[For Seniors] Snack Recipe Collection Rich in Calcium
When calcium is deficient, bone density decreases and osteoporosis develops, making bones more susceptible to fractures.
If an elderly person fractures a bone, there is a possibility they may become bedridden for a long time.
For older adults whose food intake has decreased, it can be difficult to efficiently obtain calcium from their regular meals.
Therefore, this time we are introducing recipes for snacks that are easy for seniors to eat and provide calcium.
We have gathered recipes that use small fish, small shrimp, soy products, and dairy products—foods with high calcium density that are easy to consume even in small amounts.
Please make use of these recipes by preparing calcium-rich snacks during recreational activities or making them in advance to serve as snacks.
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[For Seniors] Snack Recipes Rich in Calcium (1–10)
Simple Steamed Cheese Bread
Here’s a simple and delicious steamed cheese bread recipe using pancake mix.
In a small saucepan, add 60 ml of milk, 60 g of shredded pizza cheese, and 1 tablespoon of vegetable oil, then turn on the heat.
Adjust the heat as you go and melt the cheese; once fully melted, remove from heat and let it cool.
In a separate bowl, combine 1 egg and 2 tablespoons of sugar and whisk until pale.
Gradually mix in the cooled contents of the saucepan, then add 150 g of pancake mix to make the batter.
Pour the batter into baking cups and smooth the tops.
Steam in a preheated steamer for about 15 minutes, and they’re ready.
Enjoy while warm!
Soy milk and carrot mousse
Here’s how to make a gentle, smooth-to-swallow soy milk carrot mousse.
You’ll need soy milk, heavy cream, carrot puree, sugar, agar, and water.
Put the sugar and agar in a saucepan and mix, then add the remaining ingredients.
Stir well and heat over a low to medium flame, stirring as you go, until just before it comes to a boil.
Divide into containers and chill to set.
Arrange the containers in an ice-water bath to cool more quickly.
Once set, top with whipped cream and mint leaves if you like, and your carrot mousse is ready.
tofu bun
Here’s a recipe for tofu buns that you’ll want to try as soon as you see it! The method is simple enough for kids to attempt.
First, mix 80 g of silken tofu with 150 g of pancake mix to make the dough, then dust it with cake flour.
Next, divide the dough into 45 g portions, wrap 30 g of sweet red bean paste inside each, and shape them into balls.
Finally, bring water to a boil in a frying pan, place a plate with the dough balls on it inside the pan, and steam for about 15 minutes.
They’re ready to eat! It’s great that you can make these even if you don’t have a steamer at home.
[For Seniors] Snack Recipes Rich in Calcium (11–20)
Koya-dofu Honey Rusk
Honey rusk made with koya-dofu (freeze-dried tofu) is a top pick for snack-time activities: it’s soft, easy to eat, and widely available at supermarkets.
The method is simple: first, soak the koya-dofu in water for about 3 minutes to rehydrate, then slice it thinly into rectangles.
Next, mix in honey, butter, and granulated sugar.
Finally, arrange the pieces on parchment paper and bake until lightly browned.
Using koya-dofu for a snack is unusual, so it feels fresh and fun!
ice cream
Doesn’t homemade ice cream seem difficult and high-bar because it sounds like a lot of work? Here’s a simple method: just three ingredients—heavy cream, eggs, and sugar—mixed in order, then chilled in the freezer until set.
You don’t even need the extra step of taking it out mid-freeze to stir! You can also mix in seasonal fruits, cookies, nuts, or rum raisins.
Waiting for the ice cream you made yourselves to set might be part of the fun, too.
Shirasu and perilla galette
We’d like to share a recipe for a potato galette mixed with calcium-rich shirasu (whitebait) and aromatic shiso leaves.
First, julienne the potatoes—using a slicer makes it quick and easy.
Do not soak the julienned potatoes in water; instead, mix them as they are with shirasu, shiso, melting cheese, and salt and pepper.
Spread the mixture evenly to fill the frying pan and cook on both sides.
Although no flour is used, the potato starch and melted cheese will bind everything together nicely.
Shirasu toast with cheese and mayonnaise
Shirasu (baby sardines) are an easy way to get calcium, so you’ll want to add them to your table more often.
But the repertoire tends to be limited to things like sprinkling them over rice or adding them to vinegared dishes.
This recipe turns shirasu into a snack by making them into toast.
Spread mayonnaise on a slice of bread, top with shirasu, sprinkle cheese over that, and toast until nicely browned—done! It’s great because the toaster does all the work and it’s super easy.
If you add an extra drizzle of mayonnaise on top before toasting, it develops a beautiful char and looks even more delicious.