Pacific Wellness Toronto News

Seasonal Recipe: Springtime Calcium Salad


EeVon Ling ND

Everyone knows calcium as the bone building mineral. But did you know that
calcium is also important for muscles, nerves and many other cellular
functions? But, many of us are not getting enough. Adults aged 19 – 50
years require at least 1000 mg of calcium per day and those 50+ years
require at least 1200 mg of calcium per day.

Everyone knows dairy products contain calcium. But what if you are lactose
intolerant, vegan or don’t use dairy products? This Springtime Calcium
Salad is a vegan way to get nearly 10% of your daily intake of calcium.
The combination of salad ingredients and flavours help with mineral
absorption. In addition, this salad is “in season”, so you know you’ll be
getting the most nutrients out of it.

Dandelion greens 1 cup, torn into bite sized pieces
Beet greens 1 cup, chopped into bite sized pieces
Baby spinach 1 cup
Green onion 2 stalks, chopped
Chick peas ½ cup, rinsed
Edamame (hulled) ½ cup cooked
Sesame seeds ¼ cup
Orange 1 peeled, segmented with segments cut into halves or thirds

Sesame oil 2 tbsp
Balsamic vinegar 1 ½ tbsp
Pinch of sea salt

In a large bowl add all salad ingredients and toss. In a small bowl mix
dressing ingredients and drizzle over salad. Enjoy!

Makes 4 ½ cups of salad

Per 1 cup serving (without dressing):
151 cal; 6.5g protein; 5.5g fibre; 93.5mg sodium ; 95.5 mg Calcium