Calcium-Rich Non-Vegetarian Recipes for Strong Bones & Teeth (Indian Style)

Calcium-Rich Non-Veg Recipes 

1. Fish bone curry (Sardine / Nethili / Mathi)

Fish with bones are good sources of calcium that should be eaten in small portions.

Ingredients:

• Small fish (sardine / anchovy) – 250 g
• Onion – 1 (chopped)
• Tomato – 1 (chopped)
• Garlic – 5 cloves
• Ginger – 1 inch
• Turmeric powder – ½ tsp
• Red chilli powder – 1 tsp
• Coriander powder – 1 tsp
• Tamarind extract – 1 cup
• Oil – 2 tbsp
• Salt – to taste
• Curry leaves – few

Preparation:

1. Rinse the fish (leave the bones in).
2. Fry oil, put in garlic and curry leaves.
3. Add onion and sauté until soft.
4. Add ginger, tomato, turmeric, chilli and coriander powder.
5. Add tamarind water and boil it.
6. Add some fish and boil 7-10 minutes on low burner.
7. Serve hot with rice.

2. Prawn with Shell Masala

Prawn shells are good sources of calcium.

Ingredients:

• Small prawns with shell – 250 g
• Onion – 1 (sliced)
• Tomato – 1 (chopped)
• Ginger-garlic paste – 1 tsp
• Turmeric powder – ½ tsp
• Chilli powder – 1 tsp
• Pepper powder – ½ tsp
• Oil – 2 tbsp
• Salt – to taste
• Curry leaves – few

Preparation:

1. Going to clean prawns but leave shells.
2. Add curry leaves, onion into the heat oil and sauté thoroughly.
3. Add tomato ginger-garlic paste.
4. Add turmeric, pepper, chilli and salt.
5. Secondly, add prawns and cook it dry, 5-7 minutes.
6. Dressing Serve with rice or roti.

3. Crab Pepper Fry

Crab shell and meat contain high amounts of calcium and minerals.

Ingredients:

• Crab – 500 g (cleaned)
• Onion – 2 (sliced)
• Ginger-garlic paste – 1 tbsp
• Black pepper powder – 1½ tsp
• Turmeric powder – ½ tsp
• Oil – 3 tbsp
• Salt – to taste
• Curry leaves – few

Preparation:

1. Saute onion in oil till it is golden.
2. Add Curry leaves and Ginger-garlic paste.
3. Add the powder of turmeric and pepper.
4. Add crab pieces and salt.
5. Cover and bake at medium heat within 15-20 minutes.
6. Stir once in a while until crab is cooked.

4. Eggshell Calcium Omelette (Conventional Preparation).

Eggshell powder is nearly pure calcium (only in case it is well made).

Ingredients:

• Eggs – 2
• Cleaned eggshell powder – ¼ tsp
• Onion – 1 tbsp (finely chopped)
• Green chilli – 1 (optional)
• Oil – 1 tsp
• Salt – to taste

Preparation:

1. Wash the eggshells and boil and dry under the sun and grind into a fine powder.
2. Add onion, chilli, salt and eggshell powder to the eggs.
3. Heat oil and pour mixture.
4. Cook both sides until done.
5. Eat every now and then (not every day).

5. Dry fish thokku (Karuvadu Thokku)

Fish that is dried is rich in concentrated calcium.

Ingredients:

• Dry fish – 100 g
• Onion – 1
• Tomato – 1
• Garlic – 6 cloves
• Chilli powder – 1 tsp
• Oil – 2 tbsp
• Salt – to taste

Preparation:

1. Wash and dry with water in order to make dry fish less salty.
2. Lightly fry fish and keep aside.
3. Saute garlic and onion in oil.
4. Add tomato and chilli powder.
5. Add fried fish and mush a little.
6. Cook until thick and dry.

Hints:

• Consume foods should be rich in calcium and have vitamin D.
• Do not take tea/coffee right after a meal.
• Serve sesame seeds, ragi or green with the meal.