Kale
Encyclopedia
Kale is very high in beta carotene, vitamin K
, vitamin C
, lutein
, zeaxanthin
, and reasonably rich in calcium
. Kale, as with broccoli
and other brassica
s, contains sulforaphane
(particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane
; however, steaming
, microwaving
, or stir frying
do not result in significant loss. Along with other brassica vegetables, kale is also a source of indole-3-carbinol
, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.
, kale was one of the most common green vegetables in all of Europe.
Curly leafed varieties of cabbage already existed along with flat leafed varieties in Greece
in the fourth century BC. These forms, which were referred to by the Romans
as Sabellian kale, are considered to be the ancestors of modern kales. Today one may differentiate between varieties according to the low, intermediate, or high length of the stem, with varying leaf types. The leaf colours range from light green through green, dark green and violet-green to violet-brown. Russian kale was introduced into Canada
(and then into the U.S.) by Russian traders in the 19th century.
During World War II
, the cultivation of kale in the U.K. was encouraged by the Dig for Victory
campaign. The vegetable was easy to grow and provided important nutrients to supplement those missing from a normal diet because of rationing.
Kai-lan
, a separate cultivar of Brassica oleracea much used in Chinese cuisine, is somewhat similar to kale in appearance and is occasionally called "kale" in English.
Because Kale can grow well into winter, one variety of Rape Kale is called 'Hungry Gap
', named after the period in winter in traditional agriculture when little could be harvested.
.
Tender kale greens can provide an intense addition to salads, particularly when combined with other such strongly flavoured ingredients as dry-roasted peanut
s, tamari-roasted almonds, red pepper
flakes, or an Asian-style dressing.
In the Netherlands
it is very frequently used in a winter dish (a stamppot
), as a traditional Dutch dish called boerenkool.
In Ireland
kale is mixed with mashed potatoes to make the traditional dish colcannon
. It is popular on Halloween
when it is sometimes served with sausages. Small coins are sometimes hidden inside as prizes.
Kale is a very popular vegetable in China
, Taiwan
, and Vietnam
, where it is commonly stir-fried with beef
.
A traditional Portuguese
soup, caldo verde
, combines pureed potato
es, diced kale, olive oil
, broth, and, generally, sliced cooked spicy sausage
. Under the name of couve, kale is also popular in Brazil
, in caldo verde, or as a vegetable dish, often cooked with carne seca (shredded dried beef
). When chopped and stir-fried, couve accompanies Brazil's national dish, feijoada
.
In East Africa
, it is an essential ingredient in making a stew for ugali
, which is almost always eaten with kale. Kale is also eaten throughout southeastern Africa, where it is typically boiled with coconut milk and ground peanuts and is served with rice or boiled cornmeal.
A whole culture around kale has developed in north-western Germany
around the towns of Bremen, Oldenburg
and Hannover. There, most social clubs of any kind will have a Grünkohlfahrt ("kale tour") sometime between October and February, visiting a country inn to consume large quantities of boiled kale, Kassler
, Mettwurst
and schnapps
. These tours are often combined with a game of Boßeln. Most communities in the area have a yearly kale festival which includes naming a "kale king" (or queen).
Curly kale is used in Denmark
and Halland
, Sweden
, to make (grøn-)langkål, an obligatory dish on the julbord in the region, and is commonly served together with the Christmas ham
(Sweden, Halland). The kale is used to make a stew of minced boiled kale, stock, cream, pepper and salt that is simmered together slowly for a few hours. In Scotland, kale provided such a base for a traditional diet that the word in dialect Scots is synonymous with food. To be "off one's kail" is to feel too ill to eat.
In Montenegro
collards, locally known as rashtan is a favorite vegetable. It is particularly popular in winter, cooked with smoked mutton (kastradina) and potatoes.
In the Southern United States, Kale is often served braised, either alone or mixed with other greens, such as Collard, Mustard, or Turnip.
Kale is a very good source of iron, calcium
, vitamin C
, vitamin K
and Carotenoids (which provide vitamin A
). In Japan, kale juice (known as aojiru
) is a popular dietary supplement.
