Kale seems to be the new “it” food. Everywhere you look, kale is the featured ingredient – kale chips, kale pasta, kale pancakes, and kale smoothies. But it’s no surprise; kale is rich in calcium, fiber, magnesium, phosphorus, potassium, and it has a high concentration of the antioxidant vitamins A, C, and K. Look for kale that has firm, deep colored leaves with strong stems.

Prep Suggestions: Take advantage of the fat-soluble nutrients in kale, and eat them with a little oil. For example, pair with salad dressing or bake them into chips. Blend them into smoothies, simmer in soups or braise for a delicious side dish. The possibilities are endless.

Nutrition Score: One cup of kale is an excellent, potent source of Vitamin K, Vitamin A, Vitamin C, fiber and carotenoids. Research has also shown that kale contains 45 different flavonoids with a variety of antioxidant and anti-inflammatory effects.