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Vitamin K Diet recipes


Last Updated : Aug 29,2018



विटामिन K युक्त व्यंजन - हिन्दी में पढ़ें
વિટામિન K ડાયેટ રેસિપી - ગુજરાતી માં વાંચો

What is Vitamin K?

Vitamin K is a fat soluble vitamin which has a key role in blood clotting and bone metabolism. It is necessary for the formation of prothrombin by the liver. Prothrombin is the normal constituent of the blood which helps in blood clotting on direct contact with air and thus prevent excessive bleeding.

Vitamin K and Bone Metabolism

Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K kicks in to heal the injury. Vitamin K is a fat soluble Vitamin which means it is absorbed in the body in the presence of fat. So have your Kale with some olive oil or cook your Spinach in oil.
Vitamin K prevents loss of bone density and preventing the onset of Osteoporosis.

Vitamin K1 and Vitamin K2

Vitamin K is essentially a group of 2 compounds - Vitamin K1 and Vitamin K2. Vitamin K1 is obtained from vegetables, especially the greens while vitamin K2 is obtained from meat, eggs, dairy products like cheese and bacteria synthesized in the gut. Most of this vitamin is derived from these bacteria’s and hence our blood vitamin K levels depend on how healthy our gut is.
A deficiency of this vitamin is usually not seen. However, if it persists, doses of vitamin K help in improvising the blood clotting function.

USDA recommends 120 mcg/day of vitamin K for adults.

17 Foods Rich in Vitamin K

  Vitamin K values for 1 cup of foods mcg
1. Kale 1062
2. Brussel Sprouts 218
3. Spring Onions 206
4. Cooked Cabbage 162
5. Spinach 144
6. Prunes 130
7. Fenugreek leaves 119.84
8. Broccoli 89
9. Basil 83
10. Bhindi 64
11. Green Peas 63
12. Cucumber 60
13. Lettuce 57
14. Avocado 48
15. Cashews 47
16. Cabbage 42
17. Cauliflower 15.5

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Sukhi Bhindi, Punjabi Dry Bhindi Recipe
Recipe# 30882
21 Jun 18

  This recipe has an associated video
 by Tarla Dalal
Bhindi also called okra or ladies finger has acquired an exotic image in the west, but in fact this is one of the most commonly consumed vegetable in India. The Punjabis love their bhindi and eat it in every form, fried curries and stuffed. Here this delicious vegetable has been deep-fried, making i ....
Dahi Bhindi ki Subji
Recipe# 3568
26 Jun 18

 
 by Tarla Dalal
Here's a great way to enjoy a Rajasthani delicacy that is simply sumptuous and low in calories. Choose young and tender bhindis for this recipe that will cook quickly. Above all, the rich and fascinating aroma is so tempting that you won't feel that you're eating low calorie food.
Cabbage Kootu ( Know Your Green Leafy Vegetables)
Recipe# 32778
26 Jun 18

 
 by Tarla Dalal
A versatile, traditional south indian recipe, which goes just as well with rice as with puris or chapatis.
Cabbage Stir Fry
Recipe# 38898
29 Jun 18

 
 by Tarla Dalal
Here’s an everyday recipe that your whole family will love. Flavoured with a simple tempering of cumin seeds and green chillies, this Cabbage Stir-Fry gets a nice South Indian touch from the addition of grated coconut. The pleasant but appetising flavour ....
Grilled Broccoli Recipe
Recipe# 42228
31 Aug 18

 
 
by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
Stir Fried Bhindi with Peanuts
Recipe# 41610
25 Jun 18

 
 
by Tarla Dalal
Homely and quick, this is a no-fuss recipe that you can make on any day. It is made with everyday ingredients and the all-time favourite vegetable bhindi. And most importantly, it tastes awesome! Try serving it to your family and nobody will believe that it was so easy and quick. The Stir-Fried ....
Cabbage Salad
Recipe# 35935
29 Jun 18

 
 by Tarla Dalal
This salad is cabbage through and through, with dark green speckles of green chillies and coriander here and there. Yet, this crunchy high fibre Cabbage Salad is so tasty, you will see people reach for more helpings of it. We will let you in on the little secret. A tangy dressing with black salt, le ....
Kale, Masoor Veg Antioxidant Healthy Office Salad
Recipe# 42365
01 Jun 18

 
 by Tarla Dalal
Trendy lunch? Look no further than a lunch salad . Salads are healthy, tasty, awesomely attractive and will make you shine with good health. Lunch salads generally feature a mix of ingredients, which are both satiating and tasty. Usually, some g ....
Avocado, Broccoli and Bellpepper Lunch Salad
Recipe# 42254
01 Jun 18

 
 by Tarla Dalal
A dashingly colourful salad with a very high feel-good factor, just perfect to pack for lunch ! The Avocado, Broccoli and Bell Pepper Lunch Salad has a splash of various colours, textures and flavours ranging from the creaminess of avocadoes ....
Avocado Almond Milk Vegan Smoothie
Recipe# 42134
31 May 18

