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Recipes with Whole Wheat Pasta

15 Plant-Based, Dairy-Free, High-Calcium Recipes

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Calcium isn’t just for kids, it’s an incredibly essential mineral for adult bodies. In fact, calcium is the most abundant mineral in the body, which should give us an indication of its importance.

You probably already know that it’s essential for building and maintaining strong bones – “99” [percent] The body’s own calcium is found in the bones and teeth – but calcium is also “necessary for maintaining healthy communication between the brain and other parts of the body” and plays an essential role in muscle movement and cardiovascular function.

Other than that, most of us only know the ancient source … dairy products. Given the many drawbacks of consuming milk – from treating dairy cows ethically, to hormones and antibiotics to increase your risk of certain types of cancer, to the fact that most of the population is actually lactose intolerant (which means you won’t get the sugar in milk digest) – it’s time to move on to alternative, healthier options!

Fortunately, there are numerous sources of plant-based, calcium-rich foods that can help alleviate the lack of calcium-containing dairy products such as soy products – tofu, nato, cooked soybeans and tempeh – some legumes, – beans, peas, and lentils – certain nuts and fruits, Seeds – especially tahini – a few ancient grains – think of amaranth and teff, also gluten-free! – Seaweed and a handful of vegetables and leafy greens.

We also strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it’s the largest herbal recipe source to help you get healthy! And don’t forget ours Whole foods archive!

1. Curry vegetables with tempeh triangles

Curry vegetables with tempeh triangles / One Green Planet

Together with soybeans and tofu, tempeh is a wonderful source of calcium! You get “about 11” in a 100 gram serving of tempeh [percent] of the RDI. ”This recipe for curry vegetables with tempeh triangles by Kimmy Murphy combines a lot of vegetables with a serving of tempeh.

2. Black belt tofu

Blackstrap Tofu / One Green Planet

Since soy products happen to be one of the best sources of plant-based calcium, it makes sense that tofu gets on the recipe list! Tofu is actually “made with calcium phosphate,” which contains “350 mg per 3.5 ounces (100 grams)”. On the other hand, you also get your money’s worth with molasses! It’s incredibly nutritious and contains 179 mg of calcium, which equates to “18” [percent] des RDI ”in just one tablespoon! This Blackstrap Tofu Recipe by Jean-Philippe Cyr combines two of the best plant-based sources of calcium: Blackstrap molasses and tofu!

3. Creamy tahini and lentil wraps

Creamy Tahini Lentil Wraps / One Green Planet

This recipe for creamy tahini and lentil wraps from Tavi Moore is another double punch with two plant-based sources of calcium: tahini (thanks to those sesame seeds!) And lentils. A cup of lentil provides about 4 percent of your RDI, but mix that with calcium-rich tahini and you have a calcium-rich meal!

4. Cinnamon Almond Cookies

Cinnamon and Almond Cookies / One Green Planet

For a nut, almonds are quite high in calcium, providing “97 mg per 1/4 cup (35 grams), or about 10 [percent] des RDI ”, the recommended daily allowance. This cinnamon and almond biscuit recipe from Julie Zimmer is a fun way to incorporate almonds into a tasty package that’s also filled with anti-inflammatory cinnamon and high fiber oatmeal.

5. Homemade tahini

Homemade Tahini / One Green Planet

Nuts and seeds usually go hand in hand in the nutrition department, and that goes for calcium too. Sesame seeds have the highest content, especially tahini butter, which is made from … you guessed it … sesame seeds! In two tablespoons of tahini, you get 130 mg of calcium, which is “13 percent of the RDI”. This homemade tahini recipe from Julie West is a super easy recipe using sesame seeds!

6. Sweet and spicy bok choy

Sweet and spicy Pak Choy / One Green Planet

Dark leafy vegetables are another source of plant-based calcium. If you want to deviate from the standard spinach and kale mix, how about trying Bok Choy? In half a cup of Bok Choi, you get 84 to 142 mg of calcium, which is between “8 and 14 percent of the RDI”. This sweet and flavorful bok choy recipe from Jordan and Clark Cord is a great, flavorful recipe for the novice bok choy!

