No Milk for Me: Calcium-Intake Tips for Dairy Free Diets

I've been almost completely dairy free for about sixth months now (I developed lactose intolerance 3 years ago, but used to be able to eat cottage cheese, yogurt and cheese; sadly, a little lactose-free milk for my cereal is about all I can handle now). When I went dairy-free, I was worried about getting enough calcium, so I did an investigation into foods outside of dairy that are high in calcium. Luckily, I already ate many of them!

Calcium-rich foods include: Tofu, cabbage, bok choy, figs, apricots, edamame, turnip greens, kale, brussel sprouts, canned salmon & sardines, cooked oats, roasted almonds, sesame, navy & white beans, and chickpeas.

You can also eat foods that are calcium-fortified (i.e. they add calcium) like select brands of cereals, soy milk and orange juice.

For more information about calcium intake, calcium deficiency and calcium-rich foods, check out this link.

Are you dairy-free? All of my recipes are! Check out some of my favorites here, here and here.

Many of my Twitter friends are dairy-free too! Be sure to check out:
Dairy-Free Betty -- lots of yummy dairy-free ideas (blog link)
A Life of Sugar & Spice -- dairy & gluten-free (blog link)
The Blissful Chef -- great vegan recipes (blog link)

Healthy Eating for Penny Pinchers: Iron-Rich Foods

I've had anemia problems for a number of years (runs in my family), so I'm careful in making sure I eat iron-rich foods.

A lot of people think that the only way to get iron is through red meat, but there are actually many sources of iron outside of meat and liver, which can be both expensive and not too healthy in large quantities. Here are some items that will ensure you are getting a good amount of iron but not breaking the bank.

Iron-rich foods include cooked & canned beans, cooked lentils, almonds, pumpkin seeds, dried fruit like prunes & raisins, baked potatoes (skin on), beets, and breakfast cereals that are iron-enriched (i.e. manufacturer adds iron to them). Most of these will cost you less than .50 per serving.

It's important to note that when you eat iron-rich foods, it's also a good idea to pair them with with foods that have lots of Vitamin C, which helps you absorb the iron you are ingesting (especially with non-heme [not from an animal] iron). Citrus fruits, tomatoes, red & green bell peppers, brussel sprouts, and broccoli are all good sources of Vitamin C.