Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available. It is abundant and flavoursome in the winter months, with a nutty taste, earthy flavour and it works well in a wide range of recipes. Add it to soups and salads, your energising morning smoothie or (my favourite) drizzle with olive oil, crisp it in the oven and enjoy it as a crunchy snack.
Kale is a cruciferous vegetable and like other dark green, leafy vegetables, it is high in antioxidants, which help to counteract oxidative damage. Kale also contains four times the vitamin C content and twice the selenium content of spinach, as well as nutrients like Vitamin E and beta-carotene, which are all important for supporting a healthy immune system, especially at this time of year.
Kale is also an excellent source of vitamin K which is important for blood clotting. A single raw cup contains almost 70% of the recommended daily amount.

Immune supporting kale soup

Boost your daily vegetable and vitamin intake with this warming soup that’s perfect for winter Serves 4

1. Heat the oil in a large pan and add the onions and leek and stir for 5 minutes, until soft.
2. Add the carrots, celery, beans, kale and oregano and stir.
3. Pour in the vegetable stock and cover, simmering over a gentle heat for 45 minutes.
4. Serve as it is for a chunkier soup, of blitz in a blender if you prefer it smooth.