A List of Calcium Rich recipes
For more information read the current guidelines on:
Makes 4 servings Per serving: Calcium 323 mg
The evaporated milk in this sauce is the secret to the heavenly richness. Evaporated milk gives double the calcium while providing the velvety texture of whipping cream but without the fat. For a real treat, use a mixture of white, cremini and portobello mushrooms for an intense mushroom flavour.
Makes 5 cups (1.25 L), 4 servings
This is springtime heaven in a bowl! Make it at the peak of asparagus season and serve it with a garnish of softly whipped cream, if you dare, and blanched asparagus tips.
Makes 8 servings
Makes 6 to 8 servings
Yield: 4 servings.
Per serving: 196 calories; 15 grams protein; 2 grams fat; 32 grams carbohydrate; 10% fat.
Copyright 1997 Indiana Soybean Board
Add all ingredients to bread machine according to manufacturer's directions.
Yield: 1 1/2 pound loaf. Serving size: 1 slice (loaf cut into 12 slices). Per serving: 230 calories, 3 g fat, 0 g sat fat, 9 g protein, 39 g carbohydrate, 265 mg sodium, 0 mg cholesterol.
Copyright 1999 Indiana Soybean Board
You may serve it immediately, but letting it chill for a few hours allows the flavors to blend better.
Yield: 4 servings. Serving size: 1/3 cup. Per serving: 84 calories, 4 g total fat, 0.6 g sat fat, 7 g protein, 7 g carbohydrate, 67 mg sodium, 0 mg cholesterol.
Copyright 1999 Indiana Soybean Board
Drain yogurt in a cheesecloth-lined sieve in the refrigerator overnight. With the side of a chef’s knife, mash garlic with salt and pepper. In a large bowl, combine yogurt, garlic paste, feta cheese, oil, parsley and oregano.
(The spread will keep, covered, in the refrigerator for up to 4 days.)
Estimated Time: 30min
Servings: This recipe serves: 4 Change to servings U.S. Metric
Author: The Culinary Institute of America
Publication: From the Recipe Files of the CIA
Cannellini beans are rich in protein, calcium, phosphorus, and iron and are often used in both salads and soups. Their great nutritional value makes them a wonderful alternative to meat dishes.
Estimated Time: 140 min
For popovers, make according to pkg directions, adding cheese to dry mix. Bake in 2 & ¾-inch muffin cups as directed on pkg. Meanwhile, for sauce, melt butter in medium-sized heavy saucepan. Saute mushrooms and green onions until tender, about 5 minutes. Remove from heat and stir in flour, lemon peel, pepper and garlic until smooth. Gradually stir in yogurt and wine. Return to heat and cook, stirring constantly, until thickened. Stir in asparagus and ham. To serve, place 2 popovers on each plate. Carefully break popovers open and spoon on sauce. Serve immediately. Serving size: 1/5 of ham and asparagus mixture plus 2 popovers.
Makes 4-5 servings.
Nutritional Information (per serving): Calories: 474 - Protein: 24 g - Fat: 24 g Carbohydrate: 36 g - Calcium: 203 mg
This soup is rich, but light. It is compliments of Midwest Living magazine and uses evaporated skim milk and butter-flavored sprinkles in place of whole milk and butter.
In a medium saucepan, combine the celery, onion, water, bay leaf, sugar, salt & pepper. Bring to boiling: reduce heat. Cover and simmer for 10-15 minutes or till celery and onion are very tender. Discard bay leaf. Add undrained tomatoes and tomato paste. Then, Place the vegetable mixture in a blender container or food processor bow. Cover and blend or process till the mixture is smooth. Strain the mixture through a sieve: set aside. (You should have about 1 ¾ cups). Next, Add the evaporated skim milk to the saucepan. Gradually stir in the blended tomato mixture. Add the butter-flavored sprinkles. Heat through. Ladle into soup bowls.
Makes 4 servings.
Nutrition information (per serving): Calories: 128 - Protein: 9 g. - Fiber: 2 g - Carbohydrates: 23 g - Fat: 1 g (0.5 g sat) - Cholesterol: 4 mg - Sodium: 330 mg
(Compliments of Cooking Light, March 1995)
Combine the first 5 ingredients in a large bowl. Combine vanilla and next 3 ingredients: add to flour mixture, stirring until well-blended (dough will be dry)
Turn the dough out onto a lightly floured surface, and knead lightly 7 or 8 times. Shape dough into a 16-inch-long roll. Place roll on a baking sheet coated with cooking spray, and flatten roll to 1-inch thickness.
