People with casein allergies or more general dairy intolerances must look to other sources of food for their calcium.
Salmon is a good option.
It is a good meat source of calcium and it also helps people meet their needs for the beneficial Omega 3 fatty acid.
In 1 3/4 cups of canned salmon, you can get the same amount of calcium as in an 8-ounce serving of milk.
Salmon is best fresh, not frozen, and wild caught.
Wild caught salmon has the most beneficial ratio of Omega 3 to Omega 6 fatty acids and is likely to have lower levels of dioxin and other toxins found in the ocean.
However, all salmon will have calcium and beneficial Omega 3s, including canned salmon.
Below are some ideas for adding more salmon to your diet.
Salmon Mousse Enjoy salmon mousse as a finger food with crackers or make a meal out of it.
It is easy to make and tastes great.
Ingredients:2 pounds salmon, 4 tablespoons coconut oil, 4 tablespoons flour, 1 cup coconut milk, 1/3 teaspoon salt, one finely chopped onion, 2 teaspoons white wine.
Steps: Boil or bake the salmon until done.
Shred or break it into small pieces, removing the primary bones and skin.
Melt the coconut oil, blend with flour, add coconut milk and seasonings.
Cook until thick and smooth.
Add beaten egg yolks, remove from flame.
Add flaked fish and stir well.
Fold in stiffly beaten egg whites, put in a well-piled fish mold and cover.
Set in a pan of hot water and bake in a 350-degree oven for thirty minutes.
Unmold the mousse on a hot platter and garnish with potato roses, dill pickles, and parsley.
Fresh Salmon with Sauce Piquante Enjoy this broiled salmon with sauce piquante and baked potato and side of your favorite vegetable.
Marinate two 1-inch slices of salmon in French dressing for about two hours.
Remove and pan broil over a moderate flame.
To make the Sauce Piquante, gather the following ingredients: one tablespoon of finely chopped shallots, two tablespoons of coconut oil, a dash of nutmeg, three tablespoons of vinegar, 1/2 pint hot water or fish stock, and salt and pepper to taste.
Put the shallots, coconut oil, nutmeg, and vinegar into a sauce pan and cook and stir until clear.
Add hot water or fish stock and more salt and pepper if desired.
Bring to a boil and pour over the salmon.
Enjoy with the baked potato and vegetable.
Salmon Loaf This salmon loaf makes a tasty center to a meal with baked potatoes and vegetables.
Serve it with the piquante sauce for best results.
Ingredients: One can of salmon, two tablespoons of butter, 1 3/4 cups of fresh bread cubes, 1 cup scaled milk or coconut milk, 2 eggs beaten slightly, 2 egg whites beaten stiff, and one green pepper chopped fine.
Separate the salmon in flakes and remove the bone.
Add the remaining ingredients and mix well.
Place the mixture on a greased baking dish and bake for one hour at 325 degrees.
Serve with piquante sauce.
For the piquante sauce, butter is the traditional fat but you may substitute coconut oil.
Ingredients: 1/2 small pickle chopped, 1 chopped olive, 1 teaspoon fresh chopped parsley.
Add to the above 1/2 teaspoon of lemon juice, a dash of dried onion and cayenne.
Put the ingredients in a saucepan with two tablespoons of butter and stir until butter is melted.
A two tablespoons of flour and 1/4 teaspoon of salt.
When the sauce is smooth, add one cup of hot water and the liquid from the salmon can.
Stir and boil for five minutes.
Add an additional 1 1/2 tablespoons of butter before serving.
Add any of these salmon recipes to your diet to improve your intake of calcium.
Your bones and teeth will benefit.