Apr 25, 2024
By: BI India Bureau
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Paneer, a fresh cheese common in Indian cuisine, is an excellent source of calcium. Paneer tikka, where paneer is marinated in yogurt and spices and then grilled or baked, is not only rich in calcium but also packed with flavour.
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Another dish featuring paneer is saag paneer, where spinach (a good source of calcium itself) is cooked with spices and pureed, then mixed with paneer cubes. It's a nutritious and flavorful way to get your calcium fix.
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Rajma, or kidney bean curry, is a popular North Indian dish that's not only delicious but also high in calcium. Kidney beans are a good plant-based source of calcium, and when combined with spices and served with rice or roti, they make for a hearty and nutritious meal.
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Many Indian desserts and drinks use almond milk as a base. Almonds are naturally rich in calcium, and dishes like almond milk kheer (a type of rice pudding) or badam milk (almond milk flavoured with cardamom and saffron) are both delicious and calcium-rich options.
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Sesame seeds, known as til in Hindi, are also high in calcium. Dishes like til chikki (a sweet made from sesame seeds and jaggery), til ladoo (sesame seed balls), or til chutney (a condiment made from sesame seeds) are traditional Indian options that provide a calcium boost.
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Indian cuisine often includes curries made with green leafy vegetables like spinach, fenugreek leaves (methi), or amaranth leaves (lal saag). These vegetables are not only high in calcium but also rich in other essential nutrients. Pairing them with paneer or tofu can further increase the calcium content of the dish.
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Ragi, also known as finger millet, is a gluten-free grain that is naturally rich in calcium. Dishes like ragi dosa, ragi idli, or ragi porridge are popular in South India and offer a healthy way to incorporate calcium into your diet.
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