Tesco Magazine - January 2022

Happy New Year! We’ll keep the smile on your face with budget-friendly recipes and tips that’ll help save you money while still putting hearty meals on the table. It’s feel-good food inspiration to brighten up January. One of my resolutions is to be more eco-conscious – and it doesn’t have to cost more. Turn to Cook once, eat twice (p34), our ingenious new series of double-up dishes; learn how to use ingredients from root to stem (p9); and grab your storecupboard superstars (p49) –you’ll be amazed how fast you can whip up a family dinner. Tempted by Veganuary?

Our plant-based hero, Derek Sarno, makes it easy (p62). This issue helps you look after your purse strings and the planet too! Don’t forget to have a look at our digital magazine as well – see p25.

Maria Coole, ACTING EDITOR

…BRUNCH ON A BUDGET

There’s nothing better than a leisurely brunch to brighten up a cold winter morning. This pre-mashed avocado is a cheat’s way to a fancy breakfast, for half the price of eating out. And the best part? It uses avocados that might otherwise have gone to waste. Smashed Avocado With Chilli 200g, £2 (£1/100g)

CONTENTS JANUARY

CONTRIBUTORS

JAMIE ROBINSON

Tesco executive chef, product development

Follow Jamie’s lead and keep warm on a chilly walk by taking a flask filled with a tasty hot infusion, p18.

DEREK SARNO

Tesco’s director of plant-based innovation

Whether you’re going all out for Veganuary or just reducing the meat in your meals, try Derek’s ideas, p62.

JAMIE OLIVER

Seasonal produce features prominently in Jamie’s dishes, which can all be prepped ahead, p70.

AIMEE LONG

KIM BROWN

If having smart new kit isn’t incentive enough, Aimee has some great tips to get you moving, p88.

Make over your makeup bag with Kim’s fab tips for using and caring for your products, p95.

SELINA FLAVIUS

If you’re struggling to balance your budget after Christmas, Selina has some great advice for you, p102.

FOOD

105 Your recipes

All the recipes in this issue

WEEKEND

9 January harvest

Root-to-stem special: Cook one dish, then use the ‘wasted’ bits

27 Weekend wonders

Make staying in the new going out with our tempting meals

55 TV treats

Desserts you can whip up while the adverts are on the telly

106 Finest moments

Burns Night is 25 January. Here’s an indulgent dish to celebrate

KNOW-HOW

46 Focus on: Onions

How well do you know your onions? Find out with our guide

52 Step-by-step

A Szechuan-spiced pork belly boasting crackling with a kick

62 Chef Derek Sarno

A filling Veganuary dish, plus ideas if you don’t want to cook

67 Too good to waste: Oranges

Tips to help you squeeze even more value out of your fruit

70 Jamie Oliver

Budget-friendly meals that you can prepare in advance

EVERYDAY

32 That’s dinner sorted

Whatever mood you’re in, there’s a meal solution for you

34 Cook once, eat twice

Clever double-up dishes that save you time in the kitchen

40 5 for under £25

Reader-approved family meals, ready in half an hour or less

49 Storecupboard cooking

Breakfast, lunch and dinner solutions all lurk in your larder

59 Dry January

Alcohol-free drinks are just the tonic to perk yourself up

YOUR HEALTH

77 If you make one change

Find out why January’s musthave item is a thermal flask

78 In the know: How food affects your mood

Help shrug off the winter blues by giving your diet an overhaul

80 Spotlight on: Seasonal Affective Disorder

Expert advice on coping with the effects of less daylight

Makeup artist and beauty director

Author and co-founder of Black Girl Finance

Health ambassador for Tesco

Celebrity fitness trainer

REAL LIVING

38 Over to you

Join in the conversation: your pictures, posts and thoughts

66 Eco stories

Resolve to reduce food waste (and save money) this year

HOME

91 Interior upgrade

Snuggly throws and cuddly cushions at affordable prices

92 Kitchen updates

Hit the refresh button on your hardest-working kitchen kit

WELLBEING

97 Life admin

Kick-start 2022 with organising and motivational tips

MONEY

102 Your finances

Expert help in stretching your budget to the end of the month

SHOPPING

IN STORE

18 Best buys

Food to brighten up January without breaking the budget

85 Shop this: Sustainable buys

Guilt-free buys to make you happy in more ways than one

THE TEAM

EDITORIAL Editor Lauren Rose-Smith Acting editor

Maria Coole Deputy editor Jo Wooderson

Acting deputy editor Julia Martin Senior food editor

Elli Donajgrodzki Deputy food editor Bryony Bowie

Chief sub editor Art Young Deputy chief sub editor

Jenny Wackett Senior sub editor Tessa Jones

Senior lifestyle writer Rebecca Morten

Editorial assistant Jess Herbert

ART Art director Nina Brennan Senior art

editor Alex Whitfield Acting senior art

editor Dean Buckley Art editor Sarah Prescott

Junior designer Joseph Christopher

CREATIVE SOLUTIONS Commercial content editor

Victoria Boland Commercial content manager

Hannah Sherwood Creative solutions art director

Melanie Robinson-White

CONTENT AND PUBLISHING Content director

FOR YOU

87 Activewear

Working out or lounging about: we’ve got the fashion for you

95 Try this: Pamper time Spend dark, cold, rainy days pampering yourself at home

Rachael Ashley Food director Jenny McIvor Group

managing editor Kate Best Group art director

Aileen O’Donnell Account director Hannah McDonald

Senior account manager Lucy May Account executive

Leslie Nya

PRODUCTION Production director Vanessa Salter

Production manager Deborah Homden

CEDAR COMMUNICATIONS CEO Clare Broadbent

Global transformation and development director

Christina da Silva Business director Kate McLeod

Global chief creative officer Stuart Purcell Financial director Jane Moffett

WITH THANKS TO Aasawari Bapat Kale, Louise Burfitt, Nina Christopher, Francesca Clarke, Isabella Fernandez, Clare Knivett, Rachel Linstead, Marion Lyons, Julie Stevens, Heather Thomas, Martina Walsh

TESCO Head of content Daniel Porter Publishing manager Cintia Welch

ADVERTISING SALES dunnhumby Ltd Senior campaign manager Kaajal Nath Campaign management associate Haris Khan Advertising sales manager Tom Glenister

For all advertising enquiries, contact tom.glenister@dunnhumby.com

Tesco magazine is published 10 times a year for Tesco by Cedar Communications Ltd. ISSN 2634-0720. 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. Due to ongoing uncertainty, prices and availability may be more susceptible to change than usual. 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. Alcohol prices may vary in Scotland and Wales due to Minimum Unit Price legislation.

January harvest

IN SEASON

Make the most of fresh produce with our root-to-stem recipe ideas that will help you ensure nothing goes to waste

BONUS!

Look out for our tips on using the whole ingredient

Broccoli

A vibrant and earthy family favourite

Need to know 80g (around 4 florets) will count as 1 of your 5-a-day.

CHINESE CHICKEN & BROCCOLI

Serves 4 freeze without rice

Takes 20 mins

Cost per serve £1.21

300g long-grain rice

700g broccoli, cut into bite-sized forets

2 tbsp light soy sauce

2 tbsp hoisin sauce

½ lime, juiced

2 tsp clear honey

1 tsp crushed chillies

1 tbsp cornfour

½ tsp ground white pepper

½ chicken stock cube, made up to 200ml, left to cool

1 tbsp sesame oil

400g boneless chicken thighs, cut into 3cm pieces

100g bunch spring onions, thinly sliced

2 garlic cloves, finely chopped

6cm piece ginger, peeled and finely chopped

1 tbsp sesame seeds

1 Cook the rice to pack instructions, then cover the pan to keep warm. Meanwhile, steam the broccoli for 6-8 mins until just tender. Whisk the soy, hoisin, lime juice, honey, chilli, cornflour, pepper and stock in a bowl, then set aside.

2 Heat the sesame oil in a large frying pan until very hot. Sear the chicken for 1-2 mins, without moving, until lightly browned. Stir and cook for another 2-3 mins until browned on all sides and cooked through. Transfer to a plate.

3 Set 2 tbsp spring onions aside and add the rest to the pan along with

more broccoli recipes,

the garlic and ginger. Cook for 2 mins, stirring frequently, until fragrant and just softened.

4 Reduce the heat to medium-low, stir in the soy sauce mixture, then cook for 2 mins to thicken. Add the cooked chicken and broccoli to the pan and gently coat in the sauce.

Divide the rice between 4 plates; top with the chicken and broccoli. Scatter with the sesame seeds and reserved spring onions to serve.

Each serving contains

ROOT TO STEM: BROCCOLI

STALK

Peel the raw stem to get to the brighter, tender centre and dice very finely (about 2mm). Transfer to a small bowl and drizzle over enough olive oil to coat, then season to taste with lemon juice, salt and pepper. Stir into salsas and salads, or use to top toast for a twist on bruschetta.

Oranges

Sweet and zesty

Need to know Store in the fridge to help them last longer.

ORANGE & CARDAMOM MARMALADE

Makes 2 x 500ml jars

Takes 2 hrs 45 mins plus overnight soaking

Cost per serve 1p

750g (3-4) oranges, washed 10 cardamom pods

650g white or golden granulated sugar

50ml lemon juice (1-2 lemons)

1 Use a sharp knife to slice away both ends of the oranges, then cut away all the peel and pith in sections from top to bottom, cutting around the flesh just under the pith. Slice

the flesh into thin rounds, then quarter and put in a mixing bowl with any juice; discard any seeds. Very thinly slice the skin and pith (including the ends) widthways into short slivers and add to the bowl.

2 Cover with 600ml water and put a small plate inside the bowl to keep the fruit submerged. Cover with clingfilm; refrigerate overnight.

3 The next day, put a small plate in the freezer. Tip the contents of the bowl into a large, wide saucepan. Crack the cardamom pods and add the seeds to the pan (discard the pods). Bring to the boil over a medium-high heat, then simmer very gently for 1 hr, without stirring, until the peel is very soft. Once or twice during cooking, poke down any bits of orange that rise up.

4 Stir in the sugar and bring to a gentle simmer. Cook for 40-60 mins over a low heat, without stirring, until syrupy, very shiny, a little foamy and reduced by ⅔. When it’s

ready, the marmalade should read 105°C on a sugar thermometer. If you don’t have one, spoon a little marmalade onto the frozen plate: it should start to set within 5 mins and form a skin that wrinkles when pressed. If it doesn’t, continue to simmer, checking every 10 mins.

5 Remove from the heat, stir in the lemon juice and mix well. Spoon into hot, sterilised jars* , screw on the lids, then leave to cool to room temperature before storing**

Each 15g serving contains of the reference intake. See page 105. Carbohydrate 11g Protein 0g Fibre 0g

ROOT TO STEM: ORANGE

PEEL Leftover citrus peel can help set preserves and jams, instead of adding extra pectin. Wrap the membranes and pith in muslin cloth and simmer with the fruit. Remove, squeezing out the juice, before adding sugar.

* To sterilise glass bottles, wash in hot, soapy water and rinse well. Dry in the oven for 15-20 mins at gas 1, 140°C, fan 120°C until hot and completely dry. Boil rubber seals for 10 mins, then leave to dry ** Once opened, store in the fridge for up to 2 months

Cauliflower

A mild, tender brassica

Need to know Most commonly white, there are purple, green and orange varieties too.

CRISPY CHIPOTLE

CAULIFLOWER TACOS

Serves 4

Takes 50 mins

Cost per serve £2.07

2 tbsp chipotle paste

1 tbsp maple syrup

1 tbsp garlic granules

1 large cauliflower, cut into bite-sized florets

100g plain flour

30g cornflour

130g panko breadcrumbs

1 tbsp nutritional yeast (optional)

To serve 100g red cabbage, cored and very finely sliced 1 lime, zested and juiced 200g dairy-free yogurt-alternative 8-pack corn tortilla wraps

2 medium avocados, diced or sliced 200g pot mild salsa

1 Preheat the oven to gas 7, 220°C, fan 200°C. Whisk together the chipotle paste, maple syrup, garlic granules and 2 tbsp water. In a large mixing bowl, pour the marinade over the caulifower forets; toss gently to coat evenly.

2 Whisk together the four, cornfour and 150ml water to make a smooth batter. Pour over the caulifower; toss to coat completely. Add half the breadcrumbs and nutritional yeast (if using) and toss again. Add the remaining breadcrumbs and yeast and toss again to coat.

3 Arrange in a single layer on 2 baking trays, leaving some space between each foret. Bake for 20-25 mins, rotating the trays

halfway through, until just tender and the coating is very crispy.

4 Meanwhile, toss the red cabbage with half the lime juice; season. Put the yogurt-alternative in a bowl and stir in the lime zest. Warm the tortillas. Put the avocado in a bowl and toss with the remaining lime juice. Serve the tortillas topped with the caulifower, salsa, cabbage, avocado and lime yogurt.

Each serving contains

ROOT TO STEM: CAULIFLOWER LEAVES

Cauliflower leaves are great roasted. Clean and trim them, toss in a little oil and salt, then roast at gas 6, 200°C, fan 180°C for 10-15 mins until the stems are just tender and the leaves are very crispy. Try them in the tacos, add to salads, or eat as a snack.

COOK THE COVER

cauliflower recipes,

LEAN BEEF, PORK AND LAMB NATURALLY CONTAIN VITAMIN B12

Vitamin B12 contributes to the reduction of tiredness and fatigue

Enjoythe goodness Vitamin B12 is an essential nutrient not found naturally in

DID YOU KNOW?

SCAN FOR HEALTHY RECIPES

Leeks

Both white and green parts are edible

Need to know Use instead of onions for a sweeter flavour.

CHEESY LEEK SOUP

Serves 4 *

Takes 1 hr

Cost per serve £1

1kg leeks

2 tbsp olive oil

1 reduced-salt vegetable stock cube, made up to 800ml

4 slices crusty bread

120g streaky bacon, cut into 2cm pieces (optional)

2 garlic cloves, crushed

2 tsp cornflour

100ml single cream

1 tbsp wholegrain mustard

100g mature Cheddar, grated

75g Stilton, crumbled (or use more Cheddar)

⅛ tsp freshly grated or ground nutmeg

1 Discard any damaged dark green leek leaves (or see tip, above right). Cut the rest into 1-2cm squares. Rinse well in a sieve, drain and set aside. Cut the white/light green parts of the leek lengthways, then slice into 1cm strips.

2 Heat 1 tbsp oil in a large, lidded saucepan over a medium heat. Add the lighter parts of the leeks, season with a little salt and cook for 10 mins until well softened. Reduce the heat to low, add 400ml stock, then cover and simmer for 20 mins.

