Arugula Salad

When it comes to leafy greens, arugula is a super food: rich in vitamins and bone-building calcium. Toss in some shredded parmesan cheese and slivered almonds to get 215 mg of calcium in a small, tasty salad. That’s twice what you'd get in a slice of cheese quiche.

• Arugula (1 cup): 125 mg calcium
• Almonds (12 nuts): 35 mg calcium
• Parmesan (1 Tbsp): 55 mg calcium

Flatbread Pizza

As an appetizer or a meal, a flatbread pizza with the right toppings can be packed with calcium. And that's before adding cheese! Start with crumbled, canned salmon and plenty of arugula for a pie that's got more calcium than a large glass of milk.

• Arugula (1 cup): 125 mg calcium

• Salmon (3 oz.): 325 mg calcium
• Flatbread crust: 113 mg calcium

Figs Stuffed With Manchego Cheese

Stuff sweet, chewy fresh figs with interesting cheeses to make an appetizer full of flavour. Spanish Manchego is a tangy choice made from sheep's milk and loaded with calcium. Two Manchego-stuffed figs provide 362 mg of calcium -- with just 150 calories.

• Manchego (1 oz.): 300 mg calcium
• Figs (2): 62 mg calcium

Stuffed Grape Leaves

Stuffed grape leaves are a Greek speciality. They're usually made with rice, aromatic herbs and spices, ground beef, and leaves from a grape vine. The olive-green leaves have some calcium, and dipping them in non-fat Greek yogurt boosts the total. Six stuffed leaves with 1/4 cup of yoghurt sauce add up to 147 mg of calcium – about 15% of what you need in a day.

Dandelion Greens

Dandelions can invade a prized lawn, but cooks love the greens for their peppery flavour. The leaves are also loaded with nutrients, and have more calcium than you'd get from spinach. Wilted or sautéed, dandelions make a flavourful side dish. Oil, garlic, and other seasoning help balance the peppery bite.

• Dandelion greens (1 cup): 147 mg calcium

Broccolini

This green vegetable tastes a little sweeter than its big brother broccoli. Broccolini has small florets and long, tender stalks that don't need to be peeled. Roast or sauté the spears for robust flavour. Or steam them briefly, making sure not to lose the vivid green colour. Quick cooking helps retain the vitamins.

• Broccolini (1 cup): 55 mg calcium

Baby Bok Choy

With green leaves and white stalks, baby bok choy looks like regular bok choy in miniature. But this variety of Chinese cabbage is milder and more tender. Try cooking and serving heads of baby bok choy whole, rather than chopping the vegetable. It works great in a stir fry or as a side dish.

• Baby bok choy (1 cup): 75-80 mg calcium

Salmon Croquettes With Dill Sauce

Salmon croquettes are a savoury way to get more calcium. And canned salmon offers 10-20 times more calcium than fillets. Whip up a creamy dill sauce with non-fat Greek yoghurt for 315 mg of calcium in two cakes. The major sources:

• Canned salmon (6 oz.): 181 mg calcium
• Greek yogurt (2 Tbsp): 59 mg calcium

Stuffed Sesame Chicken

 Stuff a chicken breast with a mix of creamy ricotta cheese and spinach. Coat it with sesame seeds, season, and bake as usual. One serving has 251 mg of calcium -- about a quarter of what you need every day.

Stuffed Manicotti

Stuffing manicotti pasta shells is a simple way to add flavour and calcium to a pasta dish. Use skim ricotta cheese to trim some calories in this easy classic. Cover the shells with spicy or garlicky tomato sauce and bake for a quick dinner. Two stuffed shells have more calcium than a glass of milk.

• Part-skim ricotta (½ cup): 335 mg calcium
• Tomato sauce (½ cup ): 16 mg calcium

Almond Cake

Almond cake uses finely ground almonds instead of wheat flour. Their subtle flavor balances the sugar and citrus zest, and the nuts provide a little calcium, too. Add a low-fat, lemon cream cheese frosting to get about 110 mg of calcium in one serving.

Chocolate Mousse

This ultra-creamy dessert is one sweet way to help meet your calcium needs.

The chocolate, milk, and eggs in the recipe all contribute small amounts to add up to 100 mg of calcium per half cup. If you crave chocolate mousse -- but not the full load of calories, fat, and cholesterol -- try the reduced-fat versions found in many markets.