Bones are the foundation for our bodies.
If your house had a weak or rotten foundation, we would call in the experts to remove the old material and replace it with new wood and concrete.
Unfortunately, we only get one set of bones and therefore we need to take extra care with them!
While we’re all aware of how important calcium is for bone strength, it turns out that vitamin K1 is also a key player in bone strength. Vitamin K1 has many important roles — most notably helping with blood clotting — but recent research has also discovered that this vitamin has a vital part to fill in bone metabolism and regulating blood calcium levels.
This means that along with calcium, it’s important to make sure you’re getting your daily dose of vitamin K1 to ensure that your bones remain strong well into old age.
If you’re looking to get your vitamin K1 from plant-based sources, there are a handful to choose from. Leafy greens are at the top of the list with kale (1,062 mcg per one cooked cup), collard greens (1,059 mcg per one cooked up), and spinach (889 mcg per one cooked up) as your go-to salad fixings. Next up, take a look at other dark green veggies, especially a few cruciferous options such as broccoli (220 mcg per one cooked cup) and Brussels sprouts (218 mcg per one cooked up). Lastly, give turnip greens a try as they offer a moderate 529 mcg of vitamin K per one cooked up.
While vitamin K2 can’t really be sourced from a plant-based diet — check out some supplements instead! — you can definitely get your daily dose of vitamin K1 from your plant-based diet. Here are a few recipes to get you started!
We also highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help you get healthy! And, don’t forget to check out our Whole Foods Archives!
1. Herb and Garlic Massaged Kale Salad
When you think dark leafy greens, I bet kale tops your thoughts! This Herb and Garlic Massaged Kale Salad recipe by Meredith Youngson takes the toughness out of this super rough leafy green with a bit of massage and adds the powerful flavor palate of dill, lemon, and olive oil for a light, yet filling salad.
2. Mediterranean-Style Rainbow Chard
No matter the temperature outside, this Mediterranean-Style Rainbow Chard recipe by Michael and Masa Ofei is a great year-round recipe! Loaded with rainbow chard, the Ofei’s take a heart-healthy Mediterranean spin on this soup by using olive oil, zucchini, onion, garlic, and tomatoes for a flavor-filled dish that’s great hot or cold.
3. Mushroom and Swiss Chard Pasta with Creamy Rosè Sauce
Want to know what to make for dinner that’s also going to boost your vitamin K1 intake? Try this Mushroom and Swiss Chard Pasta with Creamy Rosè Sauce recipe by Logan Dunn and Lexus Osman! Loaded with swiss chard, you may even get your kids to enjoy this pasta dish with its creamy, decadent sauce.
4. Smoky Southern Collard Greens
Source: Smoky Southern Collard Greens
Collard greens may feel like a difficult sell for dinner, yet this Smoky Southern Collard Greens recipe by Molly Patrick is a great, delicious side to complement dinner with that wonderful vitamin K1. Patrick infuses these collard greens with traditional southern flavors including onion, garlic, and pepper.
5. Spinach and Garlic Hummus
Source: Spinach and Garlic Hummus
If leafy greens simply aren’t your jam, yet you want to get as much vitamin K1 for your bones as possible, try hiding your greens in something a bit more on the snack side. This Spinach and Garlic Hummus recipe by Christina Bedetta infuses hummus with antimicrobial and antifungal garlic, as well as a whole slew of spinach!
6. Dandelion Green Smoothies
Source: Dandelion Green Smoothies
Dandelion greens are the hidden gem of the leafy green world! Not only can you forage for these wonderfully nutritious greens, but they’re also one of the best sources of vitamins and minerals in the leafy world. With that said, they are a bit bitter! Sara Smith tackles that issue with this Dandelion Green Smoothie recipe, which balances out that bitterness with vitamin C-rich strawberries, potassium-rich banana, and a ripe nectarine or peach.
7. Carrot Apple Kale Ginger Juice
Source: Carrot Apple Kale Ginger Juice
Looking for a go-to morning smoothie to awaken your digestive system, fill your tummy, and also provide a healthy dose of vitamin K1? Try this Carrot Apple Kale Ginger Juice recipe by Jennifer Valentine and Amanda Etty!
8. Chickpea Broccoli Curry
Source: Chickpea Broccoli Curry
Leafy greens aren’t the only source of vitamin K1! Try giving those dark green veggies a try for vitamin K1 such as this Chickpea Broccoli Curry recipe by Hayley Canning. While broccoli can be a bit tough on the digestive system, this recipe allows for this roughage to be cooked down into an easily digestible form while still retaining nutrients!
9. Kale Waldorf Salad
Source: Kale Waldorf Salad
If you love kale, then you’ll totally dig this Kale Waldorf Salad recipe by Christy Morgan! Based around this superfood leafy green, this salad is super filling as it’s drenched in a rich vegan mayonnaise, dijon mustard, and lime dressing and topped off with fiber-rich apples, sweet grapes, healthy fat-filled walnuts, and some crunchy celery.
10. Spinach Potato Soup
Source: Spinach Potato Soup
While you can’t hide the vibrant green color of spinach, this Spinach Potato Soup recipe by Allie Penner is a great way to incorporate this leafy green into your diet with a bit more flavor! Super creamy, rich, and infused with a ton of flavor, this soup recipe is perfect chilled on a hot summer afternoon.
11. Churrasco-Style Seitan Tacos With Roasted Brussels Sprouts
Besides broccoli, Brussels sprouts are another great source of vitamin K1. With that said, these super-nutritious veggies are oftentimes a hard sell! Travis Piper gets creative with these Churrasco-Style Seitan Tacos With Roasted Brussels Sprouts. You’ll get a lovely dose of vitamin K1 from those Brussels sprouts, while also infusing your tummy with protein-rich seitan and fun weekday meal that’s also great for dinner parties.
12. Swiss Chard and White Bean Grilled Sammie
Go traditional with your leafy greens and pile them on a sandwich! This Swiss Chard and White Bean Grilled Sammie recipe by Heather Poire is a decadent option that’s rich in vitamin K1 swiss chard and protein-rich white beans. Prep this ahead of time for lunch at work or make it for dinner!
13. Tempeh and Turnip Green Soup
Source: Tempeh and Turnip Green Soup
Turnip greens aren’t necessarily everyone’s first choice, yet after you try this Tempeh and Turnip Green Soup recipe by Betsy DiJulio you’ll think twice. Rich in vitamin K1, this soup is infused with protein-rich tempeh, a boat-load of spices and aromatic flavorings, and is made creamy with your choice of non-dairy creamer.
14. Cheesy Broccoli Pasta
Source: Cheesy Broccoli Pasta
Have fun with your vitamin K1 options! This Cheesy Broccoli Pasta recipe by Marina Yanay-Triner is a great meal for the whole family, while also providing your daily dose of this bone-boosting vitamin.
15. Cauliflower Mashed Potatoes With Swiss Chard
This Cauliflower Mashed Potatoes With Swiss Chard recipe by Jessica Gavin is a super simple side dish to serve at dinner or as the main course for a quick and healthy lunch. Plus, by cooking down the swiss chard you’ll still get all those lovely nutrients while giving your digestive system a bit of a hand!
Learn How to Cook Plant-Based Meals at Home!
Source: Tofu Scramble and Collard Greens
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- Plant-Based Nutrition Resources
- The Ultimate Guide to Plant-Based Nutrition
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
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