Tesco Magazine - January 2019

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YOUR SPECIAL ANNIVERSARY EDITION FROM TESCO MAGAZINE

TESCO MAGAZINE THIS MONTH’S BRANDS INCLUDE:

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WELCOME

Cedar Communications Limited, 85 Strand, London WC2R 0DW Tel +44 (0)20 7550 8000 Fax +44 (0)20 7550 8250 Email tesco.mag@ cedarcom.co.uk Website cedarcom.co.uk © 2019 Cedar Communications Limited.

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How many centenarians do you know? Reaching 100 is no mean feat – just think of all the milestones and moments that can pass in such a lifetime. For 100

For more information about responsible drinking, visit www.drinkaware.co.uk

years Tesco has been bringing great value to your table, so in honour of that we’re helping you sail through January with your

Join the conversation

budgets intact and a smile on your face. In fact, a whopping two-thirds of our

Tesco magazine, Cedar Communications, 85 Strand, London WC2R 0DW

recipes this issue are £1 or less per serving wÉè »»   ô ô ÷Û ãÉ ãè Â

tesco.mag@cedarcom.co.uk

storecupboard ingredients into meals you’ll love – the chilli ‘non’ carne on p36 ¨ Û ¸ÂÉ ¸

Á÷ ó ££«

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For enquiries relating to Tesco, please contact Tesco Customer Services on 0800 505555 or email customer.service@tesco.co.uk

and money, so Jamie Oliver has given some ideas, including a hearty soup that’s packed with greens and pearl barley, p58. And if your New Year’s resolution is to bring your lunch in to work, then the recipes on p41 couldn’t be more of an incentive, as each proper lunch, including a little bit of inspiration from ’70s sitcom The Good Life to bring you our thrifty

Tesco’s first own-brand product was tea! Turn to p25 for our tea cake recipe

living feature on p76. I’ve never seen ÛÉ Á Â÷ Ô ÉÔ» «Â 㨠É

facebook.com/tesco Visit soundcloud.com/tesco-magazine, for an audio version of selected features

house! Batch cooking never fails to save you time

a snack, costs no more than £2. We also took

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excited about composting!

Lauren Rose-Smith, EDITOR The team EDITORIAL Editor Lauren Rose-Smith Deputy editor Jo Wooderson Food editor Elli Donajgrodzki Chief sub editor Art Young Deputy chief sub editor Rob Goodway Senior sub editor Jenny Wackett Writer Bryony Bowie ART Art director Nina Brennan Senior art editor Alexandra Whitfield Senior designer Sarah Prescott Designer Jade Bright Junior designer Freddie Stewart Creative solutions editor Alison Fordy Creative solutions art editor Melanie Robinson-White CONTENT AND PUBLISHING Editorial director Maureen Rice Content director Caroline Gosney Head of food Jenny McIvor Group managing editor Kate Best Group art director Iona Newton Account director Emma Ferguson Account executive Saadia Osman PRODUCTION Production director Vanessa Salter Production manager Deborah Homden CEDAR COMMUNICATIONS CEO Clare Broadbent Managing director Christina da Silva Creative director Stuart Purcell Digital director Robin Barnes Acting business development director Derek Harbinson Financial director Jane Moffett WITH THANKS TO Louise Burfitt, Liz Honour, Rachel Linstead, Julie Stevens, Chloe White TESCO Head of content Al Berry Publishing manager Cintia Welch ADVERTISING SALES dunnhumby Ltd Campaign management lead Susan Leydon-Hargreaves Campaign managers Lucy Alborough, Christopher Kent. For all Tesco magazine advertising enquiries, please contact tescomagazine@dunnhumby.com.

Chinese New Year made easy. ™

Serving suggestion

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CONTENTS

FOOD 8 OUR RECIPES

49 WINTER SUN

brighten up many Citrus fruits can sser ts – see p50 meals, not just de

Every great-value recipe in this issue, at a glance

Simple recipes featuring citrus fruits to dish up a splash of colour

LIVING

13 IN SEASON Fresh produce to enjoy at its best this month

55 MAKE A BIG BATCH Jamie Oliver’s freezable recipes under £1 a serving

25 MAKE A WISH

11 JOIN THE CONVERSATION A selection of your emails, social posts and pictures

Celebrate Tesco’s 100th birthday with this amazing ã óÉè ¸

59 STAR BARS

29 THE TASTEMAKERS

61 EVERYDAY EASY

A peek into the world of the Tesco chefs who create the food you love

The £4 meal special for budget midweek dinners

76 LIVE THE GOOD LIFE FOR LESS

67 DINNER FOR TWO

,Éô ãÉ »» èÔ É 㨠feel-good factor…

34 HOW TO COOK ON A BUDGET

Wallet-friendly dishes starring potatoes

81 TAKE CONTROL

Tips on planning, shopping and using everything up

70 TAKE A BREAK

Digital tools and apps to help curb your spending

36 STORECUPBOARD STARS Raid your kitchen to whip up a wallet-friendly dinner

Homemade snacks to enjoy on the go

Low- and no-alcohol drinks for a January detox

71 5 INGREDIENT Celebrate Chinese New Year with these easy ideas

41 LUNCH FOR LESS

Jamie Oli ver’s Bolo gnes is perfec t for batc e, p56, h cookin g

19 THIS MONTH New things to taste, buy, do and enjoy in January

82 HOW TO BE MORE PRODUCTIVE Get more done, quicker… giving you more time

Get set for 2019: fin d tips and moneysaving ideas in our Living section, p75

89 THE ME-TIME BOX Reboot your beauty routine with our giveaway

91 BEAUTY MOOD BOOSTERS Perk up with a pop of colour or a scented soak

Spending too much for lunch on the go? Try these combos, each under £2

73 USE IT ALL

86 NEW YEAR KICK-STARTERS

94 ASK THE EXPERT

Use up your leftovers.

This month: bananas

Buys to make light work of looking after Number One

ã ÛÛ Ô É öÔ» «ÂÛ ¨Éô ãÉ £ ã ã ô«ã¨ >//c ôÉ ¸ÉèãÛ

47 NO-COOK SAUCES

98 OH-GO-ON-THEN

87 HAPPY FIX

97 PRIZE DRAW

Whizz up our condiments ¢É ¢ Û¨ óÉè ÉÉÛãÛ

Yorkshire ‘pudding’… with pears and chocolate sauce

Be joyful in the face of the January blues

Win a luxury holiday for two to Grenada

Tesco magazine is published 10 times a year for Tesco by Cedar Communications Ltd. All magazine enquiries should be addressed to Cedar Communications Ltd. Cedar believes in the highest standards in journalistic integrity. Please email karen.huxley@cedarcom.co.uk with any comments or complaints. Tesco magazine does not accept unsolicited contributions. Editorial opinions expressed in this magazine are not necessarily those of Tesco or Cedar, and the companies do not accept responsibility for the advertising contents. All products subject to availability in selected stores while stocks last. All prices and information correct at time of going to press but subject to change. Prices quoted exclude Express and some Metro stores, ROI, NI and IOM. Online prices may vary from those in store, and delivery charges apply. In certain circumstances it may be necessary to withdraw products without prior notice. Alcohol available to over-18s only.

FOOD GREAT VALUE

All the re cip es in this issue

28 recipes for ÂŁ1 or less per serving.

68

Meat

16

Batch-it-up family Bolognese 56 Greek-style lamb & sweet potato salad 68 Leek & blue cheese risotto 13 Pearl barley & chorizo soup 58 Sage pork with potato & apple mash 68 Sausage & veg traybake with pesto sauce 65

Poultry Snacks, sides & sauces Butter bean dip 44 Cheesy popcorn 43 Chilli cornbread 36 Hasselback potatoes with goat’s cheese & honey 16 Mexican-style chilli salsa 47 Pineapple with mint 43 Spicy mango sauce 47 Spinach & basil pesto 47

Coriander chicken pilaf 63 Chicken korma 73 Crispy duck & mandarin salad 71 Roast chicken with basil & lemon salsa & garlic potatoes 50 Satay chicken & cauliflower wraps 43 Sticky chicken kebabs with ginger fried rice 71

Fish Giant salmon fishcake 61 Orange & mackerel salad 50 Roasted kalettes with basa fillets & anchovies 14 Sardine pasta salad 44

8

Find loads more great recipes at tesco.com/realfood

14

OUR RECIPES

25

68 36

Vegetarian

50 15

Aloo gobi traybake 68 Baked sweet potato with spiced chickpeas 43 Chilli non carne 36 Feta, courgette & spinach cakes 56 Kale mac & cheese 62 Parsnip & ginger soup with spiced roast chickpeas 64 Potato & courgette tart 68 Spiced scrambled eggs 38

Sweet treats & drinks Banana & cranberry flapjacks 60 Black bean & peanut butter brownies 39 Blueberry cheesecake pots 20 Cashew & coconut bars 60 Caramelised grapefruit 52 Cheat's ice cream 73

39 Lemon, tea & blueberry cake 25 Mango & lime smoothie 15 No-bake fruit ’n’ nut bars 60 Super-seedy almond bars 60 Vegan pancakes 73 Yorkshire ‘pudding’ with pears & chocolate sauce 98

can be frozen for up to 3 months (unless otherwise stated); always wrap appropriately. Defrost and heat Recipes marked thoroughly before eating. Never refreeze food that has already been frozen, including raw and cooked ingredients such as Á ã Û¨  ÔÉè»ã ÷ »» ÔÉè»ã ÷ Û¨Éè» Éɸ ã¨É É裨»÷ èÂã«» 㨠¶è« Û è » &É ã«ÔÛ ÉÂ Ô Éã ã«Â£ ÷Éè Û »¢  your family when preparing raw meat and poultry, visit the Food Safety page at tesco.com/realfood. Recipes marked èÛ ÂÉ Â«Á » Ô É è ãÛ «Â »è «Â£ Á ã Û¨ ££Û  « ÷ Y «Ô Û Á ¸ Á ã  ۨ ¢ Y «Ô Û Á ¸ use no gluten-containing ingredients. Product ingredients are subject use no milk-containing ingredients. Recipes marked to change – please always check the pack carefully to ensure they meet your requirements, especially if you have an allergy. If you are allergic to nuts, always check ingredients are nut-free. Cost per serve is an estimate calculated by adding up the online cost of the ingredients at the time of going to press and dividing by the number of servings. Prices are subject to change. Alcohol prices may vary in Scotland due to Minimum Unit Price legislation. For information on reference intakes, visit realfood.tesco.com/curatedlist/what-is-healthy.html. Our recipes should be eaten as part of a varied and balanced diet, and ¨ »ã¨÷ »«¢ Ûã÷» »» Âèã «ã«É » «Â¢É Á ã«É «ÛÔ» ÷ É Éè «Ô Û «Û ¨ ¸ ÷ Öè »« Âèã «ã«É«Ûã t £ ã 㨠ã ô are unable to respond to individual nutritional queries. Information is correct at the time of going to press.

9

INBOX

JOIN THE

@Tesco

conversation We want to hear from you – get in touch with your stories and snaps

facebook.com/tesco instagram.com/tescofood pinterest.com/tesco youtube.com/tesco

We love to see what you’ve been making…

POST / EMAIL / TWITTER / FACEBOOK / INSTAGRAM / PINTEREST / YOUTUBE

Star letter St THE GIFT THAT KEEPS ON GIVING

I loved lov reading Spread the cost of Christmas (October) and wanted to share how my (Oct family do this. On Christmas Eve we choose fam a co couple of places we’d really like to go and write wri it them down. We put them in our Christmas gift jar, and at the start of each Chr month mon n we pick one out. Not only does this spread the cost of Christmas, it spreads the spr joy too, so we have something to look forward to long after we’ve taken down for the tree. Jennie, Bath

TA-DAH! My wife challenged me to make a new dessert for a family get-together. Not being a regular cook and having a limited repertoire, I was slightly daunted by the Salted caramel tart (October). However, I was chuffed to bits that I not only made the tart, but I even managed to decorate it. It went down a treat too. Martin, Lincolnshire

DARE TO DINNER PARTY I was really grateful for your encouraging feature, Come on over! (October). I haven’t ¨ » «ÂÂ Ô ã÷ ¢É ÷ Û Û /  㨠Á too intimidating, but you made me realise these parties should be about enjoying food together with friends. Your clever tricks ¨ ó £«ó  Á  ô¢Éè É   «Â three weeks I’ll be hosting my own stressfree dinner party. Abby, Denbighshire

HARVEST HELP My dad lives on a farm and kindly gave me a huge basket of pears he had harvested, so I was on the lookout for interesting recipe ideas. How wonderful it was to see your Pear & broccoli soup recipe (October)! I had never had pears in a savoury dish, but I was very pleasantly surprised when I tasted it.

I topped it with dumplings to make it into a really hearty soup, perfect for chilly winter nights, and I even managed to freeze some too. Naomi, Wrexham Letters may be edited for length and clarity. *The Star Letter will be chosen from emails and post received; send entries to tesco.mag@cedarcom.co.uk or Tesco magazine, Cedar Communications, 85 Strand, London WC2R 0DW. **Open to UK residents, 18+. Normal exclusions apply. Send your entry to arrive by 23:55 on 5 February 2019 for a chance to win one £50 giftcard to use in Tesco. You can buy Tesco products at any UK Tesco store with your giftcard.

It’s also redeemable at tesco.com where the giftcard payment option is available at the online checkout. Giftcards cannot be exchanged for cash/credit.

The card and balance will expire five years after last use or by 5 February 2024. Making a purchase refreshes the five-year expiry period. Giftcards are valuable and should be treated like cash; if lost, they cannot be replaced. Damaged, altered or cancelled cards will not be accepted.

Vietnamese caramel pork belly with pickled vegetables. #foodlover #homecooking @kasiamasna

The most amazing amaziing (vegan) apple crumble ever. @hollytavana

This one-pot Bombay chicken chiicken roast was a real crowd-pleaser. @harpers_family_kitchen

Get in touch and win!

Email or write in and we’ll choose one Star Letter*, which will win a £50 giftcard**. email tesco.mag@cedarcom.co.uk write Tesco magazine, Cedar Communications, 85 Strand, London WC2R 0DW

Find all our recipes at tesco.com/realfood

11

The best things in life are free Like the 30-day Delivery Saver trial Terms and conditions apply. See tesco.com/ds for details.

Have your shopping delivered free for 30 days. Shop every day if you want, as long as you spend over ÂŁ40 each time. Find out more at tesco.com/ds

JANUARY HARVEST

IN SEASON It may b e winter, but there's still plent y of fresh pro duce to enjoy this month

Leeks Leeks are an allium like onions, but have a delicate, more subtle flavour.

Leeks have been cultivated for Á«»» «  ó  ¢ ãè «Â ã¨ Ûã written cookbook, produced in ancient Rome in the 1st century AD. Washing leeks is essential as dirt can get trapped in the layers. Trim the base and the leafy green tops, then slice down the length and rinse well.

For cheese on toast with a twist, layer sautéed sliced leeks on bread.

Sprinkle with grated Cheddar, then grill until golden and bubbling.

• • •

L E E K & B L U E C H E E S E RI S O T T O Serves 4 Takes 35 mins Cost per serve 91p 2 tsp olive oil 5 smoked streaky bacon rashers, chopped 500g pack leeks, trimmed and thinly sliced 350g risotto rice 125ml dry white wine (optional) 1 vegetable stock cube, made with 1ltr hot water 25g butter (optional) 50g blue cheese, crumbled 40g walnuts, toasted and chopped

1 Heat the oil in a lidded pan over a medium-high heat. Fry the bacon for 5 mins, stirring occasionally, until crisp. Remove with a slotted spoon and set aside.

2 Add the leeks to the pan and stir to coat in the oil. Cover and cook for 5-7 mins, stirring occasionally, until softened. Set aside a large spoonful of leeks from the pan to garnish later.

Reduce the heat to medium.

3 Add the rice to the pan with the leeks and cook for 1 min, then add the wine (if using) and cook, stirring, until absorbed. Add a ladleful of stock to the rice and cook, stirring, until absorbed.

Repeat, adding a ladleful of stock at a time, for about 15 mins until the rice is cooked but still has a little bite to it.

4 Remove the pan from the heat and, if using, add the butter and stir until melted. Add most of the bacon to the pan. Add the cheese, and stir until it is melting into the rice. Season to taste, spoon into bowls and garnish with the bacon, reserved leeks and the walnuts.

Each serving contains Energy

2258kJ 536kcal 27%

Fat

Saturates

20g 6g 28% 32%

Sugars

Salt

4g 4%

2.1g 36%

of the reference intake. See page 8.

Carbohydrate 79g Protein 15g Fibre 1g

For more leek recipes, visit tesco.com/realfood

13

XXXXXXXXXXXXXXX

COOK’S TIP

Kalettes Kalettes are a hybrid vegetable, developed by cross-pollinating kale and Brussels sprouts.

Kalettes have frilled purple-green » ó Û Û Á »«Â£ ¸ » Â É ãÛ ã¨ ã £ Éô èÔ Ûã »¸Û »«¸ ÛÔ ÉèãÛ ]ô ã  Âèãã÷ ¸ » ãã Û Â Ûã Á »  ¨ É Ûã £ «»» É ¢« c¨ ÷ Öè« ¸ ãÉ Éɸ 㨠 㠫ã«É » ÛÔ ÉèãÛ Â » ÛÛ «ãã c¨ ÷  ó  ã  ô ãÉ ¢è»»÷ ÔÔ « ã 㨠« Ôè ¨÷ óÉè ]¨  ÛÛ «Â » ÁÉ ¶è«  ɻ«ó É«» ¢É ô«Âã Û« Û »

Use any tinned pulses in your cupboard – lentils, chickpeas and butter beans will all work well.

• • •

ROA S T E D K A L E T T E S W I T H BASA FILLE TS & ANCHOVIES Serves 4 Takes 30 mins Cost per serve 300g kalettes, tough ends trimmed 2Ω tbsp olive oil, plus extra to serve (optional) 2 garlic cloves, crushed  ¨Éó÷ »» ãÛ ¢ ÉÁ ¶ «Â and chopped 14

Û¸«Â» ÛÛ Â É » ÛÛ Û »» ãÛ 2 large lemons, sliced 400g tin cannellini beans, drained and rinsed ¨«»»« Û Â Â »÷ sliced, to serve

1 V ¨ ã 㨠Éó  ãÉ £ Û Ÿ ¢  Vèã 㨠¸ » ãã Û É » £ ¸«Â£ ã ÷ «ûû» ô«ã¨ ã ÛÔ É»«ó É«» Â Û ÛÉ YÉ Ûã ¢É Ÿ Á«ÂÛ 2 D Âô¨«» Á«ö 㨠£ »« ô«ã¨ 㨠Á «Â«Â£ É»«ó É«» «Â ÛÁ »» Éô» Y ÁÉó 㨠ã ÷ ¢ ÉÁ 㨠Éó   è 㨠ã ÁÔ ãè ãÉ £ Û Ÿ ¢  3 VèÛ¨ 㨠¸ » ãã Û ãÉ É ۫ Â Û ãã 㨠 ¨Éó« Û Éó 㨠Á Vèã ã¨ Û »» ãÛ É 㨠ã ÷  èÛ¨ ô«ã¨ 㨠£ »« É«» 㨠 Ի » ÁÉ ۻ« Û É ¨ »» ã Û ÛÉ ô«ã¨ » ¸ Ô ÔÔ ¸ ¢É Á«ÂÛ èÂã«» ã¨

For more leafy greens recipes, visit tesco.com/realfood

Û¨ «Û Éɸ 㨠É裨  㨠¸ » ãã Û ã  «Â£ 㨠 »»«Â« ÂÛ ¢É 㨠» Ûã Á«ÂÛ É¢ Éɸ«Â£ 4 «ó« 㨠¸ » ãã Û Û¨  ÂÛ ãô Â Û ó«Â£ Ô» ã Û ] ãã ô«ã¨ 㨠¨«»»« ãÉ Û ó  «ûû» ô«ã¨ É«» «¢ ÷Éè »«¸ Each serving contains Energy

1186kJ 283kcal 14%

Fat

Saturates

11g 3g 16% 14%

Sugars

Salt

4g 4%

0.9g 15%

of the reference intake. See page 8.

