Strike it Rich!

You know the standard advice on calcium: Eat as much of it as you can. But this may seem like an impossible challenge, especially for those who don't consume dairy.

Everyone knows this essential mineral is important--for maintaining strong bones, regulating hormones and ensuring proper functioning of nerves and muscles, including the heart. But many people are under the mistaken impression that the best (only) good sources of calcium are dairy products. This couldn't be further from the truth. Many calcium-rich foods can be found in the produce section. Leafy greens, such as collard, kale and turnip greens, are great sources of calcium, as are sugar snap peas, okra, asparagus, lima beans, artichokes, broccoli and tofu made with calcium salts. Or wander down the baking aisle and get to know blackstrap molasses, another calcium powerhouse. Over in the dried fruits section, you'll find figs. In the grain section of natural food stores, look for quinoa, amaranth and oats. These foods are all good sources of calcium as well as many other important nutrients.

The real concern, however, isn't just calcium intake; it's balance--how much calcium you absorb and how much you excrete. Unchecked, some of the most common components of a healthy diet may rob bones of their calcium stores. For instance, high protein consumption interferes with calcium absorption, which means dairy products can actually leach calcium even as they provide it. Insoluble dietary fiber--in foods such as wheat bran and celery--binds to calcium, effectively blocking its absorption--so it's best to eat those foods at separate meals from calcium-dense foods.

With so many nondairy options, meeting the daily calcium requirement is easier than you think. And it'll help you add variety and interest to your meals.

Asian Slaw

6 SERVING EGG- & DAIRY-FREE

Kale stars in this cabbage slaw inspired by kimchee, a spicy condiment served in Korea. Enjoy this alone or as an accompaniment to marinated tofu and white sushi rice.

3/4 cup dry arame (see glossary, p. 71)
6 cups shredded cabbage, green or savoy
  (see glossary, p. 71)
5 cups shredded kale leaves
1 cup grated carrots (about 2 medium)

Dressing

1/2 cup sliced scallions (white and
  light green parts), about 8
1/3 cup plus 1 Tbs. brown rice vinegar
  (see glossary, p. 71)
1/3 cup plus 1 Tbs. mirin
  (see glossary, p. 71)
1/4 cup chopped cilantro
1/4 cup sesame seeds
1 Tbs. plus 3/4 tsp. minced fresh
  ginger
1 Tbs. minced garlic
1/2 Tbs. minced jalapeno pepper
3/4 tsp. salt

1. Place arame in medium bowl and fill with enough cold water to cover. Let soak 20 minutes.

2. In large bowl, combine cabbage, kale and carrots.

3. Make dressing: In small bowl, combine all dressing ingredients. Whisk until well blended.

4. Drain and rinse arame. Add arame to cabbage mixture, pour over dressing and toss to mix. Let stand at room temperature at least 30 minutes before serving.

PER SERVING: 107 CAL.; 4G PROT.; 4G TOTAL FAT (1G SAT. FAT); 15G CARB.; 0 CHOL; 313MG SOD.; 5G FIBER; 190MG CALCIUM

Quinoa and Black Bean Salad

30 min. 6 SERVING EGG- & DAIRY-FREE

The grain quinoa (KEEN-wah) is a good source of calcium as well as protein. This dish can be eaten cold or enjoyed warm as a pilaf.

2 cups quinoa, rinsed
1/4 cup sunflower seeds
1 chipotle pepper in adobo sauce,
  (see glossary, p. 71)
2 marinated sun-dried tomatoes
1 Tbs. minced garlic
1/8 tsp. ground cumin
1/8 tsp. ground cinnamon
1/2 tsp. salt
1/3 cup olive oil
15-oz. can black beans, rinsed and
  drained
1/3 cup chopped cilantro

1. In medium saucepan, combine quinoa, 4 cups water and pinch of salt. Bring to a boil over medium-high heat. Reduce heat, cover and simmer until most water has been absorbed, 10 minutes. Remove from heat and let stand 5 minutes. Fluff with fork and let cool.

2. In small skillet, toast sunflower seeds over medium-high heat until lightly golden, about 5 minutes. Set aside to cool.

3. In food processor, combine chipotle pepper with 1 tablespoon adobo sauce, tomatoes, garlic, cumin, cinnamon and salt and process until smooth. With machine running, slowly add oil through feed tube and process until blended.

4. In medium bowl, combine beans and quinoa, sunflower seeds and cilantro. Add dressing and toss to mix.

PER SERVING: 422 CAL.; 14G PROT.; 18G TOTAL FAT (2G SAT, FAT); 53G CARB.; 0 CHOL; 614MG SOD.; 8G FIBER; 60MG CALCIUM

Stuffed Collard Greens

6 SERVINGS EGG- & DAIRY-FREE

We stuffed collard greens to take advantage of their high calcium content, but this ricotta-style tofu can also be used as a filling for vegetable lasagna or pasta shells. Select the largest collard leaves from the bunch, and then trim according to recipe directions.

6 large collard leaves
2 (15-oz.) pkgs. extra-firm tofu, drained
  and pressed (see Kitchen Note, p. 47)
1/4 cup fresh lemon juice
2 Tbs. chickpea miso (see glossary, p. 71)
2 Tbs. olive oil
2 tsp. minced garlic
1/4 cup chopped fresh flat-leaf parsley

1. Preheat oven to 350 [degrees] F. Grease a shallow 2-quart baking dish. Bring large pot of water to a boil. Fill large bowl with ice water and set aside.