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Pregnancy Calcium Rich recipes


Last Updated : Jul 14,2018



कॅल्शियम युक्त आहार - हिन्दी में पढ़ें
કેલ્શિયમ યુક્ત આહાર - ગુજરાતી માં વાંચો
Calcium is also one of the important nutrient throughout the pregnancy. In the beginning months, it is required for the development of foetal bones and teeth while towards the end of pregnancy, it is beneficial for preparing for breast milk production. Leg cramps usually experienced during pregnancy and can be due to calcium deficiency. So this section is for you to stock up on your calcium stores. Dairy products like milk, Paneer, Curd along with green leafy vegetables and a few other vegetables like broccoli spinach, mint etc are a good source of calcium. To add to the list further, sesame seeds and nachni are all a good source of calcium.

1200 mg per day is a requirement of a mother-to-be. Explore a wide variety of Indian cuisine in the form of Fig and Apricot Shake, Herbed Paneer Paratha, Nachni Laddoo to a few healthy international recipes like Stir-Fry Paneer Broccoli and Baby Corn Salad, Mexican Paratha, Sesame Asparagus Stir fry .

The table below lists the calcium content of some commonly consumed foods for Pregnant Women.
Ingredients mcg/cup Ingredientsmcg/cup
Til (Sesame seeds) 1740 Cauliflower leaves, chopped(Cow peas), soaked and cooked163
Whole milk paneer, shredded 730 Pista (Pistachios) 140
Cheese, shredded 632 Gavarfali(Cluster beans), chopped 130
Buffalo’s milk 420 Kharek (Dry dates), chopped 125
Buffalo’s milk curds (Yoghurt) 420 Gur (Jaggery), chopped 120
Rajma (Kidney beans), soaked and cooked 406 Moong dal (Split yellow gram), cooked 114
Nachni flour (Ragi flour) 344 Moong dal flour (Green gram dal flour) 114
Kabuli chana (Chick peas), cooked 331 Methi (Fenugreek leaves), chopped 111
Chawli leaves (Cowpea) 270 Akhrot (Walnuts) 106
Chawli leaves chopped 240 Peanuts (Groundnuts) 105
Cow’s milk 240 Masoor dal (Split red lentils), cooked 105
Cow’s milk curds (Yoghurt) 240 Arvi ke patte (Colocasia leaves), chopped 102
Skim milk 240 Whole masoor (Red lentils), cooked 92
Skim milk curds (Yoghurt) 240 Chana dal (Split Bengal gram), cooked 92
Urad dal (split black lentils), cooked 233 Mooli ke patte (Radish leaves), chopped 80
Badam (almonds) 230 Gehun ka atta (Whole wheat flour) 52
Kopra (Dry coconut), grated 200 Palak (Spinach), chopped 50
Skim milk paneer, shredded 182 Fansi (French beans), chopped 46
Moong (Green gram), sprouted and cooked 180 Besan (Bengal gram flour) 46
Skim milk paneer, cubes 173 Dhania (Coriander leaves), chopped 46

Try these recipes in you own kitchen and be assured of your calcium intake throughout your pregnancy.

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Paneer Tikka Kathi Rolls
Recipe# 3559
Yesterday

 
 
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 ....
Multiflour Idli
Recipe# 40994
11 Nov 08

 
 by Tarla Dalal
This easy-to-make Multiflour Idli has a fabulous, rustic flavour and interesting texture that you will enjoy thoroughly at any time during gestation. A batter of soaked and ground urad dal combined with wholesome flours like bajra, nachni, etc., gives us perfect idlis that replenish your calc ....
Nachni Ladoos, Ragi Ladoo, Recipe For Pregnancy
Recipe# 22452
11 Nov 08

  This recipe has an associated video
 by Tarla Dalal
We are lucky because the Indian landscape makes available to us a wealth of healthy grains with immeasurable benefits. Most of these grains and their flours are so versatile that they can be used to make everything from khichdis to ladoos. Here is a delicious Nachni Ladoo that proves our point ....
Easy Cheesy Vegetable Pasta
Recipe# 2993
19 May 18

 
 
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 ....
Spinach Malfatti, Healthy Pregnancy Recipe
Recipe# 2990
29 Mar 18

 
 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 ....
Paneer Aur Hare Chane ka Salad, Healthy Salads Recipe
Recipe# 4611
20 Jun 18

  This recipe has an associated video
 by Tarla Dalal
Salads are an essential part of the meal, they are like a booster dose providing a burst of nutrients. Here, the Paneer aur Hare Chane ka Salad provides a protein top-up for those who wish to make up lost muscle mass, maybe while recuperating from an illness or injury. This low-cal salad als ....
Lettuce and Paneer Salad in Sesame Dressing
Recipe# 39380
25 Jun 14

 
 by Tarla Dalal
The seasoning has the power to make or break a creation! Here, see how a calcium-rich sesame seeds add to not just the flavour but also the nutrient content of a salad. The main ingredients in the Lettuce and Paneer Salad in Sesame Dressing are all rich in calcium, so much so that this salad straigh ....
Date and Banana Shake ( Pregnancy Recipe)
Recipe# 2924
20 Aug 11

 
 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 ....
Tava Chana
Recipe# 196
31 May 18

