When you think about calcium, you probably think dairy – but not everyone tolerates dairy in their diet 뉴 유니버스 다운로드. The good news is there are loads of other healthy foods which are packed with calcium that you should include as part of your daily diet.
Great sources of calcium include: almonds, sesame and sunflower seeds, broccoli and leafy green vegetables like spinach. Oranges, oats and sardines (with the bones) are also high in calcium, and even blueberries and olive oil are good for your bones.
Snack on calcium-rich foods throughout the day, as your body absorbs it better this way. For a tasty and nutritious light lunch or snack between meals – try our homemade hummus dip served with broccoli and green beans.
This chickpea dip is a very popular and healthy snack, especially when eaten with fresh veggies, like broccoli which adds to your calcium intake. Serve with other veggies like cucumber sticks, fresh carrot sticks, celery sticks and strips of peppers. It is also delicious spread on warm toasted pitas, wraps or sandwiches.
- 1 x 410 g tin chickpeas, drained
- 2 cloves of garlic, crushed
- 60 ml (¼ cup) olive or avocado oil
- 150-180 ml tahini (sesame seed paste)
- 90-100 ml fresh lemon juice
- salt and black pepper to taste
- handful of broccoli florets
- handful of thin green beans
- Place chickpeas, garlic, oil, tahini and lemon juice in a large mixing bowl. Blend with a hand blender or mash together with a fork until as smooth or as chunky as you like.
- Add 75-100 ml extra water or more lemon juice or some oil if necessary for a smoother consistency. Season to taste, but take care not to use too much salt.
- Place broccoli and green beans in a bowl and cover with boiling water. Allow to stand for a few minutes, drain, rinse in cold water and repeat if the veggies are still too raw. Remember they should still be crunchy and bright green.
- Serve hummus as a dipping sauce with the broccoli and green beans.
A few extra tips
- Soak 125 g dried chickpeas in cold water overnight. Drain and simmer for 1-1½ hours or until just tender, but not mushy.
- Mix plain low-fat yoghurt to the hummus for a runnier dip.
- Substitute tahini with 125 ml (½ cup) toasted sunflower or sesame seeds, if preferred.
(makes 500 ml)
(Recipe from Heleen Meyer, Food Consultant)