3 Preheat the oven to gas 6, 200°C, fan 180°C. Cut the bread into 2cm cubes, tip into a mixing bowl and toss with 2 tbsp water. If using, put the bacon pieces on a baking tray; bake for 5 mins. Add the bread and dark green leek parts, drizzle with the remaining oil and stir to coat. Bake for 15 mins, stirring a few times, until everything is crisp.

4 Stir the garlic into the leek pan and cook, uncovered, for 5 mins. Mix the cornflour with 1 tbsp cold water and add to the pan with the rest of the stock. Bring to a simmer and cook for 5 mins to thicken.

5 Reduce the heat to low and stir in the cream, mustard, cheese and nutmeg; season. Simmer for 2 mins, then divide between 4 bowls. Top with the bacon and leek croutons.

Each serving contains

of the reference intake. See page 105.

ROOT TO STEM: LEEK

GREENS Use leftover leek greens to make a bouquet garni, a seasoning packet for stocks and sauces that is removed before eating. Wrap rosemary, sage, thyme and bay leaves in a large piece of leek green; tie shut with non-plastic thread or twine. Simmer in stocks and soups, then discard once the flavours have been released. Leek greens can also be added to savoury crumbles, stir-fries and hashes, or sautéed and stirred through pasta.

GET AHEAD

Store the soup and croutons separately in airtight containers in the fridge for up to 3 days.

Carrots

Boil, roast, or serve uncooked as crudités

Need to know No need to peel, just scrub before cooking.

CARROT FRIES

Serves 4 as a side * * Takes 40 mins

Cost per serve 38p

1kg carrots, scrubbed, ends trimmed

1 tbsp olive oil

1 tsp cornflour

For the coriander & coconut yogurt dip 200g Greek-style yogurt with coconut or dairy-free yogurt-alternative 30g pack fresh coriander, leaves and stems roughly chopped ½ lemon, zested and juiced

1 Preheat the oven to gas 7, 220°C, fan 200°C and put 2 baking trays inside to heat up.

2 Cut the carrots into long, even fries about 1cm thick. Trim any very thin ends, as they can burn during cooking (see tip, above). Transfer to a large mixing bowl and toss to coat in the oil. Sprinkle over the cornfour and toss again.

3 Arrange the fries evenly over the hot trays. Bake for 25-30 mins, turning halfway, until crispy and browned in places; season.

4 Meanwhile, put the yogurt in a bowl and stir through the coriander, lemon zest and a squeeze of juice; season. Serve with the carrot fries for dipping. Each serving contains

of the reference intake. See page 105.

Carbohydrate 25g Protein 3g Fibre 10g Source of fibre; 1 of your 5-a-day

ROOT TO STEM: CARROT TRIMMINGS

Leftover carrot tops, trimmings, peelings and leaves can be used to flavour stocks. Wash and dry them, then simmer with the other stock ingredients. Allow to cool in the stock before straining out.

WORDS JESS HERBERT RECIPES NANCY ANNE HARBORD PHOTOGRAPHY GARETH MORGANS FOOD STYLING EMMA JANE FROST PROP STYLING MORAG FARQUHAR

* Vegan and dairy free if using coconut yogurt-alternative

At Filippo Berio, we source the finest olive oils from across the Mediterranean.

Working with the same growers over decades ensures excellence, but only when an oil is perfect is it allowed to bear Filippo Berio’s signature.

Find us at your local supermarket today.

Happy New Year!

Our pick of the best easy and affordable products to see you through the month

BEHIND THE SCENES WITH JAMIE R

We ask Jamie Robinson, Tesco’s executive chef, product development, about the best ways to warm up – and cheer up! – this month

Christmas may be over, but it’s not all doom and gloom. Mulled wine is a festive favourite but amazing hot infusions like this don’t need to be limited to Christmas – we like to make our warm toffee apple drink

Store these flaky

Plant Chef MeatFree Sausage Rolls 600g, £1.15 (19p/100g), in the freezer, ready for vegan guests.

to take with us on our walks with the dog.

Your favourite snack just got mini!

Infusing apple juice with fresh orange wedges, lime juice, cinnamon and cloves, and serving it hot from a flask, will always keep Jack Frost at bay on the coldest of days.

These 12 Mini Pork Pies 300g, £1.75 (58p/100g), have a peppery pork filling.

Snuggle up in front of the fire with a bowl of piping hot Tesco Finest soup. Find the full range in store, including Moroccan Chicken 600g, £2.50 (42p/100g), and Pea & Wiltshire Cured Ham 600g, £2.50 (42p/100g). And for dunking? Only the crustiest bread will do – we love Six Seeds and Grains Boule400g, £1.60 (40p/100g).

SOUP-ER SUPPERS

Get cosy on dark January nights

WORTH A SHOT

Fruity alcoholfree drinks for Dry January

JAMIE R SAYS

‘

Our Finest soups have something for everyone

‘

Tesco Finest Sloe & Plum Pressé 750ml, £2 (27p/100ml)

Tesco Finest Sparkling Apple & Elderflower Pressé 750ml, £2 (27p/100ml)

Sparkling Rosé Grape & Rhubarb 750ml, £1.50 (20p/100ml)

MAKE IT VEGAN

Simple swaps for an easy Veganuary

DISCOVER DAIRY-FREE

Easy alternatives for staple ingredients

Oat Drink 1ltr, 95p

Free From Natural YogurtAlternative 500g, £1.25 (25p/100g)

WICKED PUDS

Free From Soft Cheese with Garlic & Herbs 170g, £1.80 (£1.06/100g)

4 STEPS TO… A QUICK VEGAN DINNER

Satisfy your sweet tooth with these new Wicked Kitchen desserts. Try rich and chocolatey Millionaire’s Pots, or smooth and fruity Strawberry Cheesecake Pots, for an indulgent weekend treat. See in store for pricing.

500g, 75p (15p/100g)

(83p/100g)

Plant Chef MeatFree Chicken Style Pieces 200g, £1.75 (88p/100g)

Curly Kale 180g, 72p (40p/100g)

Wicked Kitchen Golden Rice* 300g, £2.50

Plant Chef Spiced Tikka Sauce

® Reg. Trademark used in agreement with the Trademark owner

EVERYDAY WINS

New staples for the new year

Chop chop

Have dinner on the table in 10 minutes with these quick flavour pastes

Chop Katsu Stir Fry Paste 50g, £1 (£2/100g)

Chop Pad Thai Stir Fry Paste 60g, £1 (£1.67/100g)

Chop Black Bean Stir Fry Paste 50g, £1 (£2/100g)

HIDDEN DEPTHS

Your favourite protein just got healthier! These Meat & Veg Chicken Meatballs 336g, £2.50 (74p/100g), are packed with 30% veg and make a great swap for your usual fare – your family won’t even notice. Look out for the rest of the range in store.

Fakeaway favourites

Serve a banquet on a budget for Chinese New Year

Aromatic Shredded Duck & Pancakes 230g, £3.50 (£1.52/100g), with a sticky hoisin sauce

16-Piece

Chinese Style Selection 322g, £2.50 (78p/100g), including spring rolls, prawn toast and chicken wontons.

BROCCOLI BUT TALL DARK AND FLAVOURSOM

TALL, A E

Look after yourself this winter

Because what you eat at this time of year can be more important than ever

SUPPORT YOUR IMMUNE SYSTEM

VITAMIN HIT

Start the day with an Actimel FatFree Strawberry Drink 8 x 100g, £2.75 (34p/100g), for a quick vitamin hit. Each shot contains vitamins D and B6, which help support the normal function of your immune system.

BURSTS OF VITAMIN C

Add a pop of colour to your diet with fruits like lemons, pineapples and kiwis, all of which are rich in vitamin C, which helps support the normal function of the immune system…

CONSIDER SELENIUM

…as do selenium-rich foods. Cook a kedgeree for dinner –haddock and eggs are both sources of this mineral, and kedgeree is a hearty meal for all the family. Find how to cook a simple one at tes.co/kedgeree.

THINK ZINC

Some nuts and seeds, like pecans and cashews, are high in zinc, which supports your immune system.

Top soup with pumpkin seeds for crunch.

LOOK AFTER YOUR GUT

FIBRE FIX

Eating foods that are rich in fibre, such as fruit, vegetables and wholegrains, may help keep your digestive system healthy. Rye crispbreads are a fab base for a high-fibre  snack. Or stir fruit into your porridge – raspberries paired with peanut butter is a popular fibre-rich combo.

YES TO YOGURT

Enjoy Activia Strawberry

No Added Sugar* Yogurt 4 x 115g, £2 (43p/100g), as a snack or post-lunch pud. Each pot contains billions of live cultures, helping to give the yogurt its creamy taste. It also contains calcium, which contributes to the normal function of digestive enzymes.

Food worth staying in for

Enjoy dinner, brunch and takeaway nights in the comfort of your home with these fab recipes – best of all, they cost less than £1 a serving!

Nicely spicy Friday night

Turn

DAN DAN-STYLE NOODLES

Serves 6

Takes 15 mins

Cost per serve 93p

1 tbsp vegetable or groundnut oil

500g pack 12% fat pork mince

100g bunch spring onions, white and green parts separated, fnely sliced

3cm piece ginger, peeled and grated

3 garlic cloves, crushed

1 tbsp Szechuan peppercorns, roughly ground with a pestle and mortar

1 tbsp chilli oil

3 tbsp reduced-salt soy sauce

3 tbsp crunchy peanut butter

1 chicken stock cube, made up to 700ml

375g wholewheat noodles

1½ tsp crushed chillies

1 Heat the oil in a wok over a high heat and fry the mince for 7-8 mins, stirring regularly, until just crisp. Add the white parts of the spring onion, the ginger, garlic and half of the Szechuan pepper and cook, stirring, for 2 mins. Add the chilli oil, soy sauce, peanut butter and chicken stock. Stir to combine, then reduce the heat to medium and simmer gently for 3 mins.

2 Cook the noodles to pack instructions, then drain and divide between 6 bowls. Spoon over the mince and broth. Scatter with the remaining Szechuan pepper, spring onion greens and crushed chillies to serve.

Each serving contains of the reference intake. See page 105.

MEATBALL SHAKSHUKA

Serves 6 freeze without eggs

Takes 45 mins

Cost per serve 92p

½ tbsp olive oil

1 onion, fnely chopped

500g pack mixed-colour peppers, fnely sliced

4 garlic cloves, crushed

3 tsp ground cumin

1 tbsp smoked paprika

2 tbsp tomato purée

2 x 400g tins chopped tomatoes

500g pack 20% fat beef mince 10g fresh parsley, fnely chopped ½ lemon, zested

6 medium eggs

120g salad cheese, crumbled crusty bread, to serve (optional)

1 Heat the oil in a large, deep, lidded frying pan over a mediumhigh heat. Fry the onion and peppers for 8-10 mins until soft, then add half the garlic, the spices and tomato purée, and cook for 1 min more. Tip in the tomatoes and a can’s worth of water; season and simmer, covered, for 15 mins.

2 Meanwhile, mix the mince, remaining garlic, half the parsley and the lemon zest in a bowl.

Season well and shape into 18 balls. When the sauce has simmered for 15 mins, stir in the meatballs, then make 6 indents in the sauce and crack in the eggs. Cook for 10 mins with the lid on until the meatballs are cooked through and the eggs are cooked to your liking. Stir in the remaining parsley, then scatter over the cheese. Serve with crusty bread, if you like.

Each serving contains

USE IT UP SALAD CHEESE

Mash with yogurt, garlic, lemon zest and juice for a quick dip.

A hearty, warming

crowd-pleaser

WHOLEMEAL WAFFLES WITH SUNSHINE CITRUS

Serves 6

Takes 40 mins

Cost per serve 46p

260g wholemeal or white plain flour

3 tbsp golden caster sugar

1 tbsp baking powder

2 blood oranges, ½ finely zested

1 lemon, zested

500ml semi-skimmed milk

2 medium eggs, lightly beaten

1 tsp vanilla extract

vegetable oil, for greasing

100g Greek-style natural yogurt, to serve

3 tbsp clear honey

1 Preheat the oven to gas ¼, 100°C, fan 80°C. Mix the flour, sugar, baking powder, orange zest and half the lemon zest in a mixing bowl. In a separate bowl, whisk the milk, eggs and vanilla until well mixed, then slowly whisk into the dry ingredients to make a smooth batter.

2 Spray or grease a waffle machine with oil and pour in one-sixth of the mixture. Close the machine and cook for 5-6 mins until golden. Keep warm on a tray in the oven while you make the rest. Peel and slice the oranges into thin rounds. Serve with the waffles, a dollop of yogurt, the rest of the lemon zest and a drizzle of honey.

Each serving contains

of the reference intake. See page 105.

Carbohydrate 55g Protein 12g Fibre 5g Source of protein; source of vitamin B12

COOK’S TIP

If you don’t have a waffle machine, cook the waffles on a lightly greased griddle pan over a medium heat for 5 mins each side.

Meal planning

That’s dinner sorted

January can be tough enough without trying to come up with fresh dinner inspiration. Step forward Tesco, with a range of ideas…

FUSS-FREE DINNERS

These ideas take minimum effort – ideal for when January has left you lethargic.

It’s cold, it’s dark, and who isn’t stretching their budget until payday? The last thing you need is another challenge in deciding what to have for dinner. Happily, Tesco has the answer, whether you’re in the mood for a ready-tocook solution or making dinner from scratch.

Browse and shop in store

Check out all the greatvalue meal solutions in

store. How about a stirfry? Pick your noodles, veg and sauce, then you can dish up a lowfat dinner for two in under 10 minutes. Just the job for January.

Search for a recipe online

Looking for a recipe that uses what’s in your fridge already? Visit tes. co/thatsdinnersorted, type in any three or more ingredients and you’ll be served up a

range of recipes. For even more ideas, visit tesco.com/recipes to view thousands.

Be inspired by this magazine

Want to cook but haven’t the time to seek out a recipe? You’re holding a host of January meal ideas right in your hands!

Use the grid opposite to find a meal solution to suit your mood.

GIVE ME MORE! +

For more quick and easy dinner options at a fraction of the price, head in store.

QUICK MIDWEEK MEALS

Need dinner on the table in half an hour or less? Try one of these speedy options.

FAKEAWAY NIGHT

Don’t break your resolutions – these ideas will satisfy your takeaway yearnings without sacrificing your good intentions.

DINE IN STYLE

Sometimes at this time of year you just want to treat yourself. In which case, go for one of these indulgent options.

