f you’re looking to expand your repertoire of vegetables, consider kale on your next trip to the produce market. This often-overlooked leafy green is earning well-deserved celebrity status from nutrition experts, chefs, and home cooks alike.

Just one cup of kale provides 5 grams of fibre and 15% of the daily requirement of calcium and vitamin B6, as well as 40% of magnesium. Kale is an antioxidant powerhouse, too. That same serving offers 180% of the daily requirement of vitamin A, 200% of vitamin C, and 1,020% of vitamin K.

Kale is an easy cool-season crop to grow, but if you buy it from your grocer, choose kale with firm leaves and stems. The freshest kale has deeply coloured leaves of green, purple, or deep red. The smaller the leaf, the more tender and mild the flavour. If using mature leaves, slice away the center rib to avoid a bitter taste.

Kale Pesto
Delicious as a topping for pasta or bruschetta.

Kale and Leek Soup
A bold flavoured soup with wonderful texture.

Kale & Pear Green Smoothie
Though it contains a full cup of kale, this smoothie is surprisingly sweet.