Kale

There's a lot of talk about super-food lately, so what exactly is up with the ruffled dark lettuce called kale? Kale, is a form of cabbage and in the same family as lettuce, spring greens, and brussel sprouts. That said, it is an excellent substitute is those aren't exactly to your liking. It also shares many of the same qualities as broccoli. It is excellent in soups, salads, by itself as a side dish. There is a trend lately where it is actually juiced. It is convenient especially since it can be microwaved, steamed, stir fried, and even dehydrated into the popular kale chips.

It is high in beta carotene (contributing to Vitamin A) and calcium (helping with bone health.) It is excellent in vitamins K (which the body uses in the production of antibodies and antibiotics) and C (assisting the immune system.) Based per 100g (about 3.5 oz) it has 5.63g carbohydrates, just 1.25g of that being sugar and 2.0g being fiber. It has less than .5g of fat and 1.9g of protein. Just like its lettuce cousin, it is also over 90% water. However, its most underrated qualities (which bump it up in to a super-food) are the sulforaphane and indole-3-carbinol. These two elements are released (especially when chopped or minced) revealing the anti-cancer causing properties of kale.

Kale is an amazing food, if you have not worked it into your diet you should. Its great as a compliment to the main course or as a side dish.