Whole-Wheat Pasta with Kale and Roast Chicken is a simple, yet delicious dish that pulls in a dose of Kale. This delicious recipe is seasoned simply with black paper, salt and coriander. For extra body use your choice of either chickpeas or white beans. The kale is pureed, so if you have not yet acquired a taste for kale, the dish will not be overpowering.

Bring kale into your morning. This recipe for Braised Kale Fittata is full of healthy goodies you are sure to love. It incorporates your choice of cheese, Gruyere, or Parmesan, as well as a hearty helping of oregano. The kale is paired with cherry tomatoes to give every bite a rich burst of flavor. This recipe makes four helpings so feel free to share, or store it for another morning.

If you love the organic taste of kale, this recipe is for you. This Roasted Squash and Kale Salad is a pleasant mixture of bold flavors. The base of the salad consists of butternut squash, lightly roasted, and uses cucumbers and onions for a nice crunch. The homemade dressing blends together soy sauce, fresh lime juice, sesame oil, ginger and creamy peanut butter for an irresistible vinaigrette.

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It’s loaded with nutrients. One cup of kale has 700% of your recommended daily amount of vitamin K. Other nutrients kale is loaded with include vitamin A, vitamin C, calcium, potassium, iron, manganese, copper, and phosphorus. It’s the most nutrient-rich of all vegetables.

It can prevent cancer. Many of kale’s nutrients, especially vitamin K, are antioxidants or anti-inflammatories that have cancer-preventing properties. Kale seems to be particular effective at lowering your risk of colon or breast cancer.

It has tons of fiber. Like all fruits and vegetables, kale contains a large amount of fiber, which is good for your digestive system.

It lowers blood cholesterol. The fiber in kale has another benefit: it binds to bile acids in your digestive system, causing them to be excreted. Bile acids contain cholesterol, so your body has to dip into its cholesterol stores to replace them. That means eating kale can lower your cholesterol levels. This property greatly increases when kale is steamed, so steam your kale if this particular benefit appeals to you.

It aids in detoxification. Certain molecules in kale improve the natural process by which our body removes toxins.

One warning: all that vitamin K can interfere with blood thinning medications, so be careful if you take anticoagulants. If you don’t, load up on the kale. Hardier, darker kale is the most nutrient rich, and it particularly thrives during the winter.

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