Because I've had a recent exercise-related back injury, I'm adding extra calcium into my diet to hopefully speed healing. Calcium, needed for strong bones, is found in dark green leafy vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice, and many other foods commonly eaten by vegans. So don't worry.. it's easy.
Did you know that there is as much (if not more) calcium in 4 ounces of firm tofu or 3/4 c collar greens as there is in a cup of cow's milk? So, enjoy your calcium without saturated fats, cholesterol or suffering! Woohoo!
Sources of well-absorbed calcium for vegans include calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soy nuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens and okra. Enjoy any of these foods mixed into your homemade soups. Here's a very yummy one we threw together with what we had on hand:
1/3 c dry lentils
1 large red potato
2 large kale leaves
2 cubes Not-chicken bullion
optional: add garlic, paprika, onion, splash soy sauce
Diced baked tofu
It's always nice to switch the brand of bullion cubes you use. They all have different flavors. You can also add other spices to change up your flavors. Don't be afraid to mix it up.. you really can't mess it up. I promise.
First, boil about 4 cups of water.
Now, dice your potato and boil. Cover. About 20 minutes later add your diced carrots and spices/bullion.
About 15 minutes later you can add your lentils, celery and kale.
Keep water level in pot an inch or so above the soup ingredients.
Your soup will be ready in 20-25 minutes. It's fantastic fresh off the stove. The lentils and kale give this soup a hearty flavor. I usually throw a few cubes of tofu into the bowls before adding the soup.
Dig in. Enjoy for your health (and your taste buds)!