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In today's health-conscious world, dairy-free alternatives have become increasingly popular, and many people are turning to milk substitutes as a viable option for their daily calcium needs. Whether you're lactose intolerant, following a plant-based diet, or simply looking to explore new flavours, the market is now brimming with a wide array of milk substitutes that provide essential nutrients without compromising on taste. In this article, we delve into the realm of milk substitutes, exploring the diverse options available and highlighting their calcium content, nutritional benefits, and unique flavours. Discover how you can meet your daily calcium requirements while embracing the versatility and goodness of these milk alternatives.
The Following Are The Rich Calcium Sources Apart From Milk:
Sesame Seeds:
Sesame seeds are not only a delicious addition to many dishes but also a great source of calcium. These tiny seeds can be consumed in various forms. One popular option is to grind them into a paste, commonly known as tahini, which is often used in dips like hummus or as a base for dressings and sauces. You can also sprinkle sesame seeds over salads, stir-fries, or roasted vegetables. Additionally, sesame seeds can be incorporated into baked goods, such as bread or muffins, to add a nutty flavour and boost the calcium content. The sesame paste can be added to hummus, which makes it super nutritious and tasty. Just one tablespoon of sesame seeds contains approximately 88 mg of calcium.
Poppy Seeds:
Poppy seeds are another excellent source of calcium. They have a slightly nutty and sweet flavour, making them a versatile addition to both sweet and savoury dishes. Poppy seeds can be used in baking, particularly in bread, cakes, and pastries. They are often sprinkled over bagels, muffins, or cookies to enhance taste and texture. In savoury dishes, you can add poppy seeds to salads and dressings, or even sprinkle them over cooked vegetables or rice dishes for an extra calcium boost. Poppy seeds are used in many Bengali dishes like shukto, posto, and more. In South India, they are popularly used to make payasam, a sweet dish that makes any occasion special. One tablespoon of poppy seeds contains around 126 mg of calcium.
Methi Leaves (Fenugreek Leaves):
Methi leaves, commonly used in Indian cuisine, offer not only a distinct flavour but also valuable nutrients, including calcium. Methi leaves can be incorporated into a variety of dishes. They are often used in curries, where they add a unique bitterness and aroma. You can also sauté methi leaves with other vegetables or blend them into chutneys and dips. Another popular way to consume methi leaves is by adding them to parathas (Indian flatbreads) or using them as a filling in stuffed bread. Methi leaves can even be sprouted and used in salads or sandwiches. Methi leaves offer approximately 105 mg of calcium per 100 grams.
Ragi Flour:
Ragi, or finger millet, is a gluten-free grain that has gained popularity due to its nutritional benefits. Ragi flour can be used to make a variety of dishes. One common way to consume it is by preparing ragi porridge, which is made by cooking ragi flour with water or milk and sweetening it with honey or other natural sweeteners. Ragi flour can also be used to make rotis (Indian bread), pancakes, or baked goods like cookies or muffins. Its nutty flavour adds a pleasant taste to the dishes while providing a significant amount of calcium. It is an excellent source of calcium, with around 350 mg of calcium per 100 grams.
Kulthi Dal (Horse gram):
Kulthi dal, or horse gram, is a legume that is widely used in Indian cooking. It has a slightly nutty and earthy flavour and is known for its calcium content. To consume kulthi dal, it is typically soaked overnight and then cooked into soups, stews, or curries. The cooked dal can be seasoned with various spices and enjoyed with rice or bread. Another way to consume kulthi dal is by sprouting it and adding it to salads, stir-fries, or sandwiches for a nutritious, calcium-rich addition. Kulthi dal is known for its calcium content, offering approximately 287 mg of calcium per 100 grams.
Amaranth Leaves:
Amaranth leaves are highly nutritious and rich in calcium. These leaves have a mild and slightly tangy taste. To incorporate them into your diet, you can cook them as a vegetable by sautéing them with onions, garlic, and spices. They can also be added to soups, curries, or stews for added flavour and nutrition. Amaranth leaves can be enjoyed as a side dish alongside rice or rotis. Additionally, you can use them as a replacement for spinach in recipes like omelettes, quiches, or pasta dishes. Amaranth leaves provide around 215 mg of calcium per 100 grams.
