Calcium Cookies

These delicious cookies contain more calcium than a glass of milk and are a great alternative

Calcium Rich Cookie {Dairy-Free}

Calcium Cookies

Calcium Cookies

How to get calcium without drinking milk is a question I get asked all the time in my nutrition practice.

The milk ads have many of us brain washed into thinking that if we don’t drink our 3 glasses of milk a day we are going to suffer with osteoporosis and brittle bones. Guess what, nothing could be further from the truth. In fact consuming too much dairy increases your risk of kidney stones, heart disease and actually leaches calcium from your bones. This is why we have a whole generation who is suffering with osteoporosis, and needing hip and knee replacements, because they listened to the dairy board, who was simply selling their product.

Calcium material sign

Calcium material sign

It is estimated that eighty percent of the population is lactose intolerant which means they cannot digest the sugar in dairy. Some even have an allergy to casein, the protein that is found in milk.

Children who suffer with asthma, eczema and ear infections often see their health issues clear up when they stop drinking milk and eating dairy products. For more information about childhood allergies and eczema be sure to check out the interview I did with paediatric allergy specialist Dr. Rodney Ford. He shares how many young patients he has cured of eczema simply by their parents removing certain foods like gluten and dairy from their diet.

Vitamin D and magnesium are both necessary for the body to use calcium and without adequate amounts or the proper ratio, calcium will not be absorbed properly. Our diet is often low in sources of magnesium and those who live in cooler climates do not get enough Vitamin D. The body uses magnesium to convert vitamin D into its active form so that it can be used in calcium absorption. Vitamin K which we get from green leafy vegetables is also important as it helps to keep calcium in our bones and out of arteries and muscles. Diets that are high in grains can also inhibit proper calcium absorption.

There are actually better ways of obtaining calcium than drinking milk

  • Fish with bones- tinned salmon with bones
  • Dark leafy greens- kale, collard greens, bok choy, broccoli, turnip greens
  • Sesame seeds, tahini
  • Blackstrap molasses
  • Figs
  • Almonds
  • Oysters

Here is a delicious calcium rich cookie recipe that contains more calcium than a glass of milk.

1 cup walnuts

1/2 cup sesame seeds

1/2 cup tahini

1/2 cup unsweetened applesauce

1/4 cup molasses

1 tsp pure vanilla extract

1 tsp cinnamon

3/4 tsp cardamom

1/2 cup dried figs

2 tbsp orange juice

Mix all ingredients in a food processor until combined. Form into cookies and place on a parchment lined cookie sheet. Bake 350F for 15- 18 minutes.

 

Do you drink milk or obtain your calcium from other sources? Share below in the comments and remember to sign up for my free newsletter so you can get access to healthy recipes like this cookie recipe.

 

 

About the Author

Written by: Shirley Plant
Shirley Plant is a nutritionist and the author of Finally… Food I Can Eat, a dietary guide and cookbook for people with food allergies, and those looking for healthy, tasty recipes. Shirley offers dietary counselling and menu planning through Delicious Alternatives.

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One Comment

  1. Thanks for the recipe! How about adding milled flax seed as a source of magnesium to aid in calcium absorption?

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