Carbohydrate 13g Protein 31g Fibre 7g 1 of your 5-a-day; high in vitamin C; high in protein; source of folate

tKY ] LOUISE BURFITT Y /V ] JENNA LEITER V,KcK'Y V,w ANT DUNCAN, TOBY SCOTT FOOD ]cw>/E' BIANCA NICE VYKV ]cw>/E' REBECCA NEWPORT, MORAG FARQUHAR sÉ»èÁ Û £«ó  Ûã«Á ã Û Â ô«»» Ô Â É 㨠۫û É¢ «Â£ « ÂãÛ èÛ »  «Â£ ó ÔÉ ã«É  É㨠¢ ãÉ Û

JANUARY HARVEST

Mangoes Mangoes have vivid golden-orange flesh and skin varying in colour from dark green to red. c¨ ÷ £ Éô «Â ã ÉÔ« » £«ÉÂÛ »«¸ ]Éè㨠Á «  Ûè ã ÉÔ« » ÉèÂã « Û Ûè ¨ Û ]Ô «Â  /Û » V è «Û É ɢ 㨠ôÉ » Û » £ Ûã Ô É è Û öÔÉ ã«Â£ Éó ãÉÂÂ Û ¨÷ t¨  ¨ÉÉ۫£ Á Â£É Û Ô ÛÛ £ Âã»÷ É 㨠۸«Â /¢ «Ô 㨠۸«Â ô«»» £«ó »«ãã» cÉ «Ô  㠨ÉÁ Ôèã É ÛèÂÂ÷ ô«Â ÉôÛ«»» É «Â Ô Ô £ «Â ÉÉ» ¸ Ô» &É Öè« ¸ Û »Û Á«ö ¨ÉÔÔ Á Â£É Â É «  ô«ã¨ £ ã £«Â£  »«Á ¶è« ] ó ô«ã¨ £ «»» Û¨

•

•

•

»«ãû »» 㨠«Â£ « ÂãÛ «Â »  èÂã«» ÛÁÉÉ㨠«ó« ãô  £» ÛÛ Û Â É ã ô«ã¨ »«Á Û»«  㨠¢ Û¨ Á«Âã ÛÔ «£Û «¢ è۫£

MANGO & LIME SMOOTHIE Makes Éèã Takes 10 mins

Á»* (2 servings)

Cost per serve 77p

Each 200ml serving* contains

1 ripe mango, peeled and cut into chunks »«Á ¶è« Ô»èÛ »«Á Û»« Û to decorate (optional) 2cm piece ginger, peeled and roughly chopped £ »Éô ¢ ã ' ¸ Ûã÷» ÷É£è ã ¢ Û¨ Á«Âã » ó Û Ô»èÛ öã ÛÔ «£Û to decorate (optional)

Energy

Fat

Saturates

388kJ 92kcal 5%

2g 2%

1g 6%

Sugars

Salt

14g 0.1g 16% 2%

of the reference intake. See page 8.

Carbohydrate 15g Protein 3g Fibre 2g

GET AHEAD Make the smoothies up to a day ahead and store, covered, in the fridge until ready to serve.

For more mango recipes, visit tesco.com/realfood

15

JANUARY HARVEST

Cypriot potatoes Cypriot potatoes have an earthy, buttery flavour, thanks to the rich, red clay soil in which they are grown.

You’ll find them in the seasonal new potatoes bag during January.

Their waxy texture means they are great for boiling or roasting, as they retain their shape well.

They will keep for up to two weeks stored in a dry, dark cupboard. Don’t keep in the fridge, as cold temperatures èÛ ã¨ « óÉè ãÉ ã «É ã c¨ Á ã öãè É¢ ÷Ô «Éã potatoes means they make excellent chips: cut into thin batons, toss in olive oil and sprinkle with chopped thyme leaves, then bake until golden.

• • •

MAKE IT CHEAPER Use dried herbs, if you prefer – oregano, rosemary and thyme are all good choices.

H A S S E L B AC K P O TAT O E S W I T H G OAT ’S C H E E S E & H O N E Y Serves 4 as a side Takes 1 hr Cost per serve 53p 750g bag seasonal new potatoes, scrubbed 1 tbsp olive oil 5 rosemary sprigs 1Ω tbsp clear honey 50g soft goat’s cheese, crumbled

1 Preheat the oven to gas 6, 200°C, fan 180°C. With a sharp knife, make thin cuts about two-thirds of the way down into the potatoes, around 2mm apart, taking care not to cut through.

2 Put the potatoes on a baking tray and rub with the oil. Pick the leaves É¢ ÉÛ Á ÷ ÛÔ «£Û  Ûãè «ÂãÉ a few of the potato slits. Season lightly. Bake for 45-50 mins until golden and crisp, basting with the oil halfway through.

3 Drizzle over the honey and dot with the cheese. Garnish with the remaining rosemary and a little black pepper to serve.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

957kJ 226kcal 11%

6g 8%

2g 12%

6g 6%

0.3g 6%

of the reference intake. See page 8.

Carbohydrate 41g Protein 6g Fibre 4g Source of vitamin C; source of vitamin B6

16

For more potato recipes, visit tesco.com/realfood

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OFFICIAL YOGURT

THIS MONTH

Jump into

January Our pick of the ver y b est things to eat, buy and tr y this month

IF YOU TRY ONE THING… …give breakfast a boost with Perfectly Imperfect Mixed Berries 1kg, £3.25 .

Try simmering them with a little sugar and «Â ÁÉ ãÉ Á ¸ Öè« ¸ Â É » compote, then use to top porridge for a warming winter breakfast.

19

GREAT VALUE IDEAS WASTE NOT Pick up these kitchen essentials to help you store leftovers, reduce food waste and save money.

Simple stir-fries Celebrate Chinese New Year with the stir-fry meal deal: fresh noodles, veg and a sauce for just £2.50. We love High Protein Noodles 300g, £1.25 (42p/100g), with new Edamame & Vegetable Stir-Fry Mix 320g, £1.50 (47p/100g) and Sweet Chilli Sauce 180g, £1 (56p/100g).

Zip Seal Food & Freezer Bags 20 pack, £2 Sistema Boxes 3 pack, £5

Bag Cli B Clips 8 pack, £2.50

EAT OUT FOR LESS If you’re feeling the pinch after Christmas, then you might 㨫¸ Á » Éèã «Û É ã¨ menu during January. But why not let Clubcard help? If you spend your vouchers with Reward Partner restaurants they’ll be worth three times their value. You could head out for a romantic meal for two at Café Rouge, or have fun with the family at PizzaExpress.

Visit tesco.com/clubcard for more information.

20

STAR INGREDIENT

QUARK 250g, 90p (36p/100g)

WHAT IS IT? A lighter alternative to soft cheese, made from skimmed milk, that’s fat-free and higher in protein.

TRY IT IN BLUEBERRY CHEESECAKE POTS Crush 100g ginger biscuits and divide half between 4 glasses. Beat 250g quark with 100g Greek yogurt and 3 tbsp icing sugar; stir in 2 tbsp lemon curd and 100g blueberries. Spoon half into the glasses. Top with the remaining biscuits and quark mix.

THIS MONTH

Top of the morning While they’re a great way to help get your 5-a-day, smoothies can be pricey. But Body Boost Smoothie Mixes 4 x 125g, £2.99 (60p/100g) , include pineapple, kale, spirulina, wheatgrass and ginger, and cost less than £1 per smoothie.

Try making them up as pretty smoothie bowls «£¨ã ãÉ »»÷ £ ã ÷Éè ÷ É ãÉ £ÉÉ Ûã ã

Fish Fridays &É Â É »  ɢ 㨠ô ¸ tea, try exclusive new Hearty Food Co. Popcorn Pollock Bites 200g, £2 (£1/100g) c¨ Û¨ «Û ÛèÛã «Â »÷ caught and MSC approved.

SPLASH IT ON

EASY SIDES

LOVE LOCAL

Make meal times simpler with 3 for 2 on selected prepared veg. There’s a choice of more than 50 items - from mashed potato and roasting veg to fresh greens and soup mixes. Pictured: Maris Piper Mashed Potato 425g, £1 (24p/100g), Mini Carrots 320g, £1 (31p/100g), and Trimmed Tenderstem Broccoli 80g, 79p (99p/100g).

Just a dash of Henderson’s Relish 248ml, £1.75 (71p/100ml), will add an extra depth of savoury óÉè ãÉ ÷Éè dishes – and it’s vegan and gluten-free too.

Available in Yorkshire stores.

3 STEPS TO A SUPER SALAD Mix up your lunches without breaking the budget. Choose from a range of salad bowls, addition pots and dressing for just £2.50 with the salad meal deal.

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1

House Salad Bowl 120g, £1 (83p/100g)

2

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Egg & Spinach Protein Pot 100g, £1.50

3

=

Caesar Dressing 30ml, 50p (£1.67/100ml)

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new innocent dairy free breakfast in a nutshell

on the bright side

Coupon on

page 3

THIS MONTH

TASTE FILES PLANT MILKS

Soya Milk Alternative 1ltr, £1.10, is higher in protein ⧠Á Èâ§ Ö Óº Áâ Àªº·Ú and works well in hot drinks due to ªâÚ ÈÁÚªÚâ Á ö

These dairy alternatives are all ¢É ã« ô«ã¨ » «èÁ ó«ã Á«Â  ó«ã Á«Â

Coconut Milk Alternative 1ltr, £1.25, is lower in fat than other plant milks and has a subtle coconut òÈçÖ bÖö ªâ ªÁ ÚÚ ÖâÚ

Almond Milk Alternative 1ltr, £1.50, § Ú Ö Àö â õâçÖ and goes well with Ö º ÈÖ ÓÈÖÖª ¢

Wicked treats

New ideas

¨ ¸ Éèã ÛÉÁ É¢ 㨠£É £ ÉèÛ Â ô «ã«ÉÂÛ ãÉ ¸ ] ÂÉ Û ö »èÛ«ó t« ¸ <«ã ¨  £

>Éɸ«Â£ ¢É ó £ Â inspiration? ºª ªÈçÚºö ºº b§ Uº Áâ Ú Cookbook £12.50 ¨ Û «Ô Û Â£«Â£ ¢ ÉÁ ô ¸  è ¨  ۨ «Â£ «Û¨ Û ãÉ ¸ Û Â ô Á«Â£ É ÔÉãÛ

Did you know…

tKY ] BRYONY BOWIE V,KcK'Y V,w TOM REGESTER &KK ]cw>/E' HANNAH YEADON VYKV ]cw>/E' LUIS PERAL

㨠ã ÁÉÛã ó ££« Á«Â «Û ã ó £ Â &É Â ô ó £ ÂÛ Á«Û۫£ É» ¢ óÉè «ã Á »Û Á ¸ èÔ Ô Â É¢ ÷Éè ¢ ó É»É£Â Û ô«ã¨ ÛÉ÷ Û Meat Free Mince 454g, £1.75 Ô £

« ÷ ¢ Mac Attack Salad Bowl 245g, £3.50 (£1.43/100g) –

a vegan ‘cheesy’ pasta salad with punchy Bostonstyle baked beans

ÛÛ ã

/ 軣  «£ «ÂãÉ ã¨«Û Á÷  ô ó £ Â ã ã c¨ Wicked Kitchen Charred Pineapple Dream Cake 500g, £4 Ÿ Ô £ ãÉÔÛ èÁ »÷ É ÉÂèã «Û è«ã Û ô«ã¨ Á÷ ó «»» »»«Â£ «ۨ ô«ã¨ Ô ÛÛ«É ¢ è«ã £» û  û«Â£÷ ¨ Ô«Â ÔÔ» Ô« Û

Pesto Lasagne 420g, £4 (95p/100g) – layers of pasta, potato and 纪 Èó Ö óªâ§ a basil, kale and mint pesto

23

100 YEARS OF TESCO

MAKE A WISH Bir thday or not, brighten a dark Januar y day by baking this gorge ous tea and lemon sp onge c ake. Weâ&#x20AC;&#x2122;re enjoying a slice to celebrate 100 years of great value at Tesco

25

100 YEARS OF TESCO

LEMON, TEA & B L U E B E RRY C A K E

RECIPE HOLLY BELL, NANCY ANNE HARBORD, HANNAH YEADON PHOTOGRAPHY TOM REGESTER FOOD STYLING HANNAH YEADON PROP STYLING TAMZIN FERDINANDO

Serves 24 freeze un-iced sponges only Takes 2 hrs plus infusing and cooling Cost per serve 63p

26

3 tsp Tesco Finest loose-leaf Assam tea 75ml vegetable oil 325g salted butter, plus extra for greasing 475g caster sugar 5 large eggs, at room temperature £ Û »¢ «Û«Â£ Éè 2 lemons, zested and juiced %ÈÖ â§ çââ Ö Ö À ººªÁ¢ Á ÈÖ âªÈÁ 350g unsalted butter, softened 700g icing sugar, sifted 1 lemon, zested, plus 2 tbsp juice 375g blueberries 70g pot gold crunch sprinkles 70g pot bronze crunch sprinkles

1 Preheat the oven to gas 4, 180°C, fan 160°C. Tip 2 tsp tea leaves into a saucepan and add the oil and 325g butter. Heat until the butter has melted, remove from the heat and set aside for 20 mins to infuse.

2 Meanwhile, grease and line 3 x 20cm round baking tins with nonstick baking paper. Put the tea-infused butter in a large mixing bowl with £ Ûã Ûè£ ã¨ ££Û Éè and lemon zest. Beat with an electric whisk or in a stand mixer for 3-4 mins èÂã«» 㨠ãã «Û ÛÁÉÉ㨠 è ÷ 3 Divide the batter equally between the tins and bake for 25-30 mins or until golden on top and a skewer inserted into the centre of each cake comes out clean.

4 Meanwhile, heat the juice of 2 lemons with the remaining tea leaves and caster sugar in a small saucepan over a medium-low heat until the sugar has dissolved. Bring to the boil, then remove from the heat.

Set aside to infuse for 20-25 mins, then strain and discard the tea.

Remove the cakes from the oven and, while they are still in their tins, make holes all over with a skewer or cocktail stick. Pour the syrup evenly over the cakes and leave to cool in the tins on a wire rack.

5 To make the buttercream, put the butter in a large bowl or stand mixer and beat until soft and creamy. Add

the icing sugar a spoonful at a time, beating well after each addition.

Add the lemon zest and 2 tbsp lemon ¶è«  ã èÂã«» Ô »  è ÷ 6 Spoon 100g buttercream onto 1 cake and spread evenly over the top with a palette knife. Layer over half of the blueberries. Place the second cake on top and repeat with another 100g buttercream and the remaining blueberries. Carefully place the third cake on top.

7 Spoon a third of the remaining buttercream onto the top and sides of the three sponges and smooth with a palette knife, covering the cake very thinly (this is called a crumb coat). Chill the cake for 15 mins to harden a little, then coat all over with the remaining buttercream. Use the back of a small spoon to create a horizontal rippled ã Éè 㨠¸ 8 Top the cake with the sprinkles and carefully add some to the sides. You might need a little cooled boiled water to help you stick them to the side of the cake. The cake will keep, covered, at room temperature for up to 3 days.

Each serving contains Energy

2288kJ 546kcal 27%

Fat

Saturates

Sugars

Salt

29g 15g 58g 0.5g 41% 77% 65% 8%

of the reference intake. See page 8.

Carbohydrate 73g Protein 4g Fibre 1g

DID YOU KNOW…?

• 2019 marks 100 years since c Û É ¢Éè : ¸ ɨ  Ûã Ûã ã 㠫£ Û »»«Â£ Á÷ Ûè Ô»èÛ ¢ÉÉ in Hackney in 1919. c Â÷ Û » ã ¨ ÉÔ Â ã¨ Ûã c Û É ÛãÉ «Â ÂÉ ã¨ >É É • The name ‘Tesco’ came from Á £«Â£ 㨠Ûã 㨠» ãã Û É¢ : ¸ Û ÛèÔÔ»« Û Â Á c ]ãÉ ¸ô »» ô«ã¨ ¨«Û Ûè  Á ÉÁ«Â£ 㨠 Á É¢ • ¢É 㨠ۨÉÔ «ã ô Û èÛ É 㨠Ûã Éô  c Û ÉÔ É è ã Éö É¢ ã ô¨« ¨ «Û ô¨ ã «ÂÛÔ« èÛ ãÉ ã ã óÉè « 㨠÷ ¸ ãÉ » ã «ã • c Û É ¨ Û £ Éô Öè«ã Û«Â Â ÂÉô ¨ Û ÁÉ ã¨ Â ÛãÉ Û ÉÛÛ ã¨ h< ô«ã¨ ÁÉ ã¨ Â Á Á Û É¢ Ûã

COOK’S TIP To get even layers, stack the cooled sponges on top of each other and weigh them down gently with a book.

INSIDE STORY

The tastemakers We go b ehind the scenes in Tesco’s test kitchens to learn how the dishes you know and love are create d

RESTAURANT QUALITY AT YOUR TABLE When nothing else but pasta will do, this luxury ravioli gets our vote. We love the creamy è ã ÁÉûû »» »» ô«ã¨ cream) and sweet roasted ãÉÁ ãÉ »»«Â£  㨠۫» «Â¢èÛ Ô Ûã «Û Á ÷ 㨠sÉ»ã  ¢ Á«»÷ «Â 㨠/ã »«  £«É ɢ s  ãÉ Tesco Finest Tomato and Burrata Ravioli 250g, £3 (£1.20/100g) 29

hether it’s the favourite dish you like to whip up on a weeknight, or that ‘pop it in the oven’ pizza that starts the weekend, the food we put on our table has a big job to do – aside from »»«Â£ èÛ èÔ Â ¸ ԫ£ èÛ ¨ »ã¨÷ We use it to lift our mood, and to bring people together to celebrate the small  «£ ÁÉÁ ÂãÛ «Â »«¢ ]É «ã Û £Éã ãÉ «£¨ã c¨ ã Û ô¨÷ ã¨ Ô ÉÔ» ã c Û É ã ¸ as much care putting together a dish as ÷Éè ôÉè» «Â ÷Éè Éô ¸«ã ¨  ó ÷ ingredient has a story to tell – from the chilli in your curry to the cheese on ÷Éè Ô«ûû t ¨ ãã ãÉ ÛÉÁ É¢ 㨠ã Á ãÉ Â Éèã »«ãã» «ã Éèã ô¨ ã £É Û É ¨«Â ã¨ Û Â Û

W

PIZZA NIGHT Pizza done properly is a dish worth staying in for – and only the best and freshest ingredients are used to give Tesco Finest pizzas that authentic Ô«ûû « Ûã÷» óÉè A rich tomato sauce, made with crushed tomatoes and fresh basil, is topped with juicy prawns drizzled with a punchy garlic and Pul Biber chilli oil, while babyleaf spinach adds freshness, and creamy mozzarella mellows the heat.

Tesco Finest Garlic King Prawn Pizza 464g, £5.25

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INSIDE STORY

From our kitchen to yours Tesco’s executive chef, Martyn Lee, talks product development in his kitchen at Tesco HQ

MAKE A QUICK SIDE SALAD This simple salad is made with juicy Tesco Finest Baby Plum Tomatoes, rich and milky Tesco Finest Mozzarella di Bufala Campana PDO, and Tesco Finest Basil Pesto (made with fresh basil, garlic, and pecorino and Parmigiano Reggiano cheeses).

‘

I’m passionate about food with great texture. I want every mouthful to be engaging Martyn Lee,

’

executive chef

YOU’RE MAKING FOOD TO PLEASE A VERY BIG CROWD – WHERE DO YOU START? ‘There’s a massive team of us looking at everything – how we shop, live, cook and eat – how the country behaves as a whole, in fact. We also look at global food trends and what that might mean for us here.

Back in the kitchen, we use physical “mind maps” to help us develop an idea. Take a burger, for example. We’ll put one in the middle of the table, then work out what the possibilities are for it. We’ll make up ã¨ É ¢Éè « Âã èÂÛ ¨ £ 㨠patty in the middle, work out the sauces and side dishes.’

HOW DO YOU KNOW IT HITS THE MARK? ‘We understand what our customers are looking for: they want high quality, value and great taste. So if I can say with É  㨠ã ô¨ ã ô ó Á É Û »» that, then I’m happy! Of course, we test everything a lot too. Even before we show a product at an innovation session, we would have cooked it at least three times.

I’m passionate about food with great texture. I want every mouthful to be engaging. Things that taste or feel the same get boring quickly. The more interesting it gets as you eat it, the slower you savour it.’

WHAT DO YOU LOVE ABOUT YOUR JOB? ‘We’ve done a lot recently on creating high-end menus using value ingredients.

I take real pride in doing things like that.

The ingredients are wonderful to work with and it’s great to see the quality we have from the bottom up. Take our farmbrand carrots, for example – they’re not as attractive to look at, but they have so Áè ¨ óÉè / èÛ ãÉ ã ¸ Ô « «Â serving a restaurant full of customers.

Now I take great pride in feeding as much of the nation as I can with great food.’

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INSIDE STORY

‘

The number-one priority is to make delicious, craveable food that I’d be happy to eat myself and serve to others Derek Sarno, director of

’

plant-based innovation

Health matters Helping you eat well is at the heart of Tesco’s mission

1

FREE FRUIT FOR KIDS More than 78 million pieces of fruit have been given out for free in over 800 stores since 2016.

Bananas come top in popularity, followed by apples, then oranges.

2

HEALTHIER OWN-BRAND More than 2,000 own-brand products – including yogurt, cereal and ready meals – have been changed to reduce the amount of sugar, fat and salt. > Ûã ÷ c Û É Á 㨠Ûã supermarket to reformulate its own-brand soft drinks to contain less than 5g sugar per 100ml.

The result? More than nine billion calories cut from customers’ annual diets.

3

CHARITY PARTNERSHIPS Tesco has teamed up with the British Heart Foundation, Cancer Research UK and Diabetes UK to help colleagues, customers and their families adopt healthier habits – inspiring people to make healthier choices, as well as raising money and awareness.

