Tesco Magazine - May 2020 by Tesco magazine

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From our table to yours Expert advice and helpful recipes to make the most of life at home

MONEY-SAVING TIPS

• HEALTHY RECIPES • EASY HOME UPDATES

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New favourites

From beetroot wraps to fruit-based crisps, tr y something different

CREATE A STIR For a speedy meat-free meal, grab delicious Quorn Thai Style Wonder Grains 200g, £2.20 (£1.10/100g). Just stir and enjoy, hot or cold. It’s under 257 calories and a source of protein.

BANGIN’ BANGER

Lightly seasoned British chicken in Heck Simply Chicken Chipolatas 340g, £3 (88p/100g), makes them a lighter alternative to pork sausages for breakfast, lunch or teatime.

CRUNCH TIME

BRIGHT IDEA

A bag of high-fibre graze Smoky Barbecue Crunch 104g, £2.99 (£2.88/100g), is a great anytime nibble. Munch on moreish barbecue flavour peas, corn chips and chilli corn.

Genius Fibre Fest Beetroot Wraps 4-pack, £2.80 (70p each), contain prebiotic fibre, which feeds the good bacteria in your gut. Find them in the free from aisle.

WRAP STAR Made with sweet potato flour, BFree Sweet Potato Wraps 6-pack, £3.50 (58p each), are free from gluten, wheat and dairy. Try them topped with houmous and roasted cauliflower.

BE FRUITFUL

Peckish? Grab a bag of Nim’s Watermelon Fruit Crisps 22g, £1 (£4.55/100g). They’re air-dried slices of whole watermelon, and a bag counts as 1 of your 5-a-day.

Don’t miss your usual coupons – find them on p96 in this issue

First of all, here’s a big virtual hug from us. Writing this in early April, we can say the last few weeks have been challenging, to put it mildly and, while we’re all now keeping our distance physically, it’s amazing to see the nation pulling together in so many ways. Most of this issue has been created in our living rooms, but we hope you’ll still find plenty of budget-friendly tips and advice on how to eat well and keep smiling. Jamie and the mag team have been working together to bring you healthy, easy ways to feed the family (traybakes are the way forward! p37), plus tips on how to plan meals. Don’t forget to visit tesco.com/realfood for more recipes and ideas. Finally, we’ve been blown away by how wonderfully resourceful you guys are; your letters on p8 really made our day. PS Yes, we are close together in the picture, but it was taken before social distancing rules came into force!

+ Lauren Rose-Smith, EDITOR and Jamie Oliver, HEALTH AMBASSADOR FOR TESCO

Cedar Communications Limited, 85 Strand, London WC2R 0DW Tel +44 (0)20 7550 8000 Email tesco.mag@cedarcom.co.uk Website: cedarcom.co.uk © 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 Visit soundcloud.com/tesco-magazine for an audio version of selected features

eating well made EASier Here’s how we’re helping you stay healthy and make the most of what you have LOOK OUT FOR… …USEFUL TIPS

80+ BUDGET-FRIENDLY IDEAS…

+ EXTRA HELPS

These boxes will tell you if a recipe is a source of a vitamin or mineral, and if it contains 1 or more of your 5-a-day.

Our recipes are flexible and we’ve suggested some simple ingredient swaps you can make. Elsewhere, you’ll find ideas to help in your home life too.

colour as you eat c

CO T E S IN E Z GA

EG TRACKER E

MONDAY

YOU DID IT! HAVE A GOLD STAR

TUESDAY

YOU DID IT! HAVE A GOLD STAR

WEDNESDAY

YOU DID IT! HAVE A GOLD STAR

THURSDAY

YOU DID IT! HAVE A GOLD STAR

FRIDAY

YOU DID IT! HAVE A GOLD STAR

SATURDAY

Colour your way through your 5-a-day! C

YOU DID IT! HAVE A GOLD STAR

PLUS: 4 SIMPLE RECIPES FROM JAMIE, p37

…LOW REFERENCE INTAKES We know eating well is still important to you, so all our recipes only have green and amber reference intakes, and aren’t high in sugar, fat or salt. Each serving contains

SUNDAY

to help you plan, cook and stay happy

FOOD NOTES

Energy

TIN-SPIRATION!

portions

Saturates

Sugars

Salt

…MORE TIPS FROM JAMIE From how to up your 5-a-day to delicious serving suggestions

portions

TRACK YOUR VEG COUNT Join the fun and get the whole family involved in enjoying eating more veg. Turn to p44 for your cut-out-andcolour-in veg tracker, or download a copy at tes.co/vegtracker.

20%

Fat

7g 2g 18g 0.6g 10% 10% 20% 10%

of the reference intake. See page 97. Carbohydrate 25g Protein 5g Fibre 7g

YOU DID IT! HAVE A GOLD STAR

portion

2510kJ 600kcal

Liven up this storecupboard ingredient with our great recipes, p33

Tesco magazine is published 10 times a year for Tesco by Cedar Communications Ltd. All magazine enquiries should be addressed to Cedar Communications Ltd. Cedar believes in the highest standards in journalistic integrity. Please email karen.huxley@cedarcom.co.uk with any comments or complaints. Tesco magazine does not accept unsolicited contributions. Editorial opinions expressed in this magazine are not necessarily those of Tesco or Cedar, and the companies do not accept responsibility for the advertising contents. All products subject to availability in selected stores while stocks last. All prices and information correct at time of going to press but subject to change. 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.

Jamie says

As Tesco’s Health Ambassador, I’ve given you some extra tips across the issue to help you big up veg.

CONTENTS MAY FOOD 97 Your recipes All the recipes in this issue COVER RECIPE NANCY ANNE HARBORD PHOTOGRAPHY GARETH MORGANS FOOD STYLING JOY SKIPPER PROP STYLING AGATHE GITS

WEEKEND 25 May harvest Simple suggestions that make the most of fresh ingredients

54 Feel-good food Colourful recipes to brighten your kitchen… and mood

98 Treat time Elderflower & raspberry pots: a perfect pud for late spring

EVERYDAY 33 Star buy: Kidney beans Three surprising meals you can make if you’ve got a tin of these

62 Meal planning Reader-approved family meals to see you through the week

49 Infused waters Ring the changes with this new drinks trend

69 5 ingredient Time-saving dinners created using a handful of ingredients

50 Focus on: Seeds The flavoursome and nutritious secret weapon in your cupboard

KNOW-HOW 52 Chef Derek Sarno 31 Root to stem Eight ways to make your fresh produce go even further

Learn how to make versatile vegan salads packed with flavour

60 Step-by-step 37 Jamie Oliver Veg-packed traybakes, plus healthy snack ideas to try

Craving comfort food? This rice pudding will hit the spot

44 Veg tracker

72 Too good to waste: Salad leaves

Make getting your 5-a-day a fun challenge with our chart

Simple suggestions to revive (and prevent) soggy lettuce

REAL LIVING COMMUNITY 8 Get in touch

Join the conversation: send us your views, pics and queries

10 Pulling together

FOR YOU

What Tesco is doing to help, plus making your new routine work

WELLBEING FASHION 47 Hydration hacks 84 Activewear Work out in style with F&F’s range of kit and equipment

Are you drinking enough water? Our ideas can help you top up

86 Vitamins and minerals

BEAUTY

Get to grips with the basics with our easy-to-follow guide

89 Self tanning Cheat that holiday glow with these top buys and tips

HOME 76 Instant updates

GIVEAWAY

Tropical bedroom accessories, plus how to get quality sleep

92 Prize draw: The me-time box

81 Focus on: Gardening

10 boxes filled with beauty goodies are up for grabs

Tips and tricks for creating your own beautiful mini oasis

93 Prize draw: Win a style refresh

Bag one of five £100 vouchers to spend on home updates

CONTRIBUTORS JAMIE OLIVER Health ambassador for Tesco

Jamie’s exclusive traybake recipes will help you race towards your 5-a-day, p37

DEREK SARNO Tesco’s director of plant-based innovation

Derek’s tips for making salads that are packed with wicked flavour, p52

JAMIE ROBINSON Tesco’s executive chef, product development

Jamie R reveals how he’s keeping cooking and mealtimes sociable, p18

The team EDITORIAL Editor Lauren Rose-Smith Deputy editor Jo Wooderson Acting deputy editor Rhona Mercer Food editor Elli Donajgrodzki Chief sub editor Art Young Deputy chief sub editor Rob Goodway Senior sub editor Jenny Wackett Writer Bryony Bowie Acting writer Tabitha Ward ART Art director Nina Brennan Senior art editor Alexandra Whitfield Senior designer Sarah Prescott Designer Jade Bright Junior designer Freddie Stewart Creative solutions editor Alison Fordy Creative solutions art editor Melanie Robinson-White CONTENT AND PUBLISHING Acting content director Rachael Ashley Head of food Jenny McIvor Group managing editor Kate Best Acting group art director Aileen O’Donnell Account director Emma Ferguson Account manager Renée Lo Account executive Saadia Osman PRODUCTION Production director Vanessa Salter Production manager Deborah Homden

SHOPPING

CEDAR COMMUNICATIONS CEO Clare Broadbent Global transformation and development director Christina da Silva Global content director Gina Roughan Global innovation director Rebekah Billingsley Business director Kate McLeod Global chief creative officer Stuart Purcell Digital director Robin Barnes Marketing director Derek Harbinson Financial director Jane Moffett

IN STORE 18 Best buys Useful and practical tips for things to eat this month

WITH THANKS TO Bryony Coleman, Liz Honour, Rachel Linstead TESCO Head of content Alicia Southgate Publishing manager Cintia Welch

58 Tableware Plates, bowls and platters that are full of the joys of spring

MONEY

75 Summer essential

95 Your finances

Keep hydrated wherever you are with a stylish water bottle

Expert advice for addressing both your financial and mental health

ADVERTISING SALES dunnhumby Ltd Senior campaign manager Rachael Wheatstone Campaign managers Caroline Dodds, Alex Doyle Advertising sales manager Tom Glenister For all advertising enquiries, please contact tom.glenister@dunnhumby.com

Get in touch

JOIN THE CONVERSATION @tesco

facebook.com/tesco

instagram.com/tescofood

pinterest.com/tesco

youtube.com/tesco

ask Jamie In each issue a chef contributor answers a reader question. This month it’s from Jo in Matlock.

Q A

Get into the habit of adding extra veg to meals. Start with breakfast (try my tomato baked eggs on p40), then grate fresh veg or chuck frozen veg into pasta, soups, curries, stews or even a frittata. It’ll lower the cost and up the nutrition. All veg and fruit counts (excluding potatoes, yams, cassava and plantain). A portion is just 80g of fresh, tinned or frozen veg or fruit. Plus, 80g of beans and pulses, 150ml of unsweetened veg or fruit juice, or 30g of dried fruit can each be counted once as a portion per day. Mix up your choices, and eat the rainbow!

Star letter Email or write in and we’ll choose one Star Letter*, which will win a £50 giftcard** Well done, Tesco, for yet more fabulous (and easy!) recipes. With the current situation (coronavirus), where more and more people and families are stocking up and filling freezers and cupboards (and home-cooking to freeze meals), it’s good to have recipes that include a great variety of different food. Your article 5 for under £25 (March) was brilliant! Pauline, Peebles, Scottish Borders 8

I’m confused by 5-a-day! Does all fruit and veg count and how do I ensure I’m eating enough?

NICE TO TWEET YOU We loved Baking maths (March). Well done for highlighting how easy it is to apply #numeracy to real life. We hope more companies print items like this. @BHS_MathsDept

ASK JAMIE Got a cooking question you’d love Jamie to answer? Get in touch with us at tesco.mag@cedarcom.co.uk

REAL LIVING | COMMUNITY

Thank you for the idea for mini banana bread cakes (March). My son and I made these for Mother’s Day and spent what was a slightly different one this year, keeping safe at home and making memories. Getting rid of iPads, turning off Netflix and getting our aprons out, we baked together as a family. Danielle, via email

88%

W WE LOVE TO SEE WHAT Y YOU’VE BEEN MAKING

Tonight’s dish from @tescofood mag – add to the highlight section! @aroundtheworldbakes

of readers agree that Tesco cares about food waste prevention.

Turn to p72 for ideas on what to do with leftover salad leaves.

Tried it, liked it I found Show your gut some love (March) to be really interesting and helpful. I had no idea how important the gut and its bacterial biome were – not just for good physical health but also for mental wellbeing. Needless to say I have started to put some of the good advice to use, such as replacing salt and pepper with mixed seeds. Natasha, Wakefield *

SHOW YOUR LOVE FOR THE STAPLES I just wanted to say that I loved Star buy: Instant mash (March). These days we can get so caught up in having highly nutritious and fresh food that we forget about our storecupboard staples. If I’m in a rush and don’t have time to peel potatoes, I often get out the instant; it doesn’t get enough love. Side note: putting it in a soup – genius! Jane, via email

Chris’s meal-plan request was Piri-piri chicken from @tescofood mag – made from scratch! @the_hungry_mama

CARE FOR THE CUSTOMER

The Star Letter will be chosen from emails and post received; send entries to tesco.mag@cedarcom.co.uk or Tesco magazine, Cedar Communications, 85 Strand, London WC2R 0DW. Letters may be edited for length and clarity. **Open to UK residents, 18+. Normal exclusions apply. Send your entry to arrive by 23:55 on 9 June 2020 for a chance to win one £50 giftcard to use in Tesco. You can buy Tesco products at any UK Tesco store with your giftcard. It’s also redeemable at tesco.com where the giftcard payment option is available at the online checkout. Giftcards cannot be exchanged for cash/credit. The card and balance will expire five years after last use or by 9 June 2025. Making a purchase refreshes the five-year expiry period. Giftcards are valuable and should be treated like cash; if lost, they cannot be replaced. Damaged, altered or cancelled cards will not be accepted.

This is in our local @tescofood. Thank you to the staff @debbie_sw_2020 on Instagram. Orange, olive oil & thyme cake @marta1gl

+ GIVE ME MORE Visit tesco.com/realfood or our social channels for more recipes, step-by-steps and video tutorials. For enquiries relating to Tesco, please contact Tesco Customer Services on 0800 505555 or email customer.service@tesco.co.uk

Pulling together

We’ve got this From clever food hacks and shopping tips, to easy ways to stay connected with your family and friends – here’s all you need to make your new routine work for you

Emma Revie, chief executive, The Trussell Trust

BAGS OF HELP We’re dedicating £2m from our existing community donation scheme to charities that are helping the most vulnerable.

We know many of the frontline charities we work with are continuing to provide vital support in their communities, and so the combination of funding and unprecedented food donations from Tesco will allow us to ensure they have a consistent supply of food during this difficult time. Lindsay Boswell, CEO, FareShare

I like to say a I’d big thank you for your support and understanding as we work through these changess

The amount being provided by Tesco in support packages for local communities tackling Covid-19. This includes £25m towards our food donation programme so we can help those who need it most.

Dave Lewis, Tesco CEO

Now more than ever it’s vital to support local communities, including some of our most vulnerable neighbours and friends. So Tesco has committed a £30m support package for local communities tackling Covid-19, to help make sure everyone stays as healthy as possible – and gets their fair share (or even extra support, for those who need it the most). Here’s what that looks like at a glance…

£30m

We believe everyone should be able to afford their own food. That’s why we’re so grateful that Tesco will, as the pandemic develops, provide additional support to communities across the UK, where we’re working closely with food banks, helping those people who can’t afford essentials to get an emergency food parcel.

What Tesco is doing to help

EXTRA HELP FOR THE BRITISH RED CROSS We’re donating a further £2m to support the additional costs faced by the British Red Cross.

£15m The value of the additional food donations going to FareShare and The Trussell Trust over the next few weeks, which is on top of the £3m worth of food already provided. We’ll also donate £1m to help these charities deliver the food to community groups and food banks.

