Tesco magazine - May 2017 by Tesco magazine

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THE

HEALTHY ISSUE

H E L P F U L L I T T L E S WA P S

TESCO MAGAZINE THIS MONTHS BRANDS INCLUDE:

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8 THE A-Z OF NUTRITION A super-handy explanation of Want to eat more healthily? I think most of us would answer ‘yes’ to that (particularly as the summer beckons!), but it’s the one thing we never seem to strike off our ‘to do’ lists – simply because eating healthily feels like too much of a struggle; it just feels too hard. But what if we could help make it feel a little easier? What if we could show you that healthy food really can be tasty? And that it can be just as quick – and affordable – to eat healthily as it is to eat unhealthily? Well, this issue, we’re going to show you how to do just that. It can be confusing trying to work out what eating healthily really means – but we’re here to help separate fact from fiction, to make it easier to make better, more informed food choices – so that we can help our kids make those choices, too. As usual, this issue is chock-full of delicious recipes. But what sets it apart is that they’re all healthy in some way. We’ve also got ideas for how to make the foods you already love more nutrient-rich. So, what are you waiting for? Tuck in!

20 FOOD LOVE STORIES

vitamins, minerals and nutrition

Chef Derek Sarno shares tasty, plant-based dishes

10 IN SEASON

25 LIFE HUB

19 VARIETIES

42 LET’S GO OUTSIDE

Welcome May’s freshest harvest into your kitchen All you need to know about vitamin-packed oily fish

Our round-up of things to do and buy this month Fresh ideas for a delicious flame-grilled feast this summer

A-Z

OF NUTRITION

VITAMIN A (AND BETA-CAROTENE) Needed for normal function of the immune system, skin and eyes. Found in a range of foods, including dairy, eggs and oil-rich fish. Beta-carotene, in yellow, orange and red fruit and veg, is converted into vitamin A in the body. Men need 0·7mg/day; women 0·6mg.

VITAMIN D Helps regulate calcium and phosphate levels, needed for healthy bones, teeth and muscles. Only found in a few foods (oily fish, red meat, egg yolks and fortified foods), but for part of the year most of us can make enough through exposure to sunlight. From October to March, everyone (except babies under one) is advised to take a daily 10mg supplement*. Adults need 10mcg/day.

B VITAMINS A group of vitamins that helps us convert the energy in food into energy the body can use. Some are important for making red blood cells. Present in many foods including milk, leafy veg, wholegrain cereals and meat.

E F H

GLYCAEMIC INDEX (GI) A rating system that indicates how quickly carbohydrate-containing foods are broken down into sugar and how that affects blood sugar levels (glucose). Foods with a low-tomedium GI (eg beans and pulses, porridge oats, vegetables) break down more slowly, helping keep blood sugar levels stable.

Ever wondered what all those vitamins, minerals and nutrients actually do? Find out here – and look out for our nutrition tick boxes across the magazine, which highlight all the goodness in our recipes

VITAMIN E Keeps skin, eyes and immune system working normally. Sources include olive oil, nuts, seeds and wheatgerm. Men need 4mg/day; women 3mg.

CALCIUM A mineral needed for strong bones and teeth. A lack of it, particularly while bones are growing, can increase the risk of osteoporosis (brittle bones) in later life. Dairy products are the best source. Non-dairy sources include dark green leafy vegetables, tofu, almonds and bony tinned fish where the bones are eaten, such as sardines Adults need 700mg/day.

FOLATE Also known as folic acid; a B vitamin that helps make red blood cells. Important for women aiming to conceive and in the first 12 weeks of pregnancy as it reduces the risk of birth defects, such as spina bifida. Sources include asparagus, spinach and fortified breakfast cereals. HEART-HEALTHY FATS Swap a diet high in saturated fat (found in butter, biscuits, fatty meat, cheese and cream) for unsaturated fats (the type in oils, nuts, avocados and oily fish), to help reduce risk of heart attack or stroke. Adults should aim to eat no more than 20g saturated fat per day.

IRON A mineral used to make red blood cells, it’s most easily absorbed from red meat. Vegetarians should get it from a variety of sources, including dried apricots and kale. Men aged 19-64 and women over 50 need 8·7mg/day; women 19-50 need 14·8mg/day.

JUICE A small glass (150ml) of pure vegetable or fruit juice is one of your five a day and the vitamin C in fruit juice helps the body absorb iron. Vitamin C helps keep cells healthy and aids wounds to heal.

VITAMIN K Required for normal blood clotting and maintenance of bones. Good sources include green leafy veg and vegetable oils. Adults need 1mcg/day per kg body weight.

Sarah Gooding, ACTING EDITOR

Cedar Communications Limited, 85 Strand, London WC2R 0DW Tel +44 (0)20 7550 8000 Fax +44 (0)20 7550 8250 Email tesco@tescomagazine. co.uk Website cedarcom.co.uk © 2017 Cedar Communications Limited. Tesco Customer Services

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

Join the conversation

Tesco magazine, Cedar Communications, 85 Strand, London WC2R 0DW tesco@tescomagazine.co.uk twitter.com/tesco facebook.com/tesco

The team EDITORIAL Acting editor Sarah Gooding Acting deputy editor Lucie Tobin Acting managing editor Kate Best Food editor Elli Donajgrodzki Acting chief sub editor Chris Hughes Sub editors Louise Burfitt, Rob Goodway Editorial assistant Bryony Bowie Creative solutions editor Alison Fordy ART Art director David Jenkins Senior art editor Nina Brennan Senior designers Jack Huntley, Alexandra Whitfield Junior designer India Jackson ADVERTISING AND COMMERCIAL Tesco Media @ dunnhumby (tescomedia.com) Head of publications Matthew Sims 020 8326 9732 Senior client directors Alan Davis 020 8326 9759, Tom Glenister 020 8326 9751 Client directors Amanda Crofts 020 8326 9761, Lorraine Davies 01707 370947, Sophie Kennedy-Cooke 020 8832 9205, Laura Monteiro 020 8832 7233, Okasha Nageen 020 8236 9775, Jim Wright 020 8832 1353 Client manager Nicky Garcha 01992 314 172 Promotions and projects managers Susan Leydon 020 8326 9757, Chris Kent 020 8832 9843 CONTENT AND PUBLISHING Editorial director Maureen Rice Content director Helen Johnston Head of GM & living Sarah Edwards Head of food Jenny McIvor Group art director Iona Newton Business director Jessica Haigh Senior account director Kate McLeod Senior account manager Suzanne Ashley-Tagoe Account managers Emilia Ullmann, Peter Woodman PRODUCTION Production director Vanessa Salter Production manager Deborah Homden WITH THANKS TO Nina Christopher, Anna Crane, Sophie Harper, Fiona Hunter, Rachel Linstead, Katie Marshall, Richard Wilsmore TESCO Lead publishing manager Emma Burton-Lee Publishing manager Cintia Welch CEDAR COMMUNICATIONS CEO Clare Broadbent Managing director Christina da Silva Creative director Stuart Purcell Digital director Robin Barnes Business development director Joseph Costello Financial director Jane Moffett

7 JOIN THE

38 SMALL CHANGES,

Your letters, tweets, emails and social media posts from the last month

The tiny tweaks that could make all the difference to your happiness, health and wealth!

CONVERSATION

36 HEALTH

MYTHS BUSTED

We cut through the headlines to find the truth about food

BIG DIFFERENCE

50 SUMMER SIZZLERS

Are you a grill-seeker? Then check out our expert tips on the best barbecue buys

IN THIS ISSUE

52 PICK OF THE CROP

71 DINNER FOR TWO

59 EVERYDAY EASY

75 MASTERCLASS

66 MEAL MATHS

79 MAKE MORE OF IT

Inventive meat-free family meals chock-full of protein Fast, flavoursome midweek meals under 450 calories

COVER RECIPE BREN PARKINS-KNIGHT COVER PHOTOGRAPHY GARETH MORGANS FOOD STYLING SAL HENLEY PROP STYLING JENNY IGGLEDEN

Try our appetising salads that use just four key ingredients

Gorgeous and original meal ideas for spring evenings

98 RECIPE INDEX

All of this month’s recipes on one handy page

A wholesome plaited spelt loaf made in six easy steps Clever ideas for transforming your leftovers

44 LITTLE HELPS

80 SURPRISING WAYS

85 LET’S PLAY!

95 FAKING IT

We explore some of the newest ways to stay in good health

89 THE FIT FILES

96 PRIZE DRAW

TO IMPROVE YOUR WELLBEING

83 SAVE UP TO £111 BY TONIGHT!

Tricks and tips for making serious savings in a single day

Fun inspiration to encourage your kids to play outside Our round-up of the latest health and fitness trends

90 FRESHLY SQUEEZED

The most effective selftanners, tried and tested Enter now for your chance to win an amazing trip for two to Los Angeles

As a little help to eating better, we’ve got lots of offers in store and online to entice you to try something different in May.

Citrus-inspired beauty buys to make your skin go zing!

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Tesco Magazine, Cedar Communications, 85 Strand, London WC2R 0DW tesco@tescomagazine.co.uk

Letters may be edited for length and clarity. *Open to UK residents, 18+. Normal exclusions apply. Send in your letter by 23·55 on 7 June 2017 for a chance to win a Kenwood Electric Spiralizer. One ‘Star letter’ will feature in each issue of Tesco magazine between Christmas 2016 and May 2017. There is one prize to be won in each issue. Promoter: Tesco Stores Limited.

SECRETS TO SUCCESS

TOP OF THE CLASS I picked up Tesco Magazine for the first time today and I’m amazed at how much is in it. I’m a teacher and had been wondering what to make with my pupils for them to take home for Mother’s Day; the strawberry heart truffles and mini heart jewellery dishes are perfect for them to try. Looking forward to more lovely ideas. Fiona Hamilton, Aberdeenshire

@Tesco

Wow! The Secret Ingredients feature (March) really has set the cat among the pigeons in our house! I’ve just tried banana in my curry and mayo in my chocolate cake. What a difference these additions make. My family think I’m the best cook ever but I’m not telling them my secrets. Thank you for such clever ideas that transform my cooking.

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WRITE ON I’m so excited about The Bullet Diary (March) that I couldn’t resist writing in. I hadn’t heard of doing this but I’m going to buy a notepad and give it a go. It sounds perfect for me – I’m rubbish at noting what I’ve done and it’s too easy to forget the good things on tough days. I can’t wait to get cracking! Sharon Saunders, West Midlands

Jan Springthorpe, Conwy

Your pics of your favourite Tesco Magazine recipes…

NEW BEGINNINGS My partner and I recently moved in together, which is very exciting! We’ve ordered Tesco Clubcards and I picked up the March issue of your mag. I now have a purse full of vouchers and a folder of recipes, thank you! Dinner for two will see us through our first week. El Goodyear, East Yorkshire

Write in and win!

February issue

Made Persian Love Cake with my mum. Not counting the points! #tescorecipe @lemonparasol

March issue

Afternoon tea success. #cake #lemondrizzle #tescomagazine @sophiealex144

March issue

My attempt at orange curd tarts from this month’s magazine. @thewho0778

Tell us about a great recipe or helpful tip you found in Tesco Magazine – the Star letter will win a Kenwood Electric Spiralizer.*

We love seeing your creations! Share your pics with us using #tescomagazine Find all our recipes at tesco.com/realfood

A-Z

OF NUTRITION

E F H

VITAMIN E Keeps skin, eyes and immune system working normally. Sources include olive oil, nuts, seeds and wheatgerm. Men need 4mg/day; women 3mg.

VITAMIN K Required for normal blood clotting and maintenance of bones. Good sources include green leafy veg and vegetable oils. Adults need 1mcg/day per kg body weight.

GLOSSARY

LESS SUGAR Most people need to consume less ‘free’ sugar (sugar added to food and drinks); it should make up no more than 5 per cent (about 30g; less for children) of our total calories. Food labels give total sugar, including those naturally occurring in fruit and milk.

MINERALS Includes selenium (in oily fish and wholegrains), potassium (in fruit and veg), calcium (in dairy and veg) and magnesium (in wholegrains and leafy veg). All needed in small amounts to keep the body working properly.

WORDS: ANNA CRANE, FIONA HUNTER PHOTOGRAPHY GETTY IMAGES *Public Health England

PROTEIN Needed for the growth and repair of cells and found in lots of foods including meat, fish, eggs, dairy, nuts, beans and pulses. Food and recipes labelled a source of protein contain 12 per cent of calories as protein; those labelled high provide at least 20 per cent of calories. Men need around 55g/day; women 45g.

VEGAN AND VEGETARIAN DIETS Offer a number of health benefits, including reduced risk of heart disease and cancer. But meat provides important vitamins and minerals so alternative sources are essential for those on a meat-free diet.

NUMBER OF CALORIES Energy in food is measured in kilocalories (kcals), often called calories. Eat more than you need and they’re stored as fat. Men need about 2,500kcals/day; women about 2,000kcals.

SALT/SODIUM We all need sodium, but an excess increases risk of high blood pressure, heart attacks and stroke. Aim for less than 6g salt a day (or 2·4g of sodium; salt is made up of sodium and chloride). Foods with more than 1·5g salt (0·6g sodium) per 100g are considered high in salt.

T X

OMEGA-3 AND OMEGA-6 Essential fats are needed for normal function of the heart. Get enough omega-3 from one portion of oily fish a week; omega-6 is found in vegetable oils.

QUANTITY OF FRUIT AND VEG Official guidelines say at least five portions a day, gained from different sources. A portion is 80g fresh, frozen or tinned fruit or veg, 30g dried fruit, 150ml pure juice or 3 heaped tbsp pulses. Juice and pulses count as one portion, however many you have.

TRAFFIC LIGHTS An at-a-glance colour guide on packaged food (and below our recipes) that shows whether the food contains a low (green), medium (amber) or high (red) amount of fat, saturates, sugar and salt per 100g. The panel has more detail on nutrients per serving.

WATER To stay hydrated, aim to drink between 1·6 and 2 litres a day on top of what you eat. Can include tea, coffee, fruit juice and milk (watch your sugar and caffeine levels).

EXCESS CHOLESTEROL High cholesterol is known to increase the risk of heart disease. Some foods contain cholesterol, but most of it in our blood is made in the body. A diet high in saturated fat is known to raise cholesterol.

YOUR GUIDE TO LOW FAT Recipes labelled as low fat must have no more than 3g per 100g. To be labelled fat free, a food must have no more than 0·5g per 100g.

REFERENCE INTAKE (RI) The amount of a nutrient you need daily. Packaged food labels show the percentage RI; we also give figures for our recipes. Nutrient reference values for vitamins and minerals depend on age and gender.

UP YOUR FIBRE Most Brits need more fibre. A report from the Scientific Advisory Committee on Nutrition (SACN) recommends adults aim for 30g a day – current intakes are around 18g. Increase your fibre intake by eating foods such as wholemeal bread and cereals.

ZINC Contributes to the maintenance of normal bones, skin and hair. Meat, cheese, bread and shellfish are sources. Men aged 19-64 need 9·5mg/day; women 7mg.

For more information on vitamins and minerals – including sources and the amount you need – go to nhs.uk 9

IN SEASON Enjoy the best of British produce this May with these deliciously light spring recipes

Asparagus Highly prized British asparagus has a distinctively savoury flavour. A member of the allium family, it has a short season that runs from the middle of April to late June. It’s a good source of folate and vitamin K, as well as being a source of vitamin C. Store bundled stems in the fridge in damp kitchen towel to keep them fresh for longer.

• • •

A S PA R AG U S A N D P E A S W I T H A N C H OV Y D RE S S I N G Serves 4 DF GF Takes 15 mins Cost per serve £1·59

Low in saturates High in protein Source of vitamin C 1 of your 5 a day 2 eggs 375g asparagus, trimmed 100g fresh podded peas or frozen peas, defrosted 3 tsp red wine vinegar 1 tbsp extra-virgin olive oil 4 anchovy fillets, from a 100g jar anchovies in oil, finely chopped handful chopped flat-leaf parsley

1 Add the eggs to a pan of cold water, bring to the boil then cook for 8 minutes. Remove from the pan and immerse in cold water to stop the cooking process. Cool, then peel and chop. 2 Steam the asparagus for 3-5 minutes, until tender. Add the peas for the last 2-3 minutes. Remove from the heat, immerse in cold water, then drain. 3 To make the dressing, whisk the vinegar and oil in a bowl. Add the anchovies, season, then whisk again. Lay the asparagus on a serving plate and scatter over the peas, egg and parsley. Drizzle over the dressing. Each serving contains Energy

Fat

Saturates

Sugars

Salt

474kJ 114kcal 6%

7g 10%

1g 7%

3g 4%

0·6g 10%

of the reference intake. See page 98. Carbohydrate 5g Protein 9g Fibre 1g

LOW IN SATURATES HIGH IN PROTEIN SOURCE OF VITAMIN C 1 OF YOUR 5 A DAY 10

For more great asparagus recipes, visit tesco.com/realfood

*To sterilise a glass jar or bottle, wash in hot, soapy water and rinse. Dry in the oven for 15-20 minutes at gas 1, 140°C, fan 120°C. Boil the lids for 10 minutes, then leave to dry.

MAY HARVEST

Piccolo tomatoes Sweet, tangy and juicy, Piccolo cherry tomatoes are sold on the vine for maximum flavour and freshness. Although refrigerating tomatoes will preserve them, they will taste much better if stored at room temperature. Tomatoes are a good source of lycopene and vitamin C, which helps to maintain a strong immune system. Piccolos are naturally sweet and make a delicious snack. For an elegant spring lunch, toss with crumbled feta, basil, olive oil and black pepper, then roast until soft. Serve with crusty bread.

• • •

TOP TIP

You can use any tomatoes you like. If large, roughly chop before adding to the pan. Once cooked down, blitz before straining to remove the skins.

