Kale is a super food, at the top of nutrition charts, and continues to enjoy a place in the sun after spending decades in the healthy-but-homely shadows.

Several varieties are available, and if it’s harvested when it’s young and tender it can be eaten raw. It grows in all seasons, especially in cool weather.  With a little protection it even survives winter. And after it undergoes moderately freezing temperatures, it becomes sweet.

It ranks at the top of healthy foods lists because one cup contains almost 3 grams of protein, 2.5 grams of fiber, very high levels of vitamins like A, C and K, and folate, a B vitamin crucial to brain development.

It also provides lutein and zeaxanthin, nutrients that protect against macular degeneration and cataracts. In addition, it contains significant amounts of minerals such as phosphorus, potassium, calcium and zinc.

Several varieties of kale are available, including Vates, the bluish-green curly types that are frequently found in farmers markets and supermarkets. A cultivar called toscano or lacinato -- also known as “dinosaur” kale because its bumpy texture is thought to resemble the skin of Tyrannosaurus Rex and friends – is becoming more and more common.

Red Russian kale, with its purplish leaves and red veins, is very tender and tasty. Another cold climate type, Siberian, has flat, broad leaves, which make it particularly good for kale chips and kale wraps.

All kale varieties are good ingredients for smoothies, making the green popular among health-conscious folks.

Like broccoli, cauliflower and collards, kale is a descendant of the wild cabbage, a plant thought to have originated in the Near East. It was probably brought to Europe by groups of Celtic wanderers and  became a significant crop during Roman times. It was a staple in European diets, and English settlers brought kale to the United States in the 1600s.

Red Russian and toscano kales are more recent varieties. Toscano was discovered in Italy in the late 19th century and a new version of it, Dazzling Blue, was developed by an Oregon breeder just a couple of years ago.

Kale can be prepared in many ways. To saute it, use olive oil and a little onion or garlic and it cooks up in minutes. The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.

You can eat kale, especially young, tender kale, raw in a salad. The leaves can stand up to heavy dressings.

Kale chips have also gained in popularity in recent years. To make them, bake kale in the oven with a little olive oil drizzled over lightly salted leaves.

For people who think any kale has a taste too strong but want to enjoy its health benefits, using it in smoothies with other, sweeter ingredients makes a good mix.