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Calcium Rich Recipes recipes

Last Updated : Jun 28,2019

कॅल्शियम युक्त आहार - हिन्दी में पढ़ें (Calcium Rich Recipes recipes in Hindi)
કેલ્શિયમ યુક્ત આહાર - ગુજરાતી માં વાંચો (Calcium Rich Recipes recipes in Gujarati)

Calcium Rich Recipes, Calcium Rich Indian Recipes

calcium rich recipes. calcium rich Indian recipes. Get your daily dose of calcium with these awesome recipes, packed with apt ingredients like dairy products ( milk, curds, cheese, Paneer and Buttermilk), green leafy vegetables (like Spinach, amaranth. colocassia, Fenugreek etc. and other vegetables like Broccoli), Walnuts and pulses (like Chana Dal, urad dal, Masoor Dal, green moong dal, yellow moong dal, Moong, moth beans, chana) . There are calcium rich recipes to cater to all age groups, ranging from colourful, exciting calcium rich recipes for kids and youngsters to traditional, easily-chewable recipes for seniors. Here is  a list of TOP 42 Calcium Rich Foods.

Whey Soup ( Calcium Rich Recipe )Whey Soup

Calcium is required from Kids to Adults

Calcium is a mineral that makes bones stay strong. The human body consistently remove small amounts of calcium from our bones and that has to be topped up with Calcium rich foods. Calcium is a necessity for all … right from a newborn to an aged person, as the body’s need for calcium actually increases as one gets older. This is so because bones reach maximum strength and density around age 30, but as we age, our body absorbs calcium from our diet at a lower rate. We need to eat foods high in calcium to make up for this lower absorption and to help maintain the bone strength gained in the former years.

How does Calcium get absorbed in your body?

The 2 keys to Calcium absorption is to make sure you are getting enough Vitamin D and healthy fat. If you are deficient in Vitamin D, then your body is not going to absorb calcium properly. Spent time out in the sun to get your Vitamin D and if not then take supplementation for it. There are many individuals who go on crash diets and eat low fat foods or avoid fat altogether. This will result in the hinderance of calcium absorption and lead to calcium deficiency in your body. Healthy fat examples are avocado, olive oil, almonds, walnuts, peanuts, paneer, coconut milk etc.

Eat your paneer to top up your calcium levels

Have one cup of homemade full fat paneer and you get 75% of your calcium requirements in the day while low fat paneer will give only 18% of your paneer daily requirement if you are 50 plus in age. So always choose some paneer recipes like palak paneer recipe, ragi roti stuffed with paneer or palak paneer methi chaman

Palak PaneerPalak Paneer

3 Things to ensure that your Calcium Levels are topped up.

  3 Things to ensure that your calcium levels are topped up.
1. Eat Calcium Rich Foods
2. Top up your Vitamin D
3. Ensure you take healthy Fat in your diet.

Don't forget your Til for topping up calcium

Til has the highest concentration of calcium. One cup of til or sesame seeds is 174% of your daily calcium requirements. So make this healthy Lebanese dip called tahini paste recipe made of til and olive oil only. 

Tahini Paste, Lebanese Tahini PasteTahini Paste, Lebanese Tahini Paste

Calcium Recommended Daily Allowance

Calcium requirements for adult men above 50 is 1,000 mg per day and adult women above 50 is 1,200 mg per day. For a detailed RDA (recommended daily allowance) of Calcium, please see Daily Calcium Requirements

Enjoy our collection of Calcium Rich Indian Recipes given below from Calcium Rich Breakfast to Calcium Rich Desserts.

Calcium Breakfast (49 recipes)
Calcium Dals & Kadhis (23 recipes)
Calcium Rich Desserts (36 recipes)
Calcium Rich Drinks Smoothies Juices (43 recipes)
Calcium Rich International Recipes (36 recipes)
Calcium Rich Rice, Khichdi and Biryani (18 recipes)
Calcium Rich Rotis & Parathas (31 recipes)
Calcium Rich Salads & Raitas (43 recipes)
Calcium Rich Soups (18 recipes)
Calcium Rich Starters & Snacks (58 recipes)
Calcium Rich Vegetables (66 recipes)

Show only recipe names containing:

Chana Kofta Kadhi
Recipe# 5626
20 Apr 19

 by Tarla Dalal
Add zest to life with this bone-strengthening treat! With a bouquet of healthy ingredients including curds, fenugreek, spinach and kabuli chana, the Chana Kofta Kadhi gives your meal a protein and
Shahi Korma Biryani
Recipe# 22153
23 Mar 13

