Vitamin K and egg muffins

Vitamin K - why do we need it and where do you get it from?

The body has a limited ability to store vitamin K so is reliant on recycling it, but a genetic variant can disrupt the recycling of vitamin K and increase risk of deficiency.

We need vitamin K for blood coagulation and symptoms of deficiency can include anaemia, easy bruising and bleeding (nosebleeds, bleeding gums, or extremely heavy menstruation), due to reduced blood clotting.

We also need it for bone health so it’s really important that we get enough vitamin K in our diet.

The best sources of Vitamin K are dark leafy green veg like spinach, kale, cabbage, broccoli and Brussels sprouts. Vitamin K is a fat-soluble vitamin so needs to be consumed with fats.

My daughter, who has the vitamin K genetic variant, is a bit of a green veg dodger so I made these egg muffins as a vehicle to get some kale into her. They are also great for supporting blood sugar balance.

The Lifecode GX Nutrient Core provides information about your genetics and food response (gluten, lactose, caffeine and microbiome diversity), vitamin need (vitamins A, folate, B12, C, D, K and glutathione) as well as metabolism (sugar and fat, appetite, inflammation, blood pressure and circadian rhythm). Find out more here.

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Quinoa & Kale Egg Muffins

Quinoa & Kale Egg Muffins

8 ingredients · 30 minutes · 6 servings

1 1/2 tsps Avocado Oil
1/3 cup Quinoa (dry)
1 tbsp Extra Virgin Olive Oil
3 cups Kale Leaves (finely chopped)
1 Tomato (diced)
7 Eggs
1/4 cup Water
1/2 tsp Sea Salt

Method:

1. Preheat the oven to 350ºF (180ºC). Grease a muffin pan with the avocado oil.

2. Cook the quinoa according to package directions.

3. While the quinoa is cooking, heat the extra virgin olive oil in a large pan over medium heat. Cook the kale until wilted and tender. Remove from heat.

4. Add the cooked quinoa and the tomato to the wilted kale and stir to combine. Transfer the quinoa mixture evenly into the muffin cups of the prepared pan.

5. In a mixing bowl whisk the eggs until well scrambled. Whisk in the water and salt. Pour the egg mixture into the muffin cups to cover the quinoa, kale and tomatoes.

6. Bake for 15 to 18 minutes or just until the egg is cooked through and no longer liquid on top. Remove from the oven, and let cool.

Leftovers: Refrigerate in an airtight container for up to three days, or you can freeze and reheat gently wrapped in tinfoil.