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Vegetarian meals that are nutritious and delicious

The tired trope of vegetarian food being boring couldn’t be further from the truth. Virtually every dish can be re-imagined as vegetarian, and these recipes will prove it.

Stacker compiled a list of vegetarian recipes from Allrecipes. The meals herein are as diverse as curries, pizzas, open-faced sandwiches, and casseroles—and they’re anything but boring. Keep reading to discover healthy, vegetarian alternatives for your next Meatless Monday (or any other day of the week)

Allrecipes

Brown Rice Buddha Bowl

– Prep: 30 mins

– Cook: 18 mins

– Total: 48 mins

– Servings: 3

– Yield: 3 servings

– Number of ingredients: 17

Read more about the recipe here

Allrecipes

Vegetable Biryani (Tehri)

– Prep: 15 mins

– Cook: 16 mins

– Additional: 20 mins

– Total: 51 mins

– Servings: 6

– Yield: 6 servings

– Number of ingredients: 15

Read more about the recipe here

Allrecipes

Fresh Pesto Pizza

– Prep: 15 mins

– Cook: 10 mins

– Total: 25 mins

– Servings: 6

– Yield: 1 pizza

– Number of ingredients: 6

Read more about the recipe here

Allrecipes

Roasted Eggplant Lasagna

– Prep: 25 mins

– Cook: 1 hr

– Additional: 20 mins

– Total: 1 hr 45 mins

– Servings: 6

– Yield: 6 servings

– Number of ingredients: 13

Read more about the recipe here

Allrecipes

Crazy Creamy Chickpea Curry

– Prep: 20 mins

– Cook: 25 mins

– Total: 45 mins

– Servings: 6

– Yield: 10 cups

– Number of ingredients: 20

Read more about the recipe here

Allrecipes

Chef John’s Shakshuka

– Prep: 15 mins

– Cook: 30 mins

– Total: 45 mins

– Servings: 6

– Yield: 6 servings

– Number of ingredients: 16

Read more about the recipe here

Allrecipes

Authentic Falafels

– Prep: 30 mins

– Cook: 10 mins

– Additional: 9 hrs

– Total: 9 hrs 40 mins

– Servings: 6

– Yield: 6 servings

– Number of ingredients: 14

Read more about the recipe here

Allrecipes

Pad Thai with Tofu

– Prep: 20 mins

– Cook: 15 mins

– Additional: 10 mins

– Total: 45 mins

– Servings: 4

– Yield: 4 main-dish servings

– Number of ingredients: 15

Read more about the recipe here

Allrecipes

Stuffed Peppers My Way

– Prep: 20 mins

– Cook: 40 mins

– Total: 60 mins

– Servings: 2

– Yield: 2 servings

– Number of ingredients: 11

Read more about the recipe here

Allrecipes

California Melt

– Prep: 15 mins

– Cook: 2 mins

– Total: 17 mins

– Servings: 4

– Yield: 4 open-faced sandwiches

– Number of ingredients: 6

Read more about the recipe here

Allrecipes

Manicotti

– Prep: 30 mins

– Cook: 45 mins

– Total: 75 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 9

Read more about the recipe here

Allrecipes

Chili Rellenos Casserole

– Prep: 15 mins

– Cook: 45 mins

– Total: 60 mins

– Servings: 6

– Yield: 6 servings

– Number of ingredients: 8

Read more about the recipe here

Allrecipes

Proper Pesto

– Prep: 10 mins

– Additional: 25 mins

– Total: 35 mins

– Servings: 8

– Yield: 8 servings

– Number of ingredients: 6

Read more about the recipe here

Allrecipes

Sean’s Falafel and Cucumber Sauce

– Prep: 20 mins

– Cook: 10 mins

– Additional: 30 mins

– Total: 60 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 22

Read more about the recipe here

Allrecipes

Homemade Mac and Cheese

– Prep: 20 mins

– Cook: 30 mins

– Total: 50 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 9

Read more about the recipe here

Allrecipes

Quick Noodle-Veggie Bowls

– Prep: 10 mins

– Cook: 10 mins

– Total: 20 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 11

Read more about the recipe here

Allrecipes

Emily’s Excellent Taco Casserole

– Prep: 10 mins

– Cook: 25 mins

– Total: 35 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 7

Read more about the recipe here