Bake at 350 degrees for 30 minutes. Remove roll from baking sheet to a wire rack, and let cool 10 minutes. Cut roll diagonally into 30 (1/2-inch slices, and place, cut sides down, on baking sheet. Reduce oven temperature to 325 degrees, and bake 10 minutes. Turn cookies over and bake an additional 10 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet: let cool completely on wire rack.
Yield 2 ½ dozen (serving size: 1 cookie).
Nutritional Information (per serving): Calories : 72 (16% from fat) - Protein: 1.7 g - Fat: 1.3 g (sat 0.2 g, mono 0.7 g, poly 0.3 g) - Fiber: 0.4 g - Cholesterol: 15 mg - Iron: 0.5 mg - Sodium: 26 mg - Calcium: 14 mg.
(Serves 10 to 12)
Thaw the hash brown potatoes and combine them in a large mixing bowl with the diced ham, a half-cup of the shredded cheddar cheese, and the chopped onion. In a separate mixing bowl, blend together the sour cream, cheddar cheese and potato soups, and black pepper. Add the sour-cream-and-soup mixture to the potatoes and ham, making sure all ingredients are thoroughly combined. Pour the mixture into a lightly greased 3-quart oven-proof baking dish. Top with more cheese, and bake in a pre-heated 350-F degree oven for an hour.
Spread the cream cheese over the bottom of a 9-inch by 13-inch baking pan. Pour chili over the top and spread evenly. Add the salsa and spread evenly again. Sprinkle shredded cheese on top, and bake in a pre-heated 350-F degree oven for about 20 to 30 minutes, until cheese is bubbing. The recipe can also be microwaved for about 15 minutes in a microwave-safe pan. Serve the dip warm with tortilla chips.
In a small mixing bowl, whip the cream cheese with the ricotta cheese. Add the lemon juice and (if desired) sugar to taste, as you blend with an electric mixer until a rich and creamy texture has been attained. Minimum blending time is about 8 minutes. The more blending time, the creamier the mixture, and the easier it is to spread in layers, later. In a separate mixing bowl, combine the raspberries with the raspberry jam or puree, keeping out about 12 or 16 perfect, whole berries for garnish. Either in four parfait glasses or one parfait-style glass bowl, layer the ingredients in the following order, starting from the bottom (of course): cream cheese and ricotta cheese mixture, raspberries mixed with jam or puree, crumbled vanilla wafers, cream and ricotta cheese mixture again, and a sprinkling of beautiful, whole raspberries on the top. Refrigerate your trifle for at least 2 hours prior to serving. Just before dessert, add a small dollop of non-fat yogurt and a mint leaf in the center of each serving or serving bowl.
In medium saucepan over medium heat, combine water, garlic and soynut butter and cook until mixture comes to a boil and thickens. Remove from heat and stir in remaining ingredients. Cool and serve with baked chicken, beef or pork.
Yield: 1 1/2 cup. Serving size: 1 Tbs. Per serving: 28 calories, 0 g fat, 1 g protein, 2.5 g carbohydrate, 46 mg sodium, 0 mg cholesterol, fiber 0.03 g
Bring water to a boil in a large saucepan. Stir in rice, carrots, broccoli, red pepper, onion, ginger, and garlic. Reduce heat to low. Cover and simmer for 20 minutes or until rice is tender and all water is absorbed. In smaller saucepan, combine the broth, soynut butter and cilantro. Stir constantly over medium heat for 1-2 minutes, or until the soynut butter is smooth. Set aside. When rice is done, stir in the soynut butter mixture. Serve immediately.
Yield: 5 cups. Serving size: 1 1/4 cup. Per serving: 380 calories, 9 g fat, 1 g sat fat, 12 g protein, 62 g carbohydrate, 275 mg sodium, 0 mg cholesterol, fiber 6.5 g
(Caution! Higher fat Treat Food!)
Preheat oven to 350 degrees F. Soften one roll of sugar cookie dough. Coat the bottom and sides of a 9 x 13 inch baking pan with vegetable cooking spray. Line the bottom of the pan with the roll of softened cookie dough, spreading to all sides. In food processor bowl, combine eggs, sugar, vanilla, tofu and soynut butter. Blend until smooth and creamy. Pour over cookie dough in pan. Crumble second roll of cookie dough on top of filling in teaspoonful chunks. Bake 40 to 50 minutes, until cookie dough is browned and filling set in center.
