I continue to get many questions regarding how to add calcium to one’s diet in new and interesting ways. As many know, I’m a big fan of the plant Nettle (Urtica dioica) as I appreciate how nutrient dense it is and the amount of highly bioavailable calcium it contains. Most days, I just make a tea or “super infusion” from the dried leaves, but since purchasing some powdered organic nettle I’ve bee experimenting with different ways to add it to my food other than just sprinkling it into soups or rice I’m cooking.
I do love, love Chai Tea and I love Golden Milk (plant based milk heated with ghee and turmeric) as delicious and soothing beverages. I’ve put together something you might want to give a try if you also like a little variety in your daily routine. Feel free to change the base to any plant based “milk” that you prefer, or even use milk if that suits you. I chose my favorite, Pacific Foods Organic Oat Plant Based Beverage, Original, Reduced Sugar, for my testing. I like that it has a naturally creamy texture AND 120 mg of calcium. Adding in the 170 mg of calcium from the nettle, a single serving can net approximately 290 mg of non-dairy calcium.
Keep in mind that the spices and sweetener is totally flexible, more if love one or less/not at all if it doesn’t appeal to you.
- 1 cup plant based milk of your choice (I like oat varieties)
- 1 t. ghee (or coconut oil if you prefer a vegan version)
- ½ t. ground cinnamon
- ¼ t. ground cardamom
- ½ t. ground ginger
- 1 t. ground nettle
- Dash of ground cloves
- ½ -1 t. real maple syrup or raw honey
Melt ghee in a small saucepan over low heat. Stir in spices and maple syrup to blend well. Whisk in “milk” and stir until thoroughly blended. Heat just to below boiling. Remove from heat and either froth with a milk frother or pour all into a blender and emulsify on medium speed for 2-3 minutes. Pour into your mug and enjoy immediately. Can dust with more cinnamon or any of your spices if desired.