REAL LIVING | COMMUNITY

How you can do your bit

MAKE THE MOST OF WHAT YOU HAVE

The way we shop in store has changed, making it more important than ever to plan

steps to plan and shop

Do an audit of what you have in your fridge, cupboards and freezer. If you can, create a digital list so you can update it easily and keep on top of what you still have. Make a note of the use-by dates of fresh produce to make sure you cook it in good time, either to eat now or freeze for later.

Create a meal plan based on recipes for which you have the ingredients. Our Family Dinners feature, p62, is a great place to start, or head to tesco.com/realfood for hundreds more ideas. Look out, too, for our ‘Extra helps’ boxes throughout the issue, where we’ve suggested simple swaps for ingredients you might not have.

Try these ideas to get the best from ingredients you’ve already got. Plus, look out for more ideas throughout the issue

Make a shopping list based on things you really need. Try not to shop or buy more than you need to, and always follow the latest Government advice when you go out.

HOW TO BE A MINDFUL SHOPPER Use the cleaning stations in stores to wipe your trolley, basket, or Scan as you Shop handset. Wash your hands or use hand sanitiser if you can both before and after shopping. If possible, use a card or contactless payment method. Buy only what you need, so there is enough for everyone. Try to shop solo to reduce the number of people in the store at any one time; and limit contact with others.

USE FROZEN OR TINNED FOOD AS WELL AS FRESH PRODUCE Frozen and tinned (in water) fruit and veg can be just as good for you as fresh. Most frozen veg can be cooked straight from frozen. By being able to use only what you need, waste is reduced too. EMBRACE PULSES Dried or tinned, pulses and beans are an easy way to bulk out meals. Make mince go further in a lasagne or Bolognese by using half meat and half lentils, or swap chicken for butter beans in a Caesar salad. USE JARS, PASTES AND PURÉES Tomato purée, passata, pasta sauce or even tomato soup can be used in place of tinned tomatoes to add depth of flavour to a recipe, while fish pastes are great for making creamy sauces. You can also use jarred antipasti veg in pasta dishes, risottos and frittatas. MIX UP YOUR RICE Most varieties of rice can be used interchangeably. Instead of risotto rice, try pudding, basmati or wholegrain versions, as well as pearl barley or orzo – they’ll just be less creamy. If risotto rice is all you have, you can use that to serve with a curry - just rinse it well first to remove some of the starch. 11

REAL LIVING | COMMUNITY

Tesco mag reader Laura lives in London with her husband and two daughters. ‘I’ve tried to stick to my regular shopping habits (no bulk buying) but buying more long-life items. My toddler is usually at nursery but having her around means extra help in the kitchen. She loves cooking as much as I do – banana pancakes are a big hit! She also loves having her daddy working from home – she’ll shout up the stairs to him, “I miss you, Daddy”. It’s cute, but I’m not sure what his colleagues think when he’s on video calls! I thought she’d be driving me crazy by now, but it turns out it’s the other way around: she’s learned to say, “Stop talking, Mummy” when she’s had enough of me!’

EGGS Can’t get eggs? It’s easier than you think to replace them in baking. Use 1 tsp bicarbonate of soda

+ 1 tbsp cider or white wine vinegar per egg. OR Mix 1 tbsp chia or ground flaxseeds

Use simple ingredients from your storecupboard

+ 3 tbsp water or milk per egg (set aside for 10 mins to gel before using).

jamie’s fab freezer tips

Freeze chillies or ginger before they turn. Grate them over curries, salads and grilled meat or fish.

If portioning things out in reusable freezer bags, lay them flat and stack ’em up. You’ll fit loads more in!

Freeze flavour bombs of blitzed herbs or stock in ice cube trays. It’s a handy way to cut food waste, and you can drop in an instant hit of flavour.

Turn to p37 for Jamie’s easy traybakes, and visit tesco.com/realfood for more recipes. 12

COOK THE COVER

C H I L L I N O N C A RN E Serves 4 Takes 45 mins plus resting Cost per serve £1.08 1 tbsp olive oil 2½ large red onions, 2 diced, ½ finely chopped 6 garlic cloves, crushed 50g sundried tomatoes, drained well 400g tin peeled plum tomatoes 2 green chillies, deseeded and chopped 2 tbsp soy sauce 2 x 400g tins beans (your choice), drained 1 tbsp each crushed chillies and cumin seeds, toasted and ground 2 tsp dried oregano 15g fresh coriander, finely chopped, to serve

1 Heat the oil in a casserole over a medium heat. Cook the diced onion for 10 mins, stirring occasionally. Add the garlic, reduce the heat, and cook for 10 mins. 2 Blitz the sundried and tinned tomatoes, chillies and soy sauce until smooth. 3 Stir the beans, 150ml water, the tomato mixture, ground spices and oregano into the casserole. Cover and simmer for 15 mins, stirring occasionally. Turn off the heat and rest for 15 mins. Add a little water if very thick. Garnish with the chopped onion and coriander to serve. Each serving contains Energy

Fat

Saturates

807kJ 193kcal 10%

7g 9%

1g 4%

Sugars

Salt

9g 1.7g 10% 29%

of the reference intake. See page 97. Carbohydrate 24g Protein 14g Fibre 15g High in protein, which supports the maintenance of muscle mass

RECIPE NANCY ANNE HARBORD PHOTOGRAPHY GARETH MORGANS FOOD STYLING JOY SKIPPER PROP STYLING AGATHE GITS

Hello from our kitchen

Happy home life Keep mind and body healthy with our advice and ideas to keep moving, get learning and stay positive

HOW TO... GET YOUR FITNESS ROUTINE BACK ON TRACK

Stay in touch

PERSONAL TRAINING APPS Download the likes of Freeletics and Nike Training Club, which give you the tough personal trainer you (probably) need. Choose how many days per week you want to train, pop in some details and voilà – your own personalised plan of kit-free bodyweight exercises.

Reach out to loved ones and friends with these internet-free ideas

YOGA There are plenty of plans on Yoga With Adriene’s YouTube channel. Try her Home – A 30 Day Yoga Journey series for a daily namaste.

GROUP SWEAT If you crave getting a group sweat on, tune in to a live workout. Ryan Heffington (@ryan.heffington) of LA fitness studio The Sweat Spot streams Instagram Live ‘Sweatfest’ dancealongs.

HURRAY! NAPPING IS GOOD FOR YOU!

T Twenty minutes is sufficient to recharge the whole body. Nap between 1pm and 3pm for best resultss

Sleep guru Mark Cropley 14

LETTER-WRITING We’re more connected than ever, but when was the last time you put pen to paper and wrote an actual letter? The very act of writing something down is therapeutic. Besides, who wouldn’t love to receive a handwritten note? GROUP PROJECT Fancy something more collaborative? Have a go at writing a page of a short story, or the first line of a poem, and popping it in the post to your most creative friend for them to add the next bit. Take it in turns, or ask them to send it on to get even more people involved. SCRAPBOOKING If you’re missing trips away, relive past holidays by putting together a scrapbook. Or let someone know you’re thinking of them by digging out (or printing) and collating photos, mementos such as ticket stubs, maps and brochures of a holiday or day out you spent together.

REAL LIVING | COMMUNITY

Don’t feel the need to cram lots of tasks into every day. It’s great to have productive days, but restful ones are equally important for all the family

School days If you’re starting to lose momentum with home schooling, you’re not alone. We asked home schooling parent Anna Culy, mum to Edison, six, and Meredith, two, to share some of her handy tips and tricks

HOW MUCH SCHOOLING IS ENOUGH? WILL MY CHILD FALL BEHIND DURING THE SCHOOL CLOSURE?

I don’t believe they will. Children constantly surprise you with what they pick up when given the freedom to learn at their own pace. The current situation is really stressful for everyone, including our children who also need time to process it all. Use the work provided by your child’s school to support you if you want to, but take the pressure off yourself. You are doing the best you can given the circumstances, and that is enough. Remember that playing, cooking, building, helping with chores around the house and watching documentaries are all learning too.

AT HOME: THE UPSIDE You get to find out what your partner actually does for a living. Or perhaps what they don’t doÉ Members of your family can’t run a mile when you ask them to help out with the chores.

WHAT ARE YOUR TOP THREE TIPS FOR SUCCESSFUL HOME SCHOOLING?

1. Work as a team with your children to find out what their interests really are and how they like to learn; that way, you’ll find an approach that works for you all. 2. Look for advice and inspiration from home education groups on Facebook. 3. Remember that much more can be done in a shorter time when you’re working one-toone, so don’t feel under pressure to recreate the full school timetable at home.

You can give yourself a pat on the back just for staying in and making a date with the sofa and a box set - you’re doing your bit for the country!

REAL LIVING | COMMUNITY

Listen up, everyone: home entertainment just got a whole new meaning…

Use apps such as Skype or WhatsApp video for gettogethers. They’re great for virtual coffee mornings, drinks parties, or just to catch up over lunch with friends.

Create an indoor assault course. Living-room workouts have never been so on-trend.

Dress up in your very best clothes. Just for the fun of it.

Devise a treasure hunt with map, clues and, of course, treasure!

Experiment with pickling. Check out tesco. com/realfood for some recipes.

Make your own reality TV show. Document everything. The more mundane, the better!

Cull the sock drawer! Go on, we dare you...

Monopoly is so 2019. Time to design your very own board game. 16

Learn a new skill or pass on your own knowledge at skillshare.com.

WORDS BRYONY BOWIE, ALEX BRIAND, BRYONY COLEMAN, ELLI DONAJGRODZKI, CATHERINE FLANAGAN, JO WOODERSON PHOTOGRAPHY GETTY IMAGES ILLUSTRATIONS CRISTINA GUITIAN

Get stuck in to a podcast.

SPRAY

1 • 2 S P R AY M O P

SIMPLY SPRAY AND MO P S TRAIG HT AWAY, N O NEED FOR A BUCKET. MACH INE WASHA BLE PAD – RE-USE UP TO 200 TIMES.

www.vileda.uk

Best buys

Marvellous ideas for May Keep smiling, with these in-store buys to look out for (and some helpful swaps if you can’t find them)

3-INGREDIENT DINNER Try your hand at this savoury summer tart using just three ingredients. Even better, it’s made with wholemeal pastry so is a source of fibre.

Wholemeal S h o r tc r us t P a s tr y 375g , £1 ( 27p/ 1 0 0 g )

JAMIE R’S KITCHEN SECRETSÉ Jamie Robinson, Tesco’s newly appointed executive chef, product development, talks us through how he’s keeping mealtimes fun and sociable h Whether you’re having dinner in your garden with W your family, or Skyping a group of friends to enjoy a virtual catch-up, the way we’re getting together at the moment has changed. But that doesn’t mean the food you’re eating has to be boring – here are some great ideas to keep things interesting in the kitchen. n.

Re d u c e d Fa t G re e n P e s to 1 9 0g , 90p ( 47p/ 1 0 0g )

M e d i te r r a n e a n S t y l e Ro a s ti ng Ve g e t a b l e s 4 0 0g , £1 .75 ( 4 4 p/ 1 0 0g )

SHOPPING | IN STORE

FISH FAJITAS Try this new take on a family favourite by using Basa Fillets 265g, £2.80 (£1.06/100g) – a great alternative to chicken or steak. Toss with Smoky Fajita Seasoning 30g, 60p (20p/10g), and mix with peppers and onions to help you on your way to 5-a-day. Serve in crisp lettuce cups or wholemeal wraps with reduced-fat soured cream.

+ EXTRA HELPS

This is a great way to get more fish into our everyday favourites super-tasty, fresh and quick. Perfect for a summer treat!

PORTRAIT SAM STOWELL

For your own fajita seasoning, mix equal parts smoked paprika and ground cumin, or use chipotle paste.

Jamie Robinson, Tesco executive chef, product development 19

SHOPPING | IN STORE

MAKE MORE OF VEG Easy ways to get the kids eating more fruit and veg

EASY LUNCH For a simple meal the kids will enjoy, you can’t go wrong with the new Mango, Coconut & Lime Turkey Breast Strips 312g, £4 (£1.28/100g) stuffed into Wholemeal Pitta Breads 6-pack, 45p (8p/each), with lettuce and tomatoes.

RAINBOW SKEWERS Make snack time more exciting with these easy-peasy fruit kebabs. All you need is a Fruit Platter 350g, £2.50 (71p/100g), and lolly sticks!

GO GREEN What could be easier than pasta and sauce for dinner? If you fancy something a little different, Spinach Farfalle 500g, 65p (13p/100g), is a fun green twist on the classic.

FULL OF VEG PASTA DINNER Trick your kids into eating even more veg with the Smooth Tomato sauce 200g, £1 (50p/100g). It’s made from tomatoes, carrots and mixed peppers all blended up so the kids will never know what hidden vegetables lie within! Try it on pizza bases too.

Think Kettles. Think Russell Hobbs. Feel at home with our kettles Our humble kettles have made brews welcoming, hot water bottles heartwarming, babyâ&#x20AC;&#x2122;s bottle comforting for over 60 years. And weâ&#x20AC;&#x2122;ve never stopped perfecting them.

GRILL TIME Change up your barbecue with these ideas 1 2

1 Try the Tesco Finest 10 Chicken Chipolatas with Sundried Tomato and Basil 340g, £2.50 (74p/100g), for a new take on your usual banger. They’re delicious paired with a tomato chutney or chilli jam. 2 Gently sparkling and superrefreshing, the new range of lemonades comes in great summery flavours - try Strawberry & Basil; Rhubarb, Rose & White Tea; Passion Fruit or Blackberry & Mint (all 250ml), £1.50 (60p/100ml). Better yet, they contain no added sugar. 3 These great 4 Turkey Burgers 454g, £2.50 (55p/100g), use turkey from British farms and are seasoned for extra flavour. 4 Want a veggie burger full of flavour? Plant Chef 4 Spicy Bean Burgers 454g, £1.75 (39p/100g), are seasoned with chilli and cumin and coated in herby breadcrumbs for a punch. 5 Japanese-inspired spice is used in these tasty Miso, Soy & Ginger Pork Kebabs 450g, £4 (89p/100g). 6 Keep things healthy with the vibrant Rainbow Salad 320g, £2.25 (70p/100g) – an essential addition to any barbecue spread.

SAUCE IT UP Add extra flavour with these healthier alternatives to your favourite condiments.

2 5

Re d u c e d S ug a r & Salt BBQ Sauce 470 g , £1 .0 5 ( 22 p/ 1 0 0 g )

L i g h t M a y o n n a is e 4 5 0 m l *, 7 5 p (17p/100g)

WORDS TABITHA WARD PHOTOGRAPHY ADRIAN LAWERENCE FOOD STYLING JOY SKIPPER PROP STYLING OLIVIA WARDLE *Packaging subject to change

SHOPPING | IN STORE

More online For more of the latest tips, recipes and clever ideas to help you and your family stay happy and eating well at home, check out tesco.com/realfood THOUSANDS OF RECIPES Easy dinners, fun bakes and tips for using your storecupboard

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YOUR CHOICE Milk isn’t as ‘fat-filled’ as you might think. And it goes towards your daily 6-8 glasses of fluid. It’s also a main source of iodine in many UK diets.

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GO BLUE At just 3.7% fat, Whole Milk is recommended for children aged between one and two years.

PROTEIN …which supports the maintenance of muscle mass

GO GREEN Semi Skimmed Milk is low fat at 1.8% fat content. It is the most common milk for adults and children over two.

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GO RED Almost fat-free, with just 0.1% fat, Skimmed Milk is a great alternative if you’re aiming to reduce your fat intake.

