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Vitamin K(ale)

When you think Vitamin K, think KALE!

Raw or cooked, leafy greens are a big part of a low carber's diet. Low in carbohydrates and high in nutrition, they are an important and versatile food source. One particularly handy green is Kale. Related to cabbage, broccoli, cauliflower, collard greens, and brussels sprouts, it is a hardy pest and disease resistant plant. Kale can grow in almost any soil type and does exceptionally well with Colorado's unpredictable growing season. Kale is most tender and flavorful in cooler months and has better flavor after a frost, but is harvested throughout the growing season. Kale is high in vitamins A, C, and magnesium, but a particularly interesting trait is kale's high level of vitamin K...about 1,327% of the Daily requirement in a single cup!

 

Vitamin K is an important fat-soluble vitamin involved in blood clotting. It has been recently discovered that, aside from it's blood clotting role, vitamin K plays and important part in building and maintaining healthy bones. According to the Harvard School of Public Health, "...women who get at least 110 micrograms of vitamin K a day are 30 percent less likely to break a hip than women who get less than that."

 

"Data from the Framingham Heart Study also shows an association between high vitamin K intake and reduced risk of hip fracture in men and women and increased bone mineral density in women."

 

Kale can be used as a main dish ingredient like spinach or collard greens, a healthy side, or as a great addition to soups and stews. Young tender shoots can be added to salads, and larger pieces can be de-stemed and added to soups, fried in butter, or cooked with meat. My friend Rita made the following dish (based on this Rachel Ray recipe) for a pot luck and it was actually my first taste of kale. It was delicious, but until now, I had no idea it was exceptionally nutritious too. I can't think of a tastier way to take my vitamins!

 

4-6 tablespoons butter, cut into small pieces 

4 cloves garlic, chopped 

8oz baby bella mushrooms, sliced 

1 bunch kale, trimmed, stems removed and chopped 

1/4 cup Marsala cooking wine

Salt and pepper

 

Heat a skillet over medium heat and melt 4 tbsp butter. Cook mushrooms and garlic in butter stirring occasionally. Once mushrooms are cooked, add kale and additional butter if needed and stir to coat. Cover with a lid that is small enough to fit inside the pan and smoother the kale. Cook for 2 minutes. Turn off the heat and salt, pepper and Marsala. stir to deglaze pan and serve. (Makes 4 servings)

 

Nutrition per serving (approximate)

Calories: 217

Fat: 17.75g

Carbohydrates: 9.4

Fiber: 1.925

Protein: 3.45