Tesco

Ham

Crispy

Fish puttanesca

Pea & potato curry

Dan

Red onion, beetroot & cheese tart Visit tes.co/thatsdinnersorted

Spicy chicken gnocchi Find the recipe at tes.co/thatsdinnersorted

Tesco Meal Deal stir-fry In store

King prawns in ginger and garlic Visit tes.co/thatsdinnersorted

Mediterranean crumb-topped salmon Visit tes.co/thatsdinnersorted

& Jamie Oliver 123 traybake In store

p43

p45

& pineapple fried rice p51

chipotle cauliflower tacos p13

Meatball shakshuka p28

dan-style noodles p28

Savvy cooking

Cook once, eat twice

Save precious time in the kitchen with our clever double-up dishes

CREAMY CHICKEN LIVER & KALE TAGLIATELLE

Serves 4

Takes 40 mins

Cost per serve £1.03

20g unsalted butter

2 tbsp olive oil, plus 2 tsp

4 onions, thinly sliced

2 x 380g packs chicken livers

2 tbsp plain flour

200g chestnut mushrooms, sliced

2 garlic cloves, crushed

1 tsp smoked paprika

300g dried tagliatelle

200g curly kale, thick stalks removed ½ vegetable stock cube, made up to 200ml

a few drops Worcestershire sauce

80g natural yogurt

15g fresh parsley, roughly chopped

1 Set a large nonstick frying pan over a low-medium heat and melt the butter with 1 tbsp oil. Gently fry the onions with a pinch of salt for 20 mins, stirring often, until golden and soft. Transfer to a large bowl with a slotted spoon. Set aside.

2 Meanwhile, cut away and discard any fat and sinew from the livers. Pat the livers dry and slice into thin strips (a little over 0.5cm wide).

Tipthefourintoashallowbowl, add the livers and toss to coat.

3 Heat 1 tsp oil in the pan you used for the onions. Add half the livers and cook over a medium-high heat

for 2-3 mins until brown, crisp and cooked through. Add to the bowl of onions and repeat with 1 tsp oil and the remaining livers. Season well.

4 Heat the remaining 1 tbsp oil in the frying pan over a medium-high heat. Cook the mushrooms with a pinch of salt for 5 mins until golden and tender. Add the garlic and paprika and cook for 1 min more.

5 Meanwhile, cook the pasta to pack instructions, adding the kale for the last 5 mins. Drain, reserving 100ml of the pasta water.

6 Stir the stock and Worcestershire sauce into the mushrooms. Bring to the boil, then reduce the heat to low and simmer for 5 mins until slightly thickened. Add half the liver and onions (cover and chill the rest for the salad, opposite) and warm throughfor1min.Turnofftheheat, then stir through the yogurt and most of the parsley.

7 Add the pasta and kale to the mushroom sauce, along with half the reserved pasta water. Toss together, seasoning well with black pepper and adding a little more pasta water if needed to make a silky sauce. Divide between 4 bowls and scatter with parsley to serve.

WARM CHICKEN LIVER & BEETROOT SALAD

Serves 4

Takes 15 mins

Cost per serve £1.46

4 tbsp olive oil, plus 1 tsp

1 tbsp Dijon mustard

1 tbsp white wine vinegar

½ lemon, juiced

1 tsp clear honey

1 tbsp roughly chopped fresh dill

1 garlic clove, crushed

200g pack bacon lardons leftover liver and onions (see recipe, left)

100g pack butterhead salad

200g Redmere Farms cooked beetroot (about 2 from a 500g pack), quartered 4 slices seeded multigrain bloomer bread, toasted

1 Pour 4 tbsp oil into a small jar with the mustard, vinegar, lemon juice, honey, dill and garlic. Screw on the lid, then shake vigorously to emulsify. Season to taste, shake again and set aside.

2 Heat the remaining 1 tsp oil in a nonstick frying pan over a medium heat. Fry the lardons for 3-4 mins until golden and cooked through. Transfer to a small bowl and set asidetocoolslightly.Pouroffmost

of the fat from the pan, leaving about 1 tsp. Add the leftover liver and onions, then stir over a medium heat for 2-3 mins or until piping hot. Remove from the heat.

3 Divide the salad leaves between 4 plates and top with the warmed liver and onions, the beetroot quarters and the warm bacon lardons. Drizzle over the dressing and serve with the toast.

Each serving contains

TOFU SCRAMBLE WITH MUSHROOMS & TOMATOES

Serves 4

Takes 25 mins

Cost per serve £1.41

2 x 396g packs firm tofu

250g pack large flat mushrooms

4 tsp olive oil

4 salad tomatoes, halved

4 garlic cloves, crushed

½ tsp ground turmeric

420g tin baked beans

200g baby spinach

4 slices crusty bread, toasted plant-based spread (optional)

1 Drain the tofu and squeeze out any excess liquid. Transfer to a bowl and crumble into small pieces; set aside.

2 Heat a griddle pan over a mediumhigh heat. Season the mushrooms and drizzle with 1 tsp oil. Cook, stalk up, for 2 mins; turn and cook for a further 3 mins. Set aside; keep warm.

3 Drizzle the tomatoes with 1 tsp oil; season. Cook, cut-side down, on the griddle pan without moving them for 2 mins, or until marked by the griddle lines. Turn and cook for 2 mins more. Keep warm with the mushrooms.

4 Heat 1 tsp oil in a large nonstick frying pan over a medium heat. Stir-fry half the garlic for 1 min, then add the tofu and stir-fry for 3 mins. Add the turmeric and stir-fry for another 2-3 mins until mixed in. Season; remove from the heat. Put 300g into a sealable container for the Tex-Mex bowls (see recipe, right).

5 Meanwhile, heat the beans to pack instructions. Heat the remaining oil in the frying pan and cook the remaining garlic for 1 min, adding the spinach in batches to wilt; season.

6 Divide the tofu, tomatoes, beans, mushrooms and spinach between 4 plates. Serve with the toast, buttered with the spread, if you like.

TEX-MEX TOFU BOWLS

Serves 4 Takes 35 mins

Cost per serve £1.51

2½ tsp vegetable oil

200g tin sweetcorn, well drained

100g cherry tomatoes, quartered

1 small red onion, finely diced

15g fresh coriander, most finely chopped

1 lime, ½ juiced, ½ cut into wedges

2 mini plain tortilla wraps, cut into triangles

½ tsp smoked paprika

2 x 250g packs microwave wholegrain rice with quinoa

2 spring onions, finely sliced, green and white parts separated

¼ tsp ground cumin

300g reserved scrambled tofu (see recipe, left)

400g tin black beans, drained and rinsed

¼ iceberg lettuce, finely shredded

1 Preheat the oven to gas 6, 200°C, fan 180°C. Make a salsa. Heat a griddle or frying pan over a medium heat. Add ½ tsp oil and the sweetcorn and griddle for 8-10 mins, turning frequently, until tender and beginning to char; set aside to cool. Transfer to a bowl and toss with the tomatoes, onion, most of the coriander and the lime juice. Season and set aside.

2 Tip the tortilla triangles into a large bowl. Drizzle over 1 tsp oil and toss to coat. Sprinkle over half the paprika, season with salt and toss to coat again. Arrange on a large, lined baking sheet and bake for 6-8 mins until crisp and golden. Set aside to cool. Heat the rice and quinoa mix to pack instructions.

3 Meanwhile, heat 1 tsp oil in a large nonstick frying pan over a medium heat. Soften the white part of the spring onions for 1 min. Add the

cumin and remaining paprika, and cook for 1 min more. Add the tofu scramble and black beans, and heat through for 2 mins. Remove from the heat and stir through the green spring onions.

4 Divide the rice and quinoa mixture between 4 bowls. Top with the shredded lettuce, corn salsa, tofu mix, tortilla chips and remaining coriander. Serve with lime wedges for squeezing over.

Each serving contains

of the reference intake. See page 105.

Carbohydrate 61g Protein 23g Fibre 18g High in protein; 1 of your 5-a-day

USE IT UP CORIANDER

Finely chop, then stir through scrambled eggs with chilli and a little garam masala.

JOIN THE CONVERSATION

STAR LETTER

Email or write in and we’ll choose one Star Letter*, which will win a £50 giftcard**

Well done for this month’s brilliant magazine (October). So many delicious recipes to choose from. We’ve tried several and they have all been really good, but we decided to give the spicy banger stew with cornbread dumplings a go. I kept to the vegan recipe even though we aren’t vegan, just to be true to the recipe. It was amazing and my husband didn’t even realise the sausages were vegan (how good is that?). We’ll definitely be having that again and maybe try a little cheese in the cornbread instead of the sugar. Kim, via email

WHAT A STORY

I’ve never written to a magazine before, but had to reach out to say thank you for featuring the inspiring story about Yatu’s Bakery in your October issue. It was so nice to read about Adiyatu’s generosity - we need more kind and wonderful people like her in the world. Her bakery is definitely on my list to try one day. Amelia, via email

Something a bit different for tea, Salmon & leek pasta bake (October) from the @tescofood magazine. Was simple and very tasty! @miss_wem @tesco

You’ve been loving our recent recipes. Here are just a few of your fab creations

Spiced apple doughnuts with caramel sauce (October) #tescorecipes @mina.petrova

Sweet butternut pie with pecan pastry (October) @tescofood magazine. Very yummy. Very autumnal @natalie_snelson

ADVERTISEMENT PROMOTION

Winter warmers

Mix up your lunch routine with these vegan ideas

VEGAN ‘SAUSAGE’ SANDWICH WITH RED ONION CHUTNEY, ROCKET & TOMATO

Cook Garden Gourmet Sensational Plant-based Cumberland Sausages to pack instructions and spread slices of crusty white bloomer with Flora Plant B+tter Cover half the slices with red onion chutney; halve the sausages lengthways and arrange on the other slices, with rocket and sliced tomato. Sandwich together and halve.

HERBY TOMATO & BEAN SOUP WITH ITALIAN-STYLE SEEDS

Cook diced onion, carrot and celery with a little oil in a large pan for 10 mins or until soft. Stir in crushed garlic and fresh thyme leaves; season. Add tinned tomatoes and cook for 10 mins or until breaking down. Add ½ tin cannellini beans and enough vegan vegetable stock to just cover everything. Bring to the boil, then simmer for 10 mins. Blitz until just smooth, then stir in fresh spinach and the rest of the beans. Sprinkle over Schwartz Italian Seeds & Spice Toppers and more thyme leaves to serve.

Add crunch and flavour to dishes with Schwartz Italian Seeds & Spice Toppers 32g, £1.95 (£6.10/100g). Also available in Indian- and Thai-style flavours.

Garden Gourmet Sensational Plantbased Cumberland Sausages 240g, £2.50 (£1.04/100g), are seasoned with pepper, sage and nutmeg, and deliver a juicy sausage experience with no compromise on taste.

Flora Plant B+tter 250g, £1.90 (76p/100g), is a rich and creamy alternative to dairy-based butter, and is just as versatile for all your cooking needs.

Five easy reader-approved recipes all ready in 30 minutes or less FOR

UNDER

5 x DINNERS 4 x SERVINGS

Tried it, liked it

Our tester this month is Jessica, who runs her own business and lives with her three children aged six, 12 and 16. ‘My oldest will try most things, but my youngest two are fussy eaters who prefer things plain with lots of ketchup!’ says Jessica. ‘I was really impressed by the efficient use of ingredients to provide five meals for four people. It has inspired me to try more new recipes, and I’ll be following Tesco magazine for more budget meal plans.’

GET INVOLVED

Want to test one of our family dinner meal plans for four?

Email tesco.mag@ cedarcom.co.uk for your chance to take part.

Products shown for illustrative purposes only; packaging subject to change. The under £25 total is based on online prices at the time of going to press; some prices might change and some products may be unavailable

SHOPPING LIST

4-pack Suntrail Farms lemons

30g pack fresh coriander

30g pack fresh parsley

1 garlic bulb

60g pack red chillies

100g bunch spring onions

1kg pack brown onions

375g pack Nightingale Farms peppers

500g pack Redmere Farms fresh greens

485g pack chestnut mushrooms

200g tub Creamfields soft cheese

200g pot reduced-fat soured cream and chive dip 8-pack Woodside Farms pork sausages

650g pack chicken breast fillets

440g wholemeal farmhouse thick-sliced loaf

1kg pack Grower’s Harvest long-grain rice

500g pack Hearty Food Co.

spaghetti

4 x 400g tins Grower’s Harvest chopped tomatoes

2 x 400g tins black beans

2 x 567g tins Grower’s Harvest new potatoes in water

330g jar pitted black olives

190g jar capers

185g jar Dijon mustard

80g pot medium curry powder

30g sachet fajita seasoning

900g pack Grower’s Harvest frozen garden peas

520g pack Bay Fishmongers frozen white fish fillets

+ FROM YOUR STORECUPBOARD

Olive oil, vegetable oil, reduced-salt vegetable stock cube, reduced-salt chicken stock cube

QUICK SAUSAGE & MUSHROOM STROGANOFF

Serves 4 Takes 25 mins Cost per serve £1.03

1 tbsp vegetable oil

8-pack pork sausages

485g pack chestnut mushrooms, sliced

300g long-grain rice

2 garlic cloves, crushed 200g pot reduced-fat soured cream and chive dip ½ a reduced-salt chicken stock cube, made up to 100ml 1 tbsp Dijon mustard

320g frozen peas

10g fresh parsley, finely chopped

1 Heat the oil in a deep, nonstick frying pan over a medium heat. Pinch the sausages from their skins and break the meat into pieces in the pan, discarding the skins. Fry for 5 mins, breaking into little pieces with a spatula, until lightly

golden, adding a splash of water if it starts to stick. Add the mushrooms and cook for 10 mins until golden and any water that comes off the mushrooms has evaporated.

2 Meanwhile, rinse the rice well in a sieve until the water runs clear. Tip the rice into a saucepan with 600ml water. Bring to the boil, then turn the heat down to low, cover and cook for 10-12 mins undisturbed.

3 Stir the garlic into the mushrooms, cook for 1 min, then add the soured cream dip, chicken stock and mustard. Bubble gently over a low heat for 4-5 mins until thickened slightly.

4 Meanwhile, cook the peas in a pan of boiling water for 2-3 mins, then drain. Fluff up the rice with a fork and serve with the peas and stroganoff, scattered with parsley.

Each serving contains of the reference intake. See page 105.

