5 Vitamin K-Rich Lunch Ideas For a Week

Looking for healthy lunch ideas for a week? Check these 5 Vitamin K-rich lunches to keep your body fit and healthy.

Vitamin K strengthens your immune system and prevents several other types of risks. It helps form calcium in the soft tissue and prevents the loss of elastic fiber in the heart and lungs. Vitamin K prevents clotting in the blood and helps the bones become stronger, reducing the risk of bone fractures. 

Iceberg Lettuce Dal

Iceberg lettuce is a refreshing food to eat during hot weather. Though it is low in fiber, it has high water content, calcium, potassium, Vitamin C and folate. 1 cup of iceberg lettuce meets 20% of the daily value of vitamin K required by the body. A cup of shredded iceberg lettuce has 10 calories. When you mix it with lentils its mineral content increases making it one of the best fulfilling lunches to have on a summer afternoon.

Iceberg Lettuce Dal

Ingredients

1 cup shredded iceberg lettuce

Half cup lentils

1 onion and tomato chopped

3 green chilies sliced

3 garlic cloves crushed

Sprig of curry leaves

Handful of chopped coriander leaves

1 tsp mustard seeds cumin seeds

Half teaspoon asafoetida

1 teaspoon salt

2 tsp oil

Recipe 

Heat oil in a pressure cooker. Add mustard seeds, cumin seeds, curry leaves, asafetida, garlic cloves, green chilies, onion, tomato, coriander leaves, shredded lettuce and fry for 5 minutes. Add washed lentils and two cups of water. I like to add one teaspoon of tamarind paste (optional). Pressure cook for 3 whistles. Open the pressure cooker, add salt and mix them well. Use less cups of water because lettuce has a lot of water content.

Beet Greens Coconut Curry

The luscious green leaves on the top of beetroot are nutritious and tasty vegetables to include in your everyday diet. Half cup of cooked beet greens has 368 micrograms of Vitamin K. It is also rich in vitamin C, essential for boosting your immunity. It is low in fat and calories. Beet greens are rich in vitamin A. The other important minerals including calcium, magnesium and iron are present in this healthy vegetable. Dark leafy greens are always best to include in your lunch menu to get the daily requirements of vitamins and minerals. Adding coconut and lentils with beet greens enhances its flavor, taste and nutritional value.

Beet Greens Curry

Ingredients

1 cup beet greens chopped

Half cup moong dal boiled

Half cup coconut, chili and cumin seeds paste

1 tsp turmeric and chili powder

1 teaspoon salt

1 teaspoon mustard seeds

 a sprig of curry leaves

 half teaspoon asafetida

 2 tsp coconut oil

Recipe

Heat coconut oil in a pan. Add mustard seeds, curry leaves, asafetida, beet greens and fry well for 10 minutes until it’s completely cooked. Add coconut paste, boiled moong dal, turmeric, chili powder and salt. Adjust the consistency with water and simmer for 20 minutes.

Okra Masala

Ladies finger okra is packed with nutrients and low in it helps in strengthening bones and supports a healthy immune system. 1 cup boiled okra has 64 micrograms of Vitamin K which is 53 % of the daily value. Okra is also rich in vitamin A, C, magnesium and folate. Most people do not like to eat okra because of its sliminess, but roasting it in the oven or even a quick stir fry is a great way to include this nutritious vegetable in your everyday lunch menu.

Okra Masala

Ingredients

1 Cup Okra diced

1 onion and tomato chopped

1 tsp turmeric, chili powder, coriander powder, cumin powder, garam masala

1 tsp ginger garlic paste

2 teaspoon of cashew nut powder

1 teaspoon salt

3 tsp oil

Recipe

Heat oil in a pan. Add diced okra and fry for 5 minutes until it becomes crispy and soft. This step helps to remove the sliminess from the lady’s finger. Remove the okra.

Heat oil in a pan. Add onion, tomato, ginger garlic paste, spices, salt and let it simmer for 5 minutes. Add the okra and let it cook for 5 minutes. Finally sprinkle cashew nut powder, close with the lid and let it simmer for 5 more minutes. This goes well with chapati and rice.

Roasted Brussel Sprouts

Brussel sprouts is one of the cruciferous vegetables which can be made as a nutritious side dish for lunch. It is low in calories but high in fiber and nutrients. 1 cup Brussel sprouts has 219 microgram of vitamin K which is approximately 182 % of daily requirement. Brussel sprouts help in preventing blood clotting and strengthening the bones. Eating Brussel sprouts as a part of your diet helps in promoting digestive and immune health.

Roasted Brussel Sprouts

Ingredients

1 cup Brussel sprouts halved

1 tsp chili powder

2 tbsp crushed garlic

1 teaspoon salt

2 tsp oil

Recipe

Rub Brussel sprouts with oil, chili powder, crushed garlic and salt. Marinate for five minutes and roast in a cast iron pan until crispy.

Spring Onion Sambar

Spring onions have plenty of nutrients including vitamin K and Vitamin C. It has flavonoids and Sulphur-containing compounds that help in preventing free radical damage in the body. Sulphur is one of the main minerals that helps in inhibiting fungal growth. Vitamin K enhances blood circulation in the body.1 cup of spring onions has 307 microgram of vitamin K which is 172 percent of the daily requirement. Spring onions can be made into good side dishes instead of just using them as a garnish.

Spring Onion Sambar

Ingredients

One cup spring onions chopped both leaf and bulb

1 cup lentils boiled

Half cup tamarind water

1 onion and tomato chopped

1 tsp turmeric chili powder sambar Powder coriander powder

one and half teaspoon salt

1 tsp mustard seeds, cumin seeds and fenugreek seeds

1 tsp asafetida

2 tsp oil

Recipe

Heat oil in a pan. Add mustard seeds, cumin seeds, fenugreek seeds, asafetida, onion, spring onion bulbs, tomato, spice powders, salt and cook for 10 minutes. Add boiled lentils, tamarind water and simmer for 5 minutes. Add the spring onions chopped leafy part and boil for 10 minutes.

Note: You can cook all these recipes together on a day and use them in order as mentioned. All these recipes stay good for 5 days except beet greens coconut curry which must be consumed within 2 days.

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