30+ Kale

The Halloween tradition of 'kail' divination used to take place in Scotland and Ireland. Young people would pick a stalk of kale in the dark. The kale's appearance and amount of soil on the roots was said to reflect the appearance and wealth of their future spouse.

Kale originated in the Eastern Mediterranean but adapted well to colder climates as it spread further north. Varieties such as Siberian kale are very hardy and frost sweetens the flavour. The word kale comes from the Scots word 'kail' meaning meal. A 'kailyard' is a kitchen garden.

Types of kale include curly, Cavolo Nero/Tuscan/dinosaur kale, Red Russian, scarlet and walking stick kale.

Kale is very high in vitamins A and C. It has good levels of vitamins A, B2 and folate. It also contains vitamins B1, B3 and E. It is a very good source of manganese and calcium. It contains potassium, iron, copper, zinc, magnesium and selenium. It is a very good source of fibre and so supports digestion. Its phytonutrients are anti-inflammatory and antioxidant and support detoxification and eye health.

Kale leaves can be massaged with olive oil, lemon juice of apple cider vinegar and eaten raw in salads. They can be cooked as a side dish or added to soups, stews, casseroles, stir-fries, pastas and risottos. They can be mixed with mashed potato to make the traditional Irish dish, colcannon. They can be baked with oil and salt to make kale chips. They are a common ingredient in green smoothies. They can also be added to cakes and bread to add nutritional value and to give a vivid green colour.