A summer salad packed with calcium for the whole family

A summer salad packed with calcium for the whole family

With summer in full swing and plenty of barbeques and lunches to attend, you might feel pressured to bring a healthy, delicious plate to each function. If you're keeping an eye on your diet, or simply trying to increase essential vitamins such as calcium its good to remember there are plenty of recipes you can try that are delicious and help you look after your bone health. Firstly, check out some foods that are rich in calcium. Plenty of nuts, vegetables and other foods are packed with more of this nutrient than you'd expect, so look for recipes that include a few of them. One great suggestion is a tofu and almond salad. It's simple, tasty and great for you so check out the recipe below:

Ingredients:

  • a few handfuls of iceberg lettuce
  • 2 shredded carrots
  • a cup of firm tofu
  • 3 teaspoons brown sugar
  • two garlic cloves
  • a quarter of a cup of almonds
  • vegetable oil
  • ½ cup water
  • salt to taste

Method:

Mix the lettuce, carrots, and any other summer veggies you have into a bowl to set aside. Chop the tofu into small cubes and stir-fry them in a wok or skillet with the oil for a few minutes or until golden brown. Add the minced garlic cloves and stir for a minute before adding half a cup of water and three teaspoons of brown sugar. Let the liquid simmer for a few minutes, mixing to stop the sugar from burning, and let the sauce reduce slightly. Tip the tofu mix over the top of the salad, then sprinkle the chopped almonds on the salad for a crunchy and calcium-rich topping. A dozen almonds offers about 62mg of calcium,1 while 100g of tofu contains about 510mg of calcium in this dish.1 You could even add some watercress to this recipe to increase the calcium levels.