For 6 cups of Almond Milk, I will use 1/2 c raw almonds + 1/4 c brown rice, soaked for 8 hours first. I will then add 6 cups of water and process in my soy milk maker. (If using a blender, blend until milky white and strain pulp.) To sweeten I am going to add Raw Sugar and a little bit of vanilla, to taste. I may also add a little bit of salt if I think that it needs it. If you want to avoid any sugar, there are plenty of other options which I will discuss below.
Naturally Occurring Calcium Content in 1 c of Almond/Rice Milk: 38.08 mg of calcium
(1/2 c of almonds is roughly the same as 2.7 oz. (this is based off of the number of servings in my package of raw almonds). This would make roughly 216 g of calcium in 6 cups. The 1/4 c of brown rice will add 12.5 mg of calcium to the 6 cups of milk giving a total of 228.5 mg of calcium in 6 cups of almond/rice milk.)
Options for adding more calcium:
- If you have calcium supplements (we have chewable), then you can add them to the rice/almond mixture before processing or blending them to add more calcium per cup (add as much as you need to compensate for lack of calcium, or to taste).
- In trying to find the calcium content of certain items in g/mg, it is a little bit more difficult because many products label calcium as a percentage of the Daily Value rather than the exact mg. Fortunately, I was able to find out what the recommended Daily Value for Calcium is (according to packages). It is 1000 mg, so you can adjust your measurements based upon your needs. Oat groats contain 20 mg per 1/4 c, so if you substitute oat groats for the brown rice (in the recipe above), then you will be able to add a little bit more natural calcium, though not much. 1 c almond/oat milk will give you 39.3 mg calcium. Oat milk also has a really nice flavor, so I'm definitely going to experiment combining oats and almonds to see what results I can get.
(For more Daily Values, go here: http://www.mayoclinic.com/health/food-and-nutrition/AN00284)
Options for sweetening almond/rice milk:
- Although I haven't tried this, in looking at the chart below, I am very interested in trying to add dried figs and blending them into the almond/rice milk as they have 300 mg of calcium per cup. I think it's worth trying to see if it sweetens it nicely.
- Dried dates also are a great sweetener. I would soak them in freshly made almond/rice milk (HOT) and then blend them together to form a smooth mixture.
- Stevia and agave nectar are also other options for sweeteners.
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In doing my research, I ran across this chart that lists the calcium content of certain foods (obviously we have to leave out the dairy right now):
Calcium Content of Selected Foods
Dairy and Soy | Amount | Calcium (mg) |
Milk (skim, low fat, whole) | 1 cup | 300 |
Buttermilk | 1 cup | 300 |
Cottage Cheese | .5 cup | 65 |
Ice Cream or Ice Milk | .5 cup | 100 |
Sour Cream, cultured | 1 cup | 250 |
Soy Milk, calcium fortified | 1 cup | 200 to 400 |
Yogurt | 1 cup | 450 |
Yogurt drink | 12 oz | 300 |
Carnation Instant Breakfast | 1 packet | 250 |
Hot Cocoa, calcium fortified | 1 packet | 320 |
Nonfat dry milk powder | 5 Tbsp | 300 |
Brie Cheese | 1 oz | 50 |
Hard Cheese (cheddar, jack) | 1 oz | 200 |
Mozzarella | 1 oz | 200 |
Parmesan Cheese | 1 Tbsp | 70 |
Swiss or Gruyere | 1 oz | 270 |
Acorn squash, cooked | 1 cup | 90 |
Arugula, raw | 1 cup | 125 |
Bok Choy, raw | 1 cup | 40 |
Broccoli, cooked | 1 cup | 180 |
Chard or Okra, cooked | 1 cup | 100 |
Chicory (curly endive), raw | 1 cup | 40 |
Collard greens | 1 cup | 50 |
Corn, brine packed | 1 cup | 10 |
Dandelion greens, raw | 1 cup | 80 |
Kale, raw | 1 cup | 55 |
Kelp or Kombe | 1 cup | 60 |
Mustard greens | 1 cup | 40 |
Spinach, cooked | 1 cup | 240 |
Turnip greens, raw | 1 cup | 80 |
Fruits
Figs, dried, uncooked | 1 cup | 300 |
Kiwi, raw | 1 cup | 50 |
Orange juice, calcium fortified | 8 oz | 300 |
Orange juice, from concentrate | 1 cup | 20 |
Garbanzo Beans, cooked | 1 cup | 80 |
Legumes, general, cooked | .5 cup | 15 to 50 |
Pinto Beans, cooked | 1 cup | 75 |
Soybeans, boiled | .5 cup | 100 |
Temphe | .5 cup | 75 |
Tofu, firm, calcium set | 4 oz | 250 to 750 |
Tofu, soft regular | 4 oz | 120 to 390 |
White Beans, cooked | .5 cup | 70 |
Cereals (calcium fortified) | .5 to 1 cup | 250 to 1000 |
Amaranth, cooked | .5 cup | 135 |
Bread, calcium fortified | 1 slice | 150 to 200 |
Brown rice, long grain, raw | 1 cup | 50 |
Oatmeal, instant | 1 package | 100 to 150 |
Tortillas, corn | 2 | 85 |
Almonds, toasted unblanched | 1 oz | 80 |
Sesame seeds, whole roasted | 1 oz | 280 |
Sesame tahini | 1 oz (2 Tbsp) | 130 |
Sunflower seeds, dried | 1 oz | 50 |
Mackerel, canned | 3 oz | 250 |
Salmon, canned, with bones | 3 oz | 170 to 210 |
Sardines | 3 oz | 370 |
Molasses, blackstrap | 1 Tbsp | 135 |
* The calcium content of plant foods is varied. Most vegetables, legumes, nuts, seeds, and dried fruit contain some calcium. Listed are selected significant sources of well-absorbed calcium.
References:
- USDA database, Handbook 8 palm program
- Bowes and Church
How Much Do You Need?
Age | Calcium (mg) |
1 - 3 year old | 500 mg |
4 - 8 year old | 800 mg |
9 - 18 year old | 1300 mg |
19 - 50 year old | 1000 mg |
51 - 70 year old | 1200 mg |
> 70 year old | 1200 mg |
http://www.ucsfhealth.org/adult/edu/calciumContent/index.html
This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.
This website is also a great resource for nutrition information on fruits and vegetables!!!
http://www.healthalternatives2000.com/vegetables-nutrition-chart.html
For example, we're going to have butternut squash (from our garden:)) tonight. I looked it up on the above website, and one cup of butternut squash has 84 mg of calcium in it!!! In looking at all of our options, I feel confident that having enough calcium with a well balanced diet will not be a problem.
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