7. Chicken fingers

Chicken Fingers / One Green Planet

Another super fun high calcium tofu recipe! This Chicken Fingers recipe from Patrica Ganek uses tofu to create one of the most classic, kid-friendly dishes on the market. If you are a plant based household with kids this may become a staple soon!

8. Tofu Fried Rice

Tofu Fried Rice / One Green Planet

You might be wondering what’s so great about this recipe besides that tofu? It’s the peas! A lot of legumes contain amounts of calcium, but peas are high on the list. One cup of green peas contains over 27 mg of calcium! This Tofu Fried Rice recipe from Agnes Potier-Murphy mixes peas and tofu into a healthy fried rice option that’s great for freezing and enjoying now or later!

9. Chocolate sponge cake

Chocolate sponge cake / One Green Planet

In addition to these sesame seeds, chia seeds are an excellent source of calcium and fiber! In two tablespoons of chia seeds you get about “5-6” [percent] of the RDI. ”Chia seeds are also really the best friend of plant-based bakers, as they do the job of eggs … like in this chocolate sponge cake recipe by Maja Tisma.

10. Amaranth yogurt pop with raspberries

Amaranth yogurt pop with raspberries / One Green Planet

I never thought you’d see a grain on this list, did I? While not all grains contain calcium, there are some – mostly these magical old grains – that actually contain large amounts! Amaranth – which happens to be gluten-free – contains about “12” [percent] of the RDI per cup cooked. ”This amaranth yoghurt pop with raspberries recipe by Petra Vogel is a creative way to incorporate amaranth into your diet while also getting a healthy dose of calcium!

11. Salted caramel and fig cheesecake canapes

Cheesecake with salted caramel and figs / One Green Planet

Figs are an unlikely, but great, fruit-based source of calcium! With this in mind, raw figs offer more calcium than dried figs – “18 mg – or nearly 2”. [percent] of the RDI – per picture. ”This frozen caramel and fig cheesecake recipe from Vicky Coates is a great way to incorporate raw figs into your diet this summer!

12. One-pot potato, spinach, and lentil dal

One-Pot Potato, Spinach and Lentil Dal / One Green Planet

Back to that dark leafy green! A classic, super cheap leafy green that you should always have on hand for extra calcium is spinach. Depending on the type of spinach, you will get different amounts of calcium. Mustard spinach, for example, contains around 300 mg of calcium per raw cup, while New Zealand spinach has around 32 mg per raw cup. Whichever type you like, you’re getting a decent dose of calcium! This One-Pot Potato, Spinach, and Lentil Dal Recipe from Julie Zimmer is an excellent use of spinach and lentils for a calcium-rich meal.

13. Wakame soup

Wakame soup / a green planet

Seaweed is an excellent herbal ingredient to add to your culinary experiments! If you’re looking for an extra dose of calcium, try wakame. It is usually eaten raw and contains “approximately 126 mg or 12” [percent] of the RDI per cup. ”Of course, if you’re new to algae, give Valentina Chiappa’s wakame soup a try, blended with a variety of hearty flavors like sesame oil, ginger, carrot and onion!

14. Teff

Everything Bagel Cracker / One Green Planet

Another ancient grain makes the list of calcium sources! Together with amaranth, teff is gluten-free and a great source of calcium. And just like amaranth, teff offers “12” [percent] of the RDI per cooked cup. “The most common use of teff is the flour form for gluten-free baking, as in this super delicious Everything Bagel Crackers recipe from Quelcy Koger.

15. Flax flour pizza crust

Flax flour pizza crust / One Green Planet

In addition to being a great source of fiber and healthy fat, flaxseed is a plant-based source of calcium. In two tablespoons of flaxseed you get about “5-6” [percent] of the RDI. ”Besides that, it is difficult for our digestive system to break down whole flaxseed. So opt for a ground or ground version like in this recipe for flax flour pizza crust by Christa Clark.

Learn How To Make Plant-Based Meals At Home!

Sushi bowl with tofu in a sesame crust / One Green Planet

It is known to help reduce meat consumption and eat more plant-based foods for chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Milk consumption has also been linked to many health problems including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.

