Kale is a descendent of the wild cabbage, which originated in Asia Minor and was first brought to Europe around 600 B.C. by Celtic wanderers. Curly kale was a significant crop during ancient Roman times and a popular vegetable among the peasant class in the Middle Ages. In the 17th century, English settlers brought kale to the United States.

While it resembles curly spinach, kale is a member of the cabbage and Brussels sprouts family. The leaves of the kale plant have an earthy flavor and more nutritional value for fewer calories than almost any other food around. Kale can be found in markets throughout the year, but it's in season from the middle of winter through the beginning of spring, when it's more widely available and has a sweeter taste.

Its anti-inflammatory properties and superior antioxidant profile make kale one of nature's healthiest vegetables. It's rich in anti-inflammatory nutrients and antioxidants; insufficient consumption of these creates a risk of chronic inflammation in the body, which, along with oxidative stress, are major risk factors for the development of cancer. Kale's uncommonly high concentrations of anti-oxidants such as lutein and beta-carotene protect against oxidative stress and health problems related to oxidative stress, including cataracts, atherosclerosis, and chronic obstructive pulmonary disease (COPD).

Increased intake of kale has been related to a decreased risk of colon cancer, breast cancer, bladder cancer, prostate cancer, and ovarian cancer. This is attributed to kale's generous load of phytonutrients and vitamins A, C, and. K. According to a study in the American Journal of Clinical Nutrition, eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer. In addition, kale's high fiber content helps to lower cholesterol levels and reduce the risk of heart disease (particularly when the kale is cooked instead of raw).

One cup of chopped kale has 34 calories, 0 g fat, 2 g protein, and 1 g fiber. To get more kale in your diet, try substituting it for spinach…or try this delicious side dish.

Kale with Caramelized Garlic

11/2 pounds fresh kale, tough stems removed and discarded, leaves thinly sliced (16 cups) 2 cups water 1 tablespoon olive oil 8 cloves garlic, thinly sliced 1 teaspoon red wine vinegar 1/4 teaspoon salt 1/8 to 1/4 teaspoon red pepper flakes

1. Place kale and water in large saucepan; bring to a boil over medium-high heat. Cook, covered, until kale is tender but still bright green, about 6 to 8 minutes. Drain in colander.

2. Meanwhile, heat oil in large nonstick skillet over medium heat. Add garlic; cook and stir until garlic is golden brown, being careful not to allow garlic to burn, about 4 minutes. Add kale, vinegar, salt and red pepper flakes; stir to mix well.

Makes 6 servings (1/2 cup per serving)

Nutritions per Serving:
Calories 83, Total Fat 3g,
Saturated Fat 0g, Protein 4g,
Carbohydrate 13g, Cholesterol 0mg, Dietary Fiber 2g, Sodium 241mg

Dietary Exchanges:
1/2 Fat, 1 Vegetable