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Calcium Rich Recipes recipes


Last Updated : May 20,2019



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)


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Moong Soup with Paneer, How To Make Moong Soup
Recipe# 358
30 Apr 19

 
 by Tarla Dalal
Using moong dal in a soup makes for an innovative Indian recipe! Soft, pressure-cooked moong dal actually lends itself as a grainy and creamy base. Flavoured with a tadka of cumin seeds, mustard and pepper in ghee, the soup is not ready to serve until you add s ....
Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe
Recipe# 35071
18 Oct 10

 
 by Tarla Dalal
A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron lev ....
Green Smoothie, Healthy Breakfast Smoothie
Recipe# 42064
01 Apr 19

 
 by Tarla Dalal
Fancy a glassful of healthy fruits and greens, so tasty that you will be game to have it again the next day, and every other day! The Green Smoothie is one such magical treat that combines the goodness and taste of fruits, greens and ginger with the lusciousness of curds. You will love the c ....
Almond Honey Cinnamon Milk, Healthy Vegan Breakfast Recipe
Recipe# 42189
17 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Elegantly flavoured and pleasing to the palate, this Almond Honey Cinnamon Milk is a glassful of goodness! It is easy and cost-effective, yet tasty and brimming with nutrients. After several trials, we have arrived at the perfect blend of ingredients, so we suggest you go with it without any mod ....
Blueberry Avocado Vegan Smoothie, Healthy Breakfast
Recipe# 42140
06 Oct 17

 
 by Tarla Dalal
Creamy avocados and tangy blueberries come together to give you a luscious smoothie with an invigorating flavour! Add some almond milk too, and you get an irresistible deal. Tinged with vanilla essence and sweetened with maple syrup, this Blueberry Avocado Vegan Smoothie has a really awesome tas ....
Rajma Vegetable Healthy Lunch Salad, One Dish Meal
Recipe# 42201
25 Jan 18

 
 by Tarla Dalal
Occasionally, all of us feel like skipping our regular staples and opting for a salad lunch instead. With health-consciousness on the rise, some people are even doing it on a regular basis. The Rajma Vegetable Healthy Lunch Salad is one such one-dish meal, which is so tasty that you will not mis ....
Anti- Cancer and Anti- Inflammation Spinach Juice
Recipe# 42166
09 Feb 19

 
 by Tarla Dalal
Some foods are so easy to make yet so beneficial, you feel like saying – oh, why didn’t I know about this earlier! Well, the Anti-cancer and Anti-inflammation Spinach Juice is a perfect example. An apt blend of ingredients like spinach and tomatoes gives it a nice taste and consistency, while at ....
Blueberry Coconut Water Smoothie, 3 Ingredient Smoothie
Recipe# 42133
23 Mar 18

 
 by Tarla Dalal
The Blueberry Coconut Water Smoothie is a nice and pulpy smoothie with the pleasant taste of coconut and the zesty tang of blueberries. The addition of coconut meat gives a nice pulpy consistency to the smoothie. However, you need to clean the coconut meat well and remove any brown skin before u ....
Coconut Water with Coconut Meat
Recipe# 40496
15 Apr 19

 
 
by Tarla Dalal
This refreshing drink has a nice texture, which is quite unlike any juice you have ever had before. Coconut Water with Coconut Meat has a pulpy texture, and when served chilled, it tingles your taste buds with the mildly-sweet but electrifying flavour, which is unique to coconut water. C ....
Pineapple and Banana Smoothie
Recipe# 42067
05 Sep 17

 
 
by Tarla Dalal
Pineapple and banana demonstrate an amazing synergy in this tasty smoothie. The soft texture and appealing sweetness of bananas balance the sharp, invigorating flavour and texture of pineapples very well, resulting in a luscious smoothie with a very enjoyable flavour. Curd adds to the creaminess ....
Ragi Roti Stuffed with Paneer
Recipe# 42062
28 Apr 18