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Nutritional information given is per 100ml glass of semi-skimmed milk. Consumption of milk should be enjoyed as part of a varied and balanced diet and healthy lifestyle. Packaging is subject to change

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FOOD | WEEKEND

May harvest

IN SEASON Simple spring recipes to brighten your day

Tomatoes Sweet and vibrant Need to know Store tomatoes at room temperature for the best flavour. C H I C K E N & T O M AT O S T E W Serves 4 Takes 25 mins Cost per serve ÂŁ1.66

tomatoes. Cook for 5-6 mins until the tomatoes just start to burst, stirring occasionally. Return the chicken to the dish. Sprinkle with the parsley and serve with the potatoes. Each serving contains Energy

Fat

Saturates

Sugars

Salt

1267kJ 300kcal 15%

6g 8%

1g 6%

8g 8%

1.1g 19%

of the reference intake. See page 97. Carbohydrate 24g Protein 39g Fibre 4g Source of vitamin B3, which supports normal energy-yielding metabolism

400g baby potatoes, halved 1 tbsp olive oil, plus 1 tsp 4 chicken breast fillets, pounded to an even 2cm thickness 1 large red onion, thinly sliced 1 garlic clove, finely chopped 2 tbsp balsamic vinegar 50g capers, rinsed 300g pack British Tomato Selection 10g fresh parsley, roughly chopped

1 Simmer the potatoes in a large saucepan for 15-20 mins until just tender; drain. 2 Meanwhile, heat 1 tbsp oil in a flameproof casserole dish over a medium heat. Add the chicken and cook for 5 mins each side until golden and cooked through. Transfer to a plate, season with black pepper, cover and keep warm. 3 Reduce the heat to low and add 1 tsp oil and the onion to the dish. Fry for 3 mins or until the onion has just softened, scraping any bits from the base of the dish. Add a splash of water if needed to loosen. Add the garlic and fry for 1 min. Stir in the vinegar, capers and For more tomato recipes, visit tesco.com/realfood

British asparagus Rich and tender Need to know Asparagus can grow up to 10cm per day. It’s also a source of folic acid. V E G A N T H A I G RE E N C U RRY Serves 4 Takes 30 mins Cost per serve £2.07 300g easy-cook brown rice 3 tsp olive oil 250g asparagus, woody ends trimmed 1 garlic clove, finely chopped 200g green Thai curry paste 300ml light coconut milk 1 aubergine, diced 1 small courgette, sliced into rounds 150g pack edamame beans (optional) 1 tbsp reduced-salt soy sauce, plus 1 tsp ½ lime, juiced, plus wedges to serve (optional) 396g pack firm tofu, diced 1 red bird’s-eye chilli, thinly sliced (optional) 10g fresh Thai basil leaves or coriander, roughly chopped

1 Cook the rice to pack instructions. Meanwhile, put a baking tray in the oven and preheat it to gas 6, 200°C, fan 180°C. Put 1 tsp oil on the tray and arrange the asparagus in an even layer. Roast for 8 mins, turning the asparagus once until lightly browned and just tender. 2 Heat 1 tsp oil in a large saucepan over a medium-low heat, add the garlic and cook for 2 mins until lightly golden. Add the curry paste and cook for a further 2-3 mins until very fragrant. Stir in the coconut milk and 100ml water. Add the aubergine and courgette, cover and simmer over a low heat for 3 mins. Stir in the edamame beans (if using), 1 tbsp soy sauce and the lime juice. 3 Meanwhile, heat 1 tsp oil in a nonstick frying pan over a 26

medium-high heat until hot. Add the tofu and fry for 5 mins until golden brown on all sides. Season with 1 tsp soy sauce and black pepper. Scatter the tofu over the curry. Divide between 4 bowls and top with the asparagus. Garnish with the chilli (if using) and basil, and serve with the rice. Each serving contains Energy

2238kJ 866kcal 43%

Fat

Saturates

18g 6g 26% 30%

Sugars

Salt

7g 8%

0.9g 15%

of the reference intake. See page 97. Carbohydrate 68g Protein 23g Fibre 7g Source of protein, which supports the maintenance of muscle mass

For more asparagus recipes, visit tesco.com/realfood

+ FOOD NOTES This recipe is 1 of your 5-a-day, a source of protein and has less fat and saturates than a typical coconut milk-based curry.

FOOD | WEEKEND

Little Gem Crisp and compact Need to know One lettuce is a perfect portion size and 1 of your 5-a-day. C H A RRE D L E T T U C E CAESAR SAL AD Serves 4 Takes 30 mins Cost per serve 98p 1 garlic clove, crushed 2 tbsp olive oil, plus 1 tsp 120g sourdough bloomer (4 thick slices), cut into cubes 3 bacon medallions, cut into 1cm pieces 4 Little Gem lettuces, halved lengthways 90ml reduced-fat Caesar dressing 2 anchovies, drained and finely chopped 20g Parmesan

1 Preheat the oven to gas 6, 200Â°C, fan 180Â°C. Mix the garlic and 1 tbsp oil in a bowl; set aside. Put the bread in a bowl, add 2 tbsp water and 1 tbsp olive oil and gently mix with your hands until the liquid has been absorbed. Arrange the bread in a single layer on a baking tray and bake for 18-20 mins, shaking once or twice, until golden brown. Return to the bowl, drizzle over half the garlic oil and mix; set aside to cool. 2 Meanwhile, heat 1 tsp oil in a nonstick frying pan over a mediumlow heat. When hot, add the bacon and fry, stirring, for 8-10 mins until golden. Drain on kitchen paper and set aside.

3 Preheat a griddle pan over a medium-high heat until very hot. Brush the lettuce halves with the remaining garlic oil. Griddle, flat-side down, for 2-3 mins until lightly charred but not cooked. 4 Arrange the lettuce on a platter, drizzle with the Caesar dressing and sprinkle over the anchovies. Top with the bacon, then use a peeler to shave off thin slivers of Parmesan. Scatter over the croutons to serve.

+ EXTRA HELPS Use any firm lettuce you have and swap the sourdough for any bread.

Each serving contains Energy

910kJ 217kcal 11%

Fat

Saturates

10g 3g 14% 13%

Sugars

Salt

3g 3%

1.6g 26%

of the reference intake. See page 97. Carbohydrate 17g Protein 14g Fibre 2g Source of vitamin B1, which supports normal energy-yielding metabolism

For more Little Gem recipes, visit tesco.com/realfood

Radishes Crunchy and peppery Need to know You can eat them raw or add to spring stews. RADISH & CRAB SALAD Serves 4 Takes 15 mins Cost per serve £2.63 1 tsp Dijon mustard 1 lemon, zested and juiced 1 tbsp olive oil ½ red onion, thinly sliced 85g watercress 1 ripe avocado, halved, stoned and peeled ½ cucumber, quartered then sliced 120g radishes, trimmed and thinly sliced 2 x 100g packs Orkney crabmeat 10g fresh chives, snipped

1 In a small bowl, whisk together the mustard and half the lemon juice, then whisk in the oil and season with black pepper. Add the onion and toss to coat; set aside. 2 Divide the watercress between 4 plates. Thinly slice the avocado, squeeze over the remaining lemon juice and arrange on top of the watercress. Put the cucumber, radishes, crabmeat and onion dressing in a medium bowl and gently mix together; pile on top of the watercress and avocado. Sprinkle with the chives and lemon zest to serve.

Jamie says Make a quick radish pickle: finely slice and mix with lime juice and olive oil, then add some flavour – cumin seeds, ginger and chilli will give a nice kick. Great with a curry.

Each serving contains Energy

712kJ 171kcal 9%

Fat

Saturates

13g 3g 18% 15%

Sugars

Salt

3g 3%

0.4g 7%

of the reference intake. See page 97. Carbohydrate 4g Protein 10g Fibre 1g High in vitamin B12, which supports red blood cell formation

For more radish recipes, visit tesco.com/realfood

RECIPES NANCY ANNE HARBORD PHOTOGRAPHY TOBY SCOTT FOOD STYLING JENNA LEITER PROP STYLING MORAG FARQUHAR

FOOD | WEEKEND

Jersey Royals A national treasure Need to know Their paper-thin skin means they don’t need peeling – it’ll add fibre too. S P I C E D J E RS E Y ROYA L S Serves 4 as a side Takes 30 mins Cost per serve 45p 450g Jersey Royal potatoes, halved or quartered if very large 1 tsp olive oil ½ tsp ground turmeric 1 tsp nigella seeds ½ red onion, sliced into rings 1 garlic clove, thinly sliced ¼ tsp smoked paprika 5g fresh coriander, roughly chopped

1 Put a baking tray on the middle shelf of the oven and preheat it to gas 6, 200°C, fan 180°C. Put the potatoes in a bowl and toss with the oil. Remove the hot tray from the oven and arrange the potatoes in a single layer, cut-side down. Roast for 15 mins until mostly tender and just starting to brown. 2 Remove the tray from the oven and toss the potatoes with a metal spatula. Add the turmeric, nigella seeds, onion and garlic; mix well. Roast for 10 mins until the potatoes are well browned and the onion is

cooked and a little crispy. Sprinkle with the paprika and season with black pepper. Scatter with coriander to serve. Each serving contains Energy

Fat

Saturates

396kJ 93kcal 5%

1g 2%

<1g 2%

Sugars

Salt

2g <0.1g 2% 1%

of the reference intake. See page 97. Carbohydrate 19g Protein 2g Fibre 3g Source of vitamin C, which supports the normal function of the immune system

+ FOOD NOTES These potatoes make a great side dish that’s low in fat, saturates and salt. It’s a source of vitamins C and B6 too.

For more Jersey Royal recipes, visit tesco.com/realfood

FOOD | KNOW-HOW

Root to stem

8 ways to make fresh produce go further 4

e know it’s not always possible to get your hands on all the fresh veg and fruit you want. So when you have found what you were looking for, you want to make the most of it. Here are our suggestions:

Beetroot stalks and leaves can be cooked as you would any leafy green. Wash well, then fry with oil and garlic. Stir into pasta or grain-based dishes.

Don’t chuck cauliflower leaves – they can also be cooked like other leafy greens. Cut into thick strips, rub with vegetable oil, season, then roast in a hot oven for 15 mins or until crisp. They’re great with dips like houmous. Don’t neglect the stems, either: dice them, then cook the same way as the florets.

Carrot tops and celery leaves are edible. The former taste a bit like parsley, while the latter have an aniseed flavour. Chop, then throw into the pan with stir-fried veg towards the end of cooking. If your carrots have gone soft, trim and discard the ends, then soak in a bowl of iced water to rehydrate and crisp them up.

Store onions in a dry, dark place away from potatoes (both release gases that make the other spoil). Store halved onions in an airtight container in the fridge, so they can’t transfer their flavour. If your onions start to go soft, chop them and freeze for a future recipe. Onion roots and papery skins can add flavour to stock – freeze (with any other veg trimmings) until you have enough.

If you’re not going to zest a citrus fruit, pare the rind into strips and freeze to use another time, perhaps as a garnish in summer drinks.

PHOTOGRAPHY GETTY IMAGES

Don’t throw away peelings from root vegetables like potatoes, carrots, parsnips and beetroot – they’re the tastiest bit! Scrub the whole vegetables first, then peel and toss the peelings in a little vegetable oil on a baking tray; scatter with a pinch of salt and chilli powder if you have it, then bake in a medium-hot oven until crisp, tossing once or twice as they cook. Voilà: a bonus snack!

Give overripe bananas a new lease of life by freezing (peeled), slicing, then blitzing in a blender for instant ice cream.

Broccoli stems are too good to lose – slice finely and use in stir-fries, or any veg soup or sauce. Or use a vegetable peeler to make fine shavings to add raw to any salad. 31

FOOD | EVERYDAY

Star buy

KIDNEY BEANS Move over, chilli! We spill the beans on how versatile this little ingredient can be

30p Grower’s Harvest Red Kidney Beans 400g (8p/100g)

Jamie says Cook drained beans in a dry frying pan until they ‘pop’. Great for adding texture to dishes.

PROTEIN-PACKED

VEGGIE FAVOURITE

CLASSIC CURRY

FOOD | EVERYDAY

CLASSIC CURRY

M E AT B A L L N O O D L E B O W L S

ME XIC AN - S T YL E B AKE D EG G S

B E A N C U RRY

Serves 4 Takes 30 mins Cost per serve £1.45

Serves 4 Takes 35 mins Cost per serve 82p

Serves 4 Takes 35 mins Cost per serve 81p

1 small onion, chopped 1 garlic clove 2 x 400g tins Grower’s Harvest red kidney beans, drained and rinsed 350g 5% fat lean beef mince 1 tbsp sunflower oil 200g rice noodles 1½ tbsp clear honey 1½ tbsp reduced-salt soy sauce ½ tbsp rice wine vinegar ½ tbsp toasted sesame oil 1 Little Gem lettuce, leaves torn ½ cucumber, coarsely grated 2 carrots, coarsely grated 15g fresh mint leaves, most shredded sriracha, to serve (optional) 1 lime, cut into wedges

4 corn tortillas, each cut into 8 triangles 1 tbsp olive oil 1 red onion, sliced 2 garlic cloves, crushed 400g tin Grower’s Harvest red kidney beans, drained and rinsed 400g tin chopped tomatoes 4 eggs 100g low-fat Greek-style yogurt 1 lime, ½ juiced, ½ cut into wedges 5g fresh coriander, leaves picked 1 small avocado, diced

240g basmati rice, rinsed well 1 tbsp sunflower oil 1 onion, finely chopped 2 carrots, scrubbed and finely chopped 2 garlic cloves, crushed 2½ tsp garam masala ¼ tsp ground turmeric 400g tin chopped tomatoes ½ reduced-salt vegetable stock cube, made up to 250ml 2 x 400g tins Grower’s Harvest red kidney beans, drained and rinsed 100g low-fat natural yogurt 15g fresh coriander, most roughly chopped, a few sprigs reserved

1 Put the onion, garlic, kidney beans and mince in a food processor and blitz until mostly smooth but still with a little texture. With wet hands, divide the mixture into 20 balls. 2 Heat the oil in a large, nonstick frying pan over a medium-high heat and fry the meatballs, turning occasionally, for 10 mins or until golden all over and cooked through. You might need to do this in batches. 3 Meanwhile, cook the noodles to pack instructions. Make the dressing by combining the honey, soy sauce, vinegar and sesame oil in a small bowl. Drain the noodles, return to the pan and toss in the dressing. 4 Divide the noodles between 4 bowls. Add the lettuce, cucumber and carrots, then top with meatballs and scatter over the shredded mint. Drizzle with sriracha (if using), garnish with the reserved mint leaves and serve with lime wedges. Each serving contains Energy

2152kJ 514kcal 26%

Fat

Saturates

Sugars

Salt

10g 3g 11g 0.7g 14% 13% 12% 11%

of the reference intake. See page 97. Carbohydrate 68g Protein 31g Fibre 13g High in protein, which supports the maintenance of muscle mass

VEGGIE FAVOURITE

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the tortilla triangles on a large baking tray, spaced apart, and set aside. 2 Heat the oil in a large, ovenproof frying pan over a medium heat. Fry the onion for 5 mins, then add the garlic and fry for 1 min. Add the kidney beans and fry for 2 mins, then add the tomatoes and ½ tin of water. 3 Bring to the boil, then reduce the heat and simmer for 10 mins. Make 4 indents in the sauce and crack an egg into each one. Cook for 5 mins until the eggs are starting to set. Transfer the pan to the oven and put the tortillas on the shelf below. Bake for 5-7 mins until the eggs are set and the tortillas are golden. 4 Meanwhile, mix the yogurt with the lime juice. To serve, scatter the coriander and avocado over the eggs and serve with the crispy tortillas, lime wedges and yogurt. Each serving contains Energy

1682kJ 402kcal 20%

Fat

Saturates

Sugars

Salt

18g 4g 9g 1.1g 26% 22% 10% 18%

of the reference intake. See page 97. Source of vitamin B12, which supports the reduction of tiredness and fatigue

1 Cook the rice to pack instructions; set aside. 2 Meanwhile, heat the oil in a large frying pan over a medium-high heat. Add the onion and carrots and cook for 10 mins, stirring occasionally, until starting to soften. Add the garlic and cook for 1 min, then add the spices. Cook for 2 mins, then add the tomatoes and stock. 3 Bring to the boil, then reduce the heat and simmer gently for 10 mins. Add the kidney beans and cook for 5 mins. Remove from the heat and stir in the yogurt and the chopped coriander. Serve with the rice and garnish with the coriander sprigs. Each serving contains Energy

Fat

Saturates

1910kJ 451kcal 23%

5g 8%

1g 5%

Sugars

Salt

13g 0.4g 15% 7%

of the reference intake. See page 97. Carbohydrate 81g Protein 18g Fibre 16g Source of fibre, which supports the normal function of your digestive system

RECIPES JENNA LEITER PHOTOGRAPHY TOBY SCOTT FOOD STYLING BIANCA NICE PROP STYLING MORAG FARQUHAR

PROTEIN-PACKED

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Available at

JAMIE ON

health

Hi guys,

Tesco’s health ambassador keeps it easy this month with veg-packed recipes cooked in one tray

Please note Jamie Oliver will not attend the private lesson. Runner-ups will win kitchen essentials only

I’ve got a bumper selection of recipes for you this issue as part of Tesco’s health month. I’m celebrating the humble traybake – with minimal prep and washing up, they can be a brilliant shortcut to getting more of your 5-a-day, plus the oven does the hard work. Yes, the world is a very different place right now, but it’s still important that we embrace veg and fruit and try to meet our 5-a-day target. I’ve added easy swaps for every recipe (p42), to help you bend the rules to suit you – please have the confidence to make your own swaps too. Harness your veg power and get cooking.

