It’s time we talked about kale. I know, I know – some of you are asking, “Isn’t that the green stuff they put around the food bowls in a buffet?” Well, yes. But, kale is so much more than just a big garnish.

The beautiful leaves of the kale plant provide an earthy flavor and more nutritional value with fewer calories than almost any other food around. Although kale can be found in markets year round, it is in season from the middle of winter through the beginning of spring, when it has a sweeter taste and is more widely available.

Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards and Brussels sprouts that have gained recent widespread attention due to their health promoting, sulfur-containing phytonutrients.

For about 20 years, we’ve known that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Now, new research is revealing that phytonutrients in crucifers, such as kale, work at a much deeper level. These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds. This makes kale a great addition to the diet of anyone on a lot of meds.

To get the most benefit from your cruciferous vegetables like kale, be sure to choose organically grown varieties (their phytonutrient levels are higher than conventionally grown), and steam lightly (this method of cooking has been shown to not only retain the most phytonutrients but to maximize their availability).

Kale is easy to grow and can grow in colder temperatures where a light frost will produce especially sweet kale leaves. When kale is braised – like in this recipe – it shines! Kale is so good for you and it’s one of those veggies that can stand a couple days in the fridge after cooking and not get limp.

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Salt and freshly ground black pepper

Heat oil in a large skillet over medium heat. Season chicken all over with salt and black pepper. Season with lemon and herb seasoning. Place in hot pan and cook three to four minutes per side, until cooked through.

Meanwhile, in a blender, combine artichoke hearts, basil, garlic, 1/2 cup chicken broth, oil and cheese. Process until smooth, adding more broth, if necessary, to create a thick sauce. Transfer chicken to a serving platter and top with pesto.

To make kale, heat oil in a large skillet over medium heat. Add ham and cook two minutes, until golden brown. Add kale, beans and broth, cover and steam five minutes, until kale is tender. Season, to taste, with salt and black pepper. Serve kale alongside chicken.