While spinach and broccoli enjoy much of the super food spotlight, kale remains the understated king of the greens. In the cruciferous family, this crisp, leafy plant surpasses most vegetables in its high concentrations of vitamins, minerals, and antioxidants. It’s particularly high in cancer-conquering nutrients like vitamin K, flavonoids, and carotenoids. And it’s a superb source of vitamins A and C, magnesium, and calcium.

Here’s how to get more of this VIP veggie:

• Throw kale into any casserole or dish where you’d otherwise use spinach — like lasagna, enchiladas, soups, and omelets. Or just chop the leaves into small pieces and mingle with your favorite hot pasta.

• Saute kale with olive oil, minced garlic, salt, and pepper for a quick side dish. Sprinkle some lemon juice on top for added flavor.

• Use kale in place of ordinary salad leaves. Try finely chopping and mixing it with dried cranberries or raisins and slivered almonds. Lightly dress with olive oil, balsamic vinegar, and a dash of salt, then let it marinate for an hour or more in the fridge before serving to soften and sweeten the leaves. It’s also a great item for brown-bag lunches or office potlucks.

• Make veggie chips: Slice kale into small pieces, toss with olive oil, then sprinkle with a little salt and parmesan. Bake at 300 degrees for 15-20 minutes until crisp, but not burned; let sit a few minutes when you remove from the oven.

For more recipe ideas, visit www.fruitsandveggiesmorematters.org.