LeedsGirlsCan
Magazine THE ECO ISSUE
WELLBEING || FITNESS || INSPIRATION Issue 2 | Winter 2021
THERE IS NO PLANET B ACT NOW
Editor's Note
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Welcome to the second edition of the Leeds Girls Can Teen Magazine.
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Welcome to our Eco edition of Leeds Girls Can Teens magazine. There are so many angles that we can influence climate change from reducing the amount of clothes we buy, going vegan, using reusable items such as water bottles. However the never ending list can feel overwhelming! So we thought we would share some tips on some small changes that can also help you be active and healthy. We especially like the article on reusable period products on page 6 and our new Leeds Girls Can Ambassadors personal experience of using them. If you would like to get to know Liv even more check page 4. As always we have lots of fun give-a-ways Asda water bottles and cycling goodie bags you will find them on pages 5 & 13. What work-outfit are you? Take the test on page 10. Enjoy! Don’t forget to follow us on Instagram @leedsgirlscanteens.
LOUISE AND LIBBY Editors
4. Inspirational women 6. Reach for the Stars 7. Eco-friendly period products 8. Mental Health 10. Self-Care 11. Cycling in Leeds 14. Workout Bingo 16. Young Ambassador Programme @LeedsGirlsCanTeens
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OUR FAVOU
RITE
PODCA
STS
THE JOE WICKS PODCAST
WE CAN CHANGE THE WORLD
MENTAL MUSIC
ADULT ISH
SSSSH! PERIODS
SERIOUSLY SUMMER WITH GRETA THUNBERG
THE TIRED
WOMEN IN SPORT PODCAST
GIVE ME STRENGTH WITH ALICE LIVEING
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TOUGH GIRL PODCAST
DEAR TEEN GIRL
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Find Liv’s dly o-frien c e n o s p i t ucts and d o r p d o i per an help how we c et one lan save the p time on a month at 7. page
INSPIRATIONAL WOMEN- LIV She finds that social media is a great way to document her adventures and is passionate about it being a positive place for others to be inspired to also get outdoors Alongside being active in the outdoors Liv is extremely passionate about the environment. The outdoors provide Liv with such positivity and help with her mental health and wellbeing so in return she feels a sense of responsibility in looking at the impact she has on the planet and finding ways to make it more positive.
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Meet Liv our newest Leeds Girls Can Young ambassador. Liv contacted us after reading Issue one of our magazine and shortly after joined the team with the aim to inspire women and girls across the city to get active. Liv is a 17 year old outdoor adventurer. The outdoors is Liv’s happy place she loves the freedom and sense of achievement she gets from completing a big hike. For Liv the outdoors is an escape from the fast paced and almost suffocating aspects that life can bring.
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ASK US ANYTHING I am desperate to take up a new activity but I literally do not have the time. I have just started college and have a part time job. Any free time I have I am studying. What can I do?
WIN A CYCLING GOODIE BAG To help you keep safe on the road Active Travel have donated 10 Cycling Goodie Bags to give away - see their top tips for safe cycling on page 11. We have 10 bags to give away just email leedsgirlscan@leeds.gov.uk with your details and we will send one out to the first 10 people who write in.
Firstly well done to you! To juggle studying and work can be difficult so to have the motivation to want to try something new and get moving is AMAZING! A great way to introduce an activity with your busy schedule could be incorporating it into your travel time to and from college or work. A great way to get moving and commute is to run, walk or cycle. **contents may vary
TIPS
Tips to make time to exercise with a busy schedule.
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Try getting up earlier to create time to exercise. Ditch your ride and use your commute as time to exercise (Cycle, run, skate or walk). Schedule your exercise in as a meeting that way you are more likely to stick to it. Socialise on the move! Whilst you hang out with friends get moving and exercise together. Pick something you enjoy! It is so important you enjoy the exercise you do that way it won’t feel like a chore. Even a quick 15 minutes will benefit you! So pop your phone down for 15 and get moving.
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REACH FOR THE STARS!
Have you decided what you are going to do after school or college? There are many different ways to reach the career of your dreams. Everyone is different and in Leeds there is support for all. You can access Employment and Skills Leeds support through the website www.employmentskillsleeds.co.uk. They could help you in deciding which path to take after GCSEs or A levels. There is a specific area on the site that is designed to support young people, whether that’s further or higher education, apprenticeships or getting a job.
If you are over 15 and would like to speak to someone one-to-one, Leeds Employment Hub can help you even before you leave school offering careers advice. They can also offer support with job searching, CVs and application forms.
