FREE
JUNE 2020
It’s ice cream o’clock! Feel-good tips to put the ‘yay!’ into your staycation
+ KITCHEN SECRETS From tasty ‘tin-ventions’ to time-saving tricks
21
recipes to lift your mood
Strawberry sharing sundae p29
FOR THOUSANDS OF RECIPES VISIT TESCO.COM/RECIPES
CONTENTS JUNE 7
Snacks, sides and starters
REAL LIVING COMMUNITY
Cheesy cornbread 27 Flatbreads 18 Maple-bacon buttermilk scones 10 Potato & green bean salad 26
4 News and updates
Meat & poultry
The latest from Tesco, plus how to make a zesty tartlet treat
Baked chorizo & spring greens risotto 35 Chicken, courgette & feta quiche 9 Griddled nectarine salad 7 Lemon & garlic chicken strips with broccoli slaw 38 Sausage & tomato frittata 36
22 Over to you
FOOD
YOUR RECIPES
A round-up of the creations you’ve been cooking at home
FAMILY Fish & seafood
WEEKEND
40 Holidays at home
7 In season
Plan the summer you might have had... then enjoy it at home!
15-minute picnic pasta 25 Mackerel fishcakes 15 Mexican-style mackerel & rice 35
This summer salad will make the most of fresh nectarines
WELLBEING
Vegetarian
8 Baking
48 Positive mental health
Make your kitchen your happy place, with feel-good faves
A helpful guide to strengthening your emotional resilience
Griddled polenta with lemon kale & mushrooms 36 Saag paneer omelette 17
21 Cocktail hour
50 Fitness
Shake up these sips to create that holiday feeling at home
Need motivation to get moving? Look no further...
Sweet treats and drinks
29 Iced treats
50
Keep your cool with these fab easy-to-make frozen desserts
EVERYDAY
Bourbon caramel chocolate traybake 11 Mini lime meringue tarts 5 Piña colada mocktail 21 Pistachio & mint chocolate cones 30 Sour watermelon & mint granita 31 Strawberry sharing sundae 29 Watermelon Margarita 21
COVER RECIPE ANNA O’SHEA PHOTOGRAPHY TOBY SCOTT FOOD STYLING BIANCA NICE PROP STYLING JENNY IGGLEDEN
34 Meal planning Reader-approved family meals to see you through the week
Vegetarian (free from meat and fish) Vegan (free from animal-derived products) Dairy free (free from milk-derived products)
KNOW-HOW
Gluten free Can be frozen for up to 3 months. Wrap
13 Tips and tricks
appropriately. Defrost and heat thoroughly
We reveal our kitchen secrets, including swaps to feed kids
before eating. Never refreeze food that has already been frozen.
FOR YOU
24 Jamie Oliver Veg-packed picnic dishes to enjoy wherever you are
Always check labels to ensure ingredients meet your dietary requirements, especially if you have an allergy. Our symbols take into account ingredients listed on the packaging only. Always check for allergen
BEAUTY
information such as ‘may contain’ messages. Ingredients are subject to change after going to press.
33 Plan, shop, cook
46 Hair care
Make your supermarket shops efficient and effective
Make every day a good hair day with DIY tips from an expert
For more information about our recipes, visit tes.co/recipeinfo Alcohol For more about responsible drinking, visit
3
Hello
Ô
Welcome to W your small but mighty issue, put together in our homes under exceptional circumstances,
MAKE IT IN 10
and packed with ideas to bring you moments of sunshine. We reveal our personal cooking tips in our kitchen secrets guide, p13, and find delicious new ways to have fun at home, because this is the time for homemade summers. Bring on the ice cream, dig out the deckchairs, your new staycation is here and that cool cocktail, p21, is callingg RECIPE ELLA TARN PHOTOGRAPHY TOM REGESTER FOOD STYLING LUCY JESSOP PROP STYLING OLIVIA WARDLE
Ô
Lauren Rose-Smith, EDITOR
Cedar Communications Limited, 85 Strand, London WC2R 0DW Tel +44 (0)20 7550 8000 Email: tesco.mag@cedarcom.co.uk Website: cedarcom.co.uk CEO Clare Broadbent; Financial director Jane Moffett © 2020 Cedar Communications Limited. Colour origination by Rhapsody. Printed by Mohn Media Mohndruck GmBH
For enquiries relating to Tesco, please contact Tesco Customer Services on 0800 505555 or email customer.service@tesco.co.uk
4
USE THIS
DRINK THIS
MAKE THIS
Tesco Finest All-Butter Pastry Tartlets 8-pack, £2.50 (31p each), are perfect for our lime tarts, above right.
Tesco Finest Marlborough Sauvignon Blanc 187ml, £2.25* (£9.02/75cl), is ideal when you just fancy one glass.
Baking for Father’s Day on 21 June is a breeze with Ready to Bake Vanilla Cake Batter 500g, £2 (40p/100g).
*Price excludes Scotland and Wales
REAL LIVING | COMMUNITY
Ô
Ô
There has been a huge amount of change in a very short time, and a lot for you and our colleagues to adjust to. Thank you once again for your support
Dave Lewis, Tesco CEO
Mini lime meringue tarts Makes 8 Takes 10 mins Cost per serve 63p
Put 100g sweetened condensed milk in a bowl and mix with the zest and juice of 3½ limes. In a separate bowl, whisk 250ml whipping cream until it’s just beginning to form soft peaks. Fold in the condensed milk and lime mixture until just combined. Carefully divide between 8 Tesco Finest all-butter pastry tartlets (or 16 mini pastry tartlets) and top with the zest of ½ a lime and 1 crushed meringue nest. Each tart contains Energy
1130kJ 276kcal 14%
Fat
Saturates
Sugars
Salt
19g 12g 13g 0.1g 27% 60% 15% 2%
of the reference intake. See page 3. Carbohydrate 23g Protein 3g Fibre 1g
£52m The amount Tesco will give to communities and charities affected by Covid-19. It continues to give food and funding to FareShare and the Trussell Trust, food donations to Salute the NHS, grants via its Bags of Help scheme, and support for the British Red Cross and National Emergencies Trust, all of which help the most vulnerable in our communities.
NEW WAYS TESCO IS HELPING THE NATION
MOVIE NIGHT: SORTED Big night in? Pop to your local Express store to pick up two pizzas and four beers for just £5
Thin & Crispy Pepperoni Pizza 278g
1 SUPPORTING THOSE IN NEED through increasing the number of delivery slots and giving priority access to the most vulnerable. 2 HELPING PRIORITY WORKERS by working with Salute the NHS to give away 1m meals to NHS workers. Priority access also supports emergency service workers. 3 PROTECTING COLLEAGUES AND CUSTOMERS by giving out masks and gloves for colleagues who want them, helping customers follow social distancing, and keeping delivery drivers safe. See p33 for our tips on making your shopping trips more effective.
+ Thin & Crispy Cheese Feast Pizza 261g
+ Budweiser 4 x 300ml
£5 Meal deal
Tesco magazine is published 10 times a year for Tesco by Cedar Communications Ltd. Cedar believes in the highest standards in journalistic integrity. Please email karen.huxley@ cedarcom.co.uk with any comments or complaints. Editorial opinions expressed in this magazine are not necessarily those of Tesco or Cedar, and the companies do not accept responsibility for the advertising contents. All products subject to availability in selected stores while stocks last. All prices and information correct at time of going to press but subject to change. Prices quoted exclude Express and some Metro stores, ROI, NI and IOM. Online prices may vary from those in store, and delivery charges apply. In certain circumstances it may be necessary to withdraw products without prior notice. Alcohol available to over-18s only. Alcohol prices may vary in Scotland and Wales due to Minimum Unit Price legislation.
5
Top marks! We’ve won Free From Retailer of the Year for the 6th year in a row.
FOOD | WEEKEND
In season
Hello, sunshine Juicy nectarines are just one of the fruits in season right now. Tr y them in this basildressed summer salad
Griddled nectarine salad
RECIPE ANNA O’SHEA PHOTOGRAPHY ALEX LUCK FOOD STYLING EMMA JANE FROST PROP STYLING MORAG FARQUHAR
Serves 6 Takes 20 mins Cost per serve £1.37
Heat a griddle pan over a high heat. Cut 4 ripe nectarines into wedges, brush with a little oil, then griddle in batches for 1-2 mins each side until charred; set aside. For the dressing, pick the small leaves from 30g fresh basil, then chop and smash the rest to a rough paste with a pestle and mortar (or chop it very finely) and transfer to a bowl. Stir in 1 tbsp each of clear honey and Dijon mustard and the juice of ½ lemon (about 1 tbsp). Add lots of black pepper, then whisk in 5 tbsp extra-virgin olive oil. Toss a 120g bag mixed leaf salad with half the dressing, then tip onto a serving platter. Tear over a 180g Prosciutto Platter and top with the nectarine wedges. Scatter with 3 tbsp toasted 3 Seed Mix (optional) and the picked basil leaves. Drizzle over the remaining dressing to serve.
EASY SWAPS Swap the prosciutto for ham, grilled chicken or torn mozzarella. Use peaches or plums if you can’t get nectarines.
