Getting calcium-rich

The element that takes the atomic number 20, calcium is essential for all living beings. 

Calcium continues strengthening our bones until we reach the age of 20-25 years, or when our body mass reaches its peak. 

After that age, this element helps bone maintenance as well as slowing down bone-density loss, which is a natural part of the ageing process. 

People whose calcium intake is inadequate before the age of 20-25, have a considerably higher risk later of developing brittle-bone disease or osteoporosis, as calcium is drawn from the bone that ideally acts as a reserve.

Calcium regulates muscle contraction, including the heartbeat. It also plays a key role in normal blood coagulation (clotting).

How much calcium should we consume each day?

Age 0 to 6 months: 200mg per day

Age 7 to 12 months: 260mg per day

Age 1 to 3 years: 700mg per day

Age 4 to 8 years: 100mg per day

Age 9 to 18 years: 1300mg per day

Age 19 to 50 years: 1000mg per days

Breastfeeding or pregnant women: 1000mg per day

Age 51 to 70 years (male): 1000mg per day

Age 51 to 70 years (female): 1200mg per day

Age 71+ years: 1200mg per day

Sources of calcium are numerous and include:

-Milk, yoghurt, and cheese. 

-Kale, okra, dark leafy greens, broccoli and Chinese cabbage.

-Fish with soft bones.

-Most grains (food like breads, pasta, and unfortified cereals).

-Calcium is artificially added to breakfast cereals, fruit juices, soy and rice beverages and tofu.

-White beans, dried figs, blackstrap molasses, black-eyed peas, almonds, orange, turnip greens and sesame seeds.

Lentil and Spinach Soup

Soups are a lovely way to start a meal. Not only do they temper your tummy, but also make room for same friendly conversation at the dining table before concentrating on the main meal. 

Here is a nutritious and appetising soup, rich in calcium. This healthy soup hosts an abundance of calcium from lentils and spinach. Try it once and you are sure to go for a second helping.

Ingredients

3/4 cup split red lentil (masoor dal), washed and drained

1 cup chopped spinach

2 garlic cloves, crushed

½ cup sliced onions

1 cup roughly chopped tomatoes

½ cup milk

½ tsp chilli powder

Salt to taste

For serving -

Whole wheat bread sticks

Method

Combine garlic and onions in a pan and dry roast on a medium flame for a few seconds. Add tomatoes, lentil along with 2 cups of water, mix well and cook for 10 minutes. Keep aside to cool. Once cooled blend in a mixer to a smooth purée. 

Transfer the purée to a deep pan, add milk and chilli powder, spinach, salt and 1 cup of water, mix well and bring to boil. Cook on a medium flame for 2 minutes, while stirring occasionally. Serve hot with whole wheat bread sticks.

Nutrient value per cup

183 calories energy; 179.2mg calcium; 10.5g protein; 24.2g carbohydrate; 3.7g fat. 

Cheese and green pea biryani

Cheese is a show-stealer! Undoubtedly one of my favorites. 

Layers of rice and spicy cheese make this biryani a real delicacy. And roasted onions add a yummy touch of the brown rice. I have used low-fat milk and cheese to enhance its calcium and protein content, even while curbing the calories. To keep the cheese soft, place it in warm water for few minutes and then use it.

Ingredients

For the cheese and green pea mixture;

½ cup low-fat cheese, cubes

¼ cup boiled green peas

¼ cup finely chopped onions

1 tsp chilli- garlic paste

½ tsp ginger-green chilli paste

½ cup fresh tomato pulp

½ tsp chilli powder

½ tsp garam masala powder

½ tsp dried fenugreek leaves

A pinch of sugar

Salt to taste

For the onion brown rice -

2¼ cups cooked brown rice

½ cup finely chopped onions

Salt to taste

3 tbsp milk, 2 tsp butter

Method

For the cheese mixture -

Heat a non-stick pan on a medium flame,w and add onions and dry roast till they turn light brown. Add the chilli-garlic paste, ginger-green chilli paste and 1 tbsp of water and dry roast for about 1 minute. Add the fresh tomato pulp, chilli powder, garam masala powder, sugar and dried fenugreek leaves, mix well and cook for 3 minutes. Add ¼ cup of water and cook for another 2 minutes. Add the cheese, green peas and salt, mix gently and cook for 2 minutes. Remove from heat and keep aside.

For the onion brown rice -

Heat a deep non-stick pan on a medium flame and when hot, add onions and dry roast on medium flame for 2 minutes. Add the cooked brown rice and salt, mix well and cook for 1 minute. Divide the rice into two equal portions and keep aside.