PICCOLO KETCHUP DF GF Makes 300ml Takes 1 hr 10 mins Cost per tablespoon serving 18p

Low in fat Low in saturates Low in salt Source of potassium 1 tbsp olive oil 4 shallots, finely chopped 2 garlic cloves, finely chopped 2 celery stalks, trimmed and finely chopped ½ tsp ground allspice 1 tsp coriander seeds, crushed

4 x 220g packs Piccolo cherry tomatoes, picked from vines 1 tbsp tomato purée 40g soft brown sugar 100ml red wine vinegar ¼ tsp freshly grated nutmeg

1 Heat the oil in a lidded heavy-based pan over a medium heat, add the shallots and season. Cook for 2 minutes, then add the garlic and celery and cook for 2 minutes. Stir in the allspice, coriander seeds, tomatoes and purée. Add 400ml water and bring to the boil. Turn down the heat and simmer with the lid ajar for 15-20 minutes, until the tomatoes split and the liquid begins to reduce. 2 Pass the liquid through a sieve. This should yield about 800ml (reserve the pulp for use in soups or sauces). 3 Add the juice to a clean pan with the sugar, vinegar and nutmeg. Bring to the boil then reduce to a high simmer and cook for 40-45 minutes, until reduced and thickened slightly. Pour into a sterilised* jar using a funnel. Once cool, seal and chill for up to 6 weeks. Each tablespoon serving contains Energy

52kJ 12kcal 1%

Fat

Saturates

<1g <1g 1% 1%

Sugars

Salt

2g <0·1g 2% 1%

of the reference intake. See page 98. Carbohydrate 2g Protein <1g Fibre <1g

For more great tomato recipes, visit tesco.com/realfood

Carbonara Style Garlic & Herb Philadelphia Pasta

What you will need... •225g of spaghetti •170g Philadelphia Light Garlic & Herbs •3 tbsp of milk

•60g of parmesan or pecorino grated •100g of bacon, cooked until crispy and crumbled up •150g of mushrooms, sliced

1. Cook the pasta in boiling water according to the packet instructions. Meanwhile, as the pasta cooks, in separate pans fry the bacon and chopped mushroom in a little oil for a few minutes. 2. Put the Philadelphia into a bowl with 3 tbsp of milk and the parmesan/pecorino cheese and half of the bacon bits, and mix together well. Then add the mushrooms and stir through. 3. Once the pasta is cooked, drain it off into a colander, keeping some cooking water aside for later, then tip it back into the pan and add the cheese mixture. Stir well together to combine and heat everything through. If the sauce is too thick, add a little of the cooking water. Then serve, adding the chopped bacon bits on top and an optional garnish of parsley.

For more delicious recipes visit philadelphia.co.uk

MAY HARVEST

Bell peppers Like tomatoes, bell peppers are botanically classed as fruit, although they are eaten as vegetables. Bell peppers are one of the best sources of vitamin C: just one pepper has all the vitamin C you need in a day. Stir finely chopped, roasted peppers into softened butter with lemon zest, chopped mint and parsley; chill. Use to top grilled chicken or corn on the cob.

• •

ROA S T E D P E P P E R A N D Z A’ ATA R H O U M O U S W I T H C RU D I T É S DF GF Serves 6 Takes 1 hour 15 mins Cost per serve 74p

Low in salt 2 of your 5 a day Source of fibre Low in saturates 3 mixed bell peppers ½ tbsp olive oil 1 x 400g tin chickpeas, drained and rinsed

2 garlic cloves, roughly chopped ½ lemon, juiced 1 tbsp tahini 2 tsp za’atar seasoning For the crudités ½ x 240g bag radishes, sliced 175g celery stalks, halved lengthways and chopped into thin sticks ½ cucumber, halved lengthways, chopped into thin batons 4 carrots, peeled and chopped into thin batons 75g sugar snap peas

1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the peppers in a roasting tin, toss with the oil and roast for 45-60 minutes, until they start to blacken a little. Remove and transfer to a plastic bag to loosen their skins. When cool enough to handle, remove, discard the stalks and seeds and peel off the skins. 2 Add the skinned peppers to a food processor with the chickpeas, garlic, lemon juice, tahini and za’atar. Blitz to combine. Season to taste and add a little extra lemon juice, if you like. 3 Spoon into a bowl and serve with the vegetable crudités for dipping. Each serving contains Energy

Fat

Saturates

553kJ 131kcal 7%

4g 6%

1g 3%

Sugars

Salt

11g 0·6g 12% 10%

of the reference intake. See page 98. Carbohydrate 18g Protein 6g Fibre 7g

LOW IN SALT 2 OF YOUR 5 A DAY SOURCE OF FIBRE LOW IN SATURATES For more great pepper recipes, visit tesco.com/realfood

STAY ON TRACK. . S E I R O L A C 160 *

A tasty, satisfying crunch to deliciously complement any diet.

ALMONDS. SNACKING GOOD.

MAY HARVEST

PROTEIN POWER

To increase the protein, replace the green beans with 200g edamame beans.

Jersey Royals Their sweet, buttery flavour and papery skins make these new potatoes a UK favourite. They're available in store from late April until mid June. They can only be called Jersey Royals if they're grown on Jersey. They’re a great source of complex carbohydrates, which are vital for growth and development, and are the body’s main source of energy. Try them roasted, then tossed with pesto, bacon, olives and Camembert; bake until the cheese begins to melt.

• • •

S P I C E D J E RS E Y ROYA L S A N D T U RK E Y S T I R- F RY

1 lemon, ½ juiced, ½ cut into wedges handful fresh mint leaves, to serve

Serves 4 DF GF Takes 25 mins Cost per serve £1·59

1 In a pan of cold water, bring the Jersey Royals to the boil. Cook for 15 minutes, or until tender. Drain, halve, set aside. 2 Season the turkey. Heat 1 tbsp oil in a wok over a high heat, then fry the meat until cooked through. Remove; set aside. 3 Heat 1 tbsp oil. Add the garlic, ginger, chilli and most of the spring onions, and stir-fry for 2-3 minutes over a high heat. Add the mustard seeds and greens; stir until wilted. Add in the turkey, then the lemon juice and potatoes. To serve, scatter over the mint and the reserved spring onions. Serve with lemon wedges.

Low in fat High in protein Low in salt 1 of your 5 a day 500g Jersey Royals, scrubbed 1 x 400g pack mini turkey breast fillets, cut into chunks 2 tbsp olive oil 2 garlic cloves, finely chopped 5cm piece ginger, peeled and finely chopped 1 red chilli, finely chopped 5 spring onions, trimmed and chopped 1 tsp mustard seeds 1 x 300g pack sliced greens, trimmed, washed and shredded

Each serving contains Energy

Fat

Saturates

Sugars

Salt

1149kJ 273kcal 14%

8g 11%

1g 7%

4g 5%

0·5g 8%

of the reference intake. See page 98. Carbohydrate 23g Protein 30g Fibre 2g

For more great potato recipes, visit tesco.com/realfood

Iceberg lettuce Crisp, cool and sweet, iceberg lettuce is a classic addition to salads. Iceberg lettuce is low in calories – 100g contains just 24 calories. Although usually eaten raw, lettuce is delicious cooked: try pan-frying leaves with garlic and soy sauce for an Asian-inspired side.

• •

G RI D D L E D I C E B E RG LET TUCE AND P R AW N S A L A D Serves 4 DF Takes 40 mins Cost per serve £1·99

Low in saturates Source of protein Low in salt Source of vitamin C 150g quick cook seven grains 2 iceberg lettuces, cut into eighths, washed and patted dry 2 tbsp olive oil 1 x 165g pack raw peeled king prawns 5 radishes, trimmed and sliced For the sauce 75g fresh coriander 50g flat-leaf parsley 3 garlic cloves, roughly chopped 1 tbsp extra-virgin olive oil 1 green chilli, seeded and roughly chopped 4 cherry tomatoes ½ lemon, juiced

1 Soak 4 wooden skewers for 10 minutes. Meanwhile, make the sauce. In a food processor, finely chop the coriander and parsley. Add the other ingredients, seasoning and 2-3 tsp water to loosen, and whizz until well combined. Set aside. 2 Cook the grains following the pack instructions. Drain; set aside. 3 Meanwhile, toss the lettuce wedges with 1 tbsp oil; season. Heat a griddle pan and cook a few wedges at a time for 2-3 minutes, turning halfway, until char lines appear. Remove; set aside. 4 Toss the prawns with 1 tbsp oil, then thread onto the skewers. Heat the griddle until hot and cook the prawn skewers for 2 minutes, or until pink. Turn and cook for 1 minute, or until cooked through. 5 Divide the radishes, grains, lettuce and prawns between 4 plates. Drizzle over half the sauce and serve the rest in a bowl alongside. Each serving contains Energy

Fat

Saturates

Sugars

Salt

1165kJ 279kcal 14%

11g 15%

2g 8%

5g 6%

0·5g 9%

of the reference intake. See page 98. Carbohydrate 31g Protein 14g Fibre 7g

LOW IN SATURATES SOURCE OF PROTEIN LOW IN SALT SOURCE OF VITAMIN C 16

For more great iceberg lettuce recipes, visit tesco.com/realfood

Also in season… Fennel is also great now. Try it in this zesty pasta dish at tes.co/porkragu

WORDS BRYONY BOWIE RECIPES HEATHER WHINNEY PHOTOGRAPHY TOBY SCOTT FOOD STYLING JOY SKIPPER PROP STYLING LUIS PERAL

MAY HARVEST

New

FIND THEM IN THE ‘FREE FROM’ AISLE

Exclusive to Selected stores only

PROMOTION

FREE TO ENJOY Don’t miss out on your favourites with these new, award-winning ‘Free From’ ready-prepared meals

f you’re following a ‘free from’ diet – cutting out gluten, wheat, milk or eggs – it’s good to know you can still enjoy classic dishes that are full of flavour. At Tesco we have worked hard over the last 10 years to bring you the foods you told us you missed the most, in delicious, free from alternatives. You also told us you wanted ready meals for when you’re too busy to cook. We’ve introduced a new range of 10 chilled, ready-prepared meals featuring flavours from around the world. All are free from gluten, wheat, milk and egg, are nutritionally balanced, and are every bit as good as the real thing. That’s why we are proud to have won the Free From Retailer of the Year 2017 award at the Free From Food Awards, for the third year running. The judges loved the Free From Beef Casserole and Dumplings, £3/430g, pictured above: slow-cooked beef in a red wine sauce with fluffy dumplings, which is so tasty it won gold in the ready meals category. They also singled out the Pulled Beef & Red Wine Ragu, right, as a winner in its individual category. The Tesco Free From range has everything from store-cupboard staples such as bread and pasta to treats such as carrot cake, so you need never miss out on the foods you love.

THREE OF THE BEST These delicious ready-prepared dishes are all gluten, wheat, milk and egg-free

Reach for the Pulled Beef & Red Wine Ragu, £3/400g, for meltingly soft, slow-cooked pulled beef brisket with Italian gluten-free spaghetti, topped with fresh parsley.

Try the Katsu Chicken Curry, £3/400g, with crumbed chicken breast pieces and a sweet curried coconut and red chilli sauce on a bed of jasmine rice.

For a tasty twist on the takeaway classic, choose the Chicken Tikka Masala, £3/400g, chicken breast pieces in a mild tikka sauce with rice and grains.

Discover more Explore the wide range of delicious free from foods, visit tesco.com/freefrom

WORDS AND RECIPES BRYONY BOWIE PHOTOGRAPHY TOBY SCOTT FOOD STYLING JOY SKIPPER PROP STYLING TAMZIN FERDINANDO

VARIETIES

1 SALMON

2 HERRING

3 MACKEREL

4 SARDINES

5 TUNA

Brilliantly versatile, vitamin B12-rich salmon works well in a wide variety of dishes. It’s a popular choice in the UK and can be eaten fresh, smoked or cured, or from a tin.

A useful source of vitamin D, this tasty Scandinavian favourite is available throughout the year. Intensely savoury, it’s often cooked in an oaty coating to retain its oil.

Beautiful, silver-blue mackerel have a creamy, salty flavour. They’re rich in omega-3 fatty acids, which help to regulate our blood pressure and keep the heart healthy.

At their best in spring, sardines have a strong flavour and are usually grilled or fried. They are a great source of selenium, which is important for a healthy immune system.

A fish so large it’s sold as steaks, tuna is high in protein and has a meaty taste. When tinned, its high oil content drops and it no longer counts as an oily fish.

A source of omega-3 fatty acids, oily fish aren’t just delicious – they’re good for you, too

P RE P

Whole fish should be gutted and scaled. Pat tuna steaks dry with kitchen paper; do not wash.

S T O RE

Oily fish have a short shelf-life, so should be eaten quickly. Store tuna steaks on a clingfilm-covered plate in the fridge. Other varieties should be refrigerated in an airtight container.

E N J OY

The firm flesh of oily fish makes them well suited to grilling or barbecuing, but they can also be fried or baked.

Try them in...

FISHCAKES *MixOATY mashed potato, flaked smoked

mackerel, parsley, lemon zest and seasoning. Shape into patties; dip in beaten egg then breadcrumbs and oats. Fry in oil until golden. HARISSA TACOS Brush tuna steaks with harissa paste; griddle for 2 minutes on each side. Cut into strips; pile onto corn tortillas with chopped tomato, lettuce, guacamole and coriander. HERRING PUTTANESCA Cut herring fillets into strips. Fry chopped garlic, chilli, capers and olives, then add the herring. After 2 minutes, add chopped tomatoes; simmer to reduce. Add parsley; stir through cooked spaghetti.

* * 5

For more great fish recipes, visit tesco.com/realfood

Love cooking healthy recipes for the people you care about? Derek Sarno is a development chef who creates exciting and delicious fruit- and vegetable-based meals, so he understands just how important good quality food and ingredients are

Derek Sarno is a plant-pushing chef. He and his brother Chad are founders of Wicked Healthy, where they promote ‘eating healthy 80 per cent of the time, wicked 20 per cent of the time’. But what does it actually mean to be a ‘plant-pusher’? ‘Nothing more than that I’m passionate about promoting plant-based recipes and eating lots of vegetables. I was inspired as a child by watching my mum and nana. As I got older I learnt from some talented chefs and friends I worked with, asking lots of questions and practising every day. I find real inspiration from observing people who work hard and take cooking as seriously as I do. The past decade or so I’ve been developing my own ideas and, along with my brother, we’ve been perfecting our plant-cooking craft by thinking outside of the box and away from what people might consider “normal”. It’s a space I’m comfortable in.’

What part did food play in your childhood?

‘I spent lots of time with my grandmother, stirring pasta, picking parsley and making soups. No matter what time of day it was, food was at the centre of everything; it was what we did as a family and it was all homemade.’

What’s the first thing you learnt to make? 20

‘It was a cake from a box I made with my Auntie Patty. I was 12 and it was a yellow cake, but I used food colour to make it blue, like the Cookie Monster on Sesame Street! I added cherries and chocolate and entered it in a bake show. I won third place, I think only because I was the youngest - that cake was crazy blue!’

How did your interest in following a plant-based diet develop?

‘As far back as I can remember, my mum has told me and my brothers to eat more veggies now I’m the one pushing plants! It took me a little while to get it in my head, but I’m finally doing stuff about it. I’ve trained most of my life to cook Wicked Healthy and to show how amazing it is to eat more veggies.’

What inspired you to work in the food industry?

‘I want to serve and be of benefit to people. At the same time, working in a kitchen allows my creativity to flow. I take my role very seriously; I am responsible for creating the foods that people put into their bodies so I feel I have a direct impact on people’s health and the environment.’

D E RE K’S B B Q ’S H RO O M B U N S Serves 4 Takes 40 mins Cost per serve £1·23 1 x 250g pack chestnut mushrooms, stalks trimmed 1 x 125g pack shiitake mushrooms, stalks discarded 1 x 150g pack Portobello mushrooms, trimmed and underside removed 1½ tbsp vegetable oil 1 tsp each ground cumin and smoked paprika 1 tsp chopped rosemary To serve 4 multiseed deli rolls, scored down the middle but not cut through 4 leaves Sweet Gem lettuce, shredded 4 tbsp Tennessee BBQ inspired sauce, plus extra to serve ½ red onion, very thinly sliced 1 red chilli, seeded and sliced small handful coriander

1 Preheat the oven to gas 5, 190°C, fan

170°C. Reserve 6 chestnut mushrooms then thinly slice the remaining chestnuts and all of the shiitakes. Set aside. 2 Scoop out and discard the inside of the Portobellos before use as they can be bitter. Heat ½ tbsp oil in a frying pan over a medium heat. Add the Portobellos and the 6 reserved chestnut mushrooms to the pan. Cover with baking paper and put a pan half filled with water on top to flatten. Cook for 5 minutes each side, until juicy. Once cooked, thickly slice the Portobellos and transfer all the cooked mushrooms to a bowl. Toss in 2 tbsp BBQ sauce. 3 In the same pan over a medium heat, add another ½ tbsp oil and the sliced shiitake and chestnut mushrooms. Leave for 1-2 minutes, then stir and cook for a further 2-3 minutes each side, until crispy. Add to the bowl with the other mushrooms; toss. Tip onto a baking sheet and cook in the oven for 8-10 minutes. Remove; set aside. 4 In the same pan, cook the remaining ½ tbsp oil, spices and rosemary for 30 seconds. Return all of the mushrooms to the pan with the oil, tossing to coat. Season with pepper, turn off the heat. 5 Microwave the rolls for 15 seconds to soften, if you like, then fill with the lettuce and mushrooms. Finish with the remaining BBQ sauce, red onion, chilli and coriander. Serve with extra sauce alongside. Each serving contains Energy

1558kJ 373kcal

19%

Fat

Saturates

Sugars

Salt

19g 3g 10g 0∙8g 27% 15% 11% 14%

of the reference intake. See page 98. Carbohydrate 39g Protein 9g Fibre 6g

SIDE SHOW Want the perfect sides? Find recipes for a zingy rocket salad and sweet potato and rosemary fries at tes.co/shroombunsides.

