Don’t you hate going to Cracker Barrel and not being able to order anything but a biscuit and a slice of ham? Don’t you hate having breakfast in a hotel when all you can eat is dry cereal?

It’s hard for us non-dairy eaters! It’s even harder for us to obtain the calcium our body needs. I haven’t had milk or any dairy product at all since I was a baby. The strange thing is, I’m not lactose intolerant. I simply don’t like it. The thought of milk, cheese, butter or cream grosses me out. But I’ll eat it if it’s cooked or baked into something. I love cookies and brownies because I can’t taste the dairy!

My bones have probably gotten weaker since my calcium intake is lower than usual. So I made a list of non-dairy foods enriched with calcium, and I do my best to eat at least one serving at each meal.

Here’s my list (in order of amount of calcium from high to low):

  • Collard greens
  • Black-eyed peas
  • Firm tofu (with calcium sulfate)
  • Calcium-fortified orange juice
  • Blackstrap molasses
  • Baked beans
  • Kale
  • Chinese cabbage
  • Oranges
  • Almonds
  • Sesame seeds
  • Spinach
  • Broccoli
  • Cauliflower
  • Swiss chard
  • Brazil nuts
  • Fish (especially salmon, sardines, mackerel with bones)
  • Dark green leafy vegetables
  • Soybeans, lentils, lima and black beans
  • Grains
  • Seafood (shrimp, oysters)
  • Seeds

So whether you’re lactose intolerant or dairy-phobic like me, or you just want to try new sources of calcium, add some of these to your shopping list!

Categories: Nutrition

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