14 Calcium Rich Foods and Easy Recipes That Go Way Beyond Milk

When most of us think about calcium, we picture a glass of milk. But plenty of calcium rich foods have nothing to do with dairy at all. Canned fish, tofu, leafy greens, beans, almonds, figs and tahini all bring calcium to the table, along with lots of other good things. Calcium plays a part in keeping bones and teeth strong, so it is worth knowing where to find it. This gallery shares tasty ways to enjoy these foods, each with a simple recipe. You may also like our guide to high fiber foods and recipes. How many are already in your kitchen? Let us find out..

Greek Yogurt Power Bowl, a Breakfast Full of Calcium Rich Foods

This bowl brings several calcium rich foods together in one easy breakfast. Plain Greek yogurt makes a creamy base, then you add sliced figs, almonds, chia seeds and a drizzle of honey. It takes three minutes, looks beautiful and keeps you full all morning. Swap the fruit with the seasons: berries in summer, pears and pomegranate in fall. Which topping would you add first?

You will need: 1 cup plain Greek yogurt, 2 fresh or dried figs, 2 tablespoons sliced almonds, 1 tablespoon chia seeds, 1 teaspoon honey, a pinch of cinnamon.

How to make it: Spoon the yogurt into a bowl and smooth the top. Slice the figs and arrange them on one side. Sprinkle almonds and chia seeds over the yogurt. Drizzle with honey and finish with cinnamon. Serve right away.

Sardines on Toast, Calcium Rich Foods You Eat Bones and All

Canned sardines are one of the most underrated calcium rich foods because you eat the soft, edible bones. They are also cheap and full of protein and omega 3 fats. If you are nervous about the flavor, try them on crispy toast with lemon, parsley and a little chili. Quick poll: how do you feel about sardines? A) love them B) never tried C) maybe on toast D) no thanks.

You will need: 1 can sardines in olive oil, 2 slices sourdough, 1 lemon, 1 small garlic clove, chopped parsley, chili flakes, black pepper.

How to make it: Toast the bread and rub it with the cut garlic clove. Drain the sardines and lay them on the toast. Squeeze lemon over the top. Sprinkle with parsley, chili flakes and pepper. Eat right away.

Salmon, Fresh or Canned, and Easy Salmon Patties

Fresh salmon steaks like these are delicious, but canned salmon with the bones is the real calcium star. The bones are soft and mash right into these patties, so nobody will notice them. Mixed with breadcrumbs, egg and herbs, they turn crispy in the pan. Serve with a salad or tuck them into a bun with yogurt sauce. Have you ever cooked with canned salmon?

You will need: 1 can (about 14 ounces) salmon with bones, 1 egg, 1/2 cup breadcrumbs, 2 green onions, 1 tablespoon Dijon, 1 tablespoon lemon juice, salt, pepper, oil.

How to make it: Drain the salmon and mash it with a fork, bones and all. Mix in the egg, breadcrumbs, onion, mustard, lemon, salt and pepper. Shape into 6 patties. Pan fry in a little oil for 3 to 4 minutes per side until golden.

Crispy Garlic Tofu, One of the Best Plant Calcium Rich Foods

Tofu made with calcium sulfate is one of the best plant calcium rich foods you can buy, so check the label. Firm tofu turns crispy and golden when you press it and pan fry it. Toss it in a sticky garlic soy glaze and serve with rice and greens. Even people who think they do not like tofu often change their minds with this recipe.

You will need: 1 block firm tofu, 2 tablespoons cornstarch, 2 tablespoons oil, 3 garlic cloves, 2 tablespoons soy sauce, 1 tablespoon honey or maple syrup, 1 teaspoon sesame oil, green onions.

How to make it: Press the tofu for 15 minutes and cut into cubes. Toss with cornstarch. Fry in oil until crisp on all sides, about 8 minutes. Add garlic for 30 seconds, then soy sauce, honey and sesame oil. Toss until glossy and top with green onion.

