Many thanks to you all of you who helped raise awareness of osteoporosis. Several people have emailed me to say that they just discovered they have osteopenia (a pre-cursor to osteoporosis) or osteoporosis and would like to start eating better. Well, to them and to all of you, I say, read on! There are 108 sensational, calcium-rich recipes that appeal to everyone from the beefiest carnivore to the greenest vegan.
If I have missed anybody or made any errors, then please drop me a line in the comment box or email me at foodblogga (at) yahoo (dot) com, and I'll remedy it right away.
I organized your entries into the following categories so it would be easier for you to search specific types of calcium-rich dishes. I also organized the entries within categories in the order they were received.
- Rise and Shine! (breakfast and brunch foods)
- Satisfying Starters, Sandwiches, Sides, and Snacks
- Soup's On!
- Super Healthy Salads
- Great Grains!
- Eat Your Veggies
- Bone Building Mains (page 2)
- Satisfying Your Sweet Tooth (page 2)
- Healthy Libations (page 2)
Rise and Shine!
DK of DK's Culinary Bazaar from California, USADK understands that we all lead busy lives and that it can be difficult to plan calcium-rich, nutritious meals. Well, your worries are over with her creamy, healthy Fruity Flavoured Yogurt. Rich yogurt is studded with fresh banana slices, walnuts, dried dates, and dried prunes. Have it for a quick 'n hearty breakfast or great midday snack.
Aparna of My Diverse Kitchen from IndiaYou know you'll have a great day when you enjoy Aparna's Mango Parfait with Homemade Crunch Granola for breakfast. Why? Because it's a satisfying blend of creamy, sweet mango and crunchy homemade granola that will keep your tummy happy for hours. Plus, doesn't "parfait" sound so elegant for breakfast?
Miri of Peppermill from Delhi, IndiaMiri is well aware of the risks of osteoporosis. That's because an estimated 50% of otherwise healthy Indian women over the age of 50 have low bone mass. So Miri makes sure that her diet is rich in calcium and vitamin D. Her homemade Pumpkin Walnut Bread is not only nutritious, it's also delicious because it's made from roasted sweet pumpkin, bananas, and walnuts.
Betherann of Muffin Love from Western Montana, USAIs there a brunch item more versatile than frittatas? Betherann doesn't think so, which is why she loves this endlessly versatile Mmmmini Spinach Frittatas recipe. In fact, she encourages you to play around with different cheeses and veggies. But make sure to bake them in muffin tins like Betherann did, because they're just too adorable.
Susan from Food Blogga from San Diego, CA, USAMove over Mc Donald's Egg Mc Muffin. Food Blogga's Breakfast Egg Sandwich with Avocado and Chipotle Mayo will really help you kick off your day with a healthy does of calcium, protein, and Omega-3's.
Mallory of The Snobby Avocado from Los Angeles, USAMallory's go-to breakfast is her super-duper, calcium-packed Triple Threat Spinach Casserole. That's right. It's made with three cheeses--mozzarella, parmesan and cottage--for triple the deliciousness. In fact, it's so good, you might eat it for breakfast, lunch, and dinner.
Heather of Diary of a Fanatic Foodie from Arlington, Virginia, USANext time you can't decide between ricotta hotcakes and French toast for a special breakfast, why not have both? You can with Heather's ingenious Ricotta Stuffed French Toast with Strawberries. After reading Heather's post, you may (like me) have an insatiable desire to go Italy just to get a mouthful of her neighbor's creamy homemade ricotta.
Sarah of What Smells So Good? from Oshawa, Ontario, CanadaSarah has a knack for concocting baked goods that are both delicious and good for you. Take her latest bread creation: Wheaten Milk and Honey Bread is chock full of fiber, calcium, and protein. So skip the white bread, and make a loaf of Sarah's instead. Your morning toast will be something special.
Homecooked of Homecooked from California, USAHomecooked and her husband buy banana nut bread every week at the farmer's market. Last week, she decided to make her own Banana Nut Bread with buttermilk, bananas, almonds, and vanilla. After seeing this loaf, I don't think she'll be buying it at the farmer's market anymore.
Sandeepa of Bong Mom's CookbookWhen the temperatures rise, how do you stay cool? Sandeepa eats a cool, luscious bowl of Beaten Rice with Yogurt, Bananas, Mangoes & Jaggery for Breakfast. This isn't just any sweet rice dish though, it's one that her Ma made every Tuesday during summertime. And though she's all grown up, Sandeepa feels like a little girl when she makes it and is filled with warm memories of her loving Ma.
Cassandra of 202 Tasks in 1001 Days from London, UKCassandra is feeling pretty good about herself since she has successfully baked a lovely Quiche Lorraine. Not only is this quintessential brunch food endlessly popular, but it's also packed with lots of bone-building calcium.
