In our recent #30SaltyDays post, we pointed out that calcium is contained in a wide variety of foods. Eating a balanced diet will ensure you obtain your required dietary levels – about 1,000 mg per day for men and 1,000 - 1,300 mg per day for women. Check out these five recipes for savory meals and sweet post-workout treats – all containing a healthy dose of calcium to help maintain strong bones, aid muscle contractions, assist fat oxidation, and recover from hard workouts.
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Collard Salad with Roasted Tomatoes, Bacon, and Mushrooms
Like all dark, leafy greens, collard greens contain a wide spectrum of nutrients, including Vitamin A, Vitamin K, manganese, Vitamin C, and several cancer-fighting antioxidants. Combined with the tomatoes and mushrooms, collards make this recipe a delicious and savory meal – perhaps for dinner after a long day of training. Serves 4. 150 mg of calcium, about 15 percent of your daily needs. Ingredients 1 pint cherry tomatoes Cooking spray 8 teaspoons extra-virgin olive oil, divided Kosher salt Freshly ground black pepper 1 pint sliced cremini (baby bella) mushrooms (about 2 cups) 2 large garlic cloves, minced 3 turkey-bacon slices, cut into slivers 10 cup de-ribbed and chopped collard greens, rinsed and drained 1 tablespoon balsamic vinegar Directions Preheat oven to 400°. Place tomatoes in a medium glass baking dish lightly coated with cooking spray. Drizzle with 2 teaspoons oil and a pinch each salt and pepper. Bake at 400° for 15 minutes, until tomatoes are hot and skins are wrinkled. Cover with foil; set aside. Place 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add mushrooms, and sprinkle with a pinch each salt and pepper. Sauté just until mushrooms are tender and golden brown, about 5 to 8 minutes. Transfer to a plate, and keep warm. Add 2 teaspoons oil to the same skillet over medium-high heat, along with half of garlic and half of bacon; sauté 30 seconds. Add half of collard greens, and stir-fry just until greens are wilted; transfer to a large metal bowl. Repeat with remaining 2 teaspoons oil, garlic, and bacon, and sauté briefly before adding remaining greens. Stir-fry just until greens are wilted; add to bowl.
Add tomatoes and mushrooms to the bowl with greens. Pour vinegar into skillet (be careful of fumes); simmer 30 seconds. Drizzle over salad, and lightly toss along with salt and pepper to taste. Serve warm.
Recipe from Health.com.
Portuguese Sardine and Potato Salad with Arugula
Sardines may not be the most appetizing of foods, but they can really add nutritional value to a dish. Filled with protein, omega-3 fats and Vitamin B-12, these tiny fish will provide you with long-lasting energy and recovery-enhancing nutrients. They’re also a great source of calcium, containing about 350 mg per 3.75-ounce can. Still not convinced? Sardines are one of the few natural foods to contain Vitamin D, which – as we pointed out in our Calcium blog post – is necessary for calcium absorption. Serves 4. 200 mg calcium per serving, about 20 percent of your daily needs. Ingredients 1 1/2 pounds fingerling potatoes, halved lengthwise 5 tablespoons extra-virgin olive oil, divided 1 teaspoon kosher salt, divided Cooking spray 3 tablespoons fresh lemon juice 2 tablespoons minced shallots 1/4 teaspoon smoked paprika 1 large garlic clove, minced 8 fresh whole sardines (about 1 pound) OR 2 (4.25-ounce) cans of oil-packed sardine fillets 5 ounces baby arugula 8 lemon wedges Freshly ground black pepper Directions Preheat oven to 400°. Combine potatoes, 1 tablespoon oil, and 3/8 teaspoon salt on a baking sheet coated with cooking spray; toss well to coat. Bake at 400° for 15 minutes. Stir potatoes; bake an additional 10 minutes or until golden brown and tender. Combine 2 tablespoons oil, juice, shallots, paprika, garlic, and 1/4 teaspoon salt in a large bowl, stirring with a whisk. Add hot potatoes to bowl; toss to coat. Heat a large nonstick skillet over medium-high heat. Pat sardines dry with paper towels; sprinkle with remaining 3/8 teaspoon salt. Add remaining 2 tablespoons oil to pan; swirl to coat. Add sardines to pan; cook 3 minutes on each side or until crisp and done. Arrange about 1 1/2 cups arugula on each of 4 plates. Remove potatoes from dressing with a slotted spoon; arrange about 3/4 cup potatoes on each serving. Drizzle remaining dressing over salads; top each with 2 sardines. Serve with lemon wedges; sprinkle with pepper. Recipe from MyRecipes.com.
