Calcium rich vegetables

 When I first started looking for calcium rich food I found myself thinking that there are a surprising number of vegetables out there containing a high level of calicum.  Then I realized that almost every vegetable out there is rich in calcium.  Duh!!!  Yup, vegetables contain a load of calcium, cooked or raw.

I could bore you by listing all of the vegetables and their own personal level of calcium, one by one, but I won't do that.  Of course if I get a request or two I would create a hub doing just that.  Trust me, just about every vegetable you will pick up will contain a healthy level of calcium.  Anyway, I decided to include recipes for people who do not eat meat or their by products.  It's easier than you think to follow a vegetarian diet without losing some of those important nutrients that everyone knows you need.  So here goes, Hope you enjoy these recipes.  I know my family does.

 Ingredients:

1 cup sliced fresh celery

1 cup sliced fresh carrots

1 cup sliced green peppers

1/2 cup sliced onion

1 cup fresh green beans

1 16 oz can diced tomatoes

1 14 oz block tofu, cut into cubes

3 cloves garlic

fresh chopped cilantro, to taste

salt substitute

ground black pepper

1 vegetable broth cube

1/2 cup water

Directions:

Preheat oven to 375 degrees.

Steam all fresh vegetables for 4 to 5 minutes.

Combine all ingredients into large casserole dish presprayed with spray oil.

Bake for 35 to 45 minutes or until vegetables are tender.

Serve with a side salad and a whole wheat roll.

 Ingredients:

1 tbsp vegetable oil

2 cloves minced garlic

1 cup sliced onion

2 cups Broccoli florets

1/2 cup sliced green onions

1/2 cup bean sprouts

soy sauce, to taste

salt and pepper, to taste

1 cup precooked white rice

Directions:

Heat oil in large fry pan or wok.  Add garlic and oinions and cook until onions turn transparent.

Add broccoli florets, green peppers, and water and cook for about 5 minutes or until broccoli is tender but still crisp. 

Add bean sprouts and white rice and heat until rice is hot.

Sprinkle with soy sauce and enjoy

 Ingredients:

2 large cans Yams

2 tbsp margarine

1/3 cup orange juice

1/4 tsp nutmeg

1/2 tsp cinnamon

1/3 cup brown sugar

Directions:

Preheat oven to 375 degrees.

Mash canned yams.

Spray casserole dish with butter flavored cooking spray.

Combine all ingredients and mix weel.  Add to casserole dish and bake uncovered for 25 minutes. 

Ingredients:

2 lbs. baby carrots

3 tbsp butter

2 tbsp brown sugar

1/4 tsp nutmeg

1/4 tsp cinnamon

1 cup orange juice

water

Directions:

Place baby carrots and orange juice in large saucepan. Add just enough water to cover carrots. Stir in the rest of the ingredients. Cook for about 20 minutes of until carrots are tender.