Get your calcium: Seared Sesame Tofu with Kale, Peppers, Onions and Tomato

Non-vegetarians will warn that you're not going to get enough calcium if you eat a plant based diet. If vegetarians choose their food carefully, there will be enough calcium for healthy, strong bones.

The recommended level of calcium for adults age 19 through 50 years is 1000 mg per day. An intake of 1200 mg of calcium is recommended for those age 51 years and older. Some studies, have shown that older adults with a high calcium intake have stronger bones and a lower fracture risk.
Calcium doesn't have to come from a glass of milk. There are plenty of sources that give you more calcium that are better for you and better for the planet than that typical source of the necessary mineral.

There is plenty of calcium in soy milk, calcium-set tofu, soybeans and soynuts, bok choy, broccoli, collards, mustard greens and okra. Other grains, nuts, fruits and vegetables are sources of lower amounts of calcium intake.

Before you get it into your head that tofu is the supreme food that will provide all your calcium needs, remember not only do you neeed to it a wide variety of foods to get the most benefit, but also know that all tofu is not created equally.Tofu The amount of calcium in tofu depends on the coagulating agent used in the process of making tofu. Calcium sulfate and nigari (magnesium chloride) the most common. (check the ingredient list on the package). Tofu that made with calcium sulfate obviously has more calcium.

Use the tofu as the base for at least one other soure of calcium and you'll be sure to have a meal that is good - and good for you.

Sesame Tofu with Kale, Peppers, Onion and Tomato

1 Tablespoon sesame oil

7 ounces (half a package) of tofu, drained and patted dry, cut into bite sized pieces

Kale, a generous handful, washed and dried

Half an onion, chopped smallHalf a pepper (use a variety of colors for more interesting flavor and for a better presentation), chopped small

1 medium tomato, diced

1. Heat a skillet over medium heat and put in the oil. When it's good and hot, throw in the kale long enough for it to curl up a bit and begin to wilt. Take it out and sprinkle with a bit of kosher salt and set aside.
2. Put the tofu in the oil and quickly sear it on all sides. Take it out and pile it loosely on the kale, keep the plate warm in the oven.
3. Add a little more oil if necessary and cook the peppers, onions and tomatoes together until the onions are just soft.
4. Pile atop the tofu and kale and you're done.

Cost per serving: less than $1.