- 1 tbsp olive oil
- 2 parsnips, peeled, cored and cut into chunks
- 2 carrots, peeled and cut into small chunks
- Finely grated rind and juice of 1 orange
- 200ml vegetable stock
- 125g shallots, peeled and halved
- 1 courgette, halved lengthways, cut into chunks
- 3 tbsp cranberry sauce
- 1 tbsp wholegrain mustard
- 225g puff pastry, thawed if frozen
- Small handful flat leaf parsley
- Preheat the oven to 200C/fan oven 180C/Gas mark 6. Heat the oil in a 23cm heavy, ovenproof frying pan and fry the parsnips and carrots for three to four minutes (the crunchier the carrots, the more antioxidants there are). Stir in the orange rind and juice and stock, bring to the boil and simmer for five minutes.
- Stir in the shallots, courgette, cranberry sauce and mustard. Simmer for six to seven minutes or until the vegetables are tender and the stock has been absorbed. Season with salt and freshly ground black pepper.
- Roll out the pastry on a lightly floured surface 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.
You’ll enjoy a variety of nutrients in this colourful, festive medley of vegetables. For example, the orange beta-carotene in carrots is a great source vitamin A, which helps strengthen the immune system and plays a vital role in bone growth.
Courgettes are high in dietary fibre and potassium, which helps control your blood pressure – good news if you’re spending Christmas with the inlaws or if someone has received the loudest toy in history.
Roasted, steamed or even boiled, parsnips are a seasonal favourite. And since their flavour is improved by cold weather this is perfect time to buy them. They’re high in fibre, vitamin C, which is a powerful antioxidant, and manganese, which helps the body use other nutrients, turning a Christmas feast into training fuel (at least in part).