Sesame Tofu and Broccoli Salad
Widely acclaimed for acting as a vegetarian source of protein, fortified tofu can also serve as a significant source of calcium. Dark, leafy greens also provide moderate servings of calcium, and the broccoli and mixed greens help make this salad a phenomenal source for Ca2+, with one serving providing nearly half your daily needs! Serves 4. 400 mg of Calcium per serving, or about 40 percent of your daily needs. Ingredients (Dressing) 1/4 cup tahini 2 cloves garlic, minced 1 tbsp ginger, minced 2 tbsp agave nectar Juice of 1 lime 1 tbsp sesame oil 1 tsp sambal oelek 1/4 cup tamari 2 tbsp rice wine vinegar (Salad) 1 head broccoli, cut into florets 1 19 fl oz can chickpeas, drained, and rinsed 1 block extra-firm tofu, drained, and pressed, and cut into long blocks 1 Tbsp olive oil 2 Tbsp vegetable broth or water Mixed greens, washed, and dried Directions (Dressing) Blend all ingredients in a blender until smooth. Set aside. (Salad) Prepare tofu. In a pan over medium heat, heat olive oil. Add tofu, and fry for 1-2 minutes on all four sides, until a crust has formed. Steam broccoli until tender. Warm chickpeas in a frying pan with vegetable broth over medium heat, a few minutes, until warm. Heat dressing by submerging in hot water until fluid. Place mixed greens in large serving bowl and top with broccoli, chickpeas, tofu, and dressing. Enjoy! Recipe from One Green Planet.
Roasted Edamame
One of the few non-animal sources that contain the full spectrum of amino acids, edamame is valued for its many nutritional benefits. In addition to protein, edamame contains fiber, as well as calcium – about 10 percent of your daily needs per cup. This recipe makes a great snack, filling you up quickly to power through your day. The next time you have a craving for some salty goodness, try these roasted edamame. Serves 4. 75 mg of calcium per serving, about 7.5 percent of your daily needs. Ingredients 1 pound frozen shelled edamame, thawed 1/2 teaspoon salt 1/2 teaspoon ground pepper 1 1/2 teaspoons olive oil Cooking spray Directions Preheat oven to 400°. Toss edamame with salt, pepper, and olive oil. Roast on a lightly sprayed baking sheet for 50–60 minutes or until golden brown. Each 1/4-cup serving has 130 calories of guilt-free yumminess. Recipe from Health.com.Phyllo Shells + Fig Jam
Figs are an all-around electrolyte source, packed with potassium, as well as calcium and magnesium. In fact, before the age gels and sports drinks, figs were widely used as race fuel among professional endurance athletes. In addition to electrolytes, figs contain simple sugars that are easily digested during (or after) exercise. That’s how we suggest you treat these fig jam treats, which are so tasty you won’t be able to have just one. Prepare them before a long workout (such as your Saturday ride or run), and enjoy them as a post-exercise recovery meal. Serves 15, although you may eat more than one! 25 mg of calcium per serving, about 2.5 percent of your daily needs. Ingredients 30 mini phyllo shells 1/2 cup plus 2 tablespoons black pepper goat cheese 1/4 cup plus 1 tablespoon fig jam Freshly ground black pepper Directions Preheat oven to 300°. Fill each of mini phyllo shells with 1 teaspoon black pepper goat cheese and 1/2 teaspoon fig jam; arrange on a baking sheet. Bake, in middle of oven, until cheese is melted (about 3 minutes). Sprinkle with freshly ground black pepper. Recipe from Health.com.
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