Calcium-Packed Recipes for Stronger Bones
🥣 Ragi (Finger Millet) Porridge
Why it’s great: Ragi is one of the best natural sources of calcium and perfect for growing kids and adults alike.
🛒 Ingredients
- 2 tbsp ragi flour
- 1 cup milk (or water if vegan) 🥛
- 1 tsp jaggery or sugar 🍯
- ½ tsp ghee (optional) 🧈
👩🍳 Method
- Mix ragi flour with a little water to make a smooth paste.
- Boil milk, add the paste, and stir continuously to avoid lumps.
- Add jaggery for sweetness.
- Cook for 5–7 minutes until thick.
🍲 Palak Paneer (Spinach with Cottage Cheese)
Why it’s great: Spinach + paneer = a calcium-rich combo that’s also protein-packed. 💪
🛒 Ingredients
- 2 cups spinach leaves 🌿
- 100 g paneer cubes 🧀
- 1 onion, 1 tomato, garlic, and spices (salt, chili, cumin)
👩🍳 Method
- Boil spinach and blend it into a smooth paste.
- In a pan, sauté onion, garlic, and tomato with spices.
- Add spinach puree and paneer cubes.
- Simmer for 5–7 minutes and serve hot with roti or rice. 🍚
🍬 Sesame Jaggery Laddoos (Tilgul)
Why it’s great: Sesame seeds are tiny calcium powerhouses, and jaggery makes them naturally sweet and healthy.
🛒 Ingredients
- 1 cup sesame seeds 🌰
- ½ cup jaggery 🍯
- 1 tsp ghee 🧈
👩🍳 Method
- Dry roast sesame seeds until golden.
- Melt jaggery with ghee until it forms a sticky syrup.
- Mix sesame seeds in and quickly roll into small laddoos.
✨ These recipes are not only calcium-rich but also tasty and easy to make at home. Try them out and give your bones the nutrition they deserve! 💙
