Kale is truly an outstanding vegetable with broad based nutrients and excellent health benefits. The wild cabbage is a distant ancestor of kale which is thought to have originated in Asia minor and is now distributed worldwide. Kale contains vitamin A, B1, B2, B3, B6, C, E, K plus iron, copper, protein, fibre, folate, potassium, calcium, magnesium, omega-3 fats and manganese. In addition to lowering cholesterol levels, kale also improves liver health and digestion, promotes bone health, strengthens the immune system, balances blood sugar levels, increases your metabolism and alleviates asthma, auto immune disorders, stiff joints and arthritis. Kale plays an important role in body detoxification.Kale’s nutritional value is at its best when it is steamed. Steamed kale is better than raw and provides cholesterol-lowering benefits due to its power of binding together with stomach bile acids and excreting them easily - it is this action that causes cholesterol levels to lower. Steaming kale and adding some olive oil and sesame seeds will create a healthy side dish for any meal. You can also add kale to your salads and pasta dishes. Another delicious option is to stuff steamed kale leaves with bread crumbs infused with mushrooms and serve as a tasty treat. You can also purchase or make your own kale chips. Kale chips are flavourful and can be topped with your favourite humus or sesame spread for added health benefits. Add kale to your favourite smoothie or juice. Whether you are detoxing or just being healthy, kale juice adds outstanding nutrient value.Kale is very easy to grow in with your kitchen garden herbs and you simply pluck the leaves when you need them. Image: psv/Shutterstock