According to the British Medical Journal (July 2010), calcium supplements may increase bone density but they do not reduce fracture risk. The supplements have also been found to increase your heart attack risk by 31%. So, I’d say it’s time to start looking at other options for obtaining your calcium and for reducing your fracture risk.
To reduce your fracture risk, I recommend this exercise: Weighted Spine Extension. The link below goes to a previous blog that describes a single exercise that can reduce your fracture risk 300%. That is not a typo. 300%! That’s huge. (Mayo Clinic 2002). See the exercise here: I want to reduce my fracture risk!
Now for the recipes. Many people taking calcium supplements are doing so because they get
bloated or gassy or just experience pain from eating dairy products. You don’t have to eat dairy to get loads of calcium. And the really good news is that the dairy alternatives generally carry all kinds of amazing anti-oxidants that are going to do a lot more for you than just keep your bones safe, but more on anti-oxidants in a future post.
Kale and Plum Vinegar and Strawberry Rhubarb Sauce are the treats awaiting you. Both kale and rhubarb are high in calcium.
Kale and Plum Vinegar
2 bunches of Kale cut into one inch widths
1 t minced garlic
1 onion; halved and sliced into crescents
2 T of plum vinegar
Boil the kale for about 3-7 minutes until tender. While that is boiling, steam-fry your onion and garlic. When the kale is tender, drain it and add it to your onion and garlic. Add the plum vinegar and stir fry for about 2 minutes. I like to put the kale in a circle around the dinner plate with brown rice and beans and fresh tomatoes in the center. Enjoy!
Strawberry, Rhubarb, Rose Water Syrup
2 cups sliced rhubarb
2 T fresh squeezed orange juice
1 cup turbinado
1/2 cup water
1 T corn starch, dissolved in 2 T water
2 cups strawberries, sliced
1 tsp rosewater
Toss the rhubarb with the orange juice and turbinado. Bake at 425 degrees for 10 minutes or until the rhubarb is cooked through. Let cool at room temperature. In a saucepan, combine the water, 2 T turbinado and bring to a simmer. Whisk in the cornstarch slurry and cook for 2-3 minutes until the liquid becomes clear. Stir in the strawberries and the rhubarb and the rosewater. Refrigerate 2 hours or until well chilled.
Recipes: These recipes are from The Artful Vegan. The Artful Vegan is a cookbook created by The Millenium Restaurant in San Francisco. I cannot recommend this restaurant enough. Take your non-vegan friends and you’ll have some converts for sure. Here’s the link to Amazon if you’d like to check the book out: The Artful Vegan.