Nondairy calcium sources

[mrsdocmartin]

My two and a half year old is not a fan of spinach! We don't eat dairy and try to limit soy consumption. What are some other good calcium sources? I'm concerned that my son isn't getting enough. Thanks mamas!

[kjbrown92]

bone broth (24 hours for chicken, cooking that long pulls the calcium and other minerals out of the bones and into the broth, 48 hours for beef)
broccoli
canned salmon
anchovies

[mrsdocmartin]

Originally Posted by kjbrown92

bone broth (24 hours for chicken, cooking that long pulls the calcium and other minerals out of the bones and into the broth, 48 hours for beef)

Good thought! Can you use a crockpot for this, or do you need to boil it?

[Sayward]

Plant-based sources:

Blackstrap molasses, navy beans, bok choi, black beans, almonds, chickpeas, and sesame seeds/tahini.

I find most children love hummus (it's a fun finger food for dipping all sorts of stuff, which they like), and both the chickpeas and tahini are very calcium-rich.

Luck!

[AFWife]

Originally Posted by kjbrown92

bone broth (24 hours for chicken, cooking that long pulls the calcium and other minerals out of the bones and into the broth, 48 hours for beef)
broccoli
canned salmon
anchovies

All of the above. Canned salmon has bones in it (they're pretty soft) so you get calcium from that. And we always make bone broth (or stock) after a chicken!

Originally Posted by mrsdocmartin

Good thought! Can you use a crockpot for this, or do you need to boil it?

Hmm...I think a crock-pot would work. I always just simmer for the 24 hours.

Originally Posted by Sayward

Plant-based sources:

Blackstrap molasses, navy beans, bok choi, black beans, almonds, chickpeas, and sesame seeds/tahini.

I find most children love hummus (it's a fun finger food for dipping all sorts of stuff, which they like), and both the chickpeas and tahini are very calcium-rich.

Luck!

I didn't know about the hummus. Interesting.

[MiaMama]

Many orange juices are fortified with calcium. I don't know if the calcium in them is derived from dairy, though.

[mrsdocmartin]

Great tips mamas! I'm going to get some broth going as soon as I can, and will get some hummus for sure too! In fact, that sounds really good to me too...

[azmomtoone]

Have you tried green smoothies with him?
Add a handful of baby spinach to a blender full of fruit....it'll be green but taste like the fruit. If he balks at the green color, use blueberries, it'll be purple. As he gets used to drinking them increase the spinach.
Another great one - chocolate "ice cream"
Fresh bananas & baby spinach, ice, and cocoa powder. Use honey or agave to sweeten.

[crunchy_mommy]

I have heard that the calcium in spinach is not that well absorbed anyway.... here's a brief mention of it (which also includes other non-dairy sources of calcium): http://www.ellenskitchen.com/faqs/calcium.html

[kjbrown92]

I use the crockpot for my chicken broth (and generally cook 36 hours).

My kids eat curried chickpeas (put a little olive oil in the frypan, pour in a can of chickpeas, sprinkle with a little curry powder, and saute until warm or browned, whatever's your preference). If chickpeas have calcium in them, then we're golden.

I also shred spinach really small and put it in things like meatballs and tell the kids that they're spices if they ask.

[JessicaS]

I also make my stock in the crockpot.

I use it for a lot of different soups and dishes. I put it in ice cube trays and stick it in the freezer. Then I just put the stock cubes in bags and use as needed.

So many commercial broths have MSG or even dairy. It really is useful to make your own.

[Magelet]

Make sure to add some apple cider vinegar or other acid to your stockpot when making stock. The acidified water pulls the minerals (calcium included) into the stock much better. I do like a tablespoon in a gallon or two of stock.

I know lots of folks use a crockpot for stock, just make sure you get it hot enough. You want to bring it to a boil for a bit, then turn it down to a simmer. I do chicken stock for 12-48 hours. (If I don't have time to strain it, chill it to get the fat off then bag and freeze it, I just keep simmering it, adding more water if needed lol). Beef stock a minimum 24 hours, again, as long as it takes. (I mean, I wouldn't go more than 3-4 days I don't think, but I figure if it stays at 200/210 (simmering temp) with a lid on, no bacteria or fungi are going to get in and go bad. I do the same thing with stews, keep them simmering for 5 days, til the last is used up.)


To me, it seems strange the idea of getting calcium from spinach! Doesn't the oxalic acid make it very difficult to absorb any calcium? I know if you don't get much calcium in your diet you are supposed to avoid oxalic acid heavy veggies.

[kjbrown92]

Originally Posted by Magelet

Make sure to add some apple cider vinegar or other acid to your stockpot when making stock. The acidified water pulls the minerals (calcium included) into the stock much better. I do like a tablespoon in a gallon or two of stock.

I know lots of folks use a crockpot for stock, just make sure you get it hot enough. You want to bring it to a boil for a bit, then turn it down to a simmer. I do chicken stock for 12-48 hours. (If I don't have time to strain it, chill it to get the fat off then bag and freeze it, I just keep simmering it, adding more water if needed lol). Beef stock a minimum 24 hours, again, as long as it takes. (I mean, I wouldn't go more than 3-4 days I don't think, but I figure if it stays at 200/210 (simmering temp) with a lid on, no bacteria or fungi are going to get in and go bad. I do the same thing with stews, keep them simmering for 5 days, til the last is used up.)

I have my crockpot on high during the day, then turn it down to low at night. I don't do the vinegar, so maybe that's why I do 36 hours. But why would you take the fat off it?

[Magelet]

I just take the fat off to freeze it seperately. I store my broth in plastic baggies right now, but I won't put fat in plastic because I've heard it absorbs the BPA worse. Hopefully someday I'll have some silicoln muffin tins to use instead of plastic...

Anyways, I take the fat off, store it in a jar in the freezer, bag and freeze the stock, and then I use the fat both in soup and for cooking.