We can support you with detailed careers information and advice, tells you what jobs, careers and courses are available in Leeds and help you understand what skills employers are looking for through our start in Leeds portal, accessed through our website. If you think you would suit an apprenticeship, we have lots of info on our Apprenticeship Hub page, including videos of what to expect from an apprenticeship and the different levels (including Degree Apprenticeships). You can even search for every available apprenticeship in Leeds right now!
Contact us on 0113 378 4576 or email employmenthub@leeds.gov.uk. If phone or email isn’t your thing you can message us on Facebook or Twitter, just search @eandsleeds. As a young woman in Leeds, Smart Works can offer free additional support including online interview coaching and high quality interview and work clothing which are yours to keep and delivered to your house! Find out more at www.smartworks.org.uk or call 0113 234 6503.
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Our advisors have expert knowledge of exciting career opportunities and links with businesses throughout the city.
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ECO-FRIENDLY
PERIOD PRODUCTS The average woman is predicted to use and throw away, in excess of 10,000 tampons and pads in their menstrual lifetime. Conventional pads are made from 90% plastic which all adds up to a huge amount of plastic pollution! There are multiple ways to help reduce your impact on the planet by looking at options of reusable period products. Period cups, reusable pads and period pants are a few of the options available.
Reusable pads. Reusable pads are shaped like your average menstrual pads but are made of reusable, absorbent fabric that clip onto your everyday underwear. Like normal pads they need changing every couple of hours. But once used all you do is put them into the washing machine and use them again!
Period Pants. Period pants are another eco-friendly product that you can wear whilst on your menstrual cycle. They are underwear with a built in absorbent gusset and are very similar to the reusable pads, expect they are an all in one product with no need to attach a pad to the inside. Period pants come in different styles from thongs, high waisted briefs sleep shorts and even bikini bottoms.
Here is Liv, our Inspirational woman, featured earlier on page 4, shares her personal experience with period pads.
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It can feel so daunting moving away from trusted products but for me I will never look back. Although they have a slightly bulkier feel to single use pads, I feel safer from leakages. There are different sizes for different flows and body types too, so there are many options for everybody’s needs. For me the only con is their initial cost- although they will eventually save you money in the long run. My pads are around £6 per pad and I have 7 which get me through each month. All in all they are a great swap that I have been using for about a year now and I have been raving about ever since.
MENTAL HEALTH
But what is mental health?
Mental health is made up of our psychological, emotional and social wellbeing. It can affect the way we think, feel and the way we act. Mental health can affect anybody and in so many different ways.
Anxiety & Panic attacks
Anxiety is what we feel when afraid or worried. This can be in the present or even things we may worry about in the future. Anxiety & Panic attacks can also have physical effects such as increased heart rate, nausea, feeling hot and cause us to shake.
Depression
Mental health is extremely important throughout the duration of our lives, from childhood to adulthood. It can affect people at different stages of life and in different ways. It is extremely important to talk to someone (doctor, friend, family or trained professional) if you feel you have negative mental health. Mind UK have great resources online at www.mind.org.uk
Here are some local organisations you can also talk to -
Kooth
Online counselling and support for young people. kooth.com
Childline
Advice and support. Clam zone has tools on how to keep calm. childline.org.uk / 0800 1111
Depression is a low mood that is prolonged and can affect you in your everyday life. The common signs of depression are: Feeling isolated and unable to relate to others, restless, down, no selfconfidence.
MindMate
Stress
Emotional support for under 25's. 24/7 Crisis messenger. 1-2-1 hat forums and resources. themix.org.uk
Stress is a situation or event that puts pressure on us. People feel stress in different ways. It can cause mental health problems and also affect us physically. When feeling stressed you may lose concentration, feel overwhelmed, struggle to sleep and decrease appetite.
Phobias
A phobia is a type of anxiety disorder. It can be triggered by situations and objects causing extreme fear having a significant impact on how you live your day to day life.
Advice and information about services in Leeds. mindmate.org.uk
The Mix
Leeds Survivor-led Crisis Services
Emotional Support for 13-18 year olds. Open every day of the year: Mon-Frid 3:39pm2am, Sat-Sun 6pm-2am Call on : 0808 800 1212 Text on: 0771 566 1559
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You may have heard of the word Mental Health on TV, in school or even on social media.
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It is imp ortant t · you feel o exerci c o m fortable se in someth baggy b i shorts, l ottoms, tight. Whether that ng it up de ong shorts. You leggings, shortis pending can even h o sw w You are never ju you feel that d itch You do Yst one style! ay! ou!
