12 High Calcium Vegetarian Recipe Ideas
Here are 12 delectable vegetarian recipes, each designed to be rich in calcium for healthier, happier bones.
Why Is Calcium Important?
Calcium isn't just a basic mineral; it's a critical player in keeping our bodies functioning. It's the backbone for sturdy bones, robust teeth, and efficient muscle movement. In the grand scheme, calcium is the unsung hero that ensures smooth communication between the brain and the rest of the body.
What Are The Benefits Of Calcium?
Bone and Teeth Health: Essential for strong bones and teeth.
Muscle and Nerve Function: Vital for muscle contraction, relaxation, and nerve signalling.
Blood Clotting: Plays a role in forming blood clots to prevent excessive bleeding.
Blood Pressure Regulation: According to studies calcium may also help to reduce the risks of high blood pressure.
Vegetarian/Vegan Calcium Sources:
- Cooked kale & spinach
- Broccoli
- Bok choy
- Butternut squash
- Soybeans
- Dried figs
- Oranges
- Rhubarb
- Poppy, pumpkin, sesame, celery & chia seeds
- Almonds
- Cheese & yoghurt
High Calcium Breakfast Ideas:
Quick Spiced Orange Compote: Begin your day by enjoying a speedy compote, rich in calcium and vitamin C from fresh oranges. Enhance the calcium quotient by spooning it over yoghurt for an added nutritious kick.
Maple Pumpkin Spiced Granola: Kickstart your day on a positive note with homemade granola, featuring an extra boost of calcium from pumpkin seeds. Amp up the calcium intake by serving it over natural yoghurt.
Baked Rhubarb Yoghurt Bowl: The breakfast bowl is brimming with calcium, courtesy of the rhubarb and yoghurt. You can make it even more calcium-packed by switching out the grapefruit for oranges.
Quick Spiced Orange Compote
The orange compote is warming and great spooned over porridge, pancakes or yoghurt. The compote can be made in advance and stored in the fridge for the week making it perfect for meal prepping.
Maple Pumpkin Spiced Granola
This vegan pumpkin spiced granola is super easy to make. It lasts in a sealed jar for weeks, so it's a good one to have on hand for breakfast or an autumnal snack. Serve your granola on its own, with milk of your choice, or with fresh fruits and a dollop of yoghurt.
Baked Rhubarb & Pistachio Yoghurt Bowl
Try this colourful recipe with baked rhubarb, crunchy pistachios and grapefruit vanilla sauce.
Easy High Calcium Lunch Recipes:
Smoky Squash Dip: Craving a light lunch? Give this flavourful smoky butternut squash dip a try, loaded with a calcium boost from the butternut squash.
Hoisin Tofu With Noodle Slaw: For a satisfying midday snack, give this noodle slaw with tofu rich in calcium a go.
Lettuce Grilled Cheese: Craving a warm and comforting bite? Prepare this grilled cheese with lettuce. Pick your preferred cheese, and consider switching the lettuce for kale to boost the calcium content even further.
Zero Waste Smokey Butternut Squash Dip
If you are tired of peeling your butternut squash, try our zero-waste smokey butternut squash dip recipe.
Hoisin Tofu With A Courgette Noodle Slaw
Colourful, full of flavour and texture, and easy! A quick and healthy dinner idea, perfect for any night of the week.
Lettuce Grilled Cheese
Try this quick grilled cheese sandwich stuffed with melting cheese and juicy lettuce.
High Calcium Dinner Recipes:
Kale Pasta: Create a nutrient-packed dinner by preparing this kale pasta, featuring an added dose of calcium from both the kale and ricotta cheese.
Spinach Mac And Cheese: For a tasty, creamy, and calcium-rich dinner, consider trying out this spinach mac and cheese. With three types of cheese and a healthy dose of spinach, your calcium levels will skyrocket.
Broccoli Tray Bake: Craving something speedy and effortless? Give a tray bake a shot, showcasing broccoli and cheese, both boasting high calcium content.
Super Green Kale Pasta
Super creamy, packed with nutrients and quick!
Super Green Spinach Mac & Cheese
“Deliciously creamy and decadent – mac & cheese should be on everyone’s comfort food menu. With added goodness from the spinach, you’ll be making this gloriously green pasta dish on a weekly basis.”
Broccoli Potato Tray Bake
Try this savoury broccoli and potato bake with caramelised onion and a creamy bechamel sauce. Easy, comforting and delicious!
High Calcium Sweet Treats:
Rhubarb And Chia Seed Pancakes: Remember to indulge in a sweet treat. Packed with calcium-rich rhubarb and chia seeds, this dessert is practically a must.
Blueberry Yoghurt Bark: Craving a lighter dessert? Try this yoghurt bark, rich in calcium. You can also boost the calcium content by exchanging the pistachios for almonds or pumpkin seeds.
Apricot Almond Crumble: In the mood for a cosy and comforting dessert? Enjoy the warmth with the added goodness of calcium from the inclusion of almonds.
Chia Seed, Rhubarb & Vanilla Pancakes
These vegan pancakes are so delicious and easy to make. They also look beautiful inside and out, thanks to the bright pink rhubarb. Simply the perfect spring breakfast, served with a drizzle of maple syrup for good measure.
Frozen Blueberry Yoghurt Bark
A fruity and delicious sweet treat that's fun to make and takes no time at all. It requires just a handful of ingredients and can be kept frozen for up to 2 months.
Apricot Almond Crumble
Try this baked apricot crumble with almond topping. Perfect served on its own, with yoghurt or ice cream.
