Tip# 10: The Most Natural Source of Calcium
WOULD YOU BELIEVE: Cows get plenty of calcium without drinking milk.
SOME FACTS: Leafy greens include the many types of lettuce and other salad greens, but I also recommend steamed greens such as kale, broccoli, collard greens, watercress, and so on to make a delicious side dish for your entrées. Greens are not only the highest in EMI and will help induce weight loss, but the dark green leafy vegetables are among the best sources of calcium, iron, and beta carotene.
Cows have strong bones and put out a great deal of calcium in their milk. Ever wonder where they get their calcium? It isn't from drinking milk. They get it from greens. As I mentioned above, dark leafy greens are an excellent source of calcium.
WHAT YOU CAN DO:
• Have some steamed greens daily such as:
o Broccoli o Chinese cabbage o Collard greens o Kale o Mustard cabbage o Nappa cabbage o Savoy cabbage o Turnip tops o Watercress
• Use toasted sesame seeds sprinkles (see below), add one of the vegetable sauces (see Tips #44 and #45), try lemon zest, or balsamic vinegar to add some zing. • Don't forget sea vegetables (pages 276-290).
Cabbage -Wrapped Watercress
1 bunch Savoy cabbage (won bok) 1 bunch Watercress
Wash and boil large outer leaves of cabbage until stem area is pliable. Blanch watercress. Overlap several cabbage leaves. Place 5 to 6 stems of watercress to one long side of cabbage. Roll like jelly roll on cheesecloth or old clean dishtowel. Squeeze tightly to remove some excess water. Unwrap. Slice as for sushi. Serve with soy mustard sauce. Makes 6 to 8 portions. (1 portion = 12.0 calories, 0.1 grams fat, 28% protein, 69% carbohydrates, 3% fat)
Sesame Salt Sprinkles
5 Tbsp. Black sesame seeds 2½ Tbsp. White sesame seeds ½ Tbsp. Sea salt
Lightly toast sesame seeds in frying pan at medium heat. Use no oil. When almost toasted, add salt and toast till golden brown. Salt will look dried. Serve as is, or grind in a suribachi (into powder). Makes 48, ½ teaspoon portions.
(1 portion = 8 calories, 0.7 grams fat, 11% protein, 17% carbohydrates, 72% fat)
- see more from the "Eat More Weigh Less Book" by Dr. Terry Shintani, pp. 284-296.