Kale

Kale, a curly-leaved relative of the cabbage, is being heralded as the latest ‘superfood’ and once a staple of the Scottish diet, sales of this nutritious vegetable are on the increase again.

For not only is it tasty in salads and soups, but nutritionally, it is far superior to most other vegetables. Rich in vitamins and minerals, with the highest protein content of all cultivated vegetables, it also contains certain phytonutrients as well as antioxidant properties, which are thought to protect against some cancers as well as help to maintain healthy vision.

No wonder Scots grew so much of it in their kaleyards (kitchen gardens), as this hardy cabbage can grow well into winter and its flavour is actually enhanced after being exposed to frost. Indeed, it provided such an important part of the diet that the word in Scots is synonymous with food.

To be ‘off one’s kale’ is to be off your food, while the phrase ‘cauld kale het up’ meaning an old story re-told actually originally comes from the literal translation of leftovers being reheated. Early in the 20th century, the ‘kaleyard school’ was a term used for writers such as Peter Pan author J M Barrie to feature nostalgic rural Scottish life.

When selecting kale, look for fresh, green, unwilted leaves. Young, small specimens are more tender, suitable for salads, while bigger leaves are better for hearty soups such as Scotch broth. Kale should be eaten soon after it is bought as the longer it is kept, the stronger and more bitter it tastes. It freezes well but takes longer to cook than other vegetables and should be served soft rather than crispy. For a modern alternative, blanch and sauté with garlic, adding a sprinkling of chopped, dried nuts and soy sauce.