Satisfying Starters, Sandwiches, Sides, and Snacks
Bellini Valli of More Than Burnt Toast from British Columbia, CanadaAfter hibernating during Canada's frigid winter, Bellini Valli is ready to hit the hiking trails and celebrate spring. And when she returns hungry from that fresh air and exercise, she'll dig in to this hearty and nutritious Mediterranean Artichoke Tuna Panini with Garbanzo Bean Spread.
Ann of Redacted Recipes from NYC, USAThough hosting a dinner party is enjoyable, it can also be time-consuming. That's why make-ahead dishes like Ann's elegant Goat Cheese Terrine are such a saving grace. Just make it the day before, then sit back, relax, and await the kudos from your guests.
Smita of Smita Serves You Right from Rochester, New York, USASmita is infatuated with pomegranate molasses. Who could blame her? Pomegranate molasses--a condiment made from reducing pomegranate juice-- is a tangy, sticky, syrupy sauce that enlivens everything from a simple bowl of yogurt to a rich Middle Eastern stew. You'll be infatuated by Smita's lovely Sprouted Moong with Pomegranate Molasses.
For Spicy Lovers of For Spicy Lovers from AustraliaSometimes simple really is the best. For Spicy Lovers understands this well, which is why she shares her Simple and Healthy Avocado Sandwich-- it's nutritious and tasty.
Alka of Sindhi Rasoi from Mumbai, IndiaEveryone knows how important calcium and vitamin D-rich foods are for building bones, but did you know that other minerals like copper and magnesium are also critical? Alka does, which is why she presents authentic Indian Paneer Burji (Cottage Cheese). Made with milk, butter, and cashews, as well as aromatic seasonings like masala and fenugreek, this is one healthy dish.
Kara of What's Kookin' from Falls Church, Virginia, USAHave you ever noticed at a cocktail party how everyone gravitates to the shrimp hors d'oeuvres? Well, people will swarm around Kara's crispy, fried Shrimp Cakes at her next party. Her secret: they're dipped in Panko breadcrumbs for that extra crunch.
Susan of Wild Yeast from California, USASusan should win a prize for "most calcium-rich re-do." That's because her Edamame "Hummus" and Soy Whole Wheat Pitas, is made with edamame, which have 2 times the calcium of garbanzo beans and soy flour instead of wheat, which has 6 times the calcium! Oh, and did I mention her recipe also includes bone-building yogurt and sesame seeds? So eat up!
Zlamushka of Zlamushka's Spicy Kitchen from SwedenZlamushka can always get a quick calcium fix with her nutritious and simple-to-make Tofu Dip. Just place the ingredients in blender, give it a whizz, and have yourself a healthy and tasty snack in minutes.
Nilmandra of Soy and Pepper from UKWhat do you make for a dinner guest who is vegetarian and doesn't eat mushrooms, courgettes, or aubergines? Nilmandra prepared a Japanese feast that is as as nutritious as it is elegant: Hijiki Nimono (simmered Hijiki Seaweed with Edamame), vegetarian yaki udon, and vegetarian tofu and leek gyoza. In addition to bone-building edamame, hijiki seaweed contains nearly 14 times more calcium than milk! I told you it was nutritious.
Lore of Culinarty from RomaniaSweet cheesecake is universally loved, right? Well, Lore may make savory cheesecake just as popular with her Layered Crepe Savoury Cheesecake. After playing around in the kitchen, Lore created this unique dish of feathery light dill crepes, layered with a creamy filling of farmers' and feta cheese that is baked until golden and melty.
Maryann of La Dolce Vita from the USAWhen Maryann and her bloke get a touch of wanderlust, they hop in the Jeep and just drive. And isn't that the best way, really? No plans, no stress, just relaxation. Then they come home and enjoy a low-key yet delectable assortment of cheese and wine. It's the ideal carefree ending to an ideal carefree day.
Sia of Monsoon Spice from the UKLike many of us, Sia finds cooking therapeutic. I know exactly what she means. When you get focussed on cooking (or baking, for some), you magically forget about all those pesky things that are bothering you. Since Sia has some pesky deadlines looming at work, she has found solace in making beautiful, savory Methi Thelpa (Gujarati flat bread made using fresh fenugreek leaves).
Ricki of Diet, Dessert and Dogs from Toronto, Ontario, CanadaEating foods high in calcium has suddenly become a priority for Ricki. That's because unfortunately she just learned she has osteopenia--a thinning of the bones that is a pre-cursor to osteoporosis. After experiencing some shock and indignation, Ricki did what any good blogger would do: she got busy in the kitchen making these protein and calcium-rich Raw Fig and Cherry Bars. They're a wonderfully satisfying any time snack and ideal travel food.
Soup's On!