 
 
by Tarla Dalal
The humble Ragi Roti turns into an awesome snack in this recipe! Here, the rotis are lined with peppy chutneys, and rolled up with exciting fillings like spiced paneer cubes and crunchy onions. You have to take care to knead the ragi roti dough till it is really soft and pliable. The rotis also ....
Spinach Mushroom Sabzi, Palak Mushroom Recipe
Recipe# 41220
05 Jul 18

 
 by Tarla Dalal
The Spinach Mushroom Subzi is a luxuriant dish that vibrates with the effect of spices, whole and ground. The contrasting textures of mushrooms and spinach make the subzi a delight to chew while the addition of fresh cream gives it a lusciously rich mouth-feel. You must take care not to over-coo ....
Hyderabadi Khatti Dal
Recipe# 41544
07 Mar 17

 
 by Tarla Dalal
Loads of tomatoes and tamarind give this Hyderabadi Khatti Dal a tongue-tickling tanginess, while a splash of spice powders and other pungent ingredients like ginger, garlic and green chillies add to its finger-licking taste! This everyday dal ....
Nachni Paneer Pancake
Recipe# 4201
16 Feb 19

 
 by Tarla Dalal
Calcium is a nutrient that is required by people of all age groups, for healthy growth and maintenance of bones and teeth. Here is how you can get a tasty calcium-boost from a surprise ingredient – nachni. A millet that is not consumed frequently by most of us, nachni or ragi is one of the greatest ....
Paneer Palak Koftas in Makhani Gravy
Recipe# 3565
02 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Low-cal Paneer Palak Kofta in Makhani Gravy, anyone? The weight-watcher is usually terrified of words like paneer and makhani, but here is a low-cal version of this popular North Indian dish specially formulated to please food lovers without adding to their waistline. The innovative twist here is th ....
Kamlalebu Kheer, Healthy Bengali Orange Kheer
Recipe# 41995
13 Nov 18

 
 by Tarla Dalal
When milky richness and refreshing tanginess come together, you get a beautifully balanced flavour, which you can experience in this Kamlalebu Kheer. This Healthy Bengali Orange Kheer is made of well-cooked cow’s milk, sweetened with little sugar, and perked up with chopped orange segments. ....
Stuffed Moong Sprouts Dosa
Recipe# 4666
11 Sep 14

 
 
by Tarla Dalal
If you love tacos, wraps and just veggie-loaded snacks, you will love this stuffed dosa too! The Stuffed Moong Sprouts Dosa is a filling breakfast that provides a good wallop of protein (for healthy cells), calcium (for healthy bones) and iron (for haemoglobin). It is also an innovative and tasty wa ....
Suva Masoor Dal, Zero Oil Healthy Dal
Recipe# 22176
05 Apr 19

 
 by Tarla Dalal
For many, dal is the ideal comfort food. It satiates and soothes, while also giving you ample nutrition. The Suva Masoor Dal is a veritable treat for such dal lovers. The unique combination of dill with masoor dal gives this recipe a distinct flavour, which is boosted by the addition of garlic, ....
Creamy Herb Pasta, Veg Calcium Rich Recipe
Recipe# 4824
14 Jun 14

 
 by Tarla Dalal
The very same irresistible taste, the same luscious mouth-feel and the same unabated excitement of feasting on pasta, albeit with an excitingly healthy twist! Here, we have made delicious Creamy Herb Pasta with whole wheat pasta, thickened with whole wheat flour and boosted with calcium-rich pan ....
Bhinda Ni Kadhi, Gujarati Bhindi Kadhi
Recipe# 609
23 Nov 14

 
 by Tarla Dalal
The versatile ladies finger is used widely in Gujarati cuisine, in many dry as well as gravy recipes. Here we present, Bhinda ni Kadhi, where ladies finger mingles with the traditional kadhi. As a slight variation to this recipe, you can add sliced and sautéed o ....
Oats and Vegetable Au Gratin
Recipe# 39892
14 Mar 15

 
 
by Tarla Dalal
Au gratin is a continental dish, traditionally made with fat-laden white sauce and cheese. Here we have made the white sauce using low-fat milk, and to your surprise, we have used fibre-rich oats for thickening it! The Oats and Vegetable Au Gratin is also chock-full of colourful veggies, which are h ....
Apple Cinnamon Soya Shake
Recipe# 7459
12 Apr 15

  This recipe has an associated video
 
by Tarla Dalal
A satiating fruity in-between snack, that can be made in a jiffy. The antioxidant flavonoids from soya, fibre from apples and the bio-active compound from cinnamon helps to avoid a quick rise in blood sugar levels and the low-fat milk gives you enough calcium while avoiding the unnecessary fat.
Broccoli Aur Paneer ki Subzi
Recipe# 4766
05 Jun 13

 
 
by Tarla Dalal
The eye-catching contrast between broccoli and paneer is sure to grab your attention as soon as you prepare the ingredients for this subzi. Indeed, the two ingredients make a snazzy pair with their complementary colours, flavours and textures. Onions, ginger, garlic and tomatoes together with ....
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Calcium Rich Recipes
5
 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!!
Reply
30 Jul 18 10:29 AM
Calcium Rich Recipes
5
 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.
Reply
06 Sep 17 02:53 PM