calcium rich recipes

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B u i l d B o n e s & B e a t Os t e o p o r o s i s

www.tarladalal.com


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Introduction

alcium is so very important in building strong bones and healthy teeth. The

increasing awareness about this fact among people was brought home to me by the spateof letters that I received on my "Ask Tarla" helpline from my readers asking forinformation about calcium-rich foods. This prompted me, along with my research team,to put together some basic facts about calcium and calcium-rich foods. I am now happy topresent these facts, along with 36 recipes compiled using calcium-rich ingredients likedairy products, leafy vegetables, nuts and pulses, in my new Total Health book

Calcium-Rich Recipes.

A unique feature of this book is the chart providing calcium requirements for peopleof different ages, right from infants to senior citizens. Though we should ideally startbuilding our calcium reserves right from childhood, it is never too late to catch up. Youcan begin right away by taking advantage of the chart and the recipes, which are dividedinto three sections viz. Calcium-Rich Recipes for Kids and Teens, Adults and Senior

Citizens.

Each section makes sure that the recipes appeal to those they are meant for. Forexample, the variety and colour in the kids' recipes will particularly attract the young

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ones; as will the calcium-rich dishes themselves, like Tilwale Aloo ki Chaat, page 17, andAlmond Til Chikki, page 36. Senior citizens are more comfortable with easily chewablefoods that are not too spicy, like Kaddu Palak ki Roti, page 87, and Fruit Sandesh, page 94.For most other adults, however, what is important is that the food should be both tasty

and wholesome. So we have provided them with calcium - bound dishes like SproutsMisal, page 46, and Masala Paneer Naan, page 57.

To give a clearer idea about what a lack of calcium can mean to our bodies, I haveincluded a section on 'Calcium Deficiency' that covers the basic facts like what is calciumdeficiency and what are its causes, symptoms and consequences. Of course, the rest of the

book goes on to tell you just how to prevent and overcome this deficiency with a calcium-rich diet. Thus, you have the major sources of calcium, pointers for strong bones and, ofcourse, the many recipes that make this book a practical guide for the calcium conscious.

Here's wishing you strong bones and healthy teeth for a lifetime!


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Contents

Calcium... The Known Facts................. 9

Calcium Deficiency ................................ 9

A Few Diet No's .................................. 14

Causes of Calcium Deficiency ........... 10

Symptoms of Calcium Deficiency ..... 10

Consequences of CalciumDeficiency ............................................. 10

Sources of Calcium .............................. 11

Calcium Requirements for All ........... 12

Pointers for Strong Bones ................... 14

KIDS AND TEENS

Tilwale Aloo ki Chaat ......................... 17

Rajma Cheese Parathas ....................... 20

Stir-Fried Vegetable ............................ 24

Palak Toovar Dal ................................. 26

Corn and Cheese Toast ....................... 28

Cheesy Pasta with Vegetables ........... 30

Quesadillas ........................................... 33

Almond Til Chikki .............................. 36

Strawberry Ice-cream .......................... 39

Strawberry Banana Ice-cream ............ 40

Falooda ................................................. 41


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ADULTS

Lemony Yoghurt Salad ....................... 44

Sprouts Misal ....................................... 46

Lentil and Spinach Soup .................... 48

Broccoli Broth ....................................... 50

Gujarati Suva Kadhi ............................ 52

Sesame Asparagus Stir-Fry ................ 54

Masala Paneer Naan ........................... 57

Cheesy Baked Potatoes ....................... 59

Baked Methi Chaman ......................... 62

Saffron Chenna Pie............................... 64

Grape Lassi ........................................... 67

Apricot and Custard Ice-cream ......... 69

SENIOR CITIZENS

Ragi Dosa .............................................. 72

Creamy Herb Pasta ............................. 74

Pita Pocket ............................................ 77

Lavingya Paatra ................................... 81

Lahsuni Palak Chawal ........................ 84

Kaddu Palak ki Roti ............................ 87

Methi Moong Dal Subzi ..................... 89

Khumb Hara Dhania .......................... 91

Fruit Sandesh ....................................... 94

Crunchy Apple Custard ..................... 96

Kesari Milk ........................................... 98

Fruity Yoghurt ................................... 100

BASIC RECIPEPaneer .................................................. 102


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For the health conscious a light and calcium bound dish.

Preparation time : 5 minutes. Cooking time : 10 minutes. Serves 4.

4 cups asparagus, cut 50 mm. (2") long (blanched)3 tsp chopped garlic2 tsp chopped ginger

3 tsp soya sauce1 tsp cornflour mixed with cup watera pinch sugar3 tsp toasted sesame seeds (til)1 tbsp oilsalt to taste

Se s a m e As p a r a g u s St ir - F r y


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1. Heat the oil in a wok or a frying pan, add the garlic and gingerand stir-fry over a high flame for a few seconds.

2. Add the soya sauce and asparagus and mix together and toss well.3. Add the cornflour paste, sugar, salt and sesame seeds and cook for 1 to 2 minutes,

till the cornflour coats the asparagus.Serve immediately.

Nutritive values per servingEnergy : 86 calories.Protein : 4.4 gm.Carbohydrate : 7.3 gm.Fat : 5.3 gm.Calcium : 65.9 mg.


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Se s a m e As p a r a g u s St ir - F r y


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Just make the pasta in advance and toss it with a paneer and spices to makea healthy main course in a jiffy.

Preparation time : 5 minutes. Cooking time : 10 minutes. Serves 4.

3 cups cooked whole wheat pasta2 cloves garlic, finely chopped

2 green chillies, finely chopped1 cups paneer (cottage cheese), page 102, cut into cubes cup milk1 cup fresh parsley, finely chopped cup fresh basil leaves, finely chopped2 tbsp cream1 tbsp buttersalt to taste

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1. Heat the butter in a pan and add the garlic and green chillies.2. Add the paneer cubes and stir for some time.3. Add all the remaining ingredients and mix gently.4. Cook till the pasta is hot and serve immediately.

Handy tip : You may use whole wheat fusilli, penne or tagliatelle.

Nutritive values per servingEnergy : 273 calories.Protein : 10.3 gm.

Carbohydrate : 21.9 gm.Fat : 11.2 gm.Calcium : 250.1 mg.


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Cr e a m y H e r b P a s ta


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Mrs Tarla Dalal is India's best selling author in any field,with over 3 million cookbooks sold to date. She is the first to

launch a bi-monthly food magazine, 'Cooking & More,

which is the best selling cookery magazine in India, under

her own name.

Calcium plays a very important role inbuilding strong bones and healthy teeth.Though one should ideally start building upcalcium reserves right from childhood, it isnever too late to catch up. "Calcium-RichRecipes", my latest book in the Total HealthSeries, is meant to increase awareness

about calcium and also provides a variety of36 recipes using calcium-rich ingredients.

A unique feature of the book is the chartproviding calcium requirements for people ofdifferent ages, right from infants to seniorcitizens. The recipes too are divided intothree sections in keeping with the chart.Thus you have Calcium-Rich Recipes forKids, Adults and Senior Citizens.

To give a clearer idea about what a lack ofcalcium can mean to our bodies, I haveincluded a section on 'Calcium Deficiency'.Of course, the rest of the book goes on to tellyou just how to prevent and overcome thisdeficiency with a calcium-rich diet.

Lahsuni Palak Chawal

calcium rich recipes

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