Kale is one of the healthiest foods you can add to your diet. In fact, it’s been found to have the greatest antioxidant capacity of all fruits and vegetables. And is an excellent source of vitamins K, A, and C. As well as manganese, fiber, magnesium, iron, and potassium. All of the nutritional value comes in a low calorie package. Kale is a member of the headless cabbage family, which also includes broccoli, cauliflower, and brussels sprouts. Smaller kale leaves have a mild flavor making them a really good option for salads. Choose deeply colored leaves for tenderness and optimum flavor. Keep your unwashed kale in a plastic bag and store in the crisper of your refrigerator. Place a damp paper towel in the bag to keep it moist and always cook your kale within a few days of purchasing. To prepare kale, remove the sitter vein in the leaves and stem. Kale can then be steamed, sautéed, or baked. Cooking time is about 8-15 minutes depending on the method making it a quick side dish. Kale chips are super popular and make a great snack. The secret to a perfect result every time is to distribute the oil and the spices evenly on the leaves and to avoid over-crowding them on the baking sheet. Shredding and briefly blanching kale for a salad softens its sturdy texture keeps it crunchy enough to support heartier ingredients like hard boiled eggs or bacon. Try adding kale to your next batch of pesto or sauté it with garlic and red pepper flakes. So the next time you see kale on a restaurant menu, or you read it in a recipe you’re making, give it a try! It’s not nearly as unusual as you might think and the flavor can be fantastic.