Five calcium-rich foods to help you DITCH DAIRY

Article Courtesy: Dr Pamela Fergusson RD

Looking to ditch dairy?

Don’t forget about calcium! Calcium is an essential mineral that we need to for nearly every function in the human body.

It keeps our bones and teeth strong, but it also helps our heart to beat and keeps our hormones in balance.

In Canada the Recommended Daily Allowance of Calcium is 1000 mg for adults under 50. Women over 50 should increase their calcium intake to 1200 mg.

Canada’s food guide recommends that we should choose plant-based foods more often.

Here are some vegan sources of calcium that you’ll love:


Missing creamy dairy sauces? Make this gorgeous Tahini Lemon Dressing for your bowls and salads. Delicious and lush, but low in saturated fat.



Good news! Tofu is extremely versatile and packed with calcium.

You may already love tofu in a stir fry, but it can also help you give up cheese.



Almonds make a delicious crunchy snack, but you can also use them to make Vegan Parmesan!!

Yes!! Perfect topping for pasta. And we love pasta.



Get your greens!

Greens like broccoli, kale and bok choy are rich sources of nutrients, including calcium.

Try this Crowd Pleasing Vegan Kale Caesar.


Blackstrap molasses

This thick, sweet, gooey black stuff is PACKED with calcium, iron, and magnesium. Time to get baking!

Try this dairy-free Gingerbread Cake for the most fun you’ll ever have with calcium.


With so many plant-based calcium-rich foods, you won’t have any trouble meeting your requirements on a vegan diet.

PBT Team

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