Find out how to prepare healthy and nutritious options for everyday life
Calcium is an essential mineral for health, playing a fundamental role in the formation and maintenance of strong bones and teeth, as well as contributing to the correct functioning of muscles, nerves and the cardiovascular system.
Although milk and its derivatives are the best-known sources of calcium, you can also find it in foods such as broccoli, tofu, almonds and sesame. Integrating these ingredients into daily preparations allows you to obtain the necessary quantities of mineral in a tasty and varied way.
So, below, find out how to prepare 5 recipes rich in calcium!
Broccoli salad with strawberry sauce and yogurt
Ingredients
- 1 broccoli owl
- 1/2 red onion cut into thin slices
- 1 cup halved strawberries
- 1/4 cup sliced almonds
- 1 teaspoon olive oil
- Waterfall
Yogurt sauce
- 1/2 cup tea natural yogurt
- Juice of 1/2 lemon
- 1 tablespoon olive oil
- 1 clove of minced garlic
- Salt and ground black pepper to taste
- 1 teaspoon honey
Preparation method
Fill a pan with water and bring to a boil over medium heat. Add the broccoli and cook for 2 to 3 minutes or until al dente. Drain them and immediately immerse them in ice water to stop cooking and maintain the bright green color. Drain well and reserve. In a pan, heat the olive oil over medium heat and add the sliced almonds. Stir for 1 to 2 minutes, until lightly browned. Book.
In a bowl, mix the yogurt, lemon juice, olive oil, garlic, salt, black pepper and honey. Until it becomes homogeneous. In a salad bowl, mix the broccoli, strawberries and red onion. Drizzle with the yogurt sauce and mix gently to incorporate all the flavors. Sprinkle the toasted almonds and serve immediately.
Homemade yogurt
Ingredients
- 1 l of whole milk (preferably fresh and pasteurized version)
- 170 g of unsweetened natural yogurt
Preparation method
In a saucepan, heat the milk over low heat until it reaches 85°C (when small bubbles appear on the edges). This helps eliminate impurities and improves the consistency of the yogurt. If you don’t have a thermometer, remove it from the heat when the milk starts to boil, but without reaching the boil. Allow the milk to cool to 40°C (hot to the touch). This is important so as not to kill the bacteria in the yogurt.
In a separate container, mix a small portion of warm milk with natural yogurt. Then add this mixture to the rest of the milk and mix well until you obtain a homogeneous mixture. Transfer the mixture to the sterilized container and cover.
Wrap the container in a towel or thick cloth to keep warm and let it sit in a dark, stable place (such as a turned off oven) for 8 to 12 hours. The longer it takes, the firmer and more acidic the yogurt will be. Once the fermentation time has passed, place the yogurt in the refrigerator for at least 4 hours to firm it up and improve its flavor. Serve immediately.
Pancakes with chia seeds and feta
Ingredients
- 1/2 cup oatmeal
- 1 egg
- 1/2 cup skim milk
- 1 tablespoon chia seeds
- 1/2 teaspoon baking powder
- 1 pinch of salt
- 50g crumbled feta cheese
- 1 teaspoon olive oil
Preparation method
In a bowl, combine the oat flour, baking powder, chia seeds and a pinch of salt. In another container, beat the egg with the milk until smooth. Add this mixture to the bowl with the dry ingredients and mix until it forms a homogeneous mass. Leave to rest for 5 to 10 minutes so that the chia seeds hydrate and the dough becomes more consistent. Gently add the crumbled feta to the dough.
Heat a non-stick pan over medium heat and brush it with a drizzle of olive oil. Arrange portions of dough in the pan, forming small pancakes. Cook for 2 to 3 minutes on each side or until golden brown. Serve immediately.
White bean salad with tuna and celery
Ingredients
- 2 cups cooked and drained white beans
- 170 g of whole natural tuna, drained and cut into pieces
- 2 celery stalks chopped
- 1/2 onion chopped
- Juice of 1 lemon
- 3 tablespoons of olive oil
- Chopped chives, salt and ground black pepper to taste
Preparation method
Place the white beans, tuna, celery and onion in a large bowl. In a separate container, mix the lemon juice, olive oil, salt and black pepper. Mix well to emulsify. Drizzle the salad with the dressing and mix gently so as not to break up the ingredients. Add the chives and refrigerate for at least 30 minutes. Serve immediately.
Grilled tofu with vegetables and tahini sauce
Ingredients
- 200 g of firm tofu
- 2 tablespoons of olive oil
- Ground black pepper and salt to taste
- 1 courgette cut into slices
- 1 red pepper cut into strips
- 1 red onion cut into thin slices
- 1 cup broccoli florets
Tahini sauce
- 2 tablespoons tahini (sesame paste)
- Juice of 1/2 lemon
- 2 tablespoons of water
- 1 clove of minced garlic
- Ground black pepper and salt to taste
Preparation method
Drain the tofu and press it with a clean cloth or paper towel to remove excess water. Cut it into cubes, place it in a container and season it with a spoonful of oil, salt and black pepper. Let it rest for 10 minutes. Heat a non-stick pan over medium heat and grill the tofu pieces for 3-4 minutes on each side until golden and crispy. Book.
In the same pan, grill the courgettes, pepper, red onion and broccoli with the remaining oil until soft and lightly browned. Season with salt and black pepper. Book.
In a bowl, mix the tahini, lemon juice, minced garlic and water. Season with salt and black pepper. Arrange the grilled tofu and vegetables on the plate. Season with tahini sauce. Serve immediately.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
