Tesco magazine - May 2021

Welcome to your special health issue of Tesco magazine. We’ve been working hard to bring you healthy recipes, tips and ideas that are super-simple to follow; before you know it, you’ll be eating well and feeling great for summer and beyond. The best bits? It won’t cost a bomb, plus everything tastes amazing! Jamie’s veg-packed recipes are each brilliant on their own, but combine into a fab platter to share outdoors (weather permitting), p34. There’s also a plan for your weekly family meals, p80, and we’ve created a really useful snack guide, p32. Of course we wouldn’t let the Bank Holiday slip by without a barbecue, so you’ll find some vibrant, budget-friendly ideas for the grill, p41. Yes, they’re all healthy too! Last but not least, check out our brand-new regular health section, from p21, where this month we look at how eating well can boost your mental wellbeing. To your good health!

Lauren Rose-Smith,

EDITOR Jamie Oliver, HEALTH AMBASSADOR FOR TESCO

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What to watch out for

Helping you stay healthy

We’ve pulled out all the stops this issue so it’s easier for you to make healthier lifestyle choices

Brand-new health section

We’re excited to launch our regular mini guide to health, p21. Each issue, you’ll find advice from health experts, each helping you towards your health goals.

All our recipes are healthy!

We’ve tested and retested every recipe this issue to make sure they have green and amber reference intakes, meaning they won’t be high in sugar, salt, fat or saturated fat.

32 healthy recipe ideas inside

EXPERT ADVICE

Our wide range of experts will give you the best possible health advice. There are extra tips from Jamie Oliver, and we’ve had a snoop into the shopping habits of Dr Rupy Aujla – see p30.

SNACK BETTER

If grazing’s your thing but you’d like to make healthier choices, turn to our snacking guide, p32.

Easy-to-spot icons

From boosting your protein to giving you energy, we’ve labelled our recipes so you can see exactly what they’re good for…

Good for muscles

Protein supports the maintenance of muscle mass

…or if you simply want to get more of your 5-a-day, reduce your fat intake or eat less salt, we’ve highlighted recipes that are great for things like that too.

Look out for Jamie’s tips in the magazine, where he gives us his suggestions for even more ways to make the most of vegetables

Jamie Oliver Health ambassador

CONTENTS MAY

THE TEAM

EDITORIAL

Editor Lauren Rose-Smith

Deputy editor Jo Wooderson

Acting deputy editor Rhona Mercer

Food editor Elli Donajgrodzki

Acting food editor Clare Knivett

Chief sub editor Art Young

Deputy chief sub editor Rob Goodway

Senior sub editor Jenny Wackett

Writer Bryony Bowie

Editorial assistant Jess Herbert

ART

Art director Nina Brennan

Acting senior art editor Dean Buckley

Senior designer Sarah Prescott

Designer Freddie Stewart

CREATIVE SOLUTIONS

Commercial content editor

Victoria Boland

Commercial content manager

Hannah Sherwood

Creative solutions art editor

Melanie Robinson-White

CONTENT AND PUBLISHING

Content director Rachael Ashley

Food director Jenny McIvor

Group managing editor Kate Best

Group art director Aileen O’Donnell

Account director Hannah McDonald

Account manager Renée Lo

Account executive Saadia Osman

PRODUCTION

Production director Vanessa Salter

Production manager Deborah Homden

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

Financial director Jane Moffett

WITH THANKS TO Louise Burfitt, Rachel Linstead, Marion Lyons, Leo Roberts, Sophie Taylor

TESCO

Acting head of content Daniel Porter

Publishing manager Cintia Welch

ADVERTISING SALES dunnhumby Ltd

Senior campaign manager Kaajal Nath

45

FOOD

105 Your recipes

All the recipes in this issue

WEEKEND

9 May harvest

Green is the colour for this month’s best fresh produce

41 Weekend wonders

Our Bank Holiday barbecue is big on taste, light on budget

55 Spanish tapas

These dishes bring the flavours of Spain to any British sunset

67 Non-alcoholic drinks

EVERYDAY

61 5 ingredient

A time-saving dinner created with a handful of ingredients

80 5 for under £25

Reader-approved family meals to serve four, all for under £25

KNOW-HOW

32 Snack better

Get more from your snacks with our brilliant bite-sized ideas

34 Jamie Oliver

Three veg-rich dishes to create an alfresco sharing spread

50 Chef Derek Sarno

Advertising sales manager

Campaign managers Caroline Dodds, Alex Doyle

Tom Glenister

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

Our magic mocktails have all the taste… without the alcohol

106 Finest moments

This simple snack is best enjoyed outdoors. Cocktail optional!

