Calcium is quite often lacking in my diet since I don’t have dairy products in my diet. The recommended daily intake of calcium is 1000mg for men and women aged 19-50. It’s also important to note that an adequate intake of vitamin D is essential for proper calcium absorption. So if you are on a plant-based diet, you need to pay extra-attention to a balanced diet to make sure you get a daily recommended calcium. Include foods naturally containing calcium such as kale (1/2cup : 90mg), chickpeas (1/2cup : 40mg), almonds (1/4cup : 79-115mg), figs (5figs : 88-137mg). orange (1 orange : 52mg), molasses (1tbsp : 176mg). Few foods naturally contain vitamin D. For sufficient vitamin D absorption, just 10-45 minutes of unprotected sun exposure to the face and arms can provide enough pre-vitamin D to be converted to vitamin D.
The base of this salad is kale and wild rice and I also included molasses in the dressing for extra calcium. It is such a beautiful salad – nuttiness of the wild rice, creamy avocado, yummy pesto, sweet goji berries and crunchy buckwheat groats. Maybe take this salad to the park and enjoy in the sun for vitamin D, as well 🙂
Ingredients
1 cup of cooked wild rice
2 tbsp of basil-pine nut pesto
1/2 avocado
1 bunch of chopped kale leaves
1 bunch of coriander
1 tsp goji berries
1 tsp buckwheat groats
For dressing
1 tsp molasses
1 tsp of Himalayan salt
1 tsp of e.v.o.o
1 tsp of coconut vinegar
a squeeze of lemon
pepper to taste
Cook the wild rice and set aside to cool. Cut the avocado into little cubes. For basil pine nut pesto, blend 1 cup of basil leaves, 50g of toasted pine nuts, 1/2 tsp of minced garlic, 1/4 cup of olive oil and a pinch of salt in your food processor. When all ingredients are ready, mix wild rice, kale and pesto in a large bowl with half of the vinaigrette in a large bowl. Add avocados and gently toss to combine. Transfer to a serving plate and drizzle the rest of the vinaigrette. Garnish with goji berries and buckwheat groats.
