Kale, chard, spinach, and their cousins offer calcium to build bones and reduce osteoporosis risk, says Evans. They’re also high in folic acid, which is key for pregnant women and which also may help thwart cervical cancer. Crucifers in particular (including kale, collards, mustard greens, and turnips) contain a precursor to diindolylmethane, a compound that helps the body metabolize estrogen into a safer, more usable form, boosting protection against breast and hormone-related cancers.

Braised Greens and Butternut Squash

Serves 6 / Kale and chard help balance hormones and promote bone health, while butternut squash adds brilliant color, fiber, and antioxidants. Mix it up by using other greens and winter squash. Sprinkle with finely chopped almonds before serving for an appealing crunch and extra dose of healthy fats. View recipe.

Also try:
Brown Rice Penne with Rapini and White Beans

Kale with Tempeh and Roasted Pepper Sauce

Souffléed Spinach Omelet

Steamed Halibut with Collard Greens

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