This common root vegetable is a Superfood. Beetroot are packed with health promoting antioxidants and nutrients such as vitamin C, beta-carotene, betaine, folate, magnesium, copper, phosphorus and iron. Beetroot belongs to the same family as spinach and swiss chard, both the leaves and root can be eaten. It's history stretches back to 4,000 years ago and has long been used for medicinal purposes, primarily for blood, liver and digestive disorders. Recent research and trials have shown the benefits of beetroot juice in lowering high blood pressure. Check out my blog on the Health Benefits of Beetroot and best ways to store the leaves and root.

The radish is an edible root vegetable and is mostly eaten raw as a crunchy salad vegetable. There are many varieties ranging in different flavours, colours, shapes and sizes. The most common are the European radishes (small/round red) and the Daikon Asian radish (large/oblong white). Radishes are high in vitamin C and fibre, they also contain a group of compounds called isothiocyanates, which have been shown to be effective against certain cancers.

Apples can be eaten fresh, cooked or dried, they are low in kilojoules and are a good source of vitamin C, which makes them a good choice for a healthy snack. When using fresh sliced apple, the surface will go brown as oxygen from the air reacts with an enzyme in the apple flesh. This reaction can be stopped by cooking the apple or brushing with lemon juice, drying the apple slices will also kill the enzyme. Apples are high in fibre, including soluble fibre. Packed with numerous phytochemicals such as quercetin that is know to help prevent heart disease and cancer. Purchase organic if possible, apples should always be washed before eating, if they have been waxed it's best to peel them as it will prevent pesticide residues from being washed off.

Use organic red wine vinegar if possible produced by slow fermentation.

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

Allspice is a dried fruit and gets its name from its flavour, which seems to be a blend of cinnamon, nutmeg and cloves. The fruit is picked when green and ripped in the sun, when dried they are brown and look similar to a peppercorn, it is then ground for use in cooking.

Probiotics help balance the microflora in the gut, helping the digestive system and offering protection from harmful bacteria. Common benefits claimed from taking probiotics include the reduction of gastrointestinal discomfort, strengthening of the immune system, improvement of bowl regularity and reduced bloating. Choose a capsule or powder containing a high number of live bacteria strains. Some form of probiotic should be consumed every day, I sneak some in my breakfast smoothie, fermented vegetables are an excellent source. I add probiotic capsules to ferment my Cashew Probiotic Cheeze on page 301 of The JOYful Table.