K is for Vitamin K: Superfoods Rich in Vitamin K!

Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity and bone health. Strengthening the composition of our bones, vitamin K also prevents calcium build-up in our tissue.

Foods rich in Vitamin K are dark leafy greens like Kale, Collard Greens, Spinach, Turnip Greens, Beet Green, Dandelion Greens, Brussel Sprouts and a few herbs too.

Kale is one of the healthiest vegetables considered as super food, especially rich in the often forgotten Vitamin K. Aside from being rich in Vitamin K the various health benefits of Kale are: antioxidants, anti inflammatory, anti cancer, high fiber, detox, beta-carotene, Vitamin A, Vitamin C, and Calcium. I am assuming by now you are getting a fair reason to include kale in your diet.

I am partial to kale simply as it stands its ground in soups and provides a hearty base for them. Especially Ribolitta (Italian Bread Soup). With summer at our heels, here’s a lighter version of an Italian soup called Pasta Fagioli. And for the fitness geeks, who like myself tend to exercise first thing in the morning, I am sharing a kale based smoothie for your recovery formula.

Here’s to a long and healthy life!!

Rejuvenating Smoothie

Ingredients:

1/2 cup flat-leaf parsley (leaves and stems)
4 kale leaves (center ribs removed)
1 cup frozen organic berries
1 banana
1 tsp agave syrup
1 scoop protein whey

Directions:

Puree ingredients with one cup water until smooth. If you like your smoothie thinner, add additional 1/2 cup water or yogurt.

Pasta Fagioli

Ingredients:

5 cloves garlic, diced
1 small onion, diced
1 teaspoon red pepper flakes, or more to taste
1 teaspoon finely chopped fresh rosemary
2-ounce piece pancetta, diced (vegetarians can omit it)
1 28oz can whole San Marzano tomatoes, crushed by hand
Kosher salt and pepper to taste
1 cup dried cranberry or red kidney beans, ( soaked overnight)
2 bay leaves
2 cups small shell pasta
1 bunch kale, stems and ribs discarded, leaves chopped
fresh parsley
Parmesan, and more for topping
Best quality olive oil for drizzling

Directions:

In a large pot over medium heat saute garlic, onion, red pepper flakes, rosemary and pancetta, till lightly brown. Stir in the tomatoes, salt, beans, 3 quarts water, and bay leaves. Bring to a boil, then reduce the heat to low and simmer until the beans are tender, 1 hour approximately.
Meanwhile cook the pasta as per package instructions until al dente.
Add cooked pasta and kale to the soup. Cook for 15 minutes till kale is tender.
Serve hot drizzled with olive oil, Parmesan cheese, chopped parsley, and generous sprinkle of black pepper.

Recipe adapted from food network.

About Author

Rashmi Primlani, DipWSET

Wine Writer. Wine Educator. Wine Ambassador. Yes! We breathe and dream Wine. #indianwinegoddess

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Tags: smoothie, soup