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Calcium Rich Recipes recipes


Last Updated : Nov 05,2019



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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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 ....
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 ....
Stuffed Ragi Pancakes
Recipe# 5283
05 Nov 19

 
 by Tarla Dalal
Ragi is a very respectable grain because of its undisputed goodness and high nutrition content! No wonder it is used in almost all regions of India, in forms ranging from pancakes to porridge. The Stuffed Ragi Pancake is a very exciting way to consume this wonderful ingredient because it combi ....
Ragi and Coriander Uttapa
Recipe# 4823
20 Mar 19

  This recipe has an associated video
 
by Tarla Dalal
Calcium and protein rich ragi along with vitamin and iron rich coriander combine tastefully in this healthy snack. While coriander itself has an irresistible flavour and aroma, this is further enhanced by the addition of chillies, onions, tangy curds and a traditional tempering too. These no-fuss, ....
Strawberry Banana Milkshake
Recipe# 2567
30 Oct 19

 
 
by Tarla Dalal
Can you resist the temptation to dip your lips into this tasty milkshake made with fresh and juicy strawberries and bananas? i surely can’t! i am off to make some for myself! the strawberry banana milkshake is also easy and quick to make.
Low Cal Palak Soup, Quick Spinach Soup
Recipe# 1334
30 Oct 19

 
 by Tarla Dalal
You will thoroughly enjoy this nutrient-dense, easy-to-prepare spinach soup. Blendarising 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! I would especially recommend this to all my weight-consc ....
Date and Banana Shake ( Pregnancy Recipe)
Recipe# 2924
29 Oct 19

 
 by Tarla Dalal
This shake is a great way to start your day, especially during your first trimester when you may have lost your appetite as a result of morning sickness. The natural sweetness of the dates and bananas is enriched by the addition of milk and it provides for all the required calcium, protein and iron ....
Papaya Pear and Yoghurt Smoothie
Recipe# 41601
24 Oct 19

 
 
by Tarla Dalal
A mellow combination of fruits makes this a pleasant and soothing smoothie that will rejuvenate you on even the worst of days. Both pear and papaya are easily available fruits, so you can make this any time. Curd gives the smoothie a nice tang, while papaya gives it a vibrant colour and volume. ....
Easy Cheesy Vegetable Pasta
Recipe# 2993
14 Oct 19

 
 
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 ....
Palak Methi Na Muthia, Gujarati Recipe
Recipe# 554
23 Nov 14

 
 by Tarla Dalal
I’d say, “steam them, season them, and gobble them up!” you should ideally follow this process in quick succession and serve the palak methi na muthia soon after steaming—as freshness ensures the greatest satisfaction as far as this dish goes. It does take a while to painstakingly clean and chop ....
Veg Raita, Mixed Vegetable Raita
Recipe# 3602
12 Oct 19

 
 
by Tarla Dalal
veg raita recipe | mixed vegetable raita | healthy veg raita | quick veg raita | with 11 amazing images. The veg raita recipe is made from low fat curds, beetroot ....
Stir-fried Paneer, Broccoli and Baby Corn Salad
Recipe# 36142
26 Apr 19

 
 by Tarla Dalal
Sautéed in just a teaspoon of oil, this elegant salad is an excellent source of calcium thanks to the combination of paneer, broccoli and bean sprouts. The Stir-fried Broccoli, Baby Corn and Bean Sprouts Salad is like a booster dose for your bones! Onion seeds adds an Indian touch to this nutritious ....
Masoor Dal and Paneer Soup
Recipe# 4631
15 Dec 18

 
 
by Tarla Dalal
There is nothing more soothing than a bowl of protein-rich curry soup on a cool day! Masoor dal being an incomplete grain, it is important to combine it with protein-rich ingredients like paneer, to make a complete, nourishing soup. With tangy and flavourful ingredients, the soup also scores high in ....
Apple Cinnamon Soya Shake
Recipe# 7459
10 Sep 19

  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.
Poha Phirni
Recipe# 22442
06 Sep 19

  This recipe has an associated video
 by Tarla Dalal
Poha Phirni, poha is a rich source of iron as the rice is beaten in an iron mortar-pestle. Besides adding a colourful touch to this unusual phirni, fruits like apples and bananas also provide vitamins, minerals and fibre.
Soya ki Sabzi
Recipe# 3098
06 Sep 19

 
 by Tarla Dalal
soya ki sabzi | soya sabzi with mixed vegetables | indian soya vegetable This mildly spiced and nutritious Soya ki Subzi will make an excellent accompaniment for
Grilled Broccoli Recipe
Recipe# 42228
30 Aug 19

 
 
by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
Spinach Malfatti, Healthy Pregnancy Recipe
Recipe# 2990
20 Aug 11

 
 by Tarla Dalal
Malfatti is a steamed dumpling, usually made of spinach and cheese. Interesting, the Italian term Malfatti literally translates to ‘poorly made’, which probably refers to the odd, rustic shape of the dumplings! Although it is quite exotic, the Spinach Malfat ....
Calcium Booster, Carrot Beetroot Parsley and Celery Juice
Recipe# 6229
26 Aug 19

 
 by Tarla Dalal
Bones form the framework your body rests on… and this drink will make sure they remain healthy and strong forever! This Carrot Beetroot Parsley and Celery Juice is not only rich in calcium but also provides a treasure trove of other nutrients like vitamin C and folic acid. Carrots make sweet ju ....
Saatdhan Parathas
Recipe# 3588
24 Aug 19

 
 by Tarla Dalal
As the name suggests, this paratha uses a combination of 7 different flours to nourish your body with nutrients like proteins, vitamin A, iron, calcium and fibre. I usually make these parathas on Sundays for brunch as these are very tasty and I only need to make kadhi or raita to complement them. ....
Flax Seeds with Curd and Honey, Good For Weight Loss and Fitness
Recipe# 41113
02 Aug 19

 
 by Tarla Dalal
Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to opti ....
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 ....
Paneer Tikka Kathi Rolls
Recipe# 3559
23 Jul 19

 
 
by Tarla Dalal
These rolls are a healthy version of frankies and make a complete meal by themselves. The chapatis have been made with whole wheat flour which is a good source of iron and fibre as compared to the usual plain flour (maida) rotis. The paneer and vegetable filling enriches these rolls with essential ....
Methi and Moong Sprouts Wrap
Recipe# 7467
23 Sep 19

  This recipe has an associated video
 
by Tarla Dalal
These sumptuous whole wheat wraps are perfect to have for brunch, or as a meal on the go. The use of fibre-rich ingredients like methi and moong make this an ideal food for diabetics. In general, most fibre-rich foods help the lower blood glucose levels, but methi is all the more efficient because i ....
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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