Our bones help us move, protect our organs as well as being storage sites for minerals and blood cells. Vitamin K is the essential fat soluble nutrient to help look after our bone health long term.
There are two varieties of Vitamin K that you can find in your diet. Vitamin K1 which you can find in green leafy vegetables and Vitamin K2 which can be found in fermented foods.
You can find the recipes below:
Luke’s Easy Cheddar Cheesy Muffins
Ingredients:
2 cups gluten free self-raising flour
1 TBS granulated coconut sugar
1 tsp salt
1/4 tsp cracked black pepper
2 cups shredded cheddar cheese
1 1/4 cups full-cream milk
1 large egg (room temp)
2 tablespoons extra-virgin olive oil
Method:
Get started by preheating your oven to 200C and line a 12-hole muffin tray with paper liners. In a large bowl, add the self-raising flour, coconut sugar, salt and pepper and mix well to combine. Add in the milk, egg and olive oil, and using a whisk or spatula mix until you have a lovely batter. Finally, stir through the shredded cheese.
Using a large muffin scope or ice cream scope, dollop equal amounts of batter between the 12 paper liners. Transfer to the oven and bake for 15-20 minutes or until the tops are golden brown and they’re lovely and cooked through. Allow to cool slightly then enjoy warm.
Zoe’s Wombok and Coriander Sauerkraut
Ingredients:
3 cups wombok, shredded
½ cup fresh coriander, roughly chopped
1 ½ tbsp. kosher salt or sea salt
½ tbsp. coriander seeds
½ tbsp. cumin seeds
½ cup filtered water
Method:
Place everything in a sterilised jar. Leave on the kitchen bench for up to a week to ferment.
Let the excess air out over the week and once achieve the desired flavour refrigerate.
You can add to the following to help you absorbed the meal more affectively.
Meatball or roast vegetable sandwich or roll
Add as a condiment to a roast, curry, or stew.
You can also find more delicious and healthy recipes on our website:
From The House of Wellness Season 7, Episode 36.
Join Luke Darcy, Jo Stanley, Jacqui Felgate and Dr Nick Carr, for your weekly slice of TV goodness that helps you get well, stay well, live well, and look fabulous. Watch LIVE every Friday at 2pm and Sunday at 12 noon on Channel 7.
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