Ready to put your newfound knowledge to good use? Follow this step-by-step recipe for japchae with kale from nutritionist Arlene-Frances Wu, pcitured above. This delicious Korean-inspired dish is high in vitamin E and beta-carotene, whose antioxidant qualities help fend off illness.

Ingredients:
Tuscan kale – 65g
Brown onion, thinly sliced – 1/2
Glass noodles - 100g
Carrot, shredded – 100g
Shiro-shimeji mushrooms – 50g
Garlic, chopped – 1 clove

Sauce:
White sugar – 1 tsp
Light soy sauce – 1 tbsp
Water – 3 tbsp
Sesame oil – 1 tbsp
Neutral oil – 1 tsp

Recipe:
1. Tear kale into bite-sized pieces.
2. Marinate the kale with the sauce and onion for 30 minutes.
3. Cook noodles according to package instructions and drain.
4. Stir-fry the kale onion, carrot and mushrooms with the garlic in a little oil until cooked but still crunchy. Add water if the pan is too dry.
5. Add the glass noodles and stir-fry for a further three minutes.

Hero image: iStock