Calcium sources for vegans and vegetarians

	Milligrams of Calcium	Other Bone Benefits
Calcium-set firm tofu (made with calcium-sulfate), 1 cup	200-300	Provides protein
Leafy greens (bok choy, kale, collards, mustard or turnip greens) 1 cup cooked	100 to 260	Provides vitamin K and potassium
Broccoli, 1 cup cooked	60 to 85	Provides vitamin C
Fortified orange or tomato juice, 1 cup	300	Provides vitamin C and potassium (choose reduced sodium tomato juice)
Fortified soymilk, 1 cup	300	Provides protein
Fortified almond, hempseed, rice, oat and coconut milks, 1 cup	300	These milks tend to be low in nutrients, but they are a good source of calcium and vitamin D, and a great alternative to soymilk. source

Some Useful graphics

Veggie Bean Summer Salad

Simple, easy- catchall salad that used whatever you happen to have in your kitchen. 

Basically bean/pasta salads are all composed of the same ingredients.  Beans/pasta/veggies, oil, vinegar, spices.  That being said there are infinite possibilities of recipes.  

I started off knowing that I wanted to use the fresh basil that I had on hand as well as onions and peppers. The fresher the better.

Added some kick with banana peppers that I had.. Jalapeños or chili peppers would work too

 Healthy tip* Rinse canned beans off before use to reduce salt content

 Next the "dressing", oil, vinegar and spices.
I used apple cider vinegar but rice or any other kind you like would work. Spices could be anything.  Parsley, garlic, pasta sprinkle,  ground pepper, chili powder etc.

 Add all ingredients and fold in dressing and enjoy!

Ingredients

pinch of parsley flakes

pinch of garlic

pinch of pasta sprinkle

pinch of ground pepper

pinch of chili powder

1/4 cup banana peppers

1/4 cup Basil

1/2 cup raw green beans

1/2 cup corn

1 can favorite beans

1 cup edamame

1 cup cooked whole wheat pasta

2 green bell peppers

2 red bell peppers

1/4 cup olive oil

1/4 cup vinegar

Directions

basil parmesan roasted asparagus

makes about 4 servings

1 bunch fresh asparagus (about 15 large) olive oil salt freshly ground black pepper 1/2 cup freshly grated Parmesan cheese 1/2 cup chopped Basil leaves Directions Preheat the oven to 400 degrees F.   Lay asparagus on a baking sheet.  Drizzle with olive oil.  Add salt and pepper to taste.  Roast for fifteen to twenty minutes until tender.  Remove from oven and sprinkle parmesan and basil then place back in the oven for another minute or until cheese is melted.

Roasted Cauliflower

Ingredients:
1 head of cauliflower cut into bite size pieces
1.5 tbsp organic extra-virgin olive oil
1/4 cup parmesan cheese, grated
1 tbsp pine nuts (optional)
Juice of 1 lemon
sea salt to taste

Directions:
Preheat oven to 350 degrees. Toss cauliflower in olive oil. Bake cauliflower in oven for 10 minutes until soft. After 10 minutes, turn oven to broil. Sprinkle parmesan and pine nuts on cauliflower. Watch for 3-5 minutes until cauliflower is almost burnt. Remove from oven and place in bowl. Squeeze the juice of 1 lemon and add sea salt to taste. 

Raw Vegan Zucchini Hummus

Raw Zucchini Hummus (yields: 3 cups)

2 zucchini, chopped
½ cup lemon juice
1 tsp salt
1 ½ tsp cumin
1 cup raw tahini (the Artisana brand or other)
4 tbsp olive oil
½ cup raw sesame seeds

Instructions: Put all ingredients in blender or food processor and blend until smooth.

(Optional: Garnish with fresh parsley or basil and cayenne pepper)