Each serving contains Energy
905kJ 217kcal 11%
Fat
Saturates
Sugars
Salt
15g 3g 11g 1.7g 21% 14% 12% 28%
of the reference intake. See page 3. Carbohydrate 12g Protein 10g Fibre 0g 1 of your 5-a-day; source of protein
+
GIVE ME MORE! For more seasonal recipe inspiration, visit tesco.com/recipes
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Baking
Bake yourself happy It’s not just eating treats that makes us happy, it’s making them too. So get stirring, kneading… and licking the spoon when no one’s looking
8
FOOD | WEEKEND
G
ood news! If you’ve found yourself spending more time cooking recently, studies show that time spent in the kitchen can ease stress and improve wellbeing*. Of course, we’re talking about the therapeutic or fun side to cooking, such as baking for the pure joy of it, rather than frantic dinnermaking (see p13 for some tips on easing that pressure). The act of baking brings a
BAKE IT EASY sense of control as well as an opportunity for some creativity. It can be a chance for some me-time, or a way to connect with family. Baking is often associated with nostalgia and comfort, and there’s a lot to be said for sharing the food we’ve made with the people we love. Have a go at these simple recipes – there’s one that will make a great Father’s Day gift on p11 too.
This non-slip Go Cook Mixing Bowl 4ltr, £5, is sturdy and easy to clean, while the Go Cook Nylon Whisk, £4, makes whisking up ingredients a breeze – and the nylon means it won’t damage nonstick surfaces.
Garden picnic must-have Ready-made pastry makes whipping up this summery quiche a doddle. C H I C K E N , C O U RG E T T E & F E TA Q U I C H E
*
Source: From a study by the International Journal of Humanities and Social Science
Serves 6 Takes 1 hr 20 mins plus cooling Cost per serve 74p 375g pack ready-rolled lighter shortcrust pastry 3 eggs, beaten 200ml whole milk 1 lemon, zested 8g fresh thyme, leaves picked (or 1 tsp dried) 1 cooked chicken breast (about 120g), chopped ½ courgette, peeled into long ribbons 25g feta, crumbled
1 Preheat the oven to gas 6, 200°C, fan 180°C. Line the base of a 23cm fluted loose-bottomed tart tin with nonstick baking paper. Use the pastry to line the tin, pressing into the edges; trim. Prick the base all over with a fork. Cover with baking
paper, pressing it in to hold the pastry in place, then fill with baking beans; blind-bake for 15 mins. Remove the beans and baking paper and bake for 5 mins until sandy to the touch. 2 To make the filling, whisk the eggs, milk, lemon zest, thyme and some seasoning to combine. 3 Reduce the oven to gas 3, 170°C, fan 150°C. Arrange the chicken over the pastry, then top with the courgette ribbons. Carefully pour over the egg mixture to fill the case, then top with the feta. Bake for 40-45 mins until golden and just set. 4 Cool for 5-10 mins, then remove from the tin to cool completely. Chill in a sealed container for up to 3 days. Each serving contains Energy
1022kJ 244kcal 12%
Fat
Saturates
14g 6g 20% 29%
Sugars
Salt
3g 3%
0.7g 12%
of the reference intake. See page 3. Carbohydrate 18g Protein 12g Fibre 1g High in protein; high in vitamin B12
The Black & White Geo Double Oven Glove, £5, is just the job for handling hot pots and will look great in your kitchen.
Dinosaur Fairy Cake Kit 255g, £2 (78p/100g), will be a hit with the kids. Just add an egg, milk and butter – no flour needed!
9
These moreish scones are easy to make and hard to say no to! M A P L E - B AC O N B U T T E RM I L K S C O N E S Makes 18 Takes 45 mins Cost per serve 26p 300g pack smoked streaky bacon, diced 2 tbsp maple syrup 430g self-raising flour, plus extra for dusting ½ tsp fine salt 4 spring onions, finely chopped 170g butter, cut into cubes 240ml buttermilk 1 egg, lightly beaten
1 Preheat the oven to gas 6, 200°C, fan 180°C and line a large baking tray with nonstick baking paper. Fry the bacon over a medium-high heat for 5-7 mins until golden and crisp. Stir in the maple syrup and fry for 1 min. Transfer to a plate
10
lined with kitchen paper; set aside to cool completely. 2 Meanwhile, sift the four and salt into a large mixing bowl; stir in the spring onions. Add the butter; rub in with your fingertips until the mixture resembles large breadcrumbs. Stir in the cooled bacon. Gradually mix in the buttermilk with a table knife to form a slightly sticky dough. 3 Lightly dust a work surface with four, then tip out the dough and roll out into a rough 22cm square, about 2.5cm thick. Cut the dough into 9 squares, then cut each square into 2 triangles and place on the baking tray. Lightly brush the tops of the scones with egg and bake for 18-20 mins until golden. Each scone contains Energy
923kJ 221kcal 11%
Fat
Saturates
13g 6g 18% 32%
Sugars
Salt
2g 2%
0.8g 14%
of the reference intake. See page 3. Carbohydrate 23g Protein 5g Fibre 1g
EASY SWAPS No buttermilk? Add 1 tbsp lemon juice or cider vinegar to 225ml milk. Leave to stand for 5 mins, then use as above.
RECIPES CAROLINE MORRISH, ELLA TARN, JOHN GREGORY-SMITH PHOTOGRAPHY TOBY SCOTT FOOD STYLING BIANCA NICE, LOTTIE COVELL, AMBER DE FLORIO PROP STYLING MORAG FARQUHAR, TAMZIN FERDINANDO, JENNY IGGLEDEN
Afternoon pick-me-up
FOOD | WEEKEND
Father’s Day bake Surprise Dad with a tray of these gooey brownie-style bites, or get the whole family involved and make them together. You can leave out the booze if making them with kids. B O U RB O N C A R A M E L C H O C O L AT E T R AY B A K E Makes 16 squares Takes 1 hr 20 mins plus cooling Cost per serve 23p 100g butter 200g dark chocolate, broken into chunks 4 eggs, beaten 250g golden caster sugar 100g plain flour 1 tsp baking powder 50g cocoa powder For the caramel 100g granulated sugar 1 tbsp bourbon (optional) 50g butter, at room temperature, cubed 60ml double cream ½ tsp sea salt
1 To make the caramel, heat the sugar in a saucepan over a medium-low heat. Cook for 10-12 mins, stirring once or twice, until the sugar has melted. Remove from the heat. Add the bourbon (if using) and mix well, then stir in the butter. Pour in the cream and add the salt. Mix well. Leave to cool for 15-20 mins, stirring occasionally. 2 Preheat the oven to gas 4, 180°C, fan 160°C and line a 22cm square baking tin with nonstick baking paper. Put the butter and chocolate in a heatproof bowl. Set over a pan of barely simmering water, making sure the water doesn’t touch the bowl, and heat until melted.
Remove from the heat, mix well and set aside to cool for 5 mins. 3 Beat the eggs and caster sugar in a bowl with an electric whisk for 2-3 mins until fluffy and light in colour. Fold into the chocolate mix. Add the flour, baking and cocoa powders, and a small pinch of salt; fold together. Tip half the mix into the lined tin and smooth to evenly cover. Spoon the caramel on top and spread out evenly. Top with the remaining chocolate mixture. Bake for 20-25 mins until just set on top. 4 Leave to cool in the tin, then cut into squares to serve. Will keep in a sealed container for 2-3 days.. Each square contains Energy
1247kJ 298kcal 15%
Fat
Saturates
Sugars
Salt
16g 9g 30g 0.3g 23% 46% 33% 4%
of the reference intake. See page 3. Carbohydrate 35g Protein 4g Fibre 1g
Father’s Day this year is on 21 June. Choose from a range of cards in store
+
GIVE ME MORE! What are you making for your dad this Father’s Day? Take a snap of yourself holding your dish and tell us your Father’s Day message, then post it on our social channels #tescofoodlovestories
11
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FOOD | KNOW-HOW
Tips and tricks
Kitchen secrets Step behind the scenes and inside the kitchens of the Tesco magazine team, as we reveal our favourite food hacks to help you make the most of summer
THE TEAM LAUREN ROSE-SMITH Editor
Silence those constant cries of ‘Mum, I’m hungry’ with Lauren’s easy meals and treats
ELLI DONAJGRODZKI Food editor
Learn some new kitchen skills from Elli, including tips on making flatbreads
BRYONY BOWIE Writer
Staring at your storecupboard? Follow Bryony’s simple ideas for making the most of your ingredients
JENNY McIVOR
Transform tins into treats Even if the cupboards feel a little bare, you’d be surprised what you can make with just a few ingredients
Food content director
If you’re only dishing up for one or two, Jenny’s ideas will keep things interesting
Homemade dips are a great way to use up odds and ends. For a simple pâté, blitz tinned or smoked fish (any skin and bones removed) with soft cheese, lemon juice and a soft herb such
as dill. You can also turn any stale bread, wraps or pittas into the perfect dippers. Slice into triangles, drizzle with a little water, then bake until crisp. Find more ‘tin-ventions’ on p16. 13
What should I feed the kids? Try Lauren’s time-saving tips
A TREAT FOR THEM, A BREAK FOR YOU
Batch-cooked meals you can cook from the freezer and lighter snacks are the way forward ‘Mum, I’m hungry. What can I have?’ This is one of the many questions my son asks me 100 times a day (more so now I’m working from home). And it never fails to leave me scratching my head. Indeed, what can I give you that I feel good about, and you’ll eat without complaining? Throw lack of time into the mix and it can feel like an impossible equation. I’m all about making life as easy as possible, and that means a few ingredients, cooked simply. Cue the miracle 3-ingredient recipes! From mini egg muffins to
chilli bean and squash pot pies, you’ll find plenty of them at tesco.com/recipes. I make these easy healthy fishcakes (opposite) in batches – my son might even help if I can drag him away from the screen for long enough – then put them in the freezer, ready to cook at a moment’s notice. Serve with whatever quick and easy veg you can get them to eat – things like broccoli, carrot sticks or cucumber batons can be a success. Or bulk it out with a runny poached egg for dinner.
