In a slight scheduling error*, this is the high calcium Plant Sourced recipe that should have been going up on Tuesday 17th February. This recipe is a very basic one, it’s either a vegan side salad recipe or a salad base for something else. Fellow vegans could do what I did and add some roasted chickpeas and a few extra vegetables. Or you could add some tofu, or a meat of choice if you’re not veggie/ vegan. The point of this one is really that you can get vitamins and minerals from anywhere.
None of the foods featured in this recipe are ones that people immediately think are high calcium foods. But, they all add up. And as promised for March plant sourced recipes, this recipe contains just over a third (240mg) of the RDA for calcium (700mg).
Calcium Sources
Everything! The beauty of plant based nutrition is that you truly learn that every little thing adds up, and while that’s true here, the kale is the main source. The recipe in total provides 240mg calcium, 76mg of that is from the kale. 47mg comes from the broccoli and the almonds provide 40mg.
Nutritional information
I mean, this dish is very green. So, it obviously provides more than one or two vitamins. As it’s rich in leafy greens, it provides iron as well as calcium, and some healthy fats from the almonds. In total, this recipe provides 8g of fibre, 11g of protein and 3.6mg iron (20% RDA). It provides over 100% of the recommended amounts of vitamins A, C and K, half of your daily B6 and just under a quarter of your daily omega 3. 184 calories in total, including the dressing.
High Calcium Vegan Side Salad Recipe
This recipe is really easy to throw together and can be combined with a large number of different things. Use as a salad base or side salad with larger dishes.
This recipe is gluten free, dairy free, nut free and vegan. It does contain soy.
High Calcium Side Salad Recipe
Ingredients
- 25 g kale
- 30 g spinach
- 100 g tenderstem broccoli chopped into small chunks
- ½ medium to large cucumber chopped
- 1 cup rocket
- 15 g almonds
Dressing
- Juice ½ lime
- A tbsp finely chopped fresh ginger
- 1 tbsp tamari
Instructions
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In a large heavy based pan, add a little bit of water or some fry spray and heat on medium heat. Once hot, add the broccoli and cook for 4-5 minutes.
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While the broccoli is cooking, lightly massage the kale with your hands, then toss with the rocket and spinach to mix your leaves. Combine all dressing ingredients in a small dish and stir to combine.
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When the broccoli is ready, stir in the cooked broccoli, almonds and cucumber, then add the dressing and toss once again to evenly coat your salad.
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Add your favourite salad protein or serve as a side dish.
Serve and enjoy!
What would you serve this salad recipe with?
Until next time,
Sophie
*by scheduling error, I really mean I couldn’t get the last load of GF bread I need for my ‘best gluten free breads’ post. Kind of an essential ingredient…
I love the look of this. We eat a lot of salads, and I’m always on the lookout for new ways to play around with them!
Tenderstem broccoli the hero of vegetables! I love the idea of adding a dressing and mixing it up a bit so its not the same old same old. this look like such a great recipe Sophie. I always read your blog and it makes me hungry xx
Violethollow.com
Yum! This salad looks delicious – will 100% be printing this off and keeping for future reference!
Thank you for sharing ♡
This salad looks delicious and I love the fact that it is high calcium! This would be the perfect addition to any meal!
such a great recipe! will try it for my next salad
xoxo
style frontier
Great recipe! Next on my salad list to try!
I am HERE for all this kale content I’d probably do what you did and add roasted chickpeas, maybe with some spices sprinkled on top of them!! I love the idea of using fresh ginger in your dressing, sounds delicious!
Beka |
This is so easy to do and looks so yummy! And yay, only 184 calories! Thank you for sharing this, Sophie! 🙂
It looks so good in the photos! Starting to feel very hungry after this haha – think I’ll make this later!
This is the perfect Summer salad for me! x
Lucy | http://www.lucymary.co.uk
Looks like a delicious salad and it’s great it’s so high in calcium! 🙂
Hope that you had a lovely weekend 🙂 We had a quiet one at home.
Looks like a delicious recipe! It’s interesting that most people don’t realize how much calcium is in vegetables because we have only been conditioned to believe it is in dairy products. Thank you for sharing this healthy recipe.
Ooh this looks like a really delicious recipe! I love a good salad xo
Makeup Muddle
This recipe would successfully give me all my nutrients for the day and in a non filling, guilty way. I love Spinach, broccoli and kale, so that is a definite plus. I’ve never heard of rocket before. Could you explain what that is?
Thank you! Yes, that’s what I was hoping for. It’s easier to get in some nutrients than people realise. Rocket could possibly be called arugula where you are? We call it rocket in the UK but I know that lots of places don’t x
This salad looks super tasty! I’m sending you so much love.
With love, Alisha Valerie x | http://www.alishavalerie.com
This salad looks amazing, Sophie!
It looks lovely & super easy to make at home! I’m obsessed with tender-stem broccoli at the moment. X
Jazmin | https://www.jazminheavenblog.com
I’m not a vegan, but that looks pretty tasty. I’d have that as a meal with no complaints.
This sounds like such a lovely salad recipe. I love serving a side salad alongside any meal so I will definitely be giving this one a go x
https://www.femaleoriginal.com
Is that broccolini I see? Looks delicious! I’m certainly missing some bright and fresh greens right now. Will have to hope more are available at the grocery store next time we go out!
This looks and sounds so yummy! I love having salads as a main dish in the summer months because I can’t stand cooking when it’s hot out so this sounds perfect! X
I love all your recipes. This sounds absolutely delicious and packed full of goodness. Your pictures are always great, your recipes sound yummy and I love the amount of information you put in because I’m rubbish when it comes to paying attention to nutrition. Another great post – thanks!
Sounds like it would be yummy! Just can’t stand rocket! xDD
love love love the look of this! i don’t know if there’s kale in china, weirdly enough i haven’t seen any around lol, but this just looks like it’s amazing for you.
ellie x // elliekblog.blogspot.co.uk
This salad looks so green and delicious! Tenderstem broccoli is one of my favourite veggies! I love that this looks easy to make, tasty and nutritious too. The lime and ginger dressing sounds so nice as well. This is the perfect recipe for boosting the immune system and getting a good balance of vitamins. Thanks for sharing Sophie! <3 xx
Bexa | http://www.hellobexa.com
Sounds like a delicious salad! Can’t wait to try it.
Looks yummy!!
https://julesonthemoon.com/
Looks and sounds lovely. I definitely need to start getting a bit more creative with my salads!
I love all green veggies so I have to try this x
I have things like this most days and they’re so yummy x
This looks so good! This would be perfect in Summer x
Tiffany x http://www.foodandotherloves.co.uk