Tag: yam

Vitamin K: The Crucial Role in Human Health, Sources and Considerations – Gordon Ramsay’s version

Vitamina K: Il Ruolo Cruciale nella Salute Umana, Fonti e Considerazioni

Vitamin K is a precious ally for human health, a fat-soluble substance released by the body only when needed. This vitamin, accumulated in the liver, plays a vital role in blood clotting and maintaining bone health. It is important to note that vitamin K is fat-soluble, meaning it is only effectively absorbed when ingested with lipids. This vitamin performs essential functions in our body, and its deficiency can have serious consequences, especially in newborns. Vitamin K is present in different forms.

In this article we will explore the role of vitamin K, the food sources in which it is present, when supplementation is necessary and possible contraindications.

The Role of Vitamin K

Vitamin K plays a fundamental role in blood clotting, ensuring that our body can heal from wounds without incurring bleeding. Furthermore, it contributes to bone health, often associated with the intake of vitamin D. In some cases, you can find supplements containing both of these vitamins. It is clear how dangerous a deficiency of this vitamin is for human health, which can occur due to diseases that limit its intestinal absorption or due to prolonged use of antibiotics.

Vitamin K also plays a key role in cardiovascular health, reducing the risk of atherosclerosis, a condition in which artery walls harden due to the buildup of calcium, cholesterol, inflammatory cells and fibrotic material. Recent studies have also suggested a link between vitamin K intake and a lower incidence of brain cell inflammation, reducing the risk of cognitive decline, similar to what is observed with some B vitamins, such as B6 and B12, which counteract this form of cognitive deficit.

Different Forms of Vitamin K

There are three main forms of vitamin K:

  1. Vitamin K1 (Phylloquinone): This form is obtained through nutrition and is abundant in green leafy vegetables such as kale, spinach and lettuce. Vitamin K1 supports the blood clotting process.
  2. Vitamin K2 (Menaquinone): This form is produced in our body, mainly by intestinal bacteria, and is present in some fermented foods. Vitamin K2 is critical for bone health and can help prevent osteoporosis.
  3. Vitamin K3 (Water-soluble Menadione): This form is chemically synthesized and is used in the medical field for the formulation of drugs that regulate blood clotting.

Food Sources of Vitamin K

You can get both vitamin K1 and K2 by following a balanced diet. Here are some of the main food sources:

  • Green Leafy Vegetables: Such as cabbage, spinach, broccoli and green cabbage, also rich in folic acid (vitamin B9).
  • Lettuce
  • Vegetable oils: Such as soybean oil and canola oil.
  • Legumes
  • Fruit: Like blueberries, strawberries, kiwis and figs.
  • Meat
  • Egg
  • Liver
  • Natto: A Japanese food derived from the fermentation of soybeans, particularly rich in vitamin K. It is also considered useful in reducing LDL cholesterol and the risk of cardiovascular disease.
  • Fermented Products: Such as cheeses and whole yogurt, which contain fair quantities of this vitamin.

Daily Requirement

The daily requirement of vitamin K in adults is approximately 140 micrograms per day. This quantity can easily be achieved with a varied and balanced diet, including at least 200 grams of vegetables per day and integrating foods such as yogurt and cheese.

Vitamin K deficiency

Vitamin K deficiency in healthy adults is rare, but can occur in some conditions, such as chronic diseases that reduce intestinal absorption, prolonged antibiotic treatment, or anticoagulant therapy. In the latter case, taking drugs such as warfarin can reduce blood clotting and affect the function of vitamin K.

Vitamin K Deficiency in Newborns

In newborns, vitamin K deficiency is more common and can cause serious problems. During the first few months of life, breastfed babies may be at risk of vitamin K deficiency unless they are given a vitamin K supplement shortly after birth. Vitamin K deficiency in newborns can lead to potentially fatal bleeding, known as “vitamin K deficiency hemorrhages.”

