A member of the cabbage family, kale looks like collards but with curly leaves. It is a hardy autumn vegetable that grows best in a cool climate, and exposure to frost actually improves its flavor. Although the types of kale that form leafy red, yellow, and purple heads are used more often for decorative purposes (both in the garden and on the table) than as a food, all varieties are edible and highly nutritious.

Kale and other dark leafy greens, such as collard greens, mustard greens, and Swiss chard, are excellent sources of vitamin C and beta-carotene, which the human body converts to Vitamin A: In fact, as 1-cup serving of cooked kale contains almost a day’s supply of vitamin A and well over 50 percent of the daily requirement of vitamin C. Other nutrients found in a cup if kale include 20 mcg (micrograms) of folate, 100 mg calcium, 1 mg of iron, and 310 mg of potassium. It also provides more than 1 g of fiber and has only 50 calories.