WE WANT TO SEE WHAT n! YOU’VE BEEN COOKING!

Enter our prize draw for the chance to win a Jamie Oliver Cookery School class* (valid for one year), plus kitchen essentials; four runnersup will also win kitchen goodies. Simply share a photo of one of Jamie’s traybake recipes (p38-42): post on Instagram, tag @tescofood, hashtag #TescoJamieChallenge; or post on our Facebook page under our prize draw post with the same hashtag. You can also enter via email to tescojamie@tescoprizes.com. UK 18+, opens at 00.01 on 6 May 2020, closes at 23:55 on 9 June 2020. For full terms and conditions, visit tes.co/tescojamiechallenge.

We have our first winner! Belinda (@adnil3b) shared her snap (left) of Jamie’s Sweet potato & pepper tikka masala from our February issue. 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. 37

PEPPER & TOMATO PASTA TRAYBAKE Serves 4 Takes 55 mins Cost per serve £1.28 4 mixed-colour peppers handful cherry tomatoes 2 red onions 4 cloves of garlic bunch of fresh basil (30g) olive oil 250g ricotta 300g rigatoni splash of red wine vinegar 20g pecorino or Parmesan

SMOKY CHILLI BAKED BEANS why jamie loves it

Channel your inner cowboy with this banging baked bean traybake. Serves 4 Takes 40 mins Cost per serve 78p 500g sweet potatoes olive oil 2 red onions 1 heaped tsp smoked paprika 2 cloves of garlic ½ bunch of coriander (15g) 500g carton passata 395g tin taco mixed beans in spicy tomato sauce 4 tbsp soured cream 30g feta cooked rice (or 4 tortilla wraps)

1 Preheat the oven to gas 6, 200°C, fan 180°C. Scrub the sweet potatoes and slice them lengthwise into quarters. Rub them all over with a little olive oil, sea salt and black pepper, then place directly on the bars of the oven, cut-side up. Roast for 30 mins, or until softened. 38

2 Peel and finely slice the onions, then place in a 25 x 35cm roasting tray, drizzle with 1 tbsp oil and sprinkle over most of the paprika. Roast beneath the potatoes for 10 mins, or until the onions are softened. 3 Remove the tray from the oven, then peel and finely grate over the garlic. Pick the coriander leaves, reserving them for later, then finely chop the stalks and add to the tray. Pour in the passata, the beans and their juices, and 200ml water. Give everything a good stir, then return to the oven for another 20 mins, or until everything is thick and glossy. 4 To serve, arrange the sweet potato wedges over the top of the beans. Roughly chop and sprinkle over the coriander leaves, then dollop over the soured cream and crumble over the feta. Dust with the remaining paprika and serve with rice or warmed tortillas to scoop up the baked beans. Lovely. Each serving contains Energy

1769kJ 422kcal 21%

Fat

Saturates

Sugars

Salt

12.0g 4.6g 17.4g 1.6g 17% 23% 19% 27%

of the reference intake. See page 97. Carbohydrate 64.8g Protein 13.1g Fibre 11.5g Source of protein, which supports the maintenance of muscle mass

1 Preheat the oven to gas 4, 180°C, fan 160°C. Deseed and finely slice the peppers and halve the tomatoes. Finely slice the onions and garlic, reserving a few slices of garlic. Pick the basil leaves and set aside, then finely chop the stalks. Put everything in a large, deep flameproof roasting tray with 1 tbsp olive oil and a pinch of salt and pepper. Give everything a good mix. 2 Make some space in the middle of the mixture, then drain the ricotta and place it in the tray. Scatter over the remaining garlic slices, drizzle with some oil and roast for 45 mins, or until the vegetables are soft. 3 Cook the rigatoni in lots of salted boiling water to pack instructions. Remove the ricotta to a plate, add a splash of vinegar to the peppers and mix well. 4 Place the tray on a medium heat. Drain the pasta, keeping a mugful of the starchy cooking water. Add the pasta and a splash of cooking water to the tray and toss everything together. 5 Grate over the cheese and tear in the basil leaves. Give everything one last stir, then spoon over the ricotta. Lovely with a green salad. Each serving contains Energy

1975kJ 472kcal 24%

Fat

Saturates

Sugars

Salt

13.4g 6.0g 15.4g 0.8g 19% 30% 17% 13%

of the reference intake. See page 97. Carbohydrate 73.2g Protein 19.1g Fibre 5.6g High in vitamin C, which supports the normal function of the immune system

â&#x20AC;&#x2DC;

why jamie loves it

This is really easy to prepare, and roasting it in the oven intensifies the Mediterranean flavours for a rich and comforting sauce

why jamie loves it

This is great as a quick brunch or lunch. Bring the tray to the table and get everyone to dig in n

TRAYBAKED EGGS Serves 4 Takes 40 mins Cost per serve £1.53 1kg cherry tomatoes 1 clove of garlic 1 tsp smoked paprika olive oil 4 large free-range eggs 1 white baton 1 green apple 1 ripe avocado bunch of fresh mint (30g) 1 lime extra virgin olive oil

1 Preheat the oven to gas 4, 180°C, fan 160°C. Place the cherry tomatoes in a large, high-sided roasting tray. Peel the garlic and finely grate it over the tomatoes. Sprinkle over the paprika, a pinch of sea salt and black pepper and 40

1 tbsp olive oil. Roast for 30 mins until the tomatoes have broken down and are juicy. 2 Remove the tray from the oven and make 4 little wells in the tomato mixture. Crack in the eggs, then slice the baton on an angle into 4 slices and push into the sauce. Return the tray to the oven for 7 mins, or until the eggs are cooked to your liking. 3 Meanwhile, core the apple, destone and peel the avocado, then finely chop everything and transfer to a bowl. Pick the mint leaves, slicing any large ones, and add to the bowl, then squeeze over the lime juice. Season to taste and drizzle over a little extra virgin olive oil. 4 Bring the tray to the table, with the salad on the side, and get involved! Each serving contains Energy

2135kJ 506kcal 25%

Fat

Saturates

Sugars

Salt

18.6g 4.0g 16.4g 1.8g 27% 20% 18% 30%

of the reference intake. See page 97. Carbohydrate 69.8g Protein 20.1g Fibre 6.9g Source of vitamin B12, which supports the reduction of tiredness and fatigue

healthy snacks

Make the most of veg in healthy and tasty snacks that'll stop you reaching for the crisps

Whizz up a jar of roasted peppers with feta and good extra virgin olive oil for a quick and easy dip to pair with crunchy veg sticks.

Chop a cucumber into chunks and toss with low-salt soy sauce, sesame oil, rice vinegar, toasted sesame seeds and chilli flakes.

Chop up crunchy veg like celery, radishes, peppers and carrots, and dip into yogurt swirled with tahini or harissa.

s h i l e R e tast e th

A delicate balance of natural ingredients and gentle spices, Ballymaloe Original Relish is wonderfully versatile and livens up the simplest of dishes. 100% Natural Ingredients. Gluten Free. Virtually Fat Free. Made in Ireland by a family company.

For delicious recipes visit www.ballymaloefoods.ie

EXTRA HELPS All my recipes are super-flexible. Here are some ingredient swaps I know work really well – but that doesn’t stop you switching in other ingredients you have too.

If you don’t have passata or tinned tomatoes, you can make a substitute by using 6 tbsp tomato purée mixed thoroughly with 400ml water. PEPPER & TOMATO PASTA TRAYBAKE Fresh peppers can be replaced with jarred ones, or go for courgettes, mushrooms or extra tomatoes.

SPEEDY QUICHE TRAYBAKE why jamie loves it

This genius recipe takes the hassle out of making quiche from scratch. Serves 4 Takes 40 mins Cost per serve £1.09 olive oil 6 medium free-range eggs 250g pack ready-rolled filo pastry bunch of spring onions 55g mature Cheddar 1 large courgette 300g broccoli

1 Preheat the oven to gas 4, 180°C, fan 160°C. Grease a 25 x 35cm roasting tray with 1 tsp olive oil. Crack the eggs into a bowl and beat with a fork. 2 Layer the filo sheets into the tray, laying one sheet horizontally and the next vertically, repeating as you layer, brushing a little of the egg 42

between each sheet. (Make sure they cover the base of the tray and go up the sides so it can contain the filling.) Add a final brush to the last layer and scrunch up any excess pastry that hangs over. 3 Finely slice the spring onions and add to the bowl. Coarsely grate the Cheddar (reserving a little for the top) and the courgette, then add them to the bowl. Break the broccoli into florets, then thinly slice and add to the bowl. Season with sea salt and black pepper, then mix together. 4 Carefully pour the mixture into the prepared pastry case, spreading it out so it’s in an even layer, then sprinkle the remaining cheese on top. 5 Cook for 35 mins, on a low shelf in the oven, until the pastry is golden and the filling is set. Each serving contains Energy

Fat

1704kJ 406kcal 18.0g 20% 26%

Saturates

Sugars

Salt

6.0g 4.4g 1.1g 30% 5% 18%

of the reference intake. See page 97. Carbohydrate 40.0g Protein 24.1g Fibre 4.9g High in protein, which supports the maintenance of muscle mass

If you don’t have any pasta, serve up the roasted vegetables on toasted crusty bread instead. If you want to up the omega-3, add 4 salmon fillets to the tray for the final 10 mins of cooking. TRAYBAKED EGGS Pear would be delicious in place of the apple. If you can’t get hold of the salad ingredients, swap in any salad or green veg that you can find. SPEEDY QUICHE TRAYBAKE Spread the filo pastry base with cream cheese if you don’t have eggs. Frozen peas, spinach, mushrooms or any green leafy veg can replace the vegetables. If you want to go meaty, try adding a handful of finely chopped ham to the filling – delicious!

JAMIE PORTRAIT ©2020 JAMIE OLIVER ENTERPRISES LTD, PHOTOGRAPHER HARRY BORDEN PASTA TRAYBAKE PHOTOGRAPHY ©2020 JAMIE OLIVER ENTERPRISES LTD, PHOTOGRAPHER TARA FISHER ALL OTHER RECIPE PHOTOGRAPHY ©2020 JAMIE OLIVER ENTERPRISES LTD, PHOTOGRAPHER ELLA MILLER

SMOKY CHILLI BAKED BEANS You can use any crunchy root vegetables instead of sweet potatoes: just cut them to an appropriate size, toss with olive oil and roast in a tray.

SKIMMED

MILK

TASTES

LIKE SEMI

*Comparative test results with 208 consumers of semi-skimmed milk. Selected Stores. Subject to availability.

FOOD | KNOW-HOW

Veg tracker

Give me 5! Are you getting your 5-a-day? Cut out our fun tracker, stick it to your fridge, and colour as you go to inspire you to reach the goal

e’ve all heard we need to hit our 5-a-day, but why is it important? The simple answer is it’s to keep us healthy – we’re encouraged to eat at least five different pieces of fruit and veg every day, as they provide a whole range of nutrients that helps our bodies to function properly. It’s easier to achieve than you might think. So get the family involved and make it fun for kids with our interactive tracker. Follow the steps below for what to do, and reward yourself each time you hit your 5-a-day target. Good luck!

TUESDAY

YOU DID IT! HAVE A GOLD STAR

WEDNESDAY

YOU DID IT! HAVE A GOLD STAR

THURSDAY

YOU DID IT! HAVE A GOLD STAR

+ 44

portions

80g 80g BEANS AND PULSES

or 3 heaped tbsp. But these only count as 1 of your 5-a-day, regardless of how many you have, because they contain fewer nutrients than fruit and veg.

FRESH, FROZEN AND TINNED FRUIT AND VEG

When buying tins, choose fruit and veg in water without added sugar and salt.

portions

When you’ve filled up the whole day, give yourself a reward: add a sticker or colour in the star. Want to do it again? Download another tracker using the QR code, left.

Need inspiration for easy veg-packed meals? Visit tesco.com/realfood

30g

DRIED AND UNSWEETENED FRUIT

Aim to have this at mealtimes rather than as a snack on its own, as it is a concentrated source of sugar.

Jamie says You don’t have to stop at fresh veg, embrace the tinned and frozen alternatives too!

WORDS TABITHA WARD ILLUSTRATION FREDDIE STEWART

MONDAY

YOU DID IT! HAVE A GOLD STAR

FRIDAY

Colour your way through your 5-a-day! C

portion

Use this QR code to find and download more trackers. Don’t have a printer? Make your own tracker by tracing over ours, or design your own.

Remember, no matter how much juice you drink, it will only count as 1 portion per day. This is because it contains less fibre than whole fruits and vegetables.

SATURDAY

Track your progress by colouring in a square for each portion of any fruit or veg you eat. For example, if breakfast on Wednesday includes fruit juice, colour in the veg in the square indicated.

UNSWEETENED 100% FRUIT OR VEGETABLE JUICE

EG TRACKER E

SUNDAY

1 2

150ml

colour as you eat c

CO T E S IN E Z GA

Cut out the tracker and stick it on your fridge

WHAT COUNTS AS A PORTION?

colour as you eat c

CO TES INE Z GA MA

EG TRACKER E

MONDAY TUESDAY

YOU DID IT! HAVE A GOLD STAR

WEDNESDAY

YOU DID IT! HAVE A GOLD STAR

THURSDAY

YOU DID IT! HAVE A GOLD STAR

FRIDAY

YOU DID IT! HAVE A GOLD STAR

SUNDAY

YOU DID IT! HAVE A GOLD STAR

SATURDAY

Colour your way through your 5-a-day! C

YOU DID IT! HAVE A GOLD STAR

portion

portions

What’s your TV got for you tonight?

Streaming now

Starts 23 April

Buy me in store or online at tesco.com 18+. UK only. After pre-paid period, month passes renew automatically unless cancelled. NOW TV content streams at 720p. NOW TV account set up with debit/credit card required. Content dependent on Pass available and subject to change. Further terms apply. Spider-Man Far From Home © 2019 Columbia Pictures Industries, Inc. All Rights Reserved. | MARVEL and all related character names: © & ™ 2019 MARVEL. Yesterday © 2019 Universal Studios. All Rights Reserved.

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REAL LIVING | WELLBEING

Hydration hacks

Stay topped up Whatever your reason for not drinking enough throughout the day, these tips should help

I find plain water boring All drinks (apart from alcohol) count towards your fluid intake. Try flavouring water with cordials, citrus fruit slices or frozen berries (see p49 for ideas). If you love tea or coffee, consider switching to a decaf or herbal option. Tea and coffee both contain caffeine, which makes you go to the toilet more – ultimately meaning they actually hydrate you less.

WORDS TABITHA WARD PHOTOGRAPHY GETTY IMAGES *Source: British Nutrition Foundation

Aim to drink

6-8

glasses of fluid a day

Invest in a reusable water bottle, like the ones on p75, and take it everywhere; you can buy ones that help you keep tabs on how much you’re drinking. Every time you eat, have a glass of water too. You might even find you aren’t hungry after a drink – thirst is often confused with hunger. Eat plenty of fruit and veg too: they have a high water content so contribute to your fluid intake.