For those of you with a more plant-based diet, we highly recommend downloading the Food Monster app – with over 15,000 delicious recipes, it’s the greatest herbal recipe resource to help reduce your environmental footprint, save animals, and get healthy ! And while you’re at it, we encourage you to find out about the ecological and health benefits of a plant-based diet.

Here are some great resources to get you started:

For more daily published content on animals, earth, life, vegan food, health and recipes, subscribe to the One Green Planet newsletter! Finally, public funding gives us a greater chance of continuing to provide you with quality content. Please remember to support us with a donation!

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Recipes with Whole Wheat Pasta

This summer salad is perfect for a work packed lunch

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HHow do you cook corn on the cob?

There seem to be as many methods as there are cooks. Steam, cook, microwave? Do you grill, and if so, in the bowls or outside? (Or get in the mood and pull back the shells, add butter or an ice cube, wrap it up, and move on?)

You may prefer your corn raw, especially when it’s as fresh as possible.

I like to shake things up, and I’ve cooked (or not cooked) corn in all of the above ways, and lots more. But my go-to method is to microwave the corn in the (soaked) husk, which steams it slightly and the husk and silk slide off easily. It takes barely a second to remove these husks and cook the corn in a red-hot, dry pan, rolling it every few minutes. Some of the kernels will turn brown and charred, while the rest will turn a bright yellow, adding a touch of nuttiness and even a hint of smoke. You can butter them and serve them just like that, or you can cut the kernels off and really use them anywhere you want.

These kernels are at home on cereal bowls, tacos, and pasta dishes, but their highest and best use could only be in a salad.

Every year I audition several options for the location of my lamb’s lettuce recipe of the summer. A few years ago it was a Maggie Battista number that intelligently used shredded tortilla chips for texture. Last year it was Gaby Dalkin’s colorful combination of raw corn, watermelon radishes and snow peas.

This time the winner is from Molly Baz’s Cook This Book, and it depends on a base of cereal and quick pickled onions in a zesty dressing. Other elements: Queso fresco, chopped almonds, a generous amount of mint – and those corn kernels charred in the pan. The salad has several of my favorite summer qualities: it can be eaten at room temperature or cold, right after preparation or after a few days in the refrigerator. It’s quick and it’s adaptable.

Perhaps best of all, it is another way to enjoy this cute, golden star of the season.

Farro and charred lamb’s lettuce

This prep salad makes for fabulous summer lunches

(Laura Chase de Formigny / Washington Post)

total time: 40 minutes

Makes: 4 servings

This summer salad combines fried fresh corn with farro and pickled onions. Feel free to use any other grain instead of Farro; brown rice and barley would be an easy substitute. To get the most of your time, let the farro cook before you start preparing the other ingredients.

Go on: The farro and corn can be cooked (separately) and refrigerated for up to 1 week before combining with the dressing and other ingredients.

warehouse: The salad can be refrigerated in an airtight container for up to 5 days.

ingredients

225g Farro (can replace barley, wheat berries, brown rice or your favorite whole grain)

80ml sherry vinegar or red wine vinegar, plus more to taste

80ml cup of extra virgin olive oil

1 tbsp honey or agave nectar

½ teaspoon of fine sea salt or table salt, plus more to taste

½ small red onion, thinly sliced

4 large ears of fresh corn, peeled

115g Queso Fresco or Feta, drained and crumbled

70g roasted almonds, chopped

15g lightly wrapped fresh mint or basil leaves, torn into small pieces

Freshly ground black pepper

method

1. Bring a medium saucepan of salted water to a boil. Add the farro and cook until it is through and al dente but not mushy, 20 to 35 minutes.

2. In the meantime, pickle the onion: mix the vinegar, oil, honey and salt in a large bowl. Add the onion and toss to combine, lightly squeeze to dip if necessary.

3. As soon as the Farro is al dente, drain into a fine-mesh sieve and rinse with cold water to cool. Put the drained farro with the pickled onions in the bowl and mix.

