Calcium-Rich Meal Recipes

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Calcium is a mineral that is highly known to benefit the bones and teeth, along with supporting the entire skeletal function. It also plays roles in muscle contraction, blood clotting, nerve impulse transmission, and cell signaling. Microscopically speaking, cells utilize calcium to stimulate specific enzymes that transport ions across the cellular membrane, send, and accept neurotransmitters with other cells. Also, calcium aids in electrical conduction in the body; thus, it also helps proper cardiovascular function.

While there are several food selections for calcium, the following are meal recipes that one can prepare.

Wilted Escarole Salad with Figs, Bacon, and Blue Cheese

Figs, cheese, and bacon are three sources of calcium, according to Health. Along with calcium, the trio also provides sodium, iron, cholesterol, fiber, carbohydrate, protein, fat, and calories. As per the publication, the ingredients include one-fourth cup of dried figs (chopped), half cup of crumbled blue cheese (four ounces), two bacon slices, a tablespoon of extra-virgin olive oil, two tablespoons minced shallots, one-fourth cup of balsamic vinegar, two tablespoons of fresh orange juice, two tablespoons sugar, half teaspoon of salt, and one-fourth teaspoon of freshly ground black pepper.

To prepare the meal, the bacon is cooked in a large nonstick skillet over medium heat until crisp. Then, it is removed from the pan and crumbled. After that, it is set aside, keeping a teaspoon of dripping in pan. Next, the escarole is placed top-down in pan and is gently pressed down. It is cooked over medium heat for three minutes or until wilted. Then, it is flipped and is cooked for another minute. Once done, it is removed to the cutting board, coarsely chopped, and transferred to a large bowl. After that, olive oil is heated in a pan over medium heat and the minced shallots are added and cooked for three minutes or until they become golden brown. Then, the orange juice, balsamic vinegar, sugar, and dried figs are added and stirred until the sugar dissolve and thicken. Next, the dressing and figs are poured over the escarole and are gently tossed to coat. Once done, they are mounted on top of the chicken, with the meal topped with bacon and cheese.

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Creamy Garlic Pasta with Shrimp and Vegetables

Another calcium-rich recipe is the combination of pasta, shrimp, and vegetables. Aside from calcium, the dish is also packed with carbohydrates, protein, and vitamins. As per Eating Well, the ingredients include six ounces spaghetti, 12 ounces raw shrimp (cut into 1-inch pieces), a bunch of asparagus (cut and thinly sliced), one large bell pepper (thinly sliced), a cup of fresh or frozen peas, three cloves garlic (chopped), one-fourth cup of chopped flat-leaf parsley, three tablespoons lemon juice, one tablespoon of extra-virgin olive oil, half teaspoon of freshly ground pepper, one-fourth toasted pine nuts, salt, and one and a half cups of nonfat or low-fat plain yogurt.

To prepare the dish, water is brought to a boil in a large pot. Then, the spaghetti is added and cooked for two minutes less than package directions. After that, the bell pepper, shrimp, peas and asparagus are added and cooked until the pasta is tender and the shrimp are cooked. The ingredients are left for two to four minutes more and are drained well. Once done, the garlic and salt are mashed in a large bowl until a paste forms. Then, yogurt, lemon juice, oil, parsley, and pepper are whisked in. After that, the pasta mixture is also added and tossed to coat. The dish is sprinkled with pine nuts prior to serving.

Overall, calcium is one of the minerals that carry out a lot of function in the body. Aside from eating high calcium food selections, a person’s optimum level of functioning can be achieved with a blend of proper nutrition, regular exercise, adequate rest, and relief of stress.

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