Children aged between four and eight should drink around 1.2 litres a day; older children and adults need 1.5-2 litres. Kids under four need less, but keep drinks on offer and remind them to sip regularly. Kids love fruit juice, but too much can cause tooth decay so limit these to 150ml a day. In hot weather and when children are very active they need to drink more, so make sure they’ve always got refreshments handy.

of our fluid intake comes from food

of the human body is water

I forget to drink

Do my kids drink enough?

20%

60%

Studies* have shown that even if we are just 1% dehydrated, it negatively affects our cognitive performance (how well our brain works)

FOOD | KNOW-HOW

Infused waters

Natural flavours

Refreshing and subtly fruity, flavoured waters are our go-to drink in warm weather. Here’s how to make your own

WORDS TABITHA WARD ILLUSTRATION FREDDIE STEWART PHOTOGRAPHY ALEX LUCK FOOD STYLING EMMA JANE FROST PROP STYLING TAMZIN FERDINANDO

eaving fruit and herbs to infuse in water gives it a delicious flavour. Frozen berries, citrus fruits, herbs and cucumber all work really well. Just add to a jug, top up with water and chill for 3-4 hours. We’ve given two ideas on the right, but try these tips to create your own drinks.

The zesty grapefruit one

The cool watermelon one Infuse 3-4 chunks watermelon, a few lime slices and 1-2 mint sprigs. Serve over ice for a refreshing drink with a cooling finish.

For a stronger fruity flavour, leave your infusion in the fridge overnight. Try adding whole spices, like cinnamon sticks for a real depth of flavour. For a colourful drink, gently mash raspberries before adding water. Leave overnight and it should be a deep pink colour the next day. Kids love it!

Infuse a handful grapefruit wedges, a few thyme sprigs and some thinly sliced ginger, and enjoy a spicy kick.

3 WAYS TO ADD FLAVOUR FROZEN ASSETS Great when paired with mint or fresh citrus. Mixed Fruits 500g, £2 (40p/100g)

FRESHEN UP Try making iced tea with Lemongrass & Ginger 15 Pyramid Bags, £2.99 (20p/bag), for a summer drink.

CHEAT IT Quick and easy: Sparkling White Grape & Elderflower 750ml, £1.50 (20p/100ml)

Focus on

SEEDS Make flavoursome and nutritious seeds the secret weapon in your kitchen storecupboard WHICH TO BUY? Buy whole raw seeds as these will stay fresher for longer than chopped or toasted seeds. Processed seeds are often more expensive, and more likely to contain additional oil and salt, so it’s cheaper and healthier to toast seeds at home when you need them.

WORDS TABITHA WARD PHOTOGRAPHY TOBY SCOTT FOOD STYLING JENNA LEITER PROP STYLING MORAG FARQUHAR

HOW TO STORE Keep seeds in an airtight container in the fridge once opened, as their high fat content means they can spoil quickly. You can freeze them too. Just pop them in a sealable freezer bag and freeze for up to 3 months. HOW TO COOK Seeds can be toasted in a dry frying pan on a low heat for a few minutes until they start to pop, or in the oven at gas 4, 180°C, fan 160°C for 5-10 minutes. Just make sure to keep an eye on them as they can easily burn.

PUMPKIN SEEDS These green seeds are best toasted to enhance their nutty flavour. They’re ideal for topping soups and salads, and are high in minerals such as zinc, which supports the normal function of the immune system. TRY IT Mix with breadcrumbs to add bulk to burgers. Or use in a crispy coating for fish and chicken.

FLAXSEEDS Otherwise known as linseeds, flaxseeds come in brown and golden varieties. They are high in fibre per 100g, so good for digestive health. It’s recommended to grind flaxseeds before eating, as they are more easily digested than when whole. Simply pop them in an airtight bag and crush with a rolling pin. TRY IT Grind, then mix through your favourite yogurt; top with fresh fruit and honey.

SUNFLOWER SEEDS A popular snack in lots of countries, sunflower seeds have a mild flavour and firm bite. They are high in vitamin E per 100g, an antioxidant that supports the protection of cells from oxidative stress (an imbalance between free radicals and antioxidants). TRY IT Blitz into pesto with fresh basil, garlic, olive oil and a little lemon juice.

FOOD | KNOW-HOW

CHIA SEEDS Chia seeds act as a thickener as they’re able to absorb large amounts of water, so they can be used in vegan baking in place of eggs. They are also high in calcium per 100g, which supports normal blood clotting and maintenance of normal bones. TRY IT For a chocolate chia seed pudding, mix chia seeds with milk, cocoa powder and honey. Chill overnight, then top with blueberries.

SESAME SEEDS Commonly used in Middle Eastern and Far Eastern cooking, sesame seeds work well in both sweet and savoury recipes (such as brittle and houmous). The seeds can also be ground into a paste to make tahini, or pressed into oil. TRY IT Marinate salmon in soy sauce, ginger and garlic, then sprinkle over sesame seeds and bake until cooked through.

COOK’S TIP Although rich in healthy fats and other nutrients, seeds are high in calories, so stick to the recommended portion size of about 25g a day

DIY spicy seed mix POPPY SEEDS These blue-black seeds have a crunchy texture and aromatic flavour, so work well in baked goods such as breads and cakes. They’re also high in fibre and a source of vitamins B1 and B6 per 100g. TRY IT Brush bread dough with beaten egg, then sprinkle on poppy seeds before baking.

Preheat the oven to gas 4, 180°C, fan 160°C. Toss 150g mixed seeds in a bowl with 1 tsp ground cumin, 1 tsp smoked paprika, a pinch of cayenne pepper, a pinch of sea salt and 4 tsp olive oil. Line a baking tray with baking paper, add the seeds and bake for 5-10 mins until golden and toasted. Leave to cool before serving, then enjoy as a snack or on top of savoury dishes.

Derek Sarno

LIVING ON THE VEG Tesco’s plant-loving chef shares his tips for making the ultimate salad

WICKED SALAD BOOSTERS Add favour to your summer salads

For Derek Sarno, Tesco’s director of plant-based innovation, salads are far from boring. This Wicked recipe is super-flexible, and flavourful enough for a stand-alone meal. Follow his tips or mix it up and create your own.

HOW DO YOU GET PROTEIN INTO SALADS?

WHAT MAKES A ‘WICKED’ SALAD?

‘Bring every flavour to its highest level. Toasting nuts and seeds makes them so much more flavourful, and means you get extra contrast with the raw vegetables too.’

‘The key thing is making sure all the different elements stand out - you want a bangin’ range of textures and flavours all mixed up in there. My kale, chickpea and avocado salad (right) is all about the textures: crispy kale, creamy-smooth avo and crunchy chickpeas yes please!’ 52

‘Nuts and seeds don’t just give texture, they add protein too. So do beans and chickpeas, which is why they’re a big part of my salad here.’

Wicked Kitchen 12 Wicked Spiced Amazeballs 336g, £3 (89p/100g), are the ultimate salad topper.

HOW DO YOU MAKE SURE EVERY INGREDIENT SHINES?

ASK DEREK Got a cooking question you’d love Derek to answer? Get in touch at tesco.mag@cedarcom.co.uk

Add a big burst of colour with Wicked Kitchen Dreamy Beetroot Dressing 250ml, £1.50 (60p/100ml)

PHOTOGRAPHY GARETH MORGANS FOOD STYLING EMMA JANE FROST PROP STYLING JENNY IGGLEDEN

Wicked Kitchen Black Olive Pesto 190g, £2 (£1.05/100g). Mix with a little lemon juice for a speedy dressing.

FOOD | KNOW-HOW

LEAVES Make your salad next-level delicious by crisping up the leaves first. For kale, remove tough stems and spread on a baking tray. Drizzle with oil, season, then bake until crunchy.

CRUNCH Think colour and freshness! Thinly sliced red onion, mixed coloured peppers and red cabbage work well.

FILL IT UP Adding a pulse or grain makes your salad extra filling. Roasting chickpeas is a super-simple way of giving them more texture. Toss with oil, spread out on a baking tray and bake until crisp. Toss with pesto dressing (right).

FINISHING TOUCHES Nuts and seeds are an awesome way to max your salad. Use whatever you have - I like a mix of toasted pistachios and sunflower seeds for wicked crunch.

SMOOTH Who doesnâ&#x20AC;&#x2122;t love a bit of avo? Stone, peel and cut into chunks, then toss with a squeeze of lemon juice for an awesome creamy layer.

DRESSING A kick-ass dressing brings everything together. For one of my faves, blitz garlic, pistachios, fresh basil, baby spinach and a few mint leaves in a food processor. With the motor running, add enough olive oil to make a sauce. Season. 53

XXXX | XXXXXXXX

Feel-good food

Bring in the sunshine Get a little brightness into your kitchen with these colourful recipes

fre ez e

One-pan wonder

Serves 6 freeze prawn mix Takes 1 hr Cost per serve £2.63 4 tbsp olive oil 600g butternut squash, peeled and cut into 2cm cubes 2 red onions, finely sliced 1 red pepper, finely sliced 4 garlic cloves, finely chopped 1 tsp chipotle chilli flakes 2 tsp ground cumin 4 tbsp tomato purée 2 salad tomatoes, finely chopped 3 x 165g packs raw peeled king prawns 15g fresh coriander, finely chopped For the salsa 198g tin sweetcorn, drained 15g fresh coriander, finely chopped 200g cherry tomatoes, finely chopped 1 lime, juiced

1 Heat 2 tbsp oil in a large, lidded, nonstick pan over a medium-high heat. Add the squash and cook for 10-12 mins until golden. Add 2 tbsp water and cover. Reduce the heat to low and cook for 10-12 mins until soft. Transfer the squash to a plate. 2 Heat the remaining oil over a medium heat. Add the onions and pepper and cook for 8-10 mins. 3 Add the garlic, chilli flakes, cumin, tomato purée and tomatoes to the pan. Season and pour in 100ml water. Increase the heat to high and mix well. Cook for 5-6 mins 54

Make a big batch

M E X I C A N - S T Y L E P R AW N S

and

High in protein and packed with flavour

s er v fto e l

until the tomatoes have broken down. Add the prawns and cook for 4-5 mins, stirring continuously, until cooked through. Put the salsa ingredients in a bowl and mix well. 4 Tip the butternut squash and coriander into the pan; mix. Serve topped with the salsa. Each serving contains Energy

Fat

Saturates

893kJ 212kcal 11%

9g 13%

1g 7%

Sugars

Salt

13g 1.3g 14% 21%

of the reference intake. See page 97. Carbohydrate 19g Protein 16g Fibre 5g High in protein, which supports the maintenance of normal bones

Evelliquas il ium velia sae et, utempor a ditissi del mod et, conet vel evelis

FOOD | WEEKEND

Zesty refresher With a hint of spice and a hit of aromatic basil ORANGE, CHILLI & B A S I L S P RI T Z Serves 6 Takes 10 mins Cost per serve 56p

EXTRA HELPS Use any sugar you have, and swap the lime juice for bottled if you prefer.

Each serving contains Energy

Fat

Saturates

184kJ 43kcal 2%

0g 0%

Sugars

Salt

11g 0.1g 12% 1%

of the reference intake. See page 97. Carbohydrate 11g Protein 0g Fibre 0g

RECIPES JOHN GREGORY-SMITH PHOTOGRAPHY KRIS KIRKHAM FOOD STYLING LUCY O’REILLY PROP STYLING TAMZIN FERDINANDO

50g caster sugar ½ red chilli, roughly chopped 30g pack fresh basil 6 limes, juiced ice, to serve 1 orange, sliced into 6 rounds 900ml soda water

1 With a pestle and mortar, muddle together the sugar, chilli and 10g basil until smooth. Transfer to a jug and add the lime juice. Mix well and divide between 6 ice-filled glasses. 2 Divide the orange slices between the glasses and top up each with soda water. Garnish with the remaining basil to serve.

Chilli i n a mocktail?

it o g Brin

cre am

FOOD | WEEKEND

i n a h Lighter t

Icy sweet treat Use whatever fruit you have, including tinned P I N E A P P L E & M I N T G R A N I TA Serves 6 Takes 10 mins plus 3-4 hrs freezing Cost per serve 42p 1 small pineapple (about 400g flesh), skin and core removed, flesh roughly chopped 1 lime, juiced and zested 5g fresh mint, leaves only, plus 6 sprigs to garnish 120g low-fat Greek-style yogurt 1 tbsp clear honey

1 In a blender, blitz the pineapple, lime juice and zest with 150ml cold water until smooth. Finely slice the mint leaves and stir through the mixture. Pour into a 20 x 30cm freezer-safe container and freeze for 3-4 hrs or until set, breaking up the granita with a fork every hour. 2 When the granita is ready, the mixture will be frozen with flaked shards of ice. Divide between glasses or bowls and top with the yogurt and a drizzle of honey. Garnish with the mint sprigs. Each serving contains Energy

Fat

Saturates

230kJ 57kcal 3%

1g 1%

1g 3%

Sugars

Salt

10g 0.1g 11% 1%

of the reference intake. See page 97. Carbohydrate 10g Protein 2g Fibre 0g Source of protein, which supports the maintenance of muscle mass

GET AHEAD The granita (without toppings) can be made ahead and frozen in an airtight container for up to 1 month. Use a fork to return the granita to its original texture

SHOPPING | IN STORE

Tableware

Dining outdoors Turn your garden into the perfect place to eat

Aztec and Slate Melamine dinnerware, prices from £3 for a bowl All items are available in store only 58

PHOTOGRAPHY KRIS KIRKHAM FOOD STYLING LUCY O’REILLY PROP STYLING TAMZIN FERDINANDO

mbrace on-trend geometrics, sunny yellow and cool grey tones, without decorating. This smart melamine set will see you through summer and beyond.

No tap, no touch, no problem. The free Tesco Pay+ app is a simple way to pay for your shopping in Tesco, up to ÂŁ250, with a single scan of your phone. Search Tesco Pay+

Tesco Pay+ is operated by Tesco Bank Apple, the Apple logo and iPhone are trademarks of Apple Inc, registered in the US and other countries. App store is a service mark for Apple Inc. Google Play and the Google Play logo are trademarks of Google LLC.

Download the free Tesco Pay+ app for a no contact way to pay for your shopping.

Step-by-step

Rice pudding Find comfor t in the kitchen and treat the family to a classic pud using only a handful of ingredients

EXTRA HELPS You can use risotto rice instead of pudding rice, and any sugar you have to hand.

FOOD | KNOW-HOW

C L A S S I C RI C E P U D D I N G Serves 8 Takes 1½ hrs plus resting Cost per serve 55p

RECIPE BREN PARKINS-KNIGHT PHOTOGRAPHY STUART OVENDEN FOOD STYLING EMMA MARSDEN PROP STYLING REBECCA NEWPORT

butter, for greasing, plus 30g extra (optional) 1 vanilla pod (or 2 tsp vanilla bean paste, or 2-3 tsp vanilla extract) 1.25ltrs whole milk 75g caster sugar 150g pudding rice ½ tsp grated nutmeg strawberry or raspberry jam, to serve (optional)

1 Preheat the oven to gas 3, 170°C, fan 150°C. Grease a 2.5-3ltr ovenproof dish with a little butter. 2 Use a small, sharp knife to halve the vanilla pod lengthways, then scrape out the seeds. Put the seeds and halved pod (or paste or extract) in a large saucepan with the milk and sugar. Warm over a medium heat for 4-5 mins to scald the milk – it should be steaming, and just bubbling around the edge. 3 Add the rice, reduce the heat to low and stir for 1 min. 4 Pour the rice mixture into the baking dish. Dot with the butter, if using, then top with half the nutmeg. 5 Bake for 30 mins, then remove from the oven and stir well, adding the remaining nutmeg. Bake for a further 30 mins, then increase the heat to gas 4, 180°C, fan 160°C and bake for a final 20 mins to brown the top. 6 Remove from the oven; leave to stand for 20 mins. Discard the vanilla pod, then serve with a generous spoonful of jam, if you like.