Allrecipes

Gnocchi I

– Prep: 30 mins

– Cook: 30 mins

– Total: 60 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 3

Read more about the recipe here

Allrecipes

Manicotti

– Prep: 30 mins

– Cook: 45 mins

– Total: 75 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 9

Read more about the recipe here

Allrecipes

Authentic Mexican Chili Rellenos

– Prep: 25 mins

– Cook: 20 mins

– Additional: 15 mins

– Total: 60 mins

– Servings: 6

– Yield: 6 servings

– Number of ingredients: 6

Read more about the recipe here

Allrecipes

Eggplant Parmesan II

– Prep: 25 mins

– Cook: 35 mins

– Total: 60 mins

– Servings: 10

– Yield: 8 to 10 servings

– Number of ingredients: 7

Read more about the recipe here

Allrecipes

Zucchini Patties

– Prep: 10 mins

– Cook: 20 mins

– Total: 30 mins

– Servings: 4

– Yield: 12 patties

– Number of ingredients: 8

Read more about the recipe here

Allrecipes

Chili Rellenos Casserole

– Prep: 15 mins

– Cook: 45 mins

– Total: 60 mins

– Servings: 6

– Yield: 6 servings

– Number of ingredients: 8

Read more about the recipe here

Allrecipes

Roasted Cauliflower Steaks

– Prep: 10 mins

– Cook: 30 mins

– Total: 40 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 6

Read more about the recipe here

Allrecipes

Crustless Spinach Quiche

– Prep: 20 mins

– Cook: 30 mins

– Total: 50 mins

– Servings: 6

– Yield: 6 servings

– Number of ingredients: 7

Read more about the recipe here

Allrecipes

Spanakopita (Greek Spinach Pie)

– Prep: 30 mins

– Cook: 1 hr

– Total: 1 hr 30 mins

– Servings: 5

– Yield: 1 – 9×9 inch pan

– Number of ingredients: 11

Read more about the recipe here

Allrecipes

Easy Fried Eggplant

– Prep: 20 mins

– Cook: 15 mins

– Total: 35 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 4

Read more about the recipe here

Allrecipes

Homemade Four Cheese Ravioli

– Prep: 45 mins

– Cook: 15 mins

– Additional: 1 hr

– Total: 1 hr 60 mins

– Servings: 4

– Yield: 20 ravioli

– Number of ingredients: 19

Read more about the recipe here

Allrecipes

Loaded Vegetarian Quiche

– Prep: 20 mins

– Cook: 55 mins

– Additional: 5 mins

– Total: 80 mins

– Servings: 8

– Yield: 1 deep-dish quiche

– Number of ingredients: 14

Read more about the recipe here

Allrecipes

3 Cheese Enchiladas

– Prep: 40 mins

– Cook: 20 mins

– Total: 60 mins

– Servings: 6

– Yield: 6 servings

– Number of ingredients: 6

Read more about the recipe here

Allrecipes

Spinach Quiche

– Prep: 20 mins

– Cook: 40 mins

– Total: 60 mins

– Servings: 6

– Yield: 1 – 9 inch quiche

– Number of ingredients: 12

Read more about the recipe here

Allrecipes

5-Ingredient Mexican Casserole

– Prep: 10 mins

– Cook: 20 mins

– Total: 30 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 5

Read more about the recipe here

Allrecipes

Zucchini and Cheese

– Prep: 15 mins

– Cook: 30 mins

– Total: 45 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 7

Read more about the recipe here

Allrecipes

Zucchini e Pomodori Gratinati (Zucchini and Tomato Gratin)

– Prep: 15 mins

– Cook: 45 mins

– Total: 60 mins

– Servings: 2

– Yield: 1 9×12-inch dish

– Number of ingredients: 8

Read more about the recipe here

Allrecipes

Eggplant Parmesan Casserole

– Prep: 15 mins

– Cook: 1 hr 5 mins

– Total: 1 hr 20 mins

– Servings: 6

– Yield: 1 8×8-inch dish

– Number of ingredients: 15

Read more about the recipe here

Allrecipes

Portobello Mushroom Burgers

– Prep: 15 mins

– Cook: 20 mins

– Total: 35 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 8

Read more about the recipe here

Allrecipes

Tomato Basil Penne Pasta

– Prep: 20 mins

– Cook: 25 mins

– Total: 45 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 9

Read more about the recipe here

Allrecipes

Briam (Greek Baked Zucchini and Potatoes)

