Red Pepper Pasta with Kale Puttanesca

Kale is a super green food that contains compounds that activate detoxifying enzymes in the liver that help fight off cancer-causing agents. A cup of kale supplies 93.6 mg of calcium (9.4% of the daily value for this mineral) for only 36.4 calories. In contrast, a cup of 2% cow's milk provides 296.7 mg of calcium, but the cost is high: 121.2 calories and 14.6% of the day's suggested limit on saturated fat. So more calcium for less calories. If you aren't ready to eat batches of kale, start slow by throwing chopped kale into stir fries, soups or pasta dishes like this one below:

1/2 (16 ounce) package whole-wheat pasta (your favorite shape)
2 tablespoons olive oil
1/2 large onion, sliced
2 cloves garlic, minced
1 teaspoon red pepper flakes
1 tablespoon drained capers
1 (2 ounce) can anchovy fillets, drained and quartered (Optional)
1 cup canned diced tomatoes, undrained
3 cups coarsely chopped kale
1 (4 ounce) can sliced black olives, drained
1/2 cup grated Parmesan cheese, or to taste

Directions:
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.

Meanwhile, heat olive oil in a large skillet over medium-high heat. Add onions, garlic, and red pepper flakes. Cook and stir until the onion has softened and begun to turn golden brown, about 5 minutes. Stir in capers, anchovy fillets, and diced tomatoes, and bring to a simmer. Stir in kale, and simmer over medium-low heat until wilted and tender, about 10 minutes.

Once the pasta has cooked and been drained, stir into the puttanesca along with the black olives. Toss and sprinkle with grated Parmesan cheese before serving.