  This recipe has an associated video
 by Tarla Dalal
Truly royal! unlike the traditional method of adding loads of cream, ghee etc. To make this shahi recipe, here we use low fat milk and zero-oil. You won’t know the difference… it tastes just as good! i have replaced cream with poppy seeds and cashewnut paste to impart the required richness and flavo ....
Sprouts, Spring Onion and Tomato Salad
Recipe# 2957
07 Feb 19

 by Tarla Dalal
Quick, easy and tasty too – what a combination! The best part is that this Sprouts, Spring Onion and Tomato Salad has as much nutritional appeal too, making it a must-have in the preconception period and first trimester. Tangy and crunchy, it is an excellent source of folic acid, iron and protein. T ....
Spinach and Mint Juice
Recipe# 32983
27 Oct 18

 by Tarla Dalal
Put the excitement back into your day with this punch-packed Spinach and Mint Juice. Full of vitamin A and iron, this drink is also reinforced with lemon juice, which not only imparts a nice tanginess but also improves the absorption of iron. Coriander and jal jeera powder lend a masaledar touch mak ....
Fresh Fruit Raita ( Calcium Rich Recipe )
Recipe# 35063
31 Jan 19

 by Tarla Dalal
This sweet and delicious raita makes use of curds-which is a powerhouse of calcium. A cup of low-fat curd meets 25% of the adult recommended dietary allowance for calcium. So ensure that you include a cup of curd in your daily intake of food. This raita will ensure that you stock up on calcium throu ....
Soya and Til Crispies
Recipe# 39884
14 Mar 15

 by Tarla Dalal
What would life be without crispies to munch on? Indispensable though they seem to the foodie, doctors often advice against them, due to the high calorie count. Not when you know the smart ways to make low-cal crispies! Here, a dough of whole wheat flour and soya flour along with black sesame seeds, ....
Fruit Sandesh (  Calcium)
Recipe# 4831
03 Sep 18

by Tarla Dalal
The Fruit Sandesh is sure to send perky signals of delight to your brain! A rich sandesh topped with homemade orange sauce and an assortment of fruits, this dessert is a medley of all your favourite things. The presentation is so exciting that everybody, including kids, will surely give it a try – a ....
Stuffed Nachni Paratha
Recipe# 36947
21 Sep 18

 by Tarla Dalal
Ragi is called a wonder grain, and rightly so. Not only is it nutritious, but prepared the right way it can be quite tasty too. Once you develop a taste for ragi and the other millets, you would always prefer to have these instead of refined and polished grains. This sumptuous gluten-free paratha of ....
Mexican Parathas
Recipe# 22398
26 Nov 07

 by Tarla Dalal
Another blend of Indian and international flavours, that is sure to steal your heart! It's a favourite with me as it has corn, cheese and capsicum. Coloured capsicum makes these Parathas rather good-looking; and it's easy to tempt anyone to taste them! It is advisable to use cooking or mozzarella ch ....
Spaghetti with Spinach and Mushrooms
Recipe# 1833
25 Nov 14

  This recipe has an associated video
 by Tarla Dalal
Spaghetti with Spinach and Mushrooms is a satiating meal that satisfies not just your stomach but your culinary senses too, with its creamy texture and crunchy interludes. Going beyond plain white sauce, this spaghetti preparation features a milky, cheesy, creamy sauce chock-full of spinach and mush ....
Date and Apple Shake
Recipe# 3548
26 Nov 12

 by Tarla Dalal
All of us are aware of the famous proverb "an apple a day keeps a doctor away". So here's a perfect fat and natural sugar drink made of apples blended with dates and milk to start off your day. Chill all the ingredients before making the shake. Also remember to finish it quickly, as the apples ten ....
Tangy Orange Delight
Recipe# 5674
30 Mar 19

 by Tarla Dalal
Ready in a jiffy, this tongue-tickling smoothie is prepared using orange juice and fresh curds. Make sure you use fresh curds to make this Tangy Orange Delight, because orange provides enough tanginess and using sour curds might make it too sharp to enjoy. If the orange juice is too sweet or sour, y ....
Bharvan Baingan Khichdi
Recipe# 22157
23 Mar 13

by Tarla Dalal
An interesting way to serve brinjal and khichadi! 'Bharvan' means stuffed, brinjal are stuffed with a spicy mixture of besan, coconut and spices. It not only adds spice to the otherwise bland khichadi but also perks up the flavour of the dish. Although slightly higher in calories a small portion of ....
Chana Palak, Healthy Heart Chole Palak Recipe
Recipe# 5570
23 Aug 11

