When picking out meals, we are usually psyched about the proper intake of very popular nutrients, including carbohydrates, protein, and vitamins. However, there is a need for vegan meal recipes rich in calcium.
Without undermining the importance of those mentioned above, it is necessary not to make minerals take a back seat. Magnesium, sodium, calcium, and phosphorus, to mention a few, are minerals very effective for the development of the human body.
In this article, the focus is drawn to calcium, a mineral essential for the growth and proper grooming of bones and teeth. It doesn’t stop there as calcium sees to healthy heart action, helps against muscle pulls and cramps, and also prevents excessive bleeding when one’s injured by clotting the blood.
How Vegans Can Get Calcium-Filled Foods.
Health experts advise that a minimum of 1 gram of calcium which can be measured up to a maximum of 2.5 grams, should be taken daily. Largely, sources of calcium are commonly associated with dairy products such as milk, cheese, and yogurts.
However, Vegans need not fret about the possibilities of including calcium-rich foods in their daily meals. There is a range of veggies and nuts that contain essential minerals.
Sources of Vegan Calcium
Broccoli is a leafy green vegetable with about 43 milligrams of calcium when measured in a cup.
Other foods equally rich in calcium include Tofu, Chia seeds, Almonds, Oranges, Collard greens, Bok Choy, Soy milk, Figs, Sunflower seeds, and Okro.
An exciting fact is that to a great extent; Soy milk contains as much calcium as found in cow milk. Therefore, Vegans should not be concerned about lactose tolerant persons getting a richer source of calcium than them.
Lovers of veggies should see to the daily consumption of some or all of the edibles outlined. Although the minimum or zero intakes of animal protein reduces lack of calcium, Vegans should not ignore the inclusion of greens rich in calcium in their diets.
Vegan Meal Recipes
Meals should not be boring because you are trying to get more calcium. There is a wide range of recipes for your optimum use, which spices up your cooking as a vegan.
While at it, be careful not to overcook the vegetables as they can lose minerals and other nutrients.
Here’s a fine list of recipes you can try your hand at. So why not get started on the prevention of brittle bones with the help of these diverse dishes!
Tofu Pie with Spinach and Broccoli
- Pre-made pie crust. one pound of broccoli and spinach.
- One medium onion, two cloves of garlic, and olive oil.
- One pound of firm drained tofu, a half cup of non-dairy milk, or soy.
- ¼ teaspoon of Dijon mustard, ¾ teaspoon of salt, ¼ teaspoon of ground nutmeg, ½ teaspoon of ground red pepper, and two tablespoons of vegan parmesan cheese.
Ginger Tempeh Stuffed Sweet Potatoes With Almond Butter Sauce
Sweet potatoes, pepper for sauce, seasonings, bell pepper, tempeh, almond butter sauce, and Scallions.
Tempeh collard wraps
- Four large collard leaves
- One red bell pepper, one avocado.
- ½ lime, 1 cup of raw pecans
- 3 ounces of Alfalfa
- One tablespoon of tamari
- Minced garlic, grated ginger, and one teaspoon of extra virgin oil
Banana Bread Bars
- ½ roughly chopped banana and dates.
- ¼ cup of ground almonds
- ½ tablespoon of lemon juice, ½ teaspoon of vanilla extract.
- ⅛ teaspoon of sea salt, a large pinch of cinnamon, and nine tablespoons of popped buckwheat.
Bean Burger
- Two cups of pinto beans, 2 cups of canned beans.
- ½ medium yellow onion,½ of quick oats, ¼ of firm tofu
- One tablespoon chili powder, one tablespoon of soy sauce, ½ tablespoon of cumin, and salt.
Broccoli Salad topped with Sesame dressing and Cashews.
With the outlined, vegans should be able to get full access to calcium. And, of course, you can always go for a chilled glass of traditional orange juice. At this point, you are probably wondering and saying to yourself, “what’s the hassle about calcium?”
Calcium is responsible for the continuous grooming of the bones and teeth, just like filling a car with gas. You just have to keep it running. The bones and teeth are constantly mentioned because they are areas where calcium is most effective.
The lack of calcium in children can result in rickets. When a child suffers from this disease, there is a general body weakness. Such a kid will experience a delay in locomotion. More so, the absence of calcium in growing children can result in stunted growth.
Women in menopause with a lack of calcium will be bound to experience osteoporosis. Vegans can prevent such developments by adhering to a strict food timetable that encourages the consumption of calcium-rich meals, especially in growing children.