A tasty pie from my Food For Sport Cookbook. Will it help you take on the world?

Serves 6

1½ cups finely chopped potato
½ cup peeled and finely chopped parsnip
4 cups finely chopped carrot
1 cup finely sliced celery
2 onions, peeled and chopped
2 cloves garlic, crushed
3 cups cooked brown rice
3 tbsp chopped parsley
3 tsp curry powder
1½ cups Savoury White Sauce (see below)

Pie Shell: 2 x Wholemeal Pastry (see below)

1. Combine all the filling ingredients.  Mix well.
2. Spray a large, shallow pie dish with non-stick cooking spray.  Roll out pastry thinly; it should be double the size of the pie dish.  Use half the pastry to line the pie dish.
3. Spoon in the filling and spread over the base of the pie shell.  Cover filled pie with the remaining half of the pastry.  Crimp the edges together round the edge of the pie dish and use a fork to pierce the top in a few places to let steam escape while the pie is baking.
4. Bake at 200°C (400°F) for 15 minutes.  Reduce oven temperature to 180°C (350°F) and bake a further 20 minutes, or until pastry is golden brown.
5. Serve hot with a simple salad of sliced cucumber in Vinaigrette Dressing.

To store: Keep covered in the fridge for up to 2 days.  Freeze the pie after it has been cooked.

Savoury White Sauce

Serves 4-6

2 cups skim milk
1 onion, cut in half
1 small carrot, roughly chopped
1 stalk celery, roughly chopped
6 peppercorns
2 tbsp plain flour

1. Pour the milk into a saucepan.  Add the chopped vegetables and peppercorns.  Bring mixture to the boil.  Immediately reduce heat and simmer for 15 minutes
2. Strain the milk into a bowl.  Discard the vegetables and peppercorns.  In a separate bowl, mix the flour with 2-3 tbsp of the warm milk.  Stir to form a smooth paste.  Gradually add the rest of the milk, stirring all the time.
3. Return the sauce to the saucepan.  Bring to the boil, stirring constantly.  Reduce heat and simmer gently for 2 minutes, stirring until the sauce thickens.

Microwave method:
Cooking time:  approximately 7 minutes

• Blend to a smooth paste the flour and ¼ cup of the milk and set aside.  In a casserole, blend the remainder of the milk with all the other ingredients.  Cover with plastic wrap, microwave on ‘High’ for 1-1½ minutes, stirring once during cooking.

Wholemeal Pastry

You can use all wholemeal flour if you like, but the pastry will be heavier.  A food processor is a great help; it turns pastry-making into a quick and easy process.

1 cup plain wholemeal flour
1 cup plain white flour
½ cup butter or margarine
Water

1. In a large bowl, combine the flour(s). Use your fingers to rub the butter or margarine into the flour until the mixture resembles coarse breadcrumbs.
2. Add water, a little at a time, working in after each addition, until you have a soft dough.
3. Turn dough onto a lightly floured board and knead lightly until smooth.  Use dough as required in recipe.

To store: Wrap the pastry in plastic film and keep refrigerated for up to 3 days.  To freeze, seal completely.  Allow to thaw slowly before use.