DIY DESSERT Great for occupying older children: set them up with bowls of plain popcorn and (healthy-ish) ingredients for them to add as they please. Try ground cinnamon (instead of sugar), mixed berries and melted dark chocolate for drizzling.
TURN TO TOAST When you’ve got to rustle up something quick from whatever’s in the cupboards, try something new with toast.
Kids’ breakfast Load up with sliced banana, peanut butter and any fresh berries you have. Quick lunch Spread over houmous, top with avocado and tomatoes. The posh one Top wilted kale or spinach with smoked salmon and a poached egg. Search ‘toast toppers’ at tesco.com/recipes for more ideas.
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FOR A SNACK ATTACK When it’s ‘ages’ till the next mealtime, a Banana Bonanza Cereal Bars 6-pack, 89p (15p each), is the ideal ‘when’s tea?’ silencer.
INSTEAD OF CRISPS… Try these Tomato & Pesto Quinoa & Poppy Seed Bites 6 x 25g, £1 (67p/100g), which are a source of fibre and low in saturated fat. For a more substantial snack, mix pesto with low-fat soft cheese and let them get dunking.
FOOD | KNOW-HOW
3-INGREDIENT
Mackerel fishcakes Serves 6 Takes 40 mins plus chilling Cost per serve 55p
Boil 1kg peeled, diced potatoes in a large pan of water for 10 mins or until tender. Drain, transfer to a bowl and mash. Boil 300g frozen peas for 2 mins. Drain, mix with the mash and flake in 250g smoked mackerel fllets (discard the skin and any bones). Shape into 12 patties; chill for 30 mins. Heat 1 tbsp olive oil in a large frying pan and fry the cakes for 5 mins each side or until crisp and piping hot. To freeze, cool completely, then wrap in foil.
MASH
MIX
Leave the potato skins on if you’re short on time – they will add fibre.
You can swap the smoked mackerel for any tinned fish you have.
Each serving contains Energy
Fat
Saturates
Sugars
Salt
665kJ 159kcal 8%
7g 10%
2g 8%
2g 2%
0.4g 0%
of the reference intake. See page 3. Carbohydrate 17g Protein 8g Fibre 3g High in vitamin B12; source of protein
COOK
ENJOY
If frozen, bake in a medium oven for 20 mins or until piping hot.
Serve any number of ways: with a dip, salad, veg or poached eggs. 15
Clever hacks to keep mealtimes interesting, from Bryony Bored of the same meals? A little creativity using ingredients you already have can make a difference
BOOST YOUR...
PORRIDGE Stir in dried fruit and ground cinnamon; top with toasted nuts, honey or nut butter. MACARONI CHEESE Add mustard, pesto or grated nutmeg to the sauce; top with breadcrumbs. SOUP Top with croutons or toasted nuts, seeds or sweetcorn. STEAMED VEG Jazz up side dishes with lemon juice, garlic and black pepper.
MAKE MORE WITH INSTANT MASH JUST ADD… Boiling water + herbs = dumplings for soup Boiling water + egg + flour = gnocchi Boiling water + cabbage + spring onions + cheese = bubble and squeak
Storecupboard flavour wheel
Search ‘instant mash’ at tesco.com/recipes for full recipes
Add a dash of these flavour boosters to your favourite recipe
O: Bolognese, stew DT s, D A gr av i
TO :
tom
ato s s, auces, currie
g in fill
s
o tac
SWEETCORN = ZESTY SALSA .
Char drained corn in a dry pan. Add diced tomato, lime juice, crushed chillies and coriander; serve with fajitas.
r pies, sti -fry sauc es
16
SWEETNESS ketchup, barbecue sauce
ACIDITY lemon juice, vinegars, chutney
A
DD
hil li e s,
s rd’
DEPTH miso, yeast extract, soy sauce
ADD TO :c
he ep sh
d an es
lls atba me
TIN-VENTIONS!
Brilliant ideas for dishes you can make from your storecupboard
BAKED BEANS = BURGERS
Mix mashed baked beans with fried onion, mixed herbs, mashed potato and breadcrumbs. Shape into patties; bake until golden.
+
GIVE ME MORE! Got a cooking conundrum? Email us at tesco.mag@cedarcom.co.uk for a chance to have your question answered here.
FOOD | KNOW-HOW
Cooking in a small household, with Jenny When there is only you (and perhaps one other) to cater for, get out of a cooking rut and liven up your meals with these simple hacks
ALL FOR ONE MAKE DINING SOLO WORK FOR YOU FREEZE THE BEST BITS Get to know the ingredients that can be frozen – butter, cheese, fruit juice, gravy, milk and nuts are among the less obvious things that store well in the freezer – it means you’ll waste less if the pack size is more than you can use before it goes out of date. Having these in the freezer will also mean more spontaneity in your cooking and cut down on your weekly shopping list.
GIVE A SIMPLE DINNER FOR TWO AN INDIAN TWIST Everyday and affordable, with easy-to-swap fillings S A AG PA N E E R O M E L E T T E Serves 2 Takes 20 mins Cost per serve £1.46 1 tsp olive oil 100g paneer, diced 1 garlic clove, crushed 1 tsp finely grated ginger 1 tsp mustard seeds 150g baby spinach 4 eggs 4 tbsp milk 1 tsp turmeric 20g butter 50g mixed salad leaves, to serve tzatziki, to serve (optional)
1 Preheat the oven to gas 7, 220°C, fan 200°C. Heat the oil in a nonstick, 20cm ovenproof frying pan over a medium heat. Fry the paneer for 3 mins until golden; transfer to a plate. Cook the garlic, ginger and mustard seeds in the
pan for 1 min until the seeds start to pop. Add the spinach, wilt for 1 min, then mix with the paneer. 2 Crack 2 eggs into a bowl, add half the milk and half the turmeric; season. Beat with an electric whisk for 3 mins until it doubles in volume and is frothy. 3 Melt half the butter in a pan over a medium heat. Add the egg mixture and cook for 2 mins, using a spatula to bring in the edges of the omelette so it starts to set. 4 Spoon half the paneer and spinach mix over one half of the omelette, then transfer to the oven for 2 mins to puff up and set the top. 5 Fold in half to cover the filling. Repeat to make the second omelette. Serve with salad leaves and tzatziki, if you like. Each serving contains Energy
1690kJ 406kcal 20%
Fat
Saturates
33g 11g 47% 54%
Sugars
Salt
3g 3%
1.3g 21%
of the reference intake. See page 3. Carbohydrate 5g Protein 27g Fibre 2g
PLAN FOR VARIETY Batch-cooking and freezing meals is a great way to feel prepared, but aim to freeze just two or three portions of each dish, so your freezer isn’t dominated by one thing (which will quickly get boring). EAT DESSERT Cooking for one doesn’t mean missing out on pudding. Grilled or baked fruit with ice cream or cream, or mini pretend cheesecakes (granola, yogurt and berries) are great choices.
17
FOOD | KNOW-HOW
Learn a new skill with Elli’s expert guide Mastering some basic cooking techniques can help build your confidence in the kitchen. Try these…
5 STEPS FOR A TOP TOMATO SAUCE
1
2
3-INGREDIENT
ELLI’S TIP #1
No self-raising flour? Just add 1 tbsp baking powder per 250g plain flour. You can also use wholemeal flour.
Makes 6 Takes 20 mins Cost per serve 7p 250g self-raising flour, plus extra for dusting 2 tbsp olive oil, plus 1 tbsp for brushing 2 tsp dried spices or herbs, such as dukkah, crushed chillies and oregano
3
4 5
Flatbreads
ELLI’S TIP #2
To knead, push the dough down and away from you with the heel of your hand. Bring it back into a ball; repeat until smooth.
1 In a bowl, mix the flour, a pinch of salt, 2 tbsp oil and 150ml water. Use your hands to bring the mix together into a rough, slightly sticky dough. Cover and leave to rest for 5 mins. 2 Tip the dough out onto a floured surface and knead for 1 min until smooth. Divide into 6 balls. Roll out each ball into a circle (12cm wide). 3 Heat a pan over a medium heat. Brush the tops of each circle with oil; sprinkle with spices or herbs. Fry for 3-4 mins each side until golden and cooked through. Each flatbread contains
Scan this QR code for a 1-minute tomato sauce recipe video
18
ELLI’S TIP #3
Serve flatbreads with your favourite dips, stuff and roll up into wraps, or use as the bases for mini pizzas.
