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5 Calcium-rich recipes for strong bones

Ever since we were children we’ve been told that drinking milk will help make our bones stronger. But many of us fail to meet the daily calcium requirements needed for a healthy body.

Chai latte

According to Osteoporosis Canada, an adult’s daily calcium requirement is 1000 milligrams, while anyone over 50 should be getting 1200 milligrams. And to help get you your daily calcium intake, we’ve found five calcium-rich recipes that will not only leave your taste buds satisfied, but help make your bones stronger too.

Chilled chai latte

Want to add a little spice to your regular cup of milk? This chilled chai latte will provide you with 317 milligrams of calcium and is a cool and healthy way to quench your thirst.


  • 4 cups milk
  • 3 Chai tea bags
  • 1 cinnamon stick
  • 1 tablespoon liquid honey or sugar
  • 1/2 teaspoon pure vanilla extract
  • Ice cubes
  • Ground cinnamon, for garnish


  1. Combine milk, tea bags and cinnamon stick in saucepan and heat over medium heat for 12 minutes or until steaming.
  2. Remove from heat and discard tea bags and cinnamon. Stir in honey and vanilla.
  3. Cool to room temperature, and then chill completely for at least three hours.
  4. Serve in a glass, topped with ice and garnished with a pinch of cinnamon.

Spicy red lentil and Havarti soup

Calcium doesn’t just have to come from eating blocks of cheese. Trying adding some jalapeno-flavoured Canadian Havarti cheese to add a little kick to your soup. A serving of this will provide you with 380 milligrams of calcium.


  • 1-1/2 tablespoons butter
  • 2 teaspoons curry powder
  • 1 onion, chopped
  • 2 cups carrots, diced
  • 1 cup celery
  • 1 cup peeled potatoes, diced
  • 3/4 cup dried red or orange lentils, rinsed
  • 1 cup chicken broth
  • 3 cups milk
  • 150 grams jalapeno-flavoured Canadian Havarti, cubed
  • 2 tablespoons fresh coriander, chopped


  1. Melt butter over medium heat in a large pot. Saute curry, carrots, potatoes, celery and onions until onions are softened.
  2. Add lentils, broth and milk. Bring to boil, stirring occasionally.
  3. Reduce heat to low and simmer covered until lentils are soft, about 30-40 minutes.
  4. Puree soup in blender until smooth. Serve garnished with Canadian Havarti and coriander.

Strawberry almond smoothie

Summer’s just around the corner, and what better way to cool off on a warm day than with a smoothie. This one comes with an added bonus — it’ll provide you with 201 milligrams of calcium for your bones.


  • 2 cups fresh strawberries, sliced
  • 1-1/2 cups vanilla-flavoured yogurt
  • 1 cup milk
  • 1/3 cup pure almond butter
  • 2 tablespoons wheat germ
  • Honey, to taste


  1. Puree strawberries, yogurt, milk, almond butter, wheat germ and honey in a blender until smooth. Serve chilled over ice.
  2. Alternatively, puree all ingredients with two cups of ice and serve immediately.

Canadian Cheddar baked apples

An apple a day is said to keep the doctor away, but this apple snack will also help with maintaining strong bones, providing you with 198 milligrams of calcium.


  • 4 baking apples, such as Empire, Cortland or Granny Smith
  • 1 tablespoon packed brown sugar
  • 1/4 teaspoon ground ginger or cinnamon
  • 100 grams shredded Canadian old Cheddar cheese
  • 2 tablespoons chopped pecans
  • 2 tablespoons dried cranberries


  1. Core apples and cut in half lengthwise. Place cut side up in a microwave-safe baking dish and sprinkle with sugar and ginger.
  2. Microwave on medium-high for five to seven minutes, or until almost tender. Sprinkle with Canadian old Cheddar cheese and microwave for 30 to 60 seconds, or until cheese is melted.
  3. Serve with pecans and cranberries

Canadian Gouda, green pea, and sweet potato pie

Whether you’re making this for yourself or for guests, you’ll be sure no one leaves the dinner table disappointed after eating this pie. It’s not only delicious, but is packed with 304 milligrams of calcium.


  • 3 cups sweet potatoes, peeled, diced and cooked
  • 1 cup frozen green peas, thawed
  • 1/2 cup green onion, chopped
  • 4 tablespoons fresh parsley, chopped
  • 1/2 teaspoon rosemary, pepper and paprika
  • 200 grams Canadian Gouda, sliced
  • Salt and pepper to taste


  1. Combine potatoes, peas, onion, herbs and seasoning (except paprika). Arrange mixture in 10-inch pie plate.
  2. Pour eggs over mixture. Arrange Canadian Gouda slices on top. Sprinkle with paprika for colour.
  3. Bake in preheated oven for 35-40 minutes.

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