Every vegan, or anyone avoiding dairy products for any reason, knows they must provide their body with calcium from other sources. (And if they don't know, it's a good thing they stumbled upon my blog!)
\nGenerally, there's a feeling among vegans that there is a specific panic over protein, and they sometimes tend to forget that there is a real need to provide the body with other essential nutrients, like the important mineral calcium, which is responsible for bone health, muscle contraction, and the activation of many enzymes.
\nCalcium is especially important for adolescents aged 9 to 18 due to the dramatic growth that occurs at this age.
\nTherefore, we are dedicating this week's post and our Facebook Live broadcast to calcium.
\nSo, what are the sources of calcium for vegans:
\nVegetables:
\nMainly green vegetables like spinach, kale, turnip greens, beet greens, okra, broccoli, artichoke, green onions, celery, Brussels sprouts, lettuce, asparagus, kohlrabi, but also tomatoes, pumpkin, and carrot juice.
Legumes:
\nBlack-eyed peas, beans, chickpeas, peas, lentils and of course – soy and its products, such as soy milk, soy cheese, tofu, and miso.
Fruits:
\nPapaya, oranges, raisins, dried figs, dried apricots, grapefruit, and blueberries.
Fats:
\nAlmonds, Brazil nuts, walnuts, pistachios, tahini (preferably whole sesame), and halva.
Bread and Grains:
\nBarley, oats, calcium-fortified breakfast cereals.
So here is a recipe for pizza, gluten-free, very rich in calcium thanks to the chickpea flour, broccoli, green peas, and tahini. It is also high in protein and low in fat, making it suitable for dinner for vegan teenagers (and their parents too).
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Nutritional values per serving (2 slices)
\n382 kcal, 35g carbohydrates, 19g protein, 15g fat (of which 2g saturated fat), 11g dietary fiber, 4.5mg iron, 210mg calcium, 342mcg folic acid
\nContributor to this article: Nutritionist and fitness instructor Noam Bechar
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I want this to be my screensaver
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Gluten-Free Chickpea Flour Pizza with Beet and Lots of Greens
\n\tIngredients
\n\t\t\t\tFor the crust
\n\t\t\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcup\n\t\t\t\t\t\t\t\t\t\tchickpea flour\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcup\n\t\t\t\t\t\t\t\t\t\twater\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1.5\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttsp \n\t\t\t\t\t\t\t\t\t\tchopped thyme\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tclove garlic, crushed\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tpinch\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tturmeric powder\n\t\t\t\t\t\t\t\t\t\toptional\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t2\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp \n\t\t\t\t\t\t\t\t\t\tolive oil\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t
For the sauce
\n\t\t\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t0.5\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcooked beet\n\t\t\t\t\t\t\t\t\t\tvacuum-packed store-bought is fine\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp\n\t\t\t\t\t\t\t\t\t\traw whole tahini\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t2\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp\n\t\t\t\t\t\t\t\t\t\tcooked white beans\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tclove garlic, crushed\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t
For the toppings
\n\t\t\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t4-5\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tblanched broccoli florets\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t5-6\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcherry tomatoes\n\t\t\t\t\t\t\t\t\t\thalved\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp \n\t\t\t\t\t\t\t\t\t\tgreen peas\n\t\t\t\t\t\t\t\t\t\tcan be frozen \n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t
Instructions
\n\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tPreheat the oven to the top grill setting at high heat (at least 220 degrees).\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tIn a bowl, mix all crust ingredients until a smooth, lump-free batter is formed.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tHeat 2 tablespoons of olive oil in a wide skillet.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tWhen the oil is hot, add the batter and fry, covered, for a few minutes (about 4-5 minutes) until the crust is slightly browned. No need to flip.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tTransfer to a baking sheet lined with parchment paper.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tFor the sauce:\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tBlend all sauce ingredients—beet, white beans, tahini, and garlic—using a food processor until a thick pink sauce is formed.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tSpread the sauce onto the fried crust with a spoon and add the remaining pizza toppings.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\t\t\t\t - \n\t\t\t\t\t\t\t\t\t\tPlace in the hot oven and bake for about 10 minutes.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t
A Few Notes
\n\t\tYou can substitute chickpea flour with the same amount of lentil flour or any other flour you enjoy.
\nThe cooked beet can also be substituted with the same amount of tomato.
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