When people think of calcium, they often think of milk and other dairy products. With its high level of this bone-building mineral and highly versatile nature, milk is simply a convenient and easily accessible way to get a good calcium boost for many people.
What else do people think of when they think of milk?
Milk in cereal, yogurt with granola and berries having some cheese with your eggs and toast, milk is often a staple in many people’s first meal of the day. It has some good protein and also that calcium, so many people try to get those two things into their breakfast as a good start to their morning.
What about those who cannot consume or choose to not have dairy in their diet? Can they also get a good boost of calcium in their first meal?
For sure you can! Plant foods, including beans, tofu, fortified beverages, almonds and many vegetables, can offer tons of ways to boost your calcium intake. Check out below five easy recipes ideas for a calcium-rich breakfast that is 100% dairy-free.
Baked Tofu “Quiche”
Take any quiche recipe that uses eggs and cheese and simply switch it up with tofu for a quick and easy meal to prep for breakfast. Tofu and green vegetables are packed full of plant-sourced calcium and protein and make a great substitution for eggs. Simply use firm tofu to mimic the texture of eggs and feel free to add any of your favourite seasonings to the dish.
Need a breakfast that is quick and can be made and taken on the go? Smoothies are a great thing for convenience but also can be a great vessel for sneaking in some calcium to start your day. Enriched almond milk and silken tofu can add a great body and a calcium boost to your smoothie. For even more great additions to your favourite fruit-based drinks toss in some hemp seeds or almonds for extra fibre, more calcium and a hint of nuttiness.
Chia Seed Pudding
Chia seeds are very high in calcium all on their own plus give you a good dose of fibre and heart-healthy omega-3 fatty acids to keep you full and satisfied. This is also a great quick breakfast that can be completely customized based on your favourite flavours and prepared the night before and just grabbed quickly as you run out the door.
Almond Flour Pancakes
Almonds offer yet another great plant-based source of calcium. In fact, did you know that ¼ cup of almond provides 10% of our adult calcium needs? As an added bonus, can be great for a flour substitute for those who cannot eat or choose not to have gluten in their diets. So grab a whisk and make yourself a fun pancake breakfast with a healthy serving of calcium.
Calcium Enhanced Muffins
Do you enjoy a good muffin for your breakfast? Why don’t you take your favourite muffin recipe and add in a few calcium boosters that will benefit your bone health? You can swap any dairy for fortified dairy-free milk alternatives, such as almond, cashew or soy milk. You can also use chia seeds in the batter or fold in things like almonds and dark chocolate for a nice crunch and punch of flavour, while also increasing calcium.
Although dairy is a great source of calcium, plant-based foods can also provide a great way to boost your intake of this bone-building mineral. There are lots of things to choose from, so have some fun in the kitchen and start your day off right with tasty breakfasts filled with a variety of calcium-rich ingredients.
What are your favourite ways to add calcium to your breakfast?
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