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Calcium Rich Recipes recipes


Last Updated : May 03,2021



कैल्शियम 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 recipes for strong bones

calcium rich recipes. calcium rich Indian recipes. calcium recipes for strong bones.  Get your daily dose of calcium with these awesome recipes, packed with apt ingredients like dairy products ( milk, curds, Paneer and Buttermilk).

Buttermilk, ChaasButtermilk, Chaas

Green leafy vegetables (like Spinach, amaranth. colocassia, Fenugreek etc.

Spinach, PalakSpinach, Palak

Vegetables like Broccoli), Walnuts and pulses (like Chana Dal, urad dal, Masoor Dal, green moong dal, yellow moong dal, Moong, moth beans, chana). 

BroccoliBroccoli

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

Why do we need Calcium, How much Calcium do we need daily? Calcium rich recipes for strong bones. 

We often speak of healthy bones and strong teeth and most of us remember our parent’s admonition to "drink your milk." We may have probably resisted then, but as adults we are now more aware that the 'CALCIUM' and 'PROTEIN' from milk help to build a strong body. See our masoor dal with spinach recipe which will give you 9% of your calcium RDA.

Cream Of Broccoli Soup, Veg Broccoli Soup RecipeCream Of Broccoli Soup, Veg Broccoli Soup Recipe

Though astonishing as it may sound, approximately 1200 gm of calcium in found in our body, out of which 99% is found in the bones. The remaining 1% is used to maintain teeth, muscles, heart and nerves and also aids in blood clotting. To put it simply, WE NEED CALCIUM FOR STRONG BONES AND TEETH.

Chart of Daily Calcium Requirements from Kids to Adults

Group Need for Calcium Requirements (per day)
Kids Bones and teeth are at a growing stage and hence their need for calcium is high. 0-1 year - 500 mg
1-9 years – 400 mg
Teenagers Puberty promotes a quick and rapid growth spurt and so the need for calcium increases. 10-18 years-600 mg
Puberty to Middle Age For maintenance of bones and teeth. 19-49 years-400 mg
Adult Men As we age the bones lose calcium. above 50 years-400 mg
Adult Women
As we age the bones lose calcium. Elderly women are at utmost risk of osteoporosis due to calcium loss as a result of hormonal changes (decrease in estrogen levels which otherwise initiates calcium absorption) occurring after menopause.

51–70 years -

400 mg

Pregnant Women The growing fetus has high requirements of calcium which need to be supplemented through mums diet. 1000 mg
Lactating Mother A nursing mother has to make up for her and the baby’s requirement through breast milk. 1000 mg
     

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.

Coconut oilCoconut oil

See our paneer bhurji recipe which uses full fat paneer. You could replace vegetable oil with coconut oil to make the paneer bhurji recipe even healthier.

Paneer BhurjiPaneer Bhurji

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.

Avocado SaladAvocado Salad

Effects of Calcium deficiency on Bones 

The major outcome of calcium deficiency is bone and teeth abnormalities which are seen quite different in children and adults.

1. Rickets…Calcium deficiency in children…If children are deprived of calcium in their early stages of growth, it progressively leads to weakening and softening of bones making them fragile. Bowing of legs, enlargement of wrists, knees and ankles, poor muscular development, beaded ribs, large foreheads and protruding chest are some of the other features of rickets.

2. Osteoporosis…Adult Rickets…The low levels of calcium in adults leads to loss of bone mass to such an extent that the bones lose strength and becomes unable to perform its supporting role in the body. Fractures may occur due to minor falls and bumps or bones may even break under their own weight. People with osteoporosis may have a hump in their backs, curvature of the spine and rounded shoulders. These conditions may be caused by the buckling of their weakened spines, no longer being strong enough to hold the body upright.

Ragi Roti Stuffed with PaneerRagi Roti Stuffed with Paneer

3 Things to ensure that your Calcium Levels are topped up.

1. You also need to exercise regularly. As you get older you must continue to workout. Walk, lift weights and move all the time. You need exercise to maintain bone health. As simple as walking regularly will also do the trick. A lazy lifestyle will make your bones weak. 

