Tip# 20 A High Calcium Beverage for Your "Coffee" Break

It surprised me when I first learned that blackstrap molasses is actually high in calcium. The molasses is a byproduct of sugar production, filtered out after sugar cane is cooked. A lot of the mineral residues from the sugar cane plant, such as calcium and iron, become concentrated in blackstrap molasses.

It's a tasty, high-mineral food. It's also high in sugar, so it needs to be used sparingly. It also has a rather strong flavor. However, some people enjoy that and use it instead of coffee as a drink in the morning. You can use a teaspoon or more in hot water and it will look like coffee because of its dark brown color. Try it some morning when you want a sweet, dark drink that looks like coffee and has a little bit of the roasted flavor of coffee. Or you can use it as a sweetener in a delicious grain coffee substitute, which you can find at your health food store.
Calcium Surprise

WOULD YOU BELIEVE: Tofu is a high calcium food!

SOME FACTS: Tofu, a product made from soybeans, is not only a good no-cholesterol substitute for meat, but it is also unusually high in calcium. It becomes a high-calcium food because in the manufacturing of tofu, calcium chloride is used. (Tofu prepared without it doesn't have the same high calcium content.)

The result is that a 4½-ounce portion of tofu contains approximately 258 mg. of calcium which is close to the 297 mg. of calcium in 8 ounces of milk. This means that ounce-for-ounce tofu has more calcium.
As good as this sounds, tofu does have some drawbacks. As indicated above, absorption is a factor, and it appears that the absorbability of calcium from tofu (0.31) is similar to that of milk (0.32). In addition, like milk, it is high in protein, which can cause some urinary calcium loss, and it's also high in fat. Tofu ranges from 4.7 to 9.9 grams of fat for 4 ounces. This is still less than the 15 to 21 grams of fat in a hamburger patty, and is comparable or less than the 8.1 grams in a glass of whole milk.
WHAT YOU CAN DO:
• Use tofu as a substitute for meat in any dish.
• Try the "tofu nugget" recipe on page 335 as a side dish or sandwich filler.
• For quick tofu, eat it chilled as is with a little soy sauce and a little chopped scallion for garnish.

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