B E RRY A L M O N D VA N I L L A OAT M E A L C RU N C H DF Serves 2 Takes 15 mins Cost per serve £1·42

90g porridge oats 1 tsp cinnamon 1 tsp vanilla extract 60ml unsweetened almond milk 2 tsp maple syrup 150g mixed blueberries and raspberries 30g almonds, roughly chopped

1 Put 500ml cold water in a small saucepan and bring to a slow boil. Stir in the oats, then the cinnamon and vanilla and bring back to a slow boil. Reduce to a medium-low heat and cook for 8 minutes, stirring often, until soft. 2 Remove from the heat and let the pan sit for a few minutes, then divide between 2 bowls. Drizzle each with half the almond milk and maple syrup. 3 Top with the blueberries, raspberries and the chopped almonds. Each serving contains Energy

Fat

Saturates

1317kJ 313kcal 16%

13g 18%

1g 7%

Sugars

Salt

8g <0·1g 9% 1%

of the reference intake. See page 98. Carbohydrate 44g Protein 9g Fibre 6g

PA K C H O I A N D C O C O N U T C O RN DF GF Serves 4 Takes 30 mins, plus defrosting Cost per serve £1·56

1 onion, finely chopped 3 garlic cloves, peeled and sliced 1 tbsp grated ginger 1 tbsp olive oil 2 x 250g packs pak choi, rinsed and sliced across (about 1cm thick) 600g fresh or frozen sweetcorn, defrosted if frozen 150ml lighter coconut milk 1 tbsp sesame oil 5–6 bird eye chillies, left whole ½ x 30g pack coriander, stalks discarded and leaves chopped ¼ x 30g pack mint, stalks discarded and leaves chopped 1 lime, ½ juiced, ½ cut into wedges, to serve

1 Preheat the oven to gas 6, 200°C, fan 180°C. In a frying pan over a high heat, fry the onion, garlic and ginger in the oil for 3 minutes, or until fragrant. Remove from the heat and set aside. 2 Add the pak choi, sweetcorn and all of the remaining ingredients (except a small handful of herbs and the lime juice and wedges) to an ovenproof

dish. Season, mix well, then pour over the cooked onion mixture and mix again. 3 Cover with foil, and bake in the oven for 15 minutes. Remove the foil, stir, then bake for an additional 5 minutes. 4 Squeeze over the lime juice and serve warm, garnished with the remaining herbs, and the lime wedges alongside. Remove the chillies before serving. Each serving contains Energy

865kJ 207kcal 10%

Fat

Saturates

11g 3g 16% 16%

Sugars

Salt

7g 8%

0·6g 9%

of the reference intake. See page 98. Carbohydrate 20g Protein 8g Fibre 2g

LIT TLE GEM AND ROCKE T SAL AD WITH CASHEW DRESSING GF Serves 4 Takes 30 mins, plus soaking time Cost per serve £1·69

2 Little Gem lettuces, leaves picked, washed and dried ½ x 70g pack wild rocket 2 roasted red peppers from a jar, drained, thinly sliced and patted dry 5–6 radishes, sliced paper thin 1 cucumber, peeled and sliced into ribbons, core discarded 2 tbsp capers, drained and rinsed ½ x 30g pack chives, chopped ½ x 30g pack dill, chopped

For the dressing 75g raw cashew nuts 1 lemon, juiced 2 tbsp white wine vinegar 1 tbsp agave nectar or runny honey 2 garlic cloves, crushed 1 tbsp horseradish sauce 1 tbsp freshly squeezed orange juice or water

1 Put the cashews in a bowl, cover with water and leave to soak for 2–3 hours. 2 Drain the cashews then blitz with the other dressing ingredients (except the orange juice) in a food processor or with a hand-held stick blender. Season, then add the orange juice or a little cold water and blend until smooth and creamy. Strain into a bowl or jug. 3 Combine the salad ingredients and toss in the dressing to serve. Each serving contains Energy

Fat

Saturates

Sugars

Salt

632kJ 152kcal 8%

9g 13%

2g 9%

4g 5%

0·7g 12%

of the reference intake. See page 98. Carbohydrate 12g Protein 6g Fibre 2g

D R O

CKE

EW T SAL AD WITH CASH

E DR

PA K C H O I A N D C O C O N U T C O RN

There are many more Food Love Stories to discover online. Go to tesco.com/food-love-stories

LIFE HUB

MARVELLOUS

Make the most of spring with our pick of the best things to do, make and eat this month...

STAR BAKE Plate up an afternoon tea on tableware from the delicate new Gold Spot range. Serve your showstoppers on the Gold Spot Slogan 2-tier Cake Stand, Â£12 388-3685.

Recipe overleaf

PUD INTENTIONS For a guilt-free teatime treat, try these fruity cupcakes, which contain only naturally occurring sugars.

B E RRY B A N A N A C U P C A K E S Makes 12 Takes 30 mins, plus cooling and chilling Cost per serve 53p

2 large, very ripe bananas, mashed 1 egg, beaten 125ml sunflower oil 250g plain flour 1 tsp bicarbonate of soda 2 tsp baking powder 75g blueberries 75g raspberries For the icing 100g raspberries, plus 12 extra for decoration 2 tbsp Truvia 1 tsp cornflour 280g lighter soft cheese, at room temperature 1 tsp vanilla extract

1 Preheat the oven to gas 4, 180°C, fan 160°C, and line a cupcake tray with 12 paper cases. In a bowl, mix the bananas, egg and oil. Fold in the flour, bicarbonate of soda and baking powder, until well combined. 2 Fold in the berries then divide the mixture between the cupcake cases. Bake for 15 minutes, until risen and golden. Transfer to a wire rack to cool completely. 3 Meanwhile, make the icing. Mash the raspberries and tip into a small pan; cook for 2 minutes to release the juices. Strain and discard the seeds. Transfer the seedless coulis to the fridge for a few minutes. 4 In a food processor, blitz the Truvia and cornflour to combine, then whisk into the soft cheese to make a smooth, thick icing. Stir in the vanilla extract and chilled coulis, then chill for 1 hour. 5 Fill a piping bag with the chilled raspberry icing and pipe swirls onto the cooled cupcakes. Top each cake with a whole raspberry. Each serving contains Energy

1248kJ 299kcal 15%

Fat

Saturates

14g 3g 20% 16%

Sugars

Salt

6g 7%

0·5g 8%

of the reference intake. See page 98. Carbohydrate 26g Protein 6g Fibre 2g

PLEASED AS PUNCH

O R ra ap n tu ge re

Pink Tem ptat ion

Only naturally occurring sugars

Chill your summer drink without ice cubes watering it down: Summer Punch Mix, £2/350g (57p/100g) , is a mix of frozen chopped strawberry, cucumber, apple, orange and mint.

THANKS, DAD! SHOW DAD SOME LOVE AND SURPRISE HIM THIS FATHER’S DAY (18 JUNE) WITH OUR TESCO TANNOY TAKEOVER. HEAD TO TESCO.COM/TANNOY TAKEOVER FROM 12 JUNE FOR INFO AND THE CHANCE TO RECORD A PERSONAL MESSAGE OF THANKS TO BE PLAYED OUT IN STORE.

TASTE FILES

THE SLICE

IS RIGHT

Whether you’re on a gluten-free diet or just aiming to up your veg intake, Butternut Squash Sheets, £1·50/400g (38p/100g), make a great alternative to traditional pasta.

Su ga rd ro p

– Tomatoes –

finest* Pink Temptation, £1·50/300g (50p/100g), are tender and

ON PHIRE

A delicate sea vegetable, Samphire, £1·40/115g (£1·22/100g), is similar in flavour to asparagus, and pairs well with fish.

delicate, and make a great sauce.

finest* Orange Rapture, £1·50/220g (68p/100g), are sweet and fragrant. Their

striking colour makes them a vibrant addition to salads and sandwiches. finest* Sugardrop, £1·50/220g (68p/100g), are exceptionally sweet and juicy – the perfect snacking tomato.

LIFE HUB

BEST IN DOUGH

The new Ancient Grain Pavé, £1·50, is made from an earthy mix of spelt, millet, quinoa, barley and buckwheat flours, resulting in a nutty, nutritious loaf.

GO WILD!

M a ke th e m os t of th e M ay B a n k H o lid ay this ye a r…

Get out with the kids on a bug-, leaf- or flower-hunt: set aside an hour to explore, gently looking under stones and in long grass for insects, listening to the trees rustling and identifying the species. Download free printable nature hunt games at tes.co/natureprints.

RING THE CHANGES

Exclusive to Tesco, the new finest* Reduced Fat Chorizo Ring, £2·50/225g (£1·13/100g), means you can still enjoy the rich, smoky Spanish flavour – but with 30 per cent less fat.

GET FIT

CHILL

FOR LESS

Want to up your fitness levels this summer? Great news! Tesco Clubcard has partnered with PayAsUGym – no inductions, no contract, no monthly fee. Turn £5 Clubcard vouchers into a £15 PayAsUGym voucher, which you can use to buy discounted passes at any of the 2,000 gyms included. What better incentive to work out? Visit tesco.com/Clubcard to find out more.

Mix Ber ed ry

COOL COPPER

Copper cutlery is all the rage and this Shiny Copper Cutlery Set, £25, 16-piece, 115-5173, is lovely teamed with a crisp white napkin. Your table’s never looked so stylish!

d an ruit o ng n F Ma ssio Pa

SPUDS YOU LIKE

These made-to-share Potato Wedges with Katsu Curry, £2/510g (39p/100g), are tossed in turmeric and quinoa to add flavour and crunch, and come with a spiced katsu dip. Yum!

For a lighter treat on sunny days, add a scoop of Frozen Yogurt, £2/500ml (40p/100ml) , in Mango and Passion Fruit or Mixed Berry, to an Ice Cream Cone, 65p for 10 (7p each). With just 82 calories a scoop, who needs ice cream?

LIFE HUB

3 OF THE BEST Celebrate Vegetarian Week (15-21 May) with these tasty meals from the Vegetarian Kitchen range, all 3 for £5 until 13 June. Creamy Butternut Squash and Pesto Risotto £2·30/380g (61p/100g)

BANG ON!

Exclusive to Tesco, new MOR sausages are delicious and low fat. Try Pork, Super Green Veg and Lentil (top) or Pork, Beetroot and Bramley Apple, both £3 for 6 (50p each).

Mushroom and Ale Pie £2·30/400g (58p/100g)

GET FRUITY

Roasted Aubergine and Tomato Mozzarella Bake £2·30/ 380g (61p/100g)

WORDS BRYONY BOWIE RECIPE AND FOOD STYLING SUE HENDERSON PHOTOGRAPHY ADRIAN LAWRENCE PROP STYLING LYDIA BRUN IMAGES GETTY IMAGES

GUIDE

Limit fruit juice and smoothies to a small glass (150ml) a day.

It’s all too easy to get the proportions of your family’s diet wrong. This simple chart will help everyone strike a healthy balance…

ROLL WITH IT

Celebrate sarnies this British Sandwich Week (14-20 May). Try our lighter take on a classic, using finest* High Protein Loaf, 80p/400g (20p/100g), Lighter Soft Cheese, £1/250g (40p/100g), and Hot Smoked Salmon Flakes with Honey, £2·50/100g, with spinach, cucumber and dill.

New Fruit Indulgence Pots, £2/210g (95p/100g), provide one of your five a day and come with a pot of sauce to drizzle over. Try Strawberries and Cream (left), or Apple and Pear with

Salted Caramel.

CARBS

Opt for wholegrain or higher fibre versions with less fat, salt and sugar. They should make up more than a third of your diet.

FRUIT AND VEG

Roughly 40% of your daily diet should be a variety of fruit and veg – aim for at least five portions a day.

Eat foods high in fat, salt and sugar less often.

PROTEIN

Children can learn about healthy eating at home, choosing from more than 1,000 free resources, including games and puzzles, at tesco.com/ eathappyproject. There are also how-to videos and recipes to help you and your children cook healthy, Cook with unsaturated oils tasty meals together. and use small amounts.

DAIRY

Choose lower fat and sugar options.

Beans and pulses are sources of protein as well as fish, eggs and meat. Eat less processed meat.

LIFE HUB

3 TAKE

Easy vegan burger

Whether you’re vegan or simply cutting back on meat, these juicy plant-based burgers make a deliciously easy meal. Cook the Peanut and Avocado Burgers to pack instructions; meanwhile, halve two Seeded Burger Buns and lightly toast. Layer the burger with the lettuce and sliced tomatoes from the Classic Side Salad and sandwich in the buns.

Classic Side Salad, £1/120g (83p/100g)

KEEP IT COOL

Perfect in smoothies, on cereal or as dessert toppers, new Frozen Pomegranate Seeds, £2/300g (67p/100g) , Diced Coconut, £2/300g (67p/100g) , and Sliced Kiwi, £2/350g (57p/100g) , are super handy stored in your freezer.

BOWLED OVER

Serve up delicious dips in style with these beautiful terracotta-style Melamine Dip Dishes, £3 for 3 384-1938.

To get rid of nasty fridge odours, soak a clean sponge in lemon juice and place on a saucer in the fridge overnight.

For an easy rust remover, mix 1 tbsp lemon juice with 2 tbsp salt to form a paste. Apply to rust; scrub then rinse with water.

Seeded Burger Buns, 65p/6-pack or 2 packs for £1

DICED COCONUT

Handy hacks to spring clean your home the natural way

Clean mirrors and windows by mixing 1 tbsp white vinegar with 2 tbsp lemon juice. Stir in a cup of hot water, then put in a spray bottle and spritz away!

Peanut and Avocado Burgers, £1·50/227g (66p/100g)

POMEGRANATE SEEDS

…clean with lemons

For a sparkling dishwasher, put a container filled with lemon juice on the lowest rack and set the empty dishwasher to rinse.

SLICED KIWI

CHEERS!

Don’t let dietary requirements keep you from your fave tipple: Viña del Cura Rioja, £4·50/75cl, is veganfriendly, while BrewDog Vagabond, £1·80/330ml is gluten-free. Or try Peroni Nastro Azzurro Gluten Free, £6 for 4.

To remove limescale, put a few used lemon halves into the kettle, then fill with water and boil. Leave overnight, boil again in the morning; empty and rinse.

For more inventive ideas on how to clean with lemons, visit tes.co/cleanlemons.

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“

These options all prove that low on alcohol doesn’t have to mean low on taste. They each deliver loads of wonderful fruit flavours and are perfect for easy summer drinking.

“

James Davis, Master of Wine 32

TOP

Â£

I was only looking for juice

THE NEW FA SHION COLLEC TION AT

Selected stores and online. While stocks last. Delivery charges may apply.

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(£2/100ml).

LTH A E H

MYTHS

MYTH: VEGETARIAN = GOOD It’s true that studies suggest vegetarians are less likely to suffer from heart disease and cancer but, as Sian says, ‘It’s possible to be vegetarian and still eat badly. Ensure your diet has a range of proteins, with a variety of beans, pulses and dark greens to boost iron.’

Finding the truth about what food you and your family should be eating can be tricky, so we’ve cut through the headlines

very day, there seems to be a new report on the foods that are good – or bad – for us, and it often contradicts last week’s news. So why can’t the experts agree? ‘I get asked this all the time, but there’s no simple answer,’ says dietician Sian Porter. ‘New findings can raise questions about past beliefs, and that’s what’s going on here. Science evolves so that seemingly clear-cut ideas can change over time.’ And many experts are starting to realise that one size does not fit all – influences such as genes can mean a food might affect one person positively but another negatively. ‘We think it’s black and white – “this is good, this is bad” – but almost every food can be both,’ says nutritionist Bridget Benelam from the British Nutrition Foundation. Amid all this confusion, there are some myths that we definitely shouldn’t believe. So read on and get your family eating well...

MYTH: AVOID EGGS

‘When it was discovered that cholesterol raised the risk of heart disease, we thought that eating foods high in cholesterol would increase the levels of it in our bodies, so it was suggested that people limit their intake of eggs,’ says Bridget. ‘Over the years, though, science has disproved this.’ In fact a study by the University of Surrey found that people who eat two eggs a day as part of a 12-week calorie-controlled diet actually saw their cholesterol levels fall. If you like eggs, eat them.

MYTH: FAT MAKES YOU FAT Ounce for ounce, fat has more calories than any other nutrient, so it has long been shunned by dieters. But we just need to know which fats to eat. ‘Fat doesn’t need to be completely excluded from any diet, but it is important to control the portion sizes of fats and high-fat foods if trying to lose weight as they are so caloriedense,’ says Bridget. Try to eat sources of unsaturated fat, which don’t raise cholesterol – such as oily fish, avocados and nuts – and keep portions small.

HEALTHY EATING

MYTH: FRESH JUICE BEATS FRUIT Juices and smoothies are seen as a good way to get a lot of nutrients in one go and kids love them. ‘But when you juice a fruit, you remove the fibre – and most of us only get about half the fibre we need each day as it is,’ says Bridget. ‘Juices also have a lot of free sugars, which are high in calories.’ But you don’t need to ban juice – just stick to the recommended daily intake of one 150ml glass. Get the rest of your nutrients from whole fruit and veg.

MYTH: RAW IS BEST

‘The theory of raw eating is that cooking destroys enzymes and nutrients in food – but in fact, some foods actually release more nutrients when they are cooked,’ says Sian. For instance, roasting tomatoes for 30 minutes increases the amount of the antioxidant lycopene that is released. ‘Eat a good mix of cooked and raw foods,’ says Sian.

WORDS HELEN FOSTER PHOTOGRAPHY TOM REGESTER FOOD STYLING JOY SKIPPER PROP STYLING LYDIA BRUN

MYTH: EAT ORGANIC AND YOU’LL LOSE WEIGHT MYTH: GLUTEN IS BAD FOR YOU

‘This is a common belief among health bloggers but, for most people, there’s no evidence gluten does harm,’ says Sian. So why do so many people say they feel better when they stop eating it? It might be down to other changes in their diet: they often eat more veg and adopt a more varied diet. ‘I tell clients to try switching up their carbs before they ban gluten,’ says Sian. ‘Try oats for breakfast, have a sandwich for lunch then quinoa or rice for dinner.’

Don’t fall into the trap of thinking anything marked ‘organic’ has fewer calories than non-organic food. The science on this is simple: ‘If you consume more calories than your body needs in a day, you will gain weight,’ says Sian.

For delicious healthy recipes, visit tesco.com/realfood

SMALL CHANGES

BIG DIFFERENCE Want to have more time and money, and feel and eat better? Just switch your habits in the smallest of ways

READ MOOD-BOOSTING BOOKS If you like to read, try something from the Reading Well Mood-Boosting Books list (reading-well.org.uk) – titles chosen by readers and reading groups for being uplifting, such as Danny Baker’s autobiography, Going to Sea in a Sieve, and The House at Pooh Corner by AA Milne. The scheme, which is supported by the Department of Health, aims to combat depression, anxiety and stress. All the books on the list have been recommended and endorsed by health professionals, and have been tried and tested by people with experience of living with stress and anxiety.

CAFFEINE UP BEFORE YOUR CRUNCHES Research suggests a large cup of coffee (about 230-330ml with 179 milligrams of caffeine) can help you work out at a higher intensity without feeling like you’re trying much harder. Studies have found that cyclists could last 15 minutes longer after drinking caffeine one hour before working out. So put the kettle on, grab a mug of your favourite blend and let it fuel you to physical fitness!

Make school mornings less manic Play the kids’ favourite CD or playlist and get them to complete a different task during each song. For instance: get dressed by the end of the first track, shoes on by track two, teeth brushed by track three, bed made by the end of track four… It means less panic, less moaning, and everyone can have fun singing along. 38

We’re all guilty of quickly rinsing our hands under the tap without using soap – in fact, a third of us skip soap every time – but that could actually be worse than not washing them at all. ‘Wet and contaminated hands transfer bacteria more effectively to surfaces

than dry hands,’ explains Anthony Hilton, professor of applied microbiology at Aston University, Birmingham. And when you consider the average person carries more than 10 million bacteria on their hands, it’s enough to – quite literally – turn your stomach.

