Kale is among the most nutritious vegetables on the planet. A member of the cruciferous family, it’s packed with vitamins K and C, as well as being high in antioxidants. It’s also a source of plant-based iron and has been found to help reduce cholesterol levels.  

It’s also high in folate, a nutrient that helps us to make red blood cells and ensure healthy cell function. You may have heard of folic acid: it’s usually a supplement recommended in early pregnancy. Folic acid is the synthetic version of folate, a nutrient that’s crucial for everyone at every age. As well as reducing the risk of heart disease and age-related vision loss, it also plays a big role in maintaining stable mental and emotional wellbeing.

This simple pesto-like recipe boasts 30% of your folate RDA. It replaces basil with kale, although you could throw in a bunch of basil anyway for added flavour. You might also want to add a squeeze of lemon as citrus helps to increase kale’s bioavailability and iron absorption.

• 500g pasta
• 1 tbsp olive oil
• 280g kale
• 3 cloves of garlic, chopped
• 3 tbsp. water
• 90g grated parmesan
• 240ml vegetable stock
• 180g low-fat cream cheese

1. Start off cooking the pasta according to packet instructions.

2. Meanwhile, heat the oil in a medium saucepan over a medium heat. Add the kale and garlic, and fry for about 1-2 minutes until the leaves start to wilt a little. Then add the water and keep stirring for a further couple of minutes.

3. Transfer the kale and garlic to a food processor and blend for a few minutes before adding the grated parmesan, vegetable stock and cream cheese. Blend at full speed until you have a bright green and creamy texture.

4. For a vegan alternative, use plant-based cream cheese and nutritional yeast (which has a nutty, cheesy flavour similar to parmesan).

5. Stir the green mixture into your cooked pasta then warm through gently before serving.

Images and recipe: Discover Great Veg