For the longest time we were made to agree with that dairy/milk is a top notch source of calcium and protein and no longer having enough of it will result in calcium and protein deficiency. India and the USA are the best purchasers of dairy, but osteoporosis is at its highest these days. Well, dairy might be a rich source of calcium and protein but it needn’t be the excellent source.
Since the satisfactory of milk to be had these days is relatively questionable, more and more human beings are going off dairy. A non-dairy weight loss plan works nicely in cases of severe gut problems, IBS, Crohn’s, Ulcerative colitis, all autoimmune diseases, cancer, respiratory sicknesses, PCOD and other hormonal imbalances.
Non-dairy calcium
Some of the safest foods wealthy in calcium consist of sesame seeds, almonds, pumpkin seeds, ragi or nachni, rajgira, chana, horsegram, rajma, coconut, broccoli, spinach, okra, celery, moringa, wheatgrass, watercress, fenugreek leaves, amaranth leaves, beet greens and parsley. Kale, collard greens, Swiss chard and dark inexperienced lettuce are rich in calcium too, however they may be not nearby to our u . S ..
Non-dairy protein
Green peas, black beans, pumpkin seeds, sattu, lentils, pulses, legumes like peanuts. Also, the mixture topics loads. A combination of lentils/dals/pulses with cereal makes a complete protein with a complete amino acid profile. This is why dishes like dal-rice, khichdi, rajma-rice make a protein-rich meal. For a non-vegetarian, organic and unfastened-variety eggs, farm sparkling mercury-free fish, organic and antibiotic free chook are desirable alternatives.
Protein & calcium don’t work on my own!
It is vital to pay attention on foods so as to make calcium more bio-to be had for your cells inside the frame than that specialize in meals with excessive calcium levels. Firstly, we must invest in populating our gut with suitable bacteria and concurrently do away with meals/ conduct that dissipate its levels. Secondly, it is essential to have the right amount of diet D3. In instances of vitamin D deficiency, one is unable to soak up enough calcium. This is awful news for human beings with arthritis, since an incapacity to soak up calcium outcomes in an expanded production of parathyroid hormone (PTH) which effectively gets rid of calcium from the bones and joints to hold the blood calcium degree inside the body. Apart from nutrition D, our frame also desires the right level of magnesium and diet K for calcium to get absorbed the proper way.
Calcium wealthy Ragi & Sesame Laddoo
Ingredients
Sprouted ragi flour: 1 cup
Sesame seeds: ½ cup
Almonds: ¼ cup
Flaxseeds: ¼ cup
Jaggery: 1.5-2 cups
Dry ginger powder: 1 to 2 tsp
Pure A2 ghee/bloodless pressed coconut oil: 2 tbsp
Method
Take ragi flour in a pan and dry roast until it adjustments coloration.
Roast sesame seeds till they puff up and start to crackle, even as stirring non-stop; allow it come to room temperature.
Now grind sesame seeds and almonds to a high-quality powder. Also finely powder flaxseeds (without roasting)
Take ragi flour and powdered nuts and seeds in a huge bowl.
Add jaggery and ginger powder. Mix properly and add ghee/coconut oil
Take mixture in your hand and roll it right into a laddoo.
Protein Rich Green Peas & Sattu Soup
Ingredients
Green Peas – 1 cup (semi-boiled)
Sattu (roasted gram flour) – 1 tbsp
Water – four cups
Freshly cracked black pepper – 1/4 tsp
Cumin powder – 1/2 tsp
Ginger-garlic paste – 1/4 tsp
Turmeric powder – 1/four tsp
Asafoetida – a pinch
Lime juice – 1 tsp
Pink Himalayan salt – to flavor
Pure A2 Ghee/bloodless pressed coconut oil – 2 teaspoons
Method
Blend the semi-boiled peas right into a puree.
Heat a pan, add ghee or coconut oil and because it heats, upload the pureed peas, a pinch of turmeric powder, ginger-garlic paste, asafoetida and sauté.
Simultaneously, mix sattu flour in four cups of water and stir well to avoid lumps.
Add the sattu blend, pepper powder, salt and cumin powder to the pan and mix properly.
Let it cook on medium flame till the uncooked odor goes with occasional stirring.
Just before serving add lime juice for a few tang
