The orange fig chia marmalade balances the flavors of sweet and tart; and oranges, dried figs and chia seeds are great plant based sources of calcium. I add the marmalade to overnight oats, amaranth porridge, yogurt, and in this recipe- smoothies.
Berries are not overly high in calcium but are loaded with antioxidants and vitamins.
Strawberries, blackberries, and raspberries contain the highest amount of calcium. Blueberries, which contain less calcium are delicious with the orange fig chia marmalade. To maximize the benefits of berries, include a variety of different types and colors in your diet, as different berries offer different nutritional profiles.
I like to change up the greens in my smoothies and when available will eat young dandelions from my yard or garden. Dandelion greens are a powerhouse of nutrients including calcium.
1 cup raw = 103 mg of calcium
They become more bitter when the flowers bloom and then if too bitter are delicious cooked. Avoid picking the greens in or near chemically treated yards or by roadsides. Spinach, beet greens, and swiss chard are tasty and nutritious, but are high in oxalates, which decrease the body's ability to absorb calcium. Spinach and swiss chard are part of my dark green leafy intake, but so are other greens such as kale, collard greens, arugula, and dandelion greens. Variety is key to eating a well balanced whole food plant based diet.
Chia seeds, hemp seeds, and flax seeds contain omega 3 fatty acids, fiber, and protein. See Building a Calcium Rich Smoothie post for more ingredient ideas and calcium content of those ingredients. Use plant based yogurt for the smoothie and date or maple syrup for the marmalade to keep the recipe vegan.
A serving size for a smoothie is 8-12 ounces. This recipe makes about 32 ounces.
Komentáře