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Amaranth and tofu filled pumpkin

Amaranth and tofu filled pumpkin

Foods to Include in Your Diet to Get Enough Calcium

Happy New Year everyone, wishing you a fabulous year this year with exceptionally good health and delicious food.  As usual I am not doing resolutions but have a word for 2022 and it is:
That feels really good to me so you will be seeing me use it a bit.  What’s your word for 2022? 
The plan with newsletters this year is to post weekly still and to keep to a schedule of 
Week 1: Nutrient info
Week 2: Produce review
Week 3: Cooking tip
Week 4: Subscriber’s request
So here I am first week into the year with some nutrient info and I have decided to go for the big one, Calcium.
Calcium is a really big nutrient concern for so many of us. We need to have enough calcium; it is essential for bone growth and bone repair. If we don’t get enough there is a very big chance of developing osteoporosis when we are older. 
But guess what?  We don’t have to be afraid of developing osteoporosis we just have to make sure we get enough calcium. It takes a bit of work at first and I really suggest printing out the food lists I share with you. You can also book in for a 1 hour session with me to make sure you really are getting enough calcium on a daily basis. Email Veet to book a session.


Calcium table

Recommended Daily Intake of Calcium
As well as calcium we need to make sure we have enough vitamin D for the calcium to be absorbed by the bones. Between 5 and15 ug daily.
And for women we need to make sure we are getting enough oestrogen. That works out when we are menstruating but in menopause and post menopause we do need to make sure we eat enough foods with phytoestrogens in them.
Food lists for Calcium, Vitamin D and Phytoestrogens are below. I really suggest printing them out and putting them up on your fridge and making sure you eat foods from these lists daily.   I definitely would be adding herbs to every single meal you cook. 
Then there are a few things you need to consider to ensure your body absorbs the calcium it needs.
The recipe this week has enough calcium for 1000mg for 2 people. If you need 1300mg increase the amount of herbs. 

Amaranth and Tofu Filled Pumpkin

If you can’t get amaranth then use quinoa instead. I wanted to fill 2 small butternut pumpkins but they didn’t have any at the market so I used a Japanese pumpkin. You could also fill zucchinis, potatoes or capsicums with this filling. Even pumpkin has 21 mg of calcium for every 100g.
Enough for 3 to 4 people with a salad 
1 small Japanese pumpkin or 2 small butternut pumpkins 
300g firm tofu crumbled 
2 cups cooked amaranth or quinoa 
½ cup almonds
4 cup leafy greens cut small ( I used silverbeet, kang kung and moringa)
1 cup broccoli cut small 
¼ cup currants 
25g fresh sage finely cut 
4 bay leaves 
50g parsley finely cut 
2 onions finely diced
8 cloves garlic minced
2 tsp tamari
Chilli (optional) 
2 splashes of olive oil 
Salt and pepper to taste
3 tbsp miso 
Tahini sauce
8 tbsp tahini 
Juice 1 lemon
Water to thin


# If you make this recipe please share on facebook or instagram to #veetsvegancookingschool

What’s the Food Analysis all about?

Having a food analysis done really shows you if you are getting enough of the essential vitamins, minerals and nutrients your body needs in order to stay healthy.  It helps highlight any areas that may be lacking in your diet in terms of nutrition. In addition you will receive food lists to help you move forward with adding more nutrients, vitamins and minerals into your meals.
If you have always wondered if you are getting it right in terms of what you eat then you the food analysis session is for you.

Taking it One Step Further

Do you want to make 2022 the year where you got your nutritional needs sorted out and you gained the confidence to cook food that nourishes you and keeps you strong and healthy?
The VIP package has been designed for just that. You will get a food analysis and then work with me over 4 sessions where we menu plan together and I get the recipes needed in the menu plans to you. 
In addition you receive a shopping list and 2x cooking classes  (in person classes are 1 hour in duration, online they are 1 hour 20 minutes) 
I have 5 VIP packages available for January. Who would like to jump on board?

Three Day Vegan Foundation Cooking Course

1 More Spot Left 
 I have one more space left in the face to face Three Day Vegan Foundation Cooking Course. Would love you to join in this life changing course.


These newsletter can take up to 2 hours to write and at least an hour doing the recipe and photos and cost me $80 to have them put up on my website and sent to you. If you feel to donate to the cost of the newsletters I will be forever grateful. If you are a regular donator you will also receive 5-10% off any of my courses or sessions. 

Calcium Rich Foods

Foods High in Phytoestrogens 

Soy- tofu, tempeh, soy beans
Mung beans
Miso- soy
Dried apricots
Green beans

Foods for Vitamin D 

Need to get in the sun ideally around 10 am or after 2 pm for 20 minutes daily with 30% skin exposed.
Mushrooms if they have been left out in the sun for 10 minutes 
Seaweed- kelp, dulce, nori

Have a wonderful week everyone.