calcium – Page 2

Flaxseed

Flaxseed, also known as linseed, is a small, hard seed that is typically brown in color. When consumed whole, flaxseeds are primarily a source of indigestible fiber. In order to reap the nutritional benefits, flaxseeds must be ground so that they can be digested. A small coffee grinder can be used to grind flaxseed.

Ground flaxseeds are an excellent additional to baked goods and also become a nutritious topping for yogurt, oatmeal, cereal, waffles, salads and vegetables.

Flaxseed oil is nutritious, but highly perishable and suitable only for non-cooking uses such as salad dressing. Both flaxseed oil and ground flaxseeds should be refrigerated to maintain freshness.

Flaxseed is a good source of omega-3 and omega-6 fatty acids, potassium, magnesium, calcium, phosphorus, irons and vitamins B3 and E. One tablespoon of whole flaxseed contains approximately 55 calories.

Try these flaxseed recipes:
Strawberry Banana and Flax Smoothie
Flaxen Hummus
Apple Crisp
Flaxseed Muffins
Flaxseed Granola

Figs

Figs are intensely sweet and therefore commonly used in desserts. Figs make a great addition to baked goods and pair especially well with chocolate and nuts.

However, figs also work well in savory dishes, including salads, rice & grain dishes, cheese plates and even pizzas.

Fresh figs are in season in fall, while dried figs are available year round.

Figs are a good source of calcium, phosphorus, potassium, beta-carotene and vitamin C. One medium fig contains approximately 40 calories.

Try these fig recipes:
Spicy Fig Orange Jam
Fig Almond & Banana Smoothie
Cinnamon Walnut Fig Waffles
Banana Bread with Figs & Walnuts
Roasted Fig & Ricotta Crostini
Fig and Feta Salad
Fig & Arugula Salad

Cashews

Like most nuts cashews are packed with nutrients, but also high in calories. Fortunately, it only takes a small amount of cashews to add satisfying crunch and flavor to a salad or stir fry.

Cashews can be blended to make a nut butter, spread or dip or added to a smoothie for a rich and creamy treat.

Cashews are a good source of calcium, magnesium, iron, zinc and folic acid. One ounce of raw cashews (about 18 nuts) contains approximately 160 calories.

Try these cashew recipes:
Raw Cashew Cheese
Apple Spinach Salad
Cashew Vegetable Curry
Stir Fried Vegetables with Toasted Cashews
Broccoli with Toasted Cashews
Banana Cashew Smoothie
Homemade Oatmeal with Cashews & Honey

Cantaloupe & Honey Dew Melon

Cantaloupes and honey dew, like all melons, are a warm season fruit that is refreshing, flavorful and satisfying. Cantaloupe and honey dew go well with other summer fruits making it a welcome addition to a fruit salad.

When choosing a melon from the market, look for one that is fragrant, heavy and just a bit soft at the ends. Uncut melons do not need to refrigerated, but should be stored in a cool place until ready for use.

Cantaloupe, honey dew and other melons, such as crenshaw and ambrosia, are good sources of calcium, magnesium, potassium, phosphorus, beta-carotene and vitamin C. One cup of cubed cantaloupe contains approximately 50 calories.

Try these cantaloupe recipes:
Cantaloupe Aqua Fresca
Cantaloupe Yogurt Drink
Melon Berry Ice Pops
Blackberry Cantaloupe Salad
Melon and Feta Salad
Mango Melon Salad
Fig & Melon with Blue Cheese & Almonds

Brown Rice

Brown rice is inexpensive, filling and versatile. Brown rice is processed to remove only the hull, while the bran and germ are left in place. Brown rice is not only more nutritious than white rice, but also more flavorful with a slightly earthy, nutty taste.

Brown rice has a sturdy texture compared to white rice, which is not unpleasant but does take getting used to by those who usually eat white rice. In fact there is a bias against brown rice in many rice eating cultures. Because white rice is more processed than brown rice, it costs more and is therefore viewed as a status symbol. In China brown rice is referred to as rough rice.

Long grain brown rice is most commonly available and is used for most rice dishes. Short grain brown rice becomes sticky when cooked and is ideal for sushi.

Brown rice is a good source of calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, folic acid and vitamins B3, B5 and B6. One cup of cooked long grain brown rice contains just over 200 calories.

Try these brown rice recipes:
Brown Rice & Black Beans
Moroccan-style Stuffed Peppers
Brown Rice & Vegetable Pilaf
Mexican Brown Rice Salad
Brown Rice Salad with Sprouts & Seeds
Brown Rice Breakfast Bowl
Creamy Brown Rice Pudding