DESEED THE VANILLA DESEE A POD

SCALD THE MILK S K

Scraping the seeds from the pod means that they can disperse into the pudding, giving maximum flavour. For a taste twist, try a cinnamon stick, or pared orange or lemon zest.

Scalding the milk before baking cuts down the overall cooking time and allows the flavour to infuse quickly. Use semi-skimmed milk for a lighter, less creamy version – or for a vegan pudding, use milk and butter alternatives.

MIX IT UP

SPRINKLE WITH SPICES SPR CES

We’ve kept our rice pudding classic, but you can add a flavour if you like. For a chocolatey twist, whisk 25g sugar and 30g cocoa into the milk before scalding, then bake as before.

Once it’s in the baking dish, add a dash of spice – sprinkling a little grated nutmeg on top is traditional, but you can try ground ginger too. The butter will help the pudding develop a lovely deep crust, but you can leave it out if you prefer.

Each serving contains Energy

938kJ 223kcal 11%

Fat

Saturates

Sugars

Salt

8g 5g 17g 0.2g 11% 25% 19% 3%

of the reference intake. See page 97. Carbohydrate 33g Protein 6g Fibre 0g

GIVE IT A STIR

L N LEAVE TO THICKEN

Stirring the pudding halfway through distributes the flavours and helps the rice grains to cook evenly. But don’t stir more than once if you want a good skin to form on top.

Leaving the pudding to stand after baking allows it to cool a little and thicken, resulting in a rich and creamy texture.

For more classic pudding recipes, visit tesco.com/realfood

Meal planning

Family dinners

Tried it, liked it Our tester Nigel lives in Altrincham with his wife Natasha and two kids, Seb and Florence. He tested these recipes before Covid-19 hit the UK. ‘Natasha and I can be busy with work, so while we all try to eat together, we need to be flexible too,’ says Nigel. ‘For this reason we often batch-cook, but recently the kids have been interested in trying food from other countries. We do meal plans, but this was a great exercise in using ingredients multiple times and incorporating different styles. Definitely worth doing again.’

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. Due to ongoing uncertainty, prices and availability may be more susceptible to change than usual.

Five easy reader-approved recipes to see your family through the week

FOOD | EVERYDAY

SHOPPING LIST 1 lemon 1 lime 30g pack fresh mint 30g pack fresh flat-leaf parsley 1 garlic bulb 60g pack red chillies 1 Nightingale Farms round lettuce 2 x 250g packs Nightingale Farms cherry tomatoes 1 whole cucumber 250g pack baby spinach 1kg pack Redmere Farms red onions 700g pack jacket potatoes 1kg pack Redmere Farms sweet potatoes 500g 7% fat turkey thigh mince 525g pack chicken breast portions 200g pack reduced-fat salad cheese 6 large free-range eggs 400g tin butter beans 400g tin Grower’s Harvest plum tomatoes 567g tin new potatoes in water 227g tin pineapple slices in natural juice 2 x 120g tins sardines in tomato sauce 90g jar harissa paste 340g jar reduced-salt pitted green olives 350ml bottle white wine vinegar 500g pack wholewheat couscous 500g pack wholewheat spaghetti 900g Grower’s Harvest frozen garden peas

+ FROM YOUR STORECUPBOARD Olive oil, vegetable oil

EXTRA HELPS Swap fresh for dried: use crushed chillies, tinned tomatoes and dried herbs – tinned tuna also works.

S A RD I N E & T O M AT O S PAG H E T T I Serves 4 Takes 25 mins Cost per serve 82p 1 tbsp olive oil 1 red onion, finely diced 2 garlic cloves, sliced 1 red chilli, deseeded and finely diced 2 tbsp white wine vinegar 2 x 250g packs cherry tomatoes 350g wholewheat spaghetti 100g pitted green olives 2 x 120g tins sardines in tomato sauce, skin and any large bones removed 10g fresh flat-leaf parsley, finely chopped

1 Heat the oil in a large frying pan and fry the onion over a medium heat for 8 mins until softened and lightly golden. Stir in the garlic and chilli and fry for 2 mins. Add the vinegar, tomatoes and 200ml water and cook for 8-10 mins until the tomatoes start to break down,

pressing them with the back of a spoon to release their juices. 2 Meanwhile, cook the spaghetti in a pan of boiling water for 10-12 mins until al dente. Drain, reserving a cup of the cooking water. 3 Stir the olives and sardines into the tomatoes, flaking the fish into chunks with a spoon. Reduce the heat to low and tip in the spaghetti with a splash of the reserved pasta water; toss everything together so the sauce coats the pasta. Add a little more water if you need to. Serve sprinkled with the parsley. Each serving contains Energy

2058kJ 488kcal 24%

Fat

Saturates

Sugars

Salt

16g 3g 10g 1.4g 23% 16% 11% 24%

of the reference intake. See page 97. Carbohydrate 65g Protein 25g Fibre 13g High in vitamin B12, which supports the reduction of tiredness and fatigue

‘

The kids weren’t keen on the fish but the adults liked it. Once I removed the fish, they wolfed it down

‘

Serves 4 freeze frittata only Takes 20 mins Cost per serve 84p 3 tbsp olive oil 1 red onion, sliced 567g tin new potatoes in water, drained and cut into 5mm-thick slices 200g frozen peas 6 large eggs 75g reduced-fat salad cheese, crumbled ½ tbsp white wine vinegar 1 round lettuce, leaves separated and torn into bite-sized pieces ½ cucumber, halved lengthways and sliced

1 Heat 1 tbsp oil in a medium ovenproof frying pan about 20cm wide. Fry the onion over a mediumhigh heat for 8 mins until soft and lightly golden. Heat the grill to high.

2 Add the potatoes to the pan, stir in the peas and cook for 2-3 mins, stirring frequently, until the peas are bright green and defrosted. 3 Beat the eggs in a jug. Pour into the pan to cover the veg, swirling to coat the base of the pan. Once the base has set (about 3 mins), sprinkle over the crumbled cheese and transfer to the grill. Grill for 4-5 mins until set and there’s no visible runny egg but still a little wobble in the middle. 4 Meanwhile, whisk the vinegar with 2 tbsp oil in a large bowl. Toss in the lettuce and cucumber and mix everything to coat. Serve alongside wedges of the frittata. Each serving contains Energy

1465kJ 351kcal 18%

Fat

Saturates

20g 5g 29% 26%

Sugars

Salt

6g 7%

0.8g 14%

of the reference intake. See page 97. Carbohydrate 22g Protein 21g Fibre 5g High in protein, which supports the maintenance of muscle mass

P E A & P O TAT O F RI T TATA

The flavours work really well and it’s great warm with a salad or eaten cold for lunch the next day

H A RI S S A T U RK E Y B U RG E RS Serves 4 freeze burgers only Takes 40 mins Cost per serve £1.54 1kg sweet potatoes, scrubbed and cut into fries 1½ tbsp vegetable oil 2 red onions, finely diced 2 garlic cloves, crushed 50g wholewheat couscous 500g pack 7% fat turkey mince 2 tbsp harissa paste 227g tin pineapple slices in natural juice 15g fresh mint, leaves chopped 1 red chilli, deseeded and finely diced 1 lime, juiced 50g baby spinach

1 Preheat the oven to gas 6, 200°C, fan 180°C. Divide the sweet potato fries between 2 baking trays. Toss with ½ tbsp oil and spread out the fries. Bake for 25-30 mins, turning halfway, until crisp. 2 Meanwhile, heat ½ tbsp oil in a nonstick frying pan over a medium heat and fry three-quarters of the onion for 8 mins. Add the garlic and fry for 1 min. Tip into a bowl and leave to cool a little. 3 Put the couscous in a heatproof bowl and add 100ml boiling water. Cover with a plate and set aside for 6-8 mins until all the water has been absorbed. Fluff up with a fork. 4 Put the mince, couscous, softened onion and harissa in a large bowl. Mix well with clean hands, then form into 4 patties. Heat ½ tbsp oil in the frying pan and fry the patties over a medium heat for 5 mins each side until cooked through and golden. 5 Drain the pineapple, reserving 1 tbsp juice. Chop and mix with the mint, chilli, remaining onion, reserved juice and lime juice. Serve with the burgers, fries and spinach. Each serving contains Energy

2238kJ 530kcal 27%

Fat

Saturates

Sugars

Salt

13g 3g 22g 0.8g 18% 14% 25% 13%

of the reference intake. See page 97. Carbohydrate 71g Protein 36g Fibre 11g Source of vitamin B6, which supports normal energy-yielding metabolism

FOOD | EVERYDAY

Use any root veg to make fries – we love parsnip, beetroot or butternut squash chips.

EXTRA HELPS

The kids enjoyed making this. We did a load of T smaller-sized burgers for them and froze some too. The mix also makes great meatballs

‘

Filling and the kids loved it – we told them the butter beans were giant, super baked beans

B A K E D P O TAT O E S W I T H T O M AT O B U T T E R B E A N S Serves 4

freeze butter bean

stew only Takes 30 mins Cost per serve 75p 2 tbsp olive oil 1 red onion, finely chopped 2 garlic cloves, crushed 400g tin plum tomatoes 1 tbsp white wine vinegar 4 jacket potatoes 400g tin butter beans, drained and rinsed 200g baby spinach 50g reduced-fat salad cheese, crumbed 10g fresh parsley, finely chopped

over a medium-low heat until thickened. Season with the vinegar. 2 Meanwhile, pierce the potatoes all over with a knife and cook in the microwave for 10-15 mins on high, turning over halfway through cooking. Alternatively bake in a hot oven for 1hr 15 mins or until cooked through. Heat the grill to high. 3 Put the potatoes on a baking tray and brush with 1 tbsp oil. Grill for 3-4 mins each side until the skins are crisp. Stir the beans and spinach into the tomato sauce and cook for 5 mins until the spinach has wilted. Add a splash of water if it’s very dry. 4 Split the potatoes and spoon over the butter beans. Crumble over the salad cheese and scatter with parsley to serve. Each serving contains

1 Heat 1 tbsp oil in a frying pan and fry the onion over a medium heat for 8 mins until soft. Stir in the garlic, fry for 1 min, then add the tomatoes, breaking them up with a spoon. Simmer for 10-15 mins 66

Energy

Fat

Saturates

Sugars

Salt

1195kJ 284kcal 14%

8g 11%

2g 8%

7g 8%

0.3g 5%

of the reference intake. See page 97. Carbohydrate 44g Protein 12g Fibre 5g Source of folic acid, which supports the reduction of tiredness and fatigue

SPICY CHICKEN & COUSCOUS SALAD Serves 4 Takes 25 mins Cost per serve £1.69 3 tbsp harissa paste 525g chicken breast portions 150g wholewheat couscous 200g frozen peas 1 lemon, juiced ½ cucumber, diced 15g fresh mint, leaves picked and finely chopped 10g fresh parsley, finely chopped 60g pitted green olives, sliced (optional) 1 red onion, finely diced 50g reduced-fat salad cheese, crumbled

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the harissa and chicken in a bowl, and season. Toss well to coat the chicken. Transfer to a baking tray, spooning any leftover harissa over from the bowl, and roast for 15-20 mins until golden, sticky and cooked through. 2 Meanwhile, put the couscous in a heatproof bowl. Pour over 400ml boiling water, cover, and leave to absorb for 10 mins until fluffy. Cook the peas in a pan of boiling water for 3 mins until tender. Drain. 3 Fluff the couscous with a fork to separate the grains, then stir in the lemon juice. Add the drained peas, the cucumber, herbs, olives and onion, and toss everything together well. Thickly slice the chicken breasts and pile on top of the couscous. Crumble over the cheese and top with the remaining herbs. Each serving contains Energy

Fat

Saturates

Sugars

Salt

1599kJ 379kcal 19%

7g 9%

2g 9%

7g 7%

1.3g 21%

of the reference intake. See page 97. Carbohydrate 35g Protein 43g Fibre 8g Source of protein, which supports the maintenance of normal bones

FOOD | EVERYDAY

+ EXTRA HELPS

RECIPES ANNA O’SHEA PHOTOGRAPHY ADRIAN LAWRENCE, KRIS KIRKHAM FOOD STYLING EMMA JANE FROST, HANNAH YEADON PROP STYLING MORAG FARQUHAR, TAMZIN FERDINANDO

Wings or drumsticks will also work well here – just increase the cooking time accordingly.

This is a cracker for the kids to help with – they can get involved, but also learn about different ingredientss

For more delicious midweek meals, visit tesco.com/5under£25

FOOD | EVERYDAY

Time-savers

INGREDIENT With just a handful of ingredients, you can rustle up some delicious dinners

Spiced houmous & chicken ‘pizzas’ Serves 4 Takes 20 mins Cost per serve £2.29

Preheat the grill to medium-high. Toast 4 Wholemeal Tortilla Wraps on 2 baking trays for 1 min each side or until crisp; set aside on the trays. Preheat the oven to gas 6, 200°C, fan 180°C. Cook 250g frozen Mixed Sliced Peppers to pack instructions. Spread each toasted wrap with 1½ tbsp Reduced Fat Red Pepper Houmous and add the peppers. Slice a 485g pack Ready to Eat Roast Chicken Breasts, then divide between the pizzas and warm through in the oven. Top with 65g Rocket, then drizzle with olive oil to serve. Each serving contains Energy

1975kJ 470kcal 24%

Fat

Saturates

19g 5g 27% 26%

Sugars

Salt

6g 7%

1.4g 24%

of the reference intake. See page 97. Carbohydrate 36g Protein 36g Fibre 6g High in vitamin C, which supports the normal function of the immune system

FOOD | EVERYDAY

Asian fish parcels

Preheat the oven to gas 6, 200°C, fan 180°C. Lay 4 large squares of foil on a work surface and top with 4 squares of baking paper. Divide a 320g pack Edamame & Vegetable Stir Fry Mix (or Edamame & Tenderstem Stir Fry) between them. Add 2 Pak Choi, leaves separated and halved lengthways, and sprinkle each parcel with 1 tbsp water. Top with 4 frozen Hake Fillets and drizzle 1 tbsp Tesco Finest Soy, Chilli & Ginger Dressing over each. Wrap up into parcels and transfer to a baking tray. Bake for 25-30 mins until the fish is cooked through. Meanwhile, heat 2 packs of microwaveable Wholegrain Rice to pack instructions. Open the parcels and drizzle 1 tbsp dressing over each. Serve with the rice. Each serving contains Energy

1705kJ 406kcal 20%

Fat

Saturates

10g 2g 14% 10%

Sugars

Salt

5g 5%

0.8g 14%

of the reference intake. See page 97. Carbohydrate 45g Protein 30g Fibre 7g High in protein, which supports the maintenance of muscle mass

+ EXTRA HELPS If you can’t find the Edamame & Vegetable Stir Fry Mix, try the new Edamame & Tenderstem Stir Fry version instead.

GIVE ME MORE! Watch 5 ingredient video recipes at tes.co/5ingredient

RECIPES LUCY O’REILLY PHOTOGRAPHY KRIS KIRKHAM FOOD STYLING HANNAH YEADON PROP STYLING TAMZIN FERDINANDO The availability and packaging of the products shown are subject to change

Serves 4 Takes 35 mins Cost per serve £1.88

FOOD | KNOW-HOW

Too good to waste

Salad leaves

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

rom crispy lettuce to peppery rocket, bagged salad leaves are super-convenient… but have a very short shelf life, often resulting in bags of soggy leaves abandoned in the fridge. With a whopping £64m worth* of fresh leafy salad wasted every year, it’s about time we changed this. Follow our simple tips to help make leaves last longer, plus nifty ways to use them up.