– Prep: 30 mins

– Cook: 1 hr 30 mins

– Total: 1 hr 60 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 7

Read more about the recipe here

Allrecipes

Homemade Black Bean Veggie Burgers

– Prep: 15 mins

– Cook: 20 mins

– Total: 35 mins

– Servings: 4

– Yield: 4 patties

– Number of ingredients: 9

Read more about the recipe here

Allrecipes

Easy Broccoli Quiche

– Prep: 20 mins

– Cook: 30 mins

– Total: 50 mins

– Servings: 6

– Yield: 6 servings

– Number of ingredients: 11

Read more about the recipe here

Allrecipes

Stuffed Shells III

– Prep: 30 mins

– Cook: 1 hr

– Total: 1 hr 30 mins

– Servings: 10

– Yield: 1 9×13-inch dish

– Number of ingredients: 10

Read more about the recipe here

Allrecipes

Veggie Pizza

– Prep: 25 mins

– Additional: 2 hrs

– Total: 2 hrs 25 mins

– Servings: 16

– Yield: 16 servings

– Number of ingredients: 12

Read more about the recipe here

Allrecipes

Cauliflower Cheesy Bites

– Prep: 15 mins

– Cook: 35 mins

– Total: 50 mins

– Servings: 4

– Yield: 4 cheesy bites

– Number of ingredients: 6

Read more about the recipe here

Allrecipes

Spinach Enchiladas

– Prep: 20 mins

– Cook: 20 mins

– Total: 40 mins

– Servings: 5

– Yield: 5 servings

– Number of ingredients: 9

Read more about the recipe here

Allrecipes

Air Fryer Baked Potatoes

– Prep: 5 mins

– Cook: 1 hr

– Total: 1 hr 5 mins

– Servings: 2

– Yield: 2 baked potatoes

– Number of ingredients: 3

Read more about the recipe here

Allrecipes

Spaghetti Squash I

– Prep: 15 mins

– Cook: 30 mins

– Total: 45 mins

– Servings: 6

– Yield: 6 servings

– Number of ingredients: 8

Read more about the recipe here

Allrecipes

Authentic Saag Paneer

– Prep: 15 mins

– Cook: 45 mins

– Total: 60 mins

– Servings: 4

– Yield: 4 servings

– Number of ingredients: 15

Read more about the recipe here

Allrecipes

Spinach Lasagna III

– Prep: 35 mins

– Cook: 1 hr

– Additional: 15 mins

– Total: 1 hr 50 mins

– Servings: 12

– Yield: 12 servings

– Number of ingredients: 16

Read more about the recipe here

Allrecipes

Baby Spinach Omelette

– Prep: 6 mins

– Cook: 9 mins

– Total: 15 mins

– Servings: 1

– Yield: 1 serving

– Number of ingredients: 6

Read more about the recipe here

Allrecipes

Baked Macaroni and Cheese

– Servings: 3

– Yield: 3 to 4 servings

– Number of ingredients: 6

Read more about the recipe here




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Justice for Dogs Found Stolen, Injured, and Decomposing in Alleged ‘Pet Transport’ Scam

92 Signatures Collected

PETITION TARGET: Texas State Prosecuting Attorney

Scooby, a gorgeous white dog with warm blue eyes, entered the care of a pet transport carrier healthy, but later reportedly arrived at his destination dead and already decomposing in his crate. 

He’s tragically just one of the canine victims now tied to the carrier, whom officers recently pulled over in a U-haul at a traffic stop in Montgomery, Texas, where they discovered a cargo hold full of stolen and injured dogs left without food or water and wallowing in their own urine and feces, according to news reports.

Four dogs languished in the cargo hold, including one who appeared malnourished and another who had exposed flesh on his back consistent with a chemical burn, according to the Montgomery County Sheriff’s deputy who arrived on scene.

Authorities arrested Tiara Alsaid, 26, on charges of animal cruelty, theft, and drug warrants from various counties, and Richard Anthony, 57, on unrelated marijuana charges after they also found drugs in the U-haul. Victims reportedly scammed by Alsaid’s “transport” company have since been identified in Texas, Florida, Tennessee and California, Sgt. Jason Smith told news.

One of those reported victims is Dyaisha Jordan, who told the Houston Press she’s still waiting to find out what happened to her shepherd Blackie.

