Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss. Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.

Here’s a simple saute that is well suited for a special meal and versatile enough for your everyday repertoire

In this quick German-inspired side dish, red cabbage is cooked until just tender and combined with sweet apples, caraway and a tangy vinaigrette

Spaghetti Squash is available year round, but it’s peak season is in the fall. The fruit can range either from ivory to yellow or orange in color. The orange varieties have a higher carotene content. Its center contains many large seeds. Its flesh is bright yellow or orange. When raw, the flesh is solid and similar to other raw squash; when cooked, the flesh falls away from the fruit in ribbons or strands like spaghetti.

Green beans, also known as string beans or snap beans, are good sources of fiber and vitamin C. To preserve their fresh flavor and texture, blanch (parboil) the beans, immerse them in ice water to set their color, then saute briefly.

Distinctively rich in flavor, asparagus is a good source of vitamin C, folate, iron and copper. To prepare asparagus for cooking, hold a piece of asparagus in the middle. Grab the cut end and bend it downward until the cut end snaps off. The asparagus will break in the right spot to remove its woody end.