93g Protein 29g Fibre 8g

ÔI’d never thought about removing the meat from the sausage skins and cooking it as a different meal. My youngest loved it

FISH PUTTANESCA

Serves 4

Takes 30 mins

Cost per serve 96p

520g pack frozen white fish fillets

2 tbsp olive oil

2 garlic cloves, sliced 50g black olives, drained

2 tbsp capers, drained

400g tin chopped tomatoes

300g spaghetti

10g fresh parsley, finely chopped

CREAMY MUSTARD CHICKEN TRAYBAKE

Serves 4

Takes 30 mins

Cost per serve £1.36

650g chicken breast fillets, halved 567g tin new potatoes, drained and halved if large

2 tbsp olive oil

150g soft cheese

2 tbsp Dijon mustard

½ a reduced-salt chicken stock cube, made up to 100ml 250g spring greens, shredded, thick stalks discarded

200g frozen peas

3 slices wholemeal bread, cut into 1cm cubes

1 lemon, zested

1 garlic clove, crushed

10g fresh parsley, finely chopped

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the chicken pieces and new potatoes in a roasting tin about 20 x 30cm and 7cm deep. Drizzle over 1 tbsp oil, toss well, season and roast for 15 mins.

2 Meanwhile, whisk the soft cheese, mustard and stock in a jug until

smooth. Blanch the greens and peas in a large pan of boiling salted water for 2-3 mins until just tender; drain well.

3 Toss the bread cubes in a bowl with 1 tbsp oil, the lemon zest, garlic and half the parsley. Spread them out over a baking tray in a single layer.

4 After 15 mins, stir the greens into the chicken and potatoes, and pour over the cheese sauce, tossing to coat. Roast for another 10 mins until the chicken is cooked through and the sauce coats everything. Toast the bread in the oven for 8-10 mins, tossing halfway through, until crisp.

5 Scatter the crunchy lemon and garlic croutons over the chicken and sprinkle with the remaining parsley to serve.

1 lemon, zested

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the frozen fish on a lined baking tray, season well and drizzle over 1 tbsp oil. Bake for 15-20 mins until cooked through and flaky.

2 Meanwhile, heat 1 tbsp oil in a deep frying pan over a low heat and fry the garlic for 1-2 mins until lightly golden. Add the olives, capers and chopped tomatoes with half a tin of water. Bring to a bubble over a medium heat, then simmer gently for 10 mins. Season well.

3 At the same time, cook the spaghetti to pack instructions. Drain well, reserving 50ml of the pasta water.

4 When the fish is cooked, drain of any water from the tray and break the fish into chunky pieces with a spatula. Tip the drained spaghetti into the tomato sauce and toss together, adding a splash of the pasta water if needed for the sauce to coat the spaghetti. Add the fish and toss again gently to keep some large chunks of fish. Scatter over the parsley and lemon zest to serve.

This was a firm favourite for all – and so easy to make! I will definitely be cooking it again

Ô

This dish brought back fond memories of holidays abroad. The capers and black olives worked wonderfully, complementing the other ingredients

ÔThis was great for a cold winter night and it would work with any vegetables. Next time I make it for the children I’ll add less curry powder, as it was too spicy for my six-year-old

PEA & POTATO CURRY

Serves 4 freeze curry only

Takes 30 mins

Cost per serve 63p

300g long-grain rice

1 tbsp vegetable oil

2 onions, thinly sliced

2 garlic cloves, crushed

1 chilli, deseeded (optional) and finely chopped

2 tbsp medium curry powder

2 x 400g tins chopped tomatoes

250g fresh greens, sliced, thick stalks discarded

567g tin new potatoes, drained and halved if large 250g frozen peas

4 spring onions, roughly sliced 10g fresh coriander, chopped

1 lemon, cut into wedges to serve

1 Rinse the rice in a sieve until the water runs clear. Tip into a lidded saucepan with 600ml water. Bring to the boil, then reduce the heat to low, cover and cook for 10-12 mins until tender and the water has been absorbed. Set aside with the lid on.

2 Meanwhile, heat the oil in a large saucepan over a medium heat and fry the onions for 6-8 mins until lightly golden and tender. Add the garlic, chilli and curry powder, fry for 2-3 mins more, then add the chopped tomatoes and half a tin of water. Simmer for 10 mins, stirring frequently, until thickened slightly. Stir in the greens and bubble for 3 mins or until just wilted, then add the potatoes and peas. Cook for another 5-6 mins until piping hot. Season well and add a splash more water to coat the veg if needed.

3 Fluff up the rice with a fork. Scatter the spring onion and coriander over the curry. Serve alongside the rice, with lemon wedges to squeeze over.

CHILLI BEANS ON TOAST

Serves 4 freeze chilli only

Takes 25 mins

Cost per serve 93p

1 tbsp olive oil

1 onion, finely chopped

3 peppers, deseeded and diced

2 garlic cloves, crushed

1 red chilli, deseeded (optional) and finely chopped

30g sachet fajita seasoning

400g tin chopped tomatoes

1 reduced-salt vegetable stock cube, made up to 250ml

2 x 400g tins black beans, drained and rinsed

8 slices wholemeal farmhouse bread

50g soft cheese

10g fresh coriander, roughly chopped

4 spring onions, finely sliced

1 Heat the oil in a medium saucepan over a medium heat and fry the onion and peppers for 8-10 mins until soft, stirring frequently. Add the garlic and chilli and fry for 1 min more, or until fragrant.

2 Stir in the fajita seasoning, then add the chopped tomatoes, stock and black beans. Simmer for a further 10-15 mins until thickened. Season well.

3 Meanwhile, toast the bread and divide between 4 plates. Spoon over the chilli beans and add a dollop of soft cheese. Sprinkle with the coriander and spring onions, then grind over some black pepper. Each serving contains of the reference intake. See page 105.

ÔSo simple to make, this would also be fab on top of a jacket potato – which I’m looking forward to trying next time! Great for lunch

Focus on

Onions

Peel back the layers for all the info on these essential alliums

HOW TO STORE Most onions should be kept in a cool, dark, dry place (such as a kitchen cupboard) away from potatoes, as each releases gases that cause the other to spoil. Once peeled or chopped, keep in an airtight container in the fridge for up to a week. For spring onions, remove any wilted leaves and keep in the vegetable drawer of the fridge.

HOW TO COOK Onions generally benefit from slow, gentle cooking in a little oil to draw out their moisture and increase their sweetness –the longer you cook them, the sweeter they’ll become. For a punchier flavour, lightly pickled or raw spring onions, red onions or shallots are great to cut through richer dishes.

BROWN

Robust in flavour, these are the go-to kitchen staple and ideal as a base for stews, sauces and stir-fries. When a recipe calls for onion but doesn’t specify a type, this is the one to use.

TRY in a classic pissaladièrestyle onion and anchovy tart –get the recipe at tes.co/ oniontart.

SPRING

Young, mild and fresh, these onions have a distinctly ‘greener’ flavour. Chop or shred into salads and stirfries, or scatter over soups or omelettes for instant crunch and sharpness.

TRY in our Dan dan-style noodles recipe on p28.

DID YOU KNOW…?

Onions release a sulphurous chemical when cut into, which is what makes people cry.

SHALLOTS

Their delicate flavour and small size make shallots perfect for slow-braising whole in casseroles or alongside a roast. If you have lots to prepare, cover with boiling water for 2 mins first - this will make them easier to peel.

TRY in a warming Greek lamb stew. Find a recipe at tes.co/greeklamb.

SWEET

A higher water and lower sulphur content allows the natural sweetness of these onions to shine through, producing a rounded, less pungent flavour.

TRY using in a classic soffritto alongside carrot and celery, to make a favour-packed base for risottos or soups.

RED

These pleasingly purple-tinged onions have a slightly milder flavour than their brown counterparts and can be eaten raw (pour over a kettle of boiling water to remove some of their bitterness) or cooked.

TRY finely sliced with diced pineapple, lime juice and mint for a zingy salsa to top tacos.

ECHALION SHALLOTS

Also called banana shallots, these are less fiddly to prepare than their miniature round cousins. They’re naturally sweeter than brown onions, stand up well to roasting and caramelise wonderfully.

TRY thinly slicing into rings, then fash-frying with cumin and mustard seeds to top dhals.

Variety store

You can rustle up all sorts of exciting dishes from the contents of your cupboards. Open the doors to new possibilities with our handy recipes

EASY BREAKFAST

Little bites you can just grab and go

NO-BAKE BREAKFAST FLAPJACKS

Makes 10

Takes 10 mins plus 1 hr setting

Cost per serve 47p

200g soft pitted dates

150g smooth peanut butter

50g maple syrup

2 tsp dairy-free spread or coconut oil

150g porridge oats

50g rice snaps

80g cashew nuts

5 tbsp 4-seed mix

2 tbsp chia seeds (or 2 tbsp 4-seed mix)

1 Line a 26 x 16cm baking tin with nonstick baking paper. Blitz the dates in a food processor until

fnely chopped and sticky, adding 2 tbsp of water if needed to help the mixture come together.

2 In a small saucepan, heat the peanut butter, maple syrup and spread to melt together, mixing with a wooden spoon to combine.

3 Mix the oats, rice snaps, nuts, 4 tbsp 4-seed mix and the chia seeds in a mixing bowl. Pour in the peanut butter mixture and the blitzed dates, then use a wooden spoon to mix very well.

4 Press the mixture into the lined baking tin, then sprinkle the remaining 1 tbsp 4-seed mix evenly over the top, pressing the seeds in with your fngers. Transfer to the fridge for at least 1 hr to set. Once set, cut the flapjacks into 10 bars. Will keep for up to 5 days in an airtight container in the fridge. Each flapjack contains

QUICK LUNCH

Tomato spaghetti that’s ready in next to no time

ONE-POT TOMATO PASTA

Serves 2

Takes 15 mins

Cost per serve 10p

4 tsp olive oil

4 tbsp fresh or dried breadcrumbs

2 garlic cloves, crushed, or 1 tsp garlic granules

½ tsp dried thyme, plus a pinch

1 onion, peeled and finely sliced 400g tin chopped tomatoes

2 tsp red wine vinegar

250g spaghetti

1 Heat 2 tsp oil in a medium saucepan over a medium heat and fry the breadcrumbs for 3-4 mins, stirring often, until just turning golden brown. Add half the garlic and a pinch of thyme, then cook

COOK’S TIP

Use your favourite nuts for this recipe –walnuts, pecans, macadamias and almonds all work well.

for another 1 min until toasted and fragrant. Tip into a bowl and set aside.

2 Add the remaining 2 tsp oil to the pan and cook the onion over a medium heat for 5-6 mins until softened and slightly browning. Add the remaining garlic and ½ tsp thyme, cook for 1 min, then add the pinch of thyme, the tomatoes and vinegar; season. Stir well and bring to a simmer.

3 Break the spaghetti in half and add to the pan with 500ml boiling water. Cook over a medium heat for 10-12 mins until the pasta is al dente, adding a splash more water if it starts to stick. Divide between 2 bowls and scatter over the garlicky breadcrumbs to serve.

Each serving contains

of the reference intake. See page 105.

SPEEDY DINNER

A colourful supper for all the family

HAM & PINEAPPLE FRIED RICE

Serves 4

Takes 20 mins

Cost per serve 87p

1 tbsp olive oil

1 red onion, cut into 1.5cm wedges

200g tin Danish ham, drained and cut into 1cm chunks

2 x 250g pouches microwave basmati rice (or 500g cooked basmati rice)

1 tsp allspice

200g frozen peas

432g tin pineapple slices, cut into chunks

3 tbsp reduced-salt soy sauce

15g fresh coriander, roughly chopped

1 Heat the oil in a large saucepan over a medium-high heat. Fry the onion for 2 mins each side, without stirring, until softened and slightly charred. Remove from the pan and set aside.

2 Add the ham, reduce the heat to medium and fry for 5 mins to brown slightly. Stir through the rice, allspice, 50ml water, the onion, peas and pineapple chunks. Cook for 5 mins to heat through, then stir through the soy sauce and the coriander to serve.

Each serving contains

Step-by-step

Szechuan-spiced pork belly

Mix up your Sunday roast with this Chinese-inspired joint – it’ll warm up any winter weekend

SZECHUAN-SPICED PORK BELLY

Serves 4 freeze without crackling

Takes 1 hr 40 mins plus resting and overnight drying

Cost per serve £1.12

750g pork belly joint

⅛ tsp Szechuan peppercorns

⅛ tsp fennel seeds

⅛ tsp Chinese five-spice

1 cardamom pod, seeds removed

1 tbsp fine salt, plus 1 tsp charred pak choi and roast potatoes, to serve (optional)

1 The day before you want to serve the pork, begin by drying the joint. Unwrap, pat dry with kitchen paper and place on a plate. Transfer to the fridge overnight, lightly covered with kitchen paper (pic A, far right).

2 On the day of cooking, grind the peppercorns, fennel seeds, fve-spiceandcardamomseeds toafnepowderusingapestle

andmortar.Stirinthe1tbspfine salt (pic B).

3 Place the joint on a chopping board and pat dry with kitchen paper. Use a very sharp knife to score a diamond pattern in the rind – if the joint is already scored, score extra cuts in it (pic C).

4 Cover the rind with all but a pinch of the spiced salt mixture, working it into the cuts with your hands. Rub the remaining spiced salt underneath the joint. Leave at room temperature for 30 mins. Preheat the oven to gas 9, 240°C, fan 220°C (or to gas 10, 260°C, fan 240°C if your oven allows).

5 Rubofmostofthespicedsalt from the rind and from in between the cuts, then pat dry with kitchen paper. Gently rub the extra 1 tsp finesaltontotherind.Placeona trivet in a roasting tin (pic D).

6 Roast for 30 mins, then reduce the oven temperature to gas 5, 190°C, fan 170°C and roast for a further 50 mins until the pork is cooked through. If the crackling is still a bit soft, turn the temperature back up to gas 9, 240°C, fan 220°C (or gas 10, 260°C, fan 240°C if your oven allows) for the last 10 mins. Leave the cooked joint, loosely covered with foil, to rest for 20 mins. Serve with charred pak choi and roast potatoes, if you like.

WINE MATCH

This German Riesling, £5* , with sweet baked apple notes, can stand up to roast pork and these punchy flavours.

A DRYING THE MEAT

A dry rind is essential for crispy crackling. If your joint has been wrapped in plastic, it may have ‘sweated’ a little, so it’s important to remove as much of this moisture as possible to give it the best start.

C SCORING THE PORK

Crackling is made when hot fat pushes its way up over the rind: by scoring a diamond pattern before roasting, you help this process along. Ensure the original score lines are about 1cm apart; if further apart, score more lines in between them.