This filling white bean stew packs flavour and goodness

52 Focus on: Tomatoes

You say tomato, we say which particular ones do you mean?!

71 Hydration hacks

Are you drinking enough water?

Our ideas can help you top up

73 Infused waters

Ring the changes with this trend for healthier drinks

74 Step-by-step

Samosas get a healthy twist in this easy-to-follow masterclass

76 Fresh fish

Find out about choosing, storing and cooking with fish

88 Too good to waste: Peppers

So many colours… and so many ways to avoid throwing any away

WINE

63 Pick of the bunch

Straight from the grapevine: wine news, trends and tips

64 Holiday in a bottle

Be instantly transported to Portugal with a glass of this red

SHOPPING

REAL LIVING COMMUNITY

49 Over to you

Join in the conversation: your pictures, posts and thoughts

79 Eco stories

How Tesco is prioritising family health without compromising taste

91 Summer essentials

Bring on the sun! We can’t wait to take these fun drinks jars outside

92 Outdoor eating

Rainbow picnicware keeps things bright even when clouds gather FAMILY

96 Skin protection

Expert advice on what, where, when and why to use sunscreen

103 Your finances

Helpful tips to build your savings without feeling the pinch IN STORE

14 Best buys

Discover new products to help kick-start a healthier diet

FOR YOU

95 Active wear

Get motivated for exercising with stylish F&F workout gear BEAUTY

98 Solution series: Feet

Pedicure like a pro and you’ll soon be ready to bare all…

CONTRIBUTORS

JAMIE ROBINSON

Tesco executive chef, product development

Veg is the word for Jamie R as summer beckons. Find out what he’ll be eating, p14.

EMMA ELVIN

Senior clinical advisor, Diabetes UK

Emma myth-busts diabetes and gives us the important facts that we all need to know, p22. He advocates healthy eating – so what’s in his shopping basket? We reveal all on p30.

DEREK SARNO

Tesco’s director of plant-based innovation

Want to know how to pack in the protein on a vegan diet? Derek has some answers, p50.

YOUR HEALTH

Whatever feeling good means to you, our brand-new section is packed with tips and expert advice to help you get closer to your goals. Get started on p21.

Tesco magazine is published 11 times a year for Tesco by Cedar Communications Ltd. ISSN 2634-0720. All magazine enquiries should be addressed to Cedar Communications Ltd. Cedar believes in the highest standards in journalistic integrity. Please email karen.huxley@cedarcom.co.uk with any comments or complaints. Tesco magazine does not accept unsolicited contributions. Editorial opinions expressed in this magazine are not necessarily those of Tesco or Cedar, and the companies do not accept responsibility for the advertising contents. All products subject to availability in selected stores while stocks last. Product availability in Wales is subject to local Covid-19 guidance. 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.

DR RUPY AUJLA GP and author

May harvest

IN SEASON

Fresh flavours bring out the best in this month’s recipes

Mint

Add to both sweet and savoury dishes for a fresh taste

Need to know To store, wrap stems in damp kitchen paper and pop in the fridge.

SALMON WITH MINT, STRAWBERRY & MELON SALSA

Serves 4

Takes 25 mins

Cost per serve £2.34

1 tsp coriander seeds

200g strawberries, hulled and chopped

175g cantaloupe melon, peeled and deseeded

1 lemon, zested, plus 2 tbsp juice

30g fresh mint, leaves finely shredded

1 tbsp extra-virgin olive oil olive oil spray

2 x 260g packs boneless salmon fillets

1 Preheat the oven to gas 4, 180°C, fan 160°C. To make the salsa, toast the coriander seeds in a dry frying pan over a medium heat for 2 mins or until fragrant, shaking the pan occasionally. Crush roughly with a pestle and mortar, then tip into a mixing bowl with the strawberries, melon, lemon zest and juice, mint and 1 tbsp oil; season and set aside.

