Kale: what it contains, and how tradition uses it

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Kale (Brassica oleracea var. sabellica) is the hardiest of the leaf cabbages: wide, jagged, blue-green leaves that stand through frost. This page looks at what is actually in those leaves, what herbalists and old kitchen tradition have made of them, and how to prepare kale tonight — raw, blanched, in broth or fermented — plus who should go carefully.

What it is credited with

• Kitchen tradition across northern Europe treats kale as a winter tonic vegetable, eaten when little else is standing in the plot.
• Herbalists point to its vitamin C content, traditionally associated with skin condition, everyday resistance through the cold months and the body’s repair work.
• Naturopathy values the fibre in the leaves and credits cabbage family vegetables with helping keep digestive transit regular.
• In old European herbalism, boiled cabbage leaves and cabbage broth had a long-standing reputation for soothing an irritated stomach and a sluggish digestion.
• Traditional herbalism also used cabbage leaf preparations for chest and throat complaints in winter — a reputation recorded in herbals rather than a treatment.
• In country tradition, a bruised raw cabbage leaf laid on the skin was used as a compress on aching joints, stiff shoulders and tired legs. It was a comfort measure, nothing more.
• Naturopathy classes kale among the mineral-rich leafy greens, noting its calcium, iron and potassium alongside its antioxidant plant compounds.
• Because it is filling and very low in calories, it has a reputation as an ally in lighter eating — as a vegetable that bulks out a plate, not as a diet in itself.

How to use it

Raw, in salad

• Strip the leaves from the tough midribs and shred them finely across the grain.
• Add a spoonful of olive oil, a squeeze of lemon and a pinch of salt, then massage the leaves with your hands for one to two minutes. They darken, soften and lose most of their bitterness.
• Leave to sit for a quarter of an hour before serving. Good with apple, toasted seeds, grated carrot or hard cheese.

Blanched and sautéed

• Drop shredded leaves into boiling salted water for two to three minutes, then drain well and press out the water.
• Finish in a pan with garlic, a little oil or butter, and a dash of vinegar. Blanching first keeps the cabbage smell mild and the colour bright.

Broth and soup

• Simmer kale with tomato, onion, garlic, green pepper, carrot, celery and parsley for around half an hour for the classic cleansing-style broth of naturopathic tradition.
• Drink a mug of the strained broth warm, as a light starter or a between-meals savoury drink in cold weather.
• Treat it as one part of a varied diet. Broth-only regimes are restrictive and are not a good idea without professional supervision.

Lacto-fermented

• Shred the leaves, salt them, pack them tightly into a jar under their own brine and keep at room temperature for one to three weeks.
• Fermented cabbage is tangy and salty; a tablespoon or two alongside a meal is the traditional serving.

Oven crisps

• Tear leaves into pieces, toss with a little oil and salt, and bake in a low oven until brittle. Eat the same day, as they soften quickly.

Leaf compress (external, traditional)

• Wash a large leaf, remove the midrib, and bruise it with a rolling pin until the sap shows.
• Lay it on unbroken skin, cover with a cloth, and leave for up to an hour. Rinse afterwards.
• Never use it on wounds, broken skin, burns or rashes, and stop at once if the skin reddens or itches.

Frequently Asked Questions

The one thing to remember: shred kale finely, massage it with oil, lemon and salt for a minute or two, and it turns from tough and bitter into a crisp, mild winter salad.

Is kale better raw or cooked?

Both have a place. Raw, finely shredded and massaged with oil and lemon, it keeps its vitamin C and its crunch. Cooked or blanched, it is milder, gentler on a sensitive digestion, and the usual choice if you have a thyroid condition.

Why does my kale taste sweeter in winter?

Frost converts part of the leaf starch into sugars, so the plant tastes noticeably sweeter and less bitter after the first hard frosts of early winter. This is why kale is picked from early autumn through to late spring and prized in the coldest months.

Is the cabbage soup diet a good idea?

No. Living on kale broth for days is nutritionally poor and not something to undertake alone. Use kale broth as a light, warming drink or a starter within a varied diet, and take any weight-loss plan to a health professional.

Can I put kale leaves on my skin?

Country tradition bruised a cabbage leaf and laid it on aching, stiff joints under a cloth for up to an hour. It is a comfort measure only, for intact skin. Never apply it to wounds, broken skin or rashes, and stop if the skin reacts.

Who should be careful with kale?

Anyone on anticoagulant medication, because kale is very high in vitamin K, and anyone with a thyroid disorder, kidney disease or a history of kidney stones. If you are pregnant, breastfeeding, feeding children, or on any medication, keep to ordinary food portions and ask a healthcare professional before any cure or regime.

This information is provided for general interest and reflects the traditional use of plants. It is not a substitute for medical advice. If you are on medication, pregnant, or in any doubt, ask a healthcare professional.