Chinese BBQ Shreds & Greens 380g, £4 (£1.05/100g)

Made for you Tesco is dedicated to creating products that cater for all diets and lifestyles.

Right now, there are some really creative plant-based solutions for vegans, vegetarians and meat-eaters alike.

‘We’re leading the market in innovation, showcasing the amazing things we can do with plants,’ says Derek Sarno, Tesco’s director of plant-based innovation and 32

founder of the Wicked Kitchen range.

‘We focus on the quality of the ingredients and the craft of cooking them well.’ The range now includes more than 40 products, including salads, sandwiches, snacks and desserts, which all feature creative alternatives to dairy and meat. With the Chinese BBQ Shreds & Greens meal (above), the team has developed a method of ‘pulling’ eryngii mushrooms to produce a texture that’s similar to pulled pork.

WORKING WITH JAMIE Jamie Oliver is helping Tesco shoppers to make healthier choices with recipes, ã«ÔÛ Â É » Ûô ÔÛ available online and in store.

Check out his recipes on p55.

WORDS ELLI DONAJGRODZKI PHOTOGRAPHY STUART OVENDEN FOOD STYLING MIMA SINCLAIR PROP STYLING MORAG FARQUHAR

4

High in Vitamin A, K and Folic Acid, and a source of calcium.

HOW TO COOK

ON A BUDGET From clever meal ideas to thrif t y tips on stretching your budget, we show how eating well c an b e af fordable and fun GOLDEN RULES OF MEAL PLANNING

TESCO MAG TEAM SAYS Challenge yourself to create something satisfying using only what you have in your cupboards and fridge. I’m often tempted to nip out to get one extra ingredient, but you’ll be surprised how much you can do with what you have.

Naomi Hutchinson

/ã Û

Û« ãÉ Û ó ÁÉ ÷ è ¢ÉÉ ô Ûã  Á ¸ ¨ »ã¨÷ ¨É« Û ô¨  ÷Éè Ô»  ÷Éè Á »Û , Û ¨Éô Before you decide what to cook, have a good look through your fridge, freezer and cupboards, and make a note of what needs using up.

Keep it simple and choose recipes you know you’ll want to cook. Decide whether or not you want leftovers, and consider which ingredients can be used in other recipes so you’re not left with open packets of things you won’t use.

Write out the ingredients you need for your recipes, then check against what you have – this will stop you doubling up.

1

2

3

34

Use your ingredients list to write a separate shopping list. Dividing it into sections (fruit and veg, dairy and so on) will streamline your shop and make you less likely to miss things.

Stick to your shopping list and avoid impulse purchases (make sure you don’t shop while you’re hungry!).

Remember to have fun with it, or you won’t stick to the plan. Try new foods to keep things interesting, and remember it’s okay to stray from the plan once in a while.

4

5

6

Try our online meal planner at tes.co/mealplanner to inspire you. And, if you want to load up the freezer with some quick meals to slot into your week, check out Jamie Oliver’s batch cooking recipes on p55.

SAVVY COOKING

TESCO MAG TEAM SAYS If I have veg that’s about to go off, I’ll turn it into a sauce using things from the cupboard like stock, coconut milk, spices and herbs – then freeze it. When I need an easy dinner, I just defrost it and add chicken or fish. Rosie Cassels STORECUPBOARD SUPERHEROES ,Éô ãÉ óÉè ô«ã¨ Á«Â«Á » «Â£ « ÂãÛ Â ¨Éó« Û lend a rich, savoury taste to slow-cooked stews. « ¨ Û Â ÛÔ« Û are an essential part of a well-stocked cupboard, but dusty jars of old herbs won’t add much to a dish.

Sort through your shelf and only buy what you’ll actually use.

]¨ÉÔ É裨ã óÉè É«»Û keep for a long time, and will elevate dishes. Try frying gnocchi in garlic É«» É Â«Û¨«Â£ Á÷ ÛÉèÔ with a drizzle of chilli oil. ]Áɸ Ô Ô «¸ gives a subtle, ÛÁɸ÷ Ô㨠ɢ óÉè ãÉ anything from marinades and stews to sauces and dressings. ]è « ãÉÁ ãÉ Û add a burst É¢ óÉè c¨ « É«»  »ÛÉ drizzled over couscous or chicken.

ODDS AND ENDS

WORDS BRYONY BOWIE, ELLI DONAJGRODZKI PHOTOGRAPHY TOBY SCOTT PROP STYLING JULIE PATMORE

Û÷ «

Û ãÉ ¨ »Ô èÛ èÔ «Â£

« ÂãÛ

FROM THE STORECUPBOARD cè  ¨Éó÷ Ô Ûã ¸ cÉÛÛ ¸ tuna, anchovies and chopped roasted peppers (from a jar) with cooked pasta and tinned tomatoes. Top with breadcrumbs and grated cheese; bake until golden.

FROM THE VEG DRAWER s £ ô ¢ «ãã ã Roast mixed veg (courgette, peppers, broccoli, onion) with herbs, oil and seasoning. Mix with grated cheese and beaten eggs. Fry in a pan, without stirring, for 5 mins; grill until set.

FROM THE FREEZER '  «ÛÉããÉ In a food processor, blitz defrosted, blanched frozen spinach with pine nuts, lemon juice, Parmesan and a splash of olive oil; season. Cook risotto rice to pack instructions, adding frozen peas and green beans for the last 5 mins.

Stir through the green sauce to serve.

USE IT UP Not sure what to cook? Check out our storecupboard recipes on p36 for inspiration – you might have everything you need already!

MAKE YOUR MONEY GO FURTHER DO MORE WITH PULSES Lentils, a source of protein and iron per 100g, are a great way to bulk out meals, and 80g or more of pulses can contribute one (but no more) of your 5-a-day. They’re often cheaper dried, but can take a while to cook, so balance ÉÛã £ «ÂÛã ã«Á ãÉ Â ô¨ ã works best for you.

EAT THE SEASONS Seasonal veg often costs less.

Stock up on your favourites and freeze to enjoy all year round.

USE CHEAP CUTS They may take longer to prepare and cook, but they often have ÁÉ óÉè  ãã ó »è for money. Liver is cheap and high in iron and vitamin A per 100g – search on tesco.com/ realfood for our Chicken liver and Marmite tagliatelle recipe.

Chicken thighs and whole birds can save you a lot of money compared to buying prepared poultry pieces. You’ll need to deal with the bones, but they can be used to make stock. When it ÉÁ Û ãÉ Û¨ Û «Û ¨ Ô than cod and haddock (see p14 for a recipe), while mackerel is a £ ã ô ÷ ãÉ ã É«»÷ Û¨ ¨ Ô»÷

TESCO MAG TEAM SAYS Box up leftovers first – it will stop you putting too much on your plate and might make the difference between two leftover portions and one.

Rob Goodway For lots of brilliant budget meal ideas, visit tesco.com/realfood

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Storecupboard stars You c an whip up these wallet-friendly re cip es from the contents of your kitchen cupb oards C H I L L I N O N C A RN E Serves 4 Takes 45 mins plus resting Cost per serve £1.02 1 tbsp olive oil 2Ω large red onions, 2 diced,  »÷ ¨ÉÔÔ £ »« »Éó Û èÛ¨ ã ÛÔ èÛ¨ ¨«»»« Û 1 tbsp cumin seeds 50g sundried tomatoes, drained well 400g tin peeled plum tomatoes £  ¨«»»« Û Û Â É裨»÷ ¨ÉÔÔ ã ÛÔ ÛÉ÷ Û è

ö £ ã«ÂÛ ÂÛ É¢ ÷Éè ¨É« drained 2 tsp dried oregano £ ¢ Û¨ É «   »÷ ¨ÉÔÔ to serve « ÷ ¢ ÷É£è ã É ÛÉè Á to serve (optional)

1 , ã 㨠ɫ» «Â Á Ô ÉÉ¢ ÛÛ É» over a medium-high heat. Add the diced onions and cook for 10 mins, stirring occasionally, until softened.

Add the garlic and reduce the heat to medium-low. Cook for 10 mins until the mixture is caramelised. Add a splash of water if it starts to catch.

2 Toast the crushed chillies and cumin seeds in a dry frying pan until fragrant, 㨠  »÷ £ «Â è۫£ Ô Ûã» Â mortar or spice grinder. Set aside.

3 In a food processor, blitz the sundried and tinned tomatoes, chillies and soy sauce until smooth.

4 Add the beans, 150ml water, the tomato mixture and oregano to the casserole. Stir well. Cover and simmer for 15 mins, stirring occasionally. Turn É ã¨ ¨ ã  Ûã ¢É Á«ÂÛ

Season to taste and add a little water if too thick. Garnish with the chopped onion, coriander and a spoonful of yogurt or soured cream, if you like.

Serve with the cornbread (below).

Each serving contains Energy

Fat

Saturates

Sugars

Salt

754kJ 181kcal 9%

6g 9%

1g 4%

7g 8%

2.0g 33%

of the reference intake. See page 8.

Carbohydrate 21g Protein 13g Fibre 15g

C H I L L I C O RN B RE A D Serves 4 Takes 40 mins plus cooling Cost per serve 15p 30ml rapeseed oil, plus extra for greasing 150g cornmeal, plus extra for dusting £ Ô» «Â Éè 2 tsp baking powder Ω tsp bicarbonate of soda 2 tsp caster sugar Á» ô¨É» Á«»¸ ã ÛÔ ô¨«ã ô«Â ó«Â £ £  ¨«»»« Û Û Â ã¨«Â»÷ sliced (optional)

1 Preheat the oven to gas 6, 200°C, fan 180°C. Grease a 20cm cake tin with oil and dust with cornmeal.

2 In a bowl, mix together the dry ingredients, then stir in the milk, vinegar, oil, half the chillies (if using), and a pinch of salt and combine.

Scrape the mixture into the tin, then sprinkle over the remaining chillies.

3 Bake for 30 mins or until the top is golden and a skewer inserted into the centre comes out clean. Cool in the tin for 10 mins, then transfer to a wire rack to cool for at least 10 mins. Serve warm. The bread will keep for up to ÷Û ô ÔÔ «Â »«Â£ »Á Each serving contains Energy

1759kJ 419kcal 21%

Fat

Saturates

15g 2g 21% 12%

Sugars

Salt

5g 6%

1.4g 23%

of the reference intake. See page 8.

Carbohydrate 64g Protein 10g Fibre 2g Source of phosphorus

36

BUDGET MEALS

GET AHEAD The chilli will keep in an airtight container in the fridge for up to 1 week.

37

SPICED SCRAMBLED EGGS

COOK’S TIP Serves 4 Takes 20 mins plus defrosting Cost per serve 89p 400g frozen spinach, defrosted and well drained 1 garlic clove, crushed 30g butter 1 red onion, chopped 1 tsp garam masala Ω tsp ground turmeric 8 eggs, beaten 40g low-fat Greek-style yogurt Ŵ Č�ã�×���Ûƭ ô�×Á��ƭ ãÉ Û�×ó� 15g fresh coriander, chopped 1 lime, cut into wedges to serve

1 Heat a frying pan over a medium heat until hot. Add the spinach and a pinch of salt and cook for a few mins until any excess water has been cooked É Â ã¨ ÛÔ«Â ¨ «Û ¨ ã 㨠É裨 Stir in the garlic and half the butter and season with black pepper. Cook for a further 2-3 mins until the garlic is fragrant. Cover and keep warm.

2 Melt the remaining butter in a separate pan over a medium heat.

Add the onion and fry for 5 mins until softened. Stir in the spices and cook for 1 min until fragrant. Add the eggs and stir well to combine, then scramble to taste. Stir in the yogurt.

3 Pile the spinach and eggs on top É¢ 㨠ô Á ã Û Û ãã ô«ã¨ the coriander and serve with lime wedges to squeeze over.

Each serving contains Energy

1637kJ 392kcal 20%

Fat

Saturates

24g 8g 35% 41%

Sugars

Salt

4g 4%

0.8g 13%

of the reference intake. See page 8.

Carbohydrate 21g Protein 24g Fibre 3g

38

Adding yogurt to the eggs makes them creamier and stops them from overcooking.

RECIPES NANCY ANNE HARBORD PHOTOGRAPHY GARETH MORGANS FOOD STYLIST JOY SKIPPER PROP STYLIST AGATHE GITS

BUDGET MEALS

B L AC K B E A N & P E A N U T B U T T E R B RO W N I E S Makes 16 Takes 35 mins plus cooling Cost per serve 16p 60ml rapeseed oil, plus Ω tsp (optional) and extra for greasing 400g tin black beans, drained 130g caster sugar 1 tsp vanilla extract 30g cocoa powder º tsp baking powder º tsp salt 3 large eggs, plus 1 large egg yolk 75g dark chocolate, chopped 70g crunchy peanut butter 10g icing sugar

1 Preheat the oven to gas 4, 180°C, fan 160°C. Grease a 22cm square baking tin with oil and line the base with nonstick baking paper.

2 Rinse the beans very well and drain on kitchen paper to remove the excess water. Blitz the beans, sugar, oil and vanilla extract in a food processor until very smooth.

3 Sift in the cocoa powder, baking powder and salt, then pulse until thoroughly combined. Add the eggs and yolk, one at a time, pulsing until just combined. Stir through the chopped chocolate. Scrape the mixture into the prepared baking tin and gently smooth the top.

4 Mix the peanut butter with the icing sugar in a small bowl. If it’s too thick to

swirl, loosen with Ω tsp oil. Dollop spoonfuls of the mixture onto the brownie mixture and swirl with a cocktail stick or knife.

5 Bake on the middle shelf of the oven for 18-20 mins until the top is set and the mixture no longer wobbles when the tin is shaken but is still quite soft in the centre. Cool for 20 mins in the tin, then transfer to a wire rack to cool completely. Slice into 16 squares. The brownies will keep in an airtight container for up to 5 days.

Each brownie contains Energy

721kJ 173kcal 9%

Fat

Saturates

Sugars

Salt

11g 2g 12g 0.2g 15% 12% 13% 3%

of the reference intake. See page 8.

Carbohydrate 15g Protein 5g Fibre 2g

For more wallet-friendly recipes, visit tesco.com/realfood

39

Try Flora ProActiv and lower your cholesterol in 21 days!

For more details visit floraproactiv.co.uk Disclaimer: Flora ProActiv contains Plant sterols. Plant sterols have been shown to lower blood cholesterol. A daily intake of 1.5–2.4g sterols can lower cholesterol by 7–10% in 2–3 weeks as part of a healthy diet and lifestyle including plenty of fruits and vegetables. High cholesterol is a risk factor in the development of coronary heart disease. As coronary heart disease has many risk factors, more than one may need to be improved to reduce overall risk. Individuals results may vary.

Normal price £3.90. Promotional prices valid from 2nd–22nd January 2019.

MEAL DEAL

Lunch for less Nothing b eats homema de, and these pa cke d lunch and sna ck combinations ea ch cost less than ÂŁ2 a ser ving

GREAT VALUE Loaded sweet potato plus a popcorn snack for ÂŁ1.20.

B a ke d s w e e t p o t a t o with spice d chickpeas p43

Cost per serve correct at time of going to press

Cheesy p op corn p43

41

P ineapple with mint

GET AHEAD XÈ Úâ ⧠纪 Èó Ö and chicken the day ¡ÈÖ Ú ÖòªÁ¢ ; Ó §ªºº ªÁ Á ªÖ⪢§â ÈÁâ ªÁ Ö çÁ⪺ Ö ö âÈ ÚÚ À º

S a t a y c h i c ke n & cauliflower wraps

42

For more great lunch ideas, visit tesco.com/realfood

MEAL DEAL

B A K E D SW E E T P O TAT O WITH SPICED CHICKPEAS

2 medium sweet potatoes (about 250g each), halved lengthways 1 tbsp olive oil 400g tin chickpeas, drained, rinsed and patted dry 1 tsp smoked paprika 1 large garlic clove, crushed ÛÁ »» É«É  »÷ Û»« 75g spinach 150g 0% fat Greek-style yogurt 2 tsp harissa paste

1 Preheat the oven to gas 6, 200°C, fan 180°C. Rub the sweet potato halves with 1 tsp oil. Place, cut-side down, at one end of a lined baking tray and bake for 10 mins.

2 Meanwhile, in a bowl, mix the chickpeas with 1 tsp oil, the paprika and garlic. Tip onto the other end of the baking tray and roast for 25 mins alongside the sweet potatoes, stirring the chickpeas halfway through cooking.

3 Heat the remaining 1 tsp oil in a frying pan and soften the red onion over a low heat for 5 mins. Add the spinach and 1 tbsp water and stir-fry for 1 min more until the spinach has wilted. Stir in the roasted chickpeas.

4 Mix the yogurt with the harissa in a small bowl.

5 Serve 2 sweet potato halves per person, topped with spoonfuls of the spiced chickpeas and spinach, and the harissa yogurt. If taking to work to eat, reheat the sweet potato in the microwave on medium until hot throughout, then serve with the chickpea mix and harissa yogurt.

Each serving contains Fat

Saturates

1984kJ 468kcal 23%

11g 15%

2g 9%

Sugars

S ATAY C H I C K E N & C AU L I F L O W E R W R A P S

Serves 2 Takes 5 mins Cost per serve 25p

Serves 2 Takes 40 mins Cost per serve 95p

Energy

C H E E S Y P O P C O RN

Salt

21g 0.7g 23% 11%

of the reference intake. See page 8.

Carbohydrate 80g Protein 19g Fibre 11g 2 of your 5-a-day; source of protein; source of vitamin C; low in saturates

50g popcorn kernels 2 tsp vegetable oil 1 tsp smoked paprika £ /ã »« Â ¨ ¨ Û

Serves 4 Takes 40 mins Cost per serve £1.15

 »÷ £ ã

1 In a medium, heavy-based, nonstick lidded pan, toss the popcorn kernels ô«ã¨ ãÛÔ É«» Éó ô«ã¨ ã«£¨ã ãã«Â£ lid and place over a medium heat.

Leave to pop for 3-5 mins, gently shaking the pan now and then. When the popping has slowed to 3 secs between pops, remove from the heat.

2 Tip into a large bowl and sprinkle with the paprika, cheese, and the remaining oil. Toss to coat. The popcorn will keep in an airtight container for up to 3 days in a cool, dry place.

Each serving contains Energy

658kJ 157kcal 8%

Fat

Saturates

Sugars

Salt

0g 0%

0.2g 3%

8g 3g 11% 15%

of the reference intake. See page 8.

Carbohydrate 16g Protein 7g Fibre 1g

PINEAPPLE WITH MINT Serves 4 Takes 5-10 mins Cost per serve 38p 1 ripe medium pineapple, peeled, É Â Â »÷ Û»« » £ã¨ô ÷Û or a 432g tin pineapple slices, drained 4 tbsp clear honey 1 lime, zested and juiced 4 mint sprigs, leaves picked and  »÷ Û¨

Arrange the pineapple on a plate or in an airtight container. In a bowl, mix the honey, lime juice and zest together, stir through the mint, then drizzle over the pineapple. Make up to a day ahead and keep, covered, in the fridge.

軫 Éô Éèã £ ɸ  «ÂãÉ ÛÁ »» É ãÛ 4 tsp olive oil Ω tsp cayenne pepper ¨« ¸  㨫£¨ »» ãÛ èã «ÂãÉ bite-sized pieces 1 large garlic clove, crushed 6 tbsp smooth peanut butter 2 limes, juiced 2 tsp chilli sauce (such as sriracha), plus extra to drizzle 4 multiseed tortilla wraps 2 spring onions, trimmed and  »÷ ¨ÉÔÔ

1 Preheat the oven to gas 6, 200°C, ¢  Ÿ Vèã 㨠軫 Éô É »«Â baking tray and drizzle with 1 tsp oil, the cayenne pepper and some seasoning; toss to coat. Roast for 10 mins.

2 Meanwhile, in a bowl, mix the chicken pieces with 1 tsp oil, the garlic and some seasoning. Put on the baking tray »É£۫ 㨠軫 Éô Â É Ûã ¢É a further 20 mins or until cooked through, turning the chicken and 軫 Éô ¢ã Á«ÂÛ 3 Meanwhile, whisk the peanut butter in a bowl with the lime juice and chilli sauce. Add 2-3 tbsp of water, 1 tbsp at a time, until it loosens to a creamy, spreadable consistency.

4 Heat the wraps to pack instructions.

Spread each with a generous spoonful of the peanut sauce, the chicken Ô« Û è»« Éô ÛÔ «Â£ É«ÉÂÛ and a drizzle more chilli sauce. Roll up to serve.

Each serving contains Energy

2162kJ 509kcal 25%

Fat

Saturates

27g 6g 38% 30%

Sugars

Salt

7g 7%

1.5g 25%

of the reference intake. See page 8.

Carbohydrate 38g Protein 28g Fibre 6g

Each serving contains Energy

Fat

Saturates

304kJ 74kcal 4%

0g 0%

0g 0%

Sugars

Salt

18g 0.0g 20% 0%

of the reference intake. See page 8.

