Prepare tofu: Press the tofu using a tofu press. If you do not have a tofu press, place the tofu on top
of a paper towel or a dishcloth on top of a plate, cutting board, or sheet pan. Place another layer of
paper towels or another dishcloth on top of the tofu and place another cutting board, sheet pan, or
plate on top. Press hard against the tofu to remove as much moisture as possible. Replace dishcloth or
paper towels if soaked through. Place a heavy object on top of the sheet pan, or cutting board covering
the tofu and leave in place for 30 minutes. Remove the tofu from the dishcloths or paper towels and cut
into cubes. Sprinkle with cornstarch and set aside.
Prepare sauce: Combine 1 tablespoon of the sesame oil with scallions, soy sauce, rice wine vinegar,
ginger, and chili flakes. Mix and set aside.
Cook the stir fry: Heat the remaining tablespoon of sesame oil in large frying pan (about one minute).
Add garlic and sauté until toasty brown. Add broccoli and bok choy and sauté until both vegetables start
getting soft. Add tofu, followed by the sauce in Step 2. Cook until vegetables are soft and tofu is also
golden brown. Stir in the slivered almonds and sauté for one minute.
Serve: Place over cooked white rice or cauliflower rice according to package directions. See notes below
regarding use of brown rice or quinoa.
Look for tofu brands that are set with calcium sulfate, which you will find listed in the
ingredients statement. The tofu should also contain at least 10% of the daily value for calcium
If using brown rice or quinoa, soak in warm water for at least 24 hours. Brown rice and quinoa have
substances that can interfere with calcium absorption and the soaking will reduce them
You can use a ½ to 1 teaspoon of chili flakes, depending on your spice preference
If you want to use vegetables other than broccoli or bok choy, please choose ones with high levels
of absorbable calcium such as Brussels sprouts or kale
Tropical Yogurt Parfait
Prep time: 15 minutes
1 5-ounce container of non-fat Greek yogurt
½ ounces (about 11 almonds) chopped or slivered (unsalted)
2 dried figs, sliced or cut into small pieces
½ cup fresh, frozen, or canned mango and/or pineapple, no sugar or syrup added (if frozen, defrost and/or drain liquid from the fruit; if canned, drain liquid)
1 teaspoon of almond butter (unsalted)
1 ½ tablespoons unsweetened coconut
In an 8-ounce glass, spoon in half of the yogurt
Layer on 1 dried fig
Spoon on half of the fruit
Sprinkle with half of the almonds and half of the coconut
Repeat Steps 1 through 4.
Dollop the almond butter on top.
For a vegan or lactose-free option, select alternative yogurts that have at least 10% of the daily
value for calcium; for example, those made with coconut milk or soy milk
If you use dairy yogurt, note that Greek style yogurt provides higher levels of protein
Select any chopped nuts and nut butter of your choosing but note that almonds have the highest level
You can replace the dried figs with raisins, dates, or other dried fruits. Keep in mind that dried
figs have the highest level of calcium
You can use any fresh, canned, or frozen fruit you prefer but softer fruits will mix best with the
ingredients (eg, ripe bananas, peaches). Select canned fruit that is in its own juice and does not
have added sugar or syrup
Broccoli and Cauliflower Mac and Cheese
Prep time: 35-40 minutes
1 cup broccoli, steamed
1 cup cauliflower, steamed
1 pound elbow macaroni (you can use any other short pasta), cooked al dente
4 tablespoons unsalted butter
¼ cup all-purpose flour
2 cups whole milk
2 cups cheddar cheese, grated
½ cup breadcrumbs
Preheat the oven to 400 degrees F
Make the roux: Melt the butter in a saucepan over medium heat. Sprinkle the flour in gradually while
whisking. Continue whisking until there are no clumps and the flour has started to turn a light golden
color. Cook for a minute or two, until fragrant.
Make the sauce: Gradually whisk the milk into the roux and continue cooking until thickened, about 5 to
8 minutes. Remove from heat and add in 1 cup of the cheddar cheese.
Combine remaining ingredients: Pour the sauce over the cooked pasta and vegetables and mix until
thoroughly coated. Pour mixture into a lightly greased 9 x 13-inch baking dish. Top with remaining
cheese and then the breadcrumbs. Place in oven and bake for 10 to 15 minutes until the cheese becomes
bubbly and golden.
Broccoli and cauliflower are the best vegetables for this meal since they have highly absorbable
forms of calcium. Other vegetables with highly absorbable forms of calcium, like kale and Brussels
sprouts, may not mix in as well with the pasta
Pasta made with whole wheat or with beans may contain other ingredients that interfere with calcium
absorption. Chickpea pastas may have high levels of phosphorus
You can use any type of cheese that melts (eg, gruyere, fontina). However, be sure the cheese you
select does not have high levels of sodium as cheeses often do
You can use seasoned breadcrumbs or add spices and small amounts of herbs as desired
Apple Grilled Cheese
Prep time: 15 minutes
1 medium-sized sweet variety apple such as Fuji or Honeycrisp
2 slices white bread
2 slices Muenster cheese
2 tablespoons butter, unsalted
Prepare the apple: Cut the apple into thin slices
Assemble the sandwich: Place one slice of cheese on one side of the bread, and top with half the apple
slices. Add the second slice of cheese and add the second slice of bread on top. Use 1 tablespoon butter
to coat both sides of the sandwich.
Cook the sandwich: Melt remaining tablespoon of butter in a skillet or grill pan over medium heat. Place
the sandwich on the grill pan and cook until the cheese starts to bubble and melt and the bottom piece
of bread is toasted. Turn over the sandwich and cook for 1 to 2 minutes until the second slice of bread
is toasted. Serve with remaining apple slices.
You can use any variety of apple you choose but a sweeter variety will go best with a sharp cheese
You can use another low-phosphorus cheese like Monterey Jack, cheddar, or mozzarella
Using bread other than white can interfere with calcium absorption. This is because they may contain
phosphorus and other substances that affect calcium absorption
Adding other ingredients, like tomatoes, can increase the sodium content of this sandwich and should
Figgy Trail Mix
Prep time: 10 minutes
1 cup almonds, roasted, unsalted
¼ cup raisins
8 dried figs
¼ cup shredded coconut
2 ounces mini pretzels, unsalted
Chop the figs: Cut the figs into small pieces and place them in a medium-sized bowl.
Assemble the trail mix: Add the remaining ingredients to the bowl and mix. Place in 8 individual
You can use sweetened or unsweetened coconut, depending on your preference.
To keep the figs and raisins moist, store trail mix in airtight plastic bags or other container. You
can store in the refrigerator for up to four weeks
Keep in mind that if you change the number of almonds, raisins, figs, and coconut, it will also
change the balance of calcium and other substances in the snack. All ingredients have been measured
out to limit phosphorus and other substances that can affect calcium absorption for people living with
It is also best to use the specific fruit and nuts in this recipe. Doing so may add more phosphorus
and other food substances that interfere with the absorption of calcium