NOTHING beats fresh, seasonal vegetables for both flavour and nutrients. It can save you money too – perfect if you’re watching the pennies, but still want to eat healthily.

However, new research shows that many consumers in the West Midlands have no idea when traditional British vegetables are in season. When questioned, almost half said that serving British seasonal vegetables is important to them. However, just 58 per cent realised broccoli was in season.

Less than half knew cauliflower was now in the shops and butternut squash, a vegetable long associated with autumn and winter, was recognised as in season by just 35 per cent of those questioned.

Hardly any ever used kale and would probably be hard-pressed to recognise it. Yet, the vegetable is a staple British crop, packed with nutrients and flavour and it has been enjoyed for generations, partly because it is so versatile.

It can be used in a number of dishes – from soups to stir fries, risottos to roasts, and pasta to pies – and it’s also great value for money.

Kale’s Italian cousin, cavolo nero, now grown in Britain, was identified as in season by just six per cent.

Here are two nourishing ways to enjoy it.

Serves 4

Preparation time: 15 minutes

Cooking time: 8 minutes

Ingredients

800g floury potatoes, diced

1 tbsp oil

1 onion, chopped

50g Parmesan cheese, grated

150g cavolo nero, finely shredded

2 tbsp flour

Method

Boil the potatoes for 10 minutes or until tender. Drain and return to the pan. Mash well and season.

Meanwhile, heat the oil in a frying pan and fry the onion for 3-4 minutes until golden. Stir into the mashed potato with the Parmesan.

Allow to cool.

Steam the cavolo nero for four minutes and stir into the potato.

When just cold enough to handle, stir in the flour and mould into 8 rounds.

Shallow fry in two batches for 1-2 minutes on each side or until golden and heated through.

Seared beef with Kale and beetroot

Serves 2

Preparation time: 10 minutes plus

30 minutes more to allow for marinating

Cooking time: 10 minutes

Ingredients

3 tsp horseradish sauce

2 tsp wholegrain mustard

1 tsp honey

2 tbsp Worcestershire Sauce

2 sirloin steaks (400g)

200g shredded kale

2 cooked beetroot, coarsely grated

Method

Mix together 1 tsp horseradish sauce, 1 tsp mustard, the honey and 1 tbsp Worcestershire Sauce and pour over the steaks and leave to marinade for 30 minutes. Remove from the marinades and griddle for 2-3 minutes on each side.

Meanwhile, steam the kale for 4 minutes. Mix the remaining horseradish sauce, mustard and Worcestershire sauce in a large frying pan and add the kale and beetroot, stir well to combine.