Energy
Fat
Saturates
Sugars
Salt
890kJ 211kcal 11%
6g 9%
1g 5%
0g 0%
0.5g 8%
of the reference intake. See page 3. Carbohydrate 37g Protein 4g Fibre 1g Source of calcium, which supports the maintenance of normal bones
RECIPES AND PHOTOGRAPHY TESCO ARCHIVE
Add aromatics like garlic, chilli or fresh or dried woody herbs early on, but don’t let them burn – it will taint the flavour. Add soft herbs like basil at the end. Fresh vs tinned tomatoes? Fresh tomatoes make a delicious sauce, but goodquality tinned tomatoes are ideal. I use whole plum tomatoes for their stronger flavour. Simply break them up as they cook. Tomato purée adds richness but don’t worry if you don’t have any. If you feel like your sauce needs something, add a little balsamic vinegar or soy sauce. Balance the acidity of tomatoes, and bring out their sweetness, with a pinch of sugar. Blitz with a stick blender if you prefer a smoother sauce. Serve with pasta, use to top pizzas or as the base for baked eggs.
L I V E F R E E LY, D R I N K R E S P O N S I B LY. JACK DANIEL’S, 0N7, TENNESSEE FIRE and TENNESSEE HONEY are registered trademarks. ©2020 Jack Daniel’s. All rights reserved.
Only at 18+ only. 21+ only for the opportunity to be considered for the “Design your own USA music tour” prize. Purchase any promotional 35cl, 70cl or 1L bottle of Jack Daniel’s Tennessee Whiskey, Tennessee Honey, Tennessee Fire, Tennessee Apple or 8x Jack Cola & Jack Honey and Lemonade pack to enter. UK only (excluding Northern Ireland). 2625 instant win online prizes available during main promotional period of 19/05/20 – 14/07/20 incl. 25 x UK music weekends for 2, 100 x mini fridges, 500 x soundwave prints and 2000 x T-shirts. Automatic entry for over 21’s to win 5 x “Design your own USA music tour” prizes. Bonus draw to win 1 x UK music weekend for 2 opens 15/07/20 and ends 16/08/20. Restrictions and limitations apply. Non-transferable and non-refundable. Max. 8 entries per person throughout the promotional period. See AllAccessWithJack.co.uk for full T&C’s. Promoter: Brown-Forman Beverages Europe LTD, 45 Mortimer Street, London W1W 8HJ. Please Drink Responsibly.
FOOD | WEEKEND
Cocktail hour
Summer sips Get that holiday feeling at home with a fruity drink
Watermelon Margarita
PiĂąa colada mocktail
Serves 4 Takes 5 mins Cost per serve ÂŁ1.89
Serves 4 Takes 5 mins Cost per serve 36p
Put 500g deseeded watermelon flesh, 100ml tequila, 50ml triple sec, 4 tsp icing sugar, 2 tbsp lemon juice and a handful of crushed ice in a blender and blitz until smooth. Pour into glasses to serve.
Shake 400ml chilled fresh pineapple juice, 400ml chilled coconut milk-alternative, the juice of 1 lime and 4 tsp icing sugar in a cocktail shaker, or whisk in a jug. Serve in glasses with slices of lime to garnish.
Each serving contains
Each serving contains
Energy
RECIPES EMMA FRANKLIN PHOTOGRAPHY TOBY SCOTT FOOD STYLING AMBER DE FLORIO PROP STYLING JENNY IGGLEDEN
565kJ 134cal 7%
Fat
Saturates
Sugars
Salt
<0g <0g 12g 0.0g 1% 1% 5% 0%
of the reference intake. See page 3. Carbohydrate 12g Protein 1g Fibre 0g
Energy
Fat
Saturates
300kJ 70kcal 4%
1g 1%
1g 4%
Sugars
Salt
16g 0.1g 17% 2%
of the reference intake. See page 3. Carbohydrate 16g Protein 0g Fibre 0g
GET AHEAD Both drinks can be made up to 24 hrs ahead: pour into a 1ltr bottle and store in the fridge. Shake to serve.
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REAL LIVING | COMMUNITY
Over to you
We love seeing your takes on our recipes. Keep them coming! @tesco
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8.00am breakfast baking... Sometimes I astonish myself!! Blueberry muffins with maple streusel topping #tescofood
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From your kitchen
@attainablewellnessyoga
JUNE 2020
APRIL 2 020
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cream o’clock!
Amazing ba kes, easy ro and fumood astss n for all Easter celeb : start your rations he re Chilli non carne Strawberry p12 sharing
Feel-good tips to put the ‘yay!’ into your staycation
+ KITCHEN SECRETS Get involved +
From tasty ‘tin-ventions’ to time-saving cooking tricks
sundae p29
HAPPY HOME found UPDATEin S
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NICE TO TWEET YOU New #lockdownUKnow skills: me and my 12yo daughter baking our first-ever loaf of bread. Thanks for recipe and walk-through @Tesco @_DougStewart
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JAMIE ON
health
Tesco’s health ambassador has some great ideas for a fun picnic – indoors or out
Hi guys, We’re going through strange times for sure, but let’s not stop doing the things that make us happy. For me, this time of year is all about putting together a tasty picnic to enjoy with the family. Whether in your garden, on your balcony, or even on your living room foor, you can’t beat sharing a picnic blanket and tucking into some great food together. And it couldn’t be easier with my genius no-cook pasta sauce (p25) that’s ready in minutes, a next-level potato salad with homemade pesto (p26) and a hard-to-resist cheesy cornbread (p27) the kids will go nuts for. So come on, wherever you are, grab a blanket and have some fun.
win! WE WANT TO SEE WHAT YOU’VE BEEN COOKING! For your chance to win a signed copy of Jamie’s latest book, Veg, share your version of one of Jamie’s exclusive Tesco recipes at tes.co/jamieoliver on Instagram with #TescoandJamie and #TescoJamieChallenge. Opens 00:01 on 10.6.20. Closes 23:55 on 14.7.20, UK only, 18+. For full terms and conditions, visit tes.co/tescojamiechallenge. 24
Our latest winner is Jessica (@jesc_1993), who shared her snap (left) of Jamie’s Fluffy banana pancakes recipe, which she found on tesco.com/recipes. She wins a signed copy of Jamie’s book, Veg. For your chance to win this month’s prize draw, see the entry details, left.
15-MINUTE PICNIC PASTA
jamie’s tip This pasta salad keeps well so make double and keep a batch in the fridge for a quick lunch.
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why jamie loves it
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This no-cook pasta sauce is perfect for a quick lunch or picnic salad. While the pasta is cooking, simply blitz everything in a blender and it’s done. So simple, and the kids will love it!
Serves 4 Takes 15 mins Cost per serve 80p 300g dried conchiglie bunch of fresh basil (30g) ½ cucumber 1 red pepper 400g ripe cherry tomatoes 50g sundried tomatoes 1 red chilli ¼ garlic clove olive oil red wine vinegar 150g tin sustainably sourced tuna in water 20g feta
1 Cook the pasta in plenty of boiling salted water according to the packet instructions. 2 Pick the smaller basil leaves and set aside. Roughly chop the cucumber. Deseed and roughly chop the red pepper and put in a blender with the tomatoes and cucumber (reserving a handful of both), sundried tomatoes, chilli, garlic, the bigger basil leaves and stalks, a pinch of sea salt and black pepper and 1 tbsp each of olive oil and vinegar. Blitz until smooth. 3 Drain the pasta and return to the pan, then pour over the sauce and toss to coat. Tip onto a serving platter. 4 Drain the tuna and quarter the remaining tomatoes, then place in a bowl. Drizzle over 1 tbsp olive oil, then season and toss together. 5 Top the pasta with the dressed tuna, tomatoes and cucumber. Scatter over the reserved basil leaves and crumble over the feta. Each serving contains Energy
1986kJ 471kcal 24%
Fat
Saturates
Sugars
Salt
16.4g 2.8g 8.2g 1.3g 23% 14% 9% 22%
of the reference intake. See page 3. Carbohydrate 64.1g Protein 20.8g Fibre 2.6g Source of vitamin C, which supports the normal function of the immune system
25
POTATO & GREEN BEAN SALAD why jamie loves it
You canâ&#x20AC;&#x2122;t go wrong with a potato salad, and this one features green beans for an extra hit of veg. Simply get everything boiling while you bash up the almond pesto, then bring it all together. It couldnâ&#x20AC;&#x2122;t be easier Serves 6 Takes 35 mins Cost per serve 69p 750g baby new potatoes 3 large free-range eggs 220g fine green beans bunch of fresh basil (30g) 1 small garlic clove 40g blanched almonds extra virgin olive oil 40g Cheddar 1 lemon 2 tbsp natural yogurt
1 Scrub the potatoes, halving any larger ones, then cook in a very large pan of boiling salted water for 25 mins, or until tender. 2 Gently lower in the eggs to cook with the potatoes for the final 7 mins. 3 Line up the beans, trim off just the stalk end, then boil in the water with the potatoes and eggs for the final 4 mins, or until just cooked but not squeaky. Drain the potatoes, eggs and beans in a colander, pick out the eggs, then leave the potatoes and beans to steam-dry. Refresh the eggs under cold water until cool enough to handle, then peel and cut in half. 4 For the pesto, pick most of the basil leaves into a pestle and mortar (reserving a few for garnish) and bash to a paste with a pinch of sea salt. Peel and bash in the garlic, then pound in most of the almonds until fine. Muddle in 2 tbsp oil, finely grate in the Cheddar, along with a good 26
fine grating of lemon zest and a squeeze of juice, then stir. 5 Scrape the pesto into a large bowl, stir through the yogurt and season to taste. Tip in the hot potatoes and beans, then fold them through the pesto sauce, smashing up some of the potatoes as you go for texture. 6 Tip the potatoes onto a platter, arrange the eggs over the top, then
bash up the remaining almonds and scatter over. Finish with the reserved basil leaves and an extra drizzle of oil. Each serving contains Energy
1058kJ 252kcal 13%
Fat
Saturates
Sugars
Salt
14.1g 3.4g 3.2g 0.7g 20% 17% 4% 11%
of the reference intake. See page 3. Carbohydrate 21.4g Protein 10.6g Fibre 4.3g Source of protein, which supports the maintenance of muscle mass
EASY INGREDIENT
SWAPS
15-MINUTE PICNIC PASTA Use any pasta shapes you’ve got. Switch the tuna for tinned salmon, or even leftover roasted veg.
