Superfood kale has the highest oxygen radical absorbance capacity (ORAC) value of any vegetable at 1,700. (The next best spinach at 1,260, according to the USDA). The ORAC reflects the antioxidant value of a food.

Kale, like other cruciferous vegetables, is a great source of calcium; iron; and vitamins A, C, and K and contains seven times the beta carotene of broccoli and 1O times as much lutein and zeaxanthin. Kale also contains protein and fiber.

Kale Shake Super Green

3/4 cups kale, stems removed, chopped
2 medium celery staks, chopped
1/2 cup frozen mango
1/8 cup fresh parsley, chopped
1/8 cup fresh mint, chopped

Lunch: Kale and Brussels Sprouts Salad

4 x leaves kale, any variety, stems removed, chopped
5-8 x fresh Brussels sprouts, stem removed, chopped into small pieces
1/2 tablespoon olive oil
Sea salt and ground pepper to taste
2 x teaspoons ground mustard
1 x apple, cored, chopped

In a medium bowl, combine kale, Brussels sprouts, olive oil, mustard, ground pepper, and sea salt. Massage for about 1 minute until kale begins to wilt. Add apple pieces and toss well. Serves 2-4.

Dinner: Kale Soup

1 x bunch kale, any variety, stems removed, chopped
8 x tablespoons olive oil
1 x medium onion, diced
6 x cloves garlic, minced
1 x small dried red chili, seeds removed, chopped
1 x bay leaf
Sea salt and pepper
4 x leeks, chopped
7 x cups water or vegetable stock

In a large soup pan, combine olive oil, onions, garlic, red chili, bay leaf, sea salt, and pepper. Cook over medium heat for 3-5 minutes until onions are translucent. Add leeks and 1 cup of water or stock. Stir together, cover, and cook slowly for about 5 minutes. Add kale and allow to steam until kale is wilted. Add the remaining water or stock and bring to a boil. Lower heat and allow to simmer for 30 minutes. You may serve the soup immediately, but if you allow t to sit for about an hour the flavors will further develop. Serves 4-6.