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Calcium Rich Recipes recipes


Last Updated : Nov 13,2019



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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Halim Drink Recipe, Best Source Of Iron
Recipe# 42357
Yesterday

 
 by Tarla Dalal
halim drink recipe | garden cress seed with lemon juice recipe | iron rich garden cress seed | how to make halim drink recipe | with 6 amazing images. Halim drink recip ....
Healthy Kofta Kadhi
Recipe# 5294
Yesterday

  This recipe has an associated video
 by Tarla Dalal
kofta kadhi recipe | healthy kofta kadhi | sprouted moong dal kofta in Gujarati kadhi | with amazing images. Watching weight or wanting to relish something supremely healthy? We have got you a delicious and unique re ....
Broccoli and Zucchini in Red Capsicum Gravy
Recipe# 39679
20 Nov 19

 
 by Tarla Dalal
When it comes to cooking, a little know-how can take you a long way and help you create an unending range of innovative foods, such as Broccoli and Zucchini in Red Capsicum Gravy. Here, look at how red capsicum lends itself to prepare a delectable gravy that is not only flavourful but healthy too, b ....
Creamy Macaroni with Broccoli
Recipe# 3308
16 Nov 19

  This recipe has an associated video
 
by Tarla Dalal
No Neapolitan meal is ever complete without a dish of macaroni. Macaroni was invented in this region and the word today has almost become generic for dried pasta. Although known elsewhere in Italy as "maccheroni", macaroni is the spelling used in Naples and throughout Europe. Macaroni tossed in a cr ....
Spinach Raita, for Weight Loss and Athletes
Recipe# 41131
15 Nov 19

  This recipe has an associated video
 by Tarla Dalal
First things first, this Spinach Raita is a pleasure to look at – with vibrant green shreds of spinach dotting sparkling white curds. The very appearance tempts you to taste it, while the punchy taste of black salt makes you fall in love with. This flavourful Spinach Raita is a great dish for at ....
Buckwheat Pancakes, Kuttu Pancake Diabetic Snacks
Recipe# 22269
15 Nov 19

  This recipe has an associated video
 by Tarla Dalal
Pancakes are favorites across the world. In this Indianised version, the not-so-common buckwheat combines with sour low-fat curds and bottle gourd to make iron and fibre-rich pancakes. Have it along with Green Chutney or
Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe
Recipe# 35071
15 Nov 19

 
 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 ....
Apple Rolls with Vanilla Cream
Recipe# 1417
15 Nov 19

 
 
by Tarla Dalal
Apple rolls, a healthier version of apple pie that is so flavourful when served with vanilla cream, the little effort that goes into this will earn you multiple times more praise! The dough has been prepared with whole wheat flour that enhances the fibre content.
Oats Apple Almond Milk Healthy Smoothie
Recipe# 42328
14 Nov 19

 
 by Tarla Dalal
No reviews
Go for this smoothie any time of the day, any day, any place! It’s yummy, filling and absolutely healthy. Made of a healthy combo of ingredients like oats, almond milk , curds and apple, this smoothie is loaded with nutrients and ideal for k ....
Cauliflower Greens Mixed Sprouts Tikki
Recipe# 42537
14 Nov 19

 
 by Tarla Dalal
Make the most of cauliflower greens to up your haemoglobin levels! Though not very commonly used, these greens are a very good source of iron and lend themselves to the preparation of very tasty dishes, such as this Cauliflower Greens Mixed Sprouts Tikki. This easy and tasty starter uses mixed s ....
Mint Raita (  Phudina Raita)
Recipe# 4243
14 Nov 19

 
 
by Tarla Dalal
Mint works it magic once again, leaving the diners spellbound with this flavourful and aromatic raita. The Mint Raita features an ideal combination of flavours including the peppiness of mint, the soothing tanginess of curds and the mild spiciness of cumin. A spoonful of sugar helps to highlight all ....
Sprouts, Spring Onion and Tomato Salad
Recipe# 2957
14 Nov 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 ....
Buckwheat, Moong and Vegetable Khichdi
Recipe# 3506
14 Nov 19

 
 by Tarla Dalal
Khichdi is light for the stomach, yet filling and nourishing. They often say soup is good for the soul, but I would say, "Khichdi is good for my soul". The aroma of this khichdi is irresistible, as it has been cooked with the aromatic spices. Buckwheat is commonly called as kutto or kutti no daro. T ....
Low Fat Curds
Recipe# 3962
13 Nov 19

