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Senior Citizen Osteoporosis Calcium Rich recipes

Last Updated : Jan 07,2019

वरिष्ठ नागरिक कॅल्शियम - हिन्दी में पढ़ें (Senior Citizen Osteoporosis Calcium Rich recipes in Hindi)
વરિષ્ઠ નાગરિકો માટે ઑસ્ટિયોપોરોસિસ કેલ્શિયમ સમૃદ્ધ રેસિપિ - ગુજરાતી માં વાંચો (Senior Citizen Osteoporosis Calcium Rich recipes in Gujarati)

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)
Recipe# 4814
15 Feb 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 ....
Almond Bread, Homemade Almond Bread Without Eggs
Recipe# 41175
31 Mar 19

 by Tarla Dalal
A loaf without wheat? Unbelievable but true, and absolutely awesome too. Behold the Almond Bread made with Almond Milk. This recipe is a better option for those that don’t have eggs as in the recipe Almond Flax Bread with Eggs . This ....
Strawberry and Black Grape Raita
Recipe# 40076
03 Jan 19

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
Recipe# 3568
11 Feb 19

 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.
Curd Rice, South Indian Curd Rice Recipe
Recipe# 32893
01 Feb 19

  This recipe has an associated video
 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
Recipe# 4201
16 Feb 19

 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 ....
Paneer Palak Koftas in Makhani Gravy
Recipe# 3565
02 Jan 19

  This recipe has an associated video
 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
Recipe# 609
23 Nov 14

 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
Recipe# 2930
04 Feb 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 ....
Masoor Tikki with Curd Dip
Recipe# 39893
14 Mar 15

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
Recipe# 22178
23 Mar 13

 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
Recipe# 4629
18 Feb 19

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
Recipe# 6229
11 Jan 12

 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
Recipe# 22146
23 Mar 13

 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
Recipe# 39681
02 Jan 19

 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 ....
Khatta Urad Dal ( Zero Oil Urad Dal Recipe)
Recipe# 22173
02 Apr 19

  This recipe has an associated video
 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
Recipe# 35091
18 Oct 10

 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 ....
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, ....
Fruit Sandesh (  Calcium)
Recipe# 4831
03 Sep 18

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
Recipe# 3572
26 Nov 12

 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)
Recipe# 4243
31 May 18

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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