnish)

Calories: 340

Greek Yogurt Parfait

Yogurt is an easy and delicious way to sneak calcium into a variety of foods. And thicker yogurts, like Greek yogurt, provide lots of protein as well.

Ingredients: Greek yogurt, vanilla extract, honey, clementine, pistachios

Calories: 180

Garden Vegetable Crustless Quiche

Taking the crust off this quiche cuts calories, but still leaves you with the rich, calcium-packed filling. One serving contains more than 35% of your daily calcium.

Ingredients: Egg substitute, eggs, reduced-fat cheddar cheese, reduced-fat Monterey Jack cheese, low-fat milk, all-purpose flour, baking powder, fat-free cottage cheese, zucchini, potato with onion, green bell pepper, mushrooms, parsley, tomatoes

Calories: 230

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