Carbohydrate 18g Protein 0g Fibre 0g 1 of your 5-a-day; low in fat; low in saturates

43

MEAL DEAL

S A RD I N E PA S TA S A L A D

150g wholewheat fusilli ÛÁ »» É«É  »÷ ¨ÉÔÔ ã ÛÔ É»«ó É«» » ÁÉ û Ûã  ¶è« ãÛÔ «¶É ÁèÛã £ Ô«ãã » ¸ É»«ó Û ¨ »ó 2 x 120g tin sardines in brine, drained, ÉÂ Û Â Û¸«Â ÁÉó ¸ è èÁ ¨ »ó » £ã¨ô ÷Û Û Â Â »÷ « £ Á«ö Û » » ó Û

1 Cook the pasta to pack instructions.

Meanwhile, soak the onion in boiling water for 5 mins, then drain.

2 In a large bowl, whisk the oil, lemon zest and juice, and mustard.

3 Drain the pasta. Add to the bowl with the dressing and fold in the onion, olives and sardines. Set aside to cool, then stir in the cucumber and salad leaves.

Each serving contains Energy

2144kJ 504kcal 25%

Fat

Saturates

Sugars

Salt

5g 5%

1.4g 24%

19g 4g 27% 22%

of the reference intake. See page 8.

Carbohydrate 53g Protein 29g Fibre 9g 1 of your 5-a-day; high in protein; high in vitamin B12; low in saturates

GET AHEAD Both the pasta salad and the dip can be made the day before and stored in airtight containers in the fridge until you’re ready to serve.

BUT TER BEAN DIP Serves 2 Takes 5 mins Cost per serve 40p 210g tin butter beans, drained and rinsed ÛÁ »» £ »« »Éó É裨»÷ ¨ÉÔÔ ã ÛÔ » ÁÉ ¶è« ã ÛÔ ¢ ã' ¸ Ûã÷» ÷É£è ã Éã èã «ÂãÉ ãÉÂÛ ô¨É» Á » Ô«ãã ãÉ Ûã  ۻ«

Blitz the butter beans, garlic, 1 tbsp lemon juice and the yogurt in a blender until smooth. Taste and season, adding a splash more lemon juice if needed. Serve with the carrot batons and toasted pitta for dipping.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

661kJ 156kcal 8%

1g 1%

<1g 2%

7g 7%

0.7g 12%

of the reference intake. See page 8.

Carbohydrate 28g Protein 8g Fibre 8g 1 of your 5-a-day; high in protein

44

For more great lunch ideas, visit tesco.com/realfood

RECIPES LUCY O’REILLY PHOTOGRAPHY TOBY SCOTT, STUART OVENDEN FOOD STYLING EMMA JANE FROST, MIMA SINCLAIR PROP STYLING TAMZIN FERDINANDO, MORAG FARQUHAR

Serves 2 Takes 15 mins plus cooling Cost per serve 86p

LET’S WOK Whip up a quick and easy midwe ek meal with this great-value stir-fr y meal deal

J

ust because you’re having a busy week doesn’t mean you can’t make positive choices about what you eat.

Maybe you’ve got back from the gym and want to continue the good work by getting some of your 5-a-day, or you just want something quick and satisfying on a dark evening. Right now at Tesco you can pick up a stir-fry meal deal for just £2.50, with plenty of vegetable packs, noodle packs and sauces to choose from. As all the ingredients are prepared and ready to go straight in the wok, you’ll have a delicious meal in just a few minutes. Follow our easy recipe and tips below for the ideal midweek meal.

S P E E DY V E G E TA B L E S T I R- F RY Serves 2 Takes 10 mins Cost per serve £1.26

, ã ã ÛÔ Ûè Éô É«» «Â ôɸ Éó a high heat. Add a 320g pack Vegetable & Beansprout Stir Fry and cook for 2-3 mins until softened. Add a 180g pouch Chinese-Style Stir Fry Sauce and a 300g pack Egg Noodles and stir-fry for 1-2 mins until piping hot. Scatter with fresh coriander and sliced chillies to serve, if you like.

1 VEG PACK + 1 NOODLE + 1 SAUCE FOR ONLY £2.50

Each serving contains Energy

1746kJ 416kcal

21%

Fat

Saturates

Sugars

Salt

16g 2g 11g 1.4g 23% 12% 13% 23%

of the reference intake. See page 8.

Carbohydrate 54g Protein 12g Fibre 6g 2 of your 5-a-day

3 STEPS TO A GREAT STIR-FRY USE THE RIGHT OIL

GET THE WOK HOT

COOK IN BATCHES

Choose oil with a high smoking point such as sunflower, groundnut, rapeseed or corn, so you can cook at a high temperature. Swirl the oil around the pan to heat it quickly.

Ingredients should be cooked quickly over a high heat, so don’t be afraid to get your wok smoking hot before you start cooking.

You want veg with a little crunch.

Cook meat or fish first and set aside before you stir-fry veg, then combine and heat everything through. A pan that’s too full means vegetables will steam and won’t be crisp.

SMART SAUCES

S P I C Y M A N G O S AU C E Makes about 400ml* Takes 10 mins Cost per serve 8p

Crush 1 garlic clove into a blender and add the juice of 1 lime. Add 1 chopped ripe mango, 50ml coconut milk, 10g chopped fresh coriander, 1 chopped green £ ¨«»»« and 1 tbsp Û¨ Û è or soy sauce. Blitz until smooth. Use as a dip for grilled meats and prawns, tofu and spring rolls, or add to stir-fries.

Keeps for up to 3 days in the fridge.

Each tbsp contains* Energy

27kJ 6kcal <1%

Fat

Saturates

<1g <1g 0% 1%

Sugars

Salt

1g <0.1g 1% 1%

RECIPES NANCY ANNE HARBORD PHOTOGRAPHY ANT DUNCAN FOOD STYLING BIANCA NICE PROP STYLING REBECCA NEWPORT *Volumes given are estimates. Costs per serve and reference intakes are based on each sauce providing 25 servings of about 1 tbsp each and should be used as a rough guide only. Volume and number of servings will depend on the size of ingredients used, blending, evaporation and other factors

of the reference intake. See page 8.

Carbohydrate 1g Protein 0g Fibre 0g High in vitamin C; low in fat

Transfer to a freezer-safe container and freeze for up to 3 months. To serve, defrost in the fridge, then blend again to bring the sauce back together.

No-cook sauces These condiments will a dd a burst of fresh flavour to your foo d and, even b etter, they c an all b e quickly whizze d up in a blender

S P I N AC H & B A S I L P E S T O

MEXICAN-ST YLE CHILLI SALSA Makes about 400ml* Takes 10 mins Cost per serve 6p

Dice º red onion and put in a blender.

Pour over 1 tbsp cider vinegar. Toast 2 tsp cumin seeds until fragrant, then add to the blender with a 330g pack halved cherry tomatoes, 1 chopped bird’s-eye chilli and º tsp salt. Blend until roughly chopped with some texture remaining. Spoon onto wraps and tacos.

Keeps for up to 2 days in the fridge.

Each tbsp contains*

Makes about 400ml* Takes 10 mins Cost per serve 13p

Put 60g pumpkin seeds in a blender and blitz to roughly chop. Crush 2 garlic cloves into the blender, then add the juice of 1 lemon, 120g baby spinach and a 30g pack fresh basil. Blend to break down the leaves, adding in batches if necessary, then drizzle in 70ml olive oil and blend until smooth. Add 50g grated vegetarian hard cheese and º tsp salt and blend again to combine.

Serve spooned over veg, salad or pasta.

Keeps for up to 3 days in the fridge.

Energy

Fat

Saturates

14kJ 3kcal <1%

0g 0%

0g 0%

Sugars

Salt

1g <0.1g 1% 1%

of the reference intake. See page 8.

Carbohydrate 1g Protein 0g Fibre 0g Source of protein; source of vitamin C; Low in fat; low in saturates

Each tbsp contains* Energy

Fat

Saturates

Sugars

Salt

201kJ 49kcal 2%

5g 7%

1g 5%

0g 0%

0.1g 1%

of the reference intake. See page 8.

Carbohydrate 1g Protein 1g Fibre 0g

Transfer to a freezer-safe container and freeze for up to 3 months. Defrost in the fridge before using.

For more easy sauce recipes, visit tesco.com/realfood

47

CITRUS SPECIAL

Winter sun

vo

ur to foo

d

Bring a splash of sunshine and flavour to your cooking with these simple citrus re cip es

wa h s e A fr

dd a o yt

fla

49

O R A N G E & M AC K E RE L S A L A D Serves 4 Takes 20 mins Cost per serve £1.90 : Y É Â£ Ô »  èã «ÂãÉ ÉèÂ Û ¶è« Û Û ó É Â£ Ô »  èã «ÂãÉ ÉèÂ Û ¶è« Û Û ó £ Ûã Á ã ÉÉã èã «ÂãÉ ô £ Û £ ã«Â ¨« ¸Ô Û «Â  «ÂÛ É«É  »÷ Û»« ¨«»»« Û Â Â »÷ Û»« £ Ô«ãã » ¸ É»«ó Û £ £ ÷ ÛÔ«Â ¨ ã ÛÔ É»«ó É«» £ ¢ Û¨ 㠣ɠ» ó Û Â »÷ ¨ÉÔÔ » ÁÉ ¶è« ö Ÿ £ Ô ¸Û Á ¸ » »» ãÛ

1 Toss together the orange rounds, beetroot, chickpeas, onion, chilli, olives and spinach in a large bowl.

2 In a separate bowl, whisk together the reserved orange juices, half the olive oil, the tarragon, half the lemon juice and a pinch of salt. Pour this over the beetroot and chickpea mixture and toss together. Divide between 4 serving plates.

3 Heat the remaining oil in a large nonstick frying pan over a medium heat. Season both sides of the Á ¸ » »» ãÛ Â ¢ ÷ Û¸«Â Û« Éô Ûã ¢É Á«ÂÛ ¨ Û« until cooked through.

4 V» »» ã É ¨ Ô» ã É¢ Û » Swirl the remaining lemon juice in the Ô Â ã¨ Â ÛÔÉÉ Éó 㨠ۨ Each serving contains Energy

1911kJ 458kcal 23%

Fat

Saturates

Sugars

Salt

30g 6g 11g 1.8g 43% 29% 13% 30%

of the reference intake. See page 8.

Carbohydrate 22g Protein 26g Fibre 5g

ROA S T C H I C K E N W I T H BASIL & LEMON SALSA & G A RL I C P O TAT O E S

COOK’S TIP The natural acidity of citrus cuts through the richness È¡ Ȫºö Ú§ The zest and juice can be used to pep up marinades and dressings without the need for as Àç § Ú ºâ

Serves 6 Takes 1 hr 40 mins plus resting Cost per serve Ÿ¸£ ô¨É» ¨« ¸  » ÁÉÂÛ Öè ã ¨ »ó Ô Â ¶è« ã ÛÔ É»«ó É«» Ô»èÛ ãÛÔ ¸£ D «Û V«Ô ÔÉã ãÉ Û èã «ÂãÉ Á è Û » £ £ »« è» Û » ¢ã ô¨É» »Éó Û Û Ô ã  èÂÔ » £ ¢ Û¨ Û«» » ó Û Ûã Á £ ÂÛ ãÉ Û ó

1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the chicken in a roasting ã«Â  Ûãè 㨠» ÁÉ Öè ã Û «ÂãÉ the cavity. Rub 1 tbsp of the oil over the skin and season well. Add the lemon ¨ »ó Û ãÉ ã¨ ã«Â Â É Ûã ¢É Á«ÂÛ 2 Meanwhile, put the potatoes in a separate roasting tin with the pared lemon rind, garlic cloves and 2 tbsp oil. Season and toss together. Rub the 1 tsp oil over the whole bulb of garlic and add to the tin.

3 ¢ã Á«ÂÛ ã ÂÛ¢ 㨠ÔÉã ãÉ Û to the oven and cook (alongside the ¨« ¸  ¢É Á«ÂÛ èÂã«» 㨠£ »« bulb is soft; remove the bulb and set aside. Turn both roasting tins and ÉÂã«Âè Éɸ«Â£ ¢É ¢è 㨠Á«ÂÛ until the potatoes are golden and tender, the chicken is cooked through and the juices run clear from the thickest part of the thigh. Remove both tins from the oven, cover the chicken with foil and set aside to rest for 10 mins.

4 Meanwhile, make the salsa. Using a pestle and mortar, bash the basil leaves with a little salt to form a coarse Ô Ûã ]Öè û Éèã 㨠Ûɢ㠣 »« ¢ ÉÁ the bulb and bash this into the paste.

Add the lemon juice and the remaining 1 tbsp olive oil; mix together.

5 Pour the chicken juices into a jug, » ó ãÉ Û ã㻠㨠 ۸«Á É Â discard the fat. Carve the meat and serve with the potatoes, garlic cloves, salsa and steamed greens.

Each serving contains Energy

2496kJ 597kcal 30%

Fat

Saturates

34g 8g 48% 42%

Sugars

Salt

2g 2%

1.1g 19%

of the reference intake. See page 8.

Carbohydrate 32g Protein 43g Fibre 3g

50

For more citrus-based recipes, visit tesco.com/realfood

CITRUS SPECIAL

COOK’S TIP Roasting lemon gives a deeper, less ª ª òÈçÖ Ú â§ Á âçÖ º Úç¢ ÖÚ caramelise.

51

CITRUS SPECIAL

C A R A M E L I S E D G R A P E F RU I T Serves 4 Takes 15 mins Cost per serve 32p 2 red grapefruits 4 tsp clear honey 120g Greek-style yogurt 4 mint sprigs, leaves picked 1 tbsp pistachio nuts, roughly chopped (optional)

COOK’S TIP Honey and lemon is a classic combination, but honey’s floral flavour works just as well with grapefruit.

1 V ¨ ã 㨠£ «»» ãÉ ¨«£¨ èã ÁÁ É the top and bottom of each grapefruit to help them stand up under the grill, then halve each horizontally. Use a sharp knife to cut between each segment, leaving the fruit in the skin.

2 Brush º tsp honey over each grapefruit half, then grill cut-side up for 3-5 mins until caramelised. Top with the remaining honey, then serve with the yogurt and mint. Sprinkle with pistachios, if you like.

Each serving contains Fat

3g 4%

Saturates

Sugars

Salt

2g 9g <0.1g 10% 10% 1%

d

e br

fa ak

st

A sim

ple but specia lw ee ke n

of the reference intake. See page 8.

Carbohydrate 9g Protein 2g Fibre 0g 1 of your 5-a-day; source of vitamin C; source of protein; low in fat

52

For more citrus-based recipes, visit tesco.com/realfood

RECIPES JOHN GREGORY-SMITH PHOTOGRAPHY TOBY SCOTT FOOD STYLING MIMA SINCLAIR PROP STYLING JULIE PATMORE

Energy

293kJ 70kcal 4%

£3.99

£2.49

NE E ER R HEATED TED AND THAT AT T’S

A VERY ERY GOOD D THING G UNLIKE MOST SMOOTHIE HIE BRANDS, WE NEVER HEAT OUR VEGETABLES. R FRUIT & VEGETABLE TABLE T ABLES. INSTEAD, WE MAKE RAW SMOOTHIES OTHIES TO PRESERVE THE NUTRIENTS AND VIBRANT BRANT FLAVOURS.

NE ER COMPROMISE 750ml bottle normal price £3.99. Promotion runs 2nd to 22nd January 2019.

Costs per serve correct at time of going to press

JAMIE OLIVER

Fe t a , c o u rg e t t e & s p i n a c h c a ke s p 5 6

Make a big batch Jamie’s delicious, healthier re cip es make enough to fre eze some for later – and are all under £1 p er ser ving!

55

F E TA , C O U RG E T T E & S P I N AC H C A K E S Fr e s h m i n t, l e m o n & h a r is s a Nutty bulgur wheat and creamy feta turn these crispy savoury cakes into something really special. Harissa gives them a nice hum of chilli, while the mint and lemon add freshness and zing. For an extra kick, stir a little harissa through yogurt with a pinch of black pepper and a drizzle of extra virgin olive oil, for dolloping over. Delicious!

Makes 12 Takes 50 mins Cost per serve 41p 200g bulgur wheat 2 onions 2 cloves of garlic olive oil 3 courgettes 200g baby spinach 2 large free-range eggs 75g feta cheese 1 lemon Ω a bunch of fresh mint (15g) 1 heaped tbsp harissa paste

1 Preheat the oven to gas 6, 200°C, fan 180°C. Cook the bulgur wheat according to the packet instructions, then drain and leave to steam dry.

2 V »   »÷ ¨ÉÔ ã¨ É«ÉÂÛ Â garlic, then place in a large non-stick frying pan on a medium-low heat with 1 tsp of oil. Cook for 10 mins, or until softened, stirring regularly.

3 Coarsely grate in the courgettes, 㨠  »÷ Û»«  㨠ÛÔ«Â ¨ (or use kale, just remove any tough Ûã »¸Û Ûã Éɸ ¢É ¢è 㨠1-2 mins, or until the spinach has wilted and the courgettes have softened slightly.

4 Remove from the heat and add the bulgur wheat, crack in the eggs and crumble in the feta. Finely grate over the lemon zest and squeeze in half the juice.

5 V« ¸  »÷ ¨ÉÔ Â ÁÉÛã É¢ the mint leaves, and the harissa. Give everything a good stir, then season to taste with sea salt and black pepper.

6 With wet hands, divide the mixture «ÂãÉ Û¨ Ô «ÂãÉ »»Û 㨠 ãã  into patties about 2.5cm thick. Arrange on an oiled baking tray and bake for 30 mins, or until golden and crisp.

56

7 Scatter over the remaining mint leaves, then cut the remaining lemon half into wedges for squeezing over.

Freeze any leftover cakes for a ÛèÔ Û«ÁÔ» ¢ Á«»÷ Á » «Â Û¨ Job done!

Each serving contains Energy

509kJ 121kcal 6%

Fat

Saturates

Sugars

Salt

3.7g 1.3g 3.4g 0.4g 5% 7% 4% 7%

of the reference intake. See page 8.

Carbohydrate 17.0g; Protein 5.7g; Fibre 2.3g High in protein, which supports the maintenance of muscle mass

HEALTHIER SWAP ‘Satisfy that burger Ö òªÁ¢ ö Úâç Á¢ â§ Ú spiced crispy cakes into a wholegrain bun with salad.’

in a large pan with 1 tbsp oil over a medium heat.

2 V »   »÷ ¨ÉÔ ã¨ £ »« É«ÉÂÛ Â ÉãÛ ã¨ Â Â »÷ slice the mushrooms, adding them to the pan as ÷Éè £É É Â »÷ ¨ÉÔ everything together in a food Ô É ÛÛÉ Éɸ ¢É Á«ÂÛ É until softened, stirring regularly.

3 Add the beef and pork mince, breaking it up with the back of a wooden spoon, then stir in the lentils. Season with black pepper and cook for a further 15 mins.

4 Scrunch in the tomatoes, along with 4 tins’ worth of water. Bring to the boil, then simmer on a low heat for 2 hrs, or until thickened and reduced.

5 Taste and season to perfection with sea salt and black pepper, then serve straight away, or leave to cool, batch up and freeze for another day.

Each serving contains Energy

B AT C H - I T - U P FA M I LY BOLOGNESE Smok y bacon, lentils & chestnut mushro oms The secret to a seriously good Bolognese is to make a big batch and cook it low and slow. This one contains lentils and veg, and is super-quick to pull together, with the hob doing all the hard work. I like to make it at the weekend when I have a bit more time, then pop it into the freezer in batches for amazing midweek meals. Enjoy it with your favourite pasta, in a cottage pie or as the base for a smoky chilli.

Serves 12 Takes 2 hrs 40 mins Cost per serve 98p 2 rashers of higher-welfare smoked streaky bacon Ω a bunch of fresh rosemary (15g) olive oil 6 cloves of garlic 3 onions 4 carrots 500g chestnut mushrooms 500g quality lean minced beef 500g higher-welfare lean minced pork 200g dried green lentils 4 x 400g tins of quality plum tomatoes

1 Finely slice the bacon and pick and  »÷ ¨ÉÔ ã¨ ÉÛ Á ÷ 㨠 Ի

1053kJ 250kcal 13%

Fat

Saturates

Sugars

Salt

9.0g 3.0g 8.4g 0.4g 13% 15% 9% 7%

of the reference intake. See page 8.

Carbohydrate 18.4g; Protein 24.3g; Fibre 4.6g High in protein, which supports the maintenance of muscle mass

JAMIE OLIVER

HEALTHIER SWAP ‘I’ve replaced half the mince with lentils (a source of protein with less fat), without scrimping on taste.’

57

JAMIE OLIVER

Serves 8 Takes 1 hr 10 mins Cost per serve 71p 2 onions 2 carrots 2 sticks of celery olive oil 150g quality chorizo 2 bay leaves 200g pearl barley 2 x 400g tins of quality plum tomatoes 1.8ltr vegetable stock 500g seasonal greens, such as kale, Savoy cabbage, cavolo nero extra virgin olive oil

1 Peel and roughly chop the onions, then scrub, trim and roughly chop the carrots and celery.

2 Place a large deep, lidded pan over a medium heat with Ω tbsp olive oil.

3 Roughly chop the chorizo, add to the pan and fry for 2 mins or until golden.

Spoon out a quarter and set aside.