E CREATING THE CRACKLING

Setting the oven very hot to start with means the fat will heat quickly, creating the crackling. But reduce the temperature after 30 mins or the meat will dry out. To calculate the cooking time of any pork belly joint, use 35 mins per 500g, plus 35 mins.

B MAKING THE RUB

Salt draws out moisture, so rubbing the pork with the spiced salt (fine salt penetrates the rind better) before roasting helps ensure the crackling will go crisp. The second rub adds flavour and helps to keep the rind dry during cooking.

D USING A TRIVET

A trivet helps the meat cook evenly and raises the crackling higher to receive more direct heat. You can use a roasting rack or make a vegetable trivet by placing the joint on top of peeled, halved carrots and celery sticks – the veg can then be used to make gravy.

F RESTING THE MEAT

It’s important to allow cooked meat to rest, so the juices and moisture can be reabsorbed and redistributed. (If you slice it immediately after roasting, more of the juices will run out of the meat, leaving you with a dry joint.)

Speedy puds

VEGAN MINT CHOC CHIP ICE CREAM SANDWICHES

Serves 2

Takes 5 mins

Cost per serve 89p

70g Wicked Kitchen mint chocolate chip ice dream treat

4 x Wicked Kitchen double trouble chocolate cookies

1 Cut and peel away the packaging from the top of the ice dream treat tub; slice off 2 x 2cm-thick rounds.

2 Use a 6cm straight-edged cookie cutter to cut out 2 smaller circles. Press the trimmings back into the tub with the back of a spoon (use an elastic band to secure the lid).

3 Place each of the ice dream rounds onto a cookie, then sandwich with the remaining cookies to serve.

Each serving contains

of the reference intake. See page 105.

39g Protein 3g Fibre 2g

CITRUS FOOL

Serves 2

Takes 5 mins

Cost per serve 39p

200g 0% fat Greek-style yogurt

40g lemon curd

1 tbsp caster sugar

½ x 411g tin ruby red grapefruit in juice, drained fresh mint leaves, to serve (optional)

1 Put the yogurt in a bowl and add dollops of lemon curd. Gently fold through with a spoon, then divide between 2 short glasses.

2 Sprinkle the sugar over a small plate. Gently roll the drained grapefruit slices in the sugar, then place in the glasses. Top with a few small mint leaves, if you like.

Each serving contains

of the reference intake. See page 105.

30g Protein 8g Fibre 1g

CHOCOLATE & BANANA FLATBREADS

Serves 2

Takes 5 mins

Cost per serve 33p

2 white folded flatbreads (from a 6-pack)

2 tbsp hazelnut chocolate spread

1 medium banana, sliced 10g roasted chopped hazelnuts

1 Heat a griddle pan over a medium-high heat. Griddle the flatbreads for 30 secs-1 min each side until char lines appear. Remove from the heat and divide the chocolate spread between the insides of the flatbreads.

2 Press the banana slices into the chocolate spread, sprinkle over the hazelnuts and press the top closed.

Each serving contains

COOK’S TIP

Add the leftover grapefruit to yogurt and granola, or blitz into smoothies.

of the reference intake. See page 105.

Delicious desserts

this Veganuary

Irresistible Carrot Cake

Deliciously moist sponge with a generous layer of light and zesty vegan cream cheese and delicately sprinkled with pistachio pieces.

Triple-layered Billionaires slices Chocolate chip cookie base topped with a layer of gooey salted toffee and rich, velvety chocolate coconut ganache, finished with a splash of gold.

Award-winning

Apple Pie Deep layers of crisp & fruity apple, encased in a delicious flaky & crispy gluten free pastry, finished with a cinnamon glaze & flaked almonds.

Find them in the freezer aisle

Just the tonic

Got a touch of the January blues? These colourful, non-alcoholic drinks will perk you up

Turn over for the recipes

Chai latte

Paloma mocktail

Pineapple & turmeric smoothie

PALOMA MOCKTAIL

Makes 2 x 200ml glasses

Takes 5 mins

Cost per serve 21p

ice cubes

120ml pink grapefruit juice

1 lime, juiced (you need 20ml), squeezed halves reserved

1½ tbsp clear honey

1 tbsp caster sugar

120ml soda water twist of grapefruit peel, to serve (optional)

1 Fill a cocktail shaker or large lidded jar with ice cubes. Add the grapefruit juice, lime juice and honey. Cover, then shake until the shaker feels cold.

2 Put the sugar on a small plate and run the lime halves over the rims of 2 tumblers. Turn the rims of the tumblers in the sugar to coat.

3 Put a few ice cubes in each tumbler and strain the grapefruit mixture between them. Top up with soda water and garnish with a twist of grapefruit peel, if you like. Each drink contains

the reference intake. See page 105.

15g Protein 1g Fibre 0g

CHAI LATTE

Makes 2 x 300ml mugs

Takes 20 mins

Cost per serve 36p

1 cinnamon stick, plus extra to serve (optional)

3 cloves

3 cardamom pods, bruised

3 black peppercorns

300ml semi-skimmed milk, plus 100ml (optional)

2 black teabags (such as English breakfast, Assam or Ceylon)

2 tsp light brown sugar

1 Put the spices in a small saucepan and place over a medium heat. Toast for 2-3 mins until fragrant.

2 Pour over 300ml milk and 300ml water. Bring to the boil, then simmer gently for 5 mins. Turn off the heat and stir in the teabags and brown sugar. Set aside to steep for 10 mins.

3 Strain into a bowl to remove the spices and the teabags, then return the liquid to the pan and warm through. Divide between 2 warm mugs. If you like, heat 100ml milk in a small saucepan until just steaming, then whisk to a froth. Spoon on top of the chai latte and serve with a cinnamon stick in each to decorate, if you like.

Each drink contains of the reference intake. See page 105. Carbohydrate 10g Protein 5g Fibre 0g High in protein; a source of vitamin B12

PINEAPPLE & TURMERIC SMOOTHIE

Makes 2 x 275ml glasses

Takes 5 mins

Cost per serve 31p

270g fresh pineapple flesh (about ½ a fresh pineapple), chilled

1 large ripe banana, chopped

1 tsp ground turmeric 2cm piece ginger, peeled and grated 150ml milk

Blitz all the ingredients in a high-powered blender for 1-2 mins until smooth and creamy. Divide between 2 highball glasses to serve.

Each drink contains of the reference intake. See page 105.

USE IT UP PINEAPPLE

Why not make our Ham & pineapple fried rice on p51.

OR TRY THESE…

Tesco Low Alcohol Cabernet Tempranillo, £2.75*, is bursting with fruity red berry flavours but contains only 0.5% alcohol.

Tesco Low Alcohol Sparkling White Wine, £2.75*, is a zesty fizz with ripe citrus flavours and less than 0.5% alcohol – great with grilled fish.

Tesco Low Alcohol Reduced Calorie G&T 4 x 250ml, £3*, has classic gin aromatics but less than 0.5% alcohol in one-can serves.

Derek Sarno

LIVING ON THE VEG

Our wicked chef is on hand to help you embrace plant-based eating, and this easy ‘no chicken’ noodle soup is a tasty place to start

Whether you’re keen to try a plant-based diet or you just fancy a few meat-free Mondays, Veganuary is a great time to start introducing more vegan recipes into your diet. Derek’s advice? ‘Plan ahead, especially if you’re switching up your normal routine.’ This nourishing noodle soup is ideal for batchcooking – why not make double and freeze half for those busy evenings when you’re craving comfort food?

‘NO CHICKEN’ NOODLE SOUP

Serves 4 freeze without pasta

Takes 50 mins

Cost per serve £2.60

3 x 150g packs Tesco Finest king oyster mushrooms

1 tbsp olive oil

1 large onion, roughly chopped

3 small carrots, roughly chopped

3 celery sticks, roughly chopped

4 garlic cloves, finely chopped

1 tsp smoked paprika

½ tsp turmeric

1 tsp onion granules

1 tsp ground black pepper

5 tbsp Wicked Kitchen garlic & herb nooch seasoning

200g dried linguine, broken in half

1 bay leaf (optional)

2 x 400g tins cannellini beans, drained and rinsed

100g kale, baby spinach, or spring greens

15g fresh flat-leaf parsley, leaves picked and roughly chopped

1 To shred the mushrooms, hold the cap and run a fork along the length of the mushroom – it will start to splinter into shreds like pulled pork.

Break apart with your hands to make long 1-2cm-wide pieces.

2 Heat the oil in a very large saucepan over a medium heat and add the onion, carrots, celery and garlic. Cook for 10-15 mins, stirring occasionally, until softened and lightly browned. Add the mushrooms, season with a little salt and stir well. Cook for 5 mins or until the mushrooms start to reduce.

3 Stir in the smoked paprika, turmeric, onion granules, black pepper and nooch seasoning. Add 2ltrs boiling water, the pasta and bay leaf (if using), then stir in the cannellini beans. Season well, bring to the boil, then reduce the heat to low, cover and simmer for 15-20 mins until the pasta is tender.

4 Stir through the kale or spring greens and most of the parsley, then cook for 6 mins to wilt (if using spinach, simmer for 3 mins). Divide between 4 large bowls and top with the remaining parsley to serve.

Each serving

‘Nothing says “comfort” like a steaming bowl of noodle soup. My wicked, clever take uses shredded mushrooms instead of chicken, for maximum flavour and texture without the need for meat

Derek Sarno, Tesco’s director of plant-based innovation

Wickedly simple

Plant-based eating made easy with the new Wicked Kitchen meal deal

Serve up a treat – Clubcard members can get a main, a side and a pudding for just £8*. Here’s Derek’s favourite combo...

BANGIN’ BROWNIE SUNDAE

Easy like sundae morning! Layers of rich brownie cubes, chocolate mousse and chocolate sauce, all topped off with cocoa nibs.

Choc-tastic! Wicked Kitchen 2 Bangin’ Brownie Sundaes 220g, £3 (£1.50 each).

TRIPLE TREAT VEG

Eat your greens! Spring greens, peas and Tenderstem broccoli in a basil, garlic and parsley dressing.

Wicked Kitchen Triple Treat Veg 250g, £2.50 (£1/100g).

MOQ AU VIN

A hearty classic without the bird! Soya protein, wheat and pea protein pieces, mushrooms and onions in a rich red wine sauce with garlic, brandy and thyme. Wicked Kitchen Moq au Vin 500g, £5 (£1/100g).

Savour your ‘bacon’

Yes, even in plant-based meals you can enjoy the distinct flavour of bacon. Try these versatile ideas

BUBBLE ’N’ SQUEAK LOADED SKINS

Serves 4 Takes 1 hr 30 mins

4 baking potatoes, halved lengthways

1 tbsp vegetable oil

4 rashers Richmond Meat-Free Smoked Bacon

1 medium leek, thinly sliced 200g Brussels sprouts, shredded

1 lemon, zested

75g Tesco Free From coconut oil-alternative to mature Cheddar, coarsely grated

4 tbsp vegan coconut yogurtalternative

10g fresh chives, finely snipped green salad, to serve (optional)

1 Preheat the oven to gas 7, 220°C, fan 200°C. Line a baking tray with baking paper. Lay on the potatoes, cut-side down, and prick all over with a fork. Bake for 55 mins-1 hr, until soft and fluffy in the centre. Cool for 15 mins.

2 Meanwhile, heat the oil in a frying pan over a medium heat. Fry the ‘bacon’ rashers for 2-3 mins each side until golden and crisp. Remove and, when cool enough to handle, finely slice.

3 Add the leek, sprouts and 3 tbsp water to the pan and cook over a high heat for 5 mins, stirring, until bright green and starting to soften.

4 Scoop most of the fluffy centres of the potatoes into the pan with the greens, add half the lemon zest, half the chopped ‘bacon’ and half the vegan cheese-alternative. Stir until combined, then spoon back into the potato skins.

5 Transfer to a baking tray and sprinkle over the remaining cheese-alternative and ‘bacon’. Bake for 15-20 mins until the cheese is melted. Top with coconut yogurt-alternative, chives, the remaining lemon zest and a twist of black pepper; serve with a green salad, if you like.

Each serving contains

Now try…

PEA PESTO & ‘BACON’ PASTA

Fresh and vibrant, this dish is bursting with flavour. Crispy, smoky ‘bacon’ bits add a new twist in both texture and colour.

VEGAN BLUEBERRY PANCAKES

Sweet, juicy blueberries beautifully complement the smokiness of the ‘bacon’ in this brunch dish. Drizzle the stack with maple syrup.

Richmond 8 Meat-Free Smoked Bacon Rashers 150g, £2.50 (£1.67/100g)

GIVE ME MORE! +

Find the full recipes for these two ideas at tes.co/richmond.

Eco stories

Hero the zero

Imagine a world where there was no food waste… A lofty goal, but certainly one worth aiming for

January – a time for setting good intentions for the year ahead. And there’s one New Year’s resolution we can all commit to that will save us money and help save the planet too: reduce our food waste.

An estimated 6.4 million tonnes of edible food are thrown away in the UK each year. Shockingly, one in six shopping bags and one in eight prepared meals ends up in the bin, which amounts to £730 per household every year. This has a huge environmental impact, and is very costly.

Tesco knows it isn’t just up to individuals to make the change – so it too is on a mission to tackle food waste. Any produce that’s safe for human consumption but can’t be sold on the shop floor is redistributed to charities and community groups that feed people in need. It’s also offered to colleagues through the Colleague Shop. An impressive 82% of Tesco’s surplus is redirected to humans or animals. No Tesco food waste is sent to landfill.

So how can you reduce your food waste? Follow these easy steps…

Plan your food

Make a weekly meal list with everyone from your household. Then check what you have in the fridge, freezer and cupboards before you shop.

Store it right

Check labels to find out where products should be kept, so they stay edible for as long as possible.

Portion perfectly

Dish up smaller portions and eat what’s on your plate before getting more.

Love your leftovers

Cool your leftovers before storing in the fridge or freezer. Then check out tes.co/leftovers for ideas on how to use them.

Fill your freezer

From bread to cheese, freezing food will help you store it for much longer. Use airtight containers to prevent freezer burn and spillages – and label before freezing to make things easy to find later.

BIN THERE, DONE THAT

These are 10 of the most-wasted foods in the UK* –how many do you chuck?

Too good to waste

Oranges

Helping you cut down on food waste, one ingredient at a time

Baked into puddings, roasted with poultry for Sunday lunch or juiced for the breakfast table, oranges get a double mention (with two different varieties) in the UK’s 10 most popular fruits list*. Oranges are a good source of vitamin C - yet we throw away £56m** worth every year, mostly because we don’t manage to eat them in time. Read on for our tips to enjoy them for longer.