Yield: 36 bars. Serving size: 1 bar. Per serving: 162 calories, 7 g fat, 1.5 g sat fat, 3 g protein, 21.5 g carbohydrate, 138 mg sodium, 19 mg cholesterol, 0.5 g fiber.
Mix all in blender until thoroughly combined and smooth. Serve immediately.
Makes 2 servings Serving size: about 1 1/2 cups each. Per serving: 330 calories, 5 g fat, 0 g saturated fat, 0 mg cholesterol, 19 g protein (19 g soy protein), 52 g carbohydrate, 235 mg sodium, 5 g dietary fiber.
Mix all in blender until smooth. Serve immediately.
Makes 1 serving. Serving size: About 2 cups Per serving: 308 calories, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 9 g protein (9 g soy protein), 59 g carbohydrate, 135 mg sodium, 292 mg calcium, 7 g dietary fiber.
Spoon one-half of the soy yogurt into the bottom of any clear parfait or tall glass. Top with half the peaches. Spoon in remaining half of soy yogurt and peaches. Top with whipped topping and sprinkle with crushed soynuts.
Makes 1 serving. Serving size: about 1 2/3 cups. Per serving: 270 calories, 5 g fat, 0 g saturated fat, 10 g protein (9 g soy protein), 46 mg carbohydrate, 0 mg cholesterol, 132 mg sodium, 270 mg calcium, 5 g dietary fiber.
Makes one 9-inch Pie, to serve 6 to 8
In a mixing bowl, blend together the cream cheese and confectioner's sugar for about 5 minutes. The longer you blend, the creamier the pie.
Add the peanut butter and milk to the mixture, and blend again. Fold in the whipped cream and pour the pie filling into the graham cracker crust.
Refrigerate the pie to chill for several hours before serving. Serve with additional whipped cream, if desired.
Cook the unpeeled cloves of garlic in boiling water for about 4 minutes to soften. Drain the garlic and remove the skins. Place in a food processor or blender with the chopped herb mixture, and puree to a mash.
Place the fresh spinach in a large pot of lightly salted water that just barely covers the leafy greens, and cook until wilted. Let cool, drain, and then squeeze as much water out of the spinach as humanly possible. Finely chop the cooled spinach leaves and set aside.
In a large mixing bowl, beat together the ricotta cheese and the egg yolk. Add the spinach and herb-and-garlic mash, and blend again. Stir in about half of the Parmesan cheese and finally sift in the flour, blending well.
Flour your hands for easy rolling and begin breaking off bits of the spinach mixture, forming dumplings about the size of walnuts. Roll the dumplings, placing them on waxed paper as you work.
Bring a large pot of lightly salted water to the boil, and carefully slip the dumplings into the water. The gnocchi will rise to the top of the water when cooked through, usually in about 3 minutes. Drain the boiled gnocchi as you cook the remaining mix.
Meanwhile, melt the butter in a large skillet over medium heat. Simmer the boiled dumplings in the butter for about a minute, then toss with the sage and simmer for a minute more.
Serve the sauted gnocchi with a sprinkling of the remaining Parmesan cheese, providing salt and freshly ground black pepper for additional seasoning.
Melt the butter in a large saucepan over medium heat. Add the onion and saut for about 3 minutes until softened, stirring frequently.
Meanwhile, bring the chicken stock to a boil, either in a separate saucepan or in the microwave.
Add the risotto rice to the saucepan with the butter and onion and stir gently until the grains start to sizzle. Add the sparkling wine and stir, continuing to cook until most of the wine is absorbed.
Pour in a small portion of the hot chicken stock. Add a bit of salt and pepper to season. Reduce the heat to low, and continue to cook until the stock has been absorbed.
Add more of the chicken stock, a little at a time, always allowing the rice to absorb the liquid before continuing. Make sure to stir almost constantly, repeating the process of adding a bit more chicken stock to the risotto until 20 to 25 minutes have passed and the rice is cooked and creamy.
Turn off the heat and add the Fontina and Gorgonzola cheeses to the rice mixture along with about two tablespoons of the Parmesan. Stir gently as all the cheese melts, then check the seasoning and add more salt and pepper if desired.
Pour the risotto into a serving bowl and sprinkle the remaining Parmesan cheese over the top, or serve with the freshly grated Parmesan cheese on the side.
CUT loaf cake in half; reserve one half for another use. Cut remaining cake half into 8 slices; cut each cake slice in half. Line bottom and sides of 9-inch pie plate with cake slices; set aside. PLACE cottage cheese, milk and chocolate in blender container; cover. Blend on high speed until smooth. Add pudding mix and whipped topping; cover. Blend on low speed 1 minute, stirring once. Pour into prepared pie plate. REFRIGERATE 3 hours or until set. Store leftover pie in refrigerator.
