Getting your daily dose of calcium doesn't just mean drinking milk. In this month's issue of Martha Stewart Living and in today's CBS Early Show, Stewart shares ideas on how to prepare calcium-rich foods without giving up taste.
Edamame, a popular side dish of beans found in Japanese restaurants, is just one example of a tasty calcium-fortified edible. "Edamame is just really a bag full of soybeans that have been carefully grown," says Stewart, noting that a whole plate of it is packed with about 220 milligrams of calcium yet has only 180 calories.
To cook edamame, Stewart recommends putting the beans into boiling water and, after bringing them back to a boil, cooking for another 4-5 minutes.
(CBS Early Show anchor Bryant Gumbel likes to shell the edamame, put them in a bowl, and then sprinkle them with creole spice.)
Another food that can be prepared to provide lots of calcium is the smoothie. It can be made with low-fat yogurt, nonfat milk, skim milk, or soy milk--all good sources of calcium. Pineapples, bananas, raspberries, lemon juice, or even honey can be added to the smoothie. But the calorie-conscious can pass on the honey, says Stewart.
One serving of a smoothie contains about 200 milligrams of calcium, says Stewart, who notes that the treat can even be frozen in ice cube trays and given to kids as snacks.
Other good sources of calcium, says Stewart, include tofu (which can be browned in a nonstick pan and served with bok choy) and salmon. Canned salmon can be used to make salmon cakes. Stewart sometimes makes hers with black beans, pimentos, and jalapeno peppers.
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