POTATO & GREEN BEAN SALAD Swap in jarred pesto, if that’s what you have.
CHEESY CORNBREAD Use tinned or frozen sweetcorn if you can’t get hold of fresh.
CHEESY CORNBREAD PORTRAIT ©2020 JAMIE OLIVER ENTERPRISES LTD, PHOTOGRAPHY CHRIS TERRY PASTA AND SALAD RECIPES ©2020 JAMIE OLIVER ENTERPRISES LTD, PHOTOGRAPHY ELLA MILLER CORNBREAD RECIPE © 2020 JAMIE OLIVER ENTERPRISES LTD, PHOTOGRAPHY TARA FISHER
why jamie loves it
Cornbread is a great recipe for kids to help make, as most of the magic happens in one bowl, plus it bigs up a veg that they’re bound to love – sweetcorn. Serves 12 Takes 1 hr plus cooling Cost per serve 33p bunch of spring onions 55g pickled jalapeños (optional) 2 corn cobs (540g) 50ml olive oil 250ml semi-skimmed milk 300g fat-free cottage cheese 250g coarse cornmeal or polenta 250g wholemeal self-raising flour 3 large free-range eggs 80g mature Cheddar
2 Trim the spring onions, then finely chop along with the jalapeños (if using) and place in a large mixing bowl. 3 Hold each corn upright on a board and carefully run a knife down, from top to bottom, cutting all the kernels off and placing in the bowl. (An adult should do this bit.) 4 Add the oil, milk, cottage cheese, cornmeal and flour, then crack in the eggs and grate in most of the Cheddar. Add a little pinch of sea salt and black pepper, then mix until well combined. Pour the mixture into the prepared tin and grate over the remaining Cheddar. Bake in the oven for 45 mins, or until golden. 5 Carefully lift the cornbread out of the tin by its greaseproof paper and leave to cool on a wire rack. Cut into wedges to serve. (You can freeze the wedges, and take out what you need without defrosting the entire loaf.) Each serving contains
1 Preheat the oven to gas 6, 200°C, fan 180°C. Line a 23cm round springform cake tin or a 25 x 30cm shallow roasting tin with greaseproof paper, leaving an overhang.
Energy
1177kJ 281kcal 14%
Fat
Saturates
Sugars
Salt
10.4g 2.9g 3.7g 0.4g 15% 15% 4% 7%
3
WAYS TO MAKE PICNICS MORE VEG-FOCUSED Check out my tips to add more vegetables to your picnic spread.
1
Ditch the crisps and make an NHS rainbow of colourful crunchy raw veg sticks, ready to dip into houmous.
2
Rustle up a quick veggie tart using ready-rolled puff pastry, pesto, jarred peppers, olives and feta.
3
Use up odds and ends of veg and cheese in a frittata – it keeps for days, is delicious cold, and travels well.
of the reference intake. See page 3. Carbohydrate 34.6g Protein 13.0g Fibre 2.3g Source of protein, which supports the maintenance of muscle mass
27
FOOD | WEEKEND
Iced treats
The cool list The ice cream van may not be making the rounds, but you can cool down at home with these fab frozen treats
S T R AW B E RRY S H A RI N G S U N DA E Serves 2 Takes 25 mins Cost per serve ÂŁ1.88 10g white chocolate 2 pink wafers 1 tbsp hundreds and thousands 400g strawberries, hulled 2 tsp icing sugar 2 scoops strawberry and cream ice cream 2 scoops vanilla ice cream real dairy spray cream 2 tbsp chopped mixed nuts 2-3 small mint sprigs, to serve (optional)
1 Melt the chocolate in a bowl set over, but not touching, a pan of barely simmering water, stirring frequently. Spoon over one end of the wafers, then sprinkle over
the hundreds and thousands (over a bowl to catch any that fall) until the chocolate is coated. Leave to set on baking paper for at least 10 mins in a cool place. 2 Meanwhile, blitz 50g of the largest strawberries and the sugar in a food processor to a smooth sauce. Strain through a sieve into a bowl (if you like) and chill until ready to serve. Chop the remaining berries into halves (or quarters if large). 3 Layer up the ice creams, strawberries and strawberry sauce in a tall sundae glass. Add a squirt of spray cream, then the nuts and mint (if using). Top with the wafers to serve. Each serving contains Energy
2036kJ 487kcal 24%
Fat
Saturates
Sugars
Salt
25g 12g 51g 0.2g 35% 61% 57% 4%
of the reference intake. See page 3. Carbohydrate 59g Protein 8g Fibre 9g
COOK THE COVER
29
Makes 12 Takes 15 mins plus 8 hrs freezing Cost per serve £1.04 600ml whipping cream 397g tin condensed milk 1 tsp mint extract (or 2 tsp vanilla extract) green gel food colouring 75g shelled pistachios 75g dark chocolate mint thins, roughly chopped 150g Refreshing Mint dark chocolate, broken into squares 12 waffle cones
COOK’S TIP For a more intense pistachio flavour, toast the pistachios in the oven for 7-10 mins at gas 6, 200°C, fan 180°C. Cool, then chop as above.
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1 Put the cream in a large bowl and whisk to soft peaks. Fold in the condensed milk, mint or vanilla extract and a little food colouring to achieve a mint green colour. 2 Pulse the pistachios in a food processor until roughly chopped. Remove 2 tbsp and set aside. Blitz the remaining nuts to finely chop. 3 Gently fold the mint thins and finely chopped pistachios into the cream mixture. Transfer to a freezer-proof container (a loaf tin wrapped well with clingfilm works), then cover and freeze for around 8 hrs or until solid. Wrapped well, the ice cream will keep for up to 1 month in the freezer.
4 Melt the mint chocolate in a heatproof bowl set over, but not touching, a pan of barely simmering water. Transfer to a small jug. 5 To serve, remove the ice cream from the freezer, scoop into the cones and, working quickly, pour over the melted chocolate. Scatter with the reserved pistachios before the chocolate sets. Each cone contains Energy
1969kJ 437kcal 22%
Fat
Saturates
Sugars
Salt
29g 17g 35g 0·2g 42% 85% 39% 3%
of the reference intake. See page 3. Carbohydrate 44g Protein 7g Fibre 2g
RECIPES ANNA O’SHEA, ANNA BURGES-LUMSDEN PHOTOGRAPHY GARETH MORGANS, TOBY SCOTT FOOD STYLING EMMA JANE FROST, BIANCA NICE PROP STYLING JENNY IGGLEDEN
P I S TAC H I O & M I N T C H O C O L AT E C O N E S
FOOD | WEEKEND
S O U R WAT E RM E L O N & M I N T G R A N I TA Serves 8 Takes 20 mins plus cooling and 8-9 hrs freezing Cost per serve 57p 3 limes, zested and juiced 75g caster sugar 15g mint sprigs, plus 5g to serve 1.2kg watermelon, peeled and cubed (800g prepared weight) 300ml pomegranate juice
1 Put the lime zest and juice, sugar and mint sprigs in a small saucepan. Warm over a low heat, stirring, until the sugar has dissolved. Remove from the heat and set aside to cool completely. Squeeze out the liquid from the mint sprigs, then discard. 2 In a blender, blitz the watermelon until broken down, then use a spatula to push it through a fine sieve into a freezer-proof bowl or container. Discard the seeds left in the sieve. 3 Mix the pomegranate juice and the cooled lime syrup with the watermelon. Cover and freeze for 4-5 hrs, then rake with a fork. Repeat again after 2 hrs, and once more after a further 2 hrs. The mixture should resemble slushy ice. Serve in bowls garnished with extra mint sprigs, or wrap really well with clingfilm and freeze for up to 1 month. Each serving contains Energy
Fat
432kJ 101kcal 5%
1g 1%
Saturates
Sugars
Salt
<1g 25g <1g 1% 28% 0%
of the reference intake. See page 3. Carbohydrate 25g Protein 1g Fibre 0g
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FOOD | KNOW-HOW
Meal planning
PLAN, SHOP, COOK Want to plan your meals? Follow our tips to help you get the most out of your weekly shop
1
We’ve got loads of resources online to help you plan what to cook each week. Visit tes.co/ 5under25 to find meal plans of five midweek meals for four people, all for under £25. Or browse tesco.com/recipes and create your own menu. We e ke n d fe a s t Lamb bir yani bake
2
Write down all of the ingredients you’ll need, then check for any key ingredients you already have. Cross these off. Now create your shopping list from what’s left. Group similar items together (fruit and veg, dairy, tinned goods, and so on) so that when you get to the store, your shop is super-efficient.
