It is easy to increase calcium intake for anyone who loves dairy products; there is such a variety of dairy products on Australian market. And if you are vegan? Or, if you have developed an intolerance to dairy products, then it is more complicated. After reading a few articles on calcium, I made a list of non-diary products that are high in calcium content. Then, I came up with this idea for a dish that is very hard to name. It goes very well with a breakfast, also it is a good healthy snack for the day.
Maximilian Bircher-Benner was a Swiss physician and a pioneer nutritionist who created muesli.
500ml coconut water (120mg)
1/2 cup (100g) chia seeds (630mg)
3/4 cup (100g) sesame seeds (1000mg)
50g dried Gogi berries (60mg)
5 dried figs (180mg)
10 dried apricots (60mg)
2/3 cup quinoa flakes (60mg)
*1l jar with lid
1. Cut figs and apricots into small pieces.
2. Combine all the dry ingredients in the large jar, close the lid and shake.
3. Add coconut water, close the lid and shake well.
4. Store the jar in the fridge.
5. Serve with honey and seasonal fruits and berries. (non-vegan options with yoghurt, ricotta or cottage cheese)
Total: calcium 2110 mg, energy 1750 kcal.
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