See how to prepare healthy and nutritious options for everyday life

Calcium is an essential mineral for health, playing a fundamental role in the formation and maintenance of strong bones and teeth, in addition to contributing to the proper functioning of muscles, nerves and the cardiovascular system.

Although milk and its derivatives are the best-known sources of calcium, it can also be found in foods such as broccoli, tofu, almonds and sesame. Incorporating these ingredients into daily preparations allows you to obtain the necessary amounts of the mineral in a tasty and varied way.

So, below, check out how to prepare 5 recipes rich in calcium!

• 1 broccoli florets
• 1/2 red onion cut into thin slices
• 1 cup strawberries cut in half
• 1/4 cup of sliced ​​almonds
• 1 teaspoon of olive oil
• Water

• 1/2 cup of natural yogurt
• Juice of 1/2 lemon
• 1 tablespoon olive oil
• 1 clove of minced garlic
• Salt and ground black pepper to taste
• 1 teaspoon of honey

Fill a pan with water and bring to a boil over medium heat. Add the broccoli and cook for 2 to 3 minutes or until al dente. Drain and immediately plunge into ice water to stop the cooking and maintain the bright green color. Drain well and reserve. In a frying pan, heat the oil over medium heat and add the sliced ​​almonds. Stir for 1 to 2 minutes, until lightly browned. Book.

In a bowl, mix the yogurt, lemon juice, olive oil, garlic, salt, black pepper and honey. Until it becomes homogeneous. In a salad bowl, mix the broccoli, strawberries and red onion. Drizzle with the yogurt sauce and stir gently to incorporate all the flavors. Sprinkle the toasted almonds and serve immediately.

• 1 l of whole milk (preferably fresh and pasteurized version)
• 170 g of unsweetened natural yogurt

In a pan, heat the milk over low heat until it reaches 85°C (when small bubbles appear at the edges). This helps eliminate impurities and improves the texture of the yogurt. If you don’t have a thermometer, remove from the heat when the milk starts to steam, but without boiling. Let the milk cool to 40°C (warm to the touch). This is important so as not to kill the bacteria in the yogurt.

In a separate container, mix a small portion of the warm milk with the natural yogurt. Then, add this mixture to the rest of the milk and stir well until smooth. Transfer the mixture to the sterilized container and cover.

Wrap the container in a towel or thick cloth to maintain heat and let it sit in a dark, stable place (like a turned off oven) for 8 to 12 hours. The longer it takes, the firmer and more sour the yogurt will be. After the fermentation time, place the yogurt in the refrigerator for at least 4 hours to firm up and improve the flavor. Serve immediately.

• 1/2 cup oat flour
• 1 ovo
• 1/2 cup skimmed milk
• 1 tablespoon of chia seeds
• 1/2 teaspoon baking powder
• 1 pinch of salt
• 50 g crumbled feta cheese
• 1 teaspoon of olive oil

In a bowl, combine the oat flour, baking powder, chia seeds and pinch of salt. In another container, beat the egg with the milk until smooth. Add this mixture to the bowl with the dry ingredients and stir until a homogeneous dough forms. Let it rest for 5 to 10 minutes so that the chia seeds hydrate and the dough becomes more consistent. Add the crumbled feta cheese gently to the dough.

Heat a non-stick frying pan over medium heat and brush with a little olive oil. Place portions of the dough in the frying pan, forming small pancakes. Cook for 2 to 3 minutes on each side or until golden. Serve immediately.

• 2 cups cooked and drained white beans
• 170 g natural solid tuna, drained and chopped
• 2 chopped celery stalks
• 1/2 chopped onion
• Juice of 1 lemon
• 3 tablespoons olive oil
• Chopped chives, salt and ground black pepper to taste

In a large bowl, place the white beans, tuna, celery and onion. In a separate container, mix the lemon juice, olive oil, salt and black pepper. Stir well to emulsify. Drizzle the salad with the dressing and mix gently so as not to break up the ingredients. Add the chives and refrigerate for at least 30 minutes. Serve immediately.

• 200 g firm tofu
• 2 tablespoons olive oil
• Ground black pepper and salt to taste
• 1 zucchini cut into slices
• 1 red pepper cut into strips
• 1 red onion cut into thin slices
• 1 cup broccoli florets

• 2 tablespoons tahini (sesame paste)
• Juice of 1/2 lemon
• 2 tablespoons of water
• 1 clove of minced garlic
• Ground black pepper and salt to taste

Drain the tofu and press it with a clean cloth or paper towel to remove excess water. Cut into cubes, place in a container and season with a tablespoon of olive oil, salt and black pepper. Let it rest for 10 minutes. Heat a non-stick frying pan over medium heat and grill the tofu pieces for 3 to 4 minutes on each side until golden and crispy. Book.

In the same frying pan, grill the zucchini, paprika, red onion and broccoli with the remaining oil until soft and lightly golden. Season with salt and black pepper. Book.

In a bowl, mix the tahini, lemon juice, minced garlic and water. Season with salt and black pepper. Arrange the grilled tofu and vegetables on the plate. Drizzle with tahini sauce. Serve immediately.