4. To char the corn, heat a large, dry cast iron pan over medium heat for a few minutes. Add the corn and cook every few minutes until charred in spots and light yellow, 11 to 13 minutes. Transfer the corn to a cutting board to cool. Cut the corn crosswise in half with an ear of wheat at a time, then place each half on the board with the cut side down and cut the kernels off the cob with a sharp knife. Repeat with the remaining corn.

5. To make the salad add the queso fresco, almonds, mint and charred corn and mix. Season with plenty of black pepper, season to taste and add more salt or vinegar if necessary. Serve at room temperature or cover and refrigerate to cool and eat cold.

Nutritional value per serving | Calories: 691; Total fat: 37g; saturated fat: 7g; Cholesterol: 20 mg; Sodium: 525 mg; Carbohydrates: 74g; Dietary fiber: 8g; Sugar: 13g; Protein: 19g.

Recipe based on “Cook This Book” by Molly Baz (Clarkson Potter, 2021).

© The Washington Post

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Recipes with Whole Wheat Pasta

Hailey Bieber Tells 36 Million Fans She “Has Never Felt Better” After Ditching Meat

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Hailey Bieber is actively removing animal products from her diet, the model told her 36 million fans in a recent Instagram story. “In the last two and a half months I have completely eliminated meat (except fish) from my daily food and stuck to vegetarian / vegan dishes,” Bieber posted next to a photo of a gluten-free (and probably vegan) lemon poppy seed cake and latte.

The model, who is married to pop star Justin Bieber, said she noticed significant health benefits after removing some animal products from her diet. “I’ve never felt better,” said Bieber. “[I] feel so clear and energetic. Only for sharing for anyone thinking about leaving out meat. “

Hailey Bieber’s vegan trip

The 24-year-old model first became interested in plant-based foods after trying burgers, tater tots, and milkshakes from the Los Angeles area’s vegan mainstay Monty’s Good Burger – a favorite among vegan celebs like Joaquin Phoenix and Rooney Mara. After trying the bounty at Monty’s Good Burger, Bieber headed over to her Instagram Stories to rave about the experience. “So I’m neither a vegan nor a vegetarian. I’m half Brazilian, so trust me, I love a good pichana (a piece of beef), “wrote Bieber in 2019.” But I’ll say in the last week or so I’ve tried some of the most incredible vegan foods I’ve ever tried have. I’ve ever had and I want to keep researching plant-based. Send me all your suggestions. ”

In July 2020, Bieber’s interest in the plant-based lifestyle took a turn, thanks in part to the Netflix documentary The Game Changers, a film sponsored by Jackie Chan, Arnold Schwarzenegger, James Cameron, and many others that highlights top athletes who thrive on a plant. based diet and the performance benefits of not using animal products.

VegNews.HaileyBieber2

Before she saw the hit film, Bieber reached out to her then 28 million Instagram followers for advice on how to be vegan. “I’m trying to switch to a mostly plant-based diet to watch The Game Changers,” Bieber wrote on an Instagram story. “When you have suggestions for other things to see [and] read, send it to me. “

It looks like crowdsourcing vegan advice helped get Bieber where she is today, and with the new documentary Seaspiracy exposing the horrors of the global fishing industry, Bieber may be inspired to try all animal products, including fish to leave out for good.

Celebrities on the verge of vegan

Bieber is among a group of celebrities who have actively reduced their consumption of animal products and are so close to being entirely herbal. Katy Perry and her husband Orlando Bloom are both almost there. “I’m 95 percent ready to be 100 percent vegan,” Perry – an Impossible Burger superfan – told her 109 million Twitter followers in January, adding that her dog, Nugget, has also been on a plant-based diet for the past four months .

VegNews.KatyPerry

For his part, Bloom revealed that he eats meat because he has a thing for cows. “I’m 90 percent plant-based, so maybe I only eat a really good piece of red meat once a month,” Bloom said during an interview with the Sunday Times in March. “Sometimes I look at a cow and think: ‘This is the most beautiful thing there is.'”

