Kale is the butt of many jokes having come into vogue years ago. The fact that it was hailed as "the new spinach" made it an easy target to mock. But, kale genuinely is a great vegetable. On Mondays, we like to start the week off with a tip. This week, we are looking at why kale should become a staple in your kitchen.

With only 33 calories in one cup of raw kale, it might not seem like a heavyweight when it comes to nutrition. However, that serving packs nearly three grams of protein, two and a half grams of fiber, vitamins A, C, and K, folate and alpha-linolenic acid, an omega-3 fatty acid. The leafy green also has lutein and zeaxanthin, nutrients that lend kale the deep, dark green coloring and protect against macular degeneration and cataracts. And, kale has more iron in it, calorie for calorie, than beef.

Kale is mineral dense, including manganese, phosphorus, potassium, calcium and zinc. The manganese and fiber help regulate blood sugar.

Spinach is also packed full of other nutrients. We disagree with the rumor that says spinach has been replaced by kale. Spinach is better for pregnant women and people with blood pressure concerns. Kale is better for the immune system. The best thing you can you do is put them in a “green juice” produced from blending instead of juicing. Blending vegetables to drink keeps their fiber in place, making a healthy beverage!

When picking kale, get dark green leaves. Smaller leaves are more tender; they become more fibrous as they grow. Wash kale thoroughly and remove the center stalk before eating. Because of their bitterness, if you aren’t a fan of the flavor, braising can mask the taste. For other methods of enjoying vegetables you don’t like, click here. If you have never eaten kale but are interested in adding the leafy green to your diet, click here for great recipes!