The "K" in Kale

     Always try to get vitamin K through food and check with your physician regarding your intake. If you are on certain medications including blood thinners, then you will want to avoid foods containing vitamin K.
     Vitamin K allows your blood to clot normally.  It helps protect your bones from fracturing and prevents postmenopausal bone loss. Vitamin K prevents calcification of your arteries and provides possible protection against prostate and liver cancer.
     Excellent sources of vitamin K include: spinach, brussel sprouts, swiss chard, green beans, asparagus, broccoli, kale, mustard greens, peas and carrots.

Healthy Breakfast Frittata: (Prep and cook time - 20mins)
1/2medium onion, minced
4 medium cloves garlic, chopped
1/4lb ground lamb or turkey
1 & 2TBSP chicken broth
3cups rinsed and finely chopped kale(stems removed
5omega-3 enriched eggs
salt&pepper to taste

     Mince onion and chop garlic, let them sit for 5mins to enhance their health promoting benefits. Preheat broiler to low. Heat 1TBSP broth in a 9-10inch stainless steel skillet. Saute' onion over medium heat for about 3mins, stirring often. Add garlic, ground meat and cook 3mins over medium heat, breaking up clumps. Add Kale and 2TBSP broth. Reduce heat to low and continue to cook for 5mins. Season with salt & pepper(optional) and mix. Beat eggs and pour over top of mixture evenly. Cook on low for another 2mins without stirring. Place skillet under broiler in middle of the oven. As soon as the eggs are firm, it is done...about 2-3mins.