Nutrition

How to Give your Children Extra Vitamin K2—These 3 Delicious Ways

Is your child getting enough Vitamin K2 for proper jaw and teeth development? Here are 3 kid-friendly recipes to add more Vitamin K2 to your child's diet.

by Dr. Burhenne

cinnamon buttered popcorn

One of the most important vitamins for your child’s developing jaw and teeth (and bones for that matter) is Vitamin K2. Depending on where you live Vitamin K2 can be easy to obtain or, thanks to modern technology, can be delivered right to your doorstep within a couple of days. The majority of Vitamin K2 comes from animal products that are pasture-raised and grass-fed (a small amount comes from healthy intestinal bacteria that convert Vitamin K1 to K2 — but even those people with the healthiest of microbiomes can’t rely on that as an adequate source).

Vitamin K2 for Jaw Development

Vitamin K2 cooperatively works together with two other fat-soluble Vitamins, A and D, to move calcium around in your body, making sure that it gets to the proper places, namely your bones and teeth. These vitamins help keep calcium out of places that cause trouble, like your arteries. Vitamin K2 will also help ensure that your child’s face and jaw grows to its fullest and most functional proportions.  Another important way you can ensure this proper jaw development is by breastfeeding your baby for as long as possible. Learn more about the connections between breastfeeding, Vitamin K2 and proper development, here.

Sources of Vitamin K2

Remember to look for 100% grass-fed or pasture-raised when it comes to purchasing animal products to ensure you’ll be giving your kids Vitamin K2. Unfortunately, most commercial dairy and conventionally raised animals just won’t provide you with the K2 necessary for your health.  Studies show that only animals grazing on Vitamin K— rich grasses grown in highly nutrient-dense, clean and toxic-free soil provide a significant source of K2.  Bottom line: don’t waste your time or money on conventional products in the name of K2 because they just don’t provide it. If you can’t find grass-fed, or pasture-raised animal products in your local grocery stores, there are many online purveyors to choose from. Butcher Box is my favorite resource for this. My wife and I get all of our meat from them, delivered once every other month (now that the kids are out of the house, we don’t go through food that quickly anymore!)

Ready to jump in your kitchen and get more K2 in your diet? Try these 3 delicious ways to get more Vitamin K2 in your child’s diet:

Gouda and Spinach Dip

Warm Smoked Gouda and Spinach Dip

Print Recipe
gouda spinach dip
Certain cheeses like gouda and brie offer a healthy dose of vitamin K2 because of the bacteria used to culture them. There are other fermented foods like the Japanese soybean dish, natto that contains the highest amount of K2 than any other food. Feel free to try it if you are adventurous (it’s known to be a little slimy), or you can stick with more standard ways to make sure your little ones get their K2. This gouda dip is a delicious kid-friendly dip for celery, carrots or apple slices. If you’re lucky enough to come across goat gouda cheese, you’ll be getting extra K2 in because goats are already raised on vitamin K rich grass diets.
Prep Time: 7 minutes
Cook Time: 8-10 minutes
Servings: 1 serving (small bowl)

Ingredients

  • 2 tbsp Butter grass-fed, divided
  • 1/4 cup Onion chopped (or better a leek)
  • 1 dash Black Pepper
  • 1/2 cup Spinach finely chopped
  • 1/2 cup Milk grass-fed, whole
  • 1 tbsp Arrowroot Powder
  • 1 tbsp Water
  • 1/4 lb Gouda Cheese smoked, shredded
  • 2 tsp Salsa Verde optional, as hot as you can stand

Instructions

  1. On medium-low heat melt 1 teaspoon of the butter and add the onions and salt, cook until soft and translucent, about 5 minutes.
  2. Add rest of butter and stir in spinach, cooking another minute until spinach is wilted.
  3. Stir in milk and heat for another 2 minutes.
  4. Meanwhile whisk the arrowroot powder into the water.
  5. Stir into the milk mixture and add the gouda.
  6. Stir in the salsa verde and heat until cheese is melted and sauce is thickened, stirring frequently.

poached egg

Poached Eggs

Print Recipe
poached pastured eggs
Pasture-raised eggs are another delicious and kid-friendly food high in vitamin K2. Poaching offers a perfect way to prepare an egg, where you can cook the whites while leaving the yolk runny. It’s not only delicious but it preserves vital nutrients like cholesterol and omega-3 fatty acids intact. Encourage your kids to eat egg yolks early on by mixing them into all sorts of delicious foods like sweet potatoes, squash, avocado, sautéed greens, cauliflower or mashed potatoes. If they just aren’t into having their yolks on the runny side, don’t fret, they’ll still get their vitamin K2 in scrambled or hard-boiled eggs.
Prep Time: 5 minutes
Cook Time: 7 minutes
Servings: 1

Ingredients

  • 1 whole Egg pasture-raised, cracked and placed in a small dish
  • 1 dash Vinegar (this helps keep the egg white together)

Instructions

  1. Bring a saucepan to a rolling simmer and add vinegar.
  2. Create a gentle whirlpool in the pan of water with the end of a large wooden spoon.
  3. Carefully place the egg in and cook for 3 minutes.  
  4. Remove with a slotted spoon and serve immediately.

cinnamon popcorn

Spiced Cinnamon Buttered Popcorn

Print Recipe
cinnamon buttered popcorn
Here’s a fun and delicious way to get your kids to eat more vitamin K2 grass-fed butter while avoiding the chemicals of microwave popcorn. Plus, introducing herbs and spices like turmeric and cinnamon into your kid’s diet early on expands their palate as they grow, and adds to the diversity and health of their microbiome. This popcorn is mildly spiced, so feel free to add more if they like it!Follow these directions to make perfect stovetop popcorn, or use a popcorn maker.
Prep Time: 5 minutes
Cook Time: 8-10 minutes
Servings: 4 - 6

Ingredients

  • Popcorn
  • 3 tbsp Sea Salt or Coconut Oil
  • 1/2 cup Popcorn organic
  • Butter
  • 3 tbsp Butter grass-fed
  • 1/4 tsp Onion
  • 1/4 tsp Nutmeg
  • 1/2 tsp Cinnamon

Instructions

    Popcorn
    1. Heat a 3-quart saucepan to medium-high heat, add oil.
    2. When oil is hot, add a few popcorn kernels and cover.
    3. Once those have popped, add the rest of the kernels in an even layer.
    4. Remove from the heat for 30 seconds and return the pot back to the heat.
    5. When the popcorn starts to pop, slightly open the lid to let the steam escape and gently move the pan back and forth on the burner to prevent burning.
    6. Once the pops slow to a few seconds in between, remove from heat and transfer to a large bowl big enough to stir the butter on the popcorn.
    7. Season with spiced butter and salt.
    Butter
    1. While the pan is heating to make the popcorn, melt the butter on low in a small pan.
    2. Once melted, add the turmeric, nutmeg and cinnamon.

    With these three easy and delicious ways to get Vitamin K2 into your child’s diet, their palates will expand with tasty new flavors, and you can feel good about contributing to their health in a powerful way, now and in their future!

    Dr. Mark Burhenne

    What are your favorite foods that are rich in K2? Let me know in the comments below.

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    2 Comments

    Leave a Comment

    1. You need a warning about popcorn being a choking hazard, which should not be fed to kids younger than (?…I forget. It’s been too long since I had little ones).

    2. I’m a farmer. Diary goats need browse from woody plants like wild blackberry brambles and rose bushes, not grasses. Sadly, the majority of dairy goats in the U.S. are raised on dry lot and fed (often GMO) alfalfa and grain.

      Other than that, nice job promoting K2. ☺

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