We all know that as the age advances most people suffer from osteoporosis. In today’s time, it’s even more visible in youngsters.
Dr Anand Kulkari has explained very well in his blog about Osteoporosis, its symptoms and causes. For you to refer— https://goqii.com/blog/osteoporosis/
The first line of treatment to prevent or cure osteoporosis is having good nutrition in which CALCIUM forms the major part of the diet.
The moment we think of calcium, our think of milk and milk products and leafy veggies. But, trust me sometimes it’s so monotonous and boring to have a glass of milk and have those boiled or cooked green veggies.
So here I am with some yummy interesting Calcium rich recipes which will not only enhance your calcium intake for the day but will also add variation in meals.
PANEER Ki KHEER
Paneer Ki Kheer is a sweet recipe straight from the heart of Bengal. It is one of the quickest desserts you can make with a unique ingredient-fresh Paneer. This recipe is high in calcium and low in calories making it a good dessert option for people with osteoporosis. Besides, it is rich in protein and riboflavin.
Cow’s milk chenna crumbled 50gm
Skimmed Milk 300ml
Rice powder 1 Tsp
Saffron (Kesar) a few strands
Almonds, blanched and slivered 4
Pistachios, blanched and slivered 4
Green cardamom powder 1/4 teaspoon
Sugar free – to taste/stevia/jaggery
Boil milk in a deep pan and simmer till it reduces and thickens slightly. Add rice powder mixed with a little water and stir. Cook till the mixture thickens a little more.
Add saffron and continue to cook. Add almonds, pistachios and green cardamom powder and mix well. Add sugar-free/stevia/jaggery and stir till it dissolves. Add chenna and mix.
Take it off the heat and set aside to cool. Serve. If you wish you can have it hot too.
A low-calorie pudding made of pumpkin. This recipe is rich in potassium, calcium, and magnesium and beta-carotene. A perfect dessert for people who watch their weight and have little time for cooking. In addition, this recipe can prove to be useful for people with high calcium and magnesium requirement.
Red pumpkin 400 grams
Corn flour 1tsp
Cinnamon powder 1/2 tablespoon
Desiccated coconut 1 Tsp
Pomegranate pearls 1 Tsp
Stevia extract to taste
Place pumpkin pieces in a large pan. Add Stevia extract and one cup of water. Cover and cook on medium heat for about twenty-five to thirty minutes. Mix cornflour with milk till smooth. Once the pumpkin is cooked add cornflour-milk mixture and mix.
Cook till the mixture thickens. Sprinkle cinnamon powder. Add desiccated coconut and mix.
Transfer the mixture to a serving dish. Sprinkle crushed almonds and pomegranate pearls and serve.
A beverage made up of milk, flavoured with poppy seeds and cardamom. A High calcium recipe good for people with osteoporosis. Also a good Breakfast/Evening time menu option for all
Toned Milk 300ml
White Poppy seeds 10gm
Cardamom seeds ground1/2tsp
Stevia, extract to taste
Place the poppy seeds in a frying pan over a moderately low heat and dry-roast, turning often, for about 5 minutes. Combine the poppy seeds, cashews or almonds, and water in a blender process for 2-3 minutes. Add 100 ml of milk and process on low speed for 15 seconds. Pour the mixture through a strainer over a pan.
Press out as much as liquid as possible, and then add the remaining milk and cardamom seeds. Stirring constantly bring to boil over moderately high heat. Reduce the heat to low and simmer for 2 minutes. Now mix stevia extract. Pour the milk back to forth from one pan to another until it is frothy.
Serve immediately in warmed cups.
Nadru Yakhni is a Kashmiri dish made of lotus root and yoghurt. Called Nadur in Kashmiri, Bhein in Punjabi, and Kamal kakri in Hindi is rich in calcium and magnesium main course recipe
Lotus stems 500 gm
Onions sliced 200gm
Cooking oil 10 ml
Cinnamon sticks 2 inch
Cardamom black 2-3
Cumin seeds 1/2 tsp
Kashmiri Chilli powder 1 Tsp
Dry ginger powder 1tsp
Mint powder 1/2tsp
Fennel powder 1tsp
Salt to taste
Cut the edges of lotus stems and peel them. Cut them into diagonal slices. Soak in water. Boil the slices in salted water till soft. Fry onions in oil till brown and grind with a little water. They impart the brown colour to the gravy. Mix yoghurt properly in a half a cup of water, whisk and then strain. Boil the strained yogurt stirring continuously till it changes its colour to yellow. Keep it aside. Heat oil in a pan, add onion paste, cinnamon & cloves, when they crackle, mix Kashmiri Mirch (chilli), fennel and dry ginger powder, add a little water and sauté. Add lotus stems & yogurt to the mixture, bring it to a boil and simmer for 10 minutes, add cumin seeds, salt and cardamom. Finally, add mint powder and mix properly.
Serve hot with Brown rice/roti.
Green Chapati with Sesame Seeds
A calcium and fibre rich dish for patients of osteoporosis. Very easy to prepare with easily available food Ingredients.This recipe is a good variation of regular chapattis.
Cauliflower green finely chopped 200gm
Sesame Seeds 50gm
Bengal Gram Flour 50gm
Whole wheat flour 200gm
Onion finely chopped 100gm
Cumin seeds 5gm
Coriander leaves finely chopped 1tsp
Cooking Oil 5 ml
Red Chili Powder 1/2 Tsp
Asafoetida 1 pinch
Salt to taste
Dry roast Sesame Seeds. Mix Bengal gram, whole wheat flour, sesame seeds, red chilli powder, turmeric powder, asafoetida, cumin seeds, coriander leaves and onion in a mixing bowl. Make dough using some warm water and prepare chapattis.
Serve hot with Yoghurt or Lassi.
Whole Bengal gram and cauliflower green Tikki
A mouthwatering snack to meet the increased calcium demands of osteoporosis patients. Easy to prepare from readily available ingredients and a low-calorie alternative to fried snacks
Bengal gram(whole): – 200g
Cauliflower: – 100g
Onions, chopped finely 200g
Cumin seeds: -1\2 tsp
Green Chilies, chopped finely: – 3-4
Salt to taste
Soak Bengal gram for 3-4 hrs and then grind to a coarse paste by adding enough water. Grate onion, cauliflower, & green chillies and mix well to the gram paste. Add salt, cumin seeds, bread crumbs, ginger. Divide this mixture into equal portions. Flatten each portion with your palm and shallow fry this tiki in hot oil. Once the Tikki turn brown in colour, remove and serve hot with chutney or sauce.
So, get your bones strengthened with these yummy calcium-rich recipes!! Stay tuned for more such recipes. I will be back with some more interesting healthy recipes to boost your bone health.