A Guide to Feeding our Future

By: Susan Kingston, RHN, NNCP – Montreal, QC

For those of you out there who must avoid dairy because of intolerances, or who have chosen to eliminate dairy products from your diet, you may be concerned about where you will get your calcium.

Not to worry! There are many calcium rich foods which are dairy free, and I have provided a list for you below. So fear not, and go forward with confidence! 🙂

Dairy-free Calcium-rich foods:

  1. Sesame seeds. Tahini is made from sesame seeds and an easy way to boost calcium intake.
  2. Almonds. Almond butter is also an excellent choice. Raw almonds are the best and must be soaked before eaten for proper digestion and assimilation of calcium. Almond milk is a great alternative to cow’s milk – you can even make your own! (see recipe below)
  3. Broccoli, Kale and Bok Choy.
  4. Salmon in the can with bones, and sardines (buy at the health food store for clean sources).
  5. White Cannellini beans.
  6. Figs. Also a nice treat!

Homemade Almond Milk recipe:


  • 1 cup raw almonds
  • water for soaking nuts
  • 3 cups water
  • 2 dates (optional)
  • 1/2 tsp vanilla (optional)


  1.  Soak the almonds in water overnight or for at least 6 hours.
  2. Drain the water from the almonds and discard. Blend the 3 cups of water, almonds and dates until well blended and almost smooth.
  3.  Strain the blended almond mixture using a cheesecloth or other strainer.

Homemade raw almond milk will keep well in the refrigerator for three or four days.


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