As we discussed in our recent series of blog posts, calcium is an essential mineral in keeping our bones strong and healthy. This recipe contains many high calcium foods that can help contribute to your daily intake of calcium. Along with its high calcium content, it is packed with several other nutrients that contribute to good health. This smoothie recipe is the perfect well-balanced, nutritious breakfast or afternoon snack.
Almonds, chia seeds, yogurt, milk, and berries all provide us with calcium. One cup of whole almonds contains 385 mg of calcium, which is more than one-third of the recommended daily amount. Did you know the calcium in a cup of almonds is slightly more than a cup of milk!
An ounce or 2 tablespoons of chia seeds provides 179 mg of calcium, which is a lot of calcium in such a small serving size. Chia seeds can easily be added to smoothies or mixed into oatmeal and yogurt for a little crunch.
As we know, milk and yogurt are good quality sources of calcium. However, non-dairy replacements are also high in calcium. If you have a dairy allergy or an intolerance to lactose, almond milk or soy milk can be good replacements. There are also many non-dairy yogurt products made from almond or soy. Lastly, berries contain a small amount of calcium with about 30 mg per cup. Instead of turning to supplements to get the daily recommended amount of calcium, try to incorporate a variety of calcium-rich foods into your diet!
- 1 cup of frozen mango chunks
- ¾ cup nonfat plain green yogurt or non-dairy yogurt
- ¼ cup reduced-fat milk, almond milk, or soy milk
- 1 teaspoon vanilla extract
- ¼ ripe peach, sliced
- 1/3 cup raspberries
- 1 tablespoon slices almonds
- 1 tablespoon unsweetened coconut flakes
- 1 teaspoon chia seeds
- Combine mango, yogurt, milk and vanilla in a blender. Puree until smooth.
- Pour the smoothie into a bowl and top with peach slices, raspberries, almonds, coconut and chia seeds to taste