  This recipe has an associated video
 by Tarla Dalal
The very sight of sizzling chana being constantly turned around in the tavas of roadside chaat-wallahs is enough of trigger the gastronomic juices! would it not be wonderful to recreate that wonderful tava chana experience at your own garden cocktail party? cooked kabuli chana, prepared in a lip-sma ....
Chick Pea Tikkis
Recipe# 22434
11 Nov 08

  This recipe has an associated video
 by Tarla Dalal
Tikkis of various types are very popular in India. Here is a nutritious variant of this all-time favourite snack made with protein and calcium rich ingredients like chick peas and mint. When you feel like having a snack, go for these tasty Chick Pea Tikkis, to help in the healthy development of ....
Herbed Paneer Paratha
Recipe# 38985
26 Nov 13

  This recipe has an associated video
 by Tarla Dalal
A really nutritious combination of iron-rich fresh greens and paneer, which is packed with calcium, vitamin b2 and protein. Serve with fresh curds for a wholesome and filling breakfast.
Strawberry Chickoo Shake
Recipe# 2930
08 Aug 18

 
 
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 ....
Celery Soup
Recipe# 33254
10 Oct 16

 
 by Tarla Dalal
Here is a soup that can perk you up even on a gloomy day. It is both flavourful and soothing, which works wonders to cheer up the soul. This soup has neither corn flour nor cream, but is amazingly tasty. Wholesome milk gives the soup a balanced and rich flavour, which also providing you with c ....
Stir-fried Paneer, Broccoli and Baby Corn Salad
Recipe# 36142
25 Jun 14

 
 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 ....
Paneer and Tomato in Green Gravy
Recipe# 41009
11 Nov 08

 
 
by Tarla Dalal
So tempting to look at, this Paneer and Tomato in Green Gravy is sure to make you drool, and so tasty it is, you will want a second helping too! Paneer and tomato cubes are drowned in a luscious green gravy with the snazzy flavours of coriander, onions and curds. The creamy gravy is ideal for paneer ....
Khoya Mutter
Recipe# 206
Yesterday

 
 by Tarla Dalal
Creamy khoya dotted with juicy green peas, ah! khoya mutter is the perfect choice for those who love creamy, buttery, stuff, and goes very well with a savoury roti, puri or paratha. Cooking the khoya with spices does away with its raw taste while retaining its sumptuous texture and flavour. Fennel s ....
Spinach and Mixed Sprouts Raita
Recipe# 41011
31 May 18

 
 
by Tarla Dalal
Instead of being made as a gravy or soup, spinach is used along with boiled mixed sprouts to make a vibrantly-coloured and multi-textured raita. This scrumptious and refreshing Spinach and Mixed Sprouts Raita makes an exciting accompaniment to any meal. It also gives you the power of sprouts, ....
Methi Palak Dhoklas ( Pregnancy Recipe )
Recipe# 2934
20 Aug 11

  This recipe has an associated video
 by Tarla Dalal
These quick and easy to make dhoklas are best enjoyed as a breakfast dish or even a late afternoon snack. Black-eyed beans, also called cow peas or chawli beans are extremely rich in iron and folic acid. Both these nutrients are required in abundance, especially during the first trimester.
Stuffed Bajra Roti
Recipe# 2980
20 Aug 11

 
 by Tarla Dalal
Bajra is the staple diet in many parts of North-Western India where the locals enjoy it with garlic chutney, jaggery and home-made butter. In this recipe, I have stuffed these rotis with a mixture of paneer, fenugreek and tomatoes, thus enriching it with calcium, folic acid and iron. If you find ....
Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )
Recipe# 35090
Yesterday

 
 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’ ....
Maharashtrian Patal Bhaji, Paatal Bhaji
Recipe# 770
27 Aug 18

 
 by Tarla Dalal
Colocassia leaves are frequently used in Maharashtrian and Gujarati cooking, not only for their unique flavour but for their nutritional benefits as well. Maharashtrian Patal Bhaji, made with colocassia leaves and chana ....
Palak, Methi and Corn Subzi
Recipe# 22436
11 Nov 08

  This recipe has an associated video
 
by Tarla Dalal
All through the nine months of gestation, you need a good amount of protein and calcium to ensure your good health as well as the baby’s. This Palak, Methi and Corn Subzi is loaded with ingredients that can give you these essential nutrients. Not only that, the fenugreek, spinach and curds als ....
Whole Wheat Spaghetti with Vegetables in Almond Sauce
Recipe# 22458
11 Nov 08

 
 by Tarla Dalal
Whole Wheat Spaghetti with Vegetables in Almond Sauce is a truly attractive dish replete with colourful and crunchy veggies, a luscious almond sauce and of course, whole wheat spaghetti. We have avoided pasta made from refined flour and used a limited quantity of whole wheat spaghetti instead, to ma ....
Broccoli Soup ( Pregnancy Recipe)
Recipe# 2950
20 Aug 11

  This recipe has an associated video
 
by Tarla Dalal
The Broccoli Broth is a really quick soup to make, and one which does not require you to hunt for umpteen ingredients. Despite the minimal amount of ingredients, it has a fantastic flavour mainly due to the teamwork of broccoli with onions, and a soothing texture due to the addition of milk. Broccol ....
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