3
Easy breakfast C a r ro t c a ke overnight oats
L u n c h th e k i d s w i l l l o v e G re e n c h e e s e a n d tu r k e y ro l l - u p s
You might still want to make use of odds and ends in your fridge. Check out our ‘What can I make with…’ tool at tes.co/recipefinder, for recipe ideas inspired by the ingredients you want to use up.
33
Meal planning
Family dinners Easy reader-approved recipes to see your family through the week, all for less than £1 per ser ving
This month our tester is Charlotte, who lives in Shropshire with her husband Steve and two sons, Fred and Rohan. ‘My husband is a policeman, so at the moment I am home with the kids while he is out working more than ever,’ says Charlotte. ‘It was great to have a meal plan to follow and to have something fun and different to do with the boys while the schools are closed.’
+
EASY SWAPS
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.
34
You can use any variety of tinned beans, and switch the sweet potato for butternut squash. You could also try sardines in tomato sauce in place of mackerel.
Prices are correct at the time of going to press and are subject to change
Tried it, liked it
FOOD | EVERYDAY
B A K E D C H O RI Z O & S P RI N G G RE E N S RI S O T T O
Serves 4 Takes 35 mins Cost per serving 98p
Serves 4 Takes 35 mins Cost per serve 93p
1 large sweet potato, scrubbed and cut into chunks 1 red pepper, cut into chunks 1½ tbsp olive oil 2 x 250g packs wholegrain spicy Mexican-inspired rice 125g tin mackerel in spicy tomato sauce 400g tin black beans, drained 1 lime, zested and juiced 15g fresh coriander, roughly chopped (optional)
½ tbsp olive oil 1 onion, finely chopped 250g frozen sliced leeks (or 1 large fresh leek, thinly sliced) 2 garlic cloves, crushed 100g frozen diced chorizo 300g arborio rice 2 tbsp white wine vinegar 1 reduced-salt chicken stock cube, made up to 1.2ltrs 240g pack spring greens ½ lemon, zested and juiced
1 Preheat the oven to gas 6, 200˚C, fan 180˚C. Put the sweet potato and pepper in a roasting tin, drizzle with 1 tbsp oil and season. Roast for 30 mins until the vegetables are tender and golden around the edges. 2 After 20 mins, heat the remaining oil in a large, deep frying pan over a medium heat. Add the rice and fry for 4-5 mins until steaming and broken up. Flake in the mackerel and fry for 3-4 mins more until piping hot. 3 Stir in the beans and half the roasted veg; fry for 1-2 mins to warm through, then remove from the heat. Squeeze over the lime juice and top with the remaining roasted veg, the lime zest and coriander, if using.
1 Preheat the oven to gas 4, 180˚C, fan 160˚C. Heat the oil in a deep, lidded flameproof casserole dish over a medium heat. Add the onion, leeks, garlic and chorizo and fry for 8-10 mins until the chorizo has released its oil and the veg has softened. Increase the heat to high,
add the rice and stir for 2-3 mins until it starts to go translucent around the edges. 2 Pour in the vinegar and stock, stir and cover. Transfer to the oven and bake for 20 mins or until the liquid has been absorbed and the rice is tender. 3 Stir through the spring greens and lemon juice, season and mix well to help the rice release its starch. Replace the lid and leave to stand for 5 mins to wilt the greens. Scatter with the lemon zest to serve. Each serving contains Energy
1879kJ 445kcal 22%
Fat
Saturates
11g 3g 16% 16%
Sugars
Salt
7g 8%
1.9g 31%
of the reference intake. See page 3. Carbohydrate 76g Protein 14g Fibre 5g
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MEXICAN-ST YLE M AC K E RE L & RI C E
This T was my favourite. It was light and fresh, and reminded me of n holidays in the sun
Each serving contains Energy
1996kJ 477kcal 24%
Fat
Saturates
Sugars
Salt
14g 3g 12g 0.9g 20% 16% 13% 15%
of the reference intake. See page 3. Carbohydrate 69g Protein 15g Fibre 14g 2 of your 5-a-day; source of protein; source of fibre; source of vitamin B12
‘
The spiced rice was a great way to easily introduce flavour, and saved on washing up. I’ll be using that again
35
‘
S AU S AG E & T O M AT O F RI T TATA Serves 4 Takes 30 mins Cost per serve 99p ½ tbsp olive oil 1 red onion, thinly sliced 4 reduced-fat Cumberland sausages from a 454g pack, sliced into 1cm chunks 8 eggs 15g fresh basil, ¾ roughly chopped 1 tsp crushed chillies ½ x 250g pack cherry tomatoes, quartered 50g 30% less fat medium cheese, grated 250g pack spinach
Serves 4 Takes 35 mins Cost per serve 97p 1½ tbsp olive oil 3 onions, finely sliced 3 garlic cloves, crushed 180g pack kale, woody stems discarded 380g pack mushrooms, sliced 500g pack ready-made polenta, quartered ½ x 125g pack soft goat’s cheese 1 lemon, zested and juiced
1 Heat ½ tbsp oil in a large frying pan over a medium heat. Add the onions and fry for 5 mins until starting to soften. Increase the heat to high and cook for 5 mins more, adding the garlic for the last 1 min. 2 Add the kale and 100ml water; cook for 2-3 mins until the kale is wilting and bright green. Season, remove from the heat, cover and set aside to keep warm. 36
3 Meanwhile, heat a griddle pan over a high heat. Toss the mushrooms with ½ tbsp oil and griddle for 5 mins each side until crisp and golden. You might need to do this in batches. Stir into the kale and onions, then set aside. 4 Brush the polenta with the remaining ½ tbsp oil and sear in the griddle pan for 3-4 mins each side until golden and piping hot. 5 Divide the polenta between 4 plates, add the kale and mushroom mix and crumble over the goat’s cheese. Scatter with lemon zest and squeeze over the lemon juice to serve. Each serving contains Energy
1037kJ 247kcal 12%
‘
Fat
Saturates
10g 3g 14% 16%
Each serving contains Energy
Sugars
Salt
8g 9%
2.1g 34%
of the reference intake. See page 3. Carbohydrate 32g Protein 9g Fibre 3g
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G RI D D L E D P O L E N TA W I T H L E M O N K A L E & M U S H RO O M S
1 Heat the oil in an ovenproof frying pan (about 23cm) over a high heat. Add the onion and sausages and fry for 10 mins, stirring regularly, until cooked through and caramelised. Preheat the grill to high. 2 Beat the eggs in a large jug. Mix in the chopped basil and crushed chillies; season. Pour over the onion and sausages in the pan, reduce the heat to medium-low and cook for 5 mins until setting at the edges. Scatter over the tomatoes and cheese. Grill for 6-7 mins until set and golden. 3 Meanwhile, put the spinach in a colander in the sink and pour over boiling water to wilt. Use the back of a spoon to press out excess liquid. Slice the frittata into wedges, scatter over the remaining basil leaves and serve with the spinach.
It needed a bit of skill to make, but it was fun to try something new
.
1502kJ 360kcal 18%
Fat
Saturates
23g 7g 33% 36%
Sugars
Salt
4g 5%
1.9g 32%
of the reference intake. See page 3. Carbohydrate 12g Protein 28g Fibre 4g
FOOD | EVERYDAY
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This was the boys’ favourite and was really easy! It would make a great weekend brunch
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USE IT UP CUMBERLAND SAUSAGES
Chop h and d use iin a pasta dish, or remove the skins and shape into meatballs.
37
FOOD | EVERYDAY
750g chicken thighs, skin and bone removed, meat sliced into 1cm strips 1 lemon, zested and juiced 3 garlic cloves, crushed 1 tbsp olive oil 2 tbsp wholegrain mustard For the slaw ½ Savoy cabbage, cored and finely shredded ½ head of broccoli, finely chopped 2 Granny Smith apples, cored and thinly sliced 1 red onion, finely sliced ½ lemon, juiced 200g 0% Greek-style yogurt
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The chicken was really tasty. We liked the coleslaw, but the boys found it a bit crunchy, so I’ll serve it with rice for them next time
Each serving contains Energy
1916kJ 457kcal 23%
Fat
Saturates
Sugars
Salt
25g 6g 13g 1.2g 36% 31% 14% 21%
of the reference intake. See page 3. Carbohydrate 15g Protein 44g Fibre 7g
EASY SWAPS Switch the Savoy for any cabbage and the chicken for 600g boneless thighs or breasts if you prefer. Reduce cooking time by 2 mins for chicken breast. 38
RECIPES LOTTIE COVELL PHOTOGRAPHY TOM REGESTER FOOD STYLING BIANCA NICE PROP STYLING JENNY IGGLEDEN
Serves 4 Takes 35 mins Cost per serve 90p
1 Mix the chicken with the lemon zest and juice, 2 garlic cloves, the oil and half the mustard in a bowl. Set aside to marinate in the fridge for 20 mins. 2 Meanwhile, make the slaw. Put the cabbage, broccoli, apples and onion in a large bowl. In a jug, mix the remaining mustard and garlic, the lemon juice and yogurt; season. Pour into the bowl and toss to coat. 3 Heat a large nonstick frying pan over a high heat. Add the chicken strips and any leftover marinade and fry for 10 mins, stirring regularly, until cooked through and golden. Serve with the slaw.
