My ongoing series of how easy it is to eat vegan continues! Check out my past WIAWs for how to get protein, how to eat cheap and how to get iron as a vegan. Due to popular demand, this week is going to feature calcium.
Did you know that plant-based calcium is easier to absorb?
Breakfast
Holiday-spiced oatmeal (cinnamon, nutmeg and ginger) topped with molasses and dried figs
- Figs=270mg, Molasses=135mg
Another breakfast option: Whole wheat toast or a whole wheat tortilla (~20mg) with almond butter (80mg) and chia seed jam(180mg)
Snack
- Orange=60mg
Another snack option: Baked kale chips (100mg)
Lunch
“Fried” okra (tossed in chickpea flour and spices then broiled for 15 min) with brown rice noodles tossed in tamarind concentrate and lime juice (I love fresh and tangy flavors).
- Okra=100mg, Chickpea flour=50mg, Tamarind concentrate=20mg
Another lunch option: Stir-fried collard greens (350mg) with marinated/baked tofu (120mg)
Dinner
Butternut squash crumble
- Squash=85mg, Almond meal topping=85mg
Another dinner option: Baked sweet potato (70mg) topped with a broccoli (100mg) and bean based chili (120mg)
Dessert
Hot mug of almond milk with cocoa powder and, perhaps, a smidge of hazelnut schnapps
- Almond milk=450mg
Another dessert option: Rhubarb crisp (348mg)
My calcium total for the day: 1255mg
The daily recommended calcium intake: 1000mg
And as always keep in mind I’m no dietician. I got my numbers off of nutrition labels and from this list by the USDA (which shows just how many foods will up your calicum intake!), so I’m just a blogger with the Internet and an interest in vegan calcium consumption.
Any aspects of veganism you’d like to see explained?
I am no RD either but I have to say your food looks stellar. So nutritious and delicious. I eat meat but absolutely believe a vegan diet can fulfill all your nutritional requirements. Your food looks so good I doubt anyone who ate those meals would feel like they were missing out on anything.
Thanks! Mission accomplished for me, then, haha, I like to show how easy it is to eat right, these aren’t “special” meals or anything, just what I do eat on a regular basis and it’s giving me all I need.
I’m loving this! So glad you are able to get calcium
I really need to try okra as in the past I have tried it but it came out syurp-ish.. lol
Okra seems to be a love-or-hate food. Roasting/broiling is a great solution, as it gets rid of the “slime” aspect some people can’t stand. I’m definitely a southern gal, ’cause I love my okra
Good girl! Keep those bones strong!
Darn right I will! I do take a calcium pill from time to time too, just to make sure.
Love how you break this down and show w/ some planning you don’t have to take Ca supplements and u can get all the nutrients u need with a varied and balanced diet. The majority of my calcium intake is def from almond milk! I think I alone support the company that makes the almond milk I drink!
Thanks for sharing the “jam” recipe =)
Looks like you got the thumbs up from a legit RD! Way to go, Allie
I don’t know about that, I can go through a half gallon in a day without much effort
And I love that recipe, it’s a great way to incorporate chia seeds, which are such powerhouse of, well, most everything!
Great post again! Calcium is so darn important, especially in women our age! That whole osteoporosis thing would truly suck to get
Thanks for all the great information
It definitely is–and it turns out it’s pretty easy to get, too! Although the more I read, the more being active is emphasized as just as important as getting enough Ca, so I’ll attack osteoporosis from both sides!
Oooh, I’m loving that breakfast! That molasses must make it one nice sweet treat!!
Mmm, it does! Plus if you put the molasses in before cooking, the oats soak it up and get extra molasses-y
I need to keep an eye on my calcium because I’m not a big fan of cheese or milk or dairy in general . I do usually have yogurt at some point during the day. I Do eat calcium gummies… does that count?? hahaha
Definitely–or at least it better, ’cause I do too! But it turns out there are so many plants that are a great source of Ca, if you’re eating a balanced veggie-ful diet and are active, you’re probably a-okay!
I do worry about calcium sometimes. I try to eat lots of greens. I forgot that almond milk and molasses are both sources of calcium! Thanks!
I’ll take any excuse for molasses. And dried figs, my new obsession. Bet I could work figs into my nano novel…
Great post… and what great eats!
I think a lot of people don’t realise how much calcium there is in plant-based foods. Since eliminating animal-based products from our diet, my family hasn’t found it difficult at all to maintain good levels of calcium intake. There’s a great book called ‘Calciyum’ by David and Rachelle Bronfman that’s packed with calcium-rich plant-based recipes. It’s a good one to recommend to people that wish to cut down on their dairy intake.
Happy WIAW!
Thanks for the book recommendation! Going to go check that one out–it helps that I’m already obsessed with any veggie cook book
great to see! I never pay too much attention to how much calcium I’m getting but forget it can come from so many different sources!
Your lunch looks SO good!
That’s awesome you tracked your calcium, what a great idea! I eat so much cottage cheese and greek yogurt I’m sure I’m getting a surplus haha
Happy WIAW!
So healthy all the time. I love it!
As long as you amend it to “So healthy all the time…during the week.” It’s nice that Wednesday doesn’t fall on the weekend, when I make cookies for meals or live off of crackers dipped in various dippable things
Another great WIAW post of yours! I know that calcium can be found in other sources but always relate it to dairy….thanks for the reminder! Also genius about the fried okra and chickpea flour- will definitely be trying it at home!
I was surprised when researching this find out that pretty much EVERY veggie is a good source of calcium! And I am in love with cooking okra like that, bought a ridiculously huge bag of frozen okra and I can’t wait to make more…
thanks for this – I didn’t know before how much Calcium I should be getting, and I am not even sure if I get enough
Love these posts. I’m not vegan, but they always seem to coincide with my nutrition classes on nutrients.
Haha, interesting timing. Glad you enjoy
Ooh, that okra looks delicious.
I love these posts! So many people assume that dairy is the only source of calcium and you’ve proved just how much is in other stuff, brilliant. That crumble looks great too