18 Calcium Alternatives to Dairy

photogallery_lactose_intolerance_foods_07_fullNeed more calcium in your diet, but want to avoid dairy? Here are 18 calcium alternatives to dairy:

  1. Collard Greens
  2. Soy Milk
  3. Black Eyed Peas
  4. Baked Beans
  5. Chinese Cabbage
  6. Almonds
  7. Rice Milk
  8. Tahini
  9. Kidney Beans
  10. Firm Tofu
  11. Fortified Orange Juice
  12. Blackstrap Mollases
  13. Kale
  14. Oranges
  15. Chickpeas
  16. Almond Milk
  17. Dried Figs
  18. Navy Beans

 And here is a great recipe that includes both chickpeas and tahini!

Hummus

Prep Time: 5-10 minutes
Cooking Time: 0 minutes
Yield: 3 cups

Ingredients:
2 c. canned chickpeas, or 1 cup of dried chickpeas that have been soaked, then cooked in pressure cooker
1-3 cloves garlic
3 TBSP tahini
1/2 tsp sea salt
2 TBSP olive oil (optional)
2 TBSP lemon juice
1/2 cup or more spring water, use chickpea water

Directions:
1. Place all ingredients in a blender or food mill and purée until creamy. It is easier to do it in several smaller batches.
2. Add more garlic, tahini or lemon juice to taste.
3. Serve with pita bread, crackers, chips, or fresh veggies (carrots, cucumbers, celery, etc).

Notes:
Use 2 cups canned beans to save time.

Variations:

  • Use as a spread for healthy sandwiches and add sprouts, lettuce, tomato or any other fresh vegetables.
  • Add fresh parsley to the blender for a lighter flavor.
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