4 Add the chopped veg and bay leaves, then cook for 10 mins, or until softened, stirring occasionally.

5 Stir in the barley, then scrunch in the tomatoes, along with 1 tin’s worth of water and the stock. Give everything a good stir, bring to the boil, then turn the heat down to low and simmer for 40 mins with the lid ajar, stirring occasionally.

6 Prep the greens, removing any tough Ûã »¸Û 㨠  »÷ Û¨ ãÉ ã¨ pan and simmer for a further 10 mins, or until tender.

7 Leave the soup chunky, or blitz a third with a stick blender to give it a thicker, smoother texture. Taste and season to perfection with sea salt and black pepper.

8 Ladle into bowls, scatter over the reserved chorizo and drizzle with good-quality extra virgin olive oil. Delicious with toasted bread for dunking.

Each serving contains Energy

1108kJ 356kcal 18%

Fat

Saturates

Sugars

Salt

11.1g 3.5g 8.8g 1.8g 16% 18% 10% 30%

of the reference intake. See page 8.

Carbohydrate 29.6g; Protein 12.5g; Fibre 5.7g A source of vitamin C, which supports the normal function of the immune system

HEALTHIER SWAP ‘Pearl barley is higher ªÁ Ö â§ Á ó§ªâ Ó Úâ b§ªÚ Ö ªÓ ºÚÈ ¢ªò Ú öÈç È¡ öÈçÖ ö ÈÁçÚ

58

RECIPES JAMIE OLIVER RECIPE PHOTOGRAPHY © 2018 JAMIE OLIVER ENTERPRISES LTD, PHOTOGRAPHERS DAN JONES, ELLA MILLER JAMIE PHOTOGRAPHY © 2016 JAMIE OLIVER ENTERPRISES LTD, PHOTOGRAPHER MATT RUSSELL FOOD STYLING JODENE JORDAN, MADDIE RIX

P E A RL B A RL E Y & C H O RI Z O S O U P W i th s e a s o n a l g r e e n s Tuning in with the seasons means you can make this beautiful soup all year ÖÈçÁ Á ªâ ºº ºó öÚ â Úâ ª Ö Áâ – it never gets old! The mixed veg gives it a minestrone vibe, but I’ve gone for a Áª ªâ È¡ §ÈÖªúÈ âÈ òÈçÖ â§ Ú and used hearty barley – instead of pasta – for added bite. Make a big batch and freeze in portions to enjoy another day. You’ll be pleased you did.

SNACKS

STAR BARS

Super-seedy almond bars

N o - b a ke f r u i t â&#x20AC;&#x2122;nâ&#x20AC;&#x2122; n u t b a r s

Banana & cranberr y flapjacks

Cashew & coconut bars

Our homema de sna cks are just the thing for an on-the-go break fast or sna ck. Turn over for the re cip es

59

SNACKS

B A N A N A & C R A N B E RRY F L A PJAC KS Makes 14 Takes 35 mins plus cooling Cost per serve 17p

4 Spread the mix over the base of an 18cm square tin. Sprinkle over the remaining fruit and nut mix and press into the chocolate. Chill for at least 1 hr.

5 Cut into bars and keep chilled in an airtight container for up to 2 weeks.

Each bar contains

55g unsalted butter, plus extra for greasing 50g dark muscovado sugar 1 tsp golden syrup 2 bananas, peeled and sliced 225g gluten-free rolled oats 50g dried cranberries

EASY SWAP Switch dates for ready-to-eat dried apricots if you prefer.

vegetable oil, for greasing 150g cashew nuts 200g dates, stoned 75g desiccated coconut 2 tbsp almond or peanut butter 1 orange, zested and juiced 2 tbsp chia seeds 50g dark chocolate, roughly chopped

Energy

658kJ 158kcal 8%

Fat

Saturates

12g 5g 17% 27%

Sugars

Salt

7g <0.1g 8% 1%

of the reference intake. See page 8.

Carbohydrate 9g Protein 4g Fibre 1g

60

Saturates

Sugars

Salt

of the reference intake. See page 8.

Carbohydrate 16g Protein 4g Fibre 3g

Each flapjack contains Energy

Fat

543kJ 129kcal 6%

5g 7%

Saturates

Sugars

Salt

3g 10g 0.0g 13% 11% 0%

of the reference intake. See page 8.

Carbohydrate 20g Protein 2g Fibre 2g

N O - B A K E F RU I T ’ N’ N U T B A RS Makes 14 Takes 12 mins plus chilling Cost per serve 78p

TOP TIP Any dried fruit works well in this recipe, or you could add walnuts for a boost of omega-3 and vitamin E.

400g dark chocolate, roughly chopped 40g unsalted butter 1 tbsp honey 30g goji berries 30g dried cherries 40g pistachios £ ¸ »ÁÉÂ Û 40g dried apricots, diced

1 In a heatproof bowl set over a pan of just-simmering water, melt the ¨É É» ã èãã  ¨É ÷ Ûã« «Â£ É Û«É »»÷ èÂã«» ÛÁÉÉ㨠2 Meanwhile, in a separate bowl, mix together the remaining ingredients.

3 Remove the chocolate mixture from the heat and stir in two-thirds of the fruit and nut mixture.

Makes 14 Takes 25 mins plus cooling Cost per serve 24p vegetable oil, for greasing 80g almond butter 50g treacle 25g dark muscovado sugar 100g gluten-free rolled oats 50g linseeds 50g sesame seeds 50g pumpkin seeds £ Ûè Éô Û Û

1 Preheat the oven to gas 6, 200°C, fan 180°C. Grease and line a 20.5cm square tin with nonstick baking paper.

2 Put the almond butter, treacle and Ûè£ «Â Ô Â Â Á »ã Û»Éô»÷ Éó a medium heat, stirring until the sugar dissolves. Remove from the heat, add the remaining ingredients and mix well.

3 Spoon the mix into the tin, levelling the top and pressing into each corner. ¸ ¢É Ÿ Á«ÂÛ èÂã«» »«£¨ã»÷ £É»  4 Cut into bars while still warm, then » ó ãÉ ÉÉ» ÉÁÔ» ã »÷ «Â 㨠ã«Â 5 Remove from the tin and store in  « ã«£¨ã ÉÂã «Â ¢É èÔ ãÉ ÷Û Each bar contains Energy

Fat

Saturates

Sugars

Salt

670kJ 161kcal 8%

11g 16%

1g 7%

5g 5%

0.0g 0%

of the reference intake. See page 8.

Carbohydrate 11g Protein 5g Fibre 2g

RECIPES JOY SKIPPER PHOTOGRAPHY TOBY SCOTT FOOD STYLING EMMA JANE FROST PROP STYLING LUIS PERAL

Makes 14 Takes 15 mins plus chilling Cost per serve 41p

Each bar contains

Fat

17g 9g 13g 0.0g 25% 44% 14% 0%

S U P E R- S E E DY A L M O N D B A RS 1 Preheat the oven to gas 6, 200°C, fan 180°C. Grease and line a 20.5cm square tin with nonstick baking paper.

2 Vèã 㨠èãã Ûè£ Â Û÷ èÔ «Â Ô Â Â Á »ã Û»Éô»÷ Ûã« «Â£ èÂã«» 㨠Ûè£ has dissolved. Remove from the heat.

3 Mash the bananas in a bowl, then 㨠Á ãÉ ã¨ Û÷ èÔ Á«ö »É£ ô«ã¨ the oats and cranberries. Mix well.

4 Spoon into the tin, levelling the top and pressing into each corner. Bake ¢É Ÿ Á«ÂÛ èÂã«» »«£¨ã»÷ £É»  5 Cut into bars while still warm, then leave to cool in the tin for 10 mins.

6 Remove from the tin and store in an « ã«£¨ã ÉÂã «Â ¢É èÔ ãÉ ÷Û

C A S H E W & C O C O N U T B A RS

1 Grease and line a 20.5cm square tin with nonstick baking paper.

2 In a food processor, blitz the cashews  ã Û èÂã«»  »÷ ¨ÉÔÔ Add the coconut and blitz again. Add the almond or peanut butter, orange zest and juice, and chia seeds; blitz until the mixture comes together.

3 Spoon the mixture into the tin, levelling the top and pressing into each corner. Chill for at least 30 mins.

4 In a heatproof bowl set over a pan of just simmering water, melt the chocolate, stirring. Allow to cool Û»«£¨ã»÷ 㨠 Ôèã «Â ÛÁ »» ԫԫ£ £ 5 Cut the chilled mix into bars and remove from the tin. Pipe the melted chocolate on top of each – it will set Öè« ¸»÷ < Ô ¨«»» «Â  « ã«£¨ã container for up to 2 weeks.

Energy

999kJ 241kcal 12%

MIDWEEK MEALS

Everyday easy

Five simple ways to feed the family for £4 a meal or less

£4 MEAL !

SPECIAL less.

Cost per serve information correct at the time of going to press

or s are £4 All recipe idweek m t e g bud For more o/£4 isit tes.c meals, v

f salad mixed lea 120g bag y kale rl u c acks 2 x 180g p l dil 10g fresh ander fresh cori k c a p g 0 3 e ym 7g fresh th ginger ce 10cm pie li 1 red chil s n o m 2 le tional) 1 lime (op nch raw beetroot bu ley g Ω x 450 table med root vege k c s a e p g to 1k ota s P iper p 750g Mari s ip n rs a »» ãÛ 500g p « ¨« ¸  £ Ô ¸ Á«Â ced-fat pork k redu 454g pac s ge sa sau k 250ml mil Greek-style yogurt t fa % 0 g 0 t extra 15 duced-fa re % 0 3 g 150 eese mature ch in rice gra »ÁÉÂ Û 300g long¸ ã ÛÔ ãÉ Ûã (optional) enne lewheat p een pesto 225g who t gr a -f d e c u 2 tbsp red kpeas hic n 400g tin c Pacif ic pink salmo ild 212g tin w D CUPBOAR UR STORE  Éè YO M O R F É pepper, ustard Cayenne , English m ound rd a st u m gr s, Dijon ve lo c garlic powder, 6 ound cumin, olive gr r, e d n a ri nions, co spray, 3 o il o ve li es, white b oil, o u c k c le sto gar e 3 vegetab in v ite wine bread, wh

GIANT SALMON FISHCAKE Serves 4 Takes 50 mins plus cooling Cost per serve 94p 750g Maris Piper potatoes, peeled and cut into 5cm chunks £ ã«Â ô«» V « ԫ¸ Û »ÁÉ drained, any skin and bones discarded 1 lemon, zested and juiced £ ¢ Û¨ «»»  »÷ ¨ÉÔÔ 2 slices white bread, blitzed to crumbs olive oil spray 2 tbsp olive oil 1 tsp Dijon mustard 1 tsp white wine vinegar 120g bag mixed leaf salad

1 Boil the potatoes for 15 mins until tender. Drain well, then mash until smooth. Set aside for 10 mins to cool.

Preheat the oven to gas 7, 220°C, fan 200°C, and line a baking sheet with nonstick baking paper.

2 &» ¸ 㨠ۨ «ÂãÉ ã¨ Á Û¨ Û ÛÉ and stir in the lemon zest and most of the dill. Shape on a plate into a 20cm round and press three-quarters of the breadcrumbs into the top and sides.

3 Carefully invert onto the lined baking sheet. Press on the remaining breadcrumbs. Spray with oil and bake for 25 mins until golden and piping hot.

4 Meanwhile, whisk the lemon juice with 2 tbsp oil, the mustard and vinegar; season. Toss through the salad and divide between 4 plates. Scatter the Û¨ ¸ ô«ã¨ 㨠Á «Â«Â£ «»» Û»« into wedges and serve with the salad.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

1278kJ 304kcal 15%

9g 13%

1g 7%

2g 2%

1.2g 20%

of the reference intake. See page 8.

Carbohydrate 38g Protein 18g Fibre 3g High in protein; high in vitamin D

61

K A L E M AC & C H E E S E Serves 4 Takes 50 mins Cost per serve 69p 1 tbsp olive oil É«É  »÷ ¨ÉÔÔ Ÿ £ Ô ¸ è »÷ ¸ » Û¨ ãÉ裨 Ûã ÁÛ ÁÉó £ »« »Éó Û èÛ¨ Ô«Â ¨ É¢ ÷ ÂÂ Ô ÔÔ ãÉ ã Ûã £ ô¨É» ô¨ ã Ô Â Á» Á«»¸ ó £ ã » ÛãÉ ¸ è Á èÔ to 250ml £ É Â Éè Á«ö ô«ã¨ ã ÛÔ É» ô ã £ è ¢ ã öã Á ãè ¨ Û £ ã

ãÛÔ Â£»«Û¨ ÁèÛã ÔÉô £ ¢ ã' ¸ Ûã÷» ÷É£è ã

1 Preheat the oven to gas 6, 200°C, fan 180°C. Heat the oil in a large nonstick frying pan over a medium heat and fry the onion and kale for 8 mins, adding a splash of water to stop the kale from sticking. Stir through the garlic and cayenne for the last min. Set aside.

2 Meanwhile, cook the pasta in a large pan of boiling water for 2 mins less than the pack instructions. Drain well.

3 Pour the milk into a large saucepan, bring just to the boil, then reduce to a simmer and stir through the stock and É Â Éè Ô Ûã , ã ¢É Á«ÂÛ èÂã«» thickened, then remove from the heat.

4 Toss 125g cheese with the mustard powder, then stir into the milk mixture

GET AHEAD Make up to the end of step 4, then freeze.

To reheat, defrost overnight in the fridge, then continue from step 5.

62

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until melted and smooth. Stir in the yogurt and season lightly.

Add the pasta and veg and carefully stir to coat.

5 Transfer to an ovenproof dish, scatter with the remaining cheese and bake for 20 mins until golden and bubbling.

Each serving contains Energy

1829kJ 429kcal 21%

Fat

Saturates

15g 7g 21% 35%

Sugars

Salt

8g 9%

2.1g 35%

of the reference intake. See page 8.

Carbohydrate 50g Protein 24g Fibre 6g

Just 69p p

er s erv i

ng

MIDWEEK MEALS

C O RI A N D E R C H I C K E N P I L A F Serves 4 Takes 50 mins Cost per serve £1 2 tbsp olive oil £ »« »Éó Û Á Ô« £«Â£ Ô » ¨«»»« Û £ ¢ Û¨ É «  É裨»÷ ¨ÉÔÔ £ Ô ¸ Á«Â« ¨« ¸  »» ãÛ ¨ÉÔÔ «ÂãÉ ¨èÂ¸Û É«É  »÷ ¨ÉÔÔ ãÛÔ £ ÉèÂ É «  ãÛÔ £ Éè èÁ«Â £ »É£ £ «Â « ó £ ã » ÛãÉ ¸ è Á èÔ to 750ml

£ è »÷ ¸ » Û»« ã ÛÔ ãÉ Ûã ¸ »ÁÉÂ Û ÉÔã«É » »«Á èã «ÂãÉ ô £ Û ÉÔã«É »

1 Blitz 1 tbsp oil, the garlic, ginger, chilli  㨠Öè ã Û É¢ 㨠¢ Û¨ coriander in a food processor. Slash the chicken pieces, then rub in the paste.

2 Place a large, deep, lidded nonstick ¢ ÷«Â£ Ô Â Éó Á «èÁ ¨«£¨ ¨ ã and fry the chicken for 1 min each side until lightly golden. Remove from the pan; set aside. Wipe out the pan and add 1 tbsp oil. Fry the onion over a medium heat for 5 mins until starting to colour. Sprinkle over the ground spices, add the rice and stir to coat.

3 Pour over the stock, stir through the kale and return the chicken to the pan.

Cover and simmer for 25 mins until the ¨« ¸  «Û ã   㨠« «Û è ÷ 4 Scatter with the remaining É«   㨠¸ »ÁÉÂ Û Serve with the lime wedges, if using.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

1903kJ 449kcal 22%

9g 13%

2g 9%

3g 4%

1.1g 19%

of the reference intake. See page 8.

Carbohydrate 69g Protein 30g Fibre 2g High in protein; source of vitamin B3; low in fat; low in saturates

63

PA RS N I P & G I N G E R S O U P W I T H S P I C E D ROA S T C H I C K P E A S Serves 4 freeze without chickpeas Takes 40 mins Cost per serve 56p 2 tbsp olive oil » £ É«É  »÷ ¨ÉÔÔ £ »« »Éó Û Â »÷ ¨ÉÔÔ Á Ô« £«Â£ Ô »  £ ã ãÛÔ £ Éè èÁ«Â £ Ô Û«ÔÛ Ô »  « «ÂãÉ Á Ô« Û ó £ ã » ÛãÉ ¸ è Á èÔ ãÉ »ã £ ã«Â ¨« ¸Ô Û «Â Â Ô ãã ÷ ô«ã¨ ¸«ã ¨ Â Ô Ô ãÛÔ £ ÉèÂ É «  » ÁÉ ¶è« ãÉ ã Ûã £ ¢ Û¨ É «   »÷ ¨ÉÔÔ

1 Preheat the oven to gas 7, 220°C, fan 200°C, and line a baking tray with

nonstick baking paper. Heat 1 tbsp oil in a large saucepan over a medium heat and fry the onion for 5 mins to soften.

Stir through the garlic, ginger and 1 tsp cumin and cook for 1 min.

2 Add the parsnips, season and pour in the stock. Bring to the boil, then reduce the heat to medium-low and simmer for 25 mins until the parsnips are very tender.

3 Meanwhile, toss the chickpeas with 1 tbsp oil, the ground coriander and remaining cumin. Arrange in a single layer on the lined tray and roast for 20-25 mins until golden and crisp.

4 Use a food processor or hand blender to blend the soup until smooth. Reheat if necessary, then season to taste with black pepper and lemon juice and divide between 4 bowls. Toss the roasted chickpeas

with the fresh coriander and scatter over the soup to serve.

Each serving contains Energy

Fat

Saturates

967kJ 230kcal 12%

10g 14%

2g 8%

Sugars

Salt

11g 1.6g 12% 26%

of the reference intake. See page 8.

Carbohydrate 31g Protein 8g Fibre 10g 2 of your 5-a-day; source of protein; low in fat; low in saturates

EASY SWAP To make this recipe vegan and gluten-free, use a vegetable stock pot instead of a cube.

64

RECIPES MIMA SINCLAIR PHOTOGRAPHY GARETH MORGANS FOOD STYLING LOTTIE COVELL PROP STYLING AGATHE GITS

MIDWEEK MEALS

S AU S AG E & V E G T R AY B A K E W I T H P E S T O S AU C E Serves 4 Takes 1 hr 5 mins Cost per serve £1 ¸£ Ô ¸ ÉÉã ó £ 1Ω tbsp olive oil ö £ è ¨ ã ÉÉãÛ Ô ¨ »¢ ÁÉÉÂÛ £Ô ¸ è £ ¢ Û¨ ã¨÷Á » ã ÛÔ è ¢ £¶

ã ô »

» Á

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ã ÉÉã èã «ÂãÉ

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Á

¢ ã ÔÉ ¸ Û èÛ £ Û ó Û Ô« ¸ ã£ Â Ô ÛãÉ ¢ ÉÁ

1 Dice the swede and carrots from the vegetable medley into 1.5cm cubes. Cut the parsnip into 4 long slices and the onion into 6 wedges.

2 Preheat the oven to gas 6, 200°C, fan 180°C. Boil the swede and carrots

in a large pan of boiling water for 5 mins, then add the parsnip and cook for 3 mins more. Drain and steam-dry for a few mins, then spread out in a single layer on a large baking tray.

Add the onion, drizzle with the oil and toss gently to coat. Nestle the beetroot among the other vegetables, then roast for 25 mins.

3 Cut each sausage into 4 and add to the tray with half the thyme. Roast for 25 mins more until the sausages are cooked through and the vegetables are tender.

4 Mix the pesto with 2 tbsp cold water and drizzle over the dish. Scatter with the remaining thyme.

Each serving contains Energy

1812kJ 433kcal 22%

Fat

Saturates

Sugars

Salt

22g 6g 21g 1.7g 32% 29% 23% 29%

of the reference intake. See page 8.

Carbohydrate 33g Protein 25g Fibre 9g

For more family recipes, visit tesco.com/realfood

65

MIDWEEK MEALS

DINNER FOR TWO These delicious dishes make p otato es the star

GREEK-ST YLE L AMB & SWEET POTATO SAL AD

POTATO & COURGET TE TART

ALOO GOBI TR AYBAKE

SAGE PORK WITH POTATO & APPLE MASH 67

MIDWEEK MEALS

Serves 2 Takes 40 mins Cost per serve £1.32 £

÷ ÔÉã ãÉ Û ¨ »ó ö £ Ô ¸ É É»«  軫 Éô É ãÛ ãÉÁ ãÉ Û Éèã £ É裨»÷ ¨ÉÔÔ £ ã«Â ¨« ¸Ô Û «Â ã ÛÔ ã«¸¸ è ÷ Ô Ûã 2 tbsp olive oil ¨«»»« Û»« £ ¢ Û¨ É «  Ûã »¸Û  » ó ÛÛ Ô ã É㨠¨ÉÔÔ »«Á èã «ÂãÉ ô £ Û ãÉ Û ó

2 Roast for 25-30 mins until the vegetables are tender. Scatter with the coriander leaves and serve with the lime wedges for squeezing over.