Many varieties of kale are referred to as "flowering kales" and are grown mainly for their ornamental leaves, which are brilliant white, red, pink, lavender, blue or violet in the interior or the rosette. Most plants sold as "ornamental cabbage" are in fact kales. Ornamental kale is as edible as any other variety, provided it has not been treated with pesticides or other harmful chemicals.
When uncooked, standard Kale is a popular garnish.
of Scottish writers, which included J. M. Barrie
(creator of Peter Pan
), consisted of authors who wrote about traditional rural Scottish life (kailyard = kale field).
In Cuthbertson's quaint book 'Autumn in Kyle and the charm of Cunninghame' he recalls that Kilmaurs
in East Ayrshire, was famous for its kale which was an important foodstuff. A story is told of how a neighbouring village offered to pay a generous price for some kale seeds, an offer too good to turn down. The cunning locals agreed; however a gentle roasting on a shovel over a coal fire ensured that the seeds never germinated.
Vitamin K
Vitamin K is a group of structurally similar, fat soluble vitamins that are needed for the posttranslational modification of certain proteins required for blood coagulation and in metabolic pathways in bone and other tissue. They are 2-methyl-1,4-naphthoquinone derivatives...
, vitamin C
Vitamin C
Vitamin C or L-ascorbic acid or L-ascorbate is an essential nutrient for humans and certain other animal species. In living organisms ascorbate acts as an antioxidant by protecting the body against oxidative stress...
, lutein
Lutein
Lutein is a xanthophyll and one of 600 known naturally occurring carotenoids. Lutein is synthesized only by plants and like other xanthophylls is found in high quantities in green leafy vegetables such as spinach and kale...
, zeaxanthin
Zeaxanthin
Zeaxanthin is one of the most common carotenoid alcohols found in nature. It is important in the xanthophyll cycle. Synthesized in plants & some micro-organisms, it is the pigment that gives paprika , corn, saffron, and many other plants & microbes their characteristic color.The name is derived...
, and reasonably rich in calcium
Calcium
Calcium is the chemical element with the symbol Ca and atomic number 20. It has an atomic mass of 40.078 amu. Calcium is a soft gray alkaline earth metal, and is the fifth-most-abundant element by mass in the Earth's crust...
. Kale, as with broccoli
Broccoli
Broccoli is a plant in the cabbage family, whose large flower head is used as a vegetable.-General:The word broccoli, from the Italian plural of , refers to "the flowering top of a cabbage"....
and other brassica
Brassica
Brassica is a genus of plants in the mustard family . The members of the genus may be collectively known either as cabbages, or as mustards...
s, contains sulforaphane
Sulforaphane
Sulforaphane is an organosulfur compound that exhibits anticancer, antidiabetic, and antimicrobial properties in experimental models. It is obtained from cruciferous vegetables such as broccoli, Brussels sprouts or cabbages. The enzyme myrosinase transforms glucoraphanin, a glucosinolate, into...
(particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane
Sulforaphane
Sulforaphane is an organosulfur compound that exhibits anticancer, antidiabetic, and antimicrobial properties in experimental models. It is obtained from cruciferous vegetables such as broccoli, Brussels sprouts or cabbages. The enzyme myrosinase transforms glucoraphanin, a glucosinolate, into...
; however, steaming
Steaming
Steaming is a method of cooking using steam. Steaming is considered a healthy cooking technique and capable of cooking almost all kinds of food.-Method:...
, microwaving
Microwave oven
A microwave oven is a kitchen appliance that heats food by dielectric heating, using microwave radiation to heat polarized molecules within the food...
, or stir frying
Stir frying
Stir frying is an umbrella term used to describe two Chinese cooking techniques for preparing food in a wok: chǎo and bào . The term stir-fry was introduced into the English language by Buwei Yang Chao, in her book How to Cook and Eat in Chinese, to describe the chǎo technique...
do not result in significant loss. Along with other brassica vegetables, kale is also a source of indole-3-carbinol
Indole-3-carbinol
Indole-3-carbinol is produced by the breakdown of the glucosinolate glucobrassicin, which can be found at relatively high levels in cruciferous vegetables. Indole-3-carbinol is the subject of on-going Biomedical research into its possible anticarcinogenic, antioxidant, and anti-atherogenic effects...
, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.
Origins
Until the end of the Middle AgesMiddle Ages
The Middle Ages is a periodization of European history from the 5th century to the 15th century. The Middle Ages follows the fall of the Western Roman Empire in 476 and precedes the Early Modern Era. It is the middle period of a three-period division of Western history: Classic, Medieval and Modern...
, kale was one of the most common green vegetables in all of Europe.
Curly leafed varieties of cabbage already existed along with flat leafed varieties in Greece
Greece
Greece , officially the Hellenic Republic , and historically Hellas or the Republic of Greece in English, is a country in southeastern Europe....
in the fourth century BC. These forms, which were referred to by the Romans
Ancient Rome
Ancient Rome was a thriving civilization that grew on the Italian Peninsula as early as the 8th century BC. Located along the Mediterranean Sea and centered on the city of Rome, it expanded to one of the largest empires in the ancient world....
as Sabellian kale, are considered to be the ancestors of modern kales. Today one may differentiate between varieties according to the low, intermediate, or high length of the stem, with varying leaf types. The leaf colours range from light green through green, dark green and violet-green to violet-brown. Russian kale was introduced into Canada
Canada
Canada is a North American country consisting of ten provinces and three territories. Located in the northern part of the continent, it extends from the Atlantic Ocean in the east to the Pacific Ocean in the west, and northward into the Arctic Ocean...
(and then into the U.S.) by Russian traders in the 19th century.
During World War II
World War II
World War II, or the Second World War , was a global conflict lasting from 1939 to 1945, involving most of the world's nations—including all of the great powers—eventually forming two opposing military alliances: the Allies and the Axis...
, the cultivation of kale in the U.K. was encouraged by the Dig for Victory
Victory garden
Victory gardens, also called war gardens or food gardens for defense, were vegetable, fruit and herb gardens planted at private residences and public parks in United States, United Kingdom, Canada and Germany during World War I and World War II to reduce the pressure on the public food supply...
campaign. The vegetable was easy to grow and provided important nutrients to supplement those missing from a normal diet because of rationing.
Kai-lan
Kai-lan
Kai-lan, also known as Chinese broccoli, is a leaf vegetable featuring thick, flat, glossy blue-green leaves with thick stems and a small number of tiny, almost vestigial flower heads similar to those of broccoli. Broccoli and kai-lan belong to the same species Brassica oleracea, but kai-lan is in...
, a separate cultivar of Brassica oleracea much used in Chinese cuisine, is somewhat similar to kale in appearance and is occasionally called "kale" in English.
Cultivars
Kales can be classified by leaf type:- Curly leaved (Scots Kale)
- Plain leaved
- Rape Kale
- Leaf and spear (a cross between curly leaved and plain leaved Kale)
- Cavolo nero (also known as black cabbage, Tuscan Cabbage, Tuscan Kale, LacinatoLacinato kaleLacinato kale is a variety of kale with a long tradition in Italian cuisine, especially that of Campania . It is also known as Tuscan kale, Tuscan cabbage, Dinosaur kale, cavolo nero, black kale, flat back cabbage, palm tree kale, or black Tuscan palm...
and dinosaur Kale)
Because Kale can grow well into winter, one variety of Rape Kale is called 'Hungry Gap
Hungry gap
In cultivation of vegetables in a British-type climate, the hungry gap is the gardeners' name for the period in spring when there is little or no fresh produce available from a vegetable garden or allotment. It usually starts when overwintered brassica vegetables such as brussels sprouts and winter...
', named after the period in winter in traditional agriculture when little could be harvested.
Culinary uses
Kale freezes well and actually tastes sweeter and more flavourful after being exposed to a frostFrost
Frost is the solid deposition of water vapor from saturated air. It is formed when solid surfaces are cooled to below the dew point of the adjacent air as well as below the freezing point of water. Frost crystals' size differ depending on time and water vapour available. Frost is also usually...
.
