If there is only one argument to make for the healthfulness of Southern food, it's the variety and sheer amount of leafy greens. I prefer kale, but mustard, turnip and collards all have their champions, and many cooks mix them.

Makes 4 servings

ACTIVE TIME: 50 minutes

TOTAL TIME: 50 minutes

EASE OF PREPARATION: Easy

2 teaspoons extra-virgin olive oil
2 teaspoons minced garlic
2 ounces country ham (see Note), pancetta or prosciutto, diced (about 1/2 cup)
15 cups stemmed, torn and rinsed kale (1-2 bunches)
2 cups water
1/4 teaspoon crushed red pepper

Heat oil in a wide deep skillet over medium-high heat. Add garlic, stir, and immediately add ham (or pancetta or prosciutto). Add kale by the handful, stirring to make room for more leaves. When all the kale has been added, add water and crushed red pepper; stir to combine. Bring to a simmer, cover and cook, stirring occasionally, for 15 minutes. Uncover and continue to simmer, stirring occasionally, until most of the water has evaporated and the kale is tender, 10 to 15 minutes more. Serve warm.

NUTRITION INFORMATION: Per serving: 96 calories; 5 g fat (1 g sat, 2 g mono); 11 mg cholesterol; 8 g carbohydrate; 7 g protein; 3 g fiber; 410 mg sodium; 299 mg potassium.

Nutrition bonus: Vitamin A (360% daily value), Vitamin C (90% dv).

1/2 Carbohydrate Serving

Exchanges: 1 1/2 vegetable, 1/2 high-fat meat

TIP: Note: Dry, salt-cured and aged between 90 and 180 days, country ham is the pork of choice when preparing Southern-style kale; a little goes a long way. You can find it online at www.country-ham.com and at www.countryham.org.

Diabetics who are also on blood thinners (Coumadin/Wararin) cannot have an abundance of green veggies because of the high content of Vitamin K which will drastically cut down the effectiveness of the drug and its purpose. MODERATION is the key word.

Anonymous, Cabool, MO