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.

This green kale pasta is ready in minutes and contains 30% of your RDA for folate