Each serving contains Energy

1467kJ 353kcal 18%

Fat

Saturates

Sugars

Salt

15g 2g 10g 1.0g 21% 12% 11% 17%

of the reference intake. See page 8.

Carbohydrate 44g Protein 12g Fibre 11g 2 of your 5-a-day; high in vitamin C; source of folate; source of protein

1 Preheat the oven to gas 6, 200°C, fan 180°C. Line a baking tray with nonstick baking paper.

Boil the potatoes for 5 mins, then drain and tip onto the baking tray with the broccoli, 軫 Éô ãÉÁ ãÉ Û Â chickpeas. Mix together the curry paste, oil, chilli and coriander stalks. Pour onto the tray and mix everything together. Season.

S AG E P O RK W I T H P O TAT O & APPLE MASH Serves 2 Takes 30 mins Cost per serve £1.46 ãÛÔ « Û £ ãÛÔ ¢  » Û Û èÛ¨ ã ÛÔ Â ãè » èÁ Û £ Ô ¸ ÔÉ ¸ »É«Â Ûã ¸Û ã ÛÔ «¶É ÁèÛã 1 tbsp olive oil £ D «Û V«Ô ÔÉã ãÉ Û Ô »  ¨ÉÔÔ ã«Â£ ÔÔ» Ô » É Â ¨ÉÔÔ £ èãã ã ÛÔ Á«»¸ Ûã Á £ ÂÛ ãÉ Û ó ÉÔã«É »

Serves 2 Takes 35 mins Cost per serve £2.14 £ Ûô ã ÔÉã ãÉ Û èã «ÂãÉ ô £ Û 3 tbsp olive oil ãÛÔ £ Éè èÁ«Â £ Ô ¸ » Á » £ Ûã ¸ ãÛÔ « É £ ÂÉ » £ Ô«Â ¨ É¢ £ É蠫 ÁÉ » ÁÉÂÛ ¶è« û Ûã 㨠 èã «ÂãÉ ô £ Û ÛÁ »» É«É ۻ« 㨫»÷ öŸ £Ô ¸ô ã ÛÛ ÛÔ«Â ¨ Â É ¸ ã Û » ãÉÁ ãÉ Û Éèã £ Û»« £ è ¢ ãÛ » ¨ Û èÁ »

remaining cumin, the cinnamon and lemon zest. Mix half the lemon juice with the red onion in a small bowl; set aside.

3 Place a frying pan over a medium-high heat and fry the steak for 2 mins each side.

Set aside to rest for 5 mins, then thinly slice.

4 Divide the salad leaves, tomatoes and cheese between 2 plates and top with the sweet potato, onion and the lamb.

Mix the resting juices with the remaining oil and lemon juice, then drizzle over the salad.

Serve with the lemon wedges for squeezing over.

Each serving contains Energy

2033kJ 486kcal 24%

Fat

Saturates

Sugars

Salt

28g 8g 12g 1.4g 39% 39% 13% 24%

of the reference intake. See page 8.

Carbohydrate 38g Protein 25g Fibre 7g

1 Preheat the oven to gas 7, 220°C, fan 200°C. On a baking tray, mix the sweet potato with 1 tbsp oil and Ω tsp cumin.

Season and roast for 30 mins.

2 Meanwhile, coat the lamb steak in 1 tbsp oil, the oregano,

until golden, crisp and cooked through. Set aside, covered, to rest for 10 mins.

3 Meanwhile, put the potatoes and apple in a large pan of cold water. Bring to the boil, then reduce the heat and simmer for 12 mins or until tender. Drain, then mash with the butter and milk and season to taste. Serve the pork with the apple mash and some steamed greens, if you like.

Each serving contains Energy

2565kJ 615kcal 31%

Fat

Saturates

34g 12g 49% 58%

Sugars

Salt

8g 9%

1.5g 25%

of the reference intake. See page 8.

Carbohydrate 47g Protein 33g Fibre 5g

1 Mix the sage, fennel seeds and breadcrumbs on a plate. Brush the pork with the mustard, then dip in the mixture to evenly coat.

2 Heat the oil in a large frying pan and fry the pork over a mediumlow heat for 5-6 mins each side 68

G RE E K - S T Y L E L A M B & SW E E T P O TAT O S A L A D

For more delicious meal inspiration, visit tesco.com/realfood

POTATO & COURGET TE TART Serves 2 Takes 1 hr Cost per serve £1.34 £ Ô ¸ :èÛ YÉ» »«£¨ã Ôè Ô Ûã ÷ 1 egg, beaten £ó £ ã « ¨ ¨ Û £ ã £ Öè ¸ É » ÛÛ ¢ ã Á ¢ îche £ ÷ ÛÔ«Â ¨ »  ¨  ¨ÉÔÔ ã ÛÔ É»«ó É«» Ô»èÛ ãÛÔ ãÉ Û ó ãÛÔ ¨ÉÔÔ ÉÛ Á ÷ £  ô ÔÉã ãÉ Û ó ÷ 㨫»÷ Û»« £ Éè £ ãã 㨫»÷ Û»« Û » » ó Û ãÉ Û ó ÉÔã«É »

1 Preheat the oven to gas 6, 200°C, fan 180°C. Line a baking tray with nonstick baking paper.

Unroll the pastry and halve widthways to make 2 rectangles about 18 x 23cm (freeze 1 for another recipe). Transfer the

pastry to the tray and score a 1cm border around the edge, then prick within the border with a fork. Lightly brush the border with a little beaten egg, then chill ô¨«» ÷Éè Á ¸ 㨠»»«Â£ 2 Mix the remaining egg with 30g cheese, the quark or crème fraîche and spinach. Season.

Spoon onto the pastry, keeping within the border.

3 In a large bowl, mix the oil with most of the rosemary and the remaining cheese. Toss through the potato and courgette to evenly coat. Layer the potato and courgette over the spinach, then sprinkle with the remaining rosemary. Bake for 40-45 mins until crisp and the potatoes are tender. Drizzle with oil, then cut into slices. Serve with salad leaves, if you like.

Each serving contains Energy

2269kJ 543kcal 27%

Fat

Saturates

30g 13g 43% 65%

Sugars

Salt

3g 3%

1.6g 27%

of the reference intake. See page 8.

Carbohydrate 45g Protein 21g Fibre 3g

RECIPES HANNAH YEADON PHOTOGRAPHY TOBY SCOTT FOOD STYLING BIANCA NICE PROP STYLING MORAG FARQUHAR

A L O O G O B I T R AY B A K E

E291

E292

E293

E294

Remanufactured Ink Cartridge

Remanufactured Ink Cartridge

Remanufactured Ink Cartridge

Remanufactured Ink Cartridge

For use in Epson inkjet printers SC526242

For use in Epson inkjet printers SC526242

For use in Epson inkjet printers SC526242

For use in Epson inkjet printers SC526242

Black

Cyan

Magenta

Yellow

Clubcard points

DRINKS

Take a break Overdone it during the par ty season? c¨ Û «Â¸Û ÉÂã «Â »«ãã» É ÂÉ » ɨɻ  ô«»» Á ¸ èãã«Â£ Éô û

an ice-cold beer, and this 0% Heineken has all the balance of fruit and soft malt without the alcohol. Heineken 0.0 AlcoholFree Lager 4 x 330ml, £3.50 (or £1 for a single 330ml can)

2 SPARKLING WINE A glass of ûû ¢ »Û »«¸ ã ã Â ã¨«Û Ô » pink sparkling wine from renowned Spanish producers Freixenet doesn’t disappoint. It’s fruity, fresh  £ ã ô«ã¨ Û¨ Â Û ¢ÉÉ c ÷ it with the Giant smoked salmon Û¨ ¸ ÉÂ Ô Freixenet 0.0% Alcohol-Free Sparkling Rose, £5

3 SPIRITS Gin lovers will delight in this classic blend of gin botanicals, including juniper and coriander.

Enjoy over ice with tonic, a slice

of lemon and a sprig of rosemary, if you like. Ceder’s Wild Non-Alcoholic Gin 50cl, £19

1

4 CIDER c¨«Û

¢ Û¨«Â£ « ¨ Û just 0.5% alcohol, contains no ã« « » Ûô ã Â Û É É»Éè Û and is suitable for vegetarians, vegans and coeliacs. We’ll drink to that! It’s a great match for 㨠»ÉÉ £É « ã ÷ ¸ ÉÂ Ô Ÿ Stowford Press Low-Alcohol Cider 330ml, £1

5 RED WINE You can’t beat a glass of red with a hearty one-pot, and this fruity blend of Cabernet ] èó«£ÂÉ  c ÁÔ Â«»»É £ Ô Û hits the spot with just 0.4% alcohol.

We like it with the Sausage & veg ã ÷ ¸ Ô Tesco Low-Alcohol Cabernet Tempranillo, £2.75

3 4

5

70

Prices exclude Scotland

WORDS JO WOODERSON V,KcK'Y V,w TOM REGESTER &KK ]cw>/E' HANNAH YEADON VYKV ]cw>/E' LUIS PERAL

1 LAGER A curry is perfect with

2

FUSS-FREE MEALS

Crispy duck & mandarin salad Cook a 520g pack Duck Legs with Hoisin Sauce* to pack instructions, reserving the hoisin sauce. Brush about 1 tbsp hoisin over the duck for the last 5 mins. Heat 2 x 300g packs Rice Noodles to pack instructions then transfer to a large bowl. Separate the leaves of 2 Little Gem Lettuces, tearing any larger ones, and toss with the noodles. Drain a 298g tin Mandarin Segments in Juice, reserving 2 tbsp juice, and add the fruit to the noodles. Whisk the juice with the remaining hoisin, the juice of 2 Limes and 1 tbsp olive oil. Shred the duck and add to the noodles; toss with half the dressing to coat. Serve with the rest of the dressing alongside, and lime wedges to squeeze over.

Each serving contains Energy

2684kJ 639kcal

32%

Fat

Saturates

Sugars

Salt

22g 5g 13g 1.0g 32% 26% 14% 16%

of the reference intake. See page 8.

Carbohydrate 71g Protein 38g Fibre 2g

RECIPES SARAH COOK PHOTOGRAPHY TOBY SCOTT FOOD STYLING BIANCA NICE PROP STYLING MORAG FARQUHAR Packaging subject to change. *Product subject to availability

Serves 4 Cost per serve £2.42

5

ingredient

C elebrate Chinese New Year with these easy re cip es

Sti k chicken Sticky hi k kebabs k b b with ginger fried rice Cook a 180g pack 10 Frozen Sticky Chicken Kebabs to pack instructions. Meanwhile, heat ã ÛÔ Ûè Éô É«» «Â frying pan over a low heat. Add 1 tbsp Garlic and Ginger Paste and fry, stirring, for 3-5 mins until fragrant. Roughly shred Ω Chinese Leaf  ãÉ ã¨ Ô Â ô«ã¨ 㨠 »÷ chopped stalks from a 30g pack Coriander; increase the heat to medium-high and stir-fry for 2 mins. Tip in a 250g pack Egg Fried Rice and heat through, stirring, for 2-3 mins.

Chop and stir through the coriander leaves. Divide between 2 plates. Top with the kebabs, drizzle over any cooking juices.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

1804kJ 430kcal

12g 3g 9g 1.0g 22% 17% 15% 10% 17%

of the reference intake. See page 8.

Carbohydrate 46g Protein 28g Fibre 5g 1 of your 5-a-day; high in protein

Serves 2 Cost per serve £2.52

Brilliantly simple For more quick, easy recipes and videos, visit tes.co/5ingredient

71

LEFTOVERS

USE IT ALL We’re on a mission to help you make p eace with your leftovers, one ingredient at a time. This month: bananas

WORDS BRYONY BOWIE PHOTOGRAPHY STUART OVENDEN FOOD STYLIST JOY SKIPPER PROP STYLIST MORAG FARQUHAR *According to Banana Link **According to WRAP

V

ersatile bananas are the UK’s favourite fruit: we buy more than 5 billion every year*, yet 1.4 million** of them are wasted every day – that’s about 10%! Read on for tips to keep them at their best, and some fresh ideas for overripe bananas that go beyond classic banana bread.

STORE THEM RIGHT Store bananas on their own, as the gases they produce will cause other fruit to ripen and spoil more quickly. Keep them at room temperature too – refrigerating will make the skin turn black, and the bananas will transfer their smell to the rest of the fridge’s contents.

WHEN TO USE THEM As they ripen, bananas soften and change colour as the starch breaks down and is converted to sugar. Unripe green bananas are inedible raw but can be used for cooking: try frying slices and adding to a grain salad. Soft, overripe bananas are perfect for baking, as they add natural sweetness and springy texture.

1.4m

bananas are wasted every day in the UK

MAKE FRIENDS WITH THE FREEZER

3 WAYS TO USE UP BANANAS

Peel ripe bananas and freeze whole or in slices. They can be used straight from the freezer and are particularly good in smoothies, creating a cold, thick drink. Or halve bananas widthways, push in an ice lolly stick and freeze. Drizzle with melted chocolate for a banana ‘ice pop’.

FROZEN

UNRIPE

OVERRIPE

CHEAT’S ICE CREAM Freeze sliced, very ripe bananas. Blitz with a little lemon juice and vanilla extract until smooth and creamy.

Scoop into bowls and sprinkle with toasted chopped nuts to serve.

CHICKEN KORMA Blitz onion, ginger and garlic; fry for 2 mins. Add korma paste; fry for 3 mins.

Add diced banana, ground almonds, chicken and stock. Simmer for 10 mins until cooked through. Stir in yogurt and coriander.

VEGAN PANCAKES Blitz 2 mashed bananas, 2 tbsp sunflower oil and 200g self-raising flour.

Slowly add 800ml nut milk. Fry tablespoons of the batter in a little oil.

Flip and fry until set.

73

Whoosh.

Pay fast with your phone while collecting Tesco Clubcard points.

All in a single scan.

Download the Tesco Pay+ app today.

Tesco Pay+ is operated by Tesco Bank Apple, the Apple logo, and iPhone are trademarks of Apple Inc, registered in the U.S. and other countries.

App Store is a service mark of Apple Inc. Google Play is a trademark of Google Inc.

LIVING Home

Beauty

Wellbeing

Fresh start

PHOTOGRAPHY TOM REGESTER PROP STYLING AGATHE GITS

•Fun ways to save money •How to b e more pro duc tive • B eaut y moo d b oosters

DESK LOVE &ªò öÈçÖ §ÈÀ È ÈÖ óÈÖ·Úâ âªÈÁ Ö ¡Ö Ú§ â§ªÚ ÀÈÁ⧠Clockwise from top: Succulents, £2 each; Midnight Garden Stationery Box, £6; Make It Happen A5 Goals Book, £3.50; Midnight Garden Padfolio, £6; Parker Jotter Ballpoint Pen, £13; Periwinkle Weekly Desk Planner, £3 75

LIVE THE GOOD LIFE FOR LESS Our thrif t y-living ideas will not only save you a prett y p enny, they ’ll f ill you with the fe el-goo d fa c tor too

N

eed to pull in the pursestrings after the festive overspend? There’s no need to feel daunted or down. We’ve come up with lots of creative ways you can cut your costs, keep yourself busy – both at home or out and about – and curb your carbon footprint too. All without compromising on fun.

Challenge yourself to try a few of the ideas and see how much you can boost your bank balance and wellbeing in just a few weeks.

76

THRIFTY LIVING

Start a compost bin Get free compost and fertiliser to use on your plants and borders, plus reduce the amount of waste you send to landfill, by setting up a composting bin (check your local council’s website, as many offer bins at reduced cost). You can then compost everything from uncooked fruit and veg peelings to garden waste and newspapers. In just a few months, the contents at the bottom of your bin will have biodegraded into ready-to-use, nutrient-rich soil for free.

Help herbs live longer Herbs not only give cooking a ÉÉÛã É¢ óÉè Á «£ ÷Éè can cut back on salt), but they’re »ÛÉ ÛèÔ É » /¢ ÷Éè fed up of your potted parsley, coriander and mint withering on the windowsill within days, then get more mileage out of them by repotting into larger containers.

With more soil from which to seek out nutrients, they’ll thrive and survive for longer. Simply ease the herbs out of their pots, teasing out a few roots from the root ball, or divide the plants into two or three smaller plants and repot into larger hanging pots.

Rather than filling your cupboard with costly cleaning products, try going green by creating these eco-friendly alternatives Wood polish Mix 1 tbsp lemon juice with 1 tbsp olive oil and use a cloth to polish untreated wood furniture – it cleans and conditions at the same time.

Chopping board freshener If, despite washing it, your wooden chopping board still whiffs, sprinkle it with salt, then use a cut lemon (the one you used to make your wood polish will do) and rub the board down.

Homemade reed diffuser Mix a light carrier oil, such as sweet almond oil, with a fragrant essential oil (to a ratio of 70/30). Place in a narrow-necked vase, then add some bamboo skewers.

Grow your own Planting flowers in your garden, windowbox or in pots on the patio means you can fill your rooms with fresh blooms. Most flowers are best planted in spring and summer, but you can start planning now. Bees are declining in numbers, so consider flowers that will attract them.

Check out the Royal Horticultural Society’s ‘find a plant’ database (rhs.org.uk) and look for the ‘Plants for Pollinators’ symbol.

Bee-friendly sweet peas make excellent long-lasting cut flowers and can be sown from seed now (in January) either in an unheated greenhouse or under glass in the garden. The seeds are nice and big, so kids can help out too.

Watch the birdies

ECO CLEANING TIP Next time you’re decluttering a wardrobe or your linen cupboard, cut up old T-shirts or pillowcases and use them as reuseable, washable cleaning cloths.

Looking for a fun, free activity to enjoy that helps wildlife thrive too? Get involved with RSPB’s Big Garden Birdwatch (26-28 January) – the world’s largest garden wildlife survey. Visit rspb.org.uk to request a free pack to help you make the most of your nature-spotting time.

The website also has lots of great ideas on how you can do your bit to provide a place for wildlife, whether it’s putting up a nesting box or building a home in your garden for hedgehogs.

If it’s under a mile, walk it Make a pledge to use the car less and walk any journey that’s under a mile (or even two miles) – you’ll save cash on petrol, reduce pollution and get fitter too. The road safety charity Brake estimates a family can save £642 a year by swapping a car-based school run for walking or cycling*.

TOP TIP FOR DAY TRIPS

roadsafetyweek.org.uk/drivelessinteractive

Cut back on heating bills by making your own draughtexcluding snake from scraps of old fabric. Measure the width of your door, then carefully cut out a piece of fabric that is a little longer, to allow for seams. Use materials you already have – an old pair of tights or jeans work very well. If you’re feeling especially crafty, try knitting a cover in basic knitting stitch.

Sew into a sausage shape, leaving 㨠ɻ» ÉÔ Â ã É  ãÉ Ûãè it with cut-up old clothes that were destined for the bin, then sew the end up to seal.

HAVE SOME GOOD CLEAN FUN

*

Keep it cosy

b · Ú· È¡ homemade soup with you on winter walks Á ¡ÖÈÚâö ¡ Àªºö days out.

77

c,Y/&cw >/s/E'

Fun days out You don't need to spend loads of cash to enjoy a day out – take a look at our suggestions

1

Check out national organisations such as woodlandtrust.org.uk, wildlifetrusts.org and  » «ó ã èÛã É £ è¸ ãÉ Â ¢ nature reserves, woods and waterways to visit.

2

Register with The Ramblers (ramblers.org.uk) and you can download some handy free Ramblers Routes that are less than three miles long.

4

We’re lucky to have so many museums in the UK, a lot of which are free. Some brilliant ones with interactive features for kids include the V&A Museum of Childhood in London, the National Museum of Scotland in Edinburgh and the National Football Museum in Manchester. Find a detailed list at familiesonline.co.uk. Remember ãÉ ã ¸ Ô ¸ »è ¨ Û

GOOD LIFE READER CHALLENGE Natalie Bagshaw, 32, a hairdressing teacher and professional singer from ]¨ » ¨ Ô ã ó«  㨠« 㨠¨«»  » « , « « Û ó   : ¸ÛÉ four months – tried some of our ¢ è£ » ¢è ã«ÔÛ Â Û ó Éó £200 in a month. Natalie says:

>Éó«Â£ ¢ Á«»÷ ã «ÔÛ ‘For days out, the children usually choose the cinema or bowling, which along with popcorn and sweets can end up costing over £60 each time. For a change we found some free wildlife reserves to visit at wildlifetrusts.org, including Staveley Nature Reserve. I did wonder if they’d get bored, but we’ve had the best days out – walking nature trails, picnicking and birdwatching in hides. We even spotted what we thought was a white-tailed eagle. It’s been exhilarating and we’re getting out for free more regularly.’ ÁÉèÂã Û ó É Ûô Ôԫ£ 1 x cinema and 1 x bowling day out a month for free nature Û ó ó«Û«ãÛ

«ã ¨«Â£ 㨠‘We ditched the car for any journey less than a mile.