Tender kale greens can provide an intense addition to salads, particularly when combined with other such strongly flavoured ingredients as dry-roasted peanut
Peanut
The peanut, or groundnut , is a species in the legume or "bean" family , so it is not a nut. The peanut was probably first cultivated in the valleys of Peru. It is an annual herbaceous plant growing tall...
s, tamari-roasted almonds, red pepper
Capsicum
Capsicum is a genus of flowering plants in the nightshade family, Solanaceae. Its species are native to the Americas where they have been cultivated for thousands of years, but they are now also cultivated worldwide, used as spices, vegetables, and medicines - and have become are a key element in...
flakes, or an Asian-style dressing.
In the Netherlands
Netherlands
The Netherlands is a constituent country of the Kingdom of the Netherlands, located mainly in North-West Europe and with several islands in the Caribbean. Mainland Netherlands borders the North Sea to the north and west, Belgium to the south, and Germany to the east, and shares maritime borders...
it is very frequently used in a winter dish (a stamppot
Stamppot
Stamppot is a traditional Dutch dish made from a combination of potatoes mashed with one or several other vegetables, sometimes also with bacon. These vegetable pairings traditionally include sauerkraut, endive, kale, spinach, turnip greens, or carrot and onion...
), as a traditional Dutch dish called boerenkool.
In Ireland
Ireland
Ireland is an island to the northwest of continental Europe. It is the third-largest island in Europe and the twentieth-largest island on Earth...
kale is mixed with mashed potatoes to make the traditional dish colcannon
Colcannon
Colcannon is a traditional Irish dish mainly consisting of mashed potatoes with kale or cabbage. It is also the name of a song about the dish.-Dish:...
. It is popular on Halloween
Halloween
Hallowe'en , also known as Halloween or All Hallows' Eve, is a yearly holiday observed around the world on October 31, the night before All Saints' Day...
when it is sometimes served with sausages. Small coins are sometimes hidden inside as prizes.
Kale is a very popular vegetable in China
China
Chinese civilization may refer to:* China for more general discussion of the country.* Chinese culture* Greater China, the transnational community of ethnic Chinese.* History of China* Sinosphere, the area historically affected by Chinese culture...
, Taiwan
Taiwan
Taiwan , also known, especially in the past, as Formosa , is the largest island of the same-named island group of East Asia in the western Pacific Ocean and located off the southeastern coast of mainland China. The island forms over 99% of the current territory of the Republic of China following...
, and Vietnam
Vietnam
Vietnam – sometimes spelled Viet Nam , officially the Socialist Republic of Vietnam – is the easternmost country on the Indochina Peninsula in Southeast Asia. It is bordered by China to the north, Laos to the northwest, Cambodia to the southwest, and the South China Sea –...
, where it is commonly stir-fried with beef
Beef
Beef is the culinary name for meat from bovines, especially domestic cattle. Beef can be harvested from cows, bulls, heifers or steers. It is one of the principal meats used in the cuisine of the Middle East , Australia, Argentina, Brazil, Europe and the United States, and is also important in...
.
A traditional Portuguese
Portuguese cuisine
Portuguese cuisine is characterised by rich, filling and full-flavored dishes and is closely related to Mediterranean cuisine. The influence of Portugal's former colonial possessions is also notable, especially in the wide variety of spices used. These spices include piri piri and black pepper, as...
soup, caldo verde
Caldo verde
Caldo verde is a popular soup in Portuguese cuisine.The basic ingredients for caldo verde are potatoes, onions and kale . Common additional ingredients are garlic, salt, and olive oil. Some recipes add meat...
, combines pureed potato
Potato
The potato is a starchy, tuberous crop from the perennial Solanum tuberosum of the Solanaceae family . The word potato may refer to the plant itself as well as the edible tuber. In the region of the Andes, there are some other closely related cultivated potato species...
es, diced kale, olive oil
Olive oil
Olive oil is an oil obtained from the olive , a traditional tree crop of the Mediterranean Basin. It is commonly used in cooking, cosmetics, pharmaceuticals, and soaps and as a fuel for traditional oil lamps...
, broth, and, generally, sliced cooked spicy sausage
Sausage
A sausage is a food usually made from ground meat , mixed with salt, herbs, and other spices, although vegetarian sausages are available. The word sausage is derived from Old French saussiche, from the Latin word salsus, meaning salted.Typically, a sausage is formed in a casing traditionally made...