Bee and Jai of Jugalbandi from North West, USADid you know that West Africa has significantly affected American cuisine? According to Bee and Jai, common American dishes such as gumbo and okra are West African in origin. Since we Americans love peanuts and peanut butter so much, it's not surprising that we also love dishes like Bee and Jai's African Kale, Pineapple, and Peanut Stew. Earthy kale is paired with sweet pineapple and creamy peanut butter in this satisfyingly filling stew.
Mansi of Fun and Food from California, USAMansi loves everything about Thai food, especially their curries. That's why she is sharing her recipe for Thai Soup with Basil and Tofu. A silky coconut milk and green curry broth is infused with a medley of Thai seasonings including tangy lemongrass and zesty kaffir lime rind.
Suganya of Tasty Palettes from Southwestern, USAIf you're feeling under the weather, then a steaming bowl of Suganya's bold, spicy Japanese Udon Tofu Soup is just what you need. Of course, since it's made with a lemongrass and ginger infused miso broth and chewy udon noodles, you'll be making it well after you've recovered.
Ashley of eat me, delicious from BC, CanadaWhat's not to love about a warm bowl of comforting lentil soup? There's even more to love about Ashley's Choklay's Tibetan Lentil Soup since it's made with quick-cooking red split lentils and seasoned with bold cumin and coriander.
Andrea of Andrea's Recipes from Northern VA/DC Metro, USAAndrea is longing for the balmy weather that Virginia had a couple of weeks ago. Instead, she's staying dry inside while the chilly rain falls outside. And is there anything better than soup to warm your bones on a windy, wet day? Nope. That's why Andrea made a batch of her hearty, delicious Slow-Cooker Black Bean Soup with Five Peppers and Ham.
Anna of Morsels and Musings from Sydney, AustraliaAnna reminds us that osteoporosis is often referred to as the "silent disease" since so many afflicted people do not realize they have it. In fact it's both shocking and sad that in Australia, someone is admitted to the hospital with an osteoporotic fracture every 8 minutes. So Anna is vigilant about eating well and shares a recipe for nutritious and elegant Cauliflower Soup with White Truffle Oil.
Super Healthy Salads
Pixie of You Say Tomahto, I Say Tomayto from Kent, UKPixie has been making her colorful Mexican Bean Salad for years. No wonder, it's is all about ease and versatility. Mix beans with your choices of healthy veggies and spices to create a comforting, delicious, and nutritious go-to-meal.
Ivy of Kopiaste from GreeceIvy and her family celebrated Easter in full fashion--they even roasted a lamb on a spit in their garage! Like many cooks who create lavish feasts, Ivy had lots of leftovers, especially eggs. So she added them to her hearty and nutritious Spring Salad.
Maggie of Dog Hill Kitchen from Michigan, USANo one has to tell Maggie to eat her greens cause she loves 'em all, especially kale. After growing an exceptionally robust crop, Maggie couldn't get enough kale and white bean soup. Now that the warm weather is coming, she'll be enjoying her light and cool Kale and White Bean Salad.
Elly of Elly says Opa! from Chicago, USAElly is giving osteoporosis a one-two punch with her calcium packed Santa Fe Chicken Salad. Believe it or not, one serving of this salad provides nearly 40% of your daily recommended calcium needs! Of course, you won't eat it just because of its impressive calcium content, you'll eat it because it tastes so good.
Dhanggit Dhanggit's Kitchen from Aix en Provence, FranceDhanggit says, "I think there is no secret to a healthy long life but good diet, exercise, healthy living and lots of happy thoughts." Adding her healthy Lentil and Feta Cheese Salad with peppery arugula and sugary beets wouldn't hurt either.
Diva of The Sugar Bar from Birmingham, UKDiva is taking a little break from traditional English sweets to get in touch with her Chinese roots. That's lucky for us since she shares a brilliantly colorful and flavorful Cold Tofu Salad with Spicy Oriental Topping that can be made in 6 seconds! (Even Rachel Ray can't whip up something that quickly!)
Katie of Thyme for Cooking from Vendee, FranceKatie's Salad with Spinach, Ham, Avocado, and Pasta will surely be a crowd-pleaser at your next your party or bbq. With hearty ham, creamy avocado, and chewy pasta, the only problem you'll have is running out of it too quickly!
Laureli of Sweet and Savory Stress Relief from Michigan, USAWho doesn't love summertime produce? For Laureli, basil, more than any other herb, is the surest sign of summer. And with the warm weather rolling through Michigan, Laureli has already planted basil in her garden, which she'll use all summer, especially in her refreshing and healthy Soba Noodle Vegetarian Salad.
Great Grains!