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L E M O N & G A RL I C C H I C K E N S T RI P S W I T H B RO C C O L I S L AW
“Apparently brushing only cleans about 60% of my teeth. TePe helps me reach up to 100%” – Gabby Logan Research shows oral health is related to overall health. TePe interdental brushes help clean the 40% of your teeth that toothbrushes can’t reach. No wonder 94% of hygienists recommend them*. *Source: A survey of 201 dental hygienists in the UK, Ipsos, (2019)
TePe.com/Gabby
Holidays at home
Sure, itâ&#x20AC;&#x2122;s probably not the holiday you planned. But hereâ&#x20AC;&#x2122;s how you can make sure ever yone still gets some time out at home this summer
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REAL LIVING | FAMILY
FESTIV L VIBES It wouldn’t be summer without a festival! But while main events have been cancelled, you don’t have to miss out entirely. We’ve picked out the things we love best about festivals to help you create your very own ‘Couchella’, ‘Roomtown’ or ‘T on the Porch’ (minus the soggy socks and smelly Portaloos).
NIGHT TURNS INTO DAY TURNS INTO NIGHT...
Your desire to try something new is intensified!
YOU CHOOSE THE MUSICAL LINEUP
…so light your festival space accordingly. Battery-powered fairy lights can be hooked up anywhere, tealights in jars add atmosphere, and kids big and small love glowsticks.
Apple bobbing, juggling and face painting are all vital life skills. Set up some games or a crafting station. Pinterest has bags of ideas for traditional garden games, or go online to visit CBBC’s How To Be Epic @ Everything, which has lots of short videos to teach you how to juggle with three balls, whistle with your fingers and lots more.
Kicking off with Dolly, then The Rolling Stones headlining? You're in charge of the set list (or rather, playlist), but you might have to compromise with the rest of your household! You could agree on half-hour slots per person to shake things up and keep things fair.
THERE ARE NO SET MEALTIMES
You can enjoy delicious food and drink whenever you like – no queuing required. Hot dog and cocktail, anyone? Check out tesco.com/recipes for some great ideas.
A CUSHION IS THE ONLY COMFORT YOU NEED
But the more of them you scatter about, the better. Did we also mention lots of cosy blankets? Set up a chill-out zone in the garden if you have one and hang out there all day.
YOU WEAR THINGS YOU WOULD NEVER WEAR IN PUBLIC
Give yourself licence to don a floral crown, mirror shades and fairy wings – whatever floats your boat.
They’re a feast for the eyes Who knew a few streamers, balloons and lines of bunting could bring so much happiness? So decorate, decorate, decorate! Wrap crepe-paper streamers round your garden furniture and make crepe pompoms to hang.
GLAMPING (FOR FREE) Camping in the great outdoors (OK, your garden) with the luxury of your own loo and hot shower just metres away – that’s real glamping! For daytime lounging, try making a teepee: you’ll need to find four pieces of wood or bamboo canes, at least two metres long. Arrange them to form a pyramid and secure at the top with jute or string. Experiment with the shape by moving the feet to get the size and height you want. Drape a large bed sheet over the canes and secure with pegs, then create an opening by folding the sheet back and pegging again.
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7 holiday rituals recreated It’s the little things that make your holiday both unique and comfortingly familiar all at once. So we say have a go at recreating them at home... and let the fun commence!
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Let everyone go wild at the breakfast ‘buffet’ table Whether it’s cereal, fruit or a cooked breakfast, make a morning of it with newspapers, lots of coffee and a good chat. If you want to make a simple menu more interesting, throw in different juices and perhaps options of how eggs are cooked.
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Afternoon siesta Two words: why not? Limit it to 30 minutes to feel refreshed.
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Get dressed for dinner Give yourself some ‘getting ready’ time. Take ownership of the bathroom, bring out the bronzer and the shimmering body lotion and dress up.
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Peruse the cocktail menu This will consist of whatever drinks you have available, but
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Go for a post-dinner stroll Take a different route round town and take your time. You'll likely be admiring front gardens rather than seafronts, but a post-dinner walk will aid digestion and lower blood sugar levels*.
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Bring out the board games Find a new favourite or dig out some classics. We love Sequence (for card game lovers), Azul (collect tiles and decorate a palace – ideal for artistic eyes) and Ticket to Ride (hugely competitive railway building for kids and adults).
*
Source: NHS
Pretend you’re a beach volleyball pro Improvise a court with a homemade net (a sheet across two chairs perhaps) and use any soft ball. You'll certainly work up
an appetite before lunch. Bikini, trunks and caps optional.
check out our cocktails on p21 or visit tesco.com/recipes for lots of drinks ideas you can make using the basics. Pick your favourite and shake it up (read: get someone to make your cocktail for you).
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HOW TO... TRAVEL WITHOUT LEAVING YOUR POSTCODE TAKE A VIRTUAL TOUR Explore some of the greatest and most remote locations on Earth – for free! Culture vultures will love exploring museums and exhibitions at artsandculture.google.com. Outdoorsy types can breathe in AirPano’s sweeping 360° vistas of the likes of the Grand Canyon or Great Wall of China. Or accompany YouTuber The Flying Dutchman on his tours through rainforests and national parks. Adrenaline junkies can take a virtual dip with tiger sharks in the Bahamas or negotiate terrifying steep clifftops in southwestern China, all thanks to National Geographic.
LET THE KIDS PLAN YOUR NEXT ADVENTURE Let children’s imaginations fly by getting them to plan their dream holiday. Ask them to write, draw or explain how they would travel, what sort of place they would stay in, what they would do, eat, see and so on. You could even help them design a postcard to ‘send home’ to family. Or download the Toca Life: Vacation app (£3.99 on the App Store and Google Play) and let them design and experience their own holiday, from visiting the cockpit on their flight to playing on the beach and eating at the hotel buffet.
BECOME A GAP-YEAR EXPERT If your child is thinking about taking a gap year at some point, now – while they have a bit more time on their hands – might be a good time to start planning. If you research with them and start making some informed choices, you’ll both feel more in control and it can be fun to do together. If financing a gap year is a problem at the moment, consider a paid placement and fundraising – check out gapyear.com for advice and ideas.
3 OF THE BEST… GREAT ESCAPES For curious minds Delve into the mysterious world of the Everything is Alive podcast. Now in its third season, each episode reveals the history of an inanimate object through the words of the thing itself. We’re curious to hear Shannon the bath towel’s story!
For worried souls The book of Bedtime Stories for Stressed Out Adults (introduced by Lucy Mangan) is a gem of a collection – it would be a shame to save it just for bedtime. With calming short stories and soothing poetry, this is a must-listen for any time of day.
For little explorers Relive the absolute classic Where’s Wally? series by Martin Handford. You – and your kids – will get lost for a good couple of hours while you seek out Wally and his friends. We particularly like the travel collection with seven handy compact-sized books.
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Camp like a scout
WHERE DO I START? ‘Preparation is key – and part of the fun! Write a list, then lay everything out on the floor to check you’ve got it all. Get older kids to pack for themselves. Remember it’ll get cold in the night, so woolly hats, thick socks and even hot water bottles are useful, as is a torch if anyone needs the loo! Bin bags are handy for keeping clothes dry. I’d forget the tech; bring simple things like a deck of cards to play with.’
WHERE SHOULD I PITCH THE TENT? ‘In your garden it should be pretty easy to pick a spot, but it’s always worth thinking through. My mantra for setting up camp is “look up and look down”. If there are trees overhead, check for any fruit that might fall on you, or wasps’ nests. Looking down, make sure you move any stones so you have smooth ground to camp on, and don’t pitch too near a flowerbed as you don’t want to fall into it in the dark, or get your guide ropes caught up in it.’
WHAT FUN STUFF CAN WE DO? ‘Just setting up their bed and helping to start a fire to toast marshmallows can be so exciting for children. There’s a simple game I’ve played with the Scouts called Camouflage: one child is the spotter and the others have
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to hide where they can still see the spotter. It really hones their senses, and you can play indoors or outside. Classic activities like scavenger hunts are always good fun too. Try a twist where you give each child a camera or phone and ask them to take pictures of items from different categories such as red, tall, old, round and cold. It will really focus them on their surroundings.’
WHAT IF IT RAINS? ‘You can set up a tent or teepee indoors (also perfect if you don’t have a garden). The Scouts have collected hundreds of great activities to keep kids of all ages busy indoors – visit scouts.org. uk/the-great-indoors. Why not play a blindfolded ‘cat run’ game, map the solar system, or make bath bombs? Like all Scouting activities, the ideas encourage problem-solving and resilience, which are great life skills.’
WORDS BRYONY COLEMAN, ALISON FORDY, JO WOODERSON ILLUSTRATIONS FREDDIE STEWART
Megan Hine is a survival specialist and Scout ambassador. She shares her tips for camping at home
CLUBCARD PROMOTION
5 Clubcard savings Are you making the most of your Clubcard points? Whether you’d like a treat or money off a shop, these tips will make your points go fur ther
Terms and conditions apply. See tesco.com/clubcard for more information. *£1 per £2 spent on fuel at Tesco petrol stations or 1 point per £3 at Esso petrol stations with a Tesco Express. **You can collect 1 Clubcard point for every £1 you spend on your Tesco Mobile bill
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BAG A BASKET Finding yourself doing bigger shops than usual? Remember you’ll collect one Clubcard point for every £1 you spend in store and online. And you can turn those points into vouchers to use at checkout to pay towards what’s in your basket.
