Whatever your reason for going dairy-free, you still need calcium in your diet for healthy bones and to keep your body going strong. And since many of us grew up getting our calcium from milk and cheese, replacing that source might be challenging. Good news: Calcium is found in a host of non-dairy foods, especially dark leafy vegetables, salmon, tofu, and beans. How much calcium you need every day varies from person to person, so you should consult your doctor to get a recommendation both for calcium and the vitamin D your body needs to help absorb it. In the meantime, here are 5 easy dairy-free dinners that help you get your calcium in the most delicious way.
Salmon pretty much has it all, doesn’t it? Along with being downright delectable, salmon delivers calcium and vitamin D, along with protein and the kind of fat that’s good for your heart. This recipe for roasted salmon even includes fresh oranges and orange juice for an extra hit of calcium. Serve it over sautéed spinach to boost the goodness even higher.
Black beans bring the calcium to the party in this top-rated chicken dish. It’s so quick and easy to make,you’ll want to put it on heavy weeknight rotation.
Leafy kale and tender white beans get together to create an absolute powerhouse of calcium, and the recipe takes a mere 30 minutes from start to finish. The recipe calls for chicken broth, but you can use vegetarian broth if that’s how you roll.
You’ll love this better-than-takeout Chinese favorite. Broccoli is the star of the calcium show here, so use plenty of it. You can also sub it out for broccoli rabe or bok choy.
Tofu and peanuts are the major sources of calcium in this vegetarian dish, and the whole thing’s ready in a speedy 20 minutes.
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