WHAT WORKOUT BOTTOMS ARE YOU? A. Grey is the new black. You just love it! B. The brighter the better. You love colours that stand out! C. It’s all about the colour coordination.Everything has to have a theme, whether it’s simple or bright!
Mostly A's
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You love anything cosy and grey. So grey baggy joggers could just be your perfect work out bottom!
A. COMFORT! Comfort all the way. You love to wrap up in blankets and your favourite pyjamas. These things make you super happy. B. To make a statement of course! You really love to stand out in the crowd. C. Organisation! You love things to match. You take pride in your note taking skills from class. How can you not with the matching highlighted titles!
Mostly B's
You really love bold bright colours and to make a statement. Why not try pairing a bright top with a legging of your choice. Or even for a bold bright legging!
Your ideal workout is...
A. Anything that doesn’t work up too much of a sweat! B. Something where I can express myself, get moving and have fun. C. Anything that is intense! Raises my body temperature and makes me sweat!
Mostly C's
Organisation and colour co-ordination is your thing! So why not coordinate your workout clothes. Try pairing a coloured pair of shorts with your sports bra, headphones and even your laces!
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You think...
The most important thing is…...
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There are so many different ways we can practice self-care. Selfcare can reduce stress and anxiety and is a great way to practice self-awareness which can help you recognise patterns in your emotions. There are ways we can look after ourselves whilst also looking after our planet. Here are some eco-friendly ways to practice self-care.
SELF-CARE
House Plants
House plants release oxygen and absorb carbon dioxide helping purify the air. This can result in improving concentration and productivity, reducing stress levels and boosting your mood. Some plants such as lavender are used for aromatherapy promoting relaxation and reducing anxiety. All those benefits and they also look great!
Stretch
Stretching increases blood flow and circulation to your muscles and brain. This helps clear our mind and increases our mood. It is a great way to relax and move our bodies. Why not start with a simple stretching routine or even try yoga!
Meditate
Meditation is a great way to practice self-care and can be completely free. It is a great way to declutter your mind and focus on the present. Additionally it has been proven to help improve sleep and improve your attention span. If you are unsure where to start there are many great apps available that guide you through meditation such as the Calm app.
Upcycle
Upcycling is a great way to help conserve the environment and reduce waste. But it can also be a great way to practice self- care as it aids creativity. Being creative can help you destress and give you a sense of accomplishment. So why not get some empty tins out the cupboards decorate them and grow some herbs or Aplants! NOM DIC | 24
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SOME SIMPLE WAYS TO PRACTICE
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Cycling in Leeds Thinking about a bike? There is LOADS going on in Leeds to help get more people cycling, and most of it is free! New bike paths and segregated cycle routes, free cycle training, online maps, maintenance sessions, lots of people to give advice& support… So if you fancy having a go at cycling– then do! It’s completely brilliant!
Do I need to wear a helmet?
There is no law that says you have to wear a helmet, but we think it’s a good idea. In the unlikely event of falling off, a helmet could mean the difference between a headache and something much more serious. Plus if you have a helmet, you can get a ‘helmet-cam’, a kind of go-pro. So if a driver does anything illegal (such as overtaking you too closely), you can submit the footage to the new Safer Roads Media Submissions portal. (https://www.westyorkshire.police.uk/SaferRoadsSubmissions) So it’s not just about protecting your head; you could be helping to educate drivers, too, and that’s good for everyone who wants to feel safe on a bike!
What’s the best way to lock my bike?
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With more people cycling, the sad truth is that there are more thefts. Some places will let you bring the bike inside the building or will have a proper bike park. But you should always carry a really good lock: truly, don’t skimp on this bit. We recommend locks called D-locks, and it’s worth getting the best one you can afford. Make sure you lock the frame of your bike to a proper bike stand if possible. (There are quite a few in Leeds, and the Council is busy putting more in.) If you can’t find a stand, then lock your bike to something permanent such as a lamppost or fence.
words by Influencing Travel Behaviour photos by Leeds City Council / Lizzie Coombes
Can I ride on the path?
Strictly speaking, no. Bikes are supposed to stay on the road or in a bike lane, to keep the paths safe for pedestrians, especially people who may not be able to see or hear so well. If you’re not confident about cycling in traffic, then try to find routes that include shared spaces (these are where you can cycle on the path, and there will be signs like the one here. Check out the interactive West Yorkshire Cycle Map online to find out more. If you don’t feel safe because the traffic is too fast or too heavy, then you may need to get off and push your bike for a short while. As in many other situations, the best advice is just use your common sense!
Do I have to have lights?
