3 easy to prepare vegetarian recipes that are high in vitamin D and calcium

Aug 18,2022

Addiction to gadgets has reduced our exposure to sunlight and working in weird postures has led to recurring backaches and joint pain due to lack of vitamin D and calcium. 

Vitamin D (a hormone) and calcium (a mineral) are nutrients that promote healthy bones and are essential for muscle mobility, nerve communication, absorption of phosphorous and other vitamins, immune system responses, hormonal secretion and blood vessel flow. Without adequate vitamin D or calcium, our parathyroid glands produce excessive amounts of their hormone, resulting in weakened bones and an increased risk of fracture.Muscle cramps and spasms, numbness and tingling, fatigue, abnormal heart rhythm, seizures, dry skin, hair loss, confusion and memory loss are also the signs and symptoms of calcium and vitamin D deficiency. Our addiction to gadgets and the "work under the roof" routine has reduced our exposure to sunlight and working in weird postures has led to recurring backaches and joint pain due to lack of vitamin D and calcium.

1. Simple fat-free spinach soup -

Spinach soup is a great source of calcium, vitamin D, dietary fibre, potassium, magnesium, and vitamin C, all of which are beneficial for bone health.


In a sauce pan, heat 1 tablespoon of oil, add 1 tablespoon of garlic and 1/2 cup of onion, and sauté until translucent. Add 3 cups of shredded spinach and sauté for 2 minutes. Bring 2 cups of water to a boil, stirring constantly. After cooling, blend in a mixer until smooth. Add 1 cup of low-fat milk, salt, and pepper to taste, heat for 2 minutes, and serve hot with a grating of nutmeg. This light lunch or starter serves four.

2. Fig spread -

Figs, or anjeer, are considered one of the best sources of calcium and vitamin D known to man.


In a small pan, heat 1 teaspoon of oil. Fry one sliced onion and two to three garlic cloves until golden brown. Set aside. Blend together 500 grammes of chopped figs, 1 tablespoon of sugar, four green chilies, four tbsp of malt vinegar, four tbsp of white vinegar, along with the fried onions and garlic, to create a smooth, thick paste. Keep it chilled for at least 30 minutes prior to serving and keep it in an airtight, non-metallic container for up to 1 month in the refrigerator.

3. Badami chandni kabab -

This vegetarian starter is a party favourite. Almonds and paneer make these kebabs rich in vitamin D and calcium.


Grind 1/4 cup peeled almonds and 1/4 cup paneer. Transfer to a bowl and add 1 slice of bread and mash. In a sauce pan, melt 1 teaspoon of ghee, then add 1 teaspoon of finely chopped green chilies and 2 teaspoons of finely chopped onions, along with salt to taste, and cook until translucent. Remove from the heat and stir in 2 teaspoons of cream along with 1 teaspoon each of chopped coriander and mint leaves. Divide the mixture and form them into kababs, coating uniformly with bread crumbs. The kabab can be cooked over a medium heat until golden brown. Serve this dish hot, with onion rings and green chutney,