“It is just a question that we have no closure for,” she said. “We still don’t have a clue as to whether he is even dead or alive.”

Defenseless animals don’t deserve to suffer and die at the hands of a scammer — especially one reportedly followed by a trail of official complaints with numerous law enforcement and federal agencies.

The individual(s) responsible for the death and suffering of these stolen dogs must be held fully accountable, with protections immediately and permanently enacted so they can never harm animals again.

Sign our petition urging Texas state prosecutors to treat this case with the severity it deserves, including ensuring the animal cruelty charges remain on the record, ordering significant restitution paid to an animal welfare related cause as well as the mourning guardians, and issuing a maximum ban on owning or possessing animals for the individual(s) involved.

Authorities have identified the guardians for three of the four dogs. Anyone who thinks the fourth dog could be their missing companion animal is encouraged to call Sgt. Smith at 936-538-3545.




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Phuket Vegetarian Festival beats the downpours || September 29

PHUKET XTRA: VIDEO: Phuket Vegetarian Festival beats the downpours || September 29

Thursday 29 September 2022, 06:19PM







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5 Mughlai Curries Every Vegetarian Will Enjoy

Mughlai cuisine is an inseparable part of North Indian cuisine! Even though we got this cuisine from the Mughals, we embraced it with open arms and personalised it according to the Indian taste and flavours. Traditionally, Mughlai food is heavily influenced by meats like chicken and mutton, but that doesn’t mean the cuisine doesn’t have vegetarian curries! As a matter of fact, some of the most loved North Indian veg gravies come from Mughlai cuisine. Our love for this cuisine has helped us find some of the most delicious veg gravies you can make at home. Pair these decadent gravies with your choice of naan, kulcha, roti or biryani!

Also Read: 5 Classic Mughlai Snacks Ideal For Weekend Indulgence

Here Are 5 Veg Mughlai Curry Recipes To Try:

1. Shahi Paneer – Our Recommendation

One of the most popular paneer gravies within Indian cuisine, shahi paneer is always the go-to curry for any special occasion. This decadent gravy brings together tangy and creamy flavours, making the paneer taste extra delicious.

Click here for the full recipe of Shahi Paneer.

2. Navrattan Korma

Mughlai cuisine is also famous for its kormas! While most Mughlai kormas are non-vegetarian, the Navrattan korma is one curry that all vegetarians can enjoy. This luscious and velvety gravy is filled with a host of dry fruits that makes it rich.

Click here for the full recipe of Navrattan Korma.

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3. Gobhi Mussallam

Familiar with murgh musallam? Gobhi musallam takes inspiration from murgh musallam and gives it a vegetarian twist. The entire cauliflower is roasted and then stuffed with a creamy Mughlai sauce, making it tastes rich and creamy.

Click here for the full recipe of Gobhi Mussallam.

4.Mughlai Aloo

If you love a delicious potato curry, then this Mughlai aloo will surely impress you! Baby potatoes are marinated in a host of spices and then cooked in creamy yoghurt, giving them a rich and decadent flavour.

Click here for the full recipe of Mughlai Aloo.

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5. Paneer Pasanda

Pasanda is another decadent Mughlai curry that is traditionally non-vegetarian. This paneer-filled rendition of the pasanda offers the same aromatic flavour and spices and tastes delicious! This creamy curry will go well with laccha paratha or tandoori roti.

Click here for the full recipe of Paneer Pasanda.

Try out these vegetarian Mughlai curries and let us know which one is your favourite in the comments section below!


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Gnarly piercings, firecrackers & music: Welcome to the Phuket Vegetarian Festival

Trigger Warning: This story contains images (self-mutilation and gore) that may be distressing to some readers. Proceed at your own discretion.


Southeast Asia is chock-full of diverse and wonderful traditions that our Western counterparts might find a little bizarre.

But because of the multitude of faiths being observed in this region, we get to expose ourselves to new customs, ideas, and beliefs that we might not be able to learn about elsewhere.

Welcome to the Phuket Vegetarian Festival.

One celebration currently taking place in Thailand is, as the headline says, the Phuket Vegetarian Festival (also known as the Nine Emperor Gods Festival). A simple Google search will retrieve photos of people getting their faces pierced with what seem to be the most random objects.

Despite the graphic nature of these rituals, there’s a much deeper meaning and significance to the Phuket Vegetarian Festival. The festival is held over a period of nine days, beginning on the first day of the ninth month in the Chinese lunar calendar. This means the dates are different every year, with 2022’s celebrations taking place from September 25 to October 4.

