More Fruits and Vegetables = More Calcium
by Kathy Stroh, M.S., R.D.

When we look for ways to increase our calcium intake, we typically think of dairy foods, which are an excellent source of this vital bone-building nutrient. However, many fruits and vegetables are also significant calcium sources. An added bonus to increasing our fruits and vegetable intake is the addition of dietary fiber, antioxidants and phytochemicals. Foods such as dark leafy greens, soy products, seeds, nuts and dried fruits can introduce variety into your calcium-rich meals.

Use some of these foods daily to add more calcium to your meals:

Here is a great recipe for a pasta dish that is high in calcium and many other good things!

White Bean and Tomato Soup

Preparation: 10 minutes Cooking Time: 40 minutes

• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1 onion, finely chopped
• 1 cup chopped kale
• 1 pound crushed tomatoes
• 6 cups vegetable or chicken broth
• ½ teaspoon dried sage
• 1 whole bay leaf
• 1 ½ pounds canned navy beans, rinsed and drained
• ¼ teaspoon salt (optional)
• 1 cup fresh parsley, finely chopped
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon red wine vinegar

Combine kale, half the oil, and half the garlic in a heavy pot over medium heat. Cook 1-2 minutes until garlic is soft. Stir in onion. Increase heat and sauté for 6-7 minutes until onion is softened. Stir in tomatoes, broth, sage and bay leaf. Season to taste with salt and pepper. Simmer for 20 minutes. Add beans and simmer for another 10-15 minutes.

While soup is cooking, combine remaining garlic and salt in a small bowl and pound into a paste with a wooden spoon. Add 1 tablespoon chopped parsley and mash into a paste. Stir in the remaining oil, cheese, parsley and vinegar. Serve soup with a spoonful of sauce. Four servings

Another Recipe

Linguine with Caramelized Onions, Black-eyed Peas and Spring Greens

• 1 ½ tablespoons olive oil
• 2 medium onions, thinly sliced ( about 2 cups)
• 1 tablespoon ground cumin
• Salt and ground black pepper (to taste)
• 1 pound collard greens (about 6 cups). Remove tough stems and chop leaves. Kale can be substituted for collard greens.
• 1 cup chicken stock
• 2 cups black-eyed peas (cooked)
• 3 garlic cloves, minced
• ½ cup tahini (sesame paste)
• 1 tablespoon lemon juice
• 1 pound linguine

Heat oil in large skillet over medium heat. Add onions and stir to coat with oil. Stir in the cumin, salt and black pepper. Cook until onions are caramelized, stirring, about 15 minutes.

Bring a large pot of water to boil. Add the greens and cook until tender, about 5 minutes. Transfer to colander and drain. Bring water back to boil. and add pasta. Cook until al dente. Drain.

Add drained greens to onions, with stock, black-eyed peas and garlic. Place over medium heat and let simmer for 5 minutes. Reduce heat to low and stir in tahini and lemon juice. Season with salt and pepper, to taste.

Toss drained pasta with sauce and serve immediately.

Serves 4 people.

Bon appetit!

Nutrients per serving: 522 calories, 18 grams protein, 15 grams fat, 86 grams carbohydrates, 13 grams fiber.