STORE THEM RIGHT

Keep whole citrus fruits in the fridge, where they’ll last

for up to two weeks. Zested, segmented or cut oranges should be stored in the fridge, either in an airtight container or wrapped in foil.

MAKE THEM GO FURTHER

Oranges freeze brilliantly: slice them, open-freeze, then transfer to freezer-safe containers to add to drinks or use in baking. The juice can also be frozen in ice cube trays. Try using up leftover orange peel by drying it out in a low oven, then adding to an aromatic, zesty tea with fresh ginger and honey.

29k

tonnes of oranges are wasted each year in the UK**

USE THEM UP

FOR WHOLE FRUITS

Beef, orange & radish salad

Whisk the juice of 1 orange with 2 tbsp olive oil, 2 tsp each mustard and vinegar, and a little honey. Toss with leftover roast beef, orange segments and zest, radishes and spinach.

FOR JUICE

Orange overnight oats

Mix 1 part rolled porridge oats with 2 parts milk, 1 part fresh orange juice and a drizzle of honey. Refrigerate overnight. The next day, mix in grated apple and extra honey, to taste.

Tagine dream

This easy one-pot is packed with flavour from earthy spices and sweet apricots

VEGAN ‘CHICKEN’ TAGINE

Serves 4 freeze tagine only Takes 30 mins

1 red onion, chopped

1 tbsp olive oil

4 tbsp tagine paste

100g dried apricots, halved 400g tin chopped tomatoes

400g tin chickpeas, drained

1 vegetable stock pot, made up to 250ml 200g wholewheat couscous

2 x 160g packs The Vegetarian Butcher What The Cluck 20g fresh coriander, chopped, a few leaves reserved to garnish vegan yogurt-alternative, to serve (optional)

70g toasted flaked almonds

1 In a medium-sized saucepan or casserole dish, fry the onion in the oil for a few mins to soften. Stir in the tagine paste and cook for 1 min. Add the apricots, chopped tomatoes, chickpeas and stock. Cover, bring to a simmer and cook for 15 mins.

2 Meanwhile, prepare the couscous to pack instructions.

3 Stir the What The Cluck into the tagine and cook for a further 3-4 mins, then stir through the chopped coriander.

4 Serve with the couscous, topped with a dollop of yogurt-alternative (if you like) and sprinkled with the reserved coriander leaves and the flaked almonds.

The Vegetarian Butcher What The Cluck 160g, £2.95 (£1.84/100g)

GIVE ME MORE! +

NeedmoreVeganuary dinnerinspiration?Our onlinerecipefinderhas arangeofideasfeaturing WhatTheCluck.Visit tes.co/vegetarianbutcher.

LOVE AT FIRST BITE!

…because next month’s issue is full of food ideas you’ll adore

Celebrating however and whoever you love, Tesco magazine’s Valentine’s Day special will inspire you to share the love on the big day and beyond. Whether you’ve got a cosy date night planned or fun times with family, friends, or a pet or two, February’s magazine has everything you need to make your loved ones feel special.

•Learn how to make personalised chocolate hearts for the sweeties in your life

• Discover impressive new fizzes to pair with your Valentine’s Day meal

• Take your pick from an array of beautiful bouquets

• Make their day with gorgeous gifts – and go on, treat yourself as well

We’ve got Pancake Day covered too, and so much more. It’s a flipping great issue!

INSTORE 2FEBRUARY

I’m kicking off 2022 with recipes that hero the best seasonal produce available right now. They can all be prepped ahead, helping you to get back in the groove and start the year better and brighter. Let’s do this!

For more Jamie recipes, including this Cottage pie hotpot, visit tes.co/jamieoliver.

Jamie ’ s

MAKEAHEAD JAN PLAN

Get set for 2022 with Jamie Oliver’s brilliant budget-friendly recipes for breakfast, lunch and dinner

ROASTED FRUIT WITH A CRUNCHY GRANOLA TOPPING

Serves 6 freeze fruit only Takes 1 hr 15 mins

Cost per serve £1.08

1kg apples and pears

1 vanilla pod, or 1 tsp vanilla paste or extract (optional)

1 orange

300g frozen blackberries

360g natural yogurt, to serve For the granola topping 100g mixed nuts

25g 4-seed mix

150g porridge oats

1 tbsp olive oil

1 tbsp clear honey

1 Preheat the oven to gas 4, 180°C, fan 160°C. Peel and core the apples and pears, then cut into wedges, adding to a large roasting tin or dish as you go. Halve the vanilla pod (if using) lengthways and scrape out the seeds, then add both pod and seeds to the dish. Add a few gratings of orange zest, squeeze over the juice and add a good

splash of water. Cover tightly with foil, then roast in the oven for 50 mins until softened. Remove the foil, sprinkle over the blackberries, give everything a good toss, then return to the oven for 15 mins.

2 Meanwhile, roughly chop the nuts and seeds and place on a large non-stick baking tray. Add the remaining topping ingredients and toss everything together, then spread out into one even layer and bake alongside the fruit for 15 mins until golden and crunchy. Remove the fruit and topping from the oven and leave to cool slightly. Serve the warm fruit with yogurt and a sprinkling of the crunchy granola topping (which will keep for 2 weeks in an airtight container).

Use a dairy-free yogurt and swap the honey for maple syrup.

‘For a quick and easy way to reduce your fruit waste, roast a glut of seasonal fruit until it’s jammy, then top with a crunchy topping for a bit of texture. Works a treat on everything from brekkie to a Sunday lunch pud. You can mix and match fresh fruit with packs of frozen’

HACKS

Batch up the granola topping, store separately in airtight containers or jars and use to top bircher or porridge.

Use a pack of Tesco muesli mix – stir it with oil and honey and bake until crunchy.

Use a mixture of whatever nuts, seeds or cereals you have in the cupboard.

‘Vegetable fritters are brilliant for embracing the odds and ends in your veg drawer: pretty much anything goes! I’ve spiced it up with a spoonful of Madras curry paste, but feel free to use any paste’

INDIAN-INSPIRED PANEER FRITTERS WITH ZINGY SLAW & MANGO YOGURT

Serves 2 freeze fritters only

Takes 20 mins

Cost per serve 79p

15g fresh coriander

320g raw vegetables, such as carrot, broccoli, cabbage, cauliflower, red onion (or buy a bag of mixed veg)

60g paneer

½ a mug of self-raising flour (125g)

1 tbsp Jamie Oliver madras curry paste

1 free-range egg

olive oil

red wine vinegar

extra virgin olive oil

2 tbsp natural yogurt

2 tbsp mango chutney

1 Finely chop the coriander, stalks and all, then put in a large mixing bowl. Grate in all the veg, toss together well, then put half in a serving bowl and set aside. Grate the paneer into the mixing bowl, then add the four, curry paste, ½ a mug of water (215ml) and crack in the egg. Season with a pinch of sea salt and black

pepper, then fold everything together until combined.

2 Place a large frying pan on a medium-high heat with 1 tbsp olive oil. Dollop 8 spoonfuls of the mixture into the pan, fattening slightly, and cook for 2-3 mins each side until golden brown. (You may need to do this in batches.)

3 Meanwhile, dress the reserved slaw with ½ tbsp red wine vinegar and 1½ tbsp extra virgin olive oil; season to perfection. Ripple the yogurt and mango chutney together.

4 To serve, divide the fritters between your plates, top with

a dollop of mango yogurt and add a spoonful of zingy slaw on the side.

Each serving contains

of the reference intake. See page 105. Carbohydrate 68g Protein 20.8g Fibre 6.5g Source of vitamin C, which supports normal function of the immune system

HACK

Use up the remaining paneer in a speedy curry for two: Fry sliced onion in olive oil with 1 tsp of the spice paste. Add cubes of paneer and a handful of spinach, then cook until wilted.

‘This is a delicious pasta dinner that’s great for using up stale bread and whatever green veg you’ve got in the fridge. The recipe makes enough sauce for two meals, so stash half in the fridge or freezer for another day’

GREEN TAGLIATELLE WITH A HERBY PANGRATTATO

Serves 4 vegetarian without anchovies freeze sauce only

Takes 20 mins

Cost per serve 76p

1 head of broccoli (320g)

320g frozen spinach

1 garlic clove

½ tsp dried chilli flakes

olive oil

60g pecorino

300g dried tagliatelle

2 anchovies in oil (optional) 100g stale breadcrumbs

2 rosemary or thyme sprigs extra virgin olive oil

1 Cut the broccoli into florets and roughly slice the stalk. Cook in a large pan of salted boiling water for 3 mins, then add the spinach and cook for 2 mins.

2 Meanwhile, peel the garlic and put in a blender with the chilli flakes and 1 tbsp olive oil, then grate in most of the cheese. Using a slotted spoon,

Go veggie

Simply omit the anchovies from the recipe.

transfer the broccoli and spinach to the blender with a good splash of the cooking water. Season, then blitz until super-smooth.

3 Cook the pasta in the broccoli water to pack instructions. Meanwhile, place a large frying pan on a medium-high heat with 1 tbsp olive oil, add the anchovies (if using) and cook for 1 min until melted. Add the breadcrumbs, strip in the rosemary or thyme leaves and fry until golden. Tip into a bowl and set aside, placing the pan back on the heat.

4 Pour in half the green sauce and bring to a gentle simmer. Drain the

pasta, reserving a mugful of cooking water, then add to the sauce, loosening with a splash of cooking water, if needed. Season and divide between plates. Sprinkle over the crispy pangrattato, drizzle with a little extra virgin olive oil and add a final grating of cheese. Store the remaining sauce in an airtight container for up to 2 days in the fridge (or freeze), for another time.

HOW TO EAT: PEARS

A perfectly ripe pear is a thing of joy. Make the most of this surprisingly versatile fruit with my sweet and savoury recipe ideas:

FRUIT HERO

BLITZED Simmer with onion, sage, porcini and squash in vegetable stock, then whizz into a creamy soup.

ROASTED Roast with onion and garlic, rosemary, fennel, bay and sage for a delicious accompaniment to roast pork or chicken.

POACHED Create a simple poaching liquid by mixing two parts liquid (such as water, wine or fruit juice) and one part sugar, then poach whole until tender.

SLICED Thinly slice and toss with watercress, red wine vinegar and extra virgin olive oil. Delicious with pork burgers or chops.

WE WANT TO SEE WHAT YOU’VE BEEN COOKING

For your chance to win a signed copy of Jamie’s new book, Together, plus an online class voucher for the Jamie Oliver Cookery School, share your version of one of Jamie’s recipes from tes.co/jamieoliver on Instagram with #TescoandJamie and #TescoJamieChallenge. Opens 00:01 on 5 January 2022. Closes 23:55 on 1 February 2022. UK only, 18+. For full terms and conditions, visit tes.co/tescojamiechallenge.

HELP KEEP ALL P S A I G

If

one change…

…invest in a flask

Meet January’s must-have accessory: a thermal fask. Fill it with homemade coffees, smoothies and soups to cut calories, costs and unnecessary single-use packaging.

Swap a costly cafe drink for a homemade brew. Almost 70% of us consume two or more cups of coffee a day * . Making at least one of these at home and taking it with you may help you reduce your fat and sugar intake, as well as saving you money.

Once it’s empty, rinse your flask out and use it as a water bottle. Often thirst can be mistaken for hunger ** , so keeping hydrated will help prevent unnecessary snacking throughout the day.

Work towards your 5-a-day with a vibrant smoothie. This thermos will keep drinks cold for up to 24 hours. Try our Morning zinger breakfast smoothie at tes.co/zinger.

Batch-cook healthy, veg-filled soups, pastas and stews, then carry them to work for a lunch that’s good for you and your wallet. This thermos will keep things warm for up to 12 hours; just carry toppings or garnishes separately so they stay cool.

Fact checker In the know…

How food afects your mood

Can my diet really impact the way I feel?

Improving your diet and having regular meals can help you feel more positive. Nutritionist Rhiannon Lambert tells us more.

Swap shop

Cut down on cafeine

DON’T SKIP MEALS

Meet our expert Leading registered nutritionist, author and podcast

host Rhiannon Lambert is founder of Harley Street clinic Rhitrition and aims to empower people to live a healthy lifestyle (@rhitrition)

‘A healthy diet helps our body function optimally and as a result impacts our mood and sense of wellbeing. Staying hydrated and getting the nutrients we need aids clearer thinking, energy production and feelings of calm. Science has shown that what’s in our gut directly affects our brain as they are in constant communication. Serotonin, the “happy hormone” that’s essential for regulating mood, emotion and sleep, is almost exclusively made in our gut.’

If your blood sugar drops, you can become tired and experience low mood. Eat regular meals and up your intake of foods that release energy slowly, such as nuts, oats, seeds and wholegrains.

Tryptophan is an amino acid needed to make our ‘happy hormone’

serotonin. Find it in bananas, walnuts, brown rice, eggs, chicken and fish.

Did you know…?

Trytryptophan ?

We need B vitamins to get or make energy from our food. B vitaminrich foods include wholegrains, fish and seafood, meat, eggs, milk, leafy green vegetables, beans and peas.

Too much caffeine can make you feel anxious and disturb your sleep, so switch to decaffeinated coffee or herbal tea to help cut down your intake.

Dehydration can cause mood changes, fatigue, poor concentration and slower responses. Aim for 6-8 glasses of water a day.

Energy-boosting, feel-good frittata

Salmon provides omega-3 fatty acids, while eggs are rich in B vitamins, which help us produce energy.

VEGETABLE & SALMON FRITTATA

Serves 6

Takes 50 mins

Cost per serve 98p

350g frozen Mediterranean chargrilled vegetables (from a 700g pack)

260g pack boneless salmon fillets

8 medium eggs

100ml semi-skimmed milk

1 tbsp olive oil

1 Preheat the oven to gas 6, 200°C, fan 180°C. Arrange the vegetables in a single layer in a roasting tin and roast for 15 mins. Place the salmon on top of the veg, skin side up, and roast for another 10 mins. Set aside for 5-10 mins or until cool enough to handle.

2 Preheat the grill to medium-high. Whisk the eggs and milk in a large jug; season. Heat the oil in an ovenproof frying pan over a low heat, then add the egg mixture. Flake the salmon into bite-sized pieces and scatter evenly into the

pan, along with the roasted veg. Cook, without stirring, for 8 mins.

3 Put the pan under the grill for 6-8 mins until cooked through and the centre is frm. Use a knife to pierce the centre: if it is still liquid, grill for another 2-3 mins, then check again. Leave to cool for 5 mins before serving.

Each serving contains of the reference intake. See page 105.

