You don’t need to eat dairy products to meet your daily calcium requirements. I personally stopped eating dairy around 8 years ago when I was suffering from eczema and other health issues. Calcium is a mineral required in the body for multiple processes and is needed for healthy bones, muscle contraction, hormonal secretion, nerve function, messaging between cells, and vascular contraction/vasodilation (i.e. blood flow). Women and men generally require anywhere between 1000 to 1300 mg per day, this smoothie contains between 700-800mg of calcium depending on the products you use. (for example some tahini products contain more calcium than others, fortified plant-based milks can often contain 300-350mg of calcium).
Calcium Rich Plant-Based Smoothie
1 serving of vanilla protein powder
1 tbsp tahini
2 tbsp chia seeds
1.5 cups kale
1 cup calcium fortified plant-based milk (such as unsweetened coconut milk/almond milk)
Add all ingredients into a blender and blend together until smooth. Pour into a glass jar and enjoy!