What are some *really* good vegan calcium sources??
I'm doing Weight Watchers and they want you to have 2 milk servings a day and I guess a lot of studies have shown that calcium intake can really effect your weight loss. My sinuses are a mess and so at least for now I want to eliminate dairy (soy too since they're so similar). Not sure if I'll eat it again after this clears up or not but for the moment I'd like to breathe through my nose. lol!
I know dark green leafies are high in calcium but what else? Are there vegan sources that are as high as dairy or do you need less from a plant source since it absorbs better? TIA!!
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~*~Tiffany~*~
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The less protein you eat, the more calcium you absorb. So you actually need less on a lower protein vegan diet. Here are some high calcium foods listed in Simply Vegan by Debra Wasserman:
Collard Greens (cooked)- 1 cup - 357 mg of calcium
Blackstrap molassas - 2 Tablespoons - 342 mg
8 oz calcium fortified orange juice - 300 mg
Turnip Greens (cooked)- 1 cup - 249 mg
Kale (cooked) - 1 cup- 179 mg
Okra (cooked) - 1 cup - 176 mg
Sesame seeds - 2 tablespoons - 160 mg
Tahini - 2 Tbsp - 128 mg
Figs - 5 medium - 135 mg
Almonds - 1/4 cup - 97 mg
Broccoli cooked - 1 cup- 94 mg
Yes...you definitely need a lower daily amount of Calcium if you eliminate animal protein.
Easy daily ways to put calcium in your diet are:
Put Molasses in your bread that you bake...I make whole wheat bread with a TBSP or two molasses and rye or pumpernickle bread with molasses. Or pancakes with molasses...if you don't mind the dark color.
Also-tahini is great for calcium. It is a good salad dressing or veggie dip...add lemon garlic, salt...cumin whatever you like.
We also are addicted to tahini mixed with honey on a rice cake or wheat bread or toast. I mix about3/4 tahini with 1/4 honey in a little ramekin...the honey makes it so yummy and spreadable, not so runny.
Also-you can mix tahini with peanut butter on a sandwich...very yummy and nice consistency. And there is always hummus or any other bean spread with tahini.
Almonds have lots of calcium and minerals.
And I know you already eat lots of whole grains.
I also make all of my soups with finely chopped greens in them. Split pea is great-cut you put the whole thing in the blender in the end and noone is the wiser that there are 'greens' in there.
I'd love to hear about your success with quitting dairy-to get rid of sinus infections...I've heard it works realy well. I hope it works for you too!
I think parsely has a good proportion of calcium too...I am trying to acquire a taste for it.
There is a lot of evidence that people who eat plant based diets have very good bone density. Also-I just learned that moms who breast feed their children have higher bone densities throughout their lives..I know you are looking at the weight loss angle...but I thought that was really interesting.
Giving up dairy is generally a good way to loose weight anyhow : )
Ok-I'm done-lol!
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Thanks! I don't think it will be too hard to give up dairy *except* for breakfast. We usually have a bowl of whole grain cereal or oatmeal and I don't like soy milk plus I'm trying to not do soy for a couple weeks anyway. I guess I'll just eat some fresh fruit. The only down side to having fruit for breakfast is that it doesn't keep me full very long on days we go workout. Tomorrow is a strength training day so I'll probably come home and eat the whole kitchen because I'll be starving by then. lol! So much for flex points then! lol! Well, Chanel has this cookbook my parents got her in Alaska and there's a granola (well, muslix or whatever) recipe in it she's been wanting to try so we can do that tomorrow and I'll just suck it up tomorrow morning. lol! The only problem with granola and going dairy free is that I never can get my granola to make nice fat chunks, kwim? I like it with fat chunks so I can just eat it with my hands because to me bowl and spoon mean you need some milk. lol!
Glad to hear that almonds have a lot of calcium! Love those things! They're great to add crunchiness to salads and to the gazillion asian noodle dishes I've been addicted to lately. lol! Plus I'm trying to quit sunflower seeds (dear lord the calories in them! It's a wonder I don't weigh 300 pounds...yikes!) and almonds are a good weaning tool. lol!
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Do you make infusions? Nettle infusion has quite a bit from what I understand. I can go search some more if you are interested.
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I just started taking Green Magma this morning and it has 35mg of calcium in 2 teaspoons. Have you tried the almond milk? I don't like it as much as soy(which I'm cutting back on), but I don't mind it with cereal or in smoothies. You could always make you a protein shake on the days you work out. I have a vegan rice protein powder that I like.
I love to eat celery with almond butter for breakfast. We also eat rice and shine which is brown rice grits.
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Shannon
Mama to a 7 year old superhero and and a new wee one.
Sara-I think you are right about the nettles : ) So funny-cuz it is one of the reasons i drink it!!!