SUPERSIZE

TRE A E TH

TICKETS N OT SH S OE

Soap up to avoid sickness

BU Y

WELLBEING

Psychologists at San Francisco State University have found that experiences make us happier than objects, because the excitement of buying something fades faster than great memories. So next time you dip into your savings, use them for a datenight dinner, not a designer bag, which will probably go out of fashion before long anyway.

your salad leaves

There are fewer than 25 calories in a cereal bowl-sized portion of iceberg lettuce, but while it’s one of your five a day, it’s not exactly the biggest hitter on the salad nutrition scale. Try spinach – it’s also low in calories and it’s a better source of magnesium and vitamin A.

TAKE THE BOTHER OUT OF BREAKFAST

Keep sliced bread in the freezer to avoid ‘aghhh, no toast!’ moments. Or hard-boil six eggs and dry-fry a pack of lean bacon, chop and put in lidded containers. Throughout the week you can grab a handful of each, throw them into a wholemeal tortilla and, with a squirt of ketchup, you have a delicious breakfast wrap.

SWAP YOUR TABLET FOR A TABLE

We all know that eating in front of the computer or TV screen is bad for us, but do you know why? It can increase your food intake by a whopping 10 per cent because you’re not concentrating on what you’re doing or on whether you actually want those last few mouthfuls.

Shop smart Avoid trying to remember what you need to buy all in one go – and then going back to the shop for things you’ve forgotten – by keeping a pad and pen in the grocery cupboard. And keep notes stuck to the fridge, freezer and cleaning cupboard as well. When you see that something’s low or you use the last of it, write it down – and make sure the whole family does the same. When you go shopping, just tear off the lists and take them with you.

For more wellbeing tips, visit tescoliving.com

WELLBEING

UP PROTEIN and LOWER FAT

STOP SAYING ‘I’ll try’

(but keep the taste)

WORDS ALISON PALMER

People only use those words if they don’t think they can or they haven’t really got time. ‘Saying “I’ll try” can be misinterpreted as “I will” and leads to others being disappointed and you feeling stressed,’ says business coach Kate Tojeiro. Instead, say ‘I’m sorry, I can’t’ and explain why, or say ‘I will’, but set out your terms – you can do it next week, or you’ll share the job. You’ll feel happier and more relaxed and the other person will be clear what’s happening.

BE AWARE OF YOUR SPENDING

GIVE AWAY, don’t throw away

The UK throws away £13bn worth of food each year – an average of £470 per household. And no matter how frugal you are, you can always be better. Download OLIO, the free food-sharing app that connects neighbours with each other to advertise surplus food that can then be shared, not binned. You’ll try new flavours, save money, help others and be less wasteful.

ID ER

E WITH A SP RI

YOUR WALK O H S R NI

Research by the University of Essex found that a 30-second burst of speed at the end of your bike ride or walk can double your endorphins and increase your levels of noradrenaline, resulting in an improved mood for up to 90 minutes afterwards.

Love dolloping a tablespoon of soured cream (193 calories per 100ml) on your jacket potato or chilli con carne, but would like a lighter option? Swap it for the same amount of Greek yogurt (133 calories per 100ml), which is higher in protein and lower in fat.

For more wellbeing tips, visit tescoliving.com

Instead of handing over your debit card, withdraw a set amount of cash for the week. It really focuses your mind on how and why you spend money and where you’re wasting it. Psychologists at New York University have found that people spend less when they have to hand over cash rather than use a credit or debit card, which most view as ‘play money’.

HAPPY

FAMIL IES

Sunshine triggers the release of serotonin, the brain’s ‘happy’ chemical, so now the weather’s on the up and blue skies are here again, try eating more of your family meals outdoors. Not only will it boost your mood, but studies have shown we linger at the dining table longer when we’re eating alfresco, and enjoy livelier conversations because there are fewer distractions.

SfififiSfifiCIfiLfififiCfiSfifiFfiBfifiNSfifiN®fiBfifiNSfiFfifi FULLfiDfififiILSfifiNfififiWfifififiCLfiIMfiYfiUfififiICfififiS filufififixclufifififififififififiSCfifiCLUBCfifiDfififiLDfifiSfi WINfi1xfifinnualfifiafififiandfi4fiulfifimafifififafififififiackfipafifififififfififi yfiufifififififififififififififififififififififififififififififififififififi(for up to a family of 4).fi Wfinfi1xfifamfilyfiannualfipafifififor up to 5 people withfi1fidayfiVIfififixpfifififincfifi andfi2ficfifiafiufifififfifidfingfifixpfifififincfififiafifiSfififiLIFfifiCfinfifififi. Other prizes to be won

www.fifificfi.cfim/wfinfi Branston® is a registered trademark of Mizkan Euro Ltd and used under license. 2for1 offer: Visit www.endlessfun.co.uk for full details and terms and conditions. Age and other restrictions apply. THORPE PARK Resort offer until 01.11.17 and SEA LIFE Centres valid until 31.12.17. Excludes NI. Tesco wins: Terms and conditions apply, 18+, UK only. Enter at tesco.com/win. Internet access required. Prize draw opens 00:00 08.05.17 and closes 23:59 29.05.17. No purchase necessary. Prizes: THORPE PARK Resort - 1x Annual Pass and ultimate fast track passes for your first visit to THORPE PARK Resort (for up to a family of 4) or 1x family THORPE PARK Resort tickets plus Coaster Climb or Backstage tour (for up to 4 people) or 1x Family tickets for up to 4 people plus ultimate fast track. SEA LIFE Centres Win 1x family annual pass for up to 5 people with 1 day VIP experience and 2 creature feeding experiences at SEA LIFE Centres or 1x family annual pass for up to 5 people with 1 day VIP experience or 1x family annual pass for up to 5 people. Maximum one entry per person. For full terms and conditions, visit tesco.com/win. Promoter – Tesco, Tesco House, Shire Park, Kestrel Way, Welwyn Garden City, AL7 1GA.

WEEKEND

Letâ&#x20AC;&#x2122;s go Forget burgers and sausages, barbecues are the perfect chance to try fresh ideas for a flame-grilled feast

For more delicious barbecue ideas, visit tesco.com/realfood

B A K E D F E TA W I T H C H A RRE D C O U RG E T T E S GF Takes 25 mins Serves 6 Cost per serve £1·09

Source of vitamin C Source of protein 1 of your 5 a day 3 tbsp olive oil, plus extra for brushing 200g rainbow chard, stalks finely chopped and leaves reserved 1 x 200g pack feta, cut into chunks 1 lemon, zested and juiced ½ x 30g pack flat-leaf parsley, chopped ½ red chilli, seeded and chopped 1 tsp coriander seeds, crushed and ground 3 courgettes, sliced on the diagonal 1 garlic clove, finely chopped 150g baby spinach leaves 1 x 30g pack mint, leaves roughly torn

1 Brush 2 foil sheets (30cm x 40cm) with oil. Divide the chard stalks between them and put the feta on top. Scatter over the lemon zest and juice, parsley, chilli and coriander. Drizzle over 1 tbsp oil. Fold up the foil and seal. 2 If using a gas barbecue, preheat to medium, or if using charcoal wait until the coals are glowing and the flames have died down. Put the parcels on the barbecue for 15 minutes, turning halfway through. Rub 1 tbsp oil on the courgettes and cook for 3-4 minutes each side, until lightly charred. 3 Heat 1 tbsp oil in a pan over a medium heat. Fry the chard leaves for 4-5 minutes, until wilted. Add the garlic and cook for 1 minute. Toss the spinach, mint, courgettes and chard leaves in a bowl. Top with the feta and chard stalks. Drizzle over the juice from the parcels. Each serving contains Energy

749kJ 181kcal 9%

Fat

Saturates

15g 6g 21% 29%

Sugars

Salt

3g 3%

0·9g 16%

of the reference intake. See page 98. Carbohydrate 4g Protein 8g Fibre 2g

C H A RG RI L L E D P O TAT O S A L A D GF Takes 35 mins Serves 6 Cost per serve 61p

Low in fat Low in saturates Source of vitamin C Low in salt 1·25kg new potatoes, halved 10g dill, chopped 1 tbsp Dijon mustard 44

150g half-fat crème frâiche 1 x 30g pack flat-leaf parsley, chopped 1½ tbsp sherry vinegar

1 Boil the potatoes in a pan for around 10 minutes or until just tender; drain. 2 If using a gas barbecue, preheat to medium-high, or if using charcoal wait until the coals are glowing and the flames have died down. Grill the potatoes for 10-15 minutes, turning often, until crisp and golden. 3 Mix the remaining ingredients and season. Stir in the potatoes and serve. Each serving contains Energy

Fat

Saturates

Sugars

Salt

862kJ 203kcal 10%

5g 7%

3g 14%

3g 4%

0·4g 6%

of the reference intake. See page 98. Carbohydrate 38g Protein 4g Fibre 4g

C RU N C H Y S M O K Y S A L A D DF GF Takes 20 mins Serves 6 Cost per serve 97p

2 of your 5 a day Source of folate

Low in salt Low in saturates

1 cucumber, peeled into ribbons 150g radishes, sliced 5 spring onions, cut into 3cm lengths 250g asparagus, halved 150g mangetout 150g frozen or fresh peas 1 x 30g pack coriander, chopped For the dressing 3 tbsp olive oil 1 tbsp white wine vinegar 1 garlic clove, finely crushed 1 lemon, zested and juiced 2 tsp chipotle chilli and smoked paprika paste

1 Half-fill a bowl with water and ice. Add the cucumber, radish and onions. 2 Boil the asparagus, mangetout and peas in a pan of boiling water for 3 minutes. Drain, then add to the ice bowl with the other vegetables. Leave for 5 minutes, then drain and pat dry with kitchen towel. Toss all the veg in a salad bowl with half the coriander. 3 Whisk the dressing ingredients with 1 tbsp water and the remaining coriander. Drizzle over the salad. Each serving contains Energy

Fat

Saturates

Sugars

Salt

437kJ 105kcal 5%

7g 9%

1g 5%

5g 6%

0·1g 1%

of the reference intake. See page 98. Carbohydrate 7g Protein 5g Fibre 3g

TOP TIP

To increase fibre and vitamin B content, add the kernels from 2 boiled or barbecued sweetcorn cobs to the potato salad.

WEEKEND

For more delicious barbecue ideas, visit tesco.com/realfood

LLet George take care of

Tuna – Parma Ham Skewers with Gremolata Serves 4 Cooking time 8-10 minutes • Prep time 30 minutes (including 20 minutes for marinating) • •

Ingredients for Gremolata • 60g fresh basil • 60g fresh flat leaf parsley • Juice and zest of 2 lemons • 2 cloves garlic, finely chopped • 60ml extra virgin olive oil • Salt and pepper to taste

FOR MORE RECIPES VISITK MAN.CO.U

WWW.GEORGEFORE

For the Skewers 8 slices parma ham 24 cherry tomatoes 750g tuna, centre cut 8 skewers

• • • •

Method 1. For the gremolata combine the ingredients together and blend. Add seasoning to taste. 2. Cut the Tuna into approx. 2cm by 2cm cubes. Take 1/3 of the gremolata and mix it with the tuna, leave to marinate in the fridge for at least 20 minutes. 3. Start the skewers by first skewering one end of a slice of Parma ham and following with a tuna cube followed by a tomato, weave the Parma ham in between the tuna and tomato as you put each onto the skewers. 4. Pre heat the grill to maximum. Cook skewers for 8–10 minutes, turning occasionally until browned on all sides and the tuna is cooked through. 5. Plate and serve with the remaining gremolata on the side.

Entertaining 7 Portion Grill

*Measured against 20% fat content beef burgers (113g)

WEEKEND

B L AC K E N E D S P I C E D S PAT C H C O C K C H I C K E N Serves 6, plus leftovers DF GF Takes 1 hr 30 mins, plus marinating Cost per serve 61p

*Always wash your hands, work surface and all equipment used after preparing raw chicken.

High in protein

Low in salt

1 x 1·8kg large chicken 1 tbsp olive oil 3 tsp instant coffee granules 1 tbsp brown sugar 1 tsp allspice 2 tsp smoked paprika ½ tsp cayenne pepper

1 Remove the chicken backbone with sturdy scissors or poultry shears. Turn it breast side up then flatten it with

your hands*. Thread a metal skewer diagonally through a thigh to the opposite wing. Repeat with another skewer from the opposite thigh. 2 Mix the oil, coffee, sugar, allspice, paprika and cayenne in a bowl. Season, then rub all over the chicken. Marinate for 30 minutes in a shallow roasting dish at room temperature. Preheat the oven to gas 6, 200°C, fan 180°C. 3 Cook the chicken in the oven for 45 minutes. Meanwhile, if using a gas barbecue, preheat to medium-high or, if using charcoal, light it and wait until the coals are glowing and the flames have completely died down.

4 Put the chicken on the barbecue, breast side down, for 5-10 minutes until the skin is golden and charred. Turn over and cook for 5-10 minutes, until the chicken is cooked through with no pink meat showing and the juices run clear when a skewer is inserted into the thickest part of the leg. Leave to rest for 10 minutes, then remove the skewers and slice to serve. Each serving contains Energy

1291kJ 310kcal 16%

Fat

Saturates

21g 6g 30% 28%

Sugars

Salt

2g 2%

0·6g 10%

of the reference intake. See page 98. Carbohydrate 2g Protein 30g Fibre <1g

For more delicious barbecue ideas, visit tesco.com/realfood

WEEKEND

SOFT OPTION

S U M M E R S PA RK L E R DF GF Serves 6 Takes 5 mins Cost per serve £1·60

Fat free

Low in salt

1 x 75cl bottle finest* Provence rosé 3 tbsp agave nectar 1 lemon, sliced 2 limes, sliced 10 sprigs mint large handful ice 500ml sparkling water

1 Pour the rosé and agave into a large jug. Squeeze the lemon and lime slices over then drop them in, with the mint. 2 Stir to combine, then add the ice and sparkling water. Serve in glasses. Each serving contains Energy

Fat

Saturates

Sugars

Salt

511kJ 123kcal 6%

0g 0%

4g 5%

0·0g 0%

of the reference intake. See page 98. Carbohydrate 9g Protein 0g Fibre 1g

G RI D D L E D PINEAPPLE WITH SMOKED B RE AD AND B AN AN A ICE CRE AM DF Serves 6 Takes 35 mins, plus freezing Cost per serve 58p

Low in fat 2 of your 5 a day Low in saturates 4 ripe bananas, peeled 2 slices brown bread 4 tbsp maple syrup 2 pineapples, peeled and each cut into 6 wedges ½ tsp ground cinnamon

1 Put the bananas in a freezer bag or freezer-proof container and freeze for 6-8 hours, until completely frozen. 2 Heat a griddle pan over a high heat and toast the bread slices for 1-2 minutes each side to get char marks. Alternatively, do this on a charcoal barbecue once the coals are glowing and the flames have died down. Whizz

For more delicious barbecue ideas, visit tesco.com/realfood

the toast in a food processor until fine breadcrumbs form. Remove and cool. 3 Pulse the frozen bananas in the food processor until breadcrumblike in consistency. Add 3 tbsp maple syrup and the breadcrumbs and whizz until smooth and combined. Pour into a freezerproof container and freeze until ready to serve. 4 If using a gas barbecue, preheat to medium, or if using charcoal wait for the last glowing embers. Brush the remaining maple syrup over the pineapple wedges and sprinkle with the ground cinnamon. Cook for 5-6 minutes on each side until charred and golden then serve with the ice cream. Each serving contains Energy

Fat

605kJ 142kcal 7%

1g 1%

Saturates

Sugars

Salt

<1g 25g 0·2g 1% 28% 3%

of the reference intake. See page 98. Carbohydrate 34g Protein 3g Fibre 2g

RECIPES HANNAH YEADON PHOTOGRAPHY TOBY SCOTT FOOD STYLING EMMA JANE FROST PROP STYLING TAMZIN FERDINANDO

Turn the Sparkler into a mocktail by using cranberry juice instead of rosé.

BBQ KING

‘This can cook 24 burgers at once and the electronic ignition fires it up easily. There’s even a bottle opener on the front,’ says Darren. Premium 4-burner gas BBQ with side burner and cover, in silver, £250 661-3793

Summer Gas, charcoal or portable: how do you choose? Tesco barbecue expert Darren Organ is here to help you pick the right grill 50

GRILL SEEKER 1

WHY BUY GAS?

is the quickest option •forGasbarbecuing: it’ll take only

3 ‘This burner is handy for heating beans or frying onions’

5-10 minutes to heat up and stay hot as long as you want. They are easier to clean than charcoal ones - just take it apart and wash it. 2 The adjustable temperature means it’s less likely you’ll burn your burgers! If barbecuing a roasting joint, pick an even one with a marbling of fat. ‘Great for parties: the ‘A lid helps it cook and grill is big keeps in the smoky enough flavour,’ says barbecue to cook expert Darren Organ. 32 burgers!’

• • •

1 4-burner gas BBQ with side burner, in black, £85 130-0863 2 6-burner gas BBQ with side burner and cover, in black, £300 152-4272 3 Landmann Grillchef 2-burner gas BBQ, in black, £100 511-6680

WHY CHOOSE CHARCOAL? Charcoal barbecues are •simple to use, effective and often the most cost-effective buys. Lighter to move and smaller than gas barbecues, charcoal barbecues take up less space so can be stored easily. ‘Wheels make them easy to move about,’ adds Darren. Many foodies are big fans of the smoky flavour charcoal gives food. Steaks, chicken and aubergines cook particularly well on them.

•

1 ‘A three-part grill on this makes it easier to add charcoal – and the parts will fit in your dishwasher!’

1B arrel charcoal BBQ with cover, £40 440-2387 2 Kettle BBQ, in grey, £50 478-9042 3 Starter kettle BBQ set with tools and cover, £20 505-8166

…OR GO PORTABLE?