And the Kardashian / Jenner clan is also part of the almost vegan club. Kim Kardashian West has been experimenting with plant-based diets since 2019, and this year the 40-year-old reality star and business mogul committed to giving up animal products entirely. In doing so, she also convinced her sisters to eat a plant-based diet. In May, Kourtney Kardashian announced in a post on her blog Poosh Your Wellness, along with a vegan food diary, that she was “95 percent vegan”. Kourtney Kardashian is currently dating Blink-182 drummer and longtime vegan. Travis Barker. If all goes well, Barker could bring Kourtney Kardashian 100 percent.

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Recipes with Whole Wheat Pasta

Hometown Focus Recipes | Hometown Focus

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In line with our Health Edition this week, I was looking for recipes that offer the possibility of a healthier choice. The recipes are also designed to be made for just two people, although simple math should guide the chef on how to make a recipe for more. These are all from the cookbook Diabetes & heart-healthy meals for two

As I’ve lamented in the past, I’ve always enjoyed cooking for a crowd, but these opportunities are rare. It would be okay to prep just two, but I always like leftovers, so I would most likely at least double these recipes to have something left over for a lunch or second dinner the next day.

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These are also lighter eating options as we continue with our hot weather and no rain. Not to mention, they’re good for you!

Chopped salad with Italian dressing

dressing

• 2 TBSP. Apple juice concentrate
• 2 TEA SPOONS. Apple Cider Vinegar
• 1 teaspoon. fresh lemon juice
• 1 teaspoon. Olive oil (extra virgin preferred)
• 1/4 tsp. dried oregano, crumbled
• 1/4 tsp. Salt-
• 1/8 tsp. Garlic powder
• 1/8 tsp. paprika
• 1/8 tsp. dry mustard
• 1/8 tsp. pepper

salad

• 2c. green leafy lettuce, torn into bite-sized pieces
Pieces
• 1/4 c. chopped broccoli florets
• 1/4 c. chopped cauliflower florets
• 2 TBSP. chopped carrot
• 2 TBSP. chopped radishes
• 2 TBSP. chopped cucumber
• 2 medium-sized cherry tomatoes, halved

Mix the dressing ingredients in a small bowl. Put the salad in flat salad bowls. Spread the remaining ingredients on the salad. Pour the dressing over it

Salad. (Yield: For 2 people; 1/2 cup of lettuce and 2 tablespoons of dressing per serving)

Salad with cucumber and blue cheese

• 1/2 large cucumber, peeled and diced
• 2 TBSP. finely chopped red onion
• 2 TBSP. chopped fresh parsley
• 1 TBSP. Apple Cider Vinegar
• 2 TEA SPOONS. sugar
• 2 TBSP. crumbled low fat blue cheese
• 1 medium tomato, cut into four slices

In a small bowl, stir together the cucumber, onion, parsley, vinegar and sugar. Stir in blue cheese. Let stand for 5 minutes to allow the flavors to mix. Place 2 tomato slices on each plate. Pour the cucumber mixture over it. (Yield: 2 servings; 1/2 cup per serving)

Ginger tuna patties

• 2 large egg whites
• 2 TBSP. thinly sliced ​​spring onions
• 2 TEA SPOONS. finely chopped peeled ginger root
• 1 teaspoon. Soy sauce (lowest sodium)
available)
• 1/2 tsp. toasted sesame oil
• Cayenne pepper
• 9 ounces. low-sodium light tuna in
Water, drained and cut into small up
medium pieces
• 1 teaspoon rapeseed or corn oil

In a medium bowl, whisk together egg whites, spring onions, ginger root, soy sauce, sesame oil, and cayenne pepper. Add the tuna and stir gently.

