Smoothie stores are popping up everywhere. The blended frozen beverage is delicious, and especially refreshing when temperatures climb toward triple digits. It’s an even better treat when made in the convenience of your own home, because you can skip the unnecessary fat and sugar commonly found in store versions and keep it simple with heart-healthy berries and protein. This Bone Builder Smoothie Recipe I made as an afternoon snack for my mum and myself. Delicious and loaded with calcium for bone health as well as protein to sustain muscle mass. This smoothie is perfect for those; that are young and growing their bones, those of us that are training for bone and muscle strength, as well as the elderly that are maintaining bone density.
The ½ cup of ricotta cheese in this smoothie provides roughly a third of your daily calcium needs, whereas the same amount of yoghurt would only give you a fifth of your daily calcium.
Ingredients and Instructions:
- ½ cup ricotta cheese
- 1 x cup strawberries
- 1 x teaspoon honey or nutella (optional)
- 1/4 cup crushed ice
- ½ teaspoon Waltanna Farms flaxseed meal
Note: To make this a Metabolic Precision – Liquid Meal (MP-LM) add 1/2 – 1 x scoop plain or vanilla flavoured pure whey protein powder.
Combine ingredients in blender or Magic Bullet and blend on high until smooth (about 30-seconds).
More on Calcium:
Calcium is vital for the growth and maintenance of strong teeth and bones, nerve signalling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium may lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. Conversely, an excess in calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack. Most calcium is found in dark leafy greens and dairy. The DV for calcium is 1000mg.
Below is a list of the top 10 high calcium foods by common serving size.
1: Dark Leafy Greens (Watercress)
|Calcium in 100g (Raw)||1 Cup Chopped (34g)||10 Sprigs (25g)|
|120mg (12% DV)||41mg (8% DV)||30mg (3% DV)|
Other Greens High in Calcium (%DV per cup, chopped, raw): Curly Kale (14%), Dandelion Greens (10%), Turnip Greens (10%), Arugula (6%), and Collards (5%).
2: Low Fat Cheese (Mozzarella Nonfat)
|Calcium in 100g||1 Cup Shredded (113g)||1 Ounce (28g)|
|961mg (95% DV)||1086mg (109% DV)||269mg (27% DV)|
Other Cheeses High in Calcium (%DV per ounce): Low Fat Swiss (27%), Reduced Fat Parmesan (31%) and Cottage Cheese 2% Fat (2%).
3: Low Fat Milk & Yogurt (Nonfat Milk)
|Calcium in 100g||1 Cup (245g)||Per Fluid Ounce (31g)|
|125mg (13% DV)||306mg (31% DV)||39mg (4% DV)|
Other Dairy High in Calcium (%DV per cup): Nonfat yogurt (49%) and Low Fat Yogurt (45%).
4: Chinese Cabbage (Pak Choi, Bok Choy)
|Calcium in 100g (Raw)||1 Cup Shredded (70g)||1 Head (840g)|
|105mg (11% DV)||74mg (7% DV)||882mg (88% DV)|
Other Cabbage (%DV per cup cooked): Green Cabbage Cooked (4% DV), Red Leaf Cabbage Cooked (3% DV).
5: Fortified Soy Products (Tofu)
|Calcium in 100g (Raw)||1/2 Cup Raw (124g)||1/2 Cup Fried (124g)|
|350mg (35% DV)||434mg (43% DV)||1192mg (119% DV)|
Other Soy Products High in Calcium (%DV per 1/2 cup): Nonfat Soy Milk with added calcium and vitamins A and D (13%) and Unsweetened Soy Milk with added calcium and vitamins (13%).
6: Okra (Cooked)
|Calcium in 100g||1 Cup Sliced (160g)||8 Pods (85g)|
|77mg (8% DV)||124mg (12% DV)||65mg (7% DV)|
|Calcium in 100g||1 Cup Chopped (91g)||1 Cup Cooked (156g)|
|47mg (5% DV)||43mg (4% DV)||62mg (6% DV)|
One cup of cooked broccoli, boiled in water contains just 54 calories.
8: Green Snap Beans
|Calcium in 100g (Raw)||1 Cup Raw (110g)||Per Cup Cooked (125g)|
|37mg (4% DV)||41mg (4% DV)||55mg (6% DV)|
One cup of cooked green snap beans, boiled in water contains just 44 calories.
|Calcium in 100g||1 Cup Whole (143g)||1 Ounce (28g)|
|264mg (26% DV)||378mg (38% DV)||74mg (7% DV)|
A serving of almonds – 28g , which is about 23 kernels, contains 161 calories.
10: Fish Canned (Sardines, in Oil, with Bones)
|Calcium in 100g||1 Cup Drained (149g)||1 Ounce (28g)|
|383mg (38% DV)||569mg (57% DV)||107mg (11% DV)|
Other Canned Fish High in Calcium (%DV per ounce serving): Pink Salmon (8%), Anchovies (6%) and Shrimp (4%).
Cheers to growing and staying strong. xx