Massaged Kale Salad

Kale is a leafy green that contains calcium your body can absorb well. Raw kale can be tough, but there is a trick: massage it with a little olive oil and salt for two minutes. It softens and turns bright green. Add apple, seeds and a lemony dressing for a salad that holds up for days in the fridge. Do you like kale, or are you still not convinced?

You will need: 1 bunch kale, 1 tablespoon olive oil, a pinch of salt, 1 apple, 1/4 cup sunflower or pumpkin seeds, 2 tablespoons grated parmesan. Dressing: 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon honey.

How to make it: Remove the stems and chop the kale. Add olive oil and salt and squeeze the leaves with your hands for 2 minutes. Add sliced apple, seeds and parmesan. Whisk the dressing and toss well.

Honey Cinnamon Almonds, Snackable Calcium Rich Foods

Almonds are one of the nuts with the most calcium, and they make a perfect snack. Roasting them with a little honey and cinnamon makes them taste like a treat from a holiday market. Keep a small jar in your bag or desk for when hunger hits. A small handful is a good portion. Which do you prefer: sweet or salty almonds?

You will need: 2 cups raw almonds, 2 tablespoons honey, 1 teaspoon cinnamon, a pinch of salt, 1 teaspoon oil.

How to make it: Heat the oven to 325 F. Warm honey and oil and stir in cinnamon and salt. Toss with the almonds. Spread on a lined sheet. Roast 15 minutes, stirring halfway. Cool completely so they turn crunchy.

Garlic Parmesan Broccoli

Broccoli gives you some calcium plus vitamin C and fiber. Roasting it at high heat brings out a nutty flavor and crispy edges that even kids enjoy. A sprinkle of parmesan at the end adds a little more calcium and a lot of flavor. This is the easiest side dish for any weeknight dinner. Quick poll: how do you like broccoli? A) roasted B) steamed C) raw D) in soup.

You will need: 1 large head broccoli, 2 tablespoons olive oil, 2 garlic cloves, 1/4 cup grated parmesan, salt, pepper, lemon wedge.

How to make it: Heat the oven to 425 F. Cut broccoli into florets and toss with olive oil, minced garlic, salt and pepper. Roast 18 to 20 minutes until the edges are browned. Sprinkle with parmesan and roast 2 more minutes. Finish with lemon.

Garlic Bok Choy Stir Fry

Bok choy is a mild Chinese cabbage and one of the leafy greens with calcium that your body can use well. It cooks in just a few minutes, so it is perfect for busy nights. Garlic, ginger and a splash of soy sauce are all it needs. Serve it next to rice, noodles or the crispy tofu from earlier for a calcium boosted dinner.

You will need: 4 baby bok choy, 1 tablespoon oil, 2 garlic cloves, 1 teaspoon grated ginger, 1 tablespoon soy sauce, 1 teaspoon sesame oil, sesame seeds.

How to make it: Cut the bok choy in half and rinse well. Heat oil in a wok. Add garlic and ginger for 30 seconds. Add bok choy, cut side down, and cook 2 minutes. Add soy sauce and 2 tablespoons water, cover and steam 2 minutes. Finish with sesame oil and seeds.

Tuscan White Bean and Kale Soup

White beans are humble pantry heroes. They bring calcium, fiber and plant protein, and they make soups creamy without any cream. This Tuscan style soup simmers beans with garlic, tomatoes, herbs and kale. It is cozy, cheap and perfect for chilly fall nights. Serve with crusty bread for dunking. Would you add sausage or keep it vegetarian?

You will need: 2 cans white beans, 1 onion, 2 carrots, 3 garlic cloves, 1 can diced tomatoes, 4 cups vegetable broth, 2 cups chopped kale, 1 teaspoon dried rosemary or thyme, olive oil, salt, pepper, parmesan.

How to make it: Cook onion and carrots in olive oil for 6 minutes. Add garlic and herbs for 1 minute. Add tomatoes, beans and broth and simmer 15 minutes. Mash some beans to thicken. Stir in kale for 3 minutes. Season and top with parmesan.

