How to get vitamin k

Vitamin k functions and deficiencies in the body.

Adequate intakes

Vitamin k Their are many good food sources of vitamin k. The requirement for men is 120 micrograms per day and for women it is 90 micrograms per day.

Foods such as kale , collard greens , spinach, Brussels sprouts and mustard greens are good food sources of vitamin k . Kale has 882 micrograms of vitamin k which is considered to be high amounts.

Many of these good food sources can be purchased at your local food markets such food lion, lowes food and Walmart . Farmers market in your area will also carry good food sources of vitamin k

Ingredients: Kale, Bok Choy, Tofu, Mushrooms, Brown Rice, Garlic, Peanuts, Stir Fry Sauce, Spices

Begin by preparing the rice per the package’s instructions. Brown rice typically takes about 45 minutes.

While the rice cooks, prepare the other ingredients. Start by removing the tofu from the package, draining, rinsing and cubing.

Squeeze excess water from tofu and set aside with chopped mushrooms.

Prepare the bok choy by first removing the base of the plant. This can be discarded.

Rinse and cut the leaves into smaller pieces.

Note the rib down the center of the kale. We will be removing and discarding this portion.

Cut or tear the kale leaves away from the center rib. It pulls apart easily so a knife will not be needed.

Give your greens a good rinse in a colander to ensure all dirt has been removed.

When your rice has about 15-20min left, heat your wok and gather your ingredients. Begin your stir fry by adding a small amount of stir fry oil to the hot wok and then adding garlic.

Add the tofu to the garlic and stir fry as it browns.

After the tofu has cooked for a few minutes, add the mushrooms and continue to stir fry.

When the mushrooms have cooked, add your greens. These will cook down substantially in a few minutes.

When the greens have cooked, add your spices (I used black pepper, red pepper and fennel seed) and your stir fry sauce (about 3 tablespoons or to taste). Continue to cook for another two minutes.

Combine cooked rice and vegetables in a large bowl and mix in about ½ cup of peanuts (or to taste). Mix it all together and serve in individual bowls with low sodium soy sauce.