Calcium-Rich Cuisine: Delicious Recipes to Support Healthy Bones During Menopause

Oestrogen is just one of the hormones that experiences a decline in natural production thanks to menopause, but it’s certainly one of the most important. When our oestrogen levels drop as a result of fluctuating hormonal changes, this reduction can create a heightened risk of osteoporosis and fractures, as well as negatively impact a range of other health considerations. 

However, there is one easy way we can protect ourselves against these risks: by increasing our calcium intake. This important step is a key way to give our bones a necessary boost of extra support throughout menopause, taking a proactive step towards better health and longevity.

We’ve gathered some of our favourite calcium-rich recipes to make it easier than ever to increase your calcium intake in your daily diet. Plus, they’re delicious – it’s a win-win! 

Why is calcium so helpful during menopause?

Calcium’s a great source of nutrition throughout our lives, but during menopause, it can become even more integral for our overall wellbeing. As oestrogen is crucial for maintaining bone density, the drop of its production throughout menopauses poses a growing threat of osteoporosis. Thanks to calcium’s support for bone health, this natural mineral is one way that we can slow the rate of bone loss and help to maintain healthy bone strengths and structures. 

Not only is calcium excellent for our bones, but it’s also helpful in improving other bodily functions. Blood clotting, nerve transmission, muscle contraction, and heart health can all be positively supported through increasing calcium intake. Since our bodies don’t naturally produce calcium, consuming enough of it through our diet is imperative. 

Do you need more support to manage your health during menopause? The friendly, expert team at the Australian Menopause Centre is ready to care for you through every change that’s ahead.

Calcium for breakfast

If you know you need to increase your calcium intake, why not start with the first meal of the day? Here are our favourite calcium-rich breakfast recipes that’ll give you a necessary boost right out of the starting gate.

• Spinach and mushroom quiche. With delicious wild mushrooms, this versatile quiche can be enjoyed cold or hot, for breakfast, or even for dinner! Eggs are a great source of calcium and are also one of the most versatile ingredients to add into your morning routine.
• Fruit and yoghurt smoothie. Do you need your breakfast to happen on the run? If so, it’s time to turn to the magic of fruit and yoghurt smoothies. This is a great way to experiment with new flavours, swapping out your fruits to find new ways to enjoy this easy, calcium-rich meal.
• Cinnamon-roll overnight oats. This is for those of us who have even less time in the mornings, but who are still looking for a great hit of calcium on your way out the door. These overnight oats can be prepared ahead of time to make an easy grab-and-go breakfast that’ll see you through the week. Thanks to the high calcium content of oats, you’ll be supporting your bone health as you do so.

Calcium for lunch

You’ve made it to the half-way point of the day once lunch-time hits, and that’s the perfect time to add another dose of calcium-rich foods to your plate. Like with breakfast, incorporating more calcium into your lunch routine doesn’t need to be complicated. With some thoughtful meal prep and focused ingredients, you can make it second nature to reach for foods that are a great source of bone and health support. Options include:

• Steak burritos. This recipe is a delicious, healthy spin on a take-out favourite. With meat, beans, rice, cheese, guacamole, and salsa, this home-style burrito uses brown rice and whole-wheat tortillas to cut back on calories while over-delivering in flavour (as well as providing a great dose of calcium in the beef). 
• Vegetarian lettuce wraps. Are you steering clear of meat? These lettuce wraps bring tofu, mushrooms, and daikon radish together for a delicious and healthy lunch option. The tofu’s also working over-time to deliver more calcium support.
• Chicken pesto panini. Who doesn’t love a fancy sandwich? This chicken pesto panini recipe is delicious, easy, and complete with a calcium hit. By using whole-grain sandwich thins, it’s also lighter than a traditional sandwich, keeping your caloric goals in mind.

Calcium for dinner

When the day’s over and you’re ready to unwind, there’s one more opportunity to sneak some more calcium into your daily intake. Prioritising calcium in your dinner choices means that no matter how breakfast and lunch went, you’re intentionally building more of this mineral into your eating windows. We’re big fans of:

• Whole roasted cauliflower with hummus and green herb dressing. Not only is this meal absolutely delicious, but it’s visually beautiful, giving you even more incentive to throw a head of cauliflower in the oven at the end of the day. Tahini delivers both high levels of calcium and an extra bonus of protein, making it a great addition to your dinner rotations.
• Quinoa, chickpea and salmon salad with pepitas. We love that this recipe is using canned salmon, keeping it even more affordable and accessible. With a delicious combination of chickpeas, grape tomatoes, sugar snap peas, lemon juice, and pepitas, there’s no shortage of flavours in this dish. The canned salmon is delivering the same amount of calcium in a small tin as 200ml of milk – plus, it’s highly convenient. 
• Sweet potato bake. Cheese, sage, and sweet potato? Sign us up. This sweet potato bake is cosy, delicious, and is the perfect meal prep choice to guarantee leftovers for the next day. With two types of cheese that are high in calcium, it’s a great boost to help you hit your daily intake goals.

Conclusion

Navigating your changing health needs during menopause doesn’t need to look like an endless fight with hot flushes. Instead, a great choice to prioritise your health and wellbeing could look like trying a few new recipes in the kitchen. By maintaining a high level of calcium intake, you can give your bones the loving support they need to give you many years of adventure. 

Looking for more holistic support for your menopause experience? Reach out to the expert team at the Australian Menopause Centre. We’ve got all of your needs covered!