Makes 2 cups, to serve 8
Simply blend together the cream cheese and yogurt with a whisk or handheld mixer until smooth. Stir in cherry juice, lemon zest, and sugar substitute. Chill at least 2 hours prior to serving. Serve with a variety of fresh fruits. Return any leftover dip to fridge.
Pre-heat the oven to 300-F degrees and lightly oil a 9-inch spring form pan. Crush the Grape Nuts to fine crumbs in a food processor or blender. Add the honey and oil, and pulse until thoroughly mixed. Press the crumbs evenly into the bottom of the prepared spring form pan; set aside. Prepare the filling by beating the soft cream cheese in a large bowl with an electric mixer. Spend about 3 minutes, making sure the cream cheese is smooth and lump-free. Add the ricotta cheese, half cup of honey, yogurt, cornstarch, egg and egg whites, orange juice concentrate, orange zest, and salt. Beat the mixture until it's smooth and creamy. Pour the batter into the crumb-lined pan and smooth the top level. Bake the cheesecake for 50 to 60 minutes, or until the edges are puffed but it still jiggles a bit at the center.
Turn off the heat and keep the oven door closed. Let the cheesecake cool in the oven for about 30 minutes, then remove to a wire rack to completely cool the cheesecake. About an hour before serving, finish the cheesecake: Remove the pan sides and place the cheesecake on a serving plate. Peel the oranges, making sure all the white pith is removed, then cut the fruit into very thin slices. As you cut the fruit, place the slices on paper towels to remove the excess juice, then place them in a circular, layered arrangement on top of the cheesecake. In a small saucepan, warm the remaining two tablespoons of honey. Brush the honey over the top of the orange slices. Garnish the cheesecake with a few mint sprigs, if desired. Serve at room temperature. Refrigerate any leftovers for up to two days.
Spread cake pieces evenly over the bottom of a 9-inch by 9-inch glass baking dish; set aside. In a mixing bowl, beat cheese and heavy cream at high speed with a mixer until the ingredients are thoroughly combined (at least 5 minutes), then set aside.
In a separate mixing bowl, beat eggs until fluffy, approximately 6 to 8 minutes. Meanwhile, in a saucepan set over high heat, combine 2/3 cup sugar with 1/4 cup water and bring to a boil, stirring frequently. Cook until the sugar dissolves entirely. (Better yet, simply cook the simple syrup until it reaches 250-F degrees on a candy thermometer.)
Very gradually beat the boiling sugar syrup into the beaten eggs. Continue beating until slightly cooled, at least 3 minutes; set aside. In a small bowl, combine 3 tablespoons of water with gelatin and let stand for about 5 minutes.
In a small saucepan over high heat, combine 1/2 cup water with remaining 1/4 cup sugar and bring to a boil. Cook until sugar dissolves, approximately 3 or 4 minutes. Remove from heat and stir in liqueur, vanilla, and gelatin until dissolved.
Fold 3/4 cup of the liqueur mixture into the egg mixture, then gently fold into the cheese mixture.
Drizzle the remaining liqueur mixture over the cake cubes. With a spatula, smooth the cheese mixture evenly over the top of the cake cubes. Refrigerate until firm, at least 1 hour.
Garnish with a sprinkling of cocoa, whipped cream, and chocolate shavings, if desired.
In a large mixing bowl, beat together the eggs, heavy cream, onion powder, basil, parsley flakes, and celery seeds until well-blended and frothy.
This recipe provides three eggs for each of four persons; so you'll need to either divide your cooking efforts in half and do it twice, or get two skillets ready for cooking the eggs simultaneously.
Either way, melt one tablespoon of butter in a non-stick skillet over medium heat.
Add half the egg mixture, and let the eggs cook until they are just set at the edges; then lift the edges a bit and swirl the skillet so the uncooked eggs are evenly distributed over the pan surface.
When the eggs are completely set, remove the skillet from the heat and place 2 slices of cheese on half the cooked eggs in each skillet. Fold the omelet in half over the cheese, and serve half of it to each of two people.
If you're using a single skillet, repeat the process with the remaining ingredients.
Makes 12 Appetizers or Entree for 6
Pre-heat oven to 400-F degrees.
In a small mixing bowl, combine mayonnaise, vinegar, chili sauce, dry mustard, lemon juice, paprika, Tabasco, and celery salt. Blend well.
