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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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Easy Cheesy Vegetable Pasta
Recipe# 2993
Yesterday

 
 
by Tarla Dalal
This pasta dish is satisfying because of its high carbohydrate content which is beneficial for you especially during your first trimester and also while you are lactating. The milk and cheese are good sources of protein and calcium while the other ingredients supplement this recipe with iron, folic ....
Buckwheat and Sprouts Khichdi
Recipe# 33261
Yesterday

  This recipe has an associated video
 
by Tarla Dalal
Buckwheat and Sprouts Khichdi, is light on the stomach, yet filling and nourishing. The aroma of this khichdi is irresistible, as it has been cooked with an appropriate selection of spices. Moong dal and sprouts are a good source of protein, making this a very healthy and wholesome choice for ....
Broccoli Broth ( Healthy Soups and Salads Recipe)
Recipe# 4623
11 Jun 19

 
 by Tarla Dalal
No more running noses and sneezy wheezies. Ensure good health and immunity with this vitamin C rich soup made of vibrantly coloured and flavourful broccoli. The antioxidants contributed by broccoli and the other ingredients in this soup counteract the harmful cellular by products created during norm ....
Lauki Aur Phudine ka Raita
Recipe# 3594
06 Jun 19

 
 
by Tarla Dalal
This tangy curd preparation makes a wonderful summertime treat when served chilled. Grated lauki contributes minimal calories and also blends perfectly with the 'minty' flavour of this
Broccoli and Paneer Tikki ( Healthy Starter)
Recipe# 35022
06 Jun 19

  This recipe has an associated video
 by Tarla Dalal
The Broccoli and Paneer Tikki is a simple yet innovative starter that’ll brace the tummy for an exciting meal! Featuring a healthy blend of ingredients like antioxidant-rich broccoli, calcium-rich paneer a ....
Strawberry Chickoo Shake
Recipe# 2930
06 Jun 19

 
 
by Tarla Dalal
Ah, this shake is just what you will need when you are too famished to cook, too nauseated to eat, but badly in need of a sumptuous snack. Chock-full of nutrients like protein, calcium, vitamin C and fibre too, this is as satiating as a snack can get. At the same time, the peppy flavour ....
Papaya and Green Apple Smoothie
Recipe# 40111
06 Jun 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 ....
Doodhi Theplas
Recipe# 3592
03 Jun 19

  This recipe has an associated video
 by Tarla Dalal
This is the real thing - a healthy snack that is full of protein, calcium and fibre. You'll be amazed at how easily this traditiona ....
Paneer and Pesto Mini Pizza
Recipe# 39904
31 May 19

 
 
by Tarla Dalal
Soft, crumbly paneer and crisp capsicum are perfectly complementary in texture, colour and flavour. Understandably, they are the ideal combination to top this whole wheat pizza! Pesto sauce, made using walnuts, enhances this duo further, also pooling in abundant omega-3 fatty acids. All said, the b ....
Paneer Bhurji
Recipe# 190
29 May 19

  This recipe has an associated video
 by Tarla Dalal
Paneer bhurji is a popular preparation loved by Indians across the world. It is an easy, spicy dish that tastes great with bread and parathas! Down south, Paneer Bhurji is sometimes used as a stuffing for dosas to make paneer dosa, similar t ....
Broccoli Soup ( Calcium Rich)
Recipe# 4814
29 May 19

 
 
by Tarla Dalal
Broccoli is an all-in-one ingredient, which is a good source of nutrients like iron, folic acid, vitamins A and C, along with calcium too. The interesting veggie has a unique flavour and texture, which really please the palate. Once you develop a taste for it, you will want to keep having it often i ....
Gujarati Kadhi
Recipe# 106
28 May 19

 
 by Tarla Dalal
Kadhi is a traditional Gujarati preparation of a wonderful sweet and spicy curd mixture thickened with gram flour, which can be enhanced in many ways using other ingredients like pakoras and koftas. Remember never to boil the kadhi on a high flame as ....
Low Calorie Spinach Soup
Recipe# 4057
22 May 19

