First, I’ll start off by letting you know that the recommended dietary allowances (RDA) of calcium are:
Infants
0-0.5 year 400 mg
0.5-1 year 600 mg
Children
1-10 years 800 mg
Young adults and adults
Males 11-24 years 1,200 mg
Males 25+ 800 mg
Females 11-24 1,200 mg
Pregnant or Lactating 1,200 mg
Calcium is the most abundant mineral found in the human body, so we know that it’s important!
Below are some examples of non-dairy sources of calcium:
**Per 3 1/2 oz serving or a little less than 1/2 cup
Kelp 1,093 mg Carob flour 352 mg
Collard greens 250 mg
Kale 249 mg
Turnip greens 246 mg
Almonds 234 mg
Parsley 203 mg
Dandelion greens 187 mg
Brazil nuts 186 mg
Garlic, raw 181 mg
Arugula, raw 160 mg
Watercress 151 mg
Figs, dried 126 mg
Sunflower seeds 120 mg
Wheat bran 119 mg
Buckwheat, raw 114 mg
Sesame seeds, hulled 110 mg
Broccoli 103 mg
Spinach 99 mg
Walnuts 99 mg
Soybeans, cooked 73 mg
Pecans 73 mg
Wheat germ 72 mg
Peanuts 69 mg
Miso 68 mg
Romaine lettuce 68 mg
Rutabaga 66 mg
Green beans 56 mg
Artichokes 51 mg
Pumpkin seeds 51 mg
Beans, cooked 50 mg
Cabbage 49 mg
Soybean sprouts 48 mg
Wheat 46 mg
Orange 41 mg
Celery 41 mg
Cashews 38 mg
Rye grain 38 mg
Carrots 37 mg
Barley 34 mg
Sweet potatoes 32 mg
Brown rice 32 mg
Healing Foods 118
It is definitely clear that a great deal of the green leafy vegetables and also nuts and seeds are full of calcium. One important thing that I have mentioned before is the concept of ‘sprouting’. When nuts, seeds, beans and grains are dry, the enzymes used to digest them are dormant, hence the reason for so much bloating and gas often after eating them. Ever wonder how “degassing” beans works? The answer? Sprouting. It’s simple and really makes a difference. Below are a couple of further simple explanations found on different websites.
Sprouting enlivens the enzymes that are dormant within each almond. These enzymes activate when they come in contact with water (the soaking process), and the nuts are “awakened”. The potential growth for each almond is to become a tree—and when we eat sprouted almonds our bodies receive this concentrated vital energy and nutrition
Soaking dried beans activates the beans to begin the germination process. Once wet, the beans release enzymes that begin to break down their complex sugars into more simple ones. It is the bean's complex sugars that give you gas and indigestion after eating beans that haven't been pre-soaked.
Sprouting is simple. Just put the almonds, beans, seeds, whatever you want to use, into a small bowl and fill with purified water. Let soak in a spot out of the sunlight. I usually just set the bowl on the countertop.
Here is a great explanation for sprouting almonds. (The same applies to other nuts, seeds, etc.) My only difference is that I only rinse them once and then put in the fridge. Only sprout the amount you plan to use in about 1 week, because they’ll be yucky past that point.
One great snack recipe for both your children and you is Sprouted Hummus. It can be used as a vegetable dip, or you can use it with salad, and it’s delicious!
SPROUTED HUMMUS
INGREDIENTS
2 TBSP fresh squeezed orange juice
1 clv raw garlic
2 TBSP raw, sprouted tahini (easy recipe below)
sea salt, to taste
1 c raw garbanzo beans (sprouted) *do not use canned beans
juice of 1 lemon or lime
optional seasonings: chopped chives, paprika, cayenne pepper
DIRECTIONS
Sprout garbanzo beans overnight in bowl of purified water. Rinse and dry well. Blend all of the ingredients in a food processor or blender until creamy and smooth. Add water to thin to desired consistency. DONE!
*Store in the refrigerator for up to 1 week.
**after sprouting the beans, you’ll have more than 1 cup. I usually use the extra beans and tahini and double/triple the hummus recipe. You can adjust the flavors to your taste. If you want it more citrus-y add more citrus, If you want it saltier, add more salt. Spicier? Add more cayenne.
SPROUTED TAHINI
1 cup raw sprouted sesame seeds (not roasted)
1/2 cup purified water
pinch of sea salt (optional)
Soak sesame seeds in bowl of purified water overnight. Rinse well. Put all ingredients into blender and blend to make a paste. You can save the extra in the fridge and spread on bread, veggies, etc. or you can use it to double/triple the hummus recipe. *store bought tahini can cost more than $10 for an itty bitty jar. DON’T be fooled. It’s THIS easy to make on your own!!
ENJOY!
del.icio.us Tags: Healthy Recipes,Hummus Recipe,Tahini Recipe,Calcium rich foods,Calcium,Non-Dairy sources of calcium
Thanks for the great info Camber!! A side note...my youngest daughter saw your picture and said.."She looks just like Rapunzel, except with pants on"
ReplyDeleteWe all think you are beautiful, inside and out!!
You're welcome Lisa! I'm glad it's valuable. Tell your daughter thank you so much. You are so kind! Made my day!
ReplyDeleteHa..Ha..Lisa is me Kim. I guess I was still signed into Chris' work account when I posted, but your are still beautiful regardless!!
ReplyDeleteWell, thank you again!
ReplyDeleteNice refresher course. It is sad that most people only believe they get calcium from milk...if only they knew.
ReplyDeleteTalie has just begun really liking greens. She asks for a salad more and more. Sort of cute!
Oh yeah, also- I was going to tell you I got me a sprouter tray and I have a forest of bean sprouts growing on my counter!
ReplyDeleteRight now I have wheat sprouting too. I am going to venture with Sprouted Wheat bread. Have you done it yet?