Vitamin K plays crucial roles in bodily functions such as blood clotting, bone strengthening and brain bolstering. It is fat-soluble which means, in order to get the benefits, it should be consumed alongside some fat. The three types of vitamin K are: K1, which is found in green veggies and is necessary for healthy blood; K2, the most powerful which is made by bacteria and found in fermented foods. It is great for the bones, blood vessels, and bodily tissues; and K3, which is synthetic and should be treated as such.
Fortunately, Vitamin K can be found in plant-based foods! Here are 15 delicious, healthy recipes from our Food Monster App to help you consume more vitamin K!
1. Herb and Garlic Massaged Kale Salad
kale is rich in iron, calcium, and vitamin K! Half a cup of (cooked) kale contains a whopping 443% of the RDA. To enjoy Meredith Youngson‘s Herb and Garlic Massaged Kale Salad ahead of time, massage the kale and add everything but the nutritional yeast/parmesan and nuts. When ready to serve, add the final touches and toss.
2. Mediterranean-Style Rainbow Chard
One cup of chopped Swiss chard contains more than 300% of the RDA of kale. Michael and Masa Ofei‘s Mediterranean-Style Rainbow Chard recipe is great because it’s so versatile! The savory mixture of chard, onions, and zucchinis are slowly simmered with a bold bouquet of chile and garlic and the end result is a hearty vegetable compote that can be served alongside your choice of starch.
3. Mushroom and Swiss Chard Pasta with Creamy Rosè Sauce
There’s nothing like delicious pasta topped with veggies and creamy, satisfying sauce. Logan Dunn and Lexus Osman‘s Mushroom and Swiss Chard Pasta with Creamy Rosè Sauce recipe certainly checks all of those boxes! Perfectly seasoned with balanced flavors, you’ll want to make this dish again and again.
4. Smoky Southern Collard Greens
Source: Smoky Southern Collard Greens
One cup of collard greens contains a staggering 858% of the RDA of vitamin K. Molly Patrick‘s Smoky Southern Collard Greens recipe is comfort food at its finest! Warm up your meal with a bowl of these spicy, healthy, oil-free collard greens.
5. Curried Black-Eyed Peas and Collard Greens
Collard greens and black-eyed peas are cooked in a blend of spices create a dish that’s a mix between a dal and chana masala. Using peas instead of the usual chickpeas makes this meal thick and hearty, like a comforting stew. Serve Stephanie Darby‘s spicy meal of Curried Black-Eyed Peas and Collard Greens over a bed of rice of freshly cooked quinoa.
The nutritional benefits from eating homemade Sauerkraut are amazing in that it provides a surplus of enzymes and friendly flora to help digest our food, restore pH levels, increase immunity and contribute to a more clean and balanced body. Try making your own with this recipe by Kibby Miller.
8. Spinach and Garlic Hummus
Source: Spinach and Garlic Hummus
Christina Bedetta‘s healthy Spinach and Garlic Hummus packs all the nutrition of spinach with a punch of flavor from tahini and freshly chopped garlic. It’s super-easy and a great topping for meals of roasted veggies. Or, if you’re more traditional, serve it as an appetizer with a generous pile of chips and chopped veggies for dipping!
9. Cheesy Broccoli Soup
Source: Cheese Broccoli Soup
Jesse Jane Lee‘s Cheese Broccoli Soup is great for a cold day. It is vegan so it gets the cheesy flavour from nutritional yeast. It also contains garlic and cayenne pepper which both have amazing healing properties. Herbs and spices also offer a wide range of healing properties from easing digestion to reducing inflammation.
10. Spinach and Bean Chipotle Casserole
For a hearty meal that only takes a half hour to make, look no further than this Spinach and Bean Chipotle Casserole by Annabelle Randles. It’s loaded with iron and protein and is drenched in delicious tomatoey goodness. Serve with fresh coriander sprinkled on top and with some crusty bread to soak up all the tasty juices!
We hope you enjoy these delicious recipes and they help you increase your intake of vitamin K. For more delicious recipes and health content, download our Food Monster App where we have over 15,000 vegan and allergy-friendly.