Contraindications and Side Effects

Before taking vitamin K supplements, it is important to consult a doctor. Excessive intake of vitamin K can lead to side effects such as reduced liver function, hot flashes and tightness in the chest. Supplements, even if natural, should only be taken if there is a real need and under the supervision of a health professional.

In conclusion, vitamin K is crucial for our general well-being, but it is essential to maintain an adequate supply through a balanced diet. If you have any doubts about the need for supplements, it is always best to consult a doctor for a precise evaluation.


Father, Husband, Journalist. A #GlutenFree and #Fearless traveller.

Gratin carrots, the recipe with honey and parmesan – Gordon Ramsay’s version

Gratin carrots, the recipe with honey and parmesan

If you are looking for a tasty, tasty and original side dish… you are in the right place! Today we prepare the carrots au gratin with honey and parmesan. I don’t have to tell you, they’re simply amazing, right? But don’t worry, they are also very easy because the preparation steps are few and simple.

The ace up the sleeve of this gratin carrots recipe is precisely the combination of parmesan with the honey. The first creates a irresistible crust under the carrots. The second gives one light frosting to the surface and the carrots become simply irresistible. A light, creative and vegetable-based side dish: what more could you want?

Baked gratin carrots, here’s how to prepare them

Even though the recipe is very simple, here are some small suggestions for obtaining truly perfect carrots au gratin with parmesan and honey:

  • Cutting carrots: Try to cut the carrots as evenly as possible. Then try to obtain large pieces that are more or less the same. This way the carrots will cook well, without some being cooked and others still being hard.
  • The cheese: I opted for parmesan but if you love strong flavours, the gratin carrots are also delicious with grated pecorino romano. In this case the contrast between the flavor of the cheese and the sweetness of the honey will be even stronger!
  • Honey: it is not essential, if you don’t like it you can omit it. However, you should know that you don’t taste much of him. In fact, it is only used to create a light glaze on gratin carrots. I used wildflower honey.
  • Cooking: I recommend cooking them in the middle position of the oven. In this way, being halfway, they will cook well both on the bottom and on the top.

I think I’ve told you everything, all you have to do is preheat the oven and prepare these delicious gratin carrots. I’m curious to know if you too will be surprised by their original taste and by that irresistible crust that is created around them! And please, if you try them and would like to show us your preparation, share a photo on social media and tag @tantofood.it!

Other recipes with carrots not to be missed:

How to make puff pastry at home | 4 rounds – Gordon Ramsay’s version

How to make puff pastry at home

How to make puff pastry at home

Watch the video of the classic puff pastry made by Cucina Geek’s grandmother to learn!

How to make puff pastry at home

Homemade puff pastry

The traditional recipe for puff pastry with 4 rounds of folds from Cucina Geek’s grandmother. The process requires a few steps, being 4 rounds of folds and between each round there is 30 minutes of rest for the dough, but otherwise it is not that complicated.

Preparation 30 minutes

Cooking 0 minutes

REST 2 hours

Scope doughs

Kitchen French kitchen

Portions 4

Calories 560 kcal

  • 325 gr Flour 00
  • 100 ml waterfall at room temperature
  • 250 gr butter
  • 1 pinch of salt
  • Make the pastel with water and flour. Add a pinch of salt

  • Make the dough with flour and butter

  • Place the dough in the refrigerator covered with cling film for 5 minutes

  • Roll out the dough into a square shape

  • Roll out the crayon into a larger square

  • Close the dough inside the crayon

  • Roll out the dough and create a rectangle

  • Proceed with the first round of 3-folds and let the dough rest covered in cling film in the refrigerator for 30 minutes.

  • Proceed with the second round of 4-folds and let the dough rest covered in cling film in the refrigerator for 30 minutes.