Sarah of Homemade from Yuma, Arizona, USA
Smita of Traceling Tummy from NYC, USABeginner's luck or the polenta touch? Smita's delicious Parmesan Polenta Rounds make a simple and satisfying week night meal. After one taste of these rich and creamy polenta rounds, you'll never want to go to a restaurant for it again. The verdict: Smita has the polenta touch.
fran Z of Applespeachespumpkinpie from Northern OhioFran knows only too well the risks of osteoporosis because sadly she has been diagnosed with osteopenia, a pre-osteoporsosis condition marked by the beginning of bone loss. So Fran is vigilant about getting an adequate amount of calcium and vitamin D in her meals, like this simple-to-make, deliciously creamy Polenta with Parmesan.
Kate of Kate in the Kitchen from Minnesota, USAKate thinks grains are great. You can take her word for it because Kate knows what she's talking about. Millet is a delicate, mild flavored grain that is slowly gaining recognition in the US, and with recipes like Kate's colorful, crunchy Millet Salad with Corn and Peppers, it is sure to become as popular as quinoa in no time.
Susan of Food Blogga from San Diego, California, USAWhole grains. Have you jumped on its bandwagon yet? If not, then you may want to start with simple-to-make, highly nutritious bulgur. Bulgur's chewy texture and nutty flavor are only enhanced by a medley of late spring vegetables and a warm fennel-honey-mustard vinaigrette in this Warm Bulgur Salad with Beets, Fennel, and Oranges.
Rachel of Wheat-Free, Meat-Free from Upstate, New York, USA
As a polenta purist, I'm usually skeptical about getting too fancy with it. But after seeing Rachel's amazing recipe for Polenta-Quinoa Sticks, I'm hooked. She takes the ultimate Italian comfort food, combines it with protein-rich quinoa, and form sticks, which she pan-fries until crisp, then smothers in gooey mozzarella and spicy marinara sauce. This is pure deliciousness.
Suzana of Home Gourmets from Lisbon, Portugal
Suzana has taken quinoa-- the mother of all healthy grains-- and made calcium and protein rich Tuna Quinoa Muffins. These savory muffins are as attractive as they are nutritious. They make an ideal addition to any brunch buffet as well as a satisfying meal with a hearty bowl of soup or a salad.
Rachel of Wheat-Free, Meat-Free from Upstate, New York, USAAs a polenta purist, I'm usually skeptical about getting too fancy with it. But after seeing Rachel's amazing recipe for Polenta-Quinoa Sticks, I'm hooked. She takes the ultimate Italian comfort food, combines it with protein-rich quinoa, and form sticks, which she pan-fries until crisp, then smothers in gooey mozzarella and spicy marinara sauce. This is pure deliciousness.
Suzana of Home Gourmets from Lisbon, PortugalSuzana has taken quinoa-- the mother of all healthy grains-- and made calcium and protein rich Tuna Quinoa Muffins. These savory muffins are as attractive as they are nutritious. They make an ideal addition to any brunch buffet as well as a satisfying meal with a hearty bowl of soup or a salad.
Eat Your Veggies
Nina of Nina's Kitchen from Cape Town, South Africa Nina illustrates simplicity and elegance with her Yogurt Cheese and Beetroot dish. Creamy, rich yogurt cheese is paired with earthy beetroot and drizzled with olive oil, fresh thyme, and orange blossom honey. Lovely.
Tigerfish of Teczcape from the USAEveryone loves a 2-fer, right? Then you'll love Tigerfish's post because she offers a 2-fer of delicious Asian vegetables. Make either water spinach or Spicy Long Beans in her rich, garlic-y shrimp sauce. Then again, why not make both?
Sangeeth of Art of Cooking Indian Food from Illinois, USAYou'll appreciate the ease and deliciousness of Sangeeth's Vegetarian Delight. A healthy medley of vegetables are lightly cooked with eggs and seasoned with coriander. Don't eat eggs? No worries. Sangeeth suggests substituting creamy yogurt instead.
Jaime of Good Eats 'n Sweet Treats from Dallas, TX, USABarbecue season is upon us, so fire up the grill for some Texas style beef bbq and Jaime's own Barbeque Baked Beans. Made with molasses, brown sugar, and bacon, these beans are sweet, savory, tangy, and salty, just the way I love them. Now if I could only figure out a way to get invited to one of Jaime's bbq parties, I'd be all set.
Cheryl of Gluten-Free Goodness from Alexandria, Virginia, USA
When, like Cheryl, you discover that you have osteopenia (a pre-cursor to osteoporosis) in your '20's, you realize pretty quickly how important it is to eat calcium-rich foods. It's easy to do when the food is as delicious as Cheryl's Vegetable Medley with Brazil Nut Butter. Plus it's gluten free!
Cheryl of Gluten-Free Goodness from Alexandria, Virginia, USAWhen, like Cheryl, you discover that you have osteopenia (a pre-cursor to osteoporosis) in your '20's, you realize pretty quickly how important it is to eat calcium-rich foods. It's easy to do when the food is as delicious as Cheryl's Vegetable Medley with Brazil Nut Butter. Plus it's gluten free!
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