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Senior Citizen Osteoporosis Calcium Rich recipes
Last Updated : Jan 07,2019
It is important to maintain bone density even at an older age when there is higher chances of minor falls, fractures, joint pain and sprains. Also as we age the body’s capacity to absorb calcium decreases and the bone mass decreases. Hence a minimum of 1000 mg of calcium is a must after the age of 60 for the bones to be able to support our body.
Grace your pantry with these calcium laden foods….
Dairy products like milk, curds, cheese, paneer and buttermilk.
Whole cereals specially ragi.
Pulses like moong, moath beans, chana, rajma etc. Sprouted pulses are a better source of calcium as sprouting increases the calcium content.
Nuts and oilseeds like almonds, walnuts, peanuts, sesame seeds (til) etc.
Green leafy vegetables like spinach, amaranth. colocassia, fenugreek etc. and other vegetables like broccoli.
Remember these few diet No’s so you get benefit the utmost from the calcium in your food you eat
Deep-fried foods as they hinder with the absorption of calcium.
Refined foods like maida, pasta, sugar etc. as they lose calcium in their process of refining.
Chocolate and cocoa as they are rich in oxalate which hinder with the absorption of calcium.
Aerated drinks as they contain citric and phosphoric acid which decrease the absorption of calcium.
We have hand-picked high calcium recipes like Dahi Bhindi ki Subji, Multigrain Roti etc. which are super tasty and will help you stay away from bone problems. Elderly women who are at utmost risk of osteoporosis due to calcium loss as a result of hormonal changes due to menopause can benefit the most from this section. These are recipes which can be easily prepared with locally sourced ingredients without the use of much spice and they are easy to chew as well. Try recipes like Nachni Paneer Pancake and Curd Rice
Don’t forget to include these recipes in your diet along with an appropriate dose of exercise under your doctors or trainers guidance to keep your bones healthy.
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Broccoli Soup ( Calcium Rich) 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 ....
Strawberry and Black Grape Raita by Tarla Dalal
While raitas are usually made with vegetables, you might perhaps have made some fruity attempts with apples or oranges. But, have you ever thought of making a Strawberry and Black Grape Raita? You must try it to believe how fantastic it is! This unusual combination of fruits transforms into a truly ....
Dahi Bhindi ki Subji by Tarla Dalal
Here's a great way to enjoy a Rajasthani delicacy that is simply sumptuous and low in calories. Choose young and tender bhindis for this recipe that will cook quickly. Above all, the rich and fascinating aroma is so tempting that you won't feel that you're eating low calorie food.
01 Feb 19
Curd Rice, South Indian Curd Rice Recipe by Tarla Dalal
In South India, the Kheer
and mithai are served at the start of a meal. It is the Curd Rice that comes at the end, as a flavourful and soothing finish to a traditional spread. At the same time, it is also a comforting one-d ....
Nachni Paneer Pancake 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 ....
02 Jan 19
Paneer Palak Koftas in Makhani Gravy 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 ....
Bhinda Ni Kadhi, Gujarati Bhindi Kadhi 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 ....
Strawberry Chickoo Shake 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 ....
Masoor Tikki with Curd Dip by Tarla Dalal
A mouth-watering tikki made with masoor dal, low-fat paneer and typical Indian ingredients like onion, coriander and green chillies, which not only impart a tongue-tingling flavour but also lots of nutrients, calcium and fibre. The Masoor Tikki with Curd Dip is especially valuable on the health fron ....
Palak Kadhi by Tarla Dalal
Ever thought of making kadhi with an infusion of palak? Sounds strange, but tastes and looks very interesting. Palak purée and green paste imparts flavouir along with a bright green colour and vitamin A to the dish. You can skip the garlic if you do not like its flavour. Serve with a bowl of brown r ....
Spinach, Paneer and Dal Soup by Tarla Dalal
A lip-smacking soup using low-fat paneer. Spinach, Paneer and Dal Soup being rich in calcium and protein helps to maintain bone strength and repair damaged tissues.
Calcium Booster, Carrot Beetroot Parsley and Celery Juice 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 ....
Palak Chana Pulao by Tarla Dalal
A medley of spices, veggies, spinach and kala chana make this Palak Chana Pulao a real tongue-tickler. Brown rice enhances the fibre content of this pulao while spinach makes it look appetizing and colourful while providing a bounty of iron. Kala chana is an ideal ingredient that boosts the nutritiv ....
Baingan Methi ki Subzi by Tarla Dalal
Sometimes it is magical how even simple ingredients can be transformed into splendid delicacies by using the right combinations and methods. In the Baingan Methi ki Subzi, the humble brinjal combines with iron and calcium rich methi, and a freshly-prepared masala powder, to form a scrumptious dry su ....
02 Apr 19
Khatta Urad Dal ( Zero Oil Urad Dal Recipe) by Tarla Dalal
A lip-smacking preparation of wholesome urad dal, perked up with calcium-rich curds and pungent ginger, garlic pastes.
Although it makes use of minimal ingredients, the Khatta Urad Dal has a distinct, tongue-tickling flavour that you are sure to relish.
The highlight of this recipe, as t ....
Nachni Methi Muthia by Tarla Dalal
These super-tasty muthias made of nachni, methi and wheat flour pack a lot of good health and energy into their little forms. They make a very satiating snack, which provides the body with enough fibre, iron and calcium.
Serve these Nachni Methi Muthias immediately, or else they will harden as t ....
20 Mar 19
Ragi and Coriander Uttapa 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, ....
Fruit Sandesh ( Calcium) by Tarla Dalal
The Fruit Sandesh is sure to send perky signals of delight to your brain! A rich sandesh topped with homemade orange sauce and an assortment of fruits, this dessert is a medley of all your favourite things. The presentation is so exciting that everybody, including kids, will surely give it a try – a ....
Radish Koftas in Kadhi by Tarla Dalal
This simple combination of radish and low fat curds needs only steamed rice to complete your meal. You can adjust the consistency of the kadhi by varying the amount of water and besan. The radish koftas are steamed and not deep fried in the kadhi. It is also a good way to add vegetables in your diet ....
Mint Raita ( Phudina Raita) 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 ....
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