Calcium is a mineral that is found in many places in our body. It is very important for bone and tooth health. The recommended daily amounts of calcium are: For females ages 19-50, and males ages 19-70: 1000mg per day. For females ages 51 & older, and males ages 71 & older: 1200mg per day.

Let’s make sure you’re getting enough.

The most known calcium source are dairy products such as milk, cheese, and yogurt:

But what happens if you are lactose intolerant?

• Lactose is a sugar naturally found in milk and milk products like cheese or ice cream.
• Lactose intolerance is a condition in which people have digestive symptoms such as bloating, diarrhea, and gas after eating foods with lactose.
• About 68 percent of the world’s population is Lactose intolerant but few are aware of their intolerance.

If you’re lactose intolerant or just dairy-free, aim to have 2-3 servings of plant-based calcium per day:

Make Fig Salad with Goat Cheese and Kale

Salad Ingredients:
(makes 3-4 servings)

• 1/4 cup sliced almonds
• 4 large fresh figs (or 8 small ones)
• 5 cups kale, stems removed & chopped
• 2 ounces goat cheese, crumbled

Dressing Ingredients:

• 1 teaspoon honey
• 1 teaspoon Dijon mustard
• 3 Tablespoons apple cider vinegar
• 4 Tablespoons extra virgin olive oil

How to make:

1. In a small bowl, add all dressing ingredients. Whip until well combined.
2. Cut stems from figs. Slice in quarters if large or in half if small.
3. In a large bowl, add kale and half of the dressing. Massage kale until kale is more tender.
4. Arrange figs on the top of the salad. Add sliced almond and crumbled goat cheese.
5. Drizzle the rest of the dressing and toss to combine. Serve right away.