Observants of this Taoist event honor the ‘Nine Emperor Gods’ by abstaining from all animal products, offering their own bodies to the deities as a form of cleansing – banishing all the bad luck they may have. For devotees who volunteer to be “perforated” – or to put it bluntly, to be pierced – engaging in the extreme act is akin to having a personal connection with one of the gods. These devotees are called ‘mediums‘ because of that.

While the exact origins of the Vegetarian Festival are unclear, theories based on folklore suggest the celebration dates back to the year 1825, when a visiting Chinese opera troupe fell ill with malaria in Phuket. Of course, at the time, malaria was considered a highly-fatal disease.

In an effort to recover quickly, the members of the troupe adopted a vegetarian diet, cut out alcohol, and carried out a few Taoist rituals to ensure they were able to regain their health. This also involved praying to the aforementioned Nine Emperor Gods. Since then, the tradition has carried on for generations, becoming one of the most popular annual tourist attractions in Phuket.

It’s also celebrated in other parts of Thailand, like Bangkok (with a slightly more muted tone), but the majority of festivities take place in Phuket. Despite its supposed Chinese origins, it’s celebrated by people both with and without Chinese ancestry, so long as you’re Taoist by faith.

A loud and lively affair.

IMAGE: Shanghai Mansion / Tourism Authority of Thailand

As far as traditional religious festivals go, the Phuket Vegetarian Festival doesn’t differ drastically from other Asian celebrations (aside from the perforation aspect of the occasion). During this time, the streets of Phuket are lined with food stands selling vegetarian dishes, and some even take things a step further and go completely vegan (though it’s not necessary). Out of respect, restaurants that usually sell meat-based dishes will stop offering them during the festivities, with many choosing to temporarily close their shops altogether.

During the festivities, people light firecrackers as loud traditional music blares from speakers. Devotees and other participants march down the streets, in the vicinity of six Chinese temples scattered across the island, with the main temple being the Jui Tui Shrine in Phuket Town.

IMAGE: Bangkok Post

Local participants also take advantage of this time to bring their household gods to the temple for an ‘injection’ of more spiritual energy. Other activities include running across a bed of burning coals, as well as climbing an eight-meter ladder made of sharp blades.


But as a TL;DR, here are nine rules people have to observe during the Phuket Vegetarian Festival:

1. Ensure the cleanliness of the body throughout the festival.

2. Non-participants of the festival aren’t allowed to use any of your clean kitchen utensils.

3. You must wear white during the festival.

4. Maintain decorum, both physically and mentally.

5. Avoid eating meat.

6. Avoid having sex.

7. Avoid drinking alcohol.

8. Those in mourning should not participate.

9. Pregnant or menstruating women are not allowed to attend ceremonies.


As for the perforation of mediums – the ‘main attraction’ for visitors, so to speak – some people believe it takes inspiration from Thaipusam, a festival celebrated by Hindus of Tamil descent in India, as well as the Tamil diaspora across the world. Malaysia and Singapore are some of the most popular spots to observe it in this region.

Men and women puncture their cheeks with all sorts of objects, including skewers, knives, swords, and just about anything they can think of – it can get very creative. Just take a look at these photos for yourself:

IMAGE: AFP / BBC
IMAGE: AFP / BBC
IMAGE: AFP / The Straits Times
IMAGE: AFP / The Straits Times
IMAGE: AFP / India Times

It goes without saying – but we’ll spell it out for you anyway – this festival is definitely not for the faint of heart. Aside from the self-mutilative rituals, the atmosphere can be generally quite dynamic, in the sense that it’s extremely busy and crowded. If you’re agoraphobic, definitely not the place to be.

But if you want to experience a new culture and expose yourself to differing beliefs and traditions, the Phuket Vegetarian Festival is surely one thing you should add to your bucket list.

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Cover image sourced from AFP / BBC.




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Pattaya Thai-Chinese foundation serves free meals at Vegetarian Festival

People from all walks of life gathered at the Sawang Boriboon Foundation alms-canteen in Naklua to receive free vegetarian served by the generous Thai-Chinese foundation.

For 10 days, everyone can eat free all day at the Pattaya Vegetarian Festival.

