5 vegetarian recipes that will help you boost your calcium levels
Calcium is one of the most important minerals in the body. While calcium is mostly present in bones and teeth, its is also necessary for other vital bodily processes. Eating calcium rich foods, is the best way to boost your calcium levels. So, here are 5 vegetarian recipes that will help you boost your calcium levels naturally.
Some of the greatest vegetarian foods to consume frequently have been reported to be figs, because they are high in Psoralen, which is a natural component that helps fight cancer, broccoli plant that amongst it’s many health benefits, also is said to combat obesity, Kale, which has been said to aid in the regulation of blood pressure, and tofu which may protect against gastric cancer. Interestingly, these are the foods which are naturally rich in calcium.
It is important to note that, the average daily recommended amount of calcium for adults is between 1000mg to 1200mg. The best vegetarian recipes that will help you boost your calcium levels, include the top 11 calcium rich foods according to the The National Osteoporosis Foundation and the Vegetarians Network Resource.
1) Orecchiette pasta With Broccoli Rabe And Fried Chickpeas
Ingredients (serves 6)
1 pound orecchiette pasta (little ear-shaped pasta) or penne
2 tablespoons (1/4 stick) butter
6 tablespoons olive oil
4 garlic cloves, minced
2 15 1/2-ounce cans garbanzo beans (chickpeas), well drained
1/3 cup thinly sliced fresh sage
1 1-pound bunch broccoli rabe, trimmed, cut into 1-inch pieces
2/3 cup dry white wine
1 cup (packed) freshly gated Parmesan cheese (about 3 ounces)
Cook orecchiette in large pot of boiling salted water until pasta is tender but still firm to bite. Drain pasta, reserving 1 cup cooking liquid.
Meanwhile, melt butter with olive oil in another large pot over high heat. Add garlic and stir 30 seconds. Add garbanzo beans and sauté until garbanzo beans are beginning to color, about 8 minutes. Add half of sliced fresh sage and sauté 1 minute to blend flavors.
Add broccoli rabe, wine, and 1/2 cup reserved cooking liquid to pot. Cover and simmer until broccoli rabe is crisp-tender, about 5 minutes. Uncover and add pasta, remaining sage, and Parmesan cheese; toss to combine.
Mix in more of reserved cooking liquid by tablespoonfuls if pasta is dry. Season to taste with salt and pepper. Transfer to large bowl and serve.
2) Sauteed Tofu with Bitter Greens
One 1-pound block extra-firm tofu
3 tablespoons low-sodium soy sauce
2 tablespoons toasted sesame oil
1/2 teaspoon chili paste or Tabasco (optional)
3 tablespoons freshly squeezed lime juice
1 tablespoon grated ginger
2 pounds bitter greens, such as collard, mustard, baby bok choy, or dandelion, washed, trimmed, and torn into pieces
1 teaspoon sesame seeds, lightly toasted
1/4 teaspoon crushed red-pepper flakes
6 cloves garlic, thinly sliced
Cut tofu in half lengthwise, then cut each piece across into 6 slices. Place tofu on a paper-towel-lined plate. Cover with more paper towels; place another plate on top. Weight with a few soup cans. Chill 30 minutes so towels absorb excess water.
In a medium bowl, combine soy sauce; sesame oil; chili paste or Tabasco, if using; lime juice; ginger; and garlic. Set aside. Transfer tofu to medium bowl; toss with half the marinade; let sit for 30 minutes.
Heat a nonstick skillet over medium heat. Working in batches, arrange tofu in a single layer in pan. Cook until golden brown, about 2 minutes per side. Transfer to platter; repeat with remaining tofu. Gradually add greens to skillet with remaining marinade. Cook, tossing occasionally, until greens are wilted and most of the liquid has evaporated, 5 to 8 minutes.
Transfer to platter with tofu. Sprinkle with sesame seeds and red pepper; serve.
2)Sauteed Broccoli & Kale with Toasted Garlic Butter
2 large heads broccoli, trimmed and cut into florets (about 12 cups)
2 tablespoons extra-virgin olive oil, divided
4 tablespoons unsalted butter
5 cloves garlic, thinly sliced
¼ teaspoon crushed red pepper, plus more for garnish
¾ teaspoon fine sea salt
Maldon sea salt (optional)
Remove tough stems and ribs from kale; coarsely chop the greens. Cook the kale in ½ cup water in a large skillet over medium-high heat, covered, until barely tender, 2 to 3 minutes. Transfer to a colander.
Cook broccoli the same way with the remaining ½ cup water. Transfer the kale to a large bowl; drain the broccoli in the colander. Wipe the pan dry.
Heat 1 tablespoon oil in the pan over medium-high heat. Add the kale and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Transfer to the bowl.
Heat the remaining 1 tablespoon oil in the pan. Add the broccoli and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Transfer to the bowl.
Heat butter, garlic and crushed red pepper in the pan over medium heat until the butter is melted. Cook, stirring constantly, until the garlic is light brown, 1 to 2 minutes. Drizzle the butter over the vegetables and sprinkle with ¾ teaspoon salt; gently toss to combine. Serve topped with a sprinkling of Maldon sea salt and crushed red pepper, if desired.
Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 days. Finish with Steps 2-3 just before serving.
4) Black bean falafel patties
2 cups cooked black beans
1 cup onion, diced
½ cup parsley, minced
3 cloves garlic (roasted or not), minced
½ lemon, juiced
1 teaspoon cumin,
¼ teaspoon chili pepper
¼ teaspoon black pepper
1 teaspoon salt
¾ - 1 tablespoon flour
Grapeseed oil (canola or vegetable works too)
Add black beans, minced onion, parsley, garlic, lemon, cumin, chili pepper,
black pepper and salt in a food processor and blend. Then just add enough
flour until you can form a ball that isn’t too sticky.
Meanwhile, heat up oil to 375 degrees F. if you don’t have a thermometer, just
test a piece first. It should take about three minutes per side to cook and brown the outside.
Then drain on a rack over a paper towel. Sprinkle with salt immediately.
Serve on a pita with Israeli salad and hummus or however you like!
Makes 8 (2 per person)
5) Whole orange and almond fig cake
for the cake
2 small oranges
6 medium eggs
225g muscavado sugar
250g ground almonds
1 teaspoon baking powder
½ teaspoon ground cloves
for the toping
4 figs, cut into 8 segments each
Zest of an orange
30g sliced almonds, toasted
Put the oranges in a pan with cold water, bring to the boil and cook for 1 to 2 hours.Drain and, when cool, cut each orange in half and remove the pips. Put the oranges – skins, pith, fruit and all – into a food processor and blitz.
Preheat the oven to gas mark 5/190ºC/375ºF. Butter and line a 21cm/8 inch spring form tin.
Gently beat the eggs by hand and then add the sugar, almonds, baking powder and ground cloves. Mix in the pulped oranges. Pour the cake mixture into the prepared tin and bake for 30 minutes.
Remove from the oven and, working quickly, scatter the figs over the surface of the cake. Return the cake to the oven for a further 30 minutes. Remove from the oven and leave to cool a little, on a rack, but in the tin. Remove from the tin and serve straight away with a scoop of ice cream.