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(HealthNewsDigest.com) – Most people are not aware of Vitamin K and there are only a handful of researchers around the world who study this important vitamin. Long known for its critical role in blood clotting, Vitamin K is also important for forming and maintaining strong bones.
A report in the Journal of the American Dietetic Association found that many of us might not be getting enough of this essential nutrient.1 Not getting enough vitamin K can cause serious problems with blood clotting, causing the blood to take longer to clot. This can increase the risk of excessive blood loss and death from injuries.
The Nurses’ Health Study included more than 72,000 women who were followed for ten years. Researchers in this study looked at the role of vitamin K in preventing hip fractures and found that women who consumed more vitamin K in their diets had 30 percent fewer fractures.2
How can you get more vitamin K into your diet? Vitamin K is found in soybeans and is abundant in plant foods such as, broccoli and green leafy vegetables, the darker the better. Just one-half cup of kale contains 200 to 800 mcg of Vitamin K!
Dark, flavorful greens such as kale are also packed with vitamins A and C, iron, calcium and fiber. This delicious green has an earthy flavor and more nutritional value for fewer calories than just about any other food.
Mexicali Kale is a spirited dish that will change the way you think of greens. Many traditional recipes cook greens with bacon or other fatty meats, however this enlightened version is made with Soyrizo, a zesty vegetarian chorizo that adds a spicy kick to this tasty dish.
The kale is paired with sliced unpeeled potatoes and braised in vermouth. Braising greens gives them a softer texture, however, if you avoid alcohol, you may use substitute vegetable broth.
One pound of fresh greens will yield a little over two cups cooked. Tear leaves into bite-sized pieces, discarding stems and place in a colander. Rinse thoroughly to remove any remaining grit.
Mexicali Kale
A delicious dish served with crusty whole grain sourdough bread.
The Enlightened Kitchen John Wiley & Sons, Inc ©Marie Oser 2002
6 Servings
Olive oil cooking spray
1/2 (12 ounce package) Soyrizo vegetarian chorizo
4 cloves garlic, minced
1 large red onion, chopped
3 cups cubed potatoes, peeled
1 (8 ounce package) cremini mushrooms, sliced
1 -2 bunches kale, about 2 pounds
1 medium tomato, diced
1/4 cup dry vermouth
Coat a large saucepan with olive oil cooking spray, place soy chorizo in pan over medium high heat. (Be sure to discard casing) breaking into pieces with a fork. Cook 5 minutes or until crisp and brown, stirring frequently. Remove from pan and set aside. Spray pan with olive oil add garlic and onion. Cook 2 minutes. Add potatoes and cook 10 minutes, or until potatoes are softening. Add kale, tomatoes and mushrooms. Cook mixture, stirring often for about 3 minutes. Add vermouth and reduce heat to low. Cook 5 minutes, return the soy chorizo to the pan, and keep warm until ready to serve.
Mexicali Kale
Nutrition Analysis per 2 cup serving
Protein 12g, Carbohydrate 39g, Fiber 8g, Fat 7g,
Cholesterol 0mg, Calcium 205mg, Sodium 363mg.
Calories 257
Notes on Ingredients:
Soyrizo is meatless chorizo. Entirely cholesterol free and available at health food stores
Cremini mushrooms- sometimes called Italian or brown mushrooms have a more assertive flavor and a brown skin with creamy tan flesh.
Marie Oser is a best-selling author, writer/producer and host of VegTV, Follow Marie on Twitter: http://twitter.com/vegtv
1. Booth, S. L., Pennington, J. A. T., Sadowski, J.A. Food Sources and Dietary Intakes of Vitamin K-1 (Phylloquinone) in the American Diet: Data From the PDA Total Diet Study. J Am Diet Assoc. 1996; 96:(2)149-154.
2. Feskanich, Diane, Weber, Peter, Willett, Walter C, Rockett, Helaine, Booth, Sarah L, Colditz, Graham A. Vitamin K intake and hip fractures in women: a prospective study Am J Clin Nutr 1999 69: 74-79
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