Returning to pre-pandemic tradition, the Sawang Boriboon Foundation opened its vegetarian alms-canteen in Naklua from 8:30 a.m., Noon to 1:30 p.m. and 5-6:30 p.m. for free meals for up to 300 people per seating.

Seating is divided into two zones: One for people wearing all white and one zone for those who don’t.

While the pre-pandemic tradition has been revived, Sawang Boriboon is clinging to pandemic era rules requiring everyone to wear face masks and social-distancing the tables and diners.
The festival and free meals run through Oct. 5

Three hundred diners per seating enjoy free vegetarian food served at the Sawang Boriboon Foundation premises during the Vegetarian Festival.



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How to protect your bones if you’re a vegetarian

GOING vegetarian is a popular way to help your health and the planet, but it seems it may make you more likely to break a hip.

Researchers have said that vegetarian diets “often have lower intakes of nutrients that are linked with bone and muscle health” after their study found that female vegetarians had a 33 per cent increased risk of hip fracture in comparison to regular meat eaters.

The study, which involved more than 26,000 women aged 35-69 from across the UK, assessed the risk of hip fracture among vegetarians, pescatarians, and occasional meat eaters compared with regular meat eaters – and the elevated risk of hip fracture was only found among vegetarians.

However, a plant-based diet is often cited to have big health benefits too.

“A whole food plant-based diet can reduce inflammatory markers and the risk of the most common chronic diseases. This way of eating promotes health and longevity by maximising healthy nutrients and minimising harmful components,” says Dr Rajiv Bajekal, a consultant orthopaedic surgeon and lifestyle medicine physician at Plant Based Health Professionals UK.

“Centring your meals around wholegrains, beans, fruit, vegetables, nuts and seeds offers mental and physical benefits both in the short-term and in the longer term.”

So, what can vegetarians and vegans do to ensure they are getting all the good stuff and giving their bones the best possible support?

1. FIND PLENTY OF PROTEIN

“Bones need protein to be strong and we can get high quality protein in our food from beans, especially soya, and also foods such as quinoa, nuts and seeds,” says Bajekal.

“Look for calcium-set tofu, tempeh and calcium-fortified soya milk and try and get two to three portions of these foods or other beans daily.

“Soya is particularly beneficial as it is a great source of protein, micronutrients and also phytoestrogens that are bone protective. Fruit and vegetables also promote bone formation.”

2. ENOUGH CALCIUM IS VITAL – ESPECIALLY DURING THE MENOPAUSE

At different times of our life, our bodies may need different things.

“Our maximum bone strength is around 30 years of age after which there is a steady fall in bone strength. If we build up more of a reserve before this age by being very active, we can lose more bone without the problems of osteoporosis in later life,” explains Bajekal.

“During the perimenopause, one can lose as much as 3-5 per cent of our bone mass and strength due to the loss of the protective effect of oestrogen and it is important that women in particular think of how to get into their golden years in the best possible way to prevent this sudden loss of bone.”

To mitigate this, during the menopausal years, it’s key to focus on calcium rich foods, he adds, “Which can be obtained from calcium set tofu, calcium fortified plant milks, white beans, tahini and green leafy vegetables such as kale, boy choy, rocket and broccoli.

“Calcium losses are greater in people who smoke, consume excess amounts of coffee, alcohol or sugar sweetened beverages, and also consume excess salt in the diet usually present in ultra-processed foods.”

Calcium will help people of all ages support bone health though so it’s always worth making sure you’re getting enough.

3. FOCUS ON STRENGTH-BASED EXERCISE

The exercise we do will also have an impact on our bone health.

“Walking is helpful to prevent bone loss but doesn’t increase bone strength. Walking with a weighted jacket or wrist and ankle weights helps stimulate bone formation,” says Bajekal.

“Skipping, star jumps, and training with weights helps strengthen bones and using an all-body vibration platform to do weight training can also help.

“Building leg strength and doing tai chi or other balance training exercises goes a long way in preventing falls and should not be neglected. Muscle strength and bone strength go together in this regard.”

4. ADD OTHER ESSENTIAL VITAMINS

If you are vegetarian, it’s crucial to make sure you’re getting enough vitamin D and B12 – which Bajekal says are “essential for bone health and helping prevent falls and must be supplemented in plant-based diets”.

So get out in the sunshine and eat spinach, eggs and cheese to boost your levels of both – and consider taking a supplement, especially in winter.


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