2 Spray a large, ovenproof frying pan with oil and set over a medium heat. Add the salmon, skin side up, and fry for 3 mins or until golden brown. Flip over, season with

pepper and transfer to the oven. Bake for 10 mins or until just firm and cooked through. Serve with the salsa spooned over.

Get some energy

This recipe is high in vitamin B12, which supports the reduction of tiredness

Support your bones

This recipe is high in protein, which supports the maintenance of normal bones

Little Gem lettuce

The smaller, central leaves are sweeter

Need to know A Little Gem lettuce is 1 of your 5-a-day.

GRILLED CHICKEN CAESAR SALAD WITH HERBY FLATBREADS

Serves 4

Low in saturates

Takes 20 mins

Cost per serve £2.22

2 large garlic cloves, crushed

15g fresh parsley, finely chopped, plus extra leaves to serve

15g fresh thyme, leaves chopped

2 lemons, zested and juiced

1 tsp Dijon mustard

2 tbsp Greek-style yogurt

3 tbsp extra-virgin olive oil

2 x 300g packs chicken breast fillets

4-pack Deli Kitchen Greek-style flatbreads

2 x 2-packs Little Gem lettuce, halved lengthways

½ cucumber, peeled and pared into long strips, core discarded 30g Grana Padano, pared into shavings

1 Preheat the oven to gas 5, 190°C, fan 170°C. Divide the garlic, parsley, thyme and lemon zest between

2 bowls. Add the juice of 1½ lemons to one of the bowls, followed by the mustard, yogurt, 2 tbsp water and 1½ tbsp oil; whisk together to make a dressing. Season; pop in the fridge.

2 Stir the remaining 1½ tbsp oil into the second bowl; season. Brush a little over the flatbreads, then arrange on a baking sheet. Brush more of the oil over the cut surfaces of the Little Gems and set aside.

3 Lay the chicken breasts on a board, ‘opening’ them up as much as possible. Bash the thickest parts gently with a rolling pin so the breasts

are an even thickness. Add them to the second bowl and turn to coat

4 Heat a large griddle or frying pan over a high heat until smoking hot. Cook the chicken in a single layer for 3-4 mins each side, turning, until well-coloured and cooked through. Transfer to a plate and squeeze over the remaining lemon. Keep the pan on the heat and add the lettuce halves, cut side down. Cook for 1-2 mins until beginning to char, then transfer to a board.

5 Bake the flatbreads for 7 mins until warmed through. Meanwhile, slice the chicken breasts crosswise into strips and stir the dressing well. Divide the flatbreads between serving plates and top with the lettuce, cucumber and chicken. Serve with the dressing and cheese.

Each serving contains

Peas

Peas are part of the legume family

Need to know British peas are in season May to November.

SUMMER PEA MINESTRONE

Serves 4

Low in fat Low in saturates

2 of your 5-a-day

Takes 40 mins Cost per serve £1.94

1 tbsp olive oil

1 onion, finely chopped

2 celery sticks, trimmed and chopped

2 garlic cloves, finely chopped

1 vegetable stock pot, made up to 1.4ltrs

180g pack runner beans, trimmed and sliced into 1cm pieces

250g bunch asparagus, trimmed and sliced into 1-2cm pieces

2 x 160g packs garden peas

250g orzo (or other small pasta)

1 lemon, zested, plus 2 tbsp juice

4 tsp Tesco Finest fresh basil pesto 10g fresh basil leaves, torn if large

1 Heat the oil in a large saucepan over a low heat. Add the onion, celery and a pinch of salt and cook, stirring, for about 8 mins until soft and translucent. Add the garlic, cook for 1 min, then add the stock. Bring to the boil, then reduce to a simmer.

2 Add the runner beans and asparagus and simmer for 2 mins. Add the orzo and simmer for 4 mins more, then add the peas; simmer for a final 4 mins. Remove from the heat, set aside for 2 mins, then stir in the lemon zest and juice.

3 Divide the soup between 4 bowls, then add 1 tsp pesto to each bowl and scatter with the basil leaves.

Jamie Oliver Health ambassador

Minestrone is brilliant for using up all sorts of veg, such as beans, broccoli and spinach

Rocket

This peppery salad leaf is also known as rucola or arugula

Need to know Use to top pizza or wilt into pasta dishes.

