In the spotlight - Beetroot

You might think that pickled beetroot with a salad or beetroot crisps are as far as it goes, but think again. In nutritional terms, beetroot has a lot to offer and can become part of many dishes, appearing in some surprising places.

• Beetroot is thought to have been cultivated about 4000 years ago, originating around the Mediterranean.
• It is not just recently that there has been interest in beetroot's health benefits - over the ages it has been suggested as a remedy for all sorts of ailments, as well as a cure for hangovers, treatment for dandruff and as an aphrodisiac.
• For anyone wanting to boost their intake of folate (the natural form of folic acid), beetroot is a great choice. It's also a source of Vitamin C and potassium, and provides Vitamin B6, iron and magnesium, vegetable sources of which are useful for anyone eating little or no animal produce.
• Beetroot has a distinctive purple colour due to Betacyanin, an antioxidant - antioxidants may help protect against heart disease and cancer.
• Rich in nitrates, beetroot has been shown in studies to help lower blood pressure through the action of nitric oxide on blood vessels. It's thought that 100g of beetroot daily would be sufficient to provide significant benefits on blood pressure.
• With beetroot's proposed benefits its juice is becoming more popular and don't forget about its leafy tops, which are now often found in bagged salad and can also be lightly cooked to serve as a green veg. Beetroot wine is also produced - it's meant to be very similar to port.
• Beyond a foodstuff, beetroot is used in production of food colourings and as dyes.

Roasted beetroot
A nice accompaniment to any roast meat, fish or vegetarian dishes. Add other chopped root veg - potatoes, parsnips, carrots, swede - or butternut squash if you wish.

• Top and tail the beetroot - 2 per person - and wash well, though no need to remove the skins or chop.
• Place on a baking tray and drizzle with a little oil and dried herbs of your choice.
• Cook at 200 degrees C (gas mark 6) in a pre-heated oven for 45 mins.

Sweet beet soup

•  Dice 1 onion and cook in 1tbsp oil for 5 mins, then add 1tsp cumin.
• Cube 4 beetroot and 1 large sweet potato, adding them to the pan.
• Add 1.25litres (approx 2.5pints) of veg stock and simmer for 15-20 mins until the potato and beetroot are tender.

Very chocolatey beetroot cake

• Peel and grate 3 beetroot, simmer for 5-10 mins until soft, then drain.
• Place 125g  (4.5oz) margarine, 300g (10.5oz) sugar and 3 large eggs into a food mixer.
• Meanwhile melt 75g (2.5oz) chocolate in a bowl over simmering water and then add this to the mixer.
• Now fold 225g (8oz) self-raising flour, 1tsp baking powder and 50g (1.75oz) cocoa powder into the mix.
• Add the mixture to a 9inch tin lined with greaseproof paper. Cook in an oven pregeated to 160 degrees C (gas mark 3) for 45 mins, checking it is ready with a skewer - it should come out clean.