STORE IT RIGHT Once opened, put a sheet of kitchen paper in the bag to absorb any moisture and help avoid slimy leaves. Store in the veg drawer of your fridge for up to two days. Only wash leaves when you’re ready to use them, and dry them in a salad spinner or by patting gently with kitchen paper.

MAKE IT GO FURTHER

WORDS TABITHA WARD PHOTOGRAPHY KRIS KIRKHAM FOOD STYLING LUCY O’REILLY PROP STYLING TAMZIN FERDINANDO *Source: WRAP

To revive wilted salad, discard any brown or slimy leaves, then put the rest in a bowl of iced water for up to an hour. This should help rehydrate them. Drain and dry thoroughly before use. Don’t add any dressing until you’re ready to serve.

USE IT UP

LETTUCE SOUP

GREEN SMOOTHIE

Fry onion and garlic in oil until softened. Add leaves (dressed leaves work too) and fry to wilt. Add veg stock, bring to the boil, then blend until smooth; season. Garnish with sliced radishes and a dollop of low-fat natural yogurt. Serve hot or chilled.

For an on-the-go breakfast, blitz salad leaves with a banana, frozen berries, peanut butter and milk in a blender until smooth. For something more substantial, add porridge oats – just make sure to add more milk to the mix.

Jamie says Make the most of salad leaves with an easy jam-jar dressing using my 3 parts oil to 1 part acid (vinegar or lemon) ratio. Maximise flavour; minimise waste.

SHOPPING | IN STORE

Summer essential

Keep your cool Stay hydrated with a stylish and sleek reusable water bottle

Drink it inâ&#x20AC;Ś

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With an insulated body to keep drinks colder for longer and a flip mouth cover for hygiene, the Go Cook Bottle, in Rose Gold and Gun Metal, is a refreshing accessory. 75

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Instant updates

Call of the wild Bring your space to life with tropical touches or a spot of animal print

1 2 4 3

JUNGLE VIBES Palm motifs and lush greenery create a light and airy atmosphere. 1 Mongolian Silver Faux Fur Cushion, £10 2 Silver Soft Cushion, £4 3 Palm Double Duvet Set, £14 4 Green Ombre Hiball Glass, £1.50

Evelliquas il ium velia sae et, utempor a ditissi del mod et, conet vel evelis

REAL LIVING | HOME

ANIMAL MAGIC Who can resist these fun mugs? Zebra Mug, £4; Girafe Mug, £4. A selection from the Bondi range also shown

#Trending Tonal black and grey brings understated glamour. Leopard Print Cushion, £8

Hot picks

SUNNY DAYS Bursts of yellow instantly brighten a bedroom.

Get that holiday feeling… RECIPES XXXXXXXXXX PHOTOGRAPHY XXXXXXXXX FOOD STYLING XXXXXXXXXXXX PROP STYLING XXXXXXXXXXXXXX

SAFARI STYLE Add animal print and nature in miniature. Grey Leopard Print Jacquard Throw, £14; Bonsai Tree, £8

STYLIST’S PICK

BEE CREATIVE We’re buzzin’ about this colourful Bee Cushion, £6

More choice in store

CLOCKWISE FROM TOP Wood-effect White Wash Frame 5 x 7in, £5; Wood-effect White Wash Frame 4 x 6in, £3; Ochre Small Tapered Table Lamp, £12; Mini Glass Terrarium, £7; Ochre Boucle Throw, £18; Llama Mug, £2; Aztec Elephant Single Duvet Set, £12; Ochre Tufted Cushion, £8; Ivory Curly Faux Fur Cushion, £8 77

The lowdown on how to get quality rest at night, from sleep expert James Wilson

e’re living in uncertain times and that can cause anxiety as well as disturbed sleep patterns. Overheated bedrooms and unsuitable bed linen can all contribute to the problem. Sleep expert James Wilson, known as The Sleep Geek (thesleepgeek.co.uk), shares his advice on how to make your routine, environment and mindset conducive to a peaceful night.

KNOW YOUR SLEEP STYLE ‘Are you a lark or an owl?’ asks James. Larks go to bed between 8pm and 10pm and wake between 4am and 6am. Owls sleep between 11pm and 8am. ‘If you’re in a relationship, there’s often a “Sleep Dictator”,’ says James. ‘If you’re an owl married to a lark who likes to go to bed early, that can be damaging for your sleep patterns. Follow your own rhythm where possible.’

CHANGE YOUR MINDSET Sleep trackers that show how much shut-eye you’ve had are all the rage, but James isn’t a fan. ‘Focus on the quality rather than the quantity. We can obsess over the amount of sleep we’ve had,’ he says. ‘We all need different amounts, so don’t worry if you’ve only had five hours.’ If you still feel alert at 11am, that’s a sign you’ve had enough kip. Keep to a consistent wake-up time, and don’t lie in.

CHECK THE TEMPERATURE A common mistake people make is having too hot a bedroom – 16 to 18 degrees is considered the ideal. Again, don’t obsess: ‘Just make sure it feels cooler than the rest of the house,’ says James.

RETHINK YOUR BEDDING James suggests couples should consider sleeping with a single duvet each or separate zip and link mattress that suits their body shape. Man-made fillings or breathable duvets, which wick the moisture away from the body, are best. ‘Start at a tog rating of 9 and add more blankets if you’re cold. If you’re a warm sleeper, start with a 4.5 tog and layer on a blanket if you need to,’ he says. Likewise, make sure you have a supportive pillow that suits your sleep style – front, back or side. James prefers man-made fibre to feather fillings as the latter can shift during the night and may not provide proper support for the neck.

BE CONSISTENT ‘People come out of their sleep cycle three to six times a night. We’re basically checking if we’re safe,’ James reveals. If noise or light levels have changed, that can wake us up. A consistent environment is what’s needed for both adults and children.

Focus on quality F rather than quantity. We can obsess over the amount of sleep we’ve had d

GET YOUR HEART RATE DOWN

Sleep tight

To sleep well, we need a drop in heart rate as well as core temperature. It’s important to put a routine in place that tells our body it’s time to wind down. ‘Drink a herbal tea or use an aromatherapy oil to relax,’ James says. It’s thought magnesium could help us nod off by helping muscles relax. Take supplements, have an Epsom salt bath or spray on magnesium oil. Try not to eat less than three hours before bed, and remember alcohol can disrupt sleep.

DON’T STRESS ABOUT SCREENS ‘Sleep problems were not invented with the smartphone,’ James says. ‘Who doesn’t use their phone before bed? The phone is not the problem, it’s what we’re doing on it.’ He advises avoiding apps that might trigger a rise in our heart rate, like checking social media or reading work emails. Watch light-hearted programmes rather than a horror movie or true-crime doc.

18°C

16-18°C is considered the ideal bedroom temperature

REAL LIVING | HOME

WE SUGGEST… 1 Kalms Night, 21 tablets, £5 (24p/each) 2 Kalms Night Tabs, 50 tablets, £4 (8p/each) 3 Nytol Sleep & Calm Elixir, 100ml, £6 4 Nytol Herbal, 30 tablets, £5 (17p/each) 5 Nelsons Rescue Remedy Night, 10ml, £7.60 6 Soft Touch 4.5 Tog Double Duvet, £10 7 Forever Full Pillow £12 (Pair)

4 5 6

WORDS LEBBY EYRES Sleep supplements are suitable for adults over 18. If pregnant or breastfeeding, check with your doctor or pharmacist before taking

M Make sure you have a supportive pillow that suits your sleep style – front, back or side e

Are your trainers letting you down?

Say no to buying a new pair

ÂŁ6

REAL LIVING | HOME

Focus on

Gardening

While you’re at home, give your outdoor space some love. Our exper t tips will help you create your own mini oasis

4 2

5 6

1 Terracotta Pot, £4.50 2 Telescopic Loppers, £13 3 Digging Fork, £10 4 Digging Spade, £10 5 General Purpose Garden Shears, £6; 6 Terracotta Scratched Rim Patavium Pot, from £3.50 7 Hose Reel Set (25m), £20 8 Sprayer 0.33ltr, £1 9 Anvil Secateurs, £5 10 Watering Can 6.5ltr, £3 11 Kneeler, £1

Turn over for tips 81

REAL LIVING | HOME

EXPLORE YOUR SPACE ‘Find out which direction your outdoor space faces by using a compass app on your phone,’ suggests Alice Vincent, author of Rootbound: Rewilding a Life and founder of @ noughticulture. ‘South-facing gardens get the most sun – ideal for lots of flowers, vegetables and fruits. If it’s north-facing there’s “shade gardening”, which is easier to look after. Ferns, shrubs and woodland plants do well in shade.’ Search the internet for shade-loving plants.

HELP THE PLANET

You can have a beautiful outdoor space and help wildlife flourish at the same time. Create a pollinatorfriendly zone by planting lavender, geraniums and buddleia, which are great sources of food for bees and butterflies. Children will love to help with this and then spot the different varieties of butterflies. It also helps them to understand the importance of nature’s vital ecosystem.

Briers All Seasons Gloves, £2; Stainless-Steel Trowel, £2.50

GROW WITH KIDS +

EXTRA HELPS The garden is a great place for children to learn. Look out for bugs, beasties and birds, and get them to draw their findings.

‘Sow seeds because it’s fun to see what comes up (but don’t be afraid to use plug plants – seedlings that have been grown first in trays – too; most gardeners use both),’ says Alice. ‘Courgettes are brilliant as they have really big seeds, so kids can hold onto them easily when sowing. Sunflowers are always a favourite, while nasturtiums are good for little hands too, look beautiful and sprout easily. You can also eat the flowers and the leaves, which have a peppery taste. Sweet Williams are easy to grow and are a great cut flower. Anything you can eat or enjoy in a vase – basically celebrate what you’ve grown – is great.’

WORDS FRANCESCA BROWN PHOTOGRAPHY TOM REGESTER PROP STYLING REBECCA NEE SET BUILDER TIM WARREN

LOVE YOUR SOIL ‘Healthy soil means healthy plants,’ says allotment gardener and artist Zoe Naylor (zoesgardenprints.com). ‘The fewer chemicals, the better. A garden is an ecosystem and there are lots of things in the soil such as insects, bacteria and microorganisms, so chemicals can upset that. I try to use organic fertilizers and manure, depending on what I’m growing (tomatoes and courgettes love manure, but carrots and root veg prefer lighter, sandier soil).’ With many councils suspending garden waste and recycling collections recently, there’s no better time to start your own composting system. Dead leaves, weeds, wood chippings, kitchen waste, paper and cardboard create a nutrient-rich fertilizer for soil. Grass clippings can also be recycled in the garden: applying a layer to the surface of the soil (mulching) helps to keep in moisture and suppress weeds.

ADVERTORIAL PROMOTION

The big clean-up With more time indoors, grab the oppor tunity to tackle those cleaning jobs you don’t usually get round to

efore you start, draw up a list of tasks. Be realistic and aim to do a little each day. Don’t forget to get some fresh air in to keep your home ventilated. And for the tough jobs, check out these hard-working helpers from HG, because HG does what it promises.

TACKLE DRAINS Showers, baths and sinks all get clogged up by hair. HG Hair Unblocker 450ml, £6 (£1.33/100ml), can sort that; just pour it down the drain, leave for an hour or more, then rinse. HG Duo Unblocker 2 x 500ml, £8 (80p/100ml), is great for dispersing fat and food scraps in sinks.

BLITZ BATHROOMS Attack problems like limescale and mould before they take hold. Use HG Scale Away Foam Spray 500ml, £3 (60p/100ml), to get rid of dull limescale and leave surfaces sparkling. Spray HG Mould Spray 500ml, £5 (£1/100ml), on mould spots on tiles and seals and leave for 30 minutes before rinsing off.

TOOL UP

REMOVE GREASE

Follow the pack instructions and you won’t need rubber gloves for HG products. Sponges and microfibre cloths will be handy. A squeegee is also useful for showers.

Keep your oven in top condition with HG Grease Away 500ml, £3 (60p/100ml), or get to work on caked-on grease with HG Oven Grill & Barbecue Cleaner 500ml, £5 (£1/100ml). They’ll have grills gleaming in no time.

Explore the full range of quality HG home-cleaning products in store

Activewear

Keep on moving The gym and fitness classes might have stopped for a while, but you can still work out at home

oing to the leisure centre or gym is often a social thing – but when heading out isn't an option, it doesn't mean you need to miss out either on exercise or enjoying it with fitness pals. When working out at home, connect with friends online so you feel like you’re in it together, or pull on your best fitness gear and take part in an online workout – even though you may be in your living room, you’ll soon realise you’re not alone! 1 F&F Palm Print Shorts, £12.50 2 F&F Vest, £10

3 F&F Workout Leggings, £12.50 4 1kg Dumbbell (pink), £3; 2kg Dumbbell (purple), £4.50 5 F&F Trainers, £18

FOR YOU | FASHION

EXTRA HELPS For free at-home workout ideas, see page p14.

WORDS JENNY WACKETT PHOTOGRAPHY TOM REGESTER PROP STYLING REBECCA NEE SET BUILDER TIM WARREN Products subject to change and availability

6 F&F Oversized Tee in Mint, Sea Blue or Yellow, £8.50 each

7 F&F Grey Leggings; Black Leggings, £10 each 8 Resistance Band Set, £7.50 9 Skipping Rope, £6

10 F&F Palm Print Cropped Leggings, £16

Vitamins and minerals

We all know we need vitamins and minerals, so weâ&#x20AC;&#x2122;ve covered the impor tant ones, what they do and where to get them

itamins and minerals are essential nutrients we all require in small amounts. Most people can get them from a balanced diet. However, those cutting out certain food groups, or at specific life stages, may need to consider a supplement to avoid deficiency.

SIGHT IGH SAVIOUR

Vitamin ami A There are two forms vitamin of vitam m A: retinol and betacarotene. ene Retinol comes from animall pr products, such as dairy, whereas beta-carotene is found mainly in orangecoloured foods, such as carrots and orange peppers. Vitamin A aids vision and the normal function of your immune system.

25%

the proportion of women whose iron intake is below the recommended level*

WORDS TABITHA WARD PHOTOGRAPHY TOBY SCOTT PROP STYLING MORAG FARQUHAR * Source: The National Diet and Nutrition Survey

Are you getting enough?

REAL LIVING | WELLBEING

RG GIVERS ENERGY

B vi itam m vitamins help our bodies release energy from so not n getting enough can leave us feeling food, so The are eight types of B vitamin, but the tired. There most noteworthy not are folic acid (B9) and B12. Folic acid is important during pregnancy as it helps reduce the risk of neural tube defects in babies. As a result, a supplement is recommended for those trying to get pregnant, and in the first 12 weeks of pregnancy. B12 is found in animal products, such as meat and dairy. For vegans, it’s worth considering a B12 supplement or eating fortified foods.

C D IMMUNE SYSTEM HELPER

THE SU SUNSHINE VITAMIN MI

Vitamin C is found in fruits like oranges, but did you know es, b peppers and broccoli actually contain more? Vitamin C is needed for the normal function of your immune system.

Diversity and colour in what you eat are a great way to get a variety of vitamins and minerals into your diet

Vitamin n D is made when skin is exposed n ski sunlight for a short to sunli period. It helps us absorb phosphorus and calcium, which keep our muscles and bones healthy. It’s in food too, but it’s hard to get enough from food alone, so supplements of 10mcg per day are advised in autumn and winter, and when you can’t get outside often.

E K ANTIOXIDANT HERO

Vi itam E is a fat-soluble Vitamin antioxidant that supports the protection of cells stress. It’s from m oxidative ox ffound d in i an abundance of foods, but we absorb it best in fat-rich foods, such as nuts and avocados.

THE HEALER

Vitamin K plays a role in healing Vit cuts cu u by helping your blood clot, which w hic helps wounds heal. Keep your levels up by eating lots ur le of green een veg, such as spinach and broccoli.

KIDS AND VITAMINS The Department of Health recommends children aged six months to five years take vitamin A, C and D supplements (unless they’re drinking 500ml infant formula a day). Some kids are eligible for free vitamins on the NHS; visit healthystart.nhs.uk for info.

