Friday, March 25, 2011

Raw Vegan Sources of Calcium

what crazy weather!! i thought spring was here and today its like winter again. i was still at the parks today with boys. i feel its sooo important to let them get out and just run and play every day!! and i of course need to get out in nature every day too!!
This is my favorite brand of tahini- Rejuvenative Foods!! Tahini is ground up sesame seeds and is loaded with calcium.

This is a kale coleslaw that i make regularly that is packed with calcium- loads of kale and cabbage!! see below for recipe!!
over the years i've coached hundreds of clients in movement, nutrition and healthy living. one of the most often asked questions is, "if i'm not eating dairy products how do i get my calcium?" Well, it is possible to get enough calcium from a well organized raw vegan diet. even if you are not raw vegan include the below options in to your diet to increase your calcium intake.
One important thing to remember is that greens that are low in oxalic acids are excellent sources of calcium. Greens that are high in oxalic acids, such as spinach and swiss chard, are not good sources of calcium because the oxalates in them prevent calcium absorption.
Also, a diet too high in protein will cause the body to be too acidic and therefore, leach calcium (which is alkalizing), from the bones to neutralize the acid. So do not overdo your protein.

Here are some great raw vegan calcium sources:
Greens: kale, dandelion greens, collards, broccoli, parsley, watercress, turnip greens
Kelp: sprinkle kelp on salads and soups and include it in your smoothies
Carob: add a tbsp of carob to smoothies or make an avocado/carob pudding
Dulse: add a handful of dulse into your smoothies or include in dressings and sauces
Nuts/seeds: almonds, brazil nuts, pecans, cashews, sesame seeds
Choose nuts and seeds that are "sprouted". this means they have been soaked in water which release the enzyme inhibitors making them easier to digest. Make sprouted tahini (ground up sesame seeds) a regular part of your diet.
Fruits: olives, dried apricots and figs, raisens, black currants, dates, and prunes
add dates to smoothies for sweetness, add olives to salads and sandwiches
vegetables: green beans, napa cabbage, cabbage, celery, carrots, sweet potato, rutabaga

A great calcium snack is a fig with an almond in it and a drizzle of tahini!!! yummy!!

If you want to make sure you get enough calcium daily you can take a "whole food" calcium supplement such as Garden of Life or Mega Foods brands.

Stock up on all the above and you will get your daily calcium needs met!! enjoy!!

Kale Coleslaw Recipe

1 tbsp freshly squeezed orange juice
1 tbsp light miso
2 tsp flaxseed oil
1 ½ tsp organic raw honey or date syrup or sweetener of choice (optional)
1 tsp freshly squeezed lemon juice
1 tsp onion powder
1 tsp ground flaxseeds
1 clove garlic, crushed
Pinch of powdered mustard


2 cups kale leaves cut into thin ribbons
1 ¼ cups shredded cabbage
1 large ripe tomato, seeded and drained, diced
2 tbsp red onion, diced
Pinch of cayenne
Pinch of sea salt

For the dressing, combine all of the dressing ingredients in a large bowl and whisk until well blended.
Add the kale to the dressing and toss. Massage the kale well for a few minutes to soften. The kale should take on a cooked appearance and reduce dramatically in volume.
Add the cabbage, tomato, onion, cayenne and salt and toss again.
Kale coleslaw is best served immediately, but it can also be stored in a covered container in the refrigerator for 2-3 days.

namaste, kelly

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