 by Tarla Dalal
Creamy white chana and vibrant spinach are a match made in heaven, not only due to their complementary good looks, flavour and texture, but also the heart-friendly blend of nutrients and fibre. Chana Palak, a luscious preparation of chickpeas, cooked in a mild gravy of spinach, flavoured with ....
Bohri Khichdi
Recipe# 22158
23 Mar 13

 by Tarla Dalal
Stylish, peppy khichdi! Layer the khichdi with a simple onion, curds and red paste gravy to make a tongue-tickling delicacy. Serve hot with low fat curds to enjoy a totally scrumptious meal. Toovar dal, milk and curds, most of the ingredients used in this dish brim with
Whole Wheat and Methi Khakhra
Recipe# 39290
11 Sep 14

by Tarla Dalal
Khakhras have been one of the healthiest snack options since time immemorial. Is it the crispness, the flavouring or the slow-cooking process that makes it so delicious, we cannot say, but overall the outcome of this recipe is just fantastic! Extremely healthy with fibre-rich wheat and iron-rich met ....
Lettuce, Orange and Spinach Salad
Recipe# 3462
04 Apr 19

by Tarla Dalal
A colourful salad that's sure to appeal to your taste buds as well your eyes. This fibre rich salad will also add plenty of vitamin A, vitamin C, calcium and iron. Since vitamin C is a very volatile nutrient, it should be added just before serving, so do use freshly squeezed lemon juice. You can als ....
Stuffed Karelas in Makhani Gravy
Recipe# 3499
24 Jun 19

by Tarla Dalal
Karela is a low calorie vegetable which is acclaimed for its anti-diabetic properties. This recipe is an attempt to make them appealing. The karelas are stuffed with moong dal and served in a makhani gravy that is made using very little oil. Enriched with protein, calcium, vitamin A, vitamin C, ir ....
Stuffed Lychees ( Diabetic Recipe)
Recipe# 3480
20 Aug 11

by Tarla Dalal
These dainty chenna filled lychees are sure to melt in your mouth. Choose sweet lychees to make this dessert because sharp or acidic lychees are not going to complement the filling. You can have 2 pieces at one time without feeling guilty.
Date and Apple Kheer
Recipe# 36898
20 Aug 10

 by Tarla Dalal
Kheer has always been a part of the Indian spread. Times have changed, but kheer continues to find a special place in our meal! over time, several variations of kheer have emerged. Here I present a very healthy version, especially for diabetics a dessert made with apples and dates cooked in lo ....
Lapsi Methi Muthias
Recipe# 3557
26 Nov 12

 by Tarla Dalal
Another fibre rich snack that abounds in iron and vitamin A. These delectable muthias are sure to keep you 'full' for a long time. These are slightly more crumbly than regular muthias because of the broken wheat, but I guarantee you will love them.
Shahi Soya Subzi
Recipe# 22430
26 Nov 07

 by Tarla Dalal
Even the humble soya chunks become royal when floated atop a rich "Shahi" white gravy. Drain out the water and also the foam that forms on top of the onions and cashew mix when cooking as the flavour will be spoilt if you keep the foam on.
Mexican Rice (  Zero Oil Dal and Chawal)
Recipe# 22160
23 Mar 13

  This recipe has an associated video
 by Tarla Dalal
The use of vibrant red chilli flakes, mealy kidney beans, peppy capsicum and pungent garlic make the Mexican character of this dish very clear indeed. This rice delicacy is made without oil, and using brown rice instead of white to enhance the fibre content. Moreover, lots of fibre-rich and nutritio ....
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Calcium Rich Recipes
 on 28 Jul 18 03:51 PM

Tarla ji Your recipes are very delicious 17 years back when I bought Microwave Oven gifted your recipes booklet with lot of gourmets you are the most senior Master chef in India thanking You D D Prasad
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Tarla Dalal    Happy to know you have liked the recipe. Do try more recipes and give us your feedback. Happy Cooking!!
30 Jul 18 10:29 AM
Calcium Rich Recipes
 on 06 Sep 17 02:52 PM

Great collection of Calcium rich Indian recipes. You have gone into great depth giving explanations and nutritive values.
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Tarla Dalal    Thanks Meena. Glad you liked the collection of recipes.
06 Sep 17 02:53 PM