•

ke e

•

‘L

are all designed to be easy to take to the park or beach. ‘Our square bucket even folds flat, making it the easiest of all to pack in the car,’ says Darren. Take these with you on camping trips and to festivals and you can enjoy deliciously 3 barbecued food away from ‘The only square home. Perfect if you’re planning a sociable summer! barbecue to fold flat, Gas versions require a making it easy canister that will give you to take out a few hours’ cooking time. and about’

’

No garden? These mini •barbecues are for you as they

i n th a t s m o k y

fla

1 Portable gas BBQ, in black, £50 337-1519 2 Portable charcoal grill ball BBQ, in black, £15 501-7958 3 Square foldable bucket BBQ, £10 Available in store only

For more brilliant barbecue options, visit tesco.com/direct

Pick of

THE CROP Meat isn’t the only way to get protein – here are four veg-packed meals that will keep the family going

Brunch TO

HIGH IN PROTEIN LOW IN SATURATES LOW IN SALT SOURCE OF FOLATE 52

WIT LE B AM

LE H KA

A N D ROA S T E D M U SHR

( re

cip

e o n

)

PROTEIN POWER

Packed lunch

RAINBOW SOBA SALAD WITH G I N G E R A N D M I S O D RE S S I N G DF Serves 2 Takes 15 mins Cost per serve £1·42

2 of your 5 a day Low in saturates Source of protein 84g soba noodles (1 bundle from a 250g pack) 2 carrots, peeled and shredded ¼ small red cabbage, finely sliced 1 x 150g pack edamame beans 6 radishes, finely sliced handful coriander leaves For the dressing 3 tbsp rice vinegar 2 tbsp olive oil 1 tbsp sesame oil ½ tbsp runny honey 2 tsp miso paste ½ tbsp reduced salt soy sauce 3cm piece ginger, finely grated

FULL OF BEANS

To add protein, consider adding beans or pulses.

1 Add the noodles to a large pan of simmering water and cook for 3-4 minutes, until al dente. Rinse in cold water in a colander, then drain well. 2 Put the dressing ingredients in a bowl and whisk together. 3 In another bowl, combine the noodles, vegetables and coriander, and serve with some of the dressing drizzled over. Save any remaining dressing for use in other salads. Each serving contains Energy

1734kJ 413kcal 21%

Fat

Saturates

Sugars

Salt

17g 3g 17g 1·6g 24% 13% 19% 27%

of the reference intake. See page 98. Carbohydrate 49g Protein 16g Fibre 13g

For more delicious protein-packed recipes, visit tesco.com/realfood

Friday night fakeaway

2 OF YOUR 5 A DAY LOW IN SALT HIGH IN PROTEIN

TOP TIP

( re

cip

e on page

56)

If you want to make this recipe vegan, use dairy-free yogurt and switch the paneer for tofu.

PROTEIN POWER

W H O L E M E A L N AC H O S WITH SPICY PINTO B E A N S A N D G UAC A M O L E

Sharing snack

( re c i p e o n p a g e 5 6 )

2 OF YOUR 5 A DAY SOURCE OF PROTEIN

For more delicious protein-packed recipes, visit tesco.com/realfood

PROTEIN POWER

TOFU SCRAMBLE WITH K ALE A N D ROA S T E D M U S H RO O M S DF GF Serves 2 Takes 25 mins, plus drying Cost per serve 66p

High in protein Low in saturates Low in salt Source of folate 1/2 x 396g pack firm tofu 250g chestnut mushrooms, halved if large 4 tsp olive oil 1 small onion, diced ½ tsp ground turmeric ½ x 206g pack kale a squeeze of lemon juice 1 red chilli, seeded and sliced vegan hot sauce or ketchup, to serve

RECIPES ANNA CRANE PHOTOGRAPHY IAN WALLACE FOOD AND PROP STYLING LOUISE PICKFORD

1 Drain the tofu and pat with kitchen paper to remove excess moisture. Wrap it in a clean tea towel, put a heavy pan on top and leave to dry out until required. 2 Preheat the oven to gas 6, 200°C, fan 180°C. Put the mushrooms on a baking tray, drizzle with 1 tsp oil, season, then roast for 20-25 minutes, until cooked and juicy. 3 Meanwhile, put 2 tsp oil and the onion in a frying pan and cook gently for 8-10 minutes, until soft. Add the turmeric and crumble in the tofu. Cook for about 2-3 minutes, stirring. Add the kale, lemon juice and the remaining oil and keep cooking for about 5 minutes, or until the kale wilts. 4 Add the chilli and cook for a further 4-5 minutes. If you want your tofu to be a bit drier, keep cooking gently, stirring often, until it is cooked to your liking. Serve the tofu scramble with the mushrooms and a dollop of vegan hot sauce or ketchup.

Each serving contains Energy

982kJ 236kcal 12%

Fat

Saturates

15g 2g 21% 12%

Sugars

Salt

6g 7%

0·6g 10%

of the reference intake. See page 98. Carbohydrate 9g Protein 18g Fibre 5g

PA N E E R T I K K A M A S A L A GF Serves 4 Takes 45 mins, plus marinating Cost per serve £1·52

High in protein Low in salt 2 of your 5 a day 1½ x 226g packs paneer 150g low-fat Greek yogurt 2 tbsp vegetable oil 2 tsp garlic purée 2 tsp ginger purée

3 tsp tikka curry powder 1 red onion, chopped 1 green chilli, chopped 15 unsalted cashew nuts 1 bay leaf 3 cardamom pods 1 x 500g carton passata 150g frozen garden peas coriander leaves, to serve 250g brown basmati rice, cooked to pack instructions, to serve mixed chopped salad, to serve

1 Cut the paneer into chunks. Mix 50g yogurt with 1/2 tbsp oil, 1 tsp each of the garlic and ginger purées, and 2 tsp curry powder. Add the paneer and turn to coat. Leave to marinate for at least 30 minutes at room temperature, or overnight in the fridge. 2 In a food processor, blitz the onion, chilli and cashews to a paste. Tip into a bowl. 3 In a large heavy-based pan, heat the remaining oil. Add the bay leaf, cardamom pods and the remaining garlic and ginger purées, and sauté for 30 seconds. Add the onion paste and cook for 5 minutes. 4 Add the passata and cook for about 25 minutes, stirring often, until it starts to dry out and stick. Stir in the remaining 1 tsp curry powder and cook for 1 minute more. 5 While the sauce is cooking, heat a large griddle pan. Once hot, add the paneer chunks and cook for a few minutes on each side until golden and charred, turning with a palette knife for even cooking. 6 Add 400ml boiled water and the peas to the dry tomato mix to make a sauce, simmer for 4-5 minutes. Remove the bay leaf and the cardamom pods. Stir in the remaining yogurt and the paneer to heat through. Scatter over the coriander leaves and serve with the rice and salad. Each serving contains Energy

2248kJ 530kcal 27%

Fat

Saturates

Sugars

Salt

16g 6g 15g 0·7g 22% 28% 17% 12%

of the reference intake. See page 98. Carbohydrate 68g Protein 33g Fibre 6g

W H O L E M E A L N AC H O S WITH SPICY PINTO BEANS A N D G UAC A M O L E Serves 4 Takes 30 mins Cost per serve £1·14

2 of your 5 a day

1 x 30g pack coriander, stalks finely chopped, leaves reserved 2 tsp mild chilli powder 2 tbsp tomato purée 2 x 390g tins pinto beans, drained and rinsed 2 ripe vine tomatoes, diced 1 avocado 1 lime, ½ juiced, 1/2 cut into wedges 4 wholemeal tortilla wraps 75g lighter Cheddar, grated 4 tbsp low-fat natural yogurt sliced green jalapeños in brine, rinsed, to serve

1 To make the spicy beans, heat a heavy-bottomed pan and add the oil and onion. Cook gently for 5 minutes to soften, then add the diced garlic and chopped coriander stalks. Cook for another 5 minutes, or until the onion is very soft and translucent. Stir through the chilli powder and tomato purée. Add the beans and 200ml freshly boiled water, then simmer for about 15 minutes until most of the liquid has gone. Stir through the tomatoes. 2 Meanwhile, make the guacamole. Mash the avocado with the crushed garlic, lime juice and seasoning. 3 Heat a frying pan. Brush one side of a tortilla with oil and put the oil side down in the hot pan. Cook gently for 3 minutes, or until golden, then brush the other side with oil, turn carefully and cook the other side. Repeat with the remaining tortillas. Cut each tortilla into thin wedges while warm, then leave to cool and crisp up. 4 Heat the grill. Put the beans in one baking dish or 4 individual heatproof dishes and scatter with cheese. Grill for 5 minutes, or until the cheese melts. 5 Serve the beans with the tortilla chips on the side, and a dollop each of guacamole and yogurt. Scatter over the jalapeños and coriander leaves and serve with lime wedges alongside. Each serving contains

Source of protein

2 tsp olive oil, plus extra for brushing 1 red onion, diced 3 garlic cloves, 2 diced, 1 crushed

Energy

1597kJ 380kcal 19%

Fat

Saturates

15g 6g 21% 29%

Sugars

Salt

6g 7%

1·5g 24%

of the reference intake. See page 98. Carbohydrate 40g Protein 20g Fibre 13g

Half price

PROMOTION

CRUNCH TIME Get set to revitalise your lunchtimes with new tasty Jacob’s Ciabatta Crackers

ove the taste of speciality breads, but wish there were an alternative? Jacob’s new range of Ciabatta Crackers is your answer… and they’re set to reinvent your lunches! Available in two tasty flavours – Original, and Caramelised Onion – they have the crunch that cracker-lovers enjoy, with the delicious taste of ciabatta bread. Better still, they come in boxes of five packs, each with three crackers, making them perfect to take to work for lunch. Jacob’s Ciabatta Crackers are delicious with salads or soup and can be turned into an open sandwich with a variety of toppings. Try the ideas below for some cracking inspiration…

Jacob’s Ciabatta Original Crackers, £1·39/5x3x28g, Jacob’s Ciabatta Caramelised Onion Crackers, £1·39/5x3x28g

PANZANELLA SALAD Serves 4 Takes 10 mins Cost per serve 91p 3 tbsp extra-virgin olive oil 1 tbsp red wine vinegar ½ tsp each honey and Dijon mustard 300g tomatoes on the vine, cut into wedges 1 red and 1 yellow pepper, seeded and sliced 1 small red onion, peeled and thinly sliced 1 tbsp capers 6 Jacob’s Caramelised Onion Ciabatta Crackers, roughly broken 1 x 60g pack babyleaf salad 8-10 basil leaves

1 Whisk together the oil, vinegar, honey and mustard in a large bowl. Season well. 2 Toss the tomatoes, peppers, onion, capers and Jacob’s Crackers in the dressing. 3 Arrange the salad on plates and spoon over the vegetables. Garnish with basil to serve. Each serving contains Energy

761kJ 182kcal 9%

Fat

Saturates

10g 2g 15% 10%

Sugars

Salt

8g 9%

0·8g 13%

of the reference intake. See page 98. Carbohydrate 18g Protein 4g Fibre 3g

OPEN TO SUGGESTIONS For an original starter or crunchy bite, top Jacob’s Caramelised Onion Ciabatta Crackers with a generous spread of cream cheese, slices of cooked beetroot, smoked salmon and a sprig of dill. Season with freshly ground black pepper to serve.

SUPER WITH SOUP Jacob’s Ciabatta Crackers add a flavoursome crunch broken up and added to summer soups such as iced pea and mint soup.

FIND OUT MORE For ideas and inspiration, visit youtube.com/JacobsSnacks

COOK SMART

Everyday easy These delicious midweek meals are fast, nutritiousâ&#x20AC;¦ and contain fewer than 450 calories per serving. Enjoy!

HIGH IN PROTEIN 1 OF YOUR 5 A DAY T h a i s t e a k w i th spiced Asian slaw ( re c i p e o n p a g e 6 0 )

SOURCE OF VITAMIN B12 For more delicious family recipes, visit tesco.com/realfood

THAI STEAK WITH S P I C E D A S I A N S L AW Serves 4 Takes 25 mins Cost per serve £1·90

High in protein 1 of your 5 a day Source of vitamin B12 1 x 395g pack thin cut beef steaks 4 tbsp Thai massaman curry paste ½ head of Chinese leaf, shredded 100g mangetout, finely shredded 125g radishes, thinly sliced 2 limes, juiced 1 x 30g pack coriander, chopped 1 red chilli, finely chopped 1 x 250g packs Thai inspired grains or wholegrain rice

1 Put the beef in a shallow bowl and rub all over with the curry paste. Leave to marinate for 10 minutes. 2 Meanwhile, put the Chinese leaf, mangetout and radishes in a bowl, toss with the lime juice, coriander and chilli, then season and set aside. Cook the grains or rice following the pack instructions. 3 Heat a nonstick frying pan until hot and cook the steaks in 2 batches for 1 minute on each side, or until cooked to your liking. Cover with foil and rest for a few minutes, then cut into thin strips. 4 Serve the grains alongside the slaw, with the steak on top. Each serving contains Energy

1227kJ 292kcal 15%

Fat

Saturates

9g 4g 13% 22%

Sugars

Salt

7g 7%

1·4g 24%

of the reference intake. See page 98. Carbohydrate 23g Protein 27g Fibre 8g

SWAP OUT THE SALT

Reduce the salt by omitting the stock cube and mixing the lemon juice with boiling water.

C H I C K E N T R AY B A K E W I T H V I N E T O M AT O E S A N D C O U RG E T T E S Serves 4 Takes 40 mins Cost per serve £2·21

Low fat High in protein 1 of your 5 a day 300g baking potatoes, scrubbed, halved lengthways and cut into 1cm half-moons 500g courgettes, halved lengthways and cut into 1cm half-moons 1 x 220g pack green beans, trimmed 4 chicken breasts 1 x 220g pack cherry tomatoes on the vine, separated into 4 vines 1 large lemon, zested and juiced 1 tbsp olive oil 200ml chicken stock, made with 1 cube

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the potatoes into a large 60

For more delicious family recipes, visit tesco.com/realfood

saucepan of boiling salted water; cook for 5 minutes. Drain well, then put in a large roasting tin with the courgettes and green beans; toss together. 2 Put the chicken breasts between 2 sheets of clingfilm and use a rolling pin to bash to a thickness of roughly 1cm. Put the chicken on top of the veg in the tin along with the tomatoes. 3 Scatter over the lemon zest, drizzle with the oil and season. Cook on the top shelf of the oven for 20 minutes, or until the chicken is cooked through with no pink meat showing. Mix the stock and lemon juice, then pour over and cook for a further 2-3 minutes. Each serving contains Energy

Fat

Saturates

Sugars

Salt

1500kJ 356kcal 18%

6g 9%

1g 7%

5g 5%

1·5g 25%

of the reference intake. See page 98. Carbohydrate 31g Protein 46g Fibre 4g

COOK SMART

S A RD I N E S W I T H ROA S T E D C AU L I F L O W E R A N D L I M E G RE M O L ATA Serves 4 DF GF Takes 30 mins Cost per serve £1·20

2 of your 5 a day Low in saturates High in protein Low in salt

500g cauliflower florets 1 red and 1 green pepper, seeded and chopped into chunks 1 x 400g tin chickpeas, rinsed and drained 1 tbsp olive oil ½ x 30g pack dill, finely chopped 1 garlic clove, crushed 1 lime, zested and juiced 8 sardines, gutted and cleaned

2 Meanwhile, make the gremolata by mixing the dill, garlic, lime zest and juice. Season to taste and set aside. 3 While the vegetables are roasting, cook the sardines in a nonstick frying pan for 4-5 minutes on each side over a medium-high heat. 4 Divide the vegetables between four plates and top each with two sardines. Sprinkle with the gremolata.

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the cauliflower, peppers and chickpeas into a large roasting tin and drizzle with the oil; season and mix. Roast on the top shelf for 25 minutes.

Each serving contains Energy

1346kJ 322kcal 16%

Fat

Saturates

13g 3g 18% 15%

Sugars

Salt

7g 8%

0·7g 12%

of the reference intake. See page 98. Carbohydrate 19g Protein 33g Fibre 3g

2 OF YOUR 5 A DAY LOW IN SATURATES HIGH IN PROTEIN LOW IN SALT 61

OUR COVER RECIPE F I S H B U RRI T O B O W L S Serves 4 DF GF Takes 25 mins Cost per serve £1·89

Low in salt Low in saturates High in protein 1 of your 5 a day 150g basmati rice 1 tsp garlic salt 2 tsp paprika 2 tsp ground cumin 550g basa fillets, halved 2 tbsp olive oil 400g can black-eyed beans, drained and rinsed 200g tomatoes, chopped ¼ red onion, very finely chopped ½ x 30g pack flat-leaf parsley, chopped, plus extra to garnish 2 Little Gem lettuces, leaves torn 1 x 150ml pot soured cream (optional) lime wedges, to serve

1 In a pan, cover the rice with water and add a pinch of salt. Cover with a lid, bring to a simmer and cook for 10 minutes. 2 Meanwhile, mix the garlic salt, paprika and cumin in a small bowl. Lay out the fish on a tray, sprinkle the spice mix over both sides and rub in. 3 In a nonstick frying pan set over a medium heat, add 1 tbsp oil and cook half the fillets for 3-4 minutes each side. Remove and keep warm while you repeat with the remaining fillets and oil. 4 Drain the rice well and tip back into the pan. Mix in the beans and gently warm them through over a low heat. 5 Make a salsa by mixing the tomatoes, onion and parsley. Season to taste. 6 Slice the fish, then divide the sliced fish and the rice between 4 bowls. Serve with a handful of lettuce leaves and a dollop of soured cream, if using. Spoon over the salsa and garnish with parsley leaves and lime wedges for squeezing over. Each serving contains Energy

1654kJ 395kcal 20%

Fat

Saturates

10g 2g 14% 12%

Sugars

Salt

4g 4%

0·6g 11%

of the reference intake. See page 98. Carbohydrate 46g Protein 34g Fibre 7g

COOK SMART

LOW IN SALT LOW IN SATURATES HIGH IN PROTEIN 1 OF YOUR 5 A DAY

For more delicious family recipes, visit tesco.com/realfood

COOK SMART

C A RRO T A N D F E TA B U RG E RS Serves 4 (freeze cooked burgers) Takes 35 mins Cost per serve 87p

1 of your 5 a day

High in protein

2 red onions, 1 sliced, 1 chopped 1 lemon, juiced 1 tsp olive oil 1 x 390g tin green lentils, drained 2 tsp ground cumin 200g carrots, coarsely grated 75g wholemeal breadcrumbs 1 egg 100g feta, crumbled 1 x 70g pack wild rocket For the tzatziki 100g cucumber, seeded and finely diced 100g natural 0% fat yogurt ⅓ x 30g pack mint, leaves chopped

1 OF YOUR 5 A DAY

2-3 minutes. Add the lentils and turn up the heat. Cook for 2 minutes to evaporate the liquid, adding the cumin towards the end. Tip into a bowl. 3 Add the carrot, breadcrumbs and egg to the bowl and mix. Fold in the feta and shape into 4 burgers 8cm wide and 2cm tall. Transfer to a baking tray lined with baking paper; bake for 15 minutes. 4 Mix the cucumber with the yogurt and mint; season. Serve the burger with a dollop of tzatziki and the rest alongside, with the marinated onion and rocket.