I just looked in Wise Woman herbal for the childbearing year...(which I got from Sara) Nettles are good for Calcium!
Red Raspberry Leaf contains calcium in its most absorbable form...along with cofactors which help it be absorbed even more readily. You could do the RRL in tincture form-if it is too much to do an infusion.
Dandelion greens, watercress and parsely are all also good.
Tiffany - try your oatmeal without milk, you may be surprised. . . I never thought I could eat it with just water, but with a generous handful of fresh blueberries or strawberries, it is really good.
Also, in the past when I was more organized, I would make a whole grain breakfast cereal in a small crockpot with a chopped apple or peach cooked with it. I never missed the milk at all.
I've looked up recipes for Swiss Museili (definately spelled wrong) before - they use OJ as the liquid, and look interesting. I've just never gotten around to trying them, unfortunately. . .
Aren't black beans a decent source of calcium as well? Am I thinking of another bean? Or am I just crazy in general?
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Mom to 3 daughters
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Originally posted by mowglimonster We also are addicted to tahini mixed with honey on a rice cake or wheat bread or toast. I mix about3/4 tahini with 1/4 honey in a little ramekin...the honey makes it so yummy and spreadable, not so runny.
I'm so addicted. I have a spoonful here and there throughout the day (and not just because it's supposed to be good for fertility).
Originally posted by Scottishthistle Do you make infusions? Nettle infusion has quite a bit from what I understand. I can go search some more if you are interested.
Probably a dumb question but an infusion is the same thing as tea, right? If so than yep, we love tea here!
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infusion is left for 4 hours then strained out. What I usually do is put a cup of nettles in a quart canning jar, add boiling water and then leave for 4 hours- strain out the nettles then I'm good to go. I'm amazed by how much extra energy I have when I drink nettle infusion.
Are you going dairy free or vegan? If the latter you might not want to do honey.
I made up a batch of goo balls for a get together tomorrow and thought of this post.
(obviously without the ganja butter!) Here goes:
4 parts peanut butter
3 parts moleasses ( calls for honey but I am making them vegan because 1 in the group is vegan)
2 parts carob (could use powdered cocoa)
1 part shredded coconut
I also added 1 part brown rice cereal
in the past I've added chopped almonds.
Roll together into balls, keep in refrigerator so they stay firm.
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my feedback
Well, dairy free but I say vegan in reference to calcium because so much comes from hidden animal sources, yk? Bones and such. Yuck. But...and I know this probably sounds bad but...IMO bees are just bugs and I happily squish bugs so I'd never be able to totally go vegan I don't think. lol! I'd squish 'em and take their honey and not feel bad. lol!
This recipe sounds yummy though! I'll have to try it. Any idea about the calorie content?
Quote:
Originally posted by girlfactory Are you going dairy free or vegan? If the latter you might not want to do honey.
I made up a batch of goo balls for a get together tomorrow and thought of this post.
(obviously without the ganja butter!) Here goes:
4 parts peanut butter
3 parts moleasses ( calls for honey but I am making them vegan because 1 in the group is vegan)
2 parts carob (could use powdered cocoa)
1 part shredded coconut
I also added 1 part brown rice cereal
in the past I've added chopped almonds.
Roll together into balls, keep in refrigerator so they stay firm.
Originally posted by girlfactory Are you going dairy free or vegan? If the latter you might not want to do honey.
I made up a batch of goo balls for a get together tomorrow and thought of this post.
(obviously without the ganja butter!) Here goes:
4 parts peanut butter
3 parts moleasses ( calls for honey but I am making them vegan because 1 in the group is vegan)
2 parts carob (could use powdered cocoa)
1 part shredded coconut
I also added 1 part brown rice cereal
in the past I've added chopped almonds.
Roll together into balls, keep in refrigerator so they stay firm.
Okay, this is twice in two weeks I've heard "ganja" - is this marijuana?
I don't think it will be too hard to give up dairy *except* for breakfast. We usually have a bowl of whole grain cereal or oatmeal and I don't like soy milk plus I'm trying to not do soy for a couple weeks anyway. I guess I'll just eat some fresh fruit. The only down side to having fruit for breakfast is that it doesn't keep me full very long on days we go workout. Tomorrow is a strength training day so I'll probably come home and eat the whole kitchen because I'll be starving by then. lol! So much for flex points then! lol! Well, Chanel has this cookbook my parents got her in Alaska and there's a granola (well, muslix or whatever) recipe in it she's been wanting to try so we can do that tomorrow and I'll just suck it up tomorrow morning. lol! The only problem with granola and going dairy free is that I never can get my granola to make nice fat chunks, kwim? I like it with fat chunks so I can just eat it with my hands because to me bowl and spoon mean you need some milk. lol! 
If so than yep, we love tea here! 
hth!
Becca, mama to 
Nate 12yo, 
Mary 7yo.
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