Living with Spotlight on

Seasonal Affective Disorder

For millions of people around the world, the onset of shorter days and colder temperatures leads to Seasonal Affective Disorder (SAD) – and it can be debilitating

ForaslongasIcan remember,I’vehad SeasonalAffective Disorder,’ says Kimberly McKenna, 37, a project management consultant basedinLondon.‘Icompletely withdraw from life in winter. Iamjustcountingdown until spring.’

With symptoms including fatigue, irritability, persistent low mood, lack of interest/ enjoyment in life, oversleeping and bingeing carbs*, it’s no surprise SAD can have such a negative impact.

Itcanalsobetrickyto diagnose – SAD has a lot in common with depression, afterall.Theclueis when symptomskickin.‘Youneedto monitor if you get symptoms in the darker, colder months, and then feel better in spring/ summer,’ says psychologist DrTaraQuinn-Cirillo.

IntheUK,it’sestimated that 1 in 20 people** have SAD – though this number could be higher, as not everyone seeks medical help. And women are disproportionately affectedcomparedtomen*** But, typically, experts don’t know why.

ThecauseofSADisn’tfully understood either, but it’s related to the lack of daylight in autumn/winter.‘Whensunlight hits the skin, it produces serotonin (a hormone that regulates mood, appetite and sleep). So, less sun means lessserotonin,’explainsGP DrAminaAhmed.‘Thesun also inhibits melatonin, the

I completely withdraw from life in winter

Kimberly

McKenna, 37, London

‘ ‘

hormone that makes you sleepy – so without it you produce more melatonin, which leads to sluggishness.’

But while there’s no cure, there are ways to ease the symptoms – so you don’t need to hibernate until Easter!

Let there be light

While getting some daylight is key for SAD, it’s not exactly easy when you start work in the dark and it’s pitch-black bythetimeyoufinish.But even a 10-minute walk at lunch orduringacoffeebreakis beneficial.‘You’regivingyour brain a breather, getting some daylight and a little exercise –it ticks so many boxes,’ says Dr Ahmed.

Youcanupyourdaylight dosage by stealth too. Dr Quinn-Cirillo suggests trying to work near a window or putting mirrors around your home to reflectandmaximiselight.

YoucanevengetspecialSAD lamps, which Kimberly swears by.‘Itlookslikeamodernfloor lampandIsitunderitforan hour each morning,’ she says. ‘Itmakesmenoticeably

peopleintheUK has been diagnosed with SAD

happier and more energetic.’ (Makesuretocheckfirstthat it’sspecificallyapprovedfor SAD usage – ask the retailer if you’re not sure.)

Wellbeing on a plate

Sure, we all indulge in a little comfort eating in the colder months. But for those with SAD, carb cravings can get out of control, partly because an estimated 90% of serotonin receptors are in the gut† . ‘This is why it plays such a big role in our mental health,’ says nutritionist Leila Dehghan. ‘Andwhydepletedserotonin leads to craving quick boosts from starchy, carb-laden or fatty foods. But you’ll just have a bigger energy slump later on.’

‘

Many people think of nutritious food as boring, but it’s not –and it can energise you for the day

Leila Dehghan, nutritionist

‘Controlling those urges means reframing the way you view food.‘Manypeoplethinkof nutritious food as boring, but it’s not. For example, houmous with carrot sticks is delicious, plus it will nourish and energise you for the day,’ says Leila.

Plant foods are another key ingredient.‘TheAmericanGut Project found that eating 30 differentplant-basedfoods a week helps to boost gut microbiome.Thisamount might sound daunting but you can sneak them into salads,

90%

of serotonin receptors are found in the gut

stews, sandwiches and snacks throughout the week.’

It’s good to talk

Sufferers of SAD often feel compelled to close off completely in the depths of winter. ‘I don’t want to get out of bed or go outside,’ admits Kimberly. ‘But it’s a vicious circle – the more I withdraw, the worse I feel. Having a really strong support system helps break the pattern.’

This is why it’s so important to be honest if anyone asks how you are. ‘Tell the truth,’ urges Dr Quinn-Cirillo, ‘because normalising

‘You’re not

bothering your doctor

if

you seek help – it’s our job to be there for you

Dr Amina Ahmed, GP

And don’t put off asking for help because you think you’re a burden. ‘People with SAD can lose their self-worth and feel that they’re bothering their doctor if they seek help. You’re not! Please reach out. It’s our job to be there for you,’ says Dr Ahmed.

Remember: self-care is not selfish

There’s a misconception that self-care is for time-rich people who like having long baths. But it’s a crucial component of good mental health, and therefore in treating SAD. Self-care can be as simple as keeping hydrated, which helps the brain function and improves motivation, and getting up regularly for a stretch, says Dr Quinn-Cirillo.

‘conversations about mental health helps everyone.’ If you would rather not confide in a loved one or colleague, then tell your GP so you can work together on a plan to ease things. ‘This could include Cognitive Behavioural Therapy (CBT),’ says Dr Ahmed. ‘Although it can’t change your situation, CBT can change the way you view things to help you cope better.’

Antidepressants could also be an option. ‘But as they take 4-6 weeks to become effective, you ideally need to start taking them each year in enough time before the change in season.’

And while it’s true there’s no new miracle cure, there are things you can do. Kimberly says she’s discovered easing her symptoms boils down to three things: ‘Daily exercise, good sleep, and healthy eating play a big part in helping me feel the best I can.’

It’s important that you find what works for you, and make time to incorporate it into your routine – whether that’s an early night, a stroll in the park with a friend or, yes, even a long bath.

FOR MORE ADVICE

This is not intended to replace medical advice. See your GP or other medical practitioner if your symptoms continue or worsen, or visit nhs.uk.

5 ways to rediscover joy

Dopamine dressing

Wear things that give you a rush of sartorial serotonin – whether it’s a bright pink top, sequin dress, bright accessory or lippy. Think you need an occasion to wear it? You are the occasion.

Take fitness outside

Exercise, daylight exposure and nature are all proven moodboosters – get all three for free at your local Green Gym (tcv.org.uk), where you’ll get to plant trees, sow meadows and help establish wildlife.

Sing yourself happy

Group singing boosts happiness and eases stress and anxiety, so check out sharedharmonies.co.uk, which runs community singing sessions for all abilities.

Try joyscrolling

Shut out bad news and seek the good stuff – head to Instagram to check out @goodnews_movement for uplifting real-life stories, and @upworthy for some ‘ah’-factor tales and funny memes.

Cuddle a dog

When we interact with dogs, our oxytocin (the love hormone) level shoots up. Don’t have your own? Don’t worry, because thecuddleclubuk.com has dogs available for team cuddles at your workplace, or you can even have a dog-cuddling birthday party! Pawsome…

Sustainable buys

Shop this

Help look after the planet with these eco-friendly buys that won’t cost the earth

BEAUTY KIT

GOING GREEN

Ecotools daily defined eye kit 5 essential brushes, £9

These brushes now use 88% less plastic packaging – the cardboard also has embedded seeds, which you can plant directly into a pot.

FRILLY GOOD

All Round Eco 2 medium scrunchies, £3

The renewable bamboo blend used in this pair of scrunchies means they’re gentle on your hair as well as the planet.

BATHROOM

KEEPING CLEAN

Recycled glass soap dish, £4

Solid soaps rather than gels in plastic bottles are a wise eco swap – and if you keep yours in a pretty recycled dish like this one, even better!

SUSTAINABLE SMILES

Bamboo toothbrush 2-pack, £6

No toothbrush is forever, but you can make more environmentally friendly choices by buying a biodegradable one – most plastic toothbrushes end up in landfill.

WARDROBE

CONSCIOUSLY COSY

F&F cable knit rollneck jumper, £18

Fashionable, fun and 50% of the polyester used is recycled –great reasons to buy!

CARRY ON

Tesco Kind To Earth

recycled reusable bag, 65p

These cute shoppers are made from 100% recycled material.

A GREAT FIT

F&F premium slim mom indigo jeans, £20

F&F supports more sustainably farmed cotton, so you can feel even better in these!

KITCHEN

CLEAN UP

Method washing-up liquid coconut water, £3

All plant-based ingredients, in a recycled bottle.

SAVE IT FOR LATER

Bamboo food storage, £5

No need for clingfilm when you can store food in this stylish box with a bamboo lid.

THIRSTY WORK

WWF panda insulated bottle 500ml, £9

Give your takeaway cofee habit an ecomakeover with this handy bottle.

Saved by Super glue

50% of the polyester used in the main fabric is recycled!

Let’s move it

Wherever you are in your fitness journey, this capsule outfit from F&F has you covered

Quick-dry fabric

4-waystretch

‘

‘ Whether you’re planning to work out inside or outside, make sure you have the right kit, from leggings to running shoes

Aimee Long, celebrity fitness trainer

Leggings, £13

Celebrity fitness trainer Aimee Long (@aimee victorialong) shares her top five tips to get you moving this January – and F&F has the outfit to help you look the part too!

1. Start slow

Once you have the right kit, start with light exercises, such as walking or cycling, four times a week. Gradually build up your ftness levels before thinking about trying to do anything too intense.

2. Set goals

This keeps motivation high and gives you a target. Don’t set one long-term goal – set short-term ones that are achievable.

3. Eat right

Don’t undo your good training with bad nutrition. Aim for 40% of your calories coming from protein, 40% from carbs and 20% from fat.

4. Create accountability

Working out with a friend will make it more difficult for you to duck out of a session, plus they’ll help to motivate you on those tough days.

Padded gilet, £34; Zip-through top, £18; Grey top, £18 (2-pack); Leggings, £13; Trainers, £18; Water bottle 750ml, £5; Yoga mat, £6.50; Dumbbell set 2kg, £10; Bag, £22 All items are available in store only

5. Enjoy it!

Find an excercise you love doing – it will help you stick to it. Discover what works best for you – body and mind – then build up your training around it.

READY FOR WINTER’S WORST

FIND THE RIGHT OIL FOR YOUR CAR:

Luxe living for £12 and under

Create your own feel-good corner with cosy throws and cuddly cushions at purse-friendly prices

SNUGGLE UP

1 Dark Grey Jumbo Cord Cushion, £7

2 Dark Grey/Silver Teddy Throw, £12

3 Navy Jumbo Cord Cushion, £7

4 Dark Grey Super-soft Throw, £5

5 Silver Super-soft Throw, £5

PHOTOGRAPHY ALEXANDER EDWARDS STYLING REBECCA NEE

1

3

Kitchen updates

Cook up a storm

Kitchen kit taken a hammering over Christmas? With great cookware at irresistible prices, it’s time for a new-year upgrade!

Raise your game

There’s nothing like the smell of fresh bread to blow away the January blues, so get cooking with Tesco’s great range of bakeware. PS, this Plaited wholemeal spelt loaf is a real winner (see box, opposite page).

1 Stainless-steel Mixing Bowl, £3

2 Loaf Tin 2lb, £2.50

1

2

On the boil

This January, pick up a great-value pan and stockpot and get ready to whip up batches of comforting winter warmers – perfect after a cold, bracing walk.

1 Stainless-steel Colander, £3

2 Aluminium Induction Stockpot 28cm, £19

3 Aluminium Induction Saucepan 16cm, £10

‘Nonstick, so easy to clean, and made from aluminium, these pans can be used on all heat sources, including induction

‘Dish of the day

Pop these roasters in the middle of the table and the whole family will want to get stuck in. Dish up a Sweet potato and chicken traybake for the meat lovers, and Tomato and caulifower traybake for the veggies. Glass roasters are versatile and look great from oven to table, while the nonstick roaster makes washing up a breeze.

1 Roaster 38 x 30cm, £3

2 Glass Rectangular Roaster 39 x 23cm, £6

GIVE ME MORE!

To discover these winter warming recipes and lots more, visit tesco.com/recipes.

PHOTOGRAPHY ALEXANDER EDWARDS STYLING REBECCA NEE FOOD STYLING JOY SKIPPER

Choose the healthy routine to strengthen your smile healthy routine to your smile

1 SOAK IT UP

PAMPER TIME

If there’s one thing January is good for, it’s pampering yourself. So sit back and indulge in some serious self-care

2 SMOOTH AND SOOTHE

There’s nothing like a long, hot bath to soak away life’s stresses and strains. Supercharge it with Epsom salts and you’ll also be helping to ease tight muscles and painful joints, and recover from any bruises and sprains (hello, new year exercise regime!).

WE RECOMMEND

Westlab Mindful Bath

Salts 1kg, £2.99

After a soak, it’s time to lock in moisture. Skin takes a battering in winter, thanks to central heating and plummeting temperatures. Take on these seasonal elements by using a super-rich body moisturiser all over and a face oil to strengthen the skin’s barrier.

WE RECOMMEND

Scosmetics Nourishing Body Cream With Olive Oil 200ml, £2.50; Zero Skin Academy Facial Oil 30ml, £13; CBD Alchemist Coconut Infusion

Body Butter 200ml, £5

3 TAKE TIME OUT

What better use of those long, dark evenings than relaxing with a face mask and an aromatherapy candle? It’s the perfect time to practise mindfulness or meditation too (it’s not like you can read your phone with a mask on!) and regulate your breathing.

WE RECOMMEND

Glade Aromatherapy Calm

Mind Candle 260g, £9; Garnier

SkinActive Moisture Bomb Sheet

Mask Night 32g, £2; Garnier

SkinActive Moisture Bomb Sheet

Mask With Lavender 32g, £2

4 WIND DOWN

Whether you struggle to drop of or not (shorter days can disrupt our circadian rhythms and upset sleep), who can argue with a relaxing nighttime routine? Try a herbal tea to help you wind down, and spritz a pillow with a calming spray before lights-out to create a sweetsmelling ritual.

WE RECOMMEND

Pukka Organic Night Time Teabags 20g, £2.80; Calcot Spa Sleep Peaceful Night Mist 200ml, £3

LIFE ADMIN

How to organise…

…your beauty kit

If Santa brought you sparkly new beauty goodies, it could be time to give your collection of paints, pots and perfumes a new-year refresh

Top makeup artist

Kim Brown (@kim brownmakeup) has worked with celebs such as Cate Blanchett and magazines like Vogue. She shares tips for making your makeup last longer.

BIN OUT-OF-DATE PRODUCTS

Get rid of anything that’s expired (see below). Be brutal – old makeup can be full of bacteria and cause spots and eye infections. Recycle old packaging if you can (larger Tesco stores have TerraCycle bins).

