Parsnips, a relative of carrots, provide vitamins C, E and K. Their potassium and antioxidants may help prevent cancer.

Each serving (without mash) provides 293 kcal, 34g protein, 13g carbohydrates (of which 13g sugars), 11g fat ... low for 8–10 hours, until the beef and vegetables are tender. Serve the beef stew ...

Mary Berry's beef stew is smart enough to serve for a dinner party. Serve with mash or potatoes dauphinoise and green vegetables. Cut the beef into 2.5cm/1in chunks and trim off any excess fat.