. Under the name of couve, kale is also popular in Brazil
Brazil
Brazil , officially the Federative Republic of Brazil , is the largest country in South America. It is the world's fifth largest country, both by geographical area and by population with over 192 million people...
, in caldo verde, or as a vegetable dish, often cooked with carne seca (shredded dried beef
Beef
Beef is the culinary name for meat from bovines, especially domestic cattle. Beef can be harvested from cows, bulls, heifers or steers. It is one of the principal meats used in the cuisine of the Middle East , Australia, Argentina, Brazil, Europe and the United States, and is also important in...
). When chopped and stir-fried, couve accompanies Brazil's national dish, feijoada
Feijoada
Feijoada is a stew of beans with beef and pork, which is a typical from Brazilian Cuisine, is also typical in Angola, Mozambique, Goa, India and other former Portuguese colonies. In Brazil, feijoada is considered by many as the national dish...
.
In East Africa
East Africa
East Africa or Eastern Africa is the easterly region of the African continent, variably defined by geography or geopolitics. In the UN scheme of geographic regions, 19 territories constitute Eastern Africa:...
, it is an essential ingredient in making a stew for ugali
Ugali
Ugali is an East African dish of maize flour cooked with water to a porridge- or dough-like consistency. It is the most common staple starch of much of Eastern and Southern Africa...
, which is almost always eaten with kale. Kale is also eaten throughout southeastern Africa, where it is typically boiled with coconut milk and ground peanuts and is served with rice or boiled cornmeal.
A whole culture around kale has developed in north-western Germany
Germany
Germany , officially the Federal Republic of Germany , is a federal parliamentary republic in Europe. The country consists of 16 states while the capital and largest city is Berlin. Germany covers an area of 357,021 km2 and has a largely temperate seasonal climate...
around the towns of Bremen, Oldenburg
Oldenburg
Oldenburg is an independent city in Lower Saxony, Germany. It is situated in the western part of the state between the cities of Bremen and Groningen, Netherlands, at the Hunte river. It has a population of 160,279 which makes it the fourth biggest city in Lower Saxony after Hanover, Braunschweig...
and Hannover. There, most social clubs of any kind will have a Grünkohlfahrt ("kale tour") sometime between October and February, visiting a country inn to consume large quantities of boiled kale, Kassler
Kassler
Kassler or Kasseler in German cuisine is the name given to a salted and slightly smoked cut of pork. Pork necks and loins are the most often used cuts although ribs, shoulders and bellies can also be used...
, Mettwurst
Mettwurst
Mettwurst is a strongly flavoured German sausage made from raw minced pork, which is preserved by curing and smoking. The southern German variety is soft and similar to Teewurst. Braunschweiger mettwurst is smoked somewhat but still soft and spreadable, while other northern German varieties such...
and schnapps
Schnapps
Schnapps is a type of distilled alcoholic beverage. The English word schnapps is derived from the German Schnaps , which can refer to any strong alcoholic drink but particularly those containing at least 32% ABV...
. These tours are often combined with a game of Boßeln. Most communities in the area have a yearly kale festival which includes naming a "kale king" (or queen).
Curly kale is used in Denmark
Denmark
Denmark is a Scandinavian country in Northern Europe. The countries of Denmark and Greenland, as well as the Faroe Islands, constitute the Kingdom of Denmark . It is the southernmost of the Nordic countries, southwest of Sweden and south of Norway, and bordered to the south by Germany. Denmark...
and Halland
Halland
' is one of the traditional provinces of Sweden , on the western coast of Sweden. It borders Västergötland, Småland, Scania and the sea of Kattegat.-Administration:...
, Sweden
Sweden
Sweden , officially the Kingdom of Sweden , is a Nordic country on the Scandinavian Peninsula in Northern Europe. Sweden borders with Norway and Finland and is connected to Denmark by a bridge-tunnel across the Öresund....
, to make (grøn-)langkål, an obligatory dish on the julbord in the region, and is commonly served together with the Christmas ham
Christmas ham
A Christmas ham or Yule ham is a traditional ham dish associated with modern Christmas, Yule and Fennoscandian Jul. The tradition is suggested to have begun among the Germanic peoples as a tribute to Freyr, a god in Germanic Paganism associated with boars, harvest and fertility. It was later...
