The facts about Cow's Milk

It's true that drinking 16 ounces of cow's milk will supply a child's daily calcium requirements. Milk is a one stop shop for nutrition. However, baby calves grow much faster than baby humans.

If you do not wish to give your child milk that is designed for growing baby calves, or if your child has an allergy or intolerance to milk, there are plenty of other options. It is important to also note that cow's milk contains very little iron.

Best Nondairy Sources of Calcium

Source	Calcium Content*
sardines, 3 oz.	371 mg.
rhubarb, 1 cup	348 mg.
chick-peas, 1 cup	300 mg.
spinach, 1 cup	272 mg.
kale/collards, 1 cup	179-357 mg.
broccoli, 1 cup	177 mg.
salmon (canned)	167mg.
refried beans, 1 cup	141 mg.
blackstrap molasses, 1 tbsp	137 mg.
figs, 5	135 mg.
tofu, 3 oz.	108 mg.
almond butter, 1 oz.	75 mg.
dried apricots, 1 cup	75 mg.
dried beans (cooked), 1 cup	50-100 mg.

* The calcium contents are average values, depending on type of packaging and other factors. For fish (sardines and salmon) the calcium content varies with the amount of mashed bone in the fish.

Source Nutritive Value of Foods, USDA Home and Gardens Bulletin No 72 (U.S. Department of Agriculture 1981).

If vitamin and mineral rich greens like kale and collards are unpalatable for your growing children, they may be blended, chopped and disguised in many ways. The ?Bee Green way? is to throw a handful of these in a high speed blender with their favorite juice or yogurt, and blend with frozen fruit.

Here's two recipes simple straight from our juice and smoothie bar.

Green-A-Colada Smoothie

1 cup yogurt or apple juice
2 chunks frozen pineapple
1/2frozen banana
1 stalk kale

Simply blend & enjoy!

Berri-Delicious Smoothie

1 cup frozen yogurt or apple juice
1 cup frozen mixed berries (we use strawberries & blueberries)
1 stalk kale
1 tbsp local honey

Simply blend & enjoy!