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Non-dairy calcium recipes

By now everyone is aware of the essential role played by calcium in a healthy diet. For many, milk and dairy seem to be an obvious choice to reach the daily calcium requirement.

However, recent studies show that milk is not a good source of calcium, since its high phosphorus content interferes with calcium absorption. Moreover, milk is a non-option for anyone maintaining a dairy-free diet due to lactose intolerance or allergies.

Sesame and its derivatives are an excellent source of dairy-free calcium. Here are some delicious non-dairy recipes that will help you get the necessary calcium.

Pink Tahini Sauce

Pink tahini sauce

Pink tahini sauce


1 cup sesame paste (tahini) – preferably whole sesame
1 cup water
juice from 1 small lemon
1-2 cloves garlic
10 cilantro stalks
¼ cup olive oil
2 tsp paprika
salt to taste

Blend all ingredients together in a food processor. The consistency of tahini sauce can range from very thin and watery to quite thick. Adjust the amount of water to reach the desired texture. Note that whole sesame paste provides 2-3 times more calcium and protein.

Try tahini sauce as a dressing over your vegetable salad. Delicious!

Date “chocolate” spread

Date "chocolate"

Date "chocolate"

My kids love eating this “chocolate” spread with their cornflakes in the morning instead of milk.

1 cup sesame butter
¾ cup date syrup (AKA date honey or silan)

Mix sesame butter and syrup thoroughly. Adjust the quantity of syrup to reach desired level of sweetness. It always tastes better after a night in the refrigerator.

Chalva spread
1 cup sesame butter
¾ cup honey

Mix sesame butter with honey thoroughly.

One Comment leave one →
  1. November 11, 2009 3:27 am

    You made some good points here.

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