HIGH IN PROTEIN

Each serving contains Energy

975kJ 232kcal 12%

Fat

Saturates

Sugars

Salt

9g 4g 9g 1·3g 13% 22% 10% 22%

of the reference intake. See page 98. Carbohydrate 25g Protein 14g Fibre 5g

TOP TIP

You can serve the burgers, tzatziki and salad in wholemeal rolls. They also taste great cold, making an ideal lunch on the move.

RECIPES BREN PARKINS-KNIGHT PHOTOGRAPHY GARETH MORGANS FOOD STYLING SAL HENLEY PROP STYLING JENNY IGGLEDEN

1 Preheat the oven to gas 7, 220°C, fan 200°C. Marinate the sliced onions with the lemon juice for 30 minutes; drain. 2 Heat the oil in a pan over a medium heat and cook the chopped onion for

Bright ideas Revamp your weekday meals with our handy tricks and tips at tes.co/easymidweek 64

For more delicious family recipes, visit tesco.com/realfood

TROLLEY DASH

MEAL MATHS Roasted spring veg salad

Preheat the oven to gas 6, 200°C, fan 180°C. Halve each potato in a 1 x 750g bag Miniature Potatoes; tip into a roasting dish. Drizzle with 1 tbsp olive oil; season. Roast for 40 minutes. Mix in 1 x 190g pack Asparagus and Tenderstem Broccoli*; add ½ tbsp oil. Scatter over 100g Goat’s Cheese. Roast for 15 minutes. Toss with 3 tbsp Citrus & Chilli Dressing.

Serves 6 as a side Cost per serve 70p

Each serving contains Energy

776kJ 185kcal 9%

Fat

Saturates

Sugars

Salt

3g 3%

0·4g 7%

9g 3g 12% 16%

of the reference intake. See page 98. Carbohydrate 22g Protein 6g Fibre 3g

Fresh tuna salad

DF GF

Heat 1 tsp oil in a frying pan over a medium heat and fry 2 x Yellowfin Tuna Steaks for 1½-2 minutes each side for medium, or until cooked to your liking. Remove and slice. Stir-fry 1 x 300g pack Rice Noodles for 1 minute. Toss with 2 x 80g packs Pineapple Fingers, diced, and 3 tbsp Healthy Living Thai Sweet Chilli Dressing. Top with any chopped soft herbs you have (optional). Each serving contains Energy

Fat

Saturates

2097kJ 496kcal 25%

7g 10%

1g 6%

Sugars

Serves 2 Cost per serve £4·23

Salt

14g 0·4g 16% 7%

of the reference intake. See page 98. Carbohydrate 71g Protein 36g Fibre 2g

Duck and watercress salad

Serves 2 Cost per serve £1·77

Thinly slice 100g Radishes and toss with 1 x 85g bag Watercress and 2 tbsp Mango, Lime and Chilli Dressing, then divide between 2 plates. Mix 1 x 130g pack Aromatic Hoisin Duck with the hoisin sauce included in the packet, then divide between the salads. Each serving contains Energy

755kJ 181kcal 9%

Fat

Saturates

Sugars

Salt

9g 2g 11g 0·9g 12% 11% 12% 16%

of the reference intake. See page 98. Carbohydrate 12g Protein 13g Fibre 1g

Brilliantly simple For more quick recipes, go to tes.co/mealmaths

RECIPES LUCY NETHERTON PHOTOGRAPHY GARETH MORGANS FOOD STYLING SAL HENLEY PROP STYLING JENNY IGGLEDEN *Packaging may change subject to availability.

Delicious salads made with four key ingredients

PROMOTION Hydrate, hydrate, hydrate

Place a big bottle of water on the table every time you dish up and help keep your whole family hydrated. Nestlé Pure Life Still Spring Water is a simple change you can make at mealtimes, encouraging everyone to pour a large glass of refreshing water to enjoy with their food. After all, when you drink well, you live well. Nestlé® Pure Life® Still Spring Water, 55p/1·5ltr (4p/100ml)

TIP Make sure everyone has a glass of water with each meal, and take time to enjoy eating together as a family and talking about your day.

*Promotional price available 10-30 May 2017 in store only. Normal price £1·30.

Keep it sweet!

If you’re looking for a tasty way to lower the calories then Silver Spoon Half Spoon is the answer. With the same sweet taste and crunchy texture as the sugar you’re used to, it contains just half the calories. Simply replace a spoonful of sugar with half a spoonful of Half Spoon for the same sweetness. Made with Silver Spoon sugar and a touch of sweetener, Half Spoon is just the thing in your tea or coffee, sprinkled over breakfast cereals and fruit, or in your bakes. It works perfectly in this recipe for mouthwatering Carrot Cake Muffins with a Yogurt Topping. Preheat the oven to gas 3, 170°C, fan 150°C and line a 12-hole muffin tray with paper muffin cases. Put 225g plain flour, 1 tsp bicarbonate of soda, 11/2 tsp baking powder, 110g Silver Spoon Half Spoon, 1 tsp cinnamon and 75g raisins in a bowl and mix well. Put 175ml sunflower oil, 2 eggs, 180g grated carrot (approx 2) and 150g drained, crushed pineapple slices in a separate bowl and mix well. Add the

wet mix to the dry and use a wooden spoon to fold together until combined. Spoon into the paper muffin cases and bake for 20 minutes. Remove from the tin and leave to cool completely. For the topping, put 25g Half Spoon in a blender and blitz to a fine powder. Add 250g full-fat Greek yogurt and 1 tsp vanilla paste and mix with the sugar to combine. Spread over the muffins and sprinkle with 20g chopped walnuts. Silver Spoon Half Spoon £1*/500g (20p/100g)

Get great grains

Thanks to Uncle Ben’s, it’s never been easier to make the switch to healthy wholegrains. Simply grab a pouch of Uncle Ben’s Rice and Grains Wholegrain and Quinoa, pop it in the microwave and in two minutes it’s ready to eat. A great source of fibre and free from artificial colours, flavours or preservatives, you’re guaranteed a dish that’s tasty and hassle-free. Try it with this aromatic Soy and Honey Baked Salmon Fillet. Preheat the oven to gas 4, 180°C, fan 160°C. Lay two boneless salmon fillets on a sheet of foil. Mix 1 tbsp honey with 2 tbsp reduced salt soy sauce; pour over the salmon, top with half a red chilli and bake for 10-12 minutes. Serve with griddled broccoli for a meal for two that’s nutritious and delicious.

Uncle Ben’s Rice and Grains range, £1·99/220g each (90p/100g)

PROMOTION M

Just the juice

Fling open the doors and get the family into the garden for some fresh air and fun. While the kids are busy with their games, make sure they each have a pouch of Capri-Sun No Added Sugar on hand for when they get thirsty. It’s made with real fruit juice and no added sugar, artificial colours es or preservatives, and comes in orange, blackcurrant, tropical or summer berriess fl flavours. Capri-Sun No Added Sugar £2·95/10 x 200ml packs (30p each)

8 7

Boost the flavour

Liven up lunches with the authentic taste of Thailand. Reach for a bottle of Blue Dragon Light Sweet Chilli and you’ll get an intense burst of flavour. This fiery blend of red chilli and garlic contains 35 per cent less sugar than the original and is so versatile: you can squirt it on sandwiches, salads and more. Try it in a Sweet Chilli Chicken Flatbread, Blue Dragon serves 2. Shred 1 ready to eat roast chicken Sweet Chilli Light, breast, skin removed. Mix with 1 tbsp Blue £1·99/350g (57p/100g) Dragon Light Sweet Chilli Sauce and a small handful of chopped coriander; season. Mix FIND OUT 2 tbsp light mayonnaise with 1 tsp sesame MORE oil. Open 2 multi-seed folded flatbreads and spread with the mayo mix. Add a small @bluedragonuk handful of rocket and some sliced pepper, top with the chicken and fold back. Serve /bluedragonfans with a little extra sauce on the side.

Switch it up

Try Nestlé GoFree® Honey Flakes, these deliciously crispy flakes of gluten-free golden corn with just a hint of honey are great splashed with cold milk and a handful of mixed berries any time of day. They contain five vitamins and are fortified with iron. You can tuck in, happily knowing they’re Coeliac UK approved, as are the other varieties: Nestlé GoFree® Corn Flakes, Rice Pops and Coco Rice. GoFree® Honey Flakes, £1·50***/500g (30p/100g)

***Promotional price available 3-23 May 2017. Normal price £2·20. ® Reg. Trademark of Société des Produits Nestlé S.A.

CAPRI-SUN® and the Pouch Shape™ are trademarks of the Capri Sun group.

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WHATâ&#x20AC;&#x2122;S COOKING

DINNER for two Inventive midweek meals for spring evenings

THAI-ST YLE MUSSELS WITH LINGUINE

EGGS BAKED IN AVOCADO WITH SMOKED SALMON

GRIDDLED L AMB WITH K ALE DHAL

OAT AND CHIVE MUSHROOMS WITH PEPPER AND SPINACH SAL AD For more delicious meal inspiration, visit tesco.com/realfood

Serves 2 DF GF Takes 25 mins Cost per serve £1·67

High in protein High in vitamin B12 1 avocado 2 eggs 1½ tbsp rice wine vinegar 1 tsp sesame oil ½ tsp honey 1½ tbsp chopped dill ½ cucumber 50g smoked salmon

1 Preheat the oven to gas 7, 220°C, fan 200°C. Halve the avocado, remove the stone and spoon out some of the flesh to make a bigger hole for the egg to sit in. Put the halves in an ovenproof dish, cut side up, and crack an egg into each half. Bake for 15 minutes until set*. 2 Meanwhile, mix together the rice wine vinegar, sesame oil,

OAT AND CHIVE MUSHROOMS WITH PEPPER AND SPINACH SAL AD DF Serves 2 Takes 40 mins Cost per serve £2·40

Low in fat Low in saturates Source of vitamin C 3 mixed peppers, seeded and cut into thick strips 1 tsp cumin seeds 1 tbsp olive oil 100g rolled oats 10g chives, roughly chopped 2 eggs, beaten 2 x 150g packs Portobello mushrooms, stalks trimmed ½ tsp wholegrain mustard ½ tsp honey 75g baby spinach leaves

1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the peppers and cumin seeds in a roasting tin, drizzle with ½ tbsp oil and toss together. Put the 72

honey and 1 tbsp of the dill. Using a veg peeler, slice the cucumber into thin strips. Add to the dressing and mix well. 3 Divide the smoked salmon between 2 plates. Put a baked avocado half on each plate and sprinkle with the remaining dill. Season with freshly ground black pepper and serve with the cucumber salad. Each serving contains Energy

1086kJ 261kcal 13%

Fat

Saturates

21g 5g 30% 24%

Sugars

Salt

3g 3%

1·5g 25%

of the reference intake. See page 98. Carbohydrate 4g Protein 16g Fibre 1g

TOP TIP

To make it veggie, and for some extra vitamin C, switch the salmon for grilled vine tomatoes.

oats and chives in a blender, season, and whizz to coarse crumbs. Put in a shallow bowl. 2 Put the beaten eggs in another shallow bowl. Dip 1 trimmed, whole mushrooms in the egg mix, then dip in the oat mix, until fully coated. Repeat with the remaining mushrooms. 3 Put the coated mushrooms in the tin with the peppers and cook for 25-30 minutes, or until the mushrooms are tender and crisp on top. 4 Meanwhile, make a dressing by whisking the remaining olive oil with the mustard and honey. 5 Remove the mushrooms from the tin. Add the spinach to the peppers in the warm tin and allow to wilt. Serve the mushrooms on the peppers and spinach, drizzled with the dressing. Each serving contains Energy

2412kJ 570kcal 29%

Fat

Saturates

Sugars

Salt

15g 3g 15g 0·9g 22% 16% 22% 16%

of the reference intake. See page 98. Carbohydrate 90g Protein 23g Fibre 12g

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

THAI-ST YLE MUSSELS WITH LINGUINE Serves 2 Takes 20 mins Cost per serve £1·05

Source of protein Source of selenium 150g wholewheat linguine 250g fresh mussels 1 tbsp olive oil 1 lemongrass stalk, trimmed and sliced 1cm piece ginger, peeled and cut into strips 1 garlic clove, peeled and finely chopped 50ml white wine 1 tsp Thai green curry paste 50ml single cream 6-8 basil leaves, shredded

1 In a pan of boiling water, cook the linguine following the pack instructions, until al dente. 2 Meanwhile, clean and debeard the mussels: put them in the sink under running water and scrub

G RI D D L E D L A M B W I T H KALE DHAL Serves 2 DF GF Takes 40 mins Cost per serve £3·39

High in protein Low in salt Source of vitamin C ½ tbsp olive oil or coconut oil ½ tsp cumin seeds ½ tsp fennel seeds ½ tsp turmeric 1 small onion, peeled and finely chopped 1 garlic clove, peeled and finely chopped 1 red chilli, seeded and finely chopped 100g red lentils 1 tbsp coconut cream handful coriander, chopped 1 x 325g pack lamb loin fillets 150g kale, shredded 50g cherry tomatoes, halved 6-8 mint leaves, chopped

each with a stiff brush to remove any barnacles. To remove any hairy ‘beards’ sticking out of the shell, pull downwards towards the hinged end of the mussel shell until it comes out and discard, along with any mussels that are broken or that don’t close when tapped. 3 Meanwhile, heat the olive oil in another pan and cook the lemongrass, ginger and garlic for 1 minute before adding the wine. 4 Add the mussels while the wine is bubbling and cover with a lid. Heat for 3-4 minutes, until the shells open (discard any that remain closed). 5 Mix together the curry paste and cream, then pour into the mussel pan and mix well. Drain the linguine, add to the mussels and mix well to soak up all the juices. Serve in 2 bowls with the basil scattered over. Each serving contains Energy

1873kJ 438kcal 22%

Fat

Saturates

14g 5g 19% 23%

Sugars

Salt

3g 3%

0·8g 14%

of the reference intake. See page 98. Carbohydrate 52g Protein 22g Fibre 7g

1 Heat the oil in a pan over a medium heat and add the spices. Cook for 1 minute before adding the onion, garlic and chilli to cook for another 1-2 minutes. 2 Stir in the lentils, 400ml water, the coconut cream and the coriander and bring to a simmer. Cook for 15-18 minutes, until all of the liquid has been absorbed. 3 Season the lamb with black pepper. Heat a griddle pan until hot and cook the lamb for 6-7 minutes on each side, or until cooked to your liking. 4 Stir the kale and tomatoes into the dhal, cook for 1-2 minutes and season to taste. Slice the lamb into strips. 5 Divide the dhal between 2 warmed bowls. Serve with the sliced lamb and sprinkle with the chopped mint to serve. Each serving contains Energy

1800kJ 427kcal 21%

Fat

Saturates

15g 5g 21% 26%

Sugars

Salt

6g 7%

1·0g 16%

of the reference intake. See page 98. Carbohydrate 34g Protein 43g Fibre 2g

RECIPES AND FOOD STYLING JOY SKIPPER PHOTOGRAPHY TOBY SCOTT PROP STYLING TAMZIN FERDINANDO

E G G S B A K E D I N AV O C A D O WITH SMOKED SALMON

*If serving vulnerable groups – babies, toddlers, pregnant women, the elderly or people who are unwell – cook the eggs until the whites and yolks are solid.

WHAT’S COOKING

PROMOTION

Fresh look

A pork joint can be used to create a delicious meal to enjoy with friends – and leaves ample leftovers for tasty and versatile midweek meals

SPICY PULLED PORK Serves 6, with leftovers GF Takes 5 hrs 25 mins, plus marinating and resting Cost per serve £1·49

1½ tbsp cumin seeds 1½ tbsp coriander seeds 1½-2 tbsp chipotle chilli and smoked paprika paste 5 garlic cloves, peeled 5cm piece ginger, peeled and roughly chopped 4 tbsp cider vinegar approx 2kg pork shoulder joint 3 tbsp maple syrup 2 onions, quartered 1 iceberg lettuce, leaves separated to make cups 450g brown rice, cooked to pack instructions To serve (optional)

mixed salad Greek yogurt crushed chilli and chopped mint leaves, to garnish 1 In a frying pan over a mediumhigh heat, dry fry the cumin and coriander seeds, stirring often, until fragrant. In a food processor, whizz the toasted spices, chipotle paste, garlic, ginger and vinegar until smooth. 2 Pat the pork dry and put in a large, lidded casserole dish. Rub the paste mix all over the pork, working into the skin, then leave to marinate for 1 hour (or up to a day) in the fridge. 3 Preheat the oven to gas 6, 200°C, fan 180°C. Drizzle the syrup over the pork, season, then add 600ml water and the onions. Scrunch up a piece of baking paper, flatten and lay over the pork. Put the lid on and roast for 45 minutes. 4 Remove from the oven, turn the pork and reduce the oven to gas

3, 170°C, fan 150°C. Roast for a further 4½ hours, turning the meat every hour. Once the pork is soft enough to pull apart easily using 2 forks, transfer the pork from the dish to a baking tray. 5 Put the casserole dish on the hob and bring the juices to the boil over a high heat, then reduce the heat and simmer until slightly reduced. 6 Meanwhile, cut away the string and discard the skin and fat from the pork, then shred with 2 forks. Add to the juices in the dish, stirring well. Rest the pork, covered, for 15-20 minutes. Spoon a generous heaping of the pulled pork into the lettuce cups and serve the rice alongside. If using, serve with the salad and the yogurt, with the chilli and mint leaves sprinkled over the top. Each serving contains Energy

2699kJ 631kcal 32%

Fat

Saturates

15g 4g 21% 22%

Sugars

Salt

8g 9%

0·8g 14%

of the reference intake. See page 98. Carbohydrate 70g Protein 62g Fibre 5g

Midweek 1

Midweek 2

Baked sweet potato with pulled pork Serves 1 Preheat the oven to gas 6, 200°C, fan 180°C. Prick 1 sweet potato all over and bake for 45-60 minutes, until soft. In a pan, gently reheat the leftover pork, until piping hot. Cut the potato open, spoon over the pork and top with sliced avocado, cherry tomatoes, a little soured cream and grated Cheddar.