ROCKET & CHICKPEA SALAD WITH PESTO DRESSING

Serves 6 freeze pesto only

Low in salt

2 of your 5-a-day

Takes 20 mins Cost per serve £1.53

1 small red onion, very finely sliced

1 lemon, juiced

2 x 60g bags wild rocket

50g walnut halves, toasted

2 garlic cloves, crushed

50ml extra-virgin olive oil

30g pack fresh basil

30g grated pecorino

2 x 400g tins chickpeas, drained

1 large cucumber, finely sliced

2 x 220g packs cherry tomatoes, halved

Support your bones

This recipe is high in protein, which supports the maintenance of normal bones

1 Toss the onion with half the lemon juice and a small pinch of salt in a non-metallic bowl. Set aside for 15 mins, stirring now and then. The onion will soften and turn pink.

2 Meanwhile, blitz 60g rocket in a small food processor with the toasted walnuts, garlic, oil, half the basil and 2 tbsp water. Pulse to create a textured paste. Stir in the cheese; season. Spoon half the pesto into a bowl (set aside the rest for another recipe) and stir in 1 tbsp water and the remaining lemon juice.

3 Toss 60g rocket with the onion and lemon juice, chickpeas, cucumber and tomatoes in a large bowl. Add the dressing and the remaining basil leaves. Gently toss together, then divide between 6 serving plates.

Each serving

of the reference intake. See page 105.

COOK’S TIP

The remaining pesto will keep in a jar in the fridge, covered with a thin layer of oil and a lid, for a week. Add to sandwiches or tarts, or toss through pasta.

Marvellous May

New buys to make healthy eating easy, plus Bank Holiday heroes

BEHIND THE SCENES WITH JAMIE R

We ask Jamie Robinson, Tesco’s executive chef, product development, about his spring favourites.

I always find it easier to have fun with veg in the summertime. We switch from heavy roots to lots of salad veg such as asparagus, courgettes, peppers and spring onions. Chargrilled with lemon zest and juice and

tossed with soft herbs, you’ll have a fab side dish. Another win is my ‘everything slaw’ – I use any veg (except potato) and add fruit, like apple or pears. For a twist, rather than mayo, try a scoop of zero-fat yogurt!

TASTY TWIST FOR NOODLES

New gluten-free stir-fry sauces to bring zing to your dinners

Free From Teriyaki Stir Fry Sauce 120g, 80p (67p/100g)

Free From Black Bean Stir Fry Sauce 120g, 80p (67p/100g)

Free From Hoisin & Garlic

Stir Fry Sauce 120g, 80p (67p/100g)

F T i ki

LOVE VEG

Up the flavour with these punchy new sides, perfect for a barbecue

JAMIE R SAYS

‘

I love nothing more than lighting the BBQ – and I don’t limit myself to burgers!

‘

1 Sweetcorn Bucket with Black Pepper & Parsley 312g, £2.50 (80p/100g) 2 Blackened Hispi Cabbage 240g, £1.75 (73p/100g) 3 BBQ Cauliflower Wings 350g, £2 (57p/100g)

4 Spiced Moroccan Squash Roasting Tray 395g, £2 (51p/100g)

HEALTHY EATING

Healthier swaps that pack a punch

TASTE FILES: SALAD

Fresh summer salad leaves

Summer Garden Salad 90g, £1 (£1.11/100g): sweet romaine lettuce with baby beetroot

Italian Style Salad Kit 145g, £2 (£1.38/100g): buttery babyleaf salad with balsamic dressing and Parmigiano Reggiano

READY IN A PINCH

New Wicked Kitchen dishes you can store at room temperature –perfect to have in for a last-minute speedy meal! For instant dinners, we love the Jacked Dhal & Rice 300g, £1.90 (63p/100g), and the Beautiful Bourguignon 300g, £1.90 (63p/100g). Find more options in store (including tasty breakfast porridge pots!) from 17 May.

Babyleaves Perfect With Steak 70g, £1.20 (£1.71/100g): peppery rocket and babyleaves

Lighter comfort

food

Try making your next Bolognese or meatballs with new Chicken Mince 5% Fat 500g, £3 (60p/100g): a lower-fat alternative, perfect for family favourite dishes.

BANK HOLIDAY

Lighter treats for the long weekends

DID YOU KNOW?

