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Vegetarian delight - A Calcium rich recipe

According to the American Academy of Pediatrics, "The average dietary intake of calcium by children and adolescents is well below the recommended levels of adequate intake." This can mean that these children will not develop their optimal bone mass, which can put them at risk of fractures and osteoporosis.

What is osteoporosis?: Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist.

While women are four times more likely than men to develop the disease, men also suffer from osteoporosis. Reading these information from I was totally shocked. It all happens because of the calcium deficiency and so here is a calcium rich recipe.

I have used broccoli,cabbage,carrot,garlic,spinach,tomato,egg,black pepper,lettuce - These are calcium rich.

Ingredients: ( for 2 Person)

1/2 onion finely chopped
1 tomato finely chopped
1 carrot cut lengthwise
1/4 cup green peas (optional)
1/4 cup cabbage
1/4 cub spinach
1/4 cub lettuce
2-3 Garlic flakes finely chopped
1 Egg with yellow or 2 egg whites (Optional)
2 to 3 Roti (optional)
Salt to taste
1tsp of olive oil
1tsp coriander powder
2tsp pepper
1 cup water


In a Pan, add oil. Add the onions and saute. Add tomatoes and garlic. fry them for a min. Now add all the vegetables and 1 cup of water.

Half cook the vegetables. Add salt,coriander powder and pepper.

(optional) - In a tawa, do roti with wheat flour. Make it into pieces and put it in the cooking mixture. Try Missi roti -A Rajasthani food for this; it surely does add some flavour.

Add the eggs and mix well. Cook the mixture in a medium flame. Stir continuously so that the egg forms a coating with the vegetables and all the water is evaporated. This takes around 5 to 8 min. Serve hot.


1.You can avoid egg and instead add yogurt.
2.You can avoid Roti and use it as a side dish for your main course.
3. You can mix this with pasta and prepare a vegie pasta delight too :)

Note: I am considering Egg as vegetarian, for those who don't use egg in their diet can replace it with yogurt.

I am sending this as an entry to beautiful bones event hosted by Susan.

Eat Healthy and Stay healthy !


nice entry..healthy one too

This dish would please women, men, and children alike, Sangeeth. Thank you for providing such important information and such a healthy recipe. I really appreciate it!


Very healthy rice recipe Sangeeth. Thanks for the egg replacement tip too.

You have a nice blog.Liked this recipe..will try for sure..Thanks

Thank you so much for stopping by my site and join our website community. Thank you again.

Delicious Recipes
Awesome effort
Keep up the good work
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