 
 
by Tarla Dalal
Avocado is used as a substitute for butter and cream, with good reason. It has a neutral flavour and a super creamy consistency. This also makes it a wonderful addition to smoothies! You get a nice, creamy effect as if you have made the smoothie with ice-cream! Here, an amazing combo of chopped ....
Bhindi Masala Gravy Recipe, Indian Bhindi Curry
Recipe# 42108
19 Sep 17

 
 by Tarla Dalal
This is an awesome Bhindi Masala Gravy that feels special, due to an interplay of method and ingredients. Sautéed bhindi is cooked with a flavour-packed tomato paste, a medley of spices and a dash of fresh cream. Herbs like coriander and fenugreek complement the tanginess of the tomatoes, bringi ....
Avocado Coconut Smoothie, Healthy 4 Ingredient
Recipe# 42103
01 Jun 18

 
 by Tarla Dalal
The Avocado Coconut Smoothie is a droolworthy yet healthy smoothie, which is filling enough to have for breakfast, as a between-meals snack or after a workout. It combines the lusciousness of avocadoes with the pleasant, creamy flavour of coconut to give you a really soothing glassful. A good do ....
Avocado Spinach Vegan Smoothie Recipe, Healthy Smoothie
Recipe# 42111
11 Sep 18

 
 by Tarla Dalal
There is nothing like slurping up a creamy smoothie to replenish your energy after a vigorous workout, as a quick and healthy breakfast , or when you feel hungry between meals. It is easily one of the healthiest snacks you can have, and fortunately ....
Cabbage and Chana Dal Subzi
Recipe# 22680
05 Jul 14

 
 
by Tarla Dalal
This is typical south indian everyday subzi. Soaked chana dal and shredded cabbage, tempered traditionally and garnished with grated coconut. The cabbage and chana dal subzi is an easy, no-fuss preparation. You can prepare other veggies like carrots, french beans, broad beans and even beetroot in a ....
Spinach Mushroom Sabzi, Palak Mushroom Recipe
Recipe# 41220
05 Jul 18

 
 by Tarla Dalal
The Spinach Mushroom Subzi is a luxuriant dish that vibrates with the effect of spices, whole and ground. The contrasting textures of mushrooms and spinach make the subzi a delight to chew while the addition of fresh cream gives it a lusciously rich mouth-feel. You must take care not to over-coo ....
Cabbage Thoren
Recipe# 38907
29 Jun 18

 
 by Tarla Dalal
A signature kerala dish…super easy to make, good to look at, nutritious and delicious are some things going in favour of this dish. Loaded with coconut, usually, here we have used only 2 tbsp and yet maintained the taste.
Avocado Salad
Recipe# 373
01 Jun 18

 
 by Tarla Dalal
These days avocadoes are available in most supermarkets and fruit stalls, almost all round the year. While some people buy it frequently for its health benefits, others stay away as they are unsure of how to include it in their diet. Puddings and ....
Cabbage Poriyal
Recipe# 4366
24 May 18

 
 by Tarla Dalal
Poriyal is any dry vegetable preparation flavoured with generous amounts of fresh grated coconut. Cabbage tempered with mustard seeds and dry red chillies makes a delightful accompaniment to any South Indian main course.
Bhindi Raita
Recipe# 40707
24 May 18

 
 by Tarla Dalal
Many people are afraid of using ladies finger in a raita as they think it will get gooey. But, you will pleasantly surprised to see that it is a best-fit for raitas... you just need to know the right way of including it. Deep-fried ladies finger, when added to curds and seasoned with spice powde ....
Dahi Bhindi, Low Salt Recipe
Recipe# 22321
14 Mar 18

 
 
by Tarla Dalal
Dahi Bhindi is a mouth-watering recipe, which can be part of your daily fare. It takes a while to cook but since bhindi is low in sodium content, it is definitely worth making this for those with high blood pressure. The combination of vegetables and spices is perfect, to lift the taste of subzi ....
Cabbage and Cucumber Dry Sabzi
Recipe# 41571
29 Jun 18

 
 
by Tarla Dalal
It is common to find cabbage and cucumber featuring together in a salad, but have you seen them together in a subzi? Well, this is an amazing find, really. Try this all-new subzi that brings together cabbage and cucumber with green chilli paste and a traditional tempering. The Cabbage and Cucumb ....
Avocado Spinach Pear Smoothie, Healthy Smoothie
Recipe# 41594
11 Sep 18

 
 by Tarla Dalal
This a jolly good way to enjoy your avocados! A smashing combo of avocadoes with spinach, pear and apples, this smoothie has a well-balanced flavour and a nice, creamy mouth-feel. It is filling and tasty and sure to go down well with all age groups. Make sure you use ripe avocadoes to make the A ....
Bhindi Onion Stir-fry , Kerala-style Ularthu
Recipe# 41477
19 Apr 18

 
 by Tarla Dalal
Bhindi coupled with everyday ingredients like onions, green chillies and garlic gives you a tasty and healthy subzi that you can make any day. It is really simple but tastes awesome. Try other healthy subzis like Baingan Methi ki Subzi and
Cabbage, Carrot and Lettuce Salad
Recipe# 7442
29 Jun 18

 
 
by Tarla Dalal
A healthier salad, the Cabbage, Carrot and Lettuce Salad is chock-full of the powerful vitamins A and C, which not only ward off the evils of pollution and stress, but also tone down the negative effects of high glucose levels. This healthy salad is also a treat to munch on, orange segments gives th ....
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