While it’s commonly known that dairy products contain calcium, a mineral necessary for building and maintaining bone health, it may surprise you to learn that we can also get calcium without consuming dairy. Delicious, readily available and naturally gluten-free, these sources of plant-based calcium should all be added to your grocery list:
- Leafy Greens
Kale, collard greens and bok choy are all good sources of calcium – and so easy to enjoy in a variety of ways. Simply chop and dress them to make a salad, or add them to your next stir-fry.
- Coconut milk
Coconut in any form is popular these days – and real coconut milk (made from blending the coconut flesh with its water) can be a tasty and naturally sweet treat. Blend some into a smoothie, use it to balance the spice of a creamy curry dish, or try fermenting it to make your own dairy-free yogurt.
- Chickpeas
Roasted as a snack, tossed into a salad, blended into hummus (which provides a double dose of calcium, thanks to the tahini) or packed within a burger patty, calcium-rich chickpeas add tasty nutrition to any meal. Craving something sweet? Try these gluten-free and vegan-friendly Peanut Butter Banana Chocolate Chip Chickpea Blondies from Ambitious Kitchen.
- Chia seeds
They might be tiny, but don’t let their small size fool you – chia seeds offer big nutritional value. Enjoy them in a smoothie bowl, or try making your own overnight chia seed pudding (we love this High Protein Vanilla Chia Pudding by Simply Quinoa.) Alternatively, you may take your calcium-rich chia seeds in jam form, like Fork & Beans’ Blackberry Chia Seed Jam.
- Sesame seeds
Another small yet powerful ingredient, sesame seeds are another source of plant-based calcium. Sprinkle some over sushi, or add them to your salad dressing. Looking to get more creative? Try these Sesame-Ginger and Quinoa Spring Rolls by Naturally Ella.
- Almonds
Did you know that almonds are the tree nuts highest in calcium? Simply pop a small handful in your mouth on the go, or enjoy a tablespoon of almond butter slathered on gluten-free toast. Almond milk is also rising in popularity, and easy to find as a dairy-free alternative to creamer in many coffee shops.
- Sea vegetables
Take your love of sushi a step further and try making veggie wraps with sheets of nori (the dried seaweed that typically wraps your California rolls) for a plant-based, calcium-rich lunch. Seaweed salad and miso soup with seaweed are other delicious ways to enjoy the nutritional benefits of sea vegetables.
- Blackberries
As if we needed another reason to look forward to blackberry season. These sweetly tart summer berries provide plant-based calcium and are easy to enjoy in a variety of ways. Simply add a few to your next salad or bowl of yogurt, or try Eating Bird Food’s gorgeous Protein Packed Blackberry Smoothie.
- Oranges
It’s easy to find orange juice fortified with calcium these days, but even regular old oranges do the trick when it comes to treating your body to a fresh and zesty dose of plant-based calcium. If you’re looking for something a bit fancier than a simple orange, we definitely recommend this Orange Creamsicle Smoothie (which also contains coconut milk) from Fit Foodie Finds.
- Quinoa
Yes, that’s right – our favorite gluten-free ancient grain is not only a delicious source of plant-based protein, but calcium as well! Learn more about quinoa and find a variety of gluten-free recipes using this supergrain over at AncientHarvest.com.