In a large non-stick pan, heat the oil over medium heat while swirling to coat the bottom. Divide the tuna mixture in half, making sure each has an equal amount of liquid so that the egg whites hold each patty together. Put one of the halves in a 1/2 cup measuring cup. Turn over on the pan and flatten the mound slightly. Repeat with the remaining mixture. Cook for 4 minutes on one side. Flip gently and cook for 3 to 4 minutes, or until firm. (Yield: 2 servings; 1 patty per serving)

Grilled Tuscan Chicken

• 2 TBSP. fresh lemon juice
• 1 TBSP. white balsamic vinegar or white

Wine vinegar
• 1 medium clove of garlic, chopped
• 1/4 tsp. dried oregano, crumbled
• 1/4 tsp. dried sage
• 1/8 tsp. Pepper (coarsely ground)
prefers)
• 2 boneless and skinless chicken breasts
Halves (about 4 ounces each), all visible
Discarded fat, chopped to 1/2 inch
thickness
• Cooking spray

In a medium-sized non-metallic bowl, stir together the lemon juice, vinegar, garlic, oregano, sage, and pepper. Add the chicken and turn it over to the coat. Cover and chill for 30 minutes, turning once. Transfer the chicken to a plate and discard the marinade.

In the meantime, spray the grill grate lightly with cooking spray. Preheat the grill on medium level. Grill the chicken for 4 to 5 minutes on each side or until it is no longer pink in the center. (Yield: Makes 2 servings; 3 ounces of chicken per serving)

Cajun chicken pasta

• 1-1 / 2 ounce. uncooked wholemeal penne
• 1 teaspoon rapeseed or corn oil
• 8 ounces. Boneless chicken breast, skinless,
all visible fat discarded, but bite-sized
Pieces
• 1/2 small onion, diced
• 1/2 small red pepper, chopped
• 1/2 small green bell pepper, chopped
• 2 ounces. Baby portobello mushrooms, sliced
• 2 medium-sized garlic cloves, chopped
• 2 TBSP. fat-free sour cream
• 2 TBSP. light tub cream cheese
• 2 TBSP. non-fat milk
• 1/2 tsp. salt-free, extra spicy
mixture
• 2 TBSP. grated or grated reduced fat
Parmesan cheese

Prepare the pasta according to the package instructions, omitting the salt and oil. Drain well in a colander.

In the meantime, in a medium-sized non-stick pan, heat the oil over medium heat and swirl to coat the bottom. Cook the chicken for 4 to 5 minutes, or until it is golden brown on the outside and no longer pink on the inside, stirring frequently. Transfer to a plate and set aside.

Mix the onion, bell pepper, mushrooms and garlic in the same pan. Simmer over medium heat for about 3 minutes or until tender, stirring frequently. Stir in chicken and pasta.

Whisk the remaining ingredients except for the parmesan. Pour into the pan and stir to heat it. Sprinkle with parmesan cheese. (Yield: Makes 2 servings; 1-1 / 2 cups per serving)

French toast with orange and strawberry sauce

• 1c. Egg substitute
• 1/2 tsp. Vanilla extract
• 4 slices of light wholemeal bread
• 1 teaspoon rapeseed or corn oil
• 1/4 tsp. grated orange peel
• 1/3 c. fresh orange juice
• 1 TBSP. sugar
• 1/2 tsp. Cornstarch
• 1c. whole medium-sized strawberries,
quartered
• 1 (6 oz.) Container of non-fat vanilla yogurt

Whisk egg substitute and vanilla in a shallow bowl. Dip each slice of bread in the mixture and brush on both sides. Allow excess material to drain off. Set aside on a plate.

In a large non-stick pan, heat the oil over medium heat while swirling to coat the bottom. Bake the bread for 4 minutes on each side or until golden brown.

In the meantime, mix the orange peel, orange juice, sugar and cornstarch in a small saucepan and stir until the cornstarch has dissolved. Bring to a boil over medium heat. Cook for 1 minute, stirring frequently. Take off the heat. Allow to cool slightly.

Just before serving, stir the strawberries into the orange sauce until coated. Spoon over the bread. Top up with the yogurt. (Yield: For 2 people; 2 slices of toast, 1/2 cup plus 2 tablespoons of sauce and 1/4 cup of yogurt per serving)

Do you have recipes to share? We’d love to hear from you. Email your recipes to kirstenr@htfnews.us. Please enter your name, place of residence and a telephone number. For those who do not have internet access, you can get your prescriptions at Hometown Focus, 401 6th Ave. Send N., Suite 1111, Virginia, MN, 55792.

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