It was shocking how many unnecessary short trips we made to the village shops, Ÿ

children’s after-school classes and so on. With the extra fresh air, Jackson sleeps like a dream and I spend quality time walking with the kids having nice chats.

My 4x4 guzzles petrol, but this month I’ve had to fill up less.’

Amount saved on petrol: £70

Growing your own ‘I have coeliac disease so I cook most things from scratch to monitor ingredients, and I use »ÉãÛ É¢ ¨ Û ¢É óÉè «Â£ c¨«Û month I swapped the packets of cut herbs I usually buy every week for growing herbs, which I then repotted, and they lasted a month. Who knew I was the £  £ ã÷Ô ÁÉèÂã Û ó É ¨ Û Ÿ

Cleaning up nicely ‘I had a go at making an eco-cleaner, but as I wasn’t totally sure how well it made things hygienically clean, I ended up recleaning with my usual products. The exercise did make me reevaluate my cleaning cupboard, though: I realised I buy far too many different products for a variety of jobs, and it was time for a change. I now use a single allpurpose cleaner, which does the job of four products.’

Amount saved on cleaning products: £8

WORDS </D :KE ] V,KcK'Y V,w ' ccw /D ' ]

3

If you’re taking the train, daysoutguide.co.uk has ¨èÂ Û É¢ ¢É É Û É attractions around the UK.

We promise we’ll never put down a healthy dog.

Please promise to help us with a gift in your Will.

Every year, Dogs Trust cares for over 15,000 dogs in our 20 rehoming centres across the UK. We never put down a healthy dog. By leaving a gift in your Will, your love of dogs can live on and help us make the world a better place for them.

020 7837 0006 or email: infopack@dogstrust.org.uk For more information call:

Please quote “333985” or complete this coupon:

Please send me my legacy information pack Mr/Mrs/Miss/Ms/Other

Please send this coupon to:

Freepost RTJE-SXGL-BEEJ, Dogs Trust, Moulton House, 10 Pond Wood Close, Northampton, NN3 6DF (No stamp required.)

Address Postcode

333985

From time to time we would like to send you exciting updates about our work, products, services and how you can support us, including fundraising activities and research by post. If you’d rather not receive these mailings, please tick here In order to communicate with you more effectively, better understand your preferences and ability to support our work, we may analyse your data. We do share your information within the Dogs Trust Group; currently Dogs Trust Worldwide, Dogs Trust Ireland and Dogs Trust Promotions. To read our full privacy policy visit dogstrust.org.uk/privacy.

www.dogstrust.org.uk Registered Charity Numbers: 227523 & SC037843

Shop, tap, save AND GO! From sp ending in store to using the app, here are f ive things you ne e d to know ab out your Club c ard

1

THE BASICS

You can sign up for a Clubcard at your local store or online.

You’ll receive one point in return for every £1 you spend. Your points are then turned into vouchers, which will be sent to you with a statement every three months – in February, May, August and November. You can manage your points at the My Clubcard Account section when you sign in.

2

START COLLECTING There are lots of ways you can start collecting points…

• Online and with in-store purchases, including F&F and homewares • Buying your fuel at Tesco • Using Tesco Bank • Using Tesco Mobile • Taking part in Shopperthoughts.com market research and giving your feedback on Tesco customer service.

4

USE THE APP

Download the app today and your Clubcard is always with you. Use it to collect points, check your balance, manage your account or access your vouchers to use at the checkout. And with Faster Vouchers you can now turn your Clubcard points into vouchers within 24 hours. No more waiting for your next statement, simply request vouchers via the app or your online Clubcard account and spend them in any store, online or with our Reward Partners.

You can scan your Clubcard straight from the app and instantly access your vouchers

3

ENJOY SAVINGS

Not only can you spend your Clubcard vouchers at face value at the checkout, but you can also make your vouchers go even further. Thanks to Clubcard Reward Partners they are worth three times the value, giving you great savings on meals out, holidays, fun family days out and even more.

5

MANAGE YOUR CLUBCARD

Visit tesco.com/ clubcard

MONEY

Take control Check out our round-up of the b est digital to ols and apps to help you stay on top of your sp ending

KNOW YOUR OUTGOINGS

THE AI OPTION

Keeping track of all your bills and regular payments is the first step to successful budgeting. WonderBill can collate all of your bills (mobile, broadband, utilities, TV and so on) so they’re available to view in one place, on your mobile or computer.

You get a snapshot of upcoming bills, whether or not they’ve gone up or down, as well as suggested deals that could save you money if you switch providers. Yolt can do the same for your bank accounts and credit cards, so instead of having to log on to each app or online banking site individually, you can connect your accounts and view recent transactions and balances for all of them within the app.

Have you heard about Cleo?

An AI chatbot you can text or message on Facebook, Cleo can help you learn about your spending habits, set budgets (and nudge you to stay on track) and make saving simple.

Connect your bank account and ask questions like: ‘How much did I spend on takeaways last month?’ or ‘Can I afford a holiday?’ for instant insights. Plum is a similar AI service, with the additional feature of offering simple investment options for savers who want to make more of their money.

WonderBill Free on the App Store, Google Play and for desktop at wonderbill.com.

Yolt Free on the App Store and Google Play. Find out more at yolt.com.

UPGRADE YOUR BANK

If you share expenses with family, housemates, friends or a partner, it can be tricky to keep on top of who owes what. Enter Splitwise, a mobile app and desktop site to simplify expense sharing. Whether you’re splitting household costs or going on holiday, you can add expenses in multiple currencies and Splitwise will divide up the costs and notify everyone who still needs to cough up their share.

If discussing your finances with a chatbot is too futuristic for you, perhaps a smart current account would be a better option. There are a raft of digital banks offering current accounts with userfriendly mobile banking, instant transaction notifications and spending breakdowns. Try Monzo, which includes a spending tracker and allows you to set targets. You can also set funds aside in savings ‘pots’, which are kept separately from your spending money so you don’t dip into them accidentally.

Splitwise Free on the App Store, Google Play and for desktop at splitwise.com.

Monzo Free on the App Store and Google Play.

Visit monzo.com for more info.

MAKE SHARING EASY WORDS REBECCA DODD ILLUSTRATION FREDDIE STEWART

Cleo Free via Facebook Messenger or text. Find out more at meetcleo.com.

Plum Free or £1 per month for Plum Plus, which offers access to investing via Facebook Messenger.

Visit withplum.com for more info.

81

How to

BE MORE PRODUCTIVE Never-ending to-do list? Wish you ha d more hours in the day ? We reveal how to streamline your time to b e come more pro duc tive and ef f icient â&#x20AC;&#x201C; leaving you with fre e time to do the things you really love 82

WELLBEING

he New Year is a clean slate. And if there’s one thing we could all do with, it’s more time. Not just extra hours for cleaning the house, or getting things done at work, but time with family and friends, or a few hours to enjoy a hobby. In fact, 46% of us say we never have time to relax*. c¨«Û «Û ö ã»÷ ô¨÷ «  ÷ £è è and author Chris Bailey started his year-long productivity project – in a bid to see if he could reduce the amount of time spent ã« ¸«Â£ É Áè  ãÉ É »«ÛãÛ (alifeofproductivity.com; The Productivity Project, Piatkus).

‘I love my work, but I like doing it in as little time as possible so I have more time to spend doing things that are meaningful to me,’ he says. According to Chris, being productive is about how much you accomplish, without procrastinating. So he spent a whole year experimenting with his productivity levels and reached some fascinating conclusions.

‘The way I used to think about productivity was a bit shallow,’

*

Source: onepoll.com

T

says Chris. ‘I thought it was just about keeping up with demands, as opposed to choosing what my intentions were and then accomplishing them.’

Chris’s idea is that we become more productive, thorough and faster by choosing meaningful or «ÁÔÉ ã Âã ã Û¸Û Â Â«Û¨«Â£ them without distractions.

‘Productivity is about deliberateness and intention,’ he says. ‘You end up with more energy because there’s more purpose behind what you’re doing, and there’s additional focus because you have chosen what is important.’

He adds, ‘We all have more work than time to do it in. We could be checking emails all day and not accomplish anything.’

Here’s what he believes works.

THE RULE OF THREE Chris says, ‘Our brains can hold three unique things in our minds at any one time. So, at the start of the day, fast-forward to the end of the day in your mind and ask yourself: what three main things do I need or want to have

‘If we actually ÁªÚ§ â Ú·Ú â§ â ó ò Ú â ó 󪺺 ¡ º § ÓÓª Ö Ú âªÚ Á ÀÈÖ Ö ºªÚ⪠Èçâ §ªÓÓªÁ¢ away at a À ÚÚªò âÈ È ºªÚâ

accomplished? Write those things down and you’ve got three «Âã Âã«ÉÂÛ ãÉ ã« ¸ É ã¨ É裨Éèã the day. They can be work tasks É Ô ÛÉ » « Û ã¨ ¸ ÷ «Û 㨠ã they are the three most important things you want to «ۨ ÷ 㨠ã«Á 㨠÷ «Û É The idea is that if we actually «ۨ ã Û¸Û ô ó Û ã ô »» ¢ » ¨ ÔÔ« Û ã«Û  ÁÉ realistic about chipping away at a massive to-do list. You can also set three weekly intentions, and even three yearly intentions.

DISCONNECTING One of the main reasons we can’t concentrate on a boring task is because of distractions. Email, Facebook, Instagram, instant messaging and so on are all more interesting than vacuuming the house or renewing your car insurance. But according to Chris, it’s not our fault that we ¢ ÛÉ Áè ¨ t ¨ ó ÂÉó »ã÷ bias embedded in our brains, and this bias rewards us with a hit of dopamine – the pleasure chemical – every time we do something new or novel. Our 83

WELLBEING

minds become stimulated and in that moment the distraction is more attractive than what we need or want to be doing.’

It can then take us around 25 minutes to get back on track.

So Chris’s tip is to disconnect: turn your phone, tablet or computer onto ‘do not disturb’ mode so you aren’t getting ÂÉã« ã«ÉÂÛ ô¨  ÷Éè ôÉ ¸«Â£ and even download a distractionblocking app onto your devices.

DO SOMETHING REPETITIVE

CHOOSE A MAINTENANCE DAY Collect all those tedious household chores, such as laundry, shopping and banking, and try and do them all in one slot on a single day, or on two or three days for a couple of hours at most. Compile a list of what Â Û É«Â£  㫠¸ 㨠Á É Û you go. But make sure you aren’t doing them on non-maintenance days. Stick on music or a podcast, and rope in other family members to speed things up.

SHRINK THE UNIMPORTANT According to Chris, we check our email every 15 minutes on average, and we only focus on one thing for a mere 40 seconds before moving on to something else. He suggests we should keep

84

track of the tasks we do in a day.

Once we have a list of those, look at what’s eating into our time every day. ‘If we shrink those lowreturn support tasks – such as email, meetings, internet or social media browsing – to just a few timed slots per day, it’s possible to control how you spend your time and attention.’

THE 20-SECOND RULE Chris experimented with this idea during his year of productivity tests. He found that if he put what he calls negative distractions a 20-second walk away, he was less likely to go and fetch it. ‘I noticed that as soon as I moved unhealthy snacks to more than 20 seconds away from where I worked, I stopped impulsively snacking almost immediately.’

You could do this with your phone too, or anything that distracts you from your task. You could move yourself 20 seconds away from the TV remote so you’re not tempted to turn the television on.

5 WAYS TO… be more productive at work CHIME IN Need to focus on a task? ‘Set an hourly alarm,’ says Chris. ‘Every time you hear it chime, make sure you’re concentrating on the task you’ve set.’

SET INBOX RULES Check your email when you have enough time, focus and energy to respond to what’s in your inbox.

WALK IT OFF ‘Go for a walk when you run out of steam,’ advises Chris. ‘A change in environment is rejuvenating, even «¢ «ã Û ¶èÛã ô »¸«Â£ ÉèÂ ã¨ É CLEAR YOUR HEAD Always write things down - whether in a notepad or on your phone or tablet – to give you more headspace.

HOLD THE CAFFEINE ‘Instead of «Â¸«Â£ É Ûã 㨫£ «Â 㨠morning, wait until you get to work or start on a task,’ suggests Chris. But anything more than four cups a day is more likely to impair your performance than enhance it.

WORDS SARAH KENT ILLUSTRATION JAMES ROUND

When we do something that is habitual and repetitive, such as knitting, taking a shower or even riding a bike, our minds ‘unfocus’ – and this is when some of our best ideas emerge. Chris calls this ‘scatterfocus’ – where we’re not really focused on anything in particular but we’re instead allowing our minds to wander and connect ideas.

The author actually took up knitting as an experiment to see how productive it made him, and found it to be enjoyable as well as  « » «Â ã ÁÛ É¢ Ô É è ã«ó«ã÷ and creativity. ‘It doesn’t consume my full attention since it’s relatively habitual – this lets me scatter my attention and helps new ideas surface,’ says Chris.

AVAILABLE 22.02.19 © 2018 Electronic Arts Inc. EA, the EA logo, Anthem, BioWare and the BioWare logo are trademarks of Electronic Arts Inc.

PROVISIONAL

EASY BOOSTS

New Year kick-starters G et 2019 of f to a flying star t with these bright little help ers that are as fun as they are pra c tic al

KEEP WARM Soups and stews are essential January comfort foods, and this is the perfect pot to freeze, transport, heat and eat them in.

Sistema Microwave Soup Mug 656ml, £4.50

BLEND AND GO

WORK IT!

This stylish blender doubles as a drinks bottle – Ideal for morning smoothies and sports drinks.

Breville Blend Active, £20*

If anyone can motivate you to tone up, it’s Davina McCall. Her new DVD offers a fun, stress-busting workout with boxing-style moves. Davina Power Box & Tone DVD, £10

COOK FRESH

86

LOVE LUNCH

COLOUR UP

STAY HYDRATED

A good box is the secret to a great lunch – this one has four compartments so you can keep things varied. Sistema Slimline Quaddie Lunchbox With Bottle, £5

Make your 2019 diary or wallplanner bright and beautiful with these fun pens.

Staedtler Triplus Fineliners, £7, assorted 10 pack

A great way to up your water intake, this reusable bottle not only keeps your drink chilled, it looks fab too.

Smash Ombre Insulated Bottle, £6

PHOTOGRAPHY TOM REGESTER PROP STYLING AGATHE GITS * Promotion runs 24 December 2018 to 22 January 2019. Normal price £30

Prepare delicious meals fast with this latest, veggie special version of Joe Wicks’ recipe and workout series.

Veggie Lean in 15, £8

WELLBEING

Happy fix Forget Blue Monday: laugh in the face of Januar y with these feel-good tips FEELING EXHAUSTED? BE KINDER TO YOUR BODY

WORDS KATIE HUTLEY ILLUSTRATION ANN SHEN *If you’re pregnant,check with your midwife or GP before using essential oils

A treat needn’t mean splurging: giving your body the gift of an extra half an hour’s sleep costs nothing, but could see energy levels rise.

The same is true of eating well – simple changes, like including more fresh veg, can help you get your sparkle back. To really lift the spirits, ã ÷ /w ÛÔ öÔ «  èÛ É ÷ èÛ¨ ãÉ ö¢É»« ã Û¸«Â ¢É»»Éô ÷ a hot bath scented with essential oils such as mandarin or bergamot*.

FEELING OVERWHELMED?

FEELING BLUE?

DECLUTTER

‘When you’re feeling low it’s tempting to be lethargic, but evidence shows even a bit of exercise can help,’ says Dr Riccardo « è « ãÉ Â 'V ã wÉè É ãÉ (your-doctor.co.uk). Whether it’s a jog around the block or a walk in the park, he says, ‘Exercise releases endorphins and reduces activity in the part of the brain that’s responsible for negative thoughts.’

If it’s true that a tidy house equals a tidy mind, then it’s no wonder the post-Christmas chaos can take its toll.

January is a great time for a clear-out – and the good news is it will have a positive effect on your mind. ‘Being surrounded by clutter can affect concentration,’ says Dr Jane Montague, head of psychology at the University of Derby.

‘And being surrounded by mess can make you feel unsettled.’ Dedicate a weekend to sorting out old clothes, toys and books, and your surfaces and mind will be well ordered in no time.

GET MOVING

FEELING NEGATIVE? TRY REFRAMING Sometimes it’s all about perspective.

Andy Cope, author of The Art of Being Brilliant (Capstone), suggests creating a toolkit of techniques to help you look on the bright side. ‘Reframe situations with a positive slant; for example, a problem can be seen as a challenge, while a weakness could be viewed as a strength.’ Making small adjustments towards being more positive  Á ¸ »÷ ã«ó  Ûã É¢ all, is free and available to everyone!

FEELING BORED? DO SOMETHING NEW Stuck in a rut? Set yourself a challenge or take up a new hobby – or combine the two! Learning a musical instrument can be a great way of taking time out and focusing on yourself, which in itself is a great way of practising self-care. Iconic guitar brand Fender has created Fender Play, a program that promises to teach users to play the guitar, bass or ukulele in as little as 22 minutes! Visit fender.com/play for a free trial, then it’s £9.99 per month.

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XXXXXXXXXXXXXXX GIVEAWAY

The ME-TIME box Grab your chance to reboot your beauty routine. We love to hear from winners: share your treats using #metimebox 1 No time for a leave-in hair mask?

Up your conditioner game with this rich yet lightweight OGX Nourishing + Coconut Milk Conditioner 385ml, £7.

2 Get into the habit of moisturising after showering and your skin will thank you for it. This Aveeno Daily Moisturising Lotion 300ml, £7, sinks in easily.

3 Make applying hand cream one of your new – and actually pretty satisfying – beauty resolutions. Neutrogena Norwegian Formula Unscented Hand Cream 50ml, £3.50, is ideal.

4 Don’t let time be an excuse to deprive yourself of a little TLC. Nivea 1 Minute Urban Detox Mask 75ml, £7, É Û £ ã Ô » Â ö

5 Introduce hyaluronic acid into your skincare regime and say hello to plumped-up skin! We like L’Oréal Revitalift Filler (+ Hyaluronic Acid) Anti-Ageing Day Cream 50ml, £22.50.

6 Believe it or not, a new hairbrush can Á ¸ » «  ãÉ ÷Éè ¨ « Û condition and volume. We love Leo Bancroft Argan Oil Brush, £8.

7 From keeping brows neat to applying falsies, these Tesco Beauty Slanted Tweezers, £1.50, are a must-have.

8 File your nails regularly to avoid breakages – this Tesco Sapphire Nail File, £1.50, has an easy-grip end.

9 A proper cleansing regime is a good step towards healthy skin. Try a gentle, creamy cleanser in the winter months, such as Pond’s Cold Cream 50ml, £4, used with a Calcot Manor Muslin Cloth, £3.

To be in with a chance of winning one of 10 me-time boxes, enter at tes.co/ beautyboxjan by 23:55 on 5 February 2019. Please read the full terms and conditions online before entering.

4

one of 10 boxes

3

PHOTOGRAPHY PIXELEYES PROP STYLING INDIA JACKSON

1

2

9

6 5 The prize draw is open to UK residents aged 18+. Normal exclusions apply.

Opening date 00.01 on 9 January 2019. Closing date 23:55 on 5 February 2019.

One entry per household. Internet access required for entry. Ten winners randomly drawn. Ten prizes, each prize is a hamper box containing 1 x Neutrogena Norwegian Formula Unscented Hand Cream 50ml, 1 x Aveeno Daily Moisturising Lotion 300ml, 1 x Tesco Beauty Slanted Tweezers, 1 x Tesco Sapphire Nail File, 1 x Leo Bancroft Argan Oil Brush, 1 x Pond’s Cold Cream 50ml, 1 x Calcot Manor Muslin Cloth, 1 x Nivea 1 Minute Urban Detox Mask, 1 x L’Oréal Revitalift Filler (+ Hyaluronic Acid) Anti-Ageing Day Cream 50ml and 1 x OGX Nourishing + Coconut D«»¸ É «ã«É V É è ãÛ Á ÷ « «Â ÔÔ Â ¢ ÉÁ «Á £ Û Û¨Éô V ÉÁÉã Tesco Stores Limited, Tesco House, Shire Park, Kestrel Way, Welwyn Garden City, AL7 1GA. Please read the full terms and conditions online at tes.co/beautyboxjan before entering.

7

9

8

Andebis et, sumquiate officiendam non et quist faccab illuptam as molest,

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Küldjön pénzt Magyarországra új, alacsonyabb díjszabásunkkal. Az összeg 95 Tesco áruházban Á ¸ ãûÔ Áé»ó ãó ¨ ãÏ. ]  ÁÉ ÷ ãÉ ,è£ ÷ ô«ã¨ Éè  ô »Éô ¢ c Û É ,è£ «  ÛãÉ Û «Â É»÷ Á«Âèã Û

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Használja ki az Egyesült Királyságból Magyarországra utalt összegeknél az új, alacsonyabb MoneyGram díjakat. c ¸ ó Âã £ É¢  ô »Éô DÉ ÷' Á ¢ Û ¢ ÉÁ h< ãÉ ,è£ ÷ A kedvezményezett a hét minden napján felveheti az összeget a Tesco mindazon Á £÷ É Ûû £« è¨ û «  ¨É» DÉ ÷' Á ÛûÉ»£ »ã ã Û » ¨ ãÏ wÉè «Ô« Âã  ԫ ¸ èÔ ã¨ ÁÉ ÷ ÷Û ô ¸ ã c Û É ,è£ ÷ ÛãÉ Û ô¨ the MoneyGram service is available. Ô Âû Á Ô Áé»ó ¢ »ó ¨ ãÏ Money available to collect in 10 minutes.*

MoneyGram Money Transfer Brought to you by Tesco Bank. *Subject to opening hours.