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TRIPLE THE VALUE Make your summer at home a good one with a few treats. You can get three times the value of your Clubcard vouchers when you exchange them with any of over 140 Reward Partners for gifts, entertainment and more. How about a NOW TV Kids Pass? It’ll keep your little ones entertained with their favourite shows for just £3.99 a month – or £1.50 in Clubcard vouchers.
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FILL UP It’s not only your groceries that earn you points: collect them every time you refuel at Tesco petrol stations, and Esso petrol stations with a Tesco Express*.
HOW IT WORKS
QUICK WINS
The Clubcard app is brilliant when you want your Clubcard vouchers straight away. The Faster Vouchers tool lets you access your vouchers to spend now, rather than waiting for your quarterly statement.
GOOD CALL It’s important to stay in touch with others. At Tesco Mobile you can pick a smartphone and deal that suits you. Pay Monthly customers can then collect Clubcard points for every £1 spent on the bill**… and as Tesco Mobile is also a Reward Partner, you can double up your Clubcard vouchers and use them to help pay!
• £1 spent = 1 point • Points = vouchers • Vouchers are sent to you, or accessed via the app
REWARD PARTNERS
• Vouchers are worth 3x the value to spend with our Clubcard Reward Partners • Part-pay with vouchers; top up with cash
GET THE APP • Your Clubcard is always handy • Collect points, check your balance and access vouchers
Hair care
Good hair days Timothy David, head hair stylist on Game of Thrones, reveals his top tips for looking after your locks at home
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Mental health and self-love are very important at a time like this. New styling ideas can give you a confidence boost
We suggest 1 Schwarzkopf got2b Beach Matte Texturizing Salt Spray 200ml, £4* (£2/100ml), opposite, for a tousled look. 2 Dress hair ends with Hask Argan Repairing Shine Hair Oil 18ml, £3 (£1.67/10ml). 3 Nourish with Garnier Ultimate Blends Repairing Hair Food Papya & Amla 390ml, £4 (£1.03/100ml) 46
WORDS JO WOODERSON PHOTOGRAPHY GETTY *Buy 2 for £6. Promotion runs 3 June to 14 July 2020
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Timothy David
FOR YOU | BEAUTY
WHAT’S THE MOST EFFECTIVE WAY TO APPLY A HAIR MASK?
WHAT’S YOUR ADVICE FOR FEELING ‘HAIR CONFIDENT’? Experiment with hair ties, bands and pins, or maybe perfect the hairstyle you’ve always wanted. I’d also recommend laying off heat tools and enjoying the natural form of your hair whenever possible. What you put into your body comes out eventually in your hair, so now is a great time to make home-cooked meals and fill up on nutrients that we often miss out on. Your hair (and skin) will thank you for it!
After shampooing, gently pat your hair dry and apply your favourite mask. Comb through with a large, wide-tooth comb, starting at the ends. Then twist and clip up. If you want an extra boost, put a hot towel around your hair to allow the product to be absorbed more easily. Rinse after an hour, or after whatever time you have.
Hair accessories, from a selection
I’M DES DESPERATE FOR A HAIR COLOUR, OLO WHAT CAN I DO AT HOME? Find out if your stylist is offering a pre-mixed colour and delivery service: they know your hair best. To ensure my clients maintained their colour during the lockdown, I offered a pre-colour mixup service (with full instructions) for home delivery. If you don’t have a stylist, do a little research and reach out to a colourist on Instagram for advice. Always do a patch test 48 hours before colouring – even if you’ve used the colour before. If you don’t feel confident colouring your hair, there are lots of sprays available to blend in the roots.
WHAT’S THE EASIEST WAY TO WEAR MEDIUM-LONG HAIR WITHOUT RESORTING TO A PONYTAIL?
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I love loosely wrapping damp, moussed hair in a bun, then letting it dry naturally. It forms a lovely natural wave on most hair types. I then apply a styling oil to dress the ends and a sea salt spray for added texture. For curly hair, a great look is to apply mousse and salt spray, then twist and clip up. When hair dries, I run through the twists with some oil and spray.
WHICH BRUSH OR TYPE OF COMB DO YOU RECOMMEND? I love my Tangle Teezer, it’s less stress for the hair. As for combs, I’d go for a strong, wide-tooth, anti-static comb. I use this to brush out curls into waves and for an extra brush after I’ve used my Tangle Teezer.
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WOULD YOU EVER ADVISE TRIMMING HAIR AT HOME? I wouldn’t advise cutting your own hair at home. However, many hairstylists are doing demonstrations on how to trim your fringe and take off those really dry ends. My best advice would be to skip the hot irons during this time and use mask after mask. And as your fringe grows out into long bangs, why not check out looks online and experiment with a new style? 47
Positive mental health
How are you? Checking in with yourself is a key step in self-care. Life coach Annabel Lovick reveals her strength-building tips to get through the tough stuff life throws at us
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et’s face it, we’ve all felt overwhelmed over the past few months. None of us is superhuman; it’s normal (and totally OK) for things to get on top of us sometimes. The important thing is knowing how to pick ourselves up again and move forward. Positive Life Transitions Coach Annabel Lovick has some expert advice to help boost your resilience.
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IDENTIFY
MOTIVATE AND BELIEVE
The first step to being more resilient is to specifically work out what is difficult for you – it’s not always as easy as it sounds. Identify what it is, how it makes you feel, what would things be like without it, and what’s the alternative? For example, on the surface it may be that work has become quite stressful, but the truth is you’re just finding it hard to work from home and juggle childcare, and not seeing your friends and family. Look at ways to divide up your day so you have set times for work and set times for childcare rather than trying to juggle everything all at once, and talk to your manager about your new timetable.
First you need to find your motivation. Some like being in nature to feel motivated. Just sitting somewhere alone helps some people believe things are possible. Others talk things through with friends or family. Once you’re motivated to resolve your difficulty, you’ve developed your resilience.
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PERSEVERE How do you continue to be resilient when things seem to go from bad to worse? Firstly recognise that in life nothing stays the same. When times are tough you can be certain that they will get better. And when things start to get difficult again, go back to the steps, right. Reviewing your
You Y can’t always control what’s happening to you, but you can control how you react to it
WORDS JO WOODERSON ILLUSTRATION GETTY IMAGES
ACCEPT Next you have to accept how you feel. It’s OK to feel this way; the key is to recognise you have a choice. Of course, you can’t always control what’s happening to you and around you, but you can control the way you react to it. Identify exactly what you want instead of this present difficulty.
ACT Deciding to act upon something that isn’t working for you is a positive step in building up your resilience. Even if you only decide for now that you are not going to stay as you are, that’s a good start! (Have a look at our top tips, right, to help you take action.)
choices and actions each night keeps things achievable, believable and creates a new habit of resilience.
SHARE Talking and sharing problems with others can be incredibly powerful in strengthening your ability to persevere when things get tough. This may be just over the phone or video chat at the moment, but when you share your struggles with people, it’s amazing how many will reach out to support you. And when you share your goals or dreams, they will push you to try harder to realise them. lovicklifecoach.co.uk
BEDTIME RITUALS Simple steps that can help you take action
1 Write down five things you could do tomorrow to make a certain situation better. Some could be simple things such as taking time out for yourself, and some could be more radical like a change of job - the idea is not to be limited.
2 Turn out the light imagining all these things and how you might feel when you have done them (even if some are impossible).
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Wake up in the morning and revisit your list – cross off two so that you now have three left. (Our moods can change quite significantly from night to morning, so this ensures that you start your day with the three most likely things you could achieve.) You now have today’s action plan.
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Revisit each night and morning. See what you have achieved each day, no matter how small. If you've not achieved very much, don’t beat yourself up about it and start afresh the next day. 49
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Fitness
Move it! Subscribed to a fitness channel in March but already finding your motivation waning? It’s time to turn exercise into a game!
PICK UP A CEREAL BOXÉ
…with your teeth! This game is the opposite of the traditional limbo game. Players place their hands behind their backs and take turns reaching down to pick up a cereal box with nothing but their teeth. After every round, players have to cut off an inch from the box (so you have to bend lower and lower). Great for kids – and flexible adults!
AD BREAK CHALLENGE Pack in a mini workout in between your favourite TV shows. Think of it as your HIIT TV programme! (That’s high-intensity interval training).
SILENT DISCO
The more people in your household who join in, the more laughs! Organise a playlist and get everyone listening to it through their headphones and doing the best/worst/ craziest dancing – hours of fun guaranteed. 50
EXERCISE BINGO Every time someone says, ‘What’s for tea?’ do 10 star jumps. ‘Fancy a cuppa?’ means 2 mins jogging on the spot while the kettle boils. Phone ringing? That’s 25 sit-ups after you hang up. If you don’t participate, you’re out – don’t forget a prize for the winner!
REWARD YOURSELF Put £1 in a jar for every workout you complete. At the end of the month, treat yourself.
WORDS KATE BEST, JENNY WACKETT ILLUSTRATION SOPHIE MELISSA
THE TISSUE BOX BOP You will need an empty tissue box, string or ribbon and 8-10 ping-pong balls. Thread the string or ribbon through the tissue box so you can tie it around your waist. Fill the tissue box with ping-pong balls, then twist the box to the rear, so that it sits just above your bottom. Put on some music, then dance and shake your body. The aim is to empty the box before the song finishes.
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