Baked Parmesan Crisps

Hard cheeses like parmesan are very rich in calcium, and this recipe turns them into a crunchy, chip like snack with only one ingredient. Small piles of grated parmesan melt in the oven and crisp up into lacy rounds. Serve them with soup, crumble them on salads or eat them straight from the tray. They are naturally low carb too.

You will need: 1 cup finely grated parmesan, optional: black pepper, dried herbs or a pinch of paprika.

How to make it: Heat the oven to 400 F and line a sheet pan with parchment. Place tablespoons of parmesan on the pan, 2 inches apart, and flatten slightly. Add pepper or herbs. Bake 5 to 7 minutes until golden. Cool 5 minutes so they crisp.

Baked Figs With Yogurt and Honey

Figs, especially dried figs, are one of the fruits highest in calcium. Fresh figs in fall are sweet and jammy, and baking them makes them even softer. Serve them warm over Greek yogurt with a drizzle of honey and a few walnuts. It is a light dessert that feels fancy but takes just 15 minutes. Have you ever eaten a fresh fig?

You will need: 6 fresh figs (or 8 dried figs soaked in warm water), 1 tablespoon honey, 1 cup Greek yogurt, 2 tablespoons chopped walnuts, a pinch of cinnamon.

How to make it: Heat the oven to 375 F. Cut the figs in half and place cut side up in a small dish. Drizzle with honey and sprinkle with cinnamon. Bake 12 to 15 minutes. Spoon over yogurt and top with walnuts.

Creamy Tahini Hummus

Tahini is a paste made from ground sesame seeds, and sesame seeds are naturally rich in calcium. Combined with chickpeas, lemon and garlic, it becomes smooth, creamy hummus. Homemade hummus tastes fresher than store bought and costs less. Serve it with vegetables, warm pita or spread it in a wrap. Do you like your hummus extra lemony?

You will need: 1 can chickpeas, 1/3 cup tahini, 3 tablespoons lemon juice, 1 garlic clove, 3 tablespoons ice water, 2 tablespoons olive oil, 1/2 teaspoon cumin, salt, paprika.

How to make it: Drain and rinse the chickpeas. Blend tahini and lemon juice for 1 minute until creamy. Add garlic, cumin, salt and chickpeas and blend. Add ice water a spoon at a time until very smooth. Top with olive oil, a few chickpeas and paprika.

Warm Cinnamon Vanilla Milk, the Classic of Calcium Rich Foods

A warm mug of milk is still a classic for a reason. Milk is one of the easiest calcium rich foods to add to your day, and fortified plant milks can work too. Gently warming it with cinnamon, vanilla and a little honey turns it into a cozy evening drink. It is a lovely way to slow down before bed on a cold night.

You will need: 1 1/2 cups milk or fortified plant milk, 1 cinnamon stick, 1/2 teaspoon vanilla, 1 teaspoon honey, a pinch of nutmeg.

How to make it: Warm the milk with the cinnamon stick over low heat for 5 minutes. Do not let it boil. Remove the cinnamon stick. Stir in vanilla and honey. Pour into a mug and dust with nutmeg.

Orange, Almond and Spinach Salad

Oranges have some calcium, and calcium fortified orange juice has much more. This bright salad mixes juicy orange slices with baby greens, toasted almonds and a light citrus dressing. It is fresh, colorful and goes well with fish or chicken. A perfect pick me up during winter citrus season. Quick poll: which citrus is your favorite? A) orange B) grapefruit C) clementine D) lemon.

You will need: 2 oranges, 4 cups baby greens, 1/4 cup toasted sliced almonds, 1/4 red onion. Dressing: 2 tablespoons orange juice, 1 tablespoon olive oil, 1 teaspoon honey, 1 teaspoon vinegar, salt.

How to make it: Peel the oranges and slice them into rounds. Thinly slice the onion. Whisk the dressing ingredients. Toss greens with half the dressing. Top with oranges, onion and almonds and drizzle with the rest.