For the biryani -

Spread one portion of the brown rice evenly at bottom of a glass baking bowl. Spread the cheese mixture evenly over it. Spread the other layer of brown rice evenly over the cheese mixture and pour the milk and butter evenly over it. Cover with a lid and bake in a pre-heated oven at 200 degree C for 10 minutes. Serve immediately.

Nutrient value per serving

154 kcal energy; 64.8mg calcium; 31.4gm carbohydrates; 1.0g invisible fat;  3.2g fibre

Mushroom and coriander curry

Coriander is a great match for mushrooms. It really perks up the flavours and complements its colour too, making the dish visually and gastronomically appealing. The excitement is multiplied, thanks to a spicy paste of onions and cauliflower, which works well along with fenugreek leaves and garam masala to make this mushroom and coriander curry a top-ranking main course. 

Low-fat milk, curds and coriander make this recipe a good source of calcium, while the low-cal benefits of mushrooms make it suitable for weight-watchers too. In short, this dish is not only easy to make and fun to it, but also healthy for your bones.

Ingredients 

2 cups mushroom, cut into quarters 

½ cup chopped coriander

¼ cup low-fat milk, ¼ cup low-fat curds

½ tsp chickpeas flour, ½ tsp cumin seeds

¼ cup dried fenugreek leaves (kasuri methi)

¼ tsp garam masala

Salt to taste

For the paste -

1 cup sliced onions

¼ cup finely chopped cauliflower

1 tbsp roughly chopped green chillies

1 tsp chopped ginger

1 stick cinnamon, 1 clove, 1 cup low-fat milk

Method

For thepaste -

Combine all ingredients in a non-stick pan, mix well and cover with a lid and cook on a medium flame for 8-10 minutes, while stirring occasionally. Allow the mixture to cool completely. Once cooled, blend in a mixture to a smooth paste. Keep aside.

Combine the milk, curds and chickpea flour in a deep bowl, mix well and keep aside. Heat oil in a broad non-stick pan, add the cumin seeds, and kasuri methi, and sauté on a medium flame for a few seconds. Add the prepared paste and sauté on a medium flame for 2 to 3 minutes. Add the curds mixture, garam masala and salt, mix well and cook for 2 minutes. Now add the mushrooms and coriander, mix well and cook for 5 minutes on medium flame while stirring occasionally. When it is done, serve hot.

Nutrient value per serving

58 kcal energy; 127.2mg calcium; 3.8g protein; 7.8g carbohydrate; 1.5g fat 

Fresh fruit raita

This sweet and delicious raita makes use of curd, which is a powerhouse of calcium. A cup of low-fat curd meets 25 percent of the adult recommend dietary allowance for calcium. So ensure that you include a cup of curd in your daily intake of food. This raita will ensure that you stock up on calcium through tasty means!

Ingredients

To be mixed into a dressing -

1½ cups low-fat curds, beaten

½ cup low-fat milk

½ cup chopped mint leaves

1 tsp black salt

¼ tsp finely ground pepper

Salt to taste

1¼ cups chopped apple

1 tsp lemon juice

1¼ cup chopped pineapple

½ cup pomegranate 

Method

Combine apple and lemon juice in a bowl and mix well. Add pineapple and pomegranate, toss well and refrigerate to chill. Refrigerate the dressing for at least an hour. Just before serving, add the dressing and toss well. Serve chilled.

Mixed sesame bar

Shiny white teeth and robust strong bones need a daily dose of calcium, and what better way to provide this essential nutrient than in the form of a crunchy mixed sesame bar. The ingredients of this bar such as sesame seeds, almonds and jaggery, are all calcium rich foods, which help you avoid and overcome calcium deficiency. I have used a mixture of white and black sesame seeds to give a balanced flavour and attractive appearance to this jar- snack, which is also very handy to carry in a box to school or office, or to munch on when you feel hungry.

Ingredients

5 tbsp black sesame seeds

5 tbsp white sesame seeds

¼ cup thinly sliced almonds, 1 tsp ghee

½ cup roughly chopped jaggery

Method

Heat a non-stick pan, add both black and white sesame seeds and dry roast on medium flame for 4 minutes. Keep aside. Heat a small non-stick pan, add the almonds and dry roast on a medium flame for 2 minutes. Keep a side. Heat ghee in a broad non-stick pan, add the jaggery, mix well and cook on a slow flame for 2 minutes, while stirring continuously. 

Remove from the flame, add the roasted sesame seeds and almonds and mix very well. Immediately transfer the mixture on a greased tray. Roll it out into a 200mm (8") diameter thin circle using a greased rolling pin. Cut it into square pieces using a sharp knife. Allow them to cool completely. Serve or store in an air-tight container till use.

Tip

This bar stays fresh for up to a week when kept in an air-tight container at room temperature.

Photo: Collected