  • Proceed with the third round, making 3 folds and leave to rest in the refrigerator again for 30 minutes

  • Proceed with the last round of 4 folds and then leave to rest in the refrigerator for an hour

Keywords homemade puff pastry

Making puff pastry at home it may be scary, but you know that – as Cucina Geek’s grandmother explains and shows them to you – everything becomes within everyone’s reach. Of course it is easier to buy ready-made puff pastry at the refrigerated counter, but like all homemade preparations, it is not the same. The flavor and fragrance of homemade puff pastry is very different from that of industrial puff pastry. Then you want to have the satisfaction of learning how to make pastry dough?

Ingredients for making puff pastry:

  • 325 g of 00 flour
  • 100 ml of water at room temperature
  • 250 g of butter
  • a pinch of salt

Phases of homemade puff pastry

You can knead with a planetary mixer (easier and more convenient option so as not to heat the dough) or by hand:

Here is a list of the steps for making puff pastry at home:

  1. Making Pastel
  2. Making the dough
  3. Roll out a smaller square-shaped loaf
  4. Pastel application in the shape of a larger square
  5. Place the smaller square or the block on top of the larger square of the crayon and embed it in the crayon
  6. Roll out the dough into a rectangle and make 3 folds
  7. Place in the refrigerator for 30 minutes
  8. Roll out the dough without pressing too much, always leaving the part open at the front and then make 4 folds
  9. Place in the refrigerator for 30 minutes
  10. Repeat the step to have 3 folds and put back in the refrigerator
  11. Repeat the step to have 4 folds and put back in the refrigerator
  12. Before the holidays we double or triple the doses so as to do it once we divide the dough into 2 or 4 loaves and freeze it

How to make puff pastry at homePreserving homemade puff pastry

You can freeze the puff pastry. Before Christmas we triple this dose and divide the puff pastry obtained into small loaves, we put them in freezing bags and when we have to make dirty muss, millefeuille, quick appetizers or a rustic pizza, we take it out.

It is left to defrost in the refrigerator and is then ready to be used for savory or sweet recipes as this is a neutral dough.

How long can it take to make puff pastry at home?

2 hours in the fridge to rest and about 30 minutes to knead and make the folds.

When you become practical it is very easy to make the puff pastry dough at home. It’s all about overcoming the fear of trying it for the first time! 🙂

The origin of puff pastry

Just think that puff pastry was already made in medieval times in the territories under Arab influence, but we are pretty sure that it was born before the times of the Greeks and Romans. In a book by a Spanish pastry chef from 1607 we already find a puff pastry recipe similar to the one made today. However, the invention of the giro method is attributed to the French pastry chef Careme in the second half of the eighteenth century.

How many turns of puff pastry do you make?

It depends on the final preparation but as far as the number of turns is concerned, there are those who do 3 and those who even do 6, but in pastry making it is common to do 4 to obtain better results because 4 folds give rise to around 256 layers.

Quick or classic puff pastry?

The following have been very popular around the web lately Quick puff pastry recipes, but the result cannot be said to be the same as classic puff pastry. You can’t really make mille-feuille with it, for example. Maybe it’s fine for a rustic pizza, for which a shortcrust pastry would also be fine.

There are those who even want to make puff pastry without butter, puff pastry with oil… in short, what we want to tell you is that in reality all this will certainly not give you the same result. If you really want to make puff pastry, take the necessary time, about two and a half hours, but considering that in the two hours of rest you can always do something else, and make real puff pastry at home!

Pastry chefs never use this “quick” method which does not involve pastel and dough, but frozen butter and ice water. They don’t make crayon and stick they put everything together with very frozen butter and very frozen water. More than a puff pastry, it is a shortcrust pastry, quick puff pastry.

If your grandmother’s recipe from CUCINA GEEK for making puff pastry was easy to follow, try other recipes that include homemade dough such as pizza in a Roman pan, instant pan-fried focaccia, baked panzerotti, Barese onion calzone , olive oil piadina and Genoese focaccia.

Proudly powered by WordPress

By continuing to use the site, you agree to the use of cookies. Click here to read more information about data collection for ads personalisation

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Read more about data collection for ads personalisation our in our Cookies Policy page