Yes, if it’s dark or visibility is low (for example if it’s misty). You should have at least one steady white front light, and one steady rear red light. This is so that drivers can see you easily, especially at night time. Better still, get one of those amazing reflector jackets – during the day, it just looks like a lightweight grey top, but when lights hit them, goodness me they pop! You can get reflector strips for the bike and wheel spokes, too. Remember that staff who work in bike shops or who run bike events are really knowledgeable, and they absolutely LOVE it if they can help get someone new to start cycling, because they know how brilliant it is. So don’t be afraid of asking anything you want! Keep an eye too on @ConnectingLeeds on Twitter or on the Connecting Leeds Facebook page for updates about free cycle training, Dr Bike sessions where you can learn basic maintenance, cycle routes in Leeds and much more!
LOCAL
Leeds Urban Bike hub is located at Middleton Park in South Leeds. It is free to go if you have your own bike but you can also hire one if needed! They have trails through the woods, BMX, mountain biking tracks and a cafĂŠ on site.
Leeds Welcome Art Trail
Take a walk around the city. Did you know Leeds is full of public art? From the Windows of Leeds all the way to the Mabgate Mural, stopping at stained glass windows, street art and sculptures along the way.
Woodhouse Moor Skatepark The park is split into three well-spaced sections and it has everything from quarter pipes to flat banks, adjoining roll overs and back-to-back quarters.
BMX Track at Yeadon TarnLS19 7URk
Yeadon BMX track is a typical BMX track, fast with big berms and lots of jumps. The track is both suitable for beginners and more experienced riders. Not only can you have a great time on the BMX track but you can go for a scenic walk/run whilst watching planes fly over from Leeds Bradford airport.
You can get active whilst helping save the planet. Why not give some of these Leeds Local ecofriendly activities a go?
ROUNDHAY PARK
Roundhay Park located in east Leeds is a great place to visit to get active. With its large lake and woods for scenic walks and runs, outdoor skatepark and outdoor gym why not head there and try an eco-friendly activity.
Outdoor Tennis
There are numerous locations across Leeds where you can access outdoor tennis courts such as: Roundhay Park, Manston Park and Bramley Park. Tennis is a fun way to get active outdoors with friends or family. To book a local court take a look at Active Leeds Page for more information https://clubspark.lta.org.uk/LeedsCityCouncil
TRY THESE APPS
Couch to 5k
Couch to 5K is a running plan for absolute beginners. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. Download the app today to get started.
Strava
Strava is an internet service used to track your exercise with a social media element. It is mostly used for cycling, walking and running. This app can be a great way of tracking your runs and engaging with friends. Ensure you only connect with people you know and trust when using this app
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LOCAL Leeds Urban Bike Park
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ASDA OPENS NEW SUSTAINABILITY STORE IN MIDDLETON Asda has opened its new sustainability trial store and unveiled a new plastics reduction strategy with a promise that customers will not pay more for greener options. The supermarket has partnered with some of the UK’s most popular household brands including PG Tips, Vimto, Kellogg’s, Radox and Persil to create the store located in Middleton, Leeds. The store is designed to help shoppers reduce, reuse and recycle with ease and Asda estimates the numerous initiatives being trialled in Middleton will save one million pieces of plastic per year. Asda will use the Middleton store to test and learn which elements of its new offer appeal most to customers and can be developed at scale to be potentially rolled out to more locations in 2021.
The new store includes the following features: - 15 huge refill stations offering customers a selection of more than 30 household staples sold in refillable format. - The store will also showcase sustainable fashion lines through George including clothing made from recycled polyester and coat hanger-less denim. - A new community zone for pop ups and partnerships with charities; the first is a three-month trial with the Salvation Army of a Drop and Shop outlet for customers to donate their unwanted clothing and bric-a-brac seven days a week. - A partnership with Pre-Loved a vintage wholesaler who will be selling bespoke vintage clothing from well-known brands.
orkout Once you complete a box tick it off and give yourself a HUGE well done! Aim to tick off 4 in a line or go for the full house!
Practice mindfulness Breath in for 4 seconds & breathe out for 4 seconds
Plank for one minute
Drink Water
Stretch- Pick a body part to stretch and hold for 8 seconds
15 Star Jumps
5 Squats
Talk to a friend
Boxing punches
Dance like no one is watching
Listen to music/ podcast
Go for a runWhy not try one of the suggested apps on page **
20 Arm circles each direction
10 sit ups
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5x Lunges
Give myself a compliment
Go for a walk and take in nature
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LEEDS GIRLS CAN
YOUNG
AMBASSADOR
PROGRAMME Leeds Girls Can work with local schools across the city providing an opportunity for young girls aged 14+ to participate in our 6-week Young Ambassador programme. Our aim is to inspire young people to get active, try new things, increase self-esteem, resilience and remove barriers such as fear of judgement.
