Often, when we think of calcium-rich foods, the first thing that may come to mind is a ’90s celebrity chugging a glass of milk on a “Got Milk?” commercial. It’s true: Most dairy products are a great source of calcium. But what does this mean for those that don’t consume animal-based products?
Fortunately, dairy products are far from the only food group packed with this bone-healthy mineral—there are tons of plant-based and vegan options available, including tofu, white beans, and kale, to name a few.
No matter what phase of life you’re in, it’s important to prioritize calcium-rich foods in your diet to help stave off chronic illnesses like osteoporosis and regulating other vital bodily functions, including muscle contractions, blood clotting, and maintaining a regular heartbeat. This becomes ever more important as we get older. With that in mind, we’ve gathered a few of our favorite calcium-rich vegan recipes packed with the mineral that help support healthy, strong bones at any age.
6 quick and easy calcium-rich vegan recipes that support bone health as you age
1. Cozy White Bean Vegan Mushroom Stew
The only thing better than a bunch of vegan calcium-rich recipes that support bone health? One that comes together using only one pot, of course. This cozy white bean vegan mushroom stew by Minimalist Baker is what cozy dish dreams are made of. It features one of the top sources of plant-based calcium (and protein): White beans. According to the USDA, one cup of canned white beans contains 139 milligrams of calcium. (For context, the recommended daily intake of calcium for most adults is roughly about 1,000 milligrams.) But aside from its impressive nutritional value, this is the perfect warming stew thanks to nourishing ingredients like potatoes and mushrooms that are sure to soothe your soul with every bite.
Get the recipe: Cozy White Bean Vegan Mushroom Stew
2. Crispy Baked Tofu Nuggets
Who needs chicken tenders when you can have these delicious crispy baked tofu nuggets by Minimalist Baker made with a handful of pantry staples? To nail that crispy and crunchy texture, large cubes of extra firm tofu are dredged in a three-step process: First, they’re tossed in cornstarch until lightly coated; next, they take a swim in a bowl of vegan buttermilk; and lastly, they’re breaded with a generous coating of cashew crunchiness. These nuggets have 221 grams of calcium, 10 grams of protein, and 223 milligrams of potassium per serving. Basically, you should cancel your dinner plans and make these instead.
Get the recipe: Crispy Baked Tofu Nuggets
3. Kale White Bean and Orzo Soup
This 30-minute kale white bean and orzo soup recipe by Gimme Some Oven features two vegan calcium superstars: Kale and white beans. What’s most impressive is that 100 grams of the raw leafy green contain about 254 grams of calcium—which makes a case for adding it into much more than soups (think smoothies and salads). When it’s bone-chilling (ha!) outside, whip together this simple soup recipe to give your body (and your bones) that extra boost of nutrients.
Get the recipe: Kale White Bean and Orzo Soup
4. Almond Butter Grain-Free Granola
Looking to get a healthy dose of plant-based calcium first thing in the day? This grain-free, almond butter granola recipe by Erin Lives Whole is calling your name. Perfect for eating on its own or top of a bowl of dairy-free yogurt, the dish is packed with nuts, like calcium-rich almonds (267 milligrams per 100-gram serving, to be exact).
Get the recipe: Almond Butter Grain-Free Granola
5. Superfood Sunshine Orange Smoothie
Although oranges are typically touted for their vitamin C content, they’re also a great source of plant-based calcium. On average, one orange has about 111 milligrams of the mineral. That’s one of the reasons why we can’t get enough of this superfood sunshine orange smoothie by Love and Lemons, made with other antioxidant-rich ingredients like bananas, goji berries, and ginger. Plus, you can always boost the calcium content by adding calcium-fortified store-bought orange juice.
Get the recipe: Superfood Sunshine Orange Smoothie
6. Chewy Vegan “Fig Newtons”
If “sweet tooth” is basically your middle name, these homemade vegan “Fig Newtons” by Minimalist Baker won’t disappoint. Among its list of fiber-rich ingredients (hi, rolled oats), you’ll find almonds and figs, which are packed with loads of calcium. Best of all, these treats are made with no refined sugar and are naturally sweetened thanks to the luscious, creamy figs (also filled with magnesium, BTW) and dates. Keeping these away from the cookie monsters in your household will be the hardest part about making these.
Get the recipe: Chewy Vegan “Fig Newtons”
A registered dietitian shares a guide to alternative plant-based milk:
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