Pulled pork stir-fry Serves 2 In a wok or frying pan, heat 1 tbsp oil over a high heat. Add 190g chopped babycorn and 2 chopped pak choi and stir-fry for 3 minutes. Reduce the heat and add 1 garlic clove, 1 red chilli and a 2cm piece ginger, all finely chopped. Cook for 1 minute; add the leftover pulled pork and stir-fry for 2-3 minutes, until piping hot. Serve with basmati rice, cooked to pack instructions, and 2 sliced spring onions sprinkled over.

Pull together For more tasty recipes using pulled pork, visit tesco.com/realfood

MASTERCLASS

LOW IN SATURATES SOURCE OF PROTEIN HIGH IN FIBRE

PLAITED WHOLEMEAL You can’t beat wholesome homemade bread. Here’s how to make a nutritious plaited loaf in six easy steps 75

PLAITED WHOLEMEAL S P E LT L OA F

Combine the flours, yeast and salt in a large mixing bowl. Add the honey and 430ml tepid water, and mix with a wooden spoon until no dry flour remains. Cover loosely and leave to one side for 10 minutes.

Turn the dough out onto a lightly floured surface and knead for 10-15 minutes, until elastic. If you are using an electric mixer, kneading time can be halved. Put the dough in a bowl, cover and leave to rise for 60-90 minutes, or until doubled in size.

DF Makes 1 loaf Takes 1 hr 30 mins, plus proving and cooling Cost per slice 9p

Low in saturates High in fibre Source of protein 450g wholemeal bread flour 150g wholemeal spelt flour 1 x 7g sachet fast-action dried yeast 1 tsp salt 1 tbsp clear honey 1 tsp sunflower oil, to grease 1 tbsp pumpkin seeds 1 tbsp sunflower seeds Each 66g slice contains Energy

Fat

Saturates

Sugars

Salt

1027kJ 160kcal 8%

2g 3%

<1g 2%

1g 1%

0·2g 4%

of the reference intake. See page 98. Carbohydrate 30g Protein 7g Fibre 4g

Delicious spins White or buckwheat Use white spelt flour for a slightly lighter loaf, or try substituting 40g of spelt flour for buckwheat flour for an added nutty flavour.

Fruit and honey For a sweeter loaf, add an extra 1 tbsp honey and 80g mixed raisins and chopped dried apricots.

Transfer the dough to your lined tin. Cover loosely with clingfilm or a tea towel; leave to rise for 40-60 minutes, until bigger but not quite doubled in size. After 30 minutes, preheat the oven to gas 9, 240°C, fan 220°C and put a baking tray on the bottom shelf.

When the dough has risen, brush with water and sprinkle over the seeds. Put in the centre of the oven and pour a cup of cold water into the hot baking tray below. Turn the oven down to gas 7, 220°C, fan 200°C, and bake for 35 minutes.

Perfect partners Give your breakfast a vitamin E boost by smashing a Ready to Eat Large Avocado, £1, and spreading some on a toasted slice of your bread.

These Chestnut Mushrooms, £1/250g (40p/100g) are great sautéed and piled on toast, and five of them will give you your vitamin D for the day.

MASTERCLASS

3 BETTER BREAD

Compared to a standard sliced white loaf, this bread has more fibre. The seeds are a great source of protein, too.

Grease a 900g loaf tin with oil and line with nonstick baking paper. On a lightly floured surface, knock the air out of the dough with your fist. Flatten into a rectangle to roughly fit your tin. Cut lengthways into 3, leaving the top end intact, then plait together.

Remove the loaf from its tin and return to the oven for a further 10-15 minutes, until a deep golden brown colour. Leave to cool completely on a wire rack before serving.

Expert tips If you find your dough hasn’t risen enough in the time allotted, it could be that your kitchen is too cool. Leave it to rise in a warm spot, allowing time for it to reach the level indicated. To knead the dough, use the heel of your hand to stretch it away from you. Roll it back in on itself, pick it

up and turn it 90 degrees, then stretch it away from you again. Repeat until the dough reaches the desired consistency. Add a dusting of flour onto the work surface and your hands as you begin kneading to help prevent the dough from sticking. The dough may be sticky at first but this will change as you knead it; don’t be tempted to add extra flour. Make sure to preheat the oven and

baking tray fully in step 4. This helps create steam when water is added into the tray as the loaf goes into the oven, resulting in a better crust. The loaf is cooked if the base sounds hollow when tapped with a finger. If not, put it back in the oven for 5-10 minutes and check again. Leave the loaf to cool completely before slicing, otherwise the steam will escape, resulting in a denser texture and a drier bread.

Watch and learn more! Perfect this recipe with our helpful video guide at tes.co/ masterclass bread

▼

RECIPES JORDAN BOURKE PHOTOGRAPHY ALEX LUCK FOOD STYLING BIANCA NICE PROP STYLING JENNY IGGLEDEN

For more healthy baking ideas, visit tesco.com/realfood

PROMOTION

DRIVE TIME Take a road trip this summer, knowing Tesco Clubcard and the RAC have you covered

ow summer’s on its way, you might be planning a road trip. A staycation, taking in some of the UK’s sights and cities, could be just the ticket. If so, you’ll want your car to get you all the way there. That’s where Tesco Clubcard can help. Did you know you can get RAC Breakdown Cover with your Clubcard vouchers?* It’s really easy: simply go online and turn your vouchers into an RAC Membership by following the instructions. Once your membership has been set up the RAC will send you a membership card and full details of the service in the post. ‘It’s excellent value for our family, with three cars,’ says Tesco customer Kate G. ‘This is the third year we’ve used our Clubcard vouchers for RAC membership and it’s so worthwhile. We have had to call the RAC out four times – they always attended quickly. I highly recommend it.’

‘It’s excellent value for our family, with three cars. I highly recommend it’

*Offer applies to Personal-based RAC cover only. Full offer and Clubcard terms and conditions apply and can be found at tesco.com/clubcard/rac/. Breakdown cover arranged and administered by RAC Financial Services Limited and provided by RAC Motoring Services and/or RAC Insurance Limited.

DID YOU KNOW? * The RAC fixes four out of five cars at the roadside on average within 30 minutes. * All RAC patrols vans are equipped with over 500 parts and tools, so they won’t just tow you to a garage, they’ll bring the garage to you. * 92 per cent of RAC

Are you a Clubcard member? If you are you’ll know you collect Clubcard points as you shop in store and online. Clubcard helps you get the most out of Tesco: the points you earn when you shop can be turned into fab rewards. You’ll automatically receive your Clubcard vouchers in the post to spend, or you can go online to spend your vouchers with any of our Clubcard Partners at up to four times the value, to make them go further. Put your vouchers towards your weekly shop or spend them on meals, breakdown cover, days out and more – the choice is yours. Clubcard brings you great ongoing offers; it’s our little extra thank you for shopping with us.

4 STEPS TO USING YOUR VOUCHERS 1

members would recommend RAC Rescue to friends and families.

* The RAC has rescued

motorists for 120 years.

Go online at tesco.com/ clubcard Select the amount of Clubcard vouchers you want to spend. Log in to your account and proceed to the checkout. Receive your tokens by email – and enjoy!

Get savvy To save on your next road trip and explore more Clubcard Partners, visit tesco.com/clubcard

LEFTOVERS Original recipe p56

Fresh sardines

Limes

Paneer

FISH PÂTÉ Roast sardine fillets until cooked. Mash with diced shallots, chives, garlic, cayenne pepper, olive oil and lemon juice. ARTICHOKE SALAD Fry sardine fillets until crisp. Mix together sliced, jarred artichokes, cannellini beans, chopped parsley and lemon zest. Serve with the fish.

FROZEN MARGARITAS Mix 4 parts tequila, 4 parts sugar syrup, 2 parts triple sec and 2 parts lime juice; freeze. Blitz with ice in a blender until smooth. Serve immediately. STICKY CHICKEN Mix equal parts honey, soy sauce and lime juice. Use to coat chicken thighs. Roast until piping hot*. Serve with jasmine rice.

curry powder and ginger. Thread onto skewers with veg; grill on high. PAKORAS Mix water, gram flour and curry powder to a thick batter. Add cubed paneer, sliced shallots and chopped asparagus. Deep-fry dollops of the mix until golden.

* *

TANDOORI SKEWERS Mix cubed *paneer with yogurt, garlic, tandoori

MAKE MORE OF IT RECIPES MYLES WILLIAMSON PHOTOGRAPHY TOBY SCOTT FOOD STYLING JOY SKIPPER PROP STYLING TAMZIN FERDINANDO *Cook chicken until cooked through, no pink meat is showing and the juices run clear. **If serving vulnerable groups – babies, toddlers, pregnant women, the elderly or people who are unwell – cook the eggs until the whites and yolks are set.

Inventive ideas to help you get the most from your leftovers Original recipe p60

Massaman paste

Pitta bread

Salad leaves

THAI EGGS Whisk eggs with a little paste; season with fish sauce and lime juice. Cook until scrambled**. Serve on toast with chopped chilli, roast cherry tomatoes and coriander. PORK BURGERS Mix pork mince with the paste. Shape into patties; fry until cooked through. Serve in buns with lettuce, onion, basil and mayo.

BREAKFAST PIZZA Top whole pittas with wilted spinach, crushed cumin seeds and an egg. Grill on high**. Top with sliced avocado, green chilli, parsley and lemon juice. CINNAMON CHIPS Cut pittas into triangles; brush with oil. Mix 4 parts brown sugar with 1 part cinnamon; sprinkle over. Bake until crisp.

kiwi, cucumber, apple and celery, until smooth. Add honey to taste. GARDEN SOUP Fry sliced leeks until soft. Add cubed potatoes and vegetable stock; cook for 10 minutes. Add peas and cook for 2-3 minutes, until tender. Stir in salad leaves to serve.

* *

GREEN JUICE In a blender, whizz a *handful of salad leaves with chopped

For more leftovers recipes, visit tesco.com/realfood

Researchers at Yale University found that people who bury their heads in books live almost two years longer than those who don’t read!

Some of us sit for 10 hours a day – an inactivity linked to a whole host of health problems, including heart disease, obesity and type 2 diabetes. Break up periods of sitting with short bursts of activity every 30 minutes. Set an alarm on your phone to remind you to get up and walk every half hour. Get off the sofa during ad breaks, walk around every time you take a phone call or invest in a fitness gadget that monitors your movements and prompts you to move, too.

he good news? Thanks to better healthcare and living conditions, people are living healthier and longer lives than ever before. And the even better news? Scientists are constantly searching for – and discovering – other factors that can influence our longevity, health and happiness. These include

A new study at Brigham Young University in Utah supports the theory that eating only until you feel about 80 per cent full might add years to some people’s lives. Try slowing down your eating, and remember it takes up to 20 minutes for your brain to register when you're full so, before you swoop in for seconds, wait a while. Chances are you won’t feel quite so hungry if you take a breather.

everything from our attitude and outlook to how we socialise. The great thing about this new knowledge is that it can help us actively do more to put some extra, more enjoyable years on the clock. Take some tips from the latest findings below and start your journey to a more fulfilled life...

We know that exercising and eating well help lead to a better life. But is there anything else that might contribute to making our lives that bit better and, perhaps, even longer?

IMPROVE YOUR WELLBEING

SURPRISING WAYS TO

WORDS KIM JONES ILLUSTRATION ANDREW LYONS

Enjoy life and you’ll likely have more of it! A study by University College London found that people who had a positive outlook on life during middle age and beyond lived longer than those who found little pleasure in what they did. So seek activities – and company – you enjoy.

Research from over 100 different studies found that loneliness can be just as deadly as smoking and boozing. Strong friendships and a buzzing social life can improve your chances of living a longer life by 50 per cent, according to research by Cambridge University.

No time for the gym? Don’t worry. Researchers at McMaster University in Canada found that exercising on the stairs in short bursts three times a week (try 20-second all-out sprints up stairs mixed with two minutes’ recovery) improves cardiorespiratory fitness.

Strong, healthy muscles help keep you mobile and can even lead to a longer life, say Penn State College of Medicine researchers. They found over-65s who lifted weights twice a week were 46 per cent less likely to suffer premature death. So use dumbbells, do leg squats, push-ups and sit-ups, or even carry heavy shopping home.

New research published in the British Journal of Sports Medicine found people who played racket sports were found to have a 47 per cent reduced chance of death compared with people who didn’t exercise. Any sport will do you good – so find your fit!

People who regularly eat hot red chilli peppers have a 13 per cent lower risk of death than those who don’t! That’s the finding of a report by US journal PLOS ONE, which studied 16,000 people over 18 years.

That flat white could give you more than a morning happiness lift – it could help add a few more years to the clock, too. A Stanford University study found a link between caffeine intake and low levels of inflammation in the body. So drink up in the knowledge it could be doing you good!

People who eat a small handful of nuts daily cut their risk of a premature death by 22 per cent, says an Imperial College London and Norwegian University of Science and Technology joint study. It’s thought nuts help reduce the risk of heart disease, cancer and diabetes. Choose the unsalted varieties and stick to a small serving daily to ward off weight gain.

FOR A FRESH AND CLEAN TOILET!

SAVE

Â£1

* Offer valid for each of the 3 Bloo Power Active variants (Lemon, Bleach, Flowers) from 10/05-30/05/2017. Price correct at time of print. Selected stores. Subject to availability. Delivery charges may apply.

MONEY

SAVE UP TO £111

BY TONIGHT! Follow our savvy saving tips and clock up some serious savings, all in the space of a single day

First thing, make a tasty lunchbox – for inspiring ‘al desko’ meals; visit tes.co/officeeating. Or cook larger portions of stews, soups and pasta bakes and take the leftovers in. Average daily saving: £5

WORDS REBECCA DODD ILLUSTRATION TONWEN JONES *According to liftshare.com, based on an average return journey **According to uswitch.com ***According to Daily Telegraph research

Share your commute and you’ll not only have company on the road, you'll split the cost, too. Sign up to liftshare.com to find others taking the same route – the site also offers a suggested contribution for passengers. Average daily saving: £4·80*

Shop around to see what other phone, TV and broadband companies are offering. If you’re out of contract, call your provider and tell them you want to cancel – they’ll often offer a better deal to keep you. Average yearly saving: £69** Before you wind down with a box set, think about splitting the cost of your streaming service with family members or housemates. Netflix, Amazon Prime and NOW TV let you watch on multiple devices, sometimes even at the same time. Average monthly saving: £3·50

Love a morning workout? Switch to a nofrills gym contract, such as Xercise4Less or PureGym, or try inspirational YouTube workouts, such as FitnessBlender. Average monthly saving: £20

If morning coffee is an absolute must-have, look at breaking the takeaway habit. On average, a medium cappuccino at one of the three leading UK chains will set you back £2·57, but making it yourself at home, or once you get to work, can cost as little as 6p per cup***. Average daily saving: £2·51

Meeting friends for a meal after work? Plan ahead and sign up to opentable.co.uk or lastminute. com to find special deals: we found 15 per cent off at a local gastropub, 50 per cent off at a pizzeria and a free glass of prosecco at an upmarket burger bar. See what you can save near you. Typical one-off saving: £7

Welcome to the World of parenthood! A world that hasn’t just been turned upside down (that at least would have some resemblance to the old one!),

it’s a whole new world, and we’d like to welcome you to it. This world isn’t like they say in the movies. It’s better.

Through all the bathtimes, bedtimes and nappy changes we’re here to help, with the only products clinically proven to be as mild as water.

For every little wonder

™

And for any ‘OMG I can’t do this’ moments, general expert advice, or more on our products, head to Johnsonsbaby.co.uk Selected stores only. Subject to availability

SUMMER TOYS

Let’s

The sun is shining so it’s time to get your kids outside to play – and get some of that all-important vitamin D while they’re at it!

RAINED OFF?

Don’t be! This jungleinspired tent works just as well as an indoor hideaway. Let their imaginations run totally wild!

Jungle Den tent, £18 261-1709

For more summer family activities, visit tescoliving.com

SUMMER TOYS 2

FU N

Children love an organised game, so get them involved with these fun ideas… 3

4 5

Slow bike race Get everyone lined up on their bikes, shout ‘go!’ and see who can cycle the slowest to the finishing line. Anyone who puts their foot on the ground is disqualified. The last to cross the finishing line is the winner! Kids’ bowls Make a circle with chalk on paving or a rope on grass. Give each child different coloured balls. They take turns throwing them into the circle and try to knock each other’s balls out of the circle. It can get very tense. Shadow tag Decide who is going to be ‘it’. That child chases the others, trying to touch their shadow with their hand or foot. The person whose shadow is tagged is now ‘it’. Keep playing until everyone is worn out!

13 9 1 Beach Shack sea creatures, £5 In store only 2 Scooter ride-on, silver, £15 771-8974 3 Shark sprinkle pool, £7 In store only 4 Star sprinkle pool, £7 In store only

For more summer family activities, visit tescoliving.com

5 Beach Shack swim ring, £1 In store only 6 Beach Shack beach ball, £1 In store only 7 Beach Shack arm bands, £1 In store only 8 Jungle Jive inflatable elephant bowling set, £8 In store only

9 Jungle Jive elephant giant water slide, £90 498-6433 10 Outdoor hopscotch number playmats, £8 207-5141 11 Ladybird spacehopper, £4 In store only 12 Ladybird crawl-through tunnel, £12 In store only 13 Jungle Jive junior playhouse, in red, £70 630-0682

PROMOTION

GOODNESS Next time youâ&#x20AC;&#x2122;re shopping in store with your kids, look out for our free fruit stand and give them a healthy treat...

e all know how important it is for us to eat at least five portions of fruit and veg a day, but the average child in the UK only eats three. Which is where Free Fruit for Kids comes in: this healthy initiative offers free fruit for your children to munch on as you shop (in over 800 stores). Not only will picking out their own healthy snack get children more excited about eating fruit, a habit that will (hopefully!) stay with them as they grow up, it will also keep the little ones occupied while parents get on with the shopping in peace!

HEALTH

THE FIT FILES

We round up the latest exercise trends and tips

STEP TO IT

WORDS AVIVA ATTIAS PHOTOGRAPHY ALAMY ILLUSTRATION RICHARD WILSMORE *England Athletics campaign, September 2016 **According to a Cash Converters survey

rt ExpeQ&A I ONLY HAVE A HALF-HOUR LUNCH BREAK. WHAT EXERCISE COULD I DO? Combine holding a plank position, sets of deep lunges, tricep dips or press-ups, and step-ups on a log or bench. Alternate with power walks or sprints. Warm up with a jog; finish with a walk and stretch. Kathryn Freeland, MD, Absolute Fitness

weekend WARRIOR? ARE YOU A

Running outside is fantastic exercise, but it’s not always straightforward: more than 60 per cent of women polled for This Girl Can Run* said they felt anxious running alone. However, running with others, whether through the streets or cross-country, is a great way to feel more confident. For UK running groups, visit irun. wales; runtogether.co.uk; jogscotland.org.uk; or nirunning.co.uk.