Minerals CALCIUM Calcium is needed at every age for strong bones and teeth. It’s especially important during puberty, old age and for mothers when breastfeeding. The best sources are dairy and fortified alternatives. IODINE We need iodine to make essential hormones for our metabolism. Adequate iodine intake is especially important during pregnancy and infancy, as it’s needed for brain development. Find it in seafood, dairy products, and fortified plantbased milk alternatives. IRON Iron is needed to make red blood cells, which transport oxygen around the body. Not getting enough can leave you feeling tired, so we need to make sure we are eating plenty of iron-rich foods. Red meat is one of the richest sources as it’s easily absorbed, but it’s also found in plants such as lentils, as well as dried figs and apricots. POTASSIUM This mineral controls fluid balance in the body and helps us keep a steady heartbeat. Bananas are known for being potassium-rich but avocados and sweet potatoes are also sources. MAGNESIUM This mineral helps regulate muscle and nerve function. It’s naturally found in many foods, including wholegrains and green vegetables. ZINC Zinc helps our wounds heal, as it assists in making new cells. Find it in meat, shellfish and wholegrain foods. The amount of zinc you need increases as you age.

Clubcard keeps kids busy! Get great value savings: triple your Clubcard points to spend with Tesco Reward Par tners Learn together Make learning fun with an engaging yet educational magazine through your letterbox each month thanks to Clubcard. Subscriptions start at £35*** but you can exchange your Clubcard points for three times their value to put towards them. Each issue of StoryBox, aimed at kids aged three to eight, has a chunky story packed with memorable characters, while AdventureBox, for ages six to nine, has easy-to-read chapters, comic strips and word searches that will help build literacy skills. Older kids from nine to 12 can dive into a world of exploration with DiscoveryBox, which will introduce them to different cultures, countries and lifestyles, and covers nature, science and history.

Entertainment time Home-schooling is important, but kids need downtime too. Exchange your Clubcard points for three times their value and get a NOW TV Pass to keep you and your little ones entertained. The NOW TV Kids Pass costs £3.99 a month – which is just £1.50 in Clubcard vouchers – and offers thousands of ad-free episodes of faves such as PAW Patrol, Alvinnn!!! And The Chipmunks, and Moominvalley.

to you, or accessed via the app REWARD PARTNERS

• Vouchers are worth 3x the value to spend with our Clubcard Reward Partners • Use for gifts, home essentials and more • Part-pay with vouchers; top up with cash

£10 Tesco Clubcard Vouchers = £30 to spend with a Reward Partner**

GET THE APP • Your Clubcard is always handy • Collect points, check your balance and access vouchers

HOW IT WORKS

• £1 spent = 1 point • Points = vouchers • Vouchers are sent

Or 1 point per £2 spent on fuel at Tesco petrol stations or 1 point per £3 at Esso petrol stations with a Tesco Express. For details, visit secure.tesco.com/clubcard/collect-points. Terms and conditions apply. See tesco.com/clubcard for more information. Calculation given is an example only. Please see the website for more details. ***For five issues over six months

CLUBCARD PROMOTION

FOR YOU | BEAUTY

Self tanning

Golden hour

Get sunkissed holiday skin at home with our exper ts’ top tanning tips

‘

Exfoliate thoroughly at least 24 hours before applying self-tan

SCRUB UP Buffing with a body scrub removes dead skin cells and helps to ensure even results. ‘Pay attention to knees, elbows and ankles, where skin is prone to dryness,’ says Michaella Bolder, Tanning expert for St Tropez. Follow with moisturiser.

OUT OF REACH? ‘A spray or mist-on formulation is the easiest way to tan hard-to-reach places,’ says Michaella.

PERFECT SHADE ‘Patch testing is the safest way to determine the best shade for you,’ says beauty expert Leighton Denny MBE. ‘If you need a quick fix and don’t have time to test, use the lightest shade you can find. It’s easier to build up colour than to take it away!’

4 2 1 L’Oréal Paris Sublime Bronze Gradual Tan Lotion 200ml, £7 (£3.50/100ml), moisturises and tans in one go. 2 St.Tropez Self Tan Purity Face Mist 80ml, £20, (£25/100ml), develops into a natural tan. 3 Bondi Sands Gradual Tanning Milk 375ml, £12 (£3.20/100ml), is enriched with aloe vera and vitamin E. 4 Try an express mousse – Skinny Tan 150ml, £22 (£14.67/100ml). 89

FOR YOU | BEAUTY

1 Try Garnier Ambre Solaire Natural Bronzer Mist 150ml, £11.50 (£7.67/100ml), for a rapid tan. 2 St. Tropez Gradual Tan In Shower 200ml, £15 (£7.50/100ml), activates on wet skin. 3 Palm Bay Gradual Self Tanning Lotion 200ml, £4 (£2/100ml), is a great lotion for a small price. 4 Grab a St. Moriz Professional Tanning Mousse 200ml, £5 (£2.50/100ml).

A mitt makes application so much easier, more even – and you won’t end up with telltale orange palms!

+ EXTRA HELPS

MAKE A PIT STOP Underarms can be tricky to tan. ‘To avoid over-tanning this area, shave at least 24 hours before you tan and avoid deodorant,’ says Michaella. ‘Apply less product here, or use

a mist-on tanner for more subtle results.’

WORK FROM TOP TO TOE For pro results, be methodical. ‘Start with your upper body and work downwards,’ advises Michaella.

‘Focus on one area at a time. Do one arm, working in long, circular strokes for an even finish.’ Repeat on the rest of your body.

STAYING POWER ‘Prolong your tan by moisturising – it will

lock in colour, keep skin hydrated and prevent any dry or flaky patches,’ says Leighton. ‘And avoid saltwater, chlorine and hot baths, which can speed up fading and cause patchiness.’

WORDS KARENA CALLEN PHOTOGRAPHY DENNIS PEDERSEN PROP STYLING INDIA JACKSON

A little me-time can have a positive impact on how you interact with others. Grab a slot – even if it’s only 20 minutes.

If the worst happens, I know that Dogs Trust will care for him

When I’m not here to love him, I know that Dogs Trust will be Now I’ve got my free Canine Care Card, I have complete peace of mind. It guarantees that Dogs Trust will love and look after my dog if I pass away first. Dogs Trust is the UK’s largest dog welfare charity with 20 rehoming centres nationwide and they never put down a healthy dog.

Apply now for your FREE Canine Care Card Email:

ccc@dogstrust.org.uk

Please quote “334468”

www.dogstrust.org.uk This service is currently only available for residents of the UK, Ireland, Channel Islands & the Isle of Man. Registered Charity Numbers: 227523 & SC037843.

Prize draw

The me-time box Win one of 10 beauty boxes filled with goodies to protect your skin and hair

1 Moisturising, sun-shielding and lightweight, Simple Triple Protect Moisturiser SPF30* 40ml, £6 (£15/100ml), does it all. 2 With all the nourishing properties of argan oil, Hask 5-in-1 Leave-In Spray Conditioner 175ml, £7 (£4/100ml), is a marvel.

2 5

3 Get glowing and protected skin in one hit with Simple Protect ’N’ Glow Radiance Booster* 50ml, £7 (£14/100ml). It’s SPF30 and glides on like a serum.

1 4

5 Containing a tan accelerator, Piz Buin Tan & Protect Sun Spray SPF30 150ml, £12 (80p/100ml), helps you towards an even tan while giving UVA/ UVB protection. 6 Nivea Sun Lip Care SPF30 4.8g, £1.50, keeps the delicate skin on your lips protected.

For your chance to win

The prize draw is open to UK residents aged 18+. Normal exclusions apply. Opening date 00:01 on 6 May 2020. Closing date is 23:55 on 9 June 2020. One entry per household. Internet access required for entry. Ten winners randomly drawn. Ten prizes, each prize is a hamper box containing 1 x Simple Triple Protect Moisturiser SPF30 40ml, 1 x Hask 5-in-1 Leave-In Spray Conditioner 175ml, 1 x Simple Protect ’N’ Glow Radiance Booster 50ml, 1 x John Frieda Frizz Ease Weightless Wonder Crème 250ml, 1 x Piz Buin Tan & Protect Oil Spray SPF30 150ml, 1 x Nivea Sun Protect Caring Lip Balm. Products may differ in appearance from images shown. Promoter: Tesco Stores Limited, Tesco House, Shire Park, Kestrel Way, Welwyn Garden City AL7 1GA. Read the full terms and conditions at tes.co/metimeboxmay before entering.

To be in with a chance of winning one of 10 me-time boxes, enter at tes.co/metime boxmay by 23:55 on 9 June 2020. Please read the full terms and conditions online before entering.

PHOTOGRAPHY DENNIS PEDERSEN PROP STYLING INDIA JACKSON * The Simple Protect ‘N’ Glow range will be available in stores from 29 June 2020

4 Let John Frieda Frizz Ease Weightless Wonder Crème 100ml, £7, work wonders on dry, frizzy or fine hair.

FOR YOU | GIVEAWAY

Prize draw

STYLE REFRESH T ired of your inside space? Win one of 5 giftcards wor th £100 to give it a quick update

With our lives changing dramatically right now, we need something to cheer us up. As we’re spending more time indoors, here’s a chance to win one of five £100 giftcards to spend on your home. You could refresh your living room with gorgeous soft furnishings and nature-inspired accessories, or freshen things

up in your bedroom with beautiful bed linen and fluffy new pillows. Or maybe you’re on the lookout for some quality cookware for the kitchen? If you’ve been inspired by the new home ranges featured in this issue, then enter our fabulous free prize draw. Simply fill in the online entry form.

For your chance to win… …visit tes.co/giftcards and fill in the entry form by 23:55 on 9 June 2020.

The prize draw is open to UK residents aged 18+. Normal exclusions apply. Opens 00:01 on 6 May 2020. Closes 23:55 on 9 June 2020. Only one entry per household. Internet access required for entry. There will be five winners randomly drawn. Each prize is a £100 Tesco giftcard to use in any UK Tesco store. Giftcard cannot be used online or at a Tesco petrol station. Winners will be notified by email/phone within 28 days of the closing date. Promoter is Tesco Stores Ltd, Tesco House, Shire Park, Kestrel Way, Welwyn Garden City AL7 1GA. Read the full terms and conditions at tes.co/giftcards before entering.

Find the right solutions for you

For blemishprone skin

UK/NG/19-14491a

For blackheadprone skin

For spotprone skin

REAL LIVING | MONEY

Your finances

A healthy balance

WORDS LAURRA WHATELEY ILLUSTRATION ADAM QUEST * Source: Money and Mental Health Policy Institute

The link between our finances and our mental health is strong. Here are some exper t tips on looking after yourself DEBT KEEPS ME UP AT NIGHT You are not alone. And while the temptation is to ignore a problem, debt charity StepChange says the sooner you seek help, the better. After the Covid-19 outbreak and with banks offering mortgage payment holidays, now is the ideal time to face your money worries. Try the anonymous tool at stepchange. org/coronavirus, which will help you prioritise debts. Taking positive steps to address your finances should help you worry less… and sleep better. MY PARTNER AND I CAN’T AGREE ON MONEY Family counselling service Relate cites money as one of the most common disagreements between couples and, with many of us seeing our cashflow impacted recently, it’s no surprise tensions run high when money is discussed. ‘There is no one-sizefits-all approach to how you manage your money,’ says Relate

counsellor Dee Holmes. But ‘contracting’, which Relate uses in the counselling room, can help. Couples create a verbal contract about how to spend and save. You might have a joint account for household expenses, plus a set amount you promise to save, then separate accounts for personal spending. Try the ‘living together agreement’ guide on advicenow.org.uk to get started.

you’re self-employed, find out what benefits and grants you’re entitled to (visit entitledto.co.uk). If you’re on a salary, ask your employer. Next, look at what outgoings you can pause or cancel, such as subscriptions. Do an audit of your bills. Are you on the best deals? Lots of apps can help you keep track of your money; try moneydashboard.com, which lets you view all your financial accounts in one place, or Emma (emma-app.com), which helps highlight bills and outgoings you could trim back on. ‘When you understand more about your behaviour, you can think about what might help,’ says Stephen Buckley, head of information at charity Mind. ‘Sometimes just being aware can help you feel more in control.’

MY FINANCIAL SITUATION HAS CHANGED. HOW DO I CUT BACK? Changing your lifestyle and spending habits isn’t easy, but you can make it less stressful. If

If your finances and mental health have been affected recently, visit mentalhealthandmoneyadvice. org/en for help and support.

Those with mental health conditions are more than three and a half times more likely to be in problem debt*

XXXX | XXXXXXXX

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SAVINGS

RECIPES XXXXXXXXXX PHOTOGRAPHY XXXXXXXXX FOOD STYLING XXXXXXXXXXXX PROP STYLING XXXXXXXXXXXXXX

THIS ISSUEâ&#x20AC;&#x2122;S BRANDS INCLUDE:

See in-store magazine for coupons.

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FOOD | RECIPE INDEX

O r a n g e, chilli & basil spritz p55

K a l e, c h i c k p e a & av o c a d o s a l a d p 5 3

Ve g a n Thai green c u r r y p27

Your recipes

GET COOKING MEAT & POULTRY Charred lettuce Caesar salad 27 Chicken & tomato stew 25 Harissa turkey burgers 64 Meatball noodle bowls 34 Spiced houmous & chicken ‘pizzas’ 69 Spicy chicken & couscous salad 66

FISH & SEAFOOD Asian fish parcels 70 Mexican-style prawns 54 Radish & crab salad 28 Sardine & tomato spaghetti 63

VEGETARIAN & VEGAN Baked potatoes with tomato butter beans 66 Bean curry 34 Chilli non carne 12 Kale, chickpea & avocado salad 53

Lettuce soup 72 Mexican-style baked eggs 34 Pea & potato frittata 64 Pepper & tomato pasta traybake 38 Smoky chilli baked beans 38 Speedy quiche traybake 42 Spiced Jersey Royals 29 Spicy seed mix 51 Traybaked eggs 40 Vegan Thai green curry 26

SWEET TREATS & DRINKS Classic rice pudding 60 Elderflower & raspberry pots 98 Grapefruit infused water 49 Green smoothie 72 Orange, chilli & basil spritz 55 Pineapple & mint granita 56 Watermelon infused water 49

Please always check labels carefully to ensure ingredients meet your dietary requirements, especially if you have an allergy. Our symbols take into account the ingredients listed on the packaging only. Please always check for any 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. 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. Due to ongoing uncertainty, prices and availability may be more susceptible to change than usual. 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

FOOD | WEEKEND

Treat time

Oh, go on then All you need are fresh raspberries and a few basics to make this fruity desser t

Elderflower & raspberry pots

Put 300g quark in a bowl with 2 tsp vanilla extract and sieve over 50g icing sugar. Gently stir together for 1 min until the sugar is combined and the consistency is light. Put 250g raspberries in a small bowl with 3 tbsp elderflower cordial and gently mash to a soft, crushed consistency. Zest 1 lemon; stir half through the raspberry mixture. Put a dessertspoonful of the raspberry mix into 4 bowls or glasses. Top each with a quarter of the quark mixture, then divide the remaining raspberry mix between them. Garnish with 20g toasted flaked almonds and the remaining lemon zest. Eat immediately, or chill for up to 4 hrs. Each pot contains Energy

Fat

721kJ 170kcal 9%

3g 5%

Saturates

Sugars

Salt

<1g 26g 0.1g 2% 29% 1%

of the reference intake. See page 97. Carbohydrate 27g Protein 10g Fibre 2g High in protein, which supports the maintenance of muscle mass

RECIPE GEORGINA FUGGLE PHOTOGRAPHY KRIS KIRKHAM FOOD STYLING HANNAH YEADON PROP STYLING TAMZIN FERDINANDO

Makes 4 x 200ml pots Takes 15 mins Cost per serve ÂŁ1.31

Delicious yoghurt on fruit compote

ITALYâ&#x20AC;&#x2122;S NO.1 PASTA. SINCE 1877.

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