Cindy Swan

Gluten free and dairy free, 4 yummy recipes packed with calcium

by Cindy Swan on November 4th, 2009


Swan_Cindy_Billings_MT

rice_puddingRead on to find a list of calcium rich foods your doctor forgot to tell you about...

Gluten free living for those with autoimmunity can be a challenge, but what if you’re also lactose intolerant, allergic to dairy, or intolerant to caseins? How many times have you been confronted with the question or personal concern of nutrition and adequate calcium intake? This is an especially legitimate concern for children, adolescents, pregnant and lactating women, postmenopausal women, and men and women at risk for osteoporosis and other bone diseases.

Are dairy products or supplements the only answer?

 
The answer is that many plant based foods and fish are loaded with calcium, and they comprise some tasty recipe alternatives to dairy based dishes, in addition to offering plenty of protein, fiber, and/or antioxidants.
 
Consider these great plant sources of calcium:
Milligrams of calcium per 3 ½ serving (100 grams) serving:
Kelp 1093 mg
Raisins 62 mg
Collard Leaves 250 mg
Dates 59 mg
Turnip Greens 246 mg
Sunflower seed butter 53 mg
Molasses 245 mg
Cooked, dried beans 50 mg
Almonds 234 mg
Celery 39 mg
Tofu 128 mg
Quinoa 35 mg
Ripe Olives 106 mg
Sweet Potato 32 mg
Broccoli 103 mg
Brown Rice/*cooked 32 mg/*9 mg
Walnuts 99 mg
Garlic 29 mg
Spinach 93 mg
Onion 27 mg
Cooked Soybeans 73 mg
Garden green peas 26 mg
Pecans 73 mg
Grapes 16 mg
Romaine Lettuce 68 mg
Tomato 13 mg
Dried Apricots 67 mg
 
Animal Sources, Cooked Greens, and Nut Milks

Milligrams of calcium per 8 ounce serving (1 cup) serving:

  • Canned Salmon w/bones 490 mg
  • Cooked Mustard Greens 450 mg
  • Cooked Bok Choy 330 mg
  • Almond Milk 300 mg
The above data was derived from Clinical Nutrition, A Functional Approach, 2nd Ed (Liska, D. et. al. 2004).
 
  4 Mouth Watering Recipes:
 
Calcium and Protein Packed Vegan Dinner
  • ½ cup Cooked Brown Rice or Quinoa
  • 1 cup cooked dried beans, try a combination!
  • (Cook in crock pot with tomato sauce, molasses, onions, garlic, and sea salt to taste)
  • Sliced olives for garnish
  • 2-3 Large Romaine Lettuce Leaves
Create a bowl shape with the romaine lettuce leaves. Spoon cooked rice or quinoa over lettuce, and then top with the cooked beans. Garnish with sliced olives. Ahhh…perfect on a cold evening after an active day.
 
Favorite Spring Salad
  • 1 Cup Raw Spinach
  • 1 Cup Romaine Lettuce, torn into small pieces
  • 3 ounces canned wild salmon, bones included
  • 2 TBLS Chopped Walnuts
  • 2 TBLS Dried Apricots cut into strips
  • ½ Cup whole grapes
  • Gluten Free and dairy free Dressing made with olive oil and balsamic vinegar
Rinse and pat dry the spinach and romaine lettuce. Drain salmon and flake over the greens. Toss with walnuts, apricots, and grapes. Drizzle with dressing. This is the perfect salad to get through a busy afternoon and packs a punch in fiber, protein, essential fats, and antioxidants!

Easy Veg Stir Fry

  • 1-2 TBLS Olive Oil or Canola Oil
  • ¼ - ½ cup Onion, chopped
  • 1-2 tsp Garlic, minced
  • Broccoli, as desired
  • 1 small sweet potato, sliced thin
  • Mustard greens, as desired
  • Bok Choy, as desired
  • Sea Salt to taste, fresh cilantro, or gluten free Soy Sauce
  • ½ cup Tofu, cut into 1 inch cubes (optional)
  • Small Tomato
Heat the oil in a cast iron skillet. Cook onion and garlic for 1-2 minutes over medium high heat. Add broccoli, sweet potato, mustard greens, and bok choy. Season with sea salt and fresh cilantro or with gluten-free soy sauce, and continue cooking until vegetables are al dente. Add tofu and cook just until heated through. Slice tomatoes on top and serve alone or over cooked brown rice. This packs in the fiber along with a calcium punch!

Rice Pudding

  • Left-over cooked brown rice
  • Enough Almond Milk to cover rice, plus extra if needed to thin during cooking
  • 1 TBLS Arrowroot Powder or gluten-free Cornstarch
  • Raisins or chopped dates
  • Agave nectar or Raw Maple Sugar to taste
  • Walnuts, chopped
  • 1 tsp gluten free vanilla
Combine rice, almond milk, raisins (or dates), and starch in a saucepan. Cook over medium heat until simmering, and then reduce heat to low. Continue cooking a stirring occasionally until rice becomes soft and mixture thickens (about 10-20 minutes). Sweeten with and agave or honey to desired taste. If needed, add more nut milk to maintain a custard type consistency (mixture will continue to thicken as it cools). Remove from heat and stir in nuts and vanilla. Cool slightly and serve warm, or chill and serve cold.
 

 

------------------- Author Information: Cindy Swan, Billings MT Cindy Swan, Lifestyle Coach, website: www.atotalbalance.com blog: http://glutenfreefitness.blogspot.com Billings GF Reporter for Examiner.com: http://www.examiner.com/x-9892-Billings-Gluten-Free-Examiner Twitter: WellHealth


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