Of all the super healthy greens, kale is king of them all. It is by far one of the healthiest and most nutritious plant foods around.

Kale is loaded with all sorts of healthy goodness and include such benefits as:

1 – High nutrition content

Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods around.Eating more kale is a great way to dramatically increase the total nutrient content of your diet.

2 –Packed full of antioxidants

Kale, like other leafy greens, is very high in antioxidants.Perfect for protecting you from the winter flu! They also have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, just to name a few.

3 – A perfect source of Vit-C

Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.

4 – Full of minerals

Many important minerals are found in kale, some of which are generally lacking in the modern diet. These include calcium, potassium and magnesium.

Fortunately kale is easy to add to your diet and I have a great recipe for you to use this weekend that will impress everyone. Alternatively put a few large handfuls onto a baking tray and place in the oven for 5-10 minutes. It turns lovely and crispy, I have it with every meal!

Cashew, Kale and Lime Nachos

The kale and tortilla chips are the base of this savoury trifle, the cashews and avocado are made as a creamy topping to make this dish complete.

Ingredients

100g cashews

6 soft corn wraps/tortillas

200g curly kale

2 limes

2 green chillies

Handful fresh coriander

Small tin of sweetcorn

1 avocado

Method

1 – Preheat oven 200/gas mark 7. Put cashews into a bowl and cover with boiling water and set aside

2 – Cut wraps/tortillas into quarters and then eights, spread them out on a baking tray and place in the oven. Make sure to keep an eye on them.

3 – Place the kale onto another baking tray, grate the zest of a lime over the top and pop in the oven along with the wraps.

4 – Drain the cashews and add to a blender (or you can use a hand blender), add the juice of the lime and a pinch of salt. Chop the chillies and add to the blender along with the coriander.

5 – Add 130ml of water and blitz until you have a smooth, greenish cream.

6 – Add the sweetcorn and chopped avocado (plus a little extra lime) to the cashew cream and mix well.

7 – Place the nachos, then kale in a bowl (once cooked) and top with the avocado and cashew cream.

This is a great dish to serve when entertaining as it goes with anything and is packed full of healthy goodness.