Concord, N.H. — Forget devising new and exciting ways to make tofu exciting. The real challenge most vegetarians face is politely answering for the millionth time why it is safe to eat the way they do.
For the record: Yes, we get enough protein. No, we're not all anemic. Yes, we eat plenty of fiber. No, it doesn't bother us. And finally yes, there are plenty of sources of calcium that have nothing to do with cows.
It's the last one that really surprises people. Most grew up being told that if they wanted strong, healthy bones they needed to drink their milk. However, while dairy is a good source of calcium, it doesn't have a monopoly on it.
That's good news for people who don't do dairy. Husband-and-wife food writers David and Rachelle Bronfman have written a cookbook to help those people turn calcium-rich, nondairy ingredients into great meals.
Their inspired book, "CalciYum!" (Bromedia, $19.95), has plenty of great-tasting dishes that are great for you.
The Bronfmans introduce readers to a whole new way of seeing calcium it is everywhere and just waiting to be turned into delicious dishes like perfect potato salad (294 milligrams of calcium per serving) and even desserts like peanut butter marble cheesecake (231 milligrams of calcium).
Generally speaking, there are a few easy ways to increase calcium intake without resorting to cows.
Choose dark, leafy greens such as kale (1 cup cooked, 163 milligrams), collard greens (1 cup cooked, 152 milligrams) and Chinese cabbage (1 cup cooked, 158 milligrams).
Find plenty of calcium in just a cup of beans (easy to slip into a chili or burrito, and over nacho chips), including Great Northern beans (120 milligrams) and navy beans (127 milligrams).
Remember soy. Just 1 cup of roasted soybeans (great in mixed nuts) contain 235 milligrams, and 1/2 cup of extra-firm tofu has 270 milligrams.
Rely on nuts and seeds as another great hidden source. Sprinkle sesame seeds over spicy noodles (280 milligrams in each ounce of toasted, whole sesame seeds, not the hulled variety).
Try these recipes from "CalciYum!" for quick and easy ways to eat more calcium.
Tofu and Kale Quiche
(Preparation 45 minutes)
1/2 teaspoon canola oil
1/2 cup green onions, chopped
8 ounces firm tofu, crumbled
8 ounces soft tofu, crumbled
1 cup kale, finely chopped
1 cup grated soy cheese
1/2 cup red bell peppers, chopped
1/2 teaspoon salt
1/2 teaspoon turmeric
One 9-inch prepared pie shell
Preheat oven to 350 degrees.
Heat the oil in a small skillet over medium heat. Add green onions and saut 3 minutes. Add remaining ingredients except the pie shell and saut until cheese begins to soften and kale wilts slightly, about 4 minutes.
Transfer the mixture to the pie shell and bake for 40 minutes. Remove from oven and let sit for 10 minutes before serving.
Makes 4 servings.
Nutrition information per serving: 381 mg calcium, 391 cal., 23 g pro., 25 g carbo., 23 g total fat (4.9 g saturated fat), 611 mg sodium.
Greens With Sundried Tomatoes
(Preparation 15 minutes)
1 teaspoon olive oil
3 cloves garlic, minced
1/4 cup finely chopped onions
3/4 cup vegetable stock
3 cups kale, finely chopped with stems removed
3 cups collard greens, finely chopped with stems removed
1/2 cup chopped sundried tomatoes, packed in oil
Heat the oil in a large skillet over medium-high heat. Add the garlic and onions, and saut for 2 minutes. Stir in the vegetable stock and greens. Reduce heat to low and cook, stirring occasionally, for 8 minutes.
Add sundried tomatoes and toss. Cook another 2 minutes, or until heated through. Serve immediately.
Makes 2 servings.
Nutrition information per serving: 237 mg calcium, 166 cal., 6 g pro., 24 g carbo., 7 g total fat (0.9 g saturated fat), 351 mg sodium.
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