See send and receive form in store for full terms and conditions.

Tesco Bank is a trading name of Tesco Personal Finance Plc. Tesco Personal Finance Plc is an agent of MoneyGram International Limited in the provision of money transfer services. MoneyGram International Limited is an authorised payment institution regulated in the United Kingdom by the Financial Conduct Authority. MoneyGram® and the globe are marks of MoneyGram.® All other marks are the property of their respective owners. © Ÿ DÉ ÷' Á c¨ Ô ÉÁÉã É¢ ã¨«Û ó ã «Û c Û É V ÛÉ » &«Â  V» Y £«Ûã É ]Éè㨠'÷» Û Âã «Â è £¨ , &X

BEAUTY

èã÷ ÁÉÉ

BOOSTERS It’s time to treat yourself to some b eautif ying TLC. The b est news? All our ideas are under £12

& ã « ¸ É¢ Á Û É É¢ »«ÔÛã« ¸  »«¢ã Éè ÛÔ« «ãÛ «ã Û Ô¨ ÂÉÁ ÂÉ 㨠ã Û Â ô »» Ûãè « VÛ÷ ¨É»É£«Ûã E  ÷ ã É èã¨É É¢ Survival of the Prettiest: The Science of Beauty, Û ÷Û ' ÉÉÁ«Â£ «ãè »Û Â ã ÁÔÉ ÷ É  ÉÉÛã Û Â Ûãè « Û Û裣 Ûã 㨠ã 㨠É  㨠÷ «ÂÛÔ« «Û «ãÛ »¢ ãã ã«ó , Éè ¢ » £ÉÉ èã÷ ÛÛ Âã« »Û

>«£¨ã  èÔ ‘Stop thinking of concealer as a product to hide behind,’ says makeup artist Frances Prescott. It’s a magic ‘light’ wand when you’re feeling less than perky. ‘To illuminate your face, dab on your temples, the outer and inner of eyes and above the cupid’s bow.’ c/V For easy blending, warm the concealer on the back of your hand Ûã c ÷ D ÷ »»«Â /ÂÛã Âã Âã« £ Û É » , in a shade that’s lighter than your skin tone, blending with ÷Éè £ ã«ÔÛ É èÛ¨

c«Ô ãÉÔ Colour stimulates the brain to create feel-good chemicals such as calming serotonin. ‘Painting your nails with happy colours can lift your mood,’ says Charly Avenell, manicurist to Kylie Minogue and Taylor Swift.

Give yourself a boost with Y«ÁÁ » ]èÔ ' » E «» VÉ»«Û¨ «Â h  « . c/V ‘Make bright colours pop more – apply white nail varnish as an undercoat,’ says Charly.

Colour pop «Â£ ¢ ô É ã  essentials to your makeup bag «Û ¢ Ûã ô ÷ ãÉ ¢ »«Â£ £ÉÉ ]ÔÉãã É 㨠ãô »¸ ã è ÷  ¨»É ¢ Û¨  ãè » Û¸«Â ã Á ô«ã¨ Ûã ã Á Âã »«ÔÛ «Â « ¨ Ô»èÁ   ÷ Û¨ Û c ÷ Y«ÁÁ » >É É DÉ«Ûãè Y  ô >«ÔÛã« ¸ «Â > ã«ÂÉ . c/V ÂÛè »«ÔÛ ¸ ¢ by massaging in a little facial scrub,’ says makeup artist & ÷ ÂÛÉ , ã ¨ &É»»Éô with lip balm such as s Û »«Â YÉÛ÷ >«ÔÛ Ÿ . Allow it to sink in before applying lipstick.

Soak it up There’s nothing like slipping into a warm bath to lift ÷Éè ÛÔ« «ãÛ Â¨  㨠ãÛ ÷ «Â£ 㨠oil, foam or essence with therapeutic essential oils  Ի Âã öã ãÛ / Á ¢  ɢ » ó Â É ¨ ÁÉÁ«» ¢É Ûã Û۫£ Û ÷Û & Â Û É㨠۸«Â Ûɢ㠫£  ¨÷ ã«Â£ Û ô »» Û »Á«Â£ ÛÉ ÷Éè £ ãã«Â£ ã «Ô»  ãÛ &É ÛÉÉ㨫£ ÛÉ ¸ Ô¢è» É¢ » Éã D ÂÉ c¨ > û÷ ó «£ ]ô ã &«£ ¨ ÁÉÁ«» >èöè «ÉèÛ ã¨ ÛÛ Â Á» or Y Éö & » Y » ö > ó  t ã »«»÷ Á» 㨠 »« ¸  » ö

BEAUTY

Go smooth

Add some gloss Glossy hair is guaranteed to give you a lift, according to session hairstylist Sam Hoad. , « 㨠ã Û¨«Â Û «Û » É  booster,’ says Sam. ‘Spritz on a hair glosser from the mid-lengths to the ends, avoiding the roots, and allow to dry naturally.’ On curly hair, spray on and gently scrunch.

Polish up with John Frieda Frizz Ease 100% Shine Glossing Mist 75ml, £6.

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Get your glow on ó

÷É ¢ »Û ¨ ÔÔ« ô¨  㨠« Û¸«Â »ÉÉ¸Û ¨ »ã¨÷ Û ÷Û & Â Û Â ã¨ ã Á ÂÛ ÁÉ«Ûãè «Û«Â£ £è» »÷ t¨  ۸«Â «Û ¨÷ ã »«Â Û ô«»» » ÛÛ É ó«ÉèÛ Â ã¨ Û¸«Â Û Ûè ¢ ô«»» ã »«£¨ã ãã Á ¸«Â£ «ã ÁÉ « Âã ]èÔ ¨ £ ÷Éè Û¸«Â ô«ã¨ Nivea Q10 Power Anti-Wrinkle + Firming Day Cream 50ml, £11 TIP & Â Û Û ÷Û V«Â ¨ Â Ô ÛÛ ã¨ ÁÉ«Ûãè «Û «ÂãÉ ÷Éè Û¸«Â ôÉ ¸«Â£ èÔô Û Â Éèãô Û Ô«Â ¨«Â£ »É£ 㨠¶ ô»«Â  ÉôÛ ãÉ Ûã«Áè» ã « è» ã«É  »ÉÉ Éô Y Ûè»ã «£¨ã Û¸«Â

The big reveal Who doesn’t feel perkier when their skin looks fresh and radiant? ‘A face mask is a Ûè ÁÉÉ ÉÉÛã Û ÷Û ] »»÷ /ã Û ÂÉã ¶èÛã ã¨ Ô ÉÁ«Û É¢ ÔÉÛã Á Û¸ £»Éô 㨠«ãè » É¢ ÔÔ»÷«Â£ Á Û¸  » ö«Â£ ô¨«» «ã ôÉ ¸Û «ãÛ Á £« «Û ÛÉ ã¨ Ô èã« D ¸ 㨠ÁÉÛã É¢ Á Û¸ ÷ Ô «Âã«Â£ É 㨫 ¸ » ÷ ãÉ » ÂÛ Û¸«Â è۫£ ã »  Á ¸ èÔ èÛ¨ > ó on for the recommended ã«Á 㨠 £ Âã»÷ ÁÉó ô«ã¨ a muslin cloth and warm ô ã &É Ô » Â۫£ ã ã ÔÔ»÷ L’Oréal Pure Clay Blemish Rescue Mask 50ml, £8 ÉÁ «Â ã«É ɢ » ÷  ¨ É » £è Âã ãÉ Ô ¸ èÔ É£ Ûã Û¸«Â

WORDS KARENA CALLEN PHOTOGRAPHY PIXELEYES PROP STYLIST INDIA JACKSON

Wake up! /¢ / ¨ ãÉ Ô« ¸ ÉÂ Û ã «Û»  ÁèÛã ¨ ó «ã ôÉè» Á Û Û ÷Û Á ¸ èÔ ã«Ûã & Â Û EÉã É»÷ É Û «ã  Éè ÷ Û «ã Á ¸ Û èÛ »Éɸ ÁÉ ô ¸  «ã Û «Â « » ¨Éô ¶èÛã ÉèÔ» É¢ É ãÛ É¢ Á Û Â Á ¸ ÷Éè ¢ » ÷ ãÉ ¢ 㨠ôÉ » Maybelline Lash Sensational Luscious Mascara in Very Black, £9 ¢ » »èöè «ÉèÛ &É ¢è»» É óÉ»èÁ ÔÔ»÷ ãÉ ã¨ ãÉÔÛ É¢ ÷Éè » Û¨ Û ¢É ôÉ ¸«Â£ ¢ ÉÁ è  ã¨

‘Hydrated skin that’s soft and delicately scented makes us feel better,’ says makeup artist Sally Kvalheim. Add to that the ã¨ Ô èã« ã É¢ massage and there are no excuses for not moisturising. The best time to apply is postbath or shower when skin is damp. For daylong silky skin, try E45 Rich 24hr Lotion Spray with Evening Primrose Oil 200ml, £5.50.

Fast, Soothing Relief from Heartburn & Indigestion

RENNIE NOW AVAILABLE IN A LIQUID. Find me in the Healthcare aisle.

Rennie Liquid Heartburn Relief Oral Suspension.

Always read the label.

Ask the expert

LIIT

ESSENTIAL KIT 1kg dumbbell £3, 2kg dumbbell £4.50, 3kg dumbbell £6

‘

Kira Mahal CEO

All you need is a set of hand weights and some floor space, and you’re set

ã Ô ÛÉ » 㠫«£  ãôÉ ¸ DÉã«ó ã Vc ÁÉã«ó ã Ôã É è¸

’

What exactly is LIIT? ‘Chances are you’ve heard of HIIT (high-intensity «Âã ó » ã «Â«Â£ ã«Á « Âã ôÉ ¸Éèã ô¨ ÷Éè è  ¢ ã ¢ Ûã 㨠É裨 ö «Û Û ô«ã¨ Û¨É ã Ûã Ô «É Û èã ã¨«Û »» Éèã ÔÔ É ¨ «ÛÂ ã ¢É ó ÷É >//c »Éô «Âã ÂÛ«ã÷ «Âã ó » ã «Â«Â£ «Û 㨠 ô ¸« É 㨠»É ¸ É «Â£ ¨ »» £«Â£ ôÉ ¸Éèã 㨠ã Û £ Âã» ÉÂ ã¨ É ÷  ¶É«ÂãÛ ô«ã¨ »É£ Ûã Ô «É Û Á«Âèã Û ã¨ ã¨ Â Û ÉÂ Û Â »Éô «Û¸ É¢ «Â¶è ÷ èã «ã Ûã«»» è ÂÛ ¢ ã How does it work? >//c ôÉ ¸ÉèãÛ «ÂóÉ»ó Ûã £㨠㠫«£ ô«ã¨ Ûã É£ ¢É èÛ É ÉÂã É»» ÁÉó Á Âã  ¨Éô ÷Éè ãè »»÷ Ô ¢É Á ¨ ö «Û ÉÂ É ã»÷ «ã Û Û ¢  ÛèÛã «Â » ô ÷ ãÉ è«»  Á «Âã «Â ÁèÛ » Á ÛÛ Û ô »» as burn calories and increase mobility, Ûã £㨠 «Éó Û è» Â è  Is it for me? èÛ >//c «Û »Éô «ÁÔ ã ã÷Ô É¢ ö «Û «ã Û Ô ¢ ã ô ÷ ãÉ Û «ÂãÉ ã ÛÛ Û ¢ »÷ èã ó  öÔ «  £÷Á £É Û ô«»» ¨ »» £ ÷ >//c Û «ã requires you to really focus and control ó ÷ Ô É¢ ÷Éè ôÉ ¸Éèã /ã Û Û÷ ãÉ «Â É ÔÉ ã >//c ã ¨ÉÁ »» ÷Éè  «Û Û ã É¢ ¨  ô «£¨ãÛ Â ÛÉÁ ÉÉ ÛÔ Â ÷Éè Û ã '«ó «ã ã ÷

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FIND OUT MORE £ÉÉ ö ÁÔ» É¢ >//c «Û 㨠E,] Éè ¨ ãÉ < Ô É£ ÁÁ ô¨« ¨ £è« Û Â÷É  ô ãÉ É èÛã÷ ã è«£ ãÉ è«» èÔ ãÉô Û ¶É££«Â£ É è«£ <* s« £«Â ã«ó £÷ÁÛ É • »Éô «Âã ÂÛ«ã÷ » ÛÛ Û Ûè ¨ Û &»ÉÉ ô¨« ¨ «Û £ ã for increasing endurance ó« £«Â ã«ó É è¸

•

‘

You can apply the same LIIT principles to your walk to work

’

WORDS SARAH DAWSON PHOTOGRAPHY PIXELEYES *nhs.uk/live-well/exercise/couch-to-5k-week-by-week

We ask f itness pros to share their insider knowle dge – this month, Kira Mahal gives us the lowdown on LIIT

FITNESS

KIRA’S TOP TIPS It’s essential that you perform any exercise movement correctly. If in doubt, ask a qualified personal trainer to watch and correct you.

Warm up before and cool down after each LIIT session.

This is important as the muscles must be warm and fired up before you begin the exercises.

You can apply the same LIIT principles – low-intensity exercise focusing on controlled movements, followed by a rest – to your walk to work, evening swim or weekend cycle. This makes it a super-effective, and social, way to exercise.

‘

DO: Put aside an hour. An effective LIIT workout should last between 40 and 60 minutes. Aim to work out 3-4 times a week to give your body time to recover properly after each session.

DON’T: Go all-out.

You want to aim for 5080% of your maximum effort to achieve the right fatburning benefits.

Remember: this is LIIT, not HIIT.

Done right, LIIT is a safe and sustainable way to build and maintain muscle mass

GET STARTED

Three simple, full-body moves for an easy at-home LIIT workout

STIFF-LEGGED DEADLIFT Stand straight; hold dumbbells in front of your thighs. Keeping arms and back straight, slowly bend from the waist, brushing the dumbbells against your legs. Pause for 3 seconds; return to standing.

Do 3 sets of 15 reps, resting for 2 minutes between sets.

’

DUMBBELL SHOULDER PRESS You can do this exercise either standing up or sitting down. Hold a dumbbell in each hand at shoulder height, arms out to the side, elbows bent so the dumbbells are level with your ears. Slowly push the weights directly up until your arms are fully extended. Pause, then slowly lower the weights back to the starting position. Do 3 sets of 10 reps, resting for 1 minute between sets.

3 OF THE BEST LEGGINGS

& & Ôè Ô» £ É Ô «Âã » ££«Â£Û £16, F & F k h a k i b u t te r f l y Ô «Âã » ££«Â£Û £16, F & F re f l e c t i v e Ô «Âã » ££«Â£Û £18

DUMBBELL HIP THRUSTS Lie down with your back in full contact with the floor, your knees bent, hip-width apart, and feet flat on the floor. Hold a dumbbell across your hips.

Drive through your heels and lift your hips up until your body is a straight line from your knees to your shoulders, squeezing your glutes throughout the move. Pause at the top for 1-3 seconds, then slowly lower.

Do 3 sets of 20 reps, resting for 1 minute between sets.

Any

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Enter our prize draw and it could become reality for one lucky reader and guest. / ÛÛÉ « ã«É ô«ã¨ Vè '  ô offering a once-in-a-lifetime holiday to '  «Â »è «Â£ «ã«Û¨ « ô ÷Û ãè  flights, resort transfers, seven nights at the Coyaba Beach Resort on a half-board basis, including massages, and an evening «Â¸ ¨ «£¨ã The winner and their chosen guest are sure to receive the warmest of welcomes from the famously friendly Grenadians. c¨ « ¨ÉÁ ¸ÂÉôÂ Û ã¨ ÛÔ« É¢ ã¨

Caribbean, is decorated with stretches of stunning beach, fragrant nutmeg Ô» Âã ã«ÉÂÛ Â Á £Â«¢« Âã ô ã ¢ »»Û /ã Û Ô ¢ ã Ûã«Â ã«É ¢É 㨠«»» Û ¸ Û Û ô »» Û ¨ »Éó Û É » ¢Û  㨠ôÉ » Û ¢« Ûã è ô ã Û è»Ôãè Ô ¸ É¢¢ £ ã «ó«Â£ ÛÔÉãÛ Â ã¨ Û ô »ã¨ É¢ èÂã Á ã «»Û ¢É ¨«¸ Û ãÉ öÔ»É wÉè ¨ÉÁ ¢É 㨠ô ¸ 㨠É÷ Beach Resort, is an intimate hotel situated ÉÂ ã¨ Û Â '  ÂÛ ¨ ãôÉ mile arc of beautiful white sand. Guests  ¶É÷ Û É¢ « ÷»»« £ ÂÛ ô¨« ¨ lead down to a beachfront gourmet restaurant with mesmerising ocean views.

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For your chance to win, visit tes.co/puregrenada by 23:55 on 5 February 2019 The prize draw is open to UK residents aged 18+. Normal exclusions apply. Opening date is 00:01 on 9 January 2019. Closing date is 23:55 on 5 February 2019. Only one entry per household.

Internet access required for entry. One winner randomly drawn. The prize is a seven-night stay at Coyaba Beach Resort, Grenada, for two adults (18+) sharing a garden/pool view double/twin ÉÉÁ c¨ Ô «û «Â »è Û ãè  ÉÂÉÁ÷ «£¨ãÛ ¢ ÉÁ >É É ' ãô« ¸ ãÉ D è « «Û¨ÉÔ /Âã  ã«É » « ÔÉ ã '  ô«ã¨ «ã«Û¨ « ô ÷Û É ԫ É¢ ¨É» ££ £ Ô Ô ÛÉ èÔ ãÉ ¸£ «»÷ ¸¢ Ûã «»÷ «Â ¢ ÉÁ Û ã Á Âè «Â¸ ¨ ó «£ ¢ ÉÁ ¨É« É¢ ô«Â »É » ÛÔ« «ãÛ É ÛÉ¢ã «Â¸Û Â Á«Âèã Á ÛÛ £ ¢É 㨠ô«Â  £è Ûã c¨ Ô «û ÁèÛã ã ¸  ãô Â Ô «»  Á ö »è «Â£ ¸ ,É»« ÷ ô ¸ Â Û Ûè ¶ ã ãÉ ó «» «»«ã÷ V ÉÁÉã c Û É ]ãÉ Û >«Á«ã c Û É ,ÉèÛ ]¨« V ¸ < Ûã » t ÷ t »ô÷ '  «ã÷ > ' V» Û ã¨ ¢è»» ã ÁÛ Â É «ã«ÉÂÛ É»«Â ã ã Û É Ôè £  ¢É Â㠫£

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CRAVE IT

OH-GO-ON-THEN

Yorkshire ‘pudding’ YO RKS H I RE ‘ P U D D I N G ’ W I T H P E A RS & C H O C O L AT E S AU C E Makes 2 (serves 4) Takes 15 mins Cost per serve £1.05

Each serving contains Energy

2110kJ 504kcal 25%

Fat

Saturates

Sugars

Salt

28g 12g 32g 0.5g 39% 59% 35% 8%

of the reference intake. See page 8.

Carbohydrate 53g Protein 11g Fibre 3g

RECIPE LUCY JESSOP PHOTOGRAPHY STUART OVENDEN FOOD STYLIST JOY SKIPPER PROP STYLIST MORAG FARQUHAR

Heat a 220g pack of 2 frozen giant Yorkshire puddings to pack instructions. Meanwhile, put 50g  »÷ ¨ÉÔÔ dark chocolate, 50ml double cream  ã ÛÔ golden syrup «Â ¨ ãÔ ÉÉ¢ Éô» Û ã Éó Ô Â É¢ Û«ÁÁ «Â£ ô ã , ã £ Âã»÷ Ûã« «Â£ É Û«É »»÷ èÂã«» ÛÁÉÉ㨠Â

£»ÉÛÛ÷ 㨠 ÁÉó ¢ ÉÁ 㨠¨ ã  Ûã« «Â ã ÛÔ É«»«Â£ ô ã &«»» ¨ wÉ ¸Û¨« Ôè «Â£ ô«ã¨ pear halves ¢ ÉÁ £ ã«Â «Â  2 scoops vanilla ice cream, then «ûû» Éó 㨠¨É É» ã Û è ]Ô «Â¸» ô«ã¨ ã ÛÔ ãÉ Ûã ¸ almonds  èÁ » amaretti biscuits ãÉ Û ó

98

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YOUR SPECIAL ANNIVERSARY EDITION FROM TESCO MAGAZINE