(Sweden, Halland). The kale is used to make a stew of minced boiled kale, stock, cream, pepper and salt that is simmered together slowly for a few hours. In Scotland, kale provided such a base for a traditional diet that the word in dialect Scots is synonymous with food. To be "off one's kail" is to feel too ill to eat.
In Montenegro
Montenegro
Montenegro Montenegrin: Crna Gora Црна Гора , meaning "Black Mountain") is a country located in Southeastern Europe. It has a coast on the Adriatic Sea to the south-west and is bordered by Croatia to the west, Bosnia and Herzegovina to the northwest, Serbia to the northeast and Albania to the...
collards, locally known as rashtan is a favorite vegetable. It is particularly popular in winter, cooked with smoked mutton (kastradina) and potatoes.
In the Southern United States, Kale is often served braised, either alone or mixed with other greens, such as Collard, Mustard, or Turnip.
Kale is a very good source of iron, calcium
Calcium
Calcium is the chemical element with the symbol Ca and atomic number 20. It has an atomic mass of 40.078 amu. Calcium is a soft gray alkaline earth metal, and is the fifth-most-abundant element by mass in the Earth's crust...
, vitamin C
Vitamin C
Vitamin C or L-ascorbic acid or L-ascorbate is an essential nutrient for humans and certain other animal species. In living organisms ascorbate acts as an antioxidant by protecting the body against oxidative stress...
, vitamin K
Vitamin K
Vitamin K is a group of structurally similar, fat soluble vitamins that are needed for the posttranslational modification of certain proteins required for blood coagulation and in metabolic pathways in bone and other tissue. They are 2-methyl-1,4-naphthoquinone derivatives...
and Carotenoids (which provide vitamin A
Vitamin A
Vitamin A is a vitamin that is needed by the retina of the eye in the form of a specific metabolite, the light-absorbing molecule retinal, that is necessary for both low-light and color vision...
). In Japan, kale juice (known as aojiru
Aojiru
is a Japanese vegetable drink most commonly made from kale. The drink is also known as green drink or green juice in English, a direct translation of the Japanese meaning. Aojiru was developed in October 1943 by Dr...
) is a popular dietary supplement.
Decorative uses
When uncooked, standard Kale is a popular garnish.
Literature
The Kailyard schoolKailyard school
The Kailyard school of Scottish fiction was developed about the 1890s as a reaction against what was seen as increasingly coarse writing representing Scottish life complete with all its blemishes. It has been considered as being an overly sentimental representation of rural life, cleansed of real...
of Scottish writers, which included J. M. Barrie
J. M. Barrie
Sir James Matthew Barrie, 1st Baronet, OM was a Scottish author and dramatist, best remembered today as the creator of Peter Pan. The child of a family of small-town weavers, he was educated in Scotland. He moved to London, where he developed a career as a novelist and playwright...
(creator of Peter Pan
Peter Pan
Peter Pan is a character created by Scottish novelist and playwright J. M. Barrie . A mischievous boy who can fly and magically refuses to grow up, Peter Pan spends his never-ending childhood adventuring on the small island of Neverland as the leader of his gang the Lost Boys, interacting with...
), consisted of authors who wrote about traditional rural Scottish life (kailyard = kale field).
In Cuthbertson's quaint book 'Autumn in Kyle and the charm of Cunninghame' he recalls that Kilmaurs
Kilmaurs
Kilmaurs is a village in East Ayrshire, Scotland. It lies on the Carmel, 21.1 miles south by west of Glasgow. Population recorded in 2001 Census, 2601- History :...
in East Ayrshire, was famous for its kale which was an important foodstuff. A story is told of how a neighbouring village offered to pay a generous price for some kale seeds, an offer too good to turn down. The cunning locals agreed; however a gentle roasting on a shovel over a coal fire ensured that the seeds never germinated.
External links
- Kale: Plants For a Future database
- PROTAbase on Brassica oleracea (headed cabbage)
- Detailed nutritional composition of kale: Nutritiondata.com