KEEP

it up

By June, 44 per cent of those who set New Year fitness resolutions have given them up**. Try these ideas to stay motivated: take advantage of free weekend tennis sessions (visit clubspark.lta.org.uk); be inspired to stick to your goals by taking part in a charity fitness challenge – check the website of your favourite cause to find local events; use a fitness app such as Endomondo and share your progress with friends and family so they can spur you on.

WEIGHT LIFTING

ISN’T IT JUST FOR MEN?

Men have been lifting weights as a form of exercise for ages, but it’s becoming increasingly popular with women, too. Hashtags such as #girlswholift are all over social media.

WHY DO IT?

‘You’ll increase lean muscle mass, which ups your metabolism and offers more fat loss in the long term,’ says Georgia Gray at Fitness First.

WHERE CAN I TRY IT? Ask your gym for tips on technique, look for a local lifting group, or try classes like Shred at selected Fitness First clubs (fitnessfirst.co.uk) or Grid Strong at selected Virgin Active clubs (virginactive.co.uk).

Good news for those who only work out on a Saturday or Sunday: a study of UK adults has found that people who only slip on the Lycra once a week benefit nearly as much as those who spread their exercise through the week.

FRESHLY From citrus-bright pops of colour to tangy aromas that will wake up your senses, we pick out the best zesty beauty buys Think you know citrus? Think again! We all know a daily dose of orange or lemon is good for our health. But extensive studies also show even the smell of citrus can make us happier and less stressed by stimulating the release of the ‘happy hormone’ oxytocin and reducing the stress hormone cortisol. It’s also been shown that vitamin C, abundant in all citrus fruits, is good for skin, increasing radiance, improving elasticity and evening out patchy pigmentation. And if that’s not enough reason to up your intake of juicy fruits, this season’s trend for tangy tones on lips, eyes, cheeks and nails will give you an instant lift into summer. Here’s to the bright stuff!

BEAUTY

ACID T EST

Let’s be honest: lemon isn’t a shade most of us reach for when it comes to nails. But it’s easier to wear than you might think. Yellow adds a pop of bright, summery colour to a plainer outfit, but varnishes can come out thin and watery. Which is why we love Maybelline Color Show 60 Seconds, £3; a transparent gelbased formula that gives a bold, crisp colour.

Lip tease

Give your pout a seasonal shakeup. ‘A mandarin mouth is a sure-fire way to liven up your look,’ says makeup artist Frances Prescott. ‘Matte orange lips – as seen on the catwalk at Mary Katrantzou – are beautiful against dark or tanned skin.’ Try L’Orèal Infallible Blush Paint in 02 Tangerine, £7.

Here’s a zing… Plenty of scientific studies confirm the moodboosting benefits of citrus-based aromas, from making us feel happier and less stressed to giving us more energy. Latest research now also shows that citrus scents have a stimulating effect on libido while increasing feelings of intimacy, too! Get zingy with it by using Original Source Shower Gel in Lime, £1·80.

JUICY FRUI TS

Tangy tangerine fingertips, as spotted on the catwalk at New York designer Tibi, are a quick way to overhaul your look. Jin Soon Choi, manicurist to celebrities such as Amy Adams and Beyoncé, painted nails a mouth-watering orange to complement the models’ skin tones. Neon brights, such as Collection 7 Day Wear Nail Polish in Orange Zest, £2, are perfect for dark, olive and tanned skin; team paler hands with softer sorbet shades.

Lime shine Citrus fruits make hair shinier by removing product build-up. ‘The acidity helps to flatten cuticles, making hair more light-reflective and less prone to frizz,’ says hairstylist and colourist Natalie Shirlaw, whose clients include Tom Hardy and Emeli Sandé. Get your shine on with lime-packed Herbal Essences Dazzling Shine Shampoo, £3.

Find these products in store, or buy online at tesco.com/beauty

BEAUTY

‘Lemon juice is a brilliant foot-smoother,’ says make-up artist Sally Kvalheim. ‘Soak feet in warm water with the juice of half a lemon. Pat dry, then buff away rough skin.’ For top-to-toe smoothing, try Calcot Manor Papaya & Lemon Scrub, £4 or Soaper Duper Zesty Lemon Body Scrub, £7·50. Both are packed with natural skin-exfoliating AHAs and perfect on elbows, knees, hands and feet.

Orange crush

THE POWER OF C

From reducing stress and fending off colds to combating agepromoting free-radicals, vitamin C has a solid reputation for keeping us healthy and younglooking. A staple in anti-ageing and radiance-boosting skin perfectors, it’s scientifically proven to fight free-radicals, even out patchiness and brighten skin. Now it has moved from skincare into make-up, and is especially beneficial in foundation, tinted moisturiser and BB cream. Get your daily dose of vitamin C with Olay Total Effects BB Cream, £15, which also contains B vitamins and UVA and UVB filters. 92

Keep it wearable by pairing bright lips with barely-there make-up on eyes and cheeks. ‘A coat of mascara and a sweep of bronzer on cheeks and temples is all you need,’ says make-up artist Frances Prescott. Darker and tanned skins can be bolder: add a pop of colour with Maybelline Loaded in Orange Danger, £7.

LIGHT EN UP

A trusted remedy for highlights that have lost their ‘oomph’, a lemon juice rinse also brightens blonde hair. ‘Citric acid is a weak oxidising agent that’s absorbed into the hair cortex,’ says chemist and haircare expert Joe Ricotta PhD. Add sunlight or heat from a dryer and the acid is activated, reducing the natural pigment in your hair to create a lightening effect. For a blonde boost, use John Frieda Sheer Blonde Go Blonder Shampoo, £6 teamed with the In-Shower Treatment, £10.

Find these products in store, or buy online at tesco.com/beauty

WORDS KARENA CALLEN PHOTOGRAPHY DENNIS PEDERSON

Lemon aid

micro

TEX™ O R P

% 0 2 THINNER JUST AS SECURE

£2

Discover NEW TENA Lady Discreet pads with microPROTEX™ technology. Remarkably secure & discreet. Try a free sample at TENA.co.uk Available in selected stores only. Subject to availability. *Offer applies to all single packs of TENA Lady Pads between 26th April and 6th June 2017.

CAMIL LA JA R LINDY HOP D LETT ANCER

£1

Proskin Formula

Breathable

Bodyform Liners are breathable, like cotton underwear, so you can take on the day, every day.

Hop on down to your nearest Tesco store and pick up a pack today.

LIVE FEARLESS Available in selected stores only. Subject to availability. *£1 offer applies to selected single packs of Bodyform Liners – offer valid from 26th April to 6th June 2017.

TRIED AND TESTED

PHOTOGRAPHY LEO ACKER PROP STYLING GILL RIDDELL

Faking it GARNIER AMBRE SOLAIRE NO STREAKS BRONZER, £11 Nicole ‘This felt cold going on, but was very lightweight and left my skin silky smooth. The smell was just like perfume – gorgeous! The colour took 4-6 hours to develop and left my skin feeling sunkissed, glowing and natural.’ Veronica ‘Wet and runny as it went on, this didn’t absorb well. The shade was good, though, and after 20 minutes my skin looked naturally tanned and glowing.’ Sarah ‘It felt quite watery as I sprayed it on and after 2 hours it was very patchy.’

ST TROPEZ SELF TAN BRONZING MOUSSE, £21 Nicole ‘I found this absorbed into my skin straight away and dried without smears. A little goes a long way.’ Veronica ‘Ten minutes after applying, it was dry and I loved the final caramel colour. I will definitely use this one again.’ Sarah ‘The smell was lovely and, 2 hours after applying, the colour was spot on.’

Our reader panel tests self-tan lotions

ST. MORIZ SELF TANNING MOUSSE, £3·50 Nicole ‘This covered my whole body really fast. After 4-5 hours I was boasting a gorgeous golden glow.’ Veronica ‘It glides onto the skin, blends easily and dries fast too. It took about 6 hours for the colour to develop.’ Sarah ‘I really loved this – it’s so easy to use, with a great colour and coverage and no patches or streaks.’

SALLY HANSEN AIRBRUSH LEGS, £10 Nicole ‘My favourite! As soon as it hit my skin this spray was dry and I could see the colour. Quick, easy and looks great!’ Veronica ‘This one gave me a nice instant tan and didn’t feel greasy or damp. The colour was gorgeous and it didn’t come off on my clothes or bedding either.’ Sarah ‘I thought this one felt really nice as I sprayed it onto my skin and I could see the colour straight away.’

TO P

OUR PANEL Nicole Sterling, 18, from Staffordshire, is pale-skinned and loves fake tan.

Veronica Bell, 35, from County Durham, mostly uses fake tan in the summer.

Sarah Bounaaja, 46, from the West Midlands, usually uses a mousse self-tan.

Find these products in store, or buy online at tesco.com

PRIZE DRAW

To celebrate the release of La La Land on DVD, Blu-ray and Ultra-HD Blu-ray from 15 May, we’re giving one lucky winner and guest the chance to win an unforgettable seven-night trip to Hollywood, Los Angeles. After being whisked to their luxury hotel, the winner and guest can take in the famous sights visited by Mia and Sebastian, before indulging in a delicious meal for two at a top restaurant featured in the film – a wonderful way to round off this magical experience in La La Land!

f footsteps o e e th in r e d n Wa Ston g a n d E mm a n li s o G n a y R FOR YOUR CHANCE TO WIN

Written and directed by Academy Award-winner Damien Chazelle, La La Land tells the story of Mia (Emma Stone), an aspiring actress, and Sebastian (Ryan Gosling), a dedicated jazz musician, who are struggling to make ends meet in a city known for crushing hopes and breaking hearts. The prize includes return flights from London to LA, private airport transfers in LA, seven nights’ hotel accommodation (four star minimum) in LA, daily breakfast, and dinner at a restaurant featured in the film, up to a maximum value of $160 to cover food, drinks and any service charge. Visit tes.co/lalaland and enter your details before 23:55 on 7 June 2017

The prize draw is open to UK residents aged 18+. Normal exclusions apply. The closing date is 23:55 on 7 June 2017. Only one entry per household. There will be one randomly drawn winner. The prize is for two adults (one adult must be 21+) staying seven nights at a 4* Los Angeles hotel, California, USA, sharing a standard twin or double room on a bed and breakfast basis. The prize includes return economy flights from London to Los Angeles International Airport (departure airport dependent on date of travel – flights may be indirect), taxes, one piece of hold baggage per person (up to 20kg), return airport to hotel transfers and dinner on one evening up to the total value of $160USD. Prize must be taken within one year from prize notification, excluding 1-31 July 2017, UK school holiday periods, UK bank holiday weekends and USA public holiday dates, subject to availability. Promoter: 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/lalaland before entering. 96

a trip for two to Los Angeles

Av N ai ow la bl e Lightweight All-Purpose Cloths Ultra Absorbent Strong even when wet!

Valid from 03/05/17 until 06/06/17 For use once in-store or grocery online

50p off Marigold Oops Away Lightweight cloths (6 pack and 40s roll)

TO THE CUSTOMER: Terms & Conditions: Instore: Hand coupon checkout operator This coupon has no cashthe redemption value to and the can beTesco redeemed only once either in-store or to receive this offer. Only one coupon per transaction. Subject to online. Only one coupon per transaction. availability valid in the UK & IOM only. For in-store purchases: Hand this coupon to the Tesco checkout operator to receive the benefi ts as above For Tesco.com/Groceries enter XXXXX at the online eCoupon: checkout. Offer 23:59 DD/MM/YY. Pleaseat refer to Tesco. For online purchases: Enterends the code GRMGPYon at the online grocery checkout Tesco.com/ groceries. Offer endseCoupon 23:59:59 on 06/06/2017 com for full terms & conditions. Valid in thefrom UK and IOM only and across all Tesco stores. Offer is subject to availability. Copied, Valid 00/00/00 until 00/00/00. damaged and defaced coupons will not be accepted. This coupon is, and shall remain the This coupon is & shall remain the property ofterms Tesco Stores Ltd. It property of Tesco Stores Ltd and is not for resale or publication. For full and conditions, is not for re-sale or publication. Copied or damaged coupons will please refer to Tesco.com/Clubcard not be accepted. Coupon has no cash value & no change given. Terms and Conditions:

www.marigold.co.uk Enter GRMGPY at the online checkout

our recipes

For more delicious ideas, visit tesco.com/realfood

Asparagus and peas g p10 with anchovy dressin

Griddled pineapple with smoked bread and banana ice cream p48

achos with Wholemeal n eans and spicy pinto b 56 guacamole p STARTERS, SNACKS, SAUCES AND SIDES

u Artichoke salad 79 DF GF u Asparagus and peas with anchovy dressing 10 DF GF u Baked feta with charred courgettes GF 44 DF u Breakfast pizza 79 GF u Chargrilled potato salad 44 DF u Cinnamon chips 79 DF GF u Crunchy smoky salad 44 u F ish pâté 79 DF GF

u Garden soup 79 u Harissa tacos 19 u Little Gem and rocket salad with GF cashew dressing 22 DF GF u Pak choi and coconut corn 22 GF u Pakoras 79 DF GF u Piccolo ketchup 11 DF u Plaited wholemeal spelt loaf 75 u Roasted pepper and za’atar houmous DF GF with crudités 13 u Thai eggs 79 DF

MAINS

u Carrot and feta burgers 64 u Blackened spiced spatchcock chicken 47 DF GF u Chicken traybake with vine tomatoes and courgettes 60 u Derek’s BBQ ’shroom buns 21 u Duck and watercress salad 66 DF DF u Easy vegan burger 31 u Eggs baked in avocado with smoked salmon 72 DF GF

Recipes marked can be frozen for up to three months (unless otherwise stated); always wrap appropriately. Defrost and heat thoroughly before eating. Never refreeze food that has already been frozen, including raw and cooked ingredients such as meat, fish and poultry. All poultry should be cooked thoroughly until juices run clear. For tips on protecting yourself and your family when preparing raw meat and poultry, check out the Food Safety page at tesco. com/realfood. Recipes marked are meat- and fish-free (always check ingredients such as cheese, yogurt and ready-made sauces to ensure they’re veggie-friendly). Recipes marked use no animal products, including meat, fish, eggs and dairy. Recipes marked DF are

uF ish burrito bowls 62 DF GF uF resh tuna salad 66 DF GF uG riddled iceberg lettuce and prawn salad 16 DF uG riddled lamb with kale dhal 72 DF GF uH erring puttanesca 19 DF uO at and chive mushrooms with pepper DF and spinach salad 72 uO aty fishcakes 19 GF uP aneer tikka masala 56 uP ork burgers 79 uR ainbow soba salad with ginger and DF miso dressing 53 GF uR oasted spring veg salad 66 uS ardines with roasted cauliflower and lime gremolata 61 DF GF u Spiced Jersey royals and turkey stir-fry 15 DF GF u Sticky chicken 79 DF GF u Tandoori skewers 79 u Thai steak with spiced Asian slaw 60 u Thai-style mussels with linguine 72 u Tofu scramble with kale and roasted DF GF mushrooms 56 u Wholemeal nachos with spicy pinto beans and guacamole 56

SWEET TREATS AND DRINKS

u Berry almond vanilla oatmeal crunch DF 22 u Berry banana cupcakes 26 DF u Frozen margaritas 79 DF GF u Green juice 79 u Griddled pineapple with smoked bread DF and banana ice cream 48 DF GF u Summer sparkler 48

lactose-free. Recipes marked GF are gluten-free. If you are allergic to nuts always check ingredients are nut-free. ‘Cost per serve’ is calculated by adding up the cost of the ingredients and dividing by the number of servings. Information is correct at the time of going to press. For information on reference intakes, visit realfood.tesco.com/our-food/what-is-healthy.html. For advice on healthy eating and food groups, visit realfood.tesco.com/healthy-eating/allhealthy-eating.html. Our recipes should be eaten as part of a varied and balanced diet, and healthy lifestyle.

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. • From BT lines Monday-Friday, daytime calls cost up to 8p plus: 6p per minute for 0870 numbers; up to 5p per minute for 0844 numbers; and up to 10p per minute for 0871 numbers. Mobile and other providers’ charges may vary. Calls may be recorded.

Find loads more great recipes at tesco.com/realfood

New BIG POTS FOR

BREKKIE THICK, FRUIT-LAYERED DELICIOUSNESS

SERVING SUGGESTION

Fighting Mojo flagging? Stay energised with these nutrient-packed shakes and soups nyone who leads a busy life knows the importance of protein to give them strength. But did you know that as you approach your 50s, getting extra protein in your diet becomes even more important? One simple way to make sure you’re giving your body just what it needs for strength and vitality is with new Meritene shakes and soups. Created by the experts at Nestlé Health Science, they can be enjoyed with or between meals. The chilled shake is ideal for a quick snack. It’s available in smooth chocolate or fruity strawberry flavours, in a handy ready-to-drink bottle or easy just-add-water sachets; you could even blend it with

fresh fruits for a delicious smoothie. For a light lunch, try Meritene soup in vegetable or chicken flavours. Throw in some chopped veggies for extra crunch. Each shake and soup contains a unique blend of 16 vitamins and minerals including vitamins B2, B6, C and iron, which help to release energy and reduce tiredness. They also contain protein to support muscle and bone health. Energy flagging? Not you! Meritene soup £5·50/ 4 x 50g sachets (£1·38 each) Meritene Shake £6·50/ 7 x 30g sachets (93p each) Meritene Shake £1·75, 200ml (88p/100ml)

Protein contributes to the maintenance of muscle mass, and with vitamin D and calcium contribute to the maintenance of bones. Meritene contains vitamins A, D, E, K, C, B1, B2, B6, folic acid, pantothenic acid, potassium, calcium, phosphorus, iron, zinc and selenium.

PROMOTION You can add Meritene to your breakfast yogurt, or mix some in with your favourite fruit to make a smoothie. For extra crunch in the soup, add a few fresh vegetables.

Find Meritene in the vitamin and mineral aisle

DELICIOUS IS ON THE MENU TONIGHT

Get smorging with CastelloÂŽ this evening, and enjoy your favourite cheeses, simply served.