One of the most powerful vegetables you can possibly eat is a rough textured leafy green that goes by the name of Kale.  Kale comes from the cabbage family and is not widely known or used in America.

Why So Good?

Kale has been ranked atop the list of vegetables for ORAC rating.  Oxygen radical absorbance capacity (ORAC) is a number that is given to fruits and vegetables that can fight free radicals, which damage your cells.  The USDA measured kale in at a 1770 ORAC rating which is about 500 points higher than the next vegetable (#2 spinach) on the list.

Kale is also host to powerful cancer fighting properties, which have been shown to protect from breast, cervical and colon cancer.  The veggie is packed with calcium, iron and vitamins A, C and K. As if everything already listed wasn’t enough, around two cups holds 4 grams of protein and 3 grams of fiber.

How To Eat?

Kale is not exactly the most appealing looking food right off the bat.  The leaves are rough in texture and thick, with thick hard stems.  It can be eaten war, but unless you are a raw-foodist or really into the raw taste and texture of kale, some other techniques are suggested.  It can also be steamed (which will soften the leaves and stems up), or roasted in the oven.

Attached is a recipe for cooking kale with orzo.  http://allrecipes.com/Recipe/Orzo-with-Kale/Detail.aspx