Many of us stray away from eating vegetables, but it’s important to get in your greens! Vegetables have numerous health benefits, but one vegetable outlines the path: kale.

Kale is rich in vitamins A, K, B6 and C, calcium, potassium and more, according to the Mayo Clinic. Not only is it chock full of nutrients, but it’s also a high-volume food, meaning a lot of it won’t send you over the daily recommended calorie intake. One cup of kale is only 33 calories, making it an easy addition to any diet. Kale may improve bone, liver, eye and digestive health. It may also help strengthen your immune system and protect against certain cancers, according to Bon Appétit.

If you aren’t a fan of the typical leafy green texture, don’t worry! Kale can be prepared in a variety of ways. You don’t have to settle for a kale salad. Although, adding kale to a romaine and spinach salad with a couple of croutons and your favorite dressing makes a great side dish. Kale can be steamed or roasted, and it’s a nice add-in to stir fry. This versatile vegetable can also be added to smoothies, and you won’t even taste it once it’s blended with delicious fruit. You can also throw it in the air fryer to make crispy kale chips that pair well with your dip of choice.

If you’re hoping to add kale to your grocery list, you’re in luck as kale is easily found in grocery stores year round. Next time you’re shopping and go to add some kale to your cart, look for a bunch that has dark green leaves and stalks without signs of yellowing or wilting; it should be dry and firm. Kale tends to last five days in the fridge after purchasing, according to the Mayo Clinic.

With the countless nutritional benefits and versatility in terms of cooking, there’s definitely a recipe calling for kale everyone will like. Don’t knock it until you try it!