100% of the palm oil in own-label Tesco products (including Wicked Kitchen andtheFarmsbrands)iscertified sustainable by the RSPO. For info, visit tescoplc.com/sustainability/publications.

FLEXIBLE ALFRESCO EATING

Whether it’s part of a Bank Holiday BBQ or a tasty lunch, try making up a spicy grilled chicken salad bowl with Fire Pit Cajun Chicken Steaks 300g, £3 (£1/100g), and Fire Pit Triple Grain Salad 450g, £2.50 (56p/100g). Exclusive to Tesco, look out for new launches from the Fire Pit range in store now.

Long weekend brunch

Rustle up a healthier brunch with new Wholemeal Muffins 4-pack, 60p (15p each). Top with baby spinach, Salmon in Zesty Dill Sauce 125g, £1.75 (£1.40/100g), and poached eggs. Spoon over a mix of crème fraîche, mustard, lemon and fresh dill for the ultimate lighter brunch.

4 STEPS TO A PLANT-BASED TREAT

Wild Garlic & Sea Salt Ciabatta

320g, £1.80 (56p/100g)

Wicked Kitchen Smoky BBQ Pulled Shrooms 350g, £3.50 (£1/100g)

Plant Chef Coleslaw 250g, 79p (32p/100g)

Zesty Babyleaves

70g, £1.20 (£1.71/100g)

Diabetes

What’s the deal with diabetes?

Eating well and staying active is something we all need to do to stay healthy. And with an estimated 1 million people in the UK living with undiagnosed type 2 diabetes*, it’s time to take a look at the small diet and lifestyle changes that can make all the difference.

Meet our expert

Emma Elvin is a senior clinical advisor for Diabetes UK.

Emma says… ‘There are more than two types of diabetes but type 1 and type 2 are the most common. Both mean the blood glucose levels (or blood sugar) are too high because the hormone insulin either isn’t being made (type 1), isn’t working properly or there’s not enough of it (type 2). At the moment we can’t prevent type 1 diabetes but we know it isn’t linked to lifestyle. Many things that affect our risk of type 2, such as age and ethnicity, we can’t change. But being obese or overweight we can, and getting support in managing weight where appropriate is one of the main things you can do to lower your risk. Eating healthily and being active are important too.’

150ml

…is the most fruit smoothie you should have in a day. Want more? Try adding water. Better still, just eat fresh fruit!

Jam on toast for Peanut butter on wholemeal toast

Fizzy drinks for Sparkling water with sliced fruit

Myth

‘Sugar alone causes diabetes’

Fact

Too much sugar in your diet increases your calorie intake, which can lead to weight gain, and too much weight gain increases your risk of type 2 diabetes. Sugar does not cause type 1 diabetes.

Swap shop

These simple food swaps are a great starting point towards a healthier diet.

What is ‘free sugar’?

It’s the sugar added to the food and drink products we buy, or that we add. There are free sugars in pure fruit juices, smoothies, syrups and honey too.

Sweetened yogurt for Natural, unsweetened yogurt

7tsp

The maximum recommended daily amount of free sugar for adults, equivalent to 30g. Some cans of cola contain up to 36g sugar.

Crisps for Unsalted nuts and seeds *

Cook up a delicious dinner

The following recipes have been approved by Diabetes UK, so whether you’re simply looking to eat well, or prevent or manage diabetes, they’re a great place to start cooking from scratch.

TURKEY MEATBALL LAKSA

Serves 4 freeze meatballs only Low in fat Low in saturates Takes 25 mins Cost per serve £1.94

500g pack turkey breast mince

3cm piece ginger, peeled and grated 15g fresh coriander, finely chopped, plus extra to serve

1 lime, ½ zested and juiced, the rest cut into wedges

1 tbsp vegetable oil

4 tbsp Thai red curry paste 200ml lighter coconut milk ½ reduced-salt chicken stock cube, made up to 800ml 80g Tenderstem broccoli, trimmed 80g mangetout

2 pak choi, quartered 250g wholewheat noodles

2 spring onions, finely sliced

1 red chilli, finely sliced

1 Combine the turkey mince, ginger, coriander and lime zest in a mixing bowl. Roll into 16 balls and set aside on a tray.

