Ingredients:
½ cup of oats (about 40g):
Calcium: ~21 mg
1 Tbsp ground flax seeds (about 7g):
Calcium: ~26 mg
2 Tbsp chia seeds (about 24g):
Calcium: ~152 mg (76 mg per tablespoon)
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)
100 ml goat/plant milk:
Goat milk: ~130 mg
Plant-based milk (e.g., almond, soy): ~120-250 mg (depending on fortification)
Toppings:
1 Tbsp plant/animal milk yogurt for topping:
Same as yogurt content:
Animal milk yogurt: ~39 mg
Plant-based yogurt: ~24-50 mg
2 figs (about 100g):
Calcium: ~35 mg
1 Tbsp tahini (about 15g):
Calcium: ~63 mg
1 Tbsp almonds (about 10g):
Calcium: ~26 mg
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.
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