Divide crabmeat evenly into six large ramekins (or, for appetizer servings, 12 small ones). Spoon the sauce generously over the crabmeat, and top with the crumbled crisp bacon.
Bake for 15 minutes, or until sauce bubbles. If you want the tops to brown, place them under a broiler for 1-2 minutes.
Whirl the egg yolk, cream cheese, sour cream, heavy cream, and honey.
Decide whether you wish to present the berries with or without stems and leaves. If with, submerge them in clear water and gently - gently! - agitate them to loosen any dirt or foreign matter. Lift out and allow to dry in a colander lined with paper towels. If without, wash as above; then we recommend using a huller that looks like a melon baller, but with serrated edges, to remove only the green parts and leave the delectable deep pink of the berry disturbed as little as possible. Refrigerate until an hour or so before serving, so they will stay fresh but also have time to come back to room temperature, the better for their natural bouquet to return. Mound in an attractive bowl, and alongside, offer a small bowl filled with California Cream.
Mix together in the blender until creamy smooth. You can thin it with skim milk, but you lose some of the flavor.
Place the water over medium-high heat in a very large pot; add salt and stir to dissolve as the water heats. Slice the garlic and onions and crush or break the celery; add the vegetables to the pot. Add the lemon juice and rind, as well, and also the allspice, 2 bay leaves, cloves, parsley, peppers, thyme, and 1 Tbs. of the Worcestershire sauce. Allow this fragrant mixture to come to a boil; continue simmering 20 minutes, to allow the flavors to "marry." Add shrimp; bring back to boil, then simmer for another 12-15 minutes (depending on size of shrimp). Remove from heat, allow shrimp to cool, then shell and remove the veins. Thinly slice the 4 medium onions. In a large container that will fit in your refrigerator, layer the shrimp with the sliced onions and the bay leaves.
Then warm the vinegar and mix it with the salad oil, salt, yellow mustard, capers and juice, celery seed, dash of hot sauce, and 1/4 cup (the other 4 tablespoons) of the Worcestershire sauce. Pour this concoction over the layered shrimp, onions, and bay leaves. Cover their container and slip into your refrigerator, where it can happily stay until just before the party. To serve, arrange the shrimp on a large platter - perhaps on a bed of bay leaves - and have cocktail picks and perhaps a good selection of crackers handy, too.
In a shallow bowl, beat eggs, milk, and liqueur to blend thoroughly. Soak bread slices with the egg mixture.Melt butter in a large skillet, and fry saturated bread slices, a few at a time, until well-browned on both sides(turn once). As they are ready, remove from pan, dust with powdered sugar, and keep warm. Slice fruit and serve alongside.
Preheat oven to 350-F degrees.
Chop or slice onions. Heat butter in a heavy saucepan or frying pan; saut onions, then add flour.
Stir over medium heat until the flour is cooked but not browned; then stir in sour cream, milk, cheese, salt, pepper, and parsley (reserving a little of the parsley to go on top of the finished dish). Place a layer of about half the sliced potatoes on the bottom of a buttered casserole dish or in individual ramekins. Top potato layer with the eggs and sausage, then with half of the cream sauce. Finish up with the rest of the potatoes and sauce. Slide into the oven and bake for about 20 minutes, or until heated through and invitingly fragrant.
To serve 2 or 3
Pour milk into a quart measuring pitcher, and add ice cubes until the level rises to the 3-cup mark.
Transfer to the blender, and add the powdered sugar and either vanilla or bourbon to taste.
Whirl until smooth and slushy; pour into glasses, dust with nutmeg, and serve immediately.
Yield: 8 cheesy crescent dogs. Serving size: 1 veggie dog
Slit each veggie dog lengthwise to within 1/2 inch of ends. Be careful not to cut through entire veggie dog. Insert one slice of cheese (cut into pieces if necessary) into each slit. Place veggie dog on a crescent roll triangle. Roll dough over veggie dog. Place on ungreased cookie sheet with cheese side up.
Bake at 375 degrees F for 12 to 15 minutes or until golden brown.
Yield: 9 cups. Serving size: 1 cup.
Combine red and green onion, yellow pepper, Freshlike Blend and extra green soybeans in a large bowl. Add chopped tomatoes and stir lightly. Pour dressing over all vegetables and place in refrigerator for 4 hours, or until frozen vegetables are thawed. Stir before serving.
Yield: approximately 4 cups. Serving size: 2/3 cup
Melt margarine in a skillet or wok. Add sweet soybeans and other ingredients. Stir fry until hot. Serve immediately.
This months recipes are from SOYFOODS USA