Dairy Free Meal Planning

The Scramble has absolutely changed my entire family’s eating habits and has allowed me to feel like a better mom! In the past 3 months that I have been a subscriber, my kids (ages 7, 5 and 18 mo.) have been more adventurous to trying new things (we had a contest at the beginning) and the “kid food” dinners are now at a minimum. Our grocery bills are actually lower and we waste less food since we only go to the store once a week now. Thank you so much for helping our family and making our dinners quick, easy, healthy and fun! –Michelle L., Potomac, Maryland

Our main source of calcium is from the foods we eat, so needless to say, calcium is a critical part of a healthy diet.  The Best Bones Forever website was created by the US Department of Health to encourage girls ages 9-18 to build strong bones through exercise and a diet with at least 1,300 milligrams of calcium per day (adults need about 1,000 milligrams per day).  The Scramble knows that many families have issues with lactose intolerance so we create recipes that avoid dairy products (or call for alternatives) without sacrificing the nutrition.

Scramble recipes incorporate calcium into family’s meals in a variety of foods:

• Dairy Substitutes: Lactose reduced milk and flavored yogurts are just as calcium-packed as regular dairy with 300+ milligrams per 1 cup serving.
• Fortified Foods:  Many cereals, orange juice, soy products (like tofu) and even breads are fortified with calcium.
• Dark Green, Leafy Vegetables:  Broccoli, Kale, Collards and Bok Choy all are rich in not only calcium, but other essential vitamins.
• Certain Fish:  Canned salmon and sardines, because of their soft, ingestible bones are high in calcium.
• Beans and Nuts:  Nuts, beans, black-eyed peas and sesame seeds are just some examples of easy ways to incorporate these great ingredients into meals to add calcium to your diet.

And to help get you inspired, try this dairy-free Scramble recipe for Sautéed Mini Chicken Burgers.