2. Eat your protein. If you are low in protein you will have problem with your bone density. Protein is required for absorbtion of calcium into your bones. 

Masoor Dal and Palak KhichdiMasoor Dal and Palak Khichdi

3. Vitamin K and Vitamin D3 work toghether to increase bone density. So eat your eggs and greens like kale, spinach, broccoli, cabbage etc.

 

 

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.

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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

Enjoy our collection of calcium rich recipes | calcium rich Indian recipes | calcium recipes for strong bones | given below from Calcium Rich Breakfast to Calcium Rich Desserts.

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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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Whey Soup ( Calcium Rich Recipe )
Recipe# 35065
Today

 
 
by Tarla Dalal
whey soup | calcium, protein rich whey soup | low carb whey soup | healthy whey soup with paneer | with 14 amazing images whey soup is made from
Gujarati Kadhi
Recipe# 106
14 May 21

 
 by Tarla Dalal
gujarati kadhi | traditional gujarati kadhi | how to make gujarati kadhi | with 12 amazing images Kadhi is a traditional Gujarati preparation of a wonderful sweet and spicy curd mixture thi ....
Baked Paneer in White Sauce
Recipe# 1620
12 May 21

 
 
by Tarla Dalal
Cheese, in and out, that’s what this dish is all about! an assortment of veggies sautéed in butter is mixed with strips of paneer and white sauce, coated with ample cheese, and baked to perfection. Close your eyes and relish the creamy, cheesy feel of the baked paneer in white sauce.
Chaas, Buttermilk Recipe, Salted Chaas Recipe
Recipe# 542
27 Apr 21

  This recipe has an associated video
 by Tarla Dalal
chaas recipe | plain Indian buttermilk recipe | plain chaas recipe | with 12 amazing images. The most popular Indian drink, chaas recipe or plain chaas recipe whi ....
Cream Of Broccoli Soup, Veg Broccoli Soup Recipe
Recipe# 351
03 May 21

 
 by Tarla Dalal
cream of broccoli soup recipe | Indian style veg cream of broccoli soup | with amazing 22 images. Our cream of broccoli soup is an Indian style veg cream of broccoli soup.
Soya Bhurji ( Soya Granules Recipes)
Recipe# 33478
30 Apr 21

 
 by Tarla Dalal
soya bhurji recipe | soya matar bhurji | soya bhurji from soya granules | with 21 amazing images. soya bhurji is soy served in a different style than seen before. This s ....
Almond Milk, Homemade Pure Almond Milk
Recipe# 40984
03 May 21

 
 by Tarla Dalal
Indian almond milk recipe | unsweetened vanilla almond milk | instant almond milk | almond milk without soaking | with 7 amazing images. Indian almond milk recipe ....
Sweet Corn and Cheese Quesadillas
Recipe# 8609
27 Apr 21

  This recipe has an associated video
 
by Tarla Dalal
This recipe brings a Mexican favourite to your dining table! Sweet Corn and Cheese Quesadillas, featuring the lovable gooeyness of cheese and the joyous crunch of corn, is a dish that your whole family will love. Some smart moves su ....
How To Make Homemade Skimmed Milk
Recipe# 42374
19 Apr 21

 
 
by Tarla Dalal
how to make skimmed milk recipe | how to make skim milk from whole milk | homemade skimmed milk | how to make low fat milk at home | with 11 amazing images. how is skim ....
Moong Dal and Spinach Soup
Recipe# 1339
16 Apr 21

  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 ....
Healthy Iced Coffee, Indian Style
Recipe# 42805
15 Apr 21