  This recipe has an associated video
 
by Tarla Dalal
You will thoroughly enjoy this nutrient-dense, easy-to-prepare spinach soup. Cooking it with low-fat milk gives it a lovely emerald green colour, which together with the aroma of sautéed onions and garlic, makes this soup irresistible! This soup is especially recommended for all the weight-conscious ....
Palak Paneer, How To Make Homemade Palak Paneer Recipe
Recipe# 30899
22 May 19

  This recipe has an associated video
 by Tarla Dalal
Many of the best loved vegetarian Punjabi dishes are the ones where paneer is combined with a vegetable. Paneer is widely used and very popular in Punjab due to the abundance of milk and milk products in the area. This combination of spinach and paneer is no ....
Paneer
Recipe# 39276
20 May 19

  This recipe has an associated video
 by Tarla Dalal
Many a tasty creation has paneer, or cottage cheese, as its base. Be it a soft milky dessert, a refreshing salad, a flavourful subzi
Low Calorie Dal Makhani
Recipe# 3570
20 May 19

 
 
by Tarla Dalal
Dal makhani, a flavourful robust lentil preparation, is a celebrated delicacy from punjab. Rajma and whole urad provide protein and calcium which are extremely important for maintenance of your body cells and healthy bones. Cooking the dal in tomato purée adds a little sharpness to this dish and als ....
Moong Soup
Recipe# 7436
17 May 19

 
 by Tarla Dalal
This old-fashioned Moong Soup is sure to bring back memories of momma’s loving care. Guaranteed to rejuvenate you on a tiring day, this soothing soup is mildly flavoured with a tempering of cumin seeds and curry leaves. Chock-full of
Makhane ki Kheer
Recipe# 8693
17 May 19

 
 by Tarla Dalal
Rich in protein and calcium, makhana or fox-nut combines beautifully with low-fat milk to make a creamy and delicious kheer. A lacing of nutmeg powder and saffron lends an aesthetic touch to the Makhane ki Kheer, making this a memorable dessert that lingers on your taste buds. Makhana is also a grea ....
Mango Yoghurt  ( Baby and Toddler)
Recipe# 3059
16 May 19

 
 
by Tarla Dalal
Although the King of Fruits visits us only once a year, make sure you treat your baby to this delicious Mango Yoghurt when the fruits are available in plenty. Mangoes give plenty of vitamin A, which aids in vision while fresh curds are a good source of calcium needed to strengthen the bones of ....
Roadside Hare Chane Ki Chaat, Protein and Calcium Rich
Recipe# 42165
16 May 19

 
 by Tarla Dalal
A typical chaat that is commonly sold on Mumbai’s streets, the Roadside Hare Chane ki Chaat continues to be a popular dish with a timeless appeal. It pleases young and old with its incredible taste and amazing mouth-feel. It is also very simple to make, and you can even try it at home. All you n ....
Paneer Recipe ( How To Make Paneer)
Recipe# 424
08 May 19

  This recipe has an associated video
 by Tarla Dalal
Ever wondered why some Paneer Parathas taste better than others, why some desserts have a better mouth-feel, or why something as simple as Paneer Butter Masala feels different at different places? It is the quality of the paneer that makes all the difference. And, homemade paneer beats all other ....
Nourishing Moong Soup ( Weight Loss After Pregnancy )
Recipe# 33012
06 May 19

 
 by Tarla Dalal
Moong soup, subtly flavoured with curry leaves and lemon juice, this moong soup is easily digestible and high on energy. Carrots and paneer increase the protein and
Apple Shake, Healthy Date and Apple Smoothie
Recipe# 41361
30 Apr 19

 
 by Tarla Dalal
Apples and dates – these are stuff that we almost always have at home! In this amazingly simple but super tasty recipe, we pop these into the blender with some curds and a touch of vanilla to make a luscious Apple Shake that soothes your senses and pampers your palate. For a tad more sweetness, ....
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 ....
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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