‘When you try things and fail, you actually achieve more than if you complete it first time. You achieve a better mind-set and confidence.'
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rted I was ta s t s r fi I n e ‘Wh ecause I am b s u o v r e n a bit But once t. n e d fi n o c t no confidence y m d te r ta s we ow. Even in r g to d te r ta s ted to get school I star in P.E’ ed more involv
s, ivitie social t c a ‘The ies and ht to t rtuni has broug and o p p o it le orks invaluab to w t e n cted fe is my li ng conne ou’re bei ing y gives an h t e som e about of onat ng sense i s s a p i amaz longing.’ be
'This c realise ourse mad e fear w how much me m a back s holding m y an e how md I realised uch actua lly ca I am pable of.’
Leeds Girls Can are looking for Young Ambassadors to support the campaign. The main aim as an ambassadors is to get more women and girls to get physically active. This maybe through your friendship groups, in school or through social media. You do not have to be an ‘extremely active’ person to be an Ambassador. You may be at the start of your journey in enjoying physical activity and want to share that passion with others or even love to write blogs or take photos. There are different ways we can inspire women and we want to celebrate that! Volunteering has many benefits such as building your experience, meeting new people and getting the opportunity to try new things!
Here are some comments from our Leeds Girls Can ambassadors as to why they love supporting the campaign.
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community f o e s n e s l a ; ‘It’s a re bers of LGC m e m r e th o with lways so everyone is a raging and encou welcoming, special thing a ’s it d n a friendly women, from f o p u o r g a ng to find , who get alo t fe li f o s lk a r all w er and suppo e th o h c a e h it it w ch a pos iv u s ’s It . r e th one ano work in!’ to e r e h p s o atm
‘I absolutely love LGC I love everything , it stands for and th e atmosphere amo ngst all the people involved’
‘It is a of fun! G lot e meet an tting to d in with so teract many differen t people , lea from an d suppo rn rt them.’
If you are between the ages of 13 and 17 and live in Leeds and are interested in becoming a Leeds Girls Can Young Ambassador please Email: Elizabeth.cotter@leeds.gov.uk or DM @Leedsgirlscanteens on Instagram.
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WOULD YOU LIKE TO BE A LEEDS GIRLS CAN YOUNG AMBASSADOR?
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SPICY LENTIL SOUP/STEW BY SAIMA BOUDEN Ingredients 1 tablespoon olive oil 1 cup chopped onion, either red or white. 5 cloves garlic, minced 1 stalk celery, chopped finely 1 cup of red lentils (or any will do) 3 small red potatoes, chopped small (or if you can't find red potatoes any potatoes will do) 2 carrots, chopped small Tomato puree 3 table spoons. 2 vegetable stock cups Smoked paprika, tea spoon Salt and pepper to flavour Chilli flakes to flavour
Method Wash, peel and chop all vegetables into thumb size pieces Add the olive oil to a pan deep enough to cook the soup, then add the onions and garlic, fry them off until soft as they start to brown. Add the vegetable stock/water and the remainder of the ingredients Add salt, pepper and chilli flakes to your taste. Allow to simmer until water thickens and vegetables soften. This will take approximately 30 minutes, stir every 10 minutes. Keep on medium heat. Serve with bread.
VEGGIE BHAJI Ingredients
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160 grams of gram flour 1 tsp turmeric 1 tsp paprika 1 tsp ground coriander 1 tsp ground cumin 1 tsp fennel seeds 1 tsp salt 1 tsp pepper 1 bunch coriander, chopped finely 4 white onions, finely sliced 2 Potatoes, very finely sliced, this will allow less cooking time. 1 chilli
of your e r u t ic p take a send & s e h is finished d us them to nteens a C ls ir G s @Leed
Method Half fill a large pan with vegetable oil and heat to 175°C. In a mixing bowl, stir together the gram flour, all the spices and the chopped coriander. Season to taste. Pour in 150ml (1/4pt) cold water, whisking as you go, until you have a thick, gloopy paste. Toss the sliced vegetables in the batter, and then use tongs to carefully lower small blobs of the mixture into the oil. Fry for 3-4 minutes, turning them in the oil every so often, until they are golden and crisp. Use a slotted spoon to fish them from the oil. Drain the bhajis well on kitchen paper, check to see if they are cooked and firm, if not: finish cooking once fried in the oven for a further 5 minutes. Serve alongside a curry or with a selection of dips and chutneys of your choice.
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SAVE THE PLANET #LeedsGirlsCanTeens