Bone Building Breakfast

Ingredients:

1. ½ cup of oats (about 40g):

   • Calcium: ~21 mg

2. 1 Tbsp ground flax seeds (about 7g):

   • Calcium: ~26 mg

3. 2 Tbsp chia seeds (about 24g):

   • Calcium: ~152 mg (76 mg per tablespoon)

4. 200g plant/animal milk yogurt:

   • Animal milk yogurt (cow): ~260 mg (varies by brand/type)

   • Plant-based yogurt (e.g., almond, soy): ~120-250 mg (depending on fortification)

5. 100 ml goat/plant milk:

   • Goat milk: ~130 mg

   • Plant-based milk (e.g., almond, soy): ~120-250 mg (depending on fortification)

Toppings:

6. 1 Tbsp plant/animal milk yogurt for topping:

   • Same as yogurt content:

     • Animal milk yogurt: ~39 mg

     • Plant-based yogurt: ~24-50 mg

7. 2 figs (about 100g):

   • Calcium: ~35 mg

8. 1 Tbsp tahini (about 15g):

   • Calcium: ~63 mg

9. 1 Tbsp almonds (about 10g):

   • Calcium: ~26 mg

10. 1 tsp chia seeds (about 5g):

    • Calcium: ~32 mg

Total Approximate Calcium Content:

• If using animal milk yogurt and goat milk: ~784 mg of calcium

• If using plant-based yogurt and plant milk: ~633-783 mg of calcium (depending on fortification)

Method: Mix all the ingredients and leave overnight.