Living Right Recipes

Jul 22, 2009 10:19 AM

Caribbean Milk Cooler

Caribbean Milk Cooler

2 cups fat free or low fat milk

2 cups of unsweetened pineapple juice

1 tablespoon of vanilla extract

1 tablespoon of coconut extract (optional)

2 tablespoons of sugar

ice cubes

mint leaves (optional)

In blender container, combine all ingredients except ice cubes and mint. Blend on high speed until frothy. Pour into 4 tall glasses. Fill with ice cubes and garnish with mint leaves, if desired.

For thicker drink, freeze pineapple juice in ice cube tray. Blend these pineapple cubes with all other ingredients except mint leaves. Omit regular ice cubes. Serve in a chilled glass.

Nutritional Facts per serving:

Calories: 160

Total Fat: 0

Saturated Fat: 0

Calcium: 20% Daily Value or 200mg

Reference: 3aday.org/recipes

How Much Do You Need?

Age

Calcium (mg)

1 - 3 year old

500 mg

4 - 8 year old

800 mg

9 - 18 year old

1300 mg

19 - 50 year old

1000 mg

51 - 70 year old

1200 mg

> 70 year old

1200 mg

References:

  • USDA database, Handbook 8 palm program
  • Bowes and Church

Calcium Content of Selected Foods

Food

Amount

Calcium (mg)

Milk (skim, low fat, whole)

1 cup

300

Buttermilk

1 cup

300

Cottage Cheese

.5 cup

65

Ice Cream or Ice Milk

.5 cup

100

Sour Cream, cultured

1 cup

250

Soy Milk, calcium fortified

1 cup

200 to 400

Yogurt

1 cup

450

Yogurt drink

12 oz

300

Carnation Instant Breakfast

1 packet

250

Hot Cocoa, calcium fortified

1 packet

320

Nonfat dry milk powder

5 Tbsp

300

Brie Cheese

1 oz

50

Hard Cheese (cheddar, jack)

1 oz

200

Mozzarella

1 oz

200

Parmesan Cheese

1 Tbsp

70

Swiss or Gruyere

1 oz

270

Vegetables

Acorn squash, cooked

1 cup

90

Arugula, raw

1 cup

125

Bok Choy, raw

1 cup

40

Broccoli, cooked

1 cup

180

Chard or Okra, cooked

1 cup

100

Chicory (curly endive), raw

1 cup

40

Collard greens

1 cup

50

Corn, brine packed

1 cup

10

Dandelion greens, raw

1 cup

80

Kale, raw

1 cup

55

Kelp or Kombe

1 cup

60

Mustard greens

1 cup

40

Spinach, cooked

1 cup

240

Turnip greens, raw

1 cup

80

Fruits

Figs, dried, uncooked

1 cup

300

Kiwi, raw

1 cup

50

Orange juice, calcium fortified

8 oz

300

Orange juice, from concentrate

1 cup

20

Legumes

Garbanzo Beans, cooked

1 cup

80

Legumes, general, cooked

.5 cup

15 to 50

Pinto Beans, cooked

1 cup

75

Soybeans, boiled

.5 cup

100

Temphe

.5 cup

75

Tofu, firm, calcium set

4 oz

250 to 750

Tofu, soft regular

4 oz

120 to 390

White Beans, cooked

.5 cup

70

Grains

Cereals (calcium fortified)

.5 to 1 cup

250 to 1000

Amaranth, cooked

.5 cup

135

Bread, calcium fortified

1 slice

150 to 200

Brown rice, long grain, raw

1 cup

50

Oatmeal, instant

1 package

100 to 150

Tortillas, corn

2

85

Nuts and Seeds

Almonds, toasted unblanched

1 oz

80

Sesame seeds, whole roasted

1 oz

280

Sesame tahini

1 oz (2 Tbsp)

130

Sunflower seeds, dried

1 oz

50

Fish

Mackerel, canned

3 oz

250

Salmon, canned, with bones

3 oz

170 to 210

Sardines

3 oz

370

Other

Molasses, blackstrap

1 Tbsp

135

* When range is given, calcium content varies by product.

* The calcium content of plant foods is varied. Most vegetables, legumes, nuts, seeds, and dried fruit contain some calcium. Listed are selected significant sources of well-absorbed calcium.

References:

  • USDA database, Handbook 8 palm program
  • Bowes and Church
  • Story Photo
  • Story Thumbnail

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