2 Heat the vegetable oil in a large saucepan over a medium heat and fry the curry paste for 2-3 mins until aromatic. Pour in the coconut milk and chicken stock and bring to

a simmer. Add the meatballs and cook for 5 mins, then add the vegetables; simmer for 3-4 mins or until just tender.

3 Meanwhile, cook the noodles to pack instructions, then drain and briefly rinse under cold water. Season the broth with the lime juice, then divide the noodles between 4 bowls. Spoon over the broth, meatballs and vegetables and serve with the lime wedges, spring onions, chilli and extra coriander.

Each serving contains

ÔAim to get your protein from leaner meat like turkey, or other healthy options like eggs, fish, beans or pulses

LEMON & LIME CHEESECAKE

Serves 12

Takes 20 mins plus 6 hrs chilling Cost per serve 53p

sunflower oil, for greasing

75g buttery spread

40g agave syrup or clear honey

175g gluten-free porridge oats

For the filling

2½ tsp powdered gelatine

200g 50% reduced fat soft cheese

500g quark

80g agave syrup or clear honey, plus 1 tbsp to serve

2 lemons, zested and juiced

2 limes, zested and juiced

1 Grease a 20cm springform or loose-bottomed cake tin and line the base with nonstick baking paper. Melt the spread and agave in a saucepan over a low heat, then stir in the oats until well combined. Tip all but 2 tbsp into the base of the tin and press down with a spoon until level and compacted. Put the tin and reserved oat mix in the fridge to chill for 30 mins or until firm.

2 To make the filling, whisk the soft cheese, quark and agave until just combined. Put 4 tbsp of the mixture into a small heatproof bowl and mix in the gelatine until well combined. Allow to soak for 5 mins, then set the bowl over a pan of barely simmering water (don’t let the water touch the bottom of the bowl) for 5 mins until the gelatine has completed dissolved. Scrape the warm quark back into the main mixing bowl, then mix until just

combined before stirring in the lemon and lime juice and half the zest. Spoon the mixture onto the chilled base and level with the back of a spoon. Chill for at least 6 hrs, or overnight.

1

Adults are advised to do 30 minutes of moderate exercise five times a week. If you don’t already exercise regularly, add in bursts of activity every day and gradually build up.

Each serving contains of the reference intake. See page 105. Carbohydrate 15g Protein 10g Fibre 2g High in protein, which supports the

Ô

3 To serve, carefully remove from the tin, then drizzle over the remaining agave and scatter over the reserved oats and lemon and lime zest.

When it comes to risk of type 2 diabetes, the amount of fat from dairy foods is not as crucial; it is more important to choose unsweetened milk and yogurt

3 SMALL CHANGES

2Read the label. Have a look at the ingredients listed on the foods you buy. If sugar or fat are included among the first few ingredients, they’re likely to be high.

3For main meals choose leaner cuts of meat like turkey or chicken. Processed and red meats are associated with a higher risk of developing type 2 diabetes.

Spotlight on

Eating to feel good

Your brain might take up only 2% of your body weight but it uses a staggering 20% of your energy – more than any other organ. So it makes sense that what we eat and drink could have a huge impact on how well our minds function. As well as helping you to remember what you did last Wednesday and how to juggle work deadlines, a nutrient-rich diet could also help your mental wellbeing. In 2019, a review of research into how diet affects mental health* said there was ‘compelling evidence’ that a Mediterranean diet (one that’s high in fruit and vegetables, nuts, legumes, grains and fish) can help protect against depression. As well as helping us feel better, eating healthily can also be less costly, particularly if you can find time to cook from scratch and plan meals using ingredients for more than one dish. ‘When you eat well on a budget, you might find it benefits your waistline and your wallet,’ says award-winning dietitian Azmina Govindji.

It’s about your brain feeling reliable –if you don’t have that, it’s anxietyproducing and very difficult to navigate your relationships, your work life and everything else

Kimberley Wilson, nutrition-trained chartered psychologist

in the UK live in households that struggle to buy enough fruit, veg, fish and other healthy food**

Plan your meals

It’s no surprise that what we eat has a huge impact on our mental wellbeing. With record numbers turning to food banks – and almost 4 million children in the UK thought to be living in households that struggle to buy enough fruit, veg, fish and other healthy food to meet nutrition