Kale is the wonder vegetable we all know we should be eating more of. But instead of feeling guilty and skulking past it in the vegetable aisle, grab a bunch confidently and rush home to make this delicious dish.

It is rich in calcium, vitamins and folate and is easy to prepare and cook. I’m amazed that my children eat kale chips, and I was delighted at their reaction to this week’s recipe, a creamy mash rippled with buttery kale, leeks and smoked ham: perfect for Halloween.

The traditional colcannon uses cabbage and is a real comfort food from my childhood. I recently learned that it’s also an old Irish tradition to hide a ring and a thimble in the green-flecked mash come Halloween night. My mother never risked doing this as we ate the dish at such speed she was afraid the hidden treats would go unnoticed.

My great grandmother used to make a huge pot of cabbage boiled in bacon water on Sunday mornings, and, after Mass, the village would gather outside her house and stand around eating the cabbage from saucers while gossiping about the week. It shows how important food is for bringing people together. Even when people had nothing they still shared it, and in those days it led to a healthier community in rural Ireland. It may also have been the first of the impromptu pop-up supper clubs; news of a flash mob demanding salty cabbage on mismatched china saucers wouldn’t look out of place on my Twitter feed.

I make a nutritious but lazy mash. I keep the skins on the potatoes but only when they are organic. The most valuable nutrients are in the skin, and this dish is so full of texture from the leeks and kale that the skins just blend in. Where onions can be overpowering, I use leeks. Their subtle sweetness is delicious here.

A great method for washing leeks is to halve them lengthways, keeping the white base intact, then rinse under cold, running water. Use almost all of the leek: the green part is really good too.

As with most dishes, this can be improved by adding a fried egg on top, but I think it’s enough as is. Other additions could be a mature cheddar in the mash, savoy cabbage instead of kale, or spring onions instead of leeks.

The meat isn’t the star ingredient; it plays a subtle supporting role. You can buy pre-cooked, torn ham in most shops. Or you could use a few slices of real home-cooked ham or bacon, but definitely not the deli-style plastic meat.

Taste the finished dish before seasoning; both the butter and ham are salty, so additional salt may not be needed. Plenty of freshly ground black pepper is a must, however. This is creamy, comforting food with a healthy twist that’s perfect fuel for trick-or-treaters.

KALECANNON WITH SMOKED HAM: SERVES 4

The five ingredients

• 2lb potatoes
• 1 large leek
• 150g kale
• 130g smoked torn ham
• 3tbs milk

From the cupboard

• Butter
• Salt
• Pepper

Method

Scrub or peel the potatoes, depending on your preference. Cut roughly into large chunks and simmer in a covered pan of boiling water until just tender: 15-20 minutes.

Meanwhile, halve the leeks and run them under the tap until any grit is removed. Slice finely. Place the leeks and a tablespoon of butter or olive oil in a large, heavy-based pan over a medium heat. Add a splash of water, stir and place the lid on. This will steam the leeks till soft. Leave to cook for five minutes, stirring every now and again.

Remove the tough stalk from the kale, tear the leaves into small bite-sized pieces and add to the pan with the leeks. Stir to combine and add another splash of water if necessary. Place the lid on and leave to steam for a minute or two until the kale is cooked.

Drain the potatoes and add a splash of milk and some butter. Mash until smooth. Fold the mash into the kale and leek mixture. Add the smoked ham and mix until evenly combined. Season to taste.

Every Thursday @irishtimesfood will tweet the five ingredients, and they will also be posted on irishtimes.com so you can have them ready for Friday. Email givemefive@irishtimes.com with your suggestions for recipes