 
 
by Tarla Dalal
healthy iced coffee recipe | Indian style iced coffee | ice coffee with coconut milk | ice coffee with almond milk | with 7 amazing images. Feeling tired and unmotivated? Wake up with the ....
Ayran, Turkish Yoghurt Drink, Lebanese Curd Drink
Recipe# 22614
13 Apr 21

 
 by Tarla Dalal
Ayran recipe | Turkish yoghurt drink | healthy Ayran drink for weight loss | with 12 amazing images. Ayran recipe | Turkish yoghurt drink | he ....
Palak Toovar Dal
Recipe# 3885
01 Apr 21

 
 by Tarla Dalal
Toovar dal has a knack of combining well with greens, providing the right mushiness without becoming gooey. Here, palak and toovar dal come together, smartly pressure-cooked and hand-blended to the right consistency. A couple of whole spices added as a tempering impart a fresh aroma and irresistible ....
Calcium Booster, Carrot Beetroot Parsley and Celery Juice
Recipe# 6229
30 Mar 21

 
 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 juic ....
Masoor Dal with Spinach, Protein Rich Recipes
Recipe# 33249
30 Mar 21

  This recipe has an associated video
 by Tarla Dalal
masoor dal with spinach recipe | protein rich dal | dal palak | with 18 amazing images. masoor dal recipe is a versatile Indian food which can find a place in every household. Learn how to ....
Spicy Chapati Cooked in Buttermilk
Recipe# 4676
08 Nov 19

 
 
by Tarla Dalal
A traditional tempering and fresh buttermilk transform leftover chapatis into a healthy and tasty snack – that you can have for breakfast or any time you are hungry! You can boost the nutrition quotient of the calcium and protein loaded Spicy Chapati Cooked in Buttermilk by adding a cup of vitamin-r ....
Spinach Dosa
Recipe# 41017
29 Mar 21

  This recipe has an associated video
 by Tarla Dalal
spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step images. spinach dosa is a unique snack idea to make up f ....
Broccoli and Zucchini in Red Capsicum Gravy
Recipe# 39679
17 Mar 21

 
 by Tarla Dalal
When it comes to cooking, a little know-how can take you a long way and help you create an unending range of innovative foods, such as Broccoli and Zucchini in Red Capsicum Gravy. Here, look at how red capsicum lends itself to prepare a delectable gravy that is not only flavourful but healthy too, b ....
Mint Raita for Weight Loss, Healthy Pudina Raita
Recipe# 4243
08 Mar 21

 
 by Tarla Dalal
mint raita for weight loss | healthy pudina raita with low fat curds | calcium rich mint raita | with 7 amazing images. mint raita for weight loss is a healthy pudina r ....
Scrambled Eggs
Recipe# 41165
04 Mar 21

 
 by Tarla Dalal
Scrambled Eggs is an international favourite, especially at breakfast time. It is easy to make, sumptuous and amazingly tasty, so why not give it a try? This perfect breakfast recipe will be soft and gooey, and not fully coo ....
Masala Chickpeas, Kabuli Chana Tea Time Snack
Recipe# 41905
01 Mar 21

 
 by Tarla Dalal
Enhance your tea-time with this scrumptious snack of par-boiled chickpeas cooked in olive oil with tongue-tickling spice powders. The combination of spices used to make the Masala Chickpeas guarantees a super wild time, what with garlic powder, chaat masala, and more such mouth-watering stuff. ....
Creamy Macaroni with Broccoli
Recipe# 3308
11 Jul 20

  This recipe has an associated video
 
by Tarla Dalal
No Neapolitan meal is ever complete without a dish of macaroni. Macaroni was invented in this region and the word today has almost become generic for dried pasta. Although known elsewhere in Italy as "maccheroni", macaroni is the spelling used in Naples and throughout Europe. Macaroni tossed in a cr ....
Whole Masoor and Chawli Soup
Recipe# 39373
27 Feb 21

 
 
by Tarla Dalal
Tired of making run-of-the-mill soups with dal and vegetables? Here is an off-beat option prepared with Iron rich wholemasoor and chawli. Chawli is an extremely healthy iron rich green leafy vegetable but most people wonder how to prepare it such that it appeals to the whole family. This is a good w ....
Low Calorie Dal Makhani
Recipe# 3570
22 Feb 21

 
 
by Tarla Dalal
low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani | with 20 amazing images. low calorie dal makhani without cream and butter. We have made this a
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Calcium Rich Recipes
5
 on 11 Feb 20 03:41 PM


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