Orthopaedics

5 Delicious Calcium-Rich Dishes

Grilled Sardines with Aioli
Grilled Sardines with Aioli

Sardines may look very small, but they are big fish when it comes to the calcium levels. It has got a robust flavor and is a heart-healthy fish. You can just toss them on the grill for a delicious and smoky taste. You can always make them with garlic aioli sauce and you would get 8 ounces of yogurt.
•Sardines (3 oz.): 325 mg calcium
•Aioli sauce (2 Tbsp): 21 mg calcium

Arugula Salad
Arugula Salad

When it comes to green leafy vegetables, arugula is a super food as it is rich in vitamins and bone-building. All you can do is toss in some shredded parmesan cheese along with slivered almonds to get 215 mg of calcium in a tasty salad.
•Arugula (1 cup): 125 mg calcium
•Almonds (12 nuts): 35 mg calcium
•Parmesan (1 Tbsp): 55 mg calcium

Flatbread Pizza
Flatbread Pizza

As a meal or appetizer, a flatbread pizza with healthy toppings can be packed with calcium. This is absolutely before adding cheese. You can start with canned salmon and with lots of arugula. This way you get more calcium than a large glass of milk.
•Salmon (3 oz.): 325 mg calcium
•Arugula (1 cup): 125 mg calcium
•Flatbread crust: 113 mg calcium

Figs Stuffed With Manchego Cheese
Figs Stuffed With Manchego Cheese

Stuffing chewy, sweet figs with cheese makes for an excellent appetizer with an excellent flavor. Spanish Manchego is made from sheep’s milk and is packed with calcium. Two Manchego stuffed figs five 362 mg of calcium with only 150 calories.
•Manchego (1 oz.): 300 mg calcium
•Figs (2): 62 mg calcium
 

Dandelion Greens
Dandelion Greens

Dandelions have a peppery flavor and everybody loves these greens. These leaves are power houses of nutrients. They have more calcium than spinach. Sautéed or wilted dandelions make an excellent flavored side dish. Garlic, oil, and other seasonings helps to balance this peppery side dish.
•Dandelion greens (1 cup): 147 mg calcium
 

Broccolini
Broccolini

This green leafy vegetable tastes sweeter than its big brother broccoli. Broccolini has long, tender stalks and florets. These need not be peeled. You can sauté or roast the spears for a robust flavor. You can even steam them, but make sure that you don’t lose the green color. If you cook them normally; it retains the vitamins.
•Broccolini (1 cup): 55 mg calcium
 

 

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