Examples of Calcium-rich Recipes:

1. Maple Rice Pudding

Ingredients:

For this low-fat version of this pudding, use short-grain Arborio rice to create a richer, creamier texture.

4 cups 2% low-fat milk

2/3 cup Arborio rice or other short-grain rice

2/3 cup maple syrup

1/4 cup raisins

1 teaspoon vanilla extract

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

Combine first four ingredients in a medium saucepan; bring mixture to a boil over medium heat, stirring frequently. Reduce heat to low; cook 50 minutes or until rice is tender and the mixture is creamy, stirring occasionally. Remove from heat; stir in vanilla, salt, cinnamon and nutmeg. Yield: 8 servings.

Calories 206 (11% from fat); Fat 2.5g (sat 1.5g, mono 0.7g, poly 0.1g); Protein 5.3g; Carbohydrate 40.6g; Fiber 0.5g; Cholesterol 10mg; Iron 1.2mg; Sodium 137mg; Calcium 170mg

2.Honey-Baked Figs

Ingredients:

12 dried figs

1/3 cup honey

2 tablespoons slivered almonds, toasted

Place dried figs in a medium saucepan. Add water to cover, and bring to a boil. Cover, reduce heat and simmer 20 minutes. Remove pan from heat; uncover and let stand 20 minutes.

Preheat oven to 325 °C.

Drain figs well, and place figs in a 1½ quart baking dish; drizzle with honey. Bake at 325 °C for 25 minutes or until thoroughly heated, stirring occasionally. Sprinkle with almonds. Serve warm. Yield: 4 servings (serving size:3 figs).

Calories 253 (10% from fat); Fat 2.8g (sat 0.3g, mono 1.5g, poly 0.8g); Protein 2.6g; Carbohydrates 60.8g; Fiber 10g; Cholesterol 0mg; Iron 1.5mg; Sodium 8mg; Calcium 93mg.

3. Rice & Beans with Pesto

Ingredients:

Vegetable cooking spray

1 ½ cups chopped onion

1 ½ cups instant brown rice, uncooked

2 ¾ cups canned vegetable broth, undiluted

1 ½ cups seeded, chopped tomatoes

1/3 cup pesto basil sauce

2 (16 oz) cans red beans, drained

Fresh basil (optional)

Coat a large nonstick skillet with cooking spray and place over medium-high heat until hot. Add onion and sauté 2 minutes; stir in rice and broth. Bring to a boil; reduce heat and simmer, uncovered, 15 minutes or until rice is tender and liquid is absorbed.

Stir in tomato, pesto sauce and beans. Cook over medium-high heat two minutes or until mixture is thoroughly heated. Spoon into a serving dish, garnish with fresh basil, if desired. Yield: 4 servings (serving size:2 cups)

Calories 414 (27% from fat); Protein 18.2g; Fat 12.6g (sat 2.0g); Carbohydrate 62.3g; Fiber 8.8g; Cholesterol 2mg; Iron 6.7mg; Sodium 997mg; Calcium 203mg.

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4. Multigrain Pancakes

Ingredients:

½ cup all-purpose flour

½ cup whole-wheat flour

¼ cup quick-cooking oats

2 tablespoons yellow corn-meal

2 tablespoons brown sugar

1 ½ teaspoons baking powder

½ teaspoon salt

1 cup 2% milk

¼ cup plain fat-free yogurt

1 tablespoon vegetable oil

1 large egg

Combine first seven ingredients. Combine milk and remaining three ingredients. Add to flour mixtures; stir until smooth. Spoon about ¼ cup batter for each pancake onto a hot nonstick griddle. Turn pancakes when tops are covered with bubbles and edges look cooked. Yield: 4 servings (serving size: 3 pancakes)

Calories 246 (25% from fat); Fat 6.9g (sat 1.8g, mono 2.1g, poly 2.1g); Protein 9.3g; Carbohydrates 38.1g; Fiber 3.3g; Cholesterol 60mg; Iron 2.1mg; Sodium 354mg; Calcium 225mg.

5. Potatoes Au Gratin

Ingredients:

2 ½ cups 1% low-fat milk

1 tablespoon black peppercorns

1 (1/2 inch thick) slice of onion

1 garlic clove, crushed

1 ½ pounds peeled baking potato, cut into ¼ inch thick slices (4 cups)

1 tablespoon stick margarine

2 tablespoon diced shallots

3 tablespoon all-purpose flour

½ cup (2 oz) shredded reduced-fat, reduced-sodium Swiss cheese

¼ teaspoon salt

1/8 teaspoon ground black pepper

Vegetable cooking spray

Combine first four ingredients in a saucepan; bring to a boil. Remove from heat. Cover; let stand 10 minutes. Pour mixture through a sieve over a large bowl, reserving liquid; discard solids.

Preheat oven to 350°C.

Place potato in a saucepan. Cover with water; bring to a boil. Reduce heat. Simmer 15 minutes or until tender; drain. Place in a bowl; set aside.

Melt margarine in a saucepan over medium heat. Add shallots; sauté three minutes or until soft. Stir in flour; gradually add reserved milk. Stir with a whisk until blended. Bring to a boil. Cook, stirring constantly, one minute or until slightly thickened. Remove from heat; stir in cheese, salt and pepper. Pour milk mixture over potato; toss. Spoon potato mixture into an 11x7 inch backing dish coated with cooking spray. Bake at 350°C for 20 minutes. Broil five minutes or until lightly browned. Yield: 4 servings (serving size: 1 cup)

Calories 282 (25% from fat); Fat 7.7g (sat 2.6g, mono 1.7g, poly 1g); Protein 12.2g; Carbohydrates 40.5g; Fiber 2.6g; Cholesterol 11mg; Iron 0.8mg; Sodium 272mg; Calcium 285mg.