If you’re anything like us, you grew up being told that you had to drink a glass of milk every morning in order to grow. Now you’re grown, you may be dairy-free, vegan or simply not an avid milk drinker. But the point still stands – we need calcium in order to build and maintain strong bones (which are vital if we want to continue being mobile and independent as we age). 

“Women are more susceptible to reduced bone density as they tend to experience a more rapid loss of bone density during the first few years following menopause,” explains nutritionist Sophie Dillion from Fresh Fitness Food. “Reduced bone density can lead to fractures, breaks, or loss of mobility if severe, so it’s essential we are consuming our recommended calcium intake.”

If you’re plant-based, there are plenty of ways to get enough calcium into your diet, including nuts like almonds, green leafy veg, tofu, sesame (or tahini), lentils, beans or fortified cereals and plant-based milks. But, warns Sophie, “since plant-based forms of calcium are less easily absorbed, it may be helpful for those following a plant-based diet to supplement.” In any case, here’s a really delicious and nutritious fakeaway recipe for sweet and sour tofu, packed with calcium, vitamins D, C and B and potassium.