  This recipe has an associated video
 by Tarla Dalal
low fat curd recipe | Indian low fat yogurt recipe | low fat curd for diabetics, heart, weight loss and acidity | with 18 amazing images. Indian low fat yogurt recipe is easy to make. All y ....
Spinach and Cottage Cheese Dumplings
Recipe# 1588
08 Nov 19

 
 by Tarla Dalal
Looking for a snack that is easy to prepare yet healthy and non-fried? Try these delicious spinach and cottage cheese dumplings innovatively flavoured with nutmeg powder. The addition of baking soda makes these dumplings soft and comforting to bite into. Once you have prepared the ingredients, it ta ....
Spicy Chapati Cooked in Buttermilk
Recipe# 4676
08 Nov 19

 
 
by Tarla Dalal
A traditional tempering and fresh buttermilk transform leftover chapatis into a healthy and tasty snack – that you can have for breakfast or any time you are hungry! You can boost the nutrition quotient of the calcium and protein loaded Spicy Chapati Cooked in Buttermilk by adding a cup of vitamin-r ....
Papaya and Green Apple Smoothie
Recipe# 40111
08 Nov 19

 
 
by Tarla Dalal
The delightful flavour and amazing texture of this smoothie will surely be noticed by you! An amazing blend of fruits, curds and vanilla essence makes this a real heart throb. In fact, once you taste it, this Papaya and Green Apple Smoothie will win hands down over any junky snack you might consider ....
Buckwheat Groats Strawberry Porridge, Healthy Breakfast
Recipe# 42303
08 Nov 19

 
 by Tarla Dalal
Buckwheat groats are the hulled seeds of the buckwheat plant. The tiny triangular seed is a treasure-trove of nutrients, which you must try to include in your diet. You can roast it and add to cereal mixes and salads, or make a tasty porridge out of it. Perked up with strawberry, a tinge of cinn ....
Whole Wheat and Methi Khakhra
Recipe# 39290
08 Nov 19

 
 
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 ....
Cauliflower Greens, Methi and Palak Healthy Subzi
Recipe# 42325
08 Nov 19

 
 by Tarla Dalal
No reviews
Do you tend to use the cauliflower and throw away the greens? Don’t do that ever again, because what you consider as waste is actually a tasty, green, nutri-dense ingredient that can be used to make awesomely tasty dishes like this one! The Cauliflower Greens, Methi and Palak Healthy Subzi featu ....
Suva Masoor Dal, Zero Oil Healthy Dal
Recipe# 22176
07 Nov 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, ....
Healthy Lentil Soup, Yellow Moong Dal Soup Recipe
Recipe# 7438
07 Nov 19

 
 by Tarla Dalal
The yellow colour and soothing mushiness of moong dal are a pleasant contrast to the vibrant orange colour and snappy juiciness of carrots, making this Healthy Lentil Soup a very appealing entrée. Not only is it tasty, this sumptuous soup is also beneficial in keeping blood pressure under cont ....
Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )
Recipe# 35090
07 Nov 19

 
 by Tarla Dalal
Our bones lose calcium as we age, and therefore a calcium-rich diet is extremely important to help regain the bone strength. Nachni or ragi is rich in calcium and including it as part of the daily diet helps build strong bones. These crisp nachni khakhras are enjoyable to eat and they also help ‘up’ ....
Moong Dal and Spinach Soup
Recipe# 1339
07 Nov 19

  This recipe has an associated video
 
by Tarla Dalal
Good health in a bowlful, that is what this soup is! Moong Dal and Spinach Soup is a zero-oil recipe, brimful of protein, vitamin A and iron – all of which will make your eyes sharp and keen. Moreover, the use of low-fat milk reduces the calorie content of this recipe, while retaining a good q ....
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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