GIVE YOUR BRUSHES A CLEAN

Dirty brushes cause breakouts, and also won’t blend products efficiently. I use washing-up liquid (most makeups are grease-based so need something stronger than shampoo), poured straight from

the bottle, then add water. Once a week is probably about right, then I put them upright to dry naturally.

GROUP DIFFERENT TYPES OF MAKEUP TOGETHER

I keep all my pencils in one place, lipsticks in another. I store lipliners and eyeliners upside down so I can see the colours. Pen pots, such as Mesh Pen Pot, £1 each (below), are great, or even empty candle pots.

HAVE TWO MAKEUP BAGS

Keep everyday makeup together and going-out makeup somewhere else. I’ve got my core makeup in one bag, then an extra bag with the occasional stuff, like glitter.

DITCH THE PLASTIC

Decant cotton buds, balls and pads into glass jars with lids –like this Tesco Round Storage Jar with Copper Lid 650ml, £2 (below). Using different sizes looks

interesting. Dipped in micellar water, they’re a great makeup fixer!

MAKE YOUR BASE LAST LONGER

Keep foundation somewhere dark and not too hot. And always decant out how much you need onto your hand rather than going back for more, so you don’t contaminate the bottle with your skin’s bacteria. If it’s a solid foundation, scrape with a spatula.

STORE PERFUME IN THE FRIDGE

It’s the best place for fancy scents. At least keep them out of direct sunlight - light and heat can break down oils and change the aroma.

RACK UP YOUR POLISH

Ditto nail varnish, which can go gloopy in heat. Something like this spice rack (below) is great to see what you have, then pop them in a cupboard. I group mine in colours so it’s easy to find what I need.

YOUR MAKEUPI DECODEDI

The e-mark means the average volume of product inside really does match what it says on the outside.

Known as the PAO (period after opening), this shows how long to keep a product after opening it. (Past-it products tend to smell too!)

This leaping bunny tells you the product hasn’t undergone any animal testing in its production.

ways to

WAKE UP FEELING ENERGISED

Hack your sleep cycle

The key to feeling refreshed is waking up at the end of a sleep cycle, not in the middle. We have four to six cycles a night, lasting 90 minutes each. So train your body to wake at the end of one by going to sleep and waking up at the same time every day.

Scent-sational

Awaken the brain with good smells. To stimulate the brain, try peppermint essential oil. To help you feel alert, use rosemary. And for a mood boost, go for bergamot. Add a few drops to a cloth and leave in the bottom of the shower, where the steam will release the goodness.

Don’t hit snooze

It’s so tempting to hit the snooze button but this interrupted sleep isn’t restful, so you’ll only end up feeling more lethargic. You’re better off just getting straight up.

My life mantra

Peter Crone (@petercroneofficial) is a writer and speaker specialising in helping people unlock their potential. Working with everyone from world-class athletes to stay-at-home parents, he aims to ‘redesign the subconscious mind’.

‘ The journey of true discovery lies not in finding new lands, but in looking through new eyes’

Marcel Proust

This quote from novelist Marcel Proust means a lot to me because it’s what I do – I shift people’s perception. While most people keep their same view of life, then constantly struggle with their circumstances, I realised a happier life is founded on how I see things. This is easier to change than the rest of the world around me

LIFE HACKS

Winterproof your car

Freezing mornings don’t make for fun car commutes. But these don’t-cost-a-penny tips will help.

Park your car facing east – the morning sun will help to defrost your windscreen, to save you scraping for ages in the cold.

Fill a sock with cat litter (bear with us!) and leave it in your car to stop windows from fogging up

–it absorbs moisture. If you ever get stuck in ice or snow, it can also be used to help give your tyres traction.

Need a use for that glut of hand sanitiser? It doubles up as a handy defroster for frozen car locks. Just rub the key with some before turning it in the lock a few times. The alcohol in the solution will thaw it out. Genius.

INKJET PRINTER CARTRIDGES

Collect up to 125 Clubcard points or donate up to £1.25 to Tesco Charity Partners+

All donations will be shared equally between, The British Diabetic Association operating as Diabetes UK, a charity registered in England and Wales (no. 215199) and in Scotland (no. SC039136), British Heart Foundation, a registered charity in England and Wales (no. 225971) and in Scotland (no. SC039426) and Cancer Research UK, a registered charity in England and Wales (1089464), Scotland (SC041666) and the Isle of Man (1103).

Pick up your inkjet cartridge recycling envelope in store. Return your used cartridge(s) into the ink cartridge recycling unit at your local Tesco store.

+For Ts & Cs, to check if your cartridge qualifies and to confirm the number of Clubcard Points available, please visit www.therecyclingfactory.com/tesco

** Source:

* Source: forbes.com/sites/theyec/2021/02/16/how-to-stick-to-your-new-years-resolutions-for-2021

?

Life questions…

How do I make a good habit stick?

New Year’s resolutions forgotten by February?

Our expert tips are about to change all that for good!

The

thought of New Year’s resolutions

may

make you roll your eyes in despair, but who doesn’t promise themselves this will be the year they ‘join a gym’ or ‘limit wine to once a week’.

But according to research, most people have totally abandoned their resolutions by 19 January* and fall straight back into their old bad habits.

However, master coach and behavioural change expert Angela Cox (above) says it is possible to form good new habits that you’ll actually stick to – it’s all about how we approach it. And remember to be patient, since it can take more than two months for a new behaviour to stick**. Here, Angela gives us her top tips.

YOU’RE ALREADY AN EXPERT –BACK YOURSELF!

The biggest barrier to your success in the pursuit of a new habit is negative self-talk. The important thing to remember is that you’re already an expert at sticking to things. You’ll have lots of consistent habits, both good and not-so-good, which prove you are able to create new ways of working. Listen to how often you’re doubting your ability to see it through – saying things like ‘I can’t do it’ or ‘It’s too hard’ – and reframe these doubts with the positive opposite. The phrase ‘You’ve got this’ has never been so true.

PUT IN THE EFFORT

Creating new habits isn’t always plain sailing, especially in the early stages. The brain needs time and repetition to build

the solid neural pathways that make new ways habitual. The process to create these pathways takes energy, and you must put in the effort. Consistency is key!

DON’T BE OVER-AMBITIOUS

You can do anything, but you can’t do everything. A common barrier to habit sustainability is taking on too many new things at once. We can handle several new habits for a short time, but then the brain says ‘Give me a break’ and we start dropping the balls. Build one habit loop to the point that it feels easy, then stack a new one on top of it.

CELEBRATE THE WINS

Don’t focus on what you have messed up, what you didn’t do, or what still needs to be done.

Feeling successful builds confidence and also provides the platform for further success. So make sure you stop and consider what you’ve achieved, at least once per week, and shake those pompoms!

ÔFeeling successful builds confidence and also provides the platform for further success

Angela Cox, master coach and behavioural change expert

Take control of your finances

Top tips from our fnancial experts can help you fnd light at the end of the fnancial tunnel this January

PLAN, PLAN, PLAN

Selina Flavius, co-founder of Black Girl Finance and author of Black Girl Finance: Let’s Talk Money (@blackgirlfnanceuk)

1 Review your budget, then set weekly and daily spend limits to see you through to next payday.

2 Make a plan to tackle any extra debt you have taken on to pay for Christmas. Check if you can get cheaper credit and if you can shift debt to a cheaper credit card; use savings to pay it off (debt interest can be very expensive in comparison to interest being paid on savings), or seek debt advice (have a look at moneyadvice.co.uk or debtadviceline.org).

3 Create a Christmas 2022 fund now – start saving into it early, so you’ll have this year covered.

‘

If you’ve overspent, don’t beat yourself up. Forgive yourself and focus on how to get back on an even footing

How to be savvy with your cash

Timi Merriman-Johnson, aka @MrMoneyjar, award-winning financial content creator and author

1 Raise some cash by doing a junk-free January and sell on any items you no longer need or use – Vinted works well for clothing, while Ziffit is great for selling old games, books, CDs and DVDs.

2 Kill those bills! Go through your bank statements to see what you’re paying out for and cancel any subscriptions you’re not using. Also note down how much you’re paying for broadband and insurances, and switch from expensive providers – bag the best deals via Comparethemarket and MoneySuperMarket.

3 Be a savvy food shopper. The average Brit spends £641 a year on takeaways*, so save your cash and go for a homemade ‘fakeaway’ instead. Plus, doing your shop online enables you to check cupboards and buy only what you need, and check the price difference between branded items and store brands.

DELETE YOUR INTERNET HISTORY

Make lasting changes

Jason Butler, financial wellbeing advisor and Financial Timescolumnist (@jbthewealthman)

‘

Selina Flavius, co-founder of Black Girl Finance

Alex Holder, Guardian writer and author of Open Up: The Power Of Talking About Money (@alexandreholder)

‘It may not sound like a money tip, but I assure you it is. Go to your internet search history and click “remove all cookies”. This means those sale shoes you looked at once will stop following you around the internet. It will also delete your card details, and sometimes putting a delay in between seeing something you want and pressing “buy” is all you need to stop shopping for things you might well have forgotten about tomorrow.’

‘Forget financial New Year’s resolutions – you’re unlikely to keep them. Instead, make tiny changes to your usual money habits. For instance, before buying something non-essential, wait a day to let your emotions subside, and resist buying things on monthly payments. You want to guard against “lifestyle creep”: the tendency of our expenses to rise as our income rises.’

The power to make your money go further

You can save, even in January. Tesco Clubcard Pay+ payment card is the new way to pay, save and pick up extra points wherever you shop. It automatically rounds up what you’re buying to the nearest pound, then pops those extra pennies into a savings pot for you. So that bit put aside can soon build up. For more little money helps check out: tescobank.com/guides/saving-money. Tesco Clubcard Pay+ is provided by Tesco Bank. Minimum spend applies when collecting points. Exclusions and eligibility criteria apply.

HIGH

PERFECT FOR ALL OF YOUR POWER-HUNGRY DEVICES AND TOYS AFTER XMAS S, D

Dan dan-style noodles p28

Orange & cardamom marmalade p11

* See tip on recipe page for how to make it vegetarian, vegan, dairyor gluten-free

Your recipes

GET COOKING

SNACKS, SIDES, & SAUCES

Carrot fries 16 * *

Orange & cardamom marmalade 11

MEAT & FISH

Beef, orange & radish salad 67

Chinese chicken & broccoli 10

Creamy chicken liver & kale tagliatelle 34

Creamy mustard chicken traybake 42

Dan dan-style noodles 28

Fish puttanesca 42

Ham & pineapple fried rice 51

Meatball shakshuka 28

Quick sausage & mushroom stroganoff 41

Szechuan-spiced pork belly 52

Vegetable & salmon frittata 79

Warm chicken liver & beetroot salad 35

VEGETARIAN & VEGAN

Cheesy leek soup 15 *

Chilli beans on toast 45

Crispy chipotle cauliflower tacos 13

Green tagliatelle with a herby pangrattato 74 *

Indian-inspired paneer fritters with zingy slaw & mango yogurt 72

‘No chicken’ noodle soup 62

One-pot tomato pasta 50

Pea & potato curry 45

Tex-Mex tofu bowls 37

Tofu scramble with mushrooms & tomatoes 36

BREAKFASTS, SWEET TREATS & DRINKS

Chai latte 60

Chocolate & banana flatbreads 56

Citrus fool 56

Honeycomb chocolate & raspberry cranachan 106

No-bake breakfast flapjacks 50

Orange overnight oats 67

Paloma mocktail 60

Pineapple & turmeric smoothie 60

Roasted fruit with a crunchy granola topping 70

Vegan mint choc chip ice cream sandwiches 56

Wholemeal waffles with sunshine citrus 30

Please always check labels carefully to ensure ingredients meet your dietary requirements, especially if you have an allergy. Our symbols are based on the ingredients listed on the packaging only. Please always check for allergen information such as ‘may contain’ messages. Ingredients are subject to change after going to press.

Vegetarian (free from meat and fish)

Vegan (free from animal-derived products)

Dairy free (free from milk-derived products)

Gluten free

Can be frozen for up to 3 months. Wrap appropriately. Defrost and heat thoroughly before eating. Never refreeze food that has already been frozen.

Ingredients used are from Tesco’s core range, unless otherwise stated. We use medium freerange eggs, semi-skimmed milk, unsalted butter and unwaxed fruit. Ingredients marked ‘optional’ are not included in the cost per serve, reference intakes or dietary symbols. Tesco magazine is not responsible for any recipes included on advertisements.

Prices and availability are subject to change. Due to ongoing uncertainty, prices and availability may be more susceptible to change than usual. Cost per serve is based on the online cost of ingredients (excluding anything unused) at the time of going to press and is subject to change.

Reference intakes are printed below recipes. For more information, visit realfood.tesco.com/ curatedlist/what-is-healthy.html. Our recipes should be eaten as part of a balanced diet and healthy lifestyle. All nutritional information is checked by a qualified nutritionist. We regret that we are unable to respond to individual nutritional queries.

Alcohol For more information about responsible drinking, visit

Creamy chicken liver & kale tagliatelle p34

Finest moments

Great Scot!

Try this spin on a classic Scottish dessert for a Burns Night supper

Honeycomb chocolate & raspberry cranachan

Serves 6 Takes 15 mins Cost per serve 96p

Put 25g Tesco Finest Scottish Porridge Oats in a dry, nonstick frying pan over a medium heat for 2 mins, shaking the pan occasionally, until toasted. Transfer to a plate to cool completely. Meanwhile, roughly crush 50g Tesco Finest Raspberries (from 150g pack) with 4 tbsp Tesco Finest Raspberry Coulis. In a separate bowl, whip 200ml whipping cream until thick, then fold in 1 tbsp Tesco Finest Acacia Honey and 1-2 tbsp Tesco Finest 12-YearOld Speyside Single Malt Whisky (optional) to taste. Divide half the cream between 6 dessert glasses, then top with half the raspberry coulis mix. Divide half the remaining raspberries (from the pack) and half the toasted oats between the glasses and top with a crumbled Tesco Finest Honeycomb Tiffin Slice (from a 4-pack). Repeat with the remaining cream, coulis, raspberries and another tifn slice. Finish with a sprinkling of oats and drizzle of honey.

Each serving contains

OUR STAR INGREDIENTS…

Tesco Finest

Scottish Porridge Oats 750g, £1.65 (22p/100g)

Tesco Finest Raspberry Coulis 275g, £2 (73p/100g)

Tesco Finest

4 Honeycomb

Tiffin Slices, £2.25 (56p each)

MARTINI®

NON ALCOHOLIC* APERITIVO

VIBRANT & FULL-FLAVOURED, WITH DELICIOUS CITRUS NOTES OF ITALIAN BERGAMOT