By Dr. Sirisha Potluri:
Amaranth greens has 1140 µg amount of Vitamin K (phylloquinone) in 100 g of raw greens.
VITAMIN K (phylloquinone)
Similarly to vitamin D, vitamin K can be acquired from non-food source. It can be produced by bacteria in our gastrointestinal tract, this manufactured vitamin K is than easily absorbed by our body.
There are two natural forms of vitamin K, menaquinones from fish oil, meats, also synthesised in the gut (K2) and phylloquinone from plant source (K1). Synthetic form is called menadione (sometimes used as nutritional supplement). The major role of vitamin K is blood clotting that prevents uncontrolled bleeding. Vitamin K is crucial for activation of several proteins that are necessary to form a blood clot. Vitamin K is also involved in synthesis of bone proteins, this ensures proper bone density and prevents hip fractures.
Amaranth stir fry
Ingredients:
*Big bunch of amaranth greens ( if stems are tender we can use them too in the recipe)
*10-12 garlic cloves
*2 medium red onions diced
*2-3 green chillis
*Indian spices for Thadkha ( turmeric, mustard seeds, cumin seeds , curry leaves, split chick peas and urad dal)
*spice powder made by blending 3 Tablespoons of dry roasted peanuts and 8-10 dry roasted red chili , 1 tablespoon cumin seeds , 1 tablespoon flax seed powder, 1 tablespoon sesame seeds, 2-3 garlic cloves. This spice powder gives delicious taste to this stir fry.
Instructions:
Heat a thick bottom pan , add mustard seeds, cumin seeds , curry leaves, split green chili’s chopped garlic and onions – sauté these for few minutes, now slowly add thinly chopped amaranth leaves ,let everything sauté for few minutes and cover with lid to let it cook for five minutes. Now open the lid and cook for few more minutes to let water evaporate little bit .
Now add 2-3 tablespoons of the spice powder we made and mix well and cook for 2-3 minutes . You can add more spice powder if like it spicy. Add salt at the end according to your taste. This stir fry tastes great with out salt too. Amaranth greens naturally have salt in them, so be careful when adding salt, it might get too salty.