1 cup frozen fruit (mango, strawberries, banana) ~35 mg calcium
1 cup frozen spinach or 2 cups fresh spinach ~80 mg calcium
1 teaspoon blackstrap molasses ~14 mg calcium
2 cups Planet Oat oat milk ~700 mg calcium
1 Tablespoon nut butter (Almond: ~45 mg calcium)
1/2 small avocado, optional
Throw it all in blender and give it a whirl. Approximately 874 mg of calcium. TIP: If you eat dairy, adding Greek yogurt to this smoothie will make it even more impactful for your beautiful bones!
Kale is that overachieving friend who is just good at e v e r y t h i n g. You know the type :). We discussed (Going Green, 9/6/20) how kale supports your body’s natural ability to produce digestive enzymes, as well as load you up with folate, calcium, antioxidants, vitamin K and polyphenols. It is clearly one of the most nutrient-dense foods on the planet🏅. Cook it up with some chickpeas for a plant-based protein, along with additional vitamins, minerals and fiber.
1 pound kale, washed, stems removed, chopped into bite-size pieces ~608 mg calcium
2 Tablespoons olive oil
3 cloves garlic, sliced thin
1 cup chopped onion
1/4 cup tomato paste
1 teaspoon coriander
1 15-ounce can no-salt-added chickpeas, rinsed and drained ~ 157 mg calcium
Freshly ground black pepper and salt, to taste
Place cast iron skillet over medium-high heat. Add olive oil, garlic and onion. Sauté until browned, about 5–7 minutes. Stir in tomato paste, coriander and kale.
As kale begins to wilt, about 4–5 minutes, stir in chickpeas. Reduce heat to low and simmer about 3–4 minutes. Remove from heat. Add black pepper and salt to taste. Place in serving dish. Makes 4 side-dish servings or 2 lunch/dinner servings. Approximately 765 mg of calcium.
THE REBELLIOUS RD
As a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect.