Walking 30 minutes a day, five days a week is a key to good health. So is a healthy diet. While spinach and broccoli enjoy much of the spotlight as two of nature’s super foods, kale remains the understated king of the greens. This crisp, leafy plant surpasses most vegetables in its high concentrations of vitamins, minerals, and antioxidants. It’s particularly high in cancer-fighting nutrients such as vitamin K, flavonoids, and carotenoids. And it’s a superb source of vitamin C, vitamin A, magnesium, and calcium. Put more of this VIP veggie into your diet.

• Substitute for spinach. Throw kale into any casserole or dish where you’d otherwise use spinach — such as lasagna, enchiladas, soups, or omelets. Or just chop up the leaves and mingle them with your favorite pasta noodles.

• Create a side dish. Sauté kale with olive oil, minced garlic, salt, and pepper for a quick side dish. Sprinkle some parmesan cheese on top for added flavor. Or try KP’s own Dr. Preston Maring’s recipe for kale Caesar salad.

• 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, and let it marinate for an hour or more in the fridge before serving. This will help soften and sweeten the leaves. It’s also a great go-to for brown-bag lunches or office potlucks.

• Make veggie chips. Slice kale into small pieces, toss it with olive oil, then sprinkle it with salt. Bake at 350 degrees for 15 minutes or until crisp, but not burned.

For more recipe ideas, visit Dr. Preston Maring’s Farmers Market and Recipe site.