Carrots are packed with antioxidants, including beta-carotene, which helps battle free radicals and
also plays a major role in boosting the immune system. And yes, they are good for maintaining healthy vision. Courgettes are loaded with dietary fibre, which aids digestion, and potassium, which helps control your blood pressure. Parsnips are high in fibre, vitamin C, which is a powerful antioxidant, and manganese, which helps the body make the best use of other nutrients.
- 1 tbsp olive oil
- 2 parsnips, cut into chunks
- 2 carrots, cut into chunks
- Grated rind, juice of 1 orange
- 200ml vegetable stock
- 125g shallots, halved
- 1 courgette, cut into chunks
- 3 tbsp cranberry sauce
- 1 tbsp wholegrain mustard
- 225g puff pastry
- Handful flat-leaf parsley
- Salt and pepper
1 Preheat the oven to 200C/fan oven 180C/Gas mark 6. Heat the oil in a 23cm ovenproof pan. Fry the parsnips and carrots for 3-4 minutes. Stir in the orange rind and juice and stock, bring to the boil and simmer for 5 minutes.
2 Stir in the shallots, courgette, cranberry sauce and mustard. Simmer until the vegetables are tender and the stock has been absorbed. Season with salt and black pepper.
3 Roll out the pastry to a 24cm circle. Remove the pan from the heat and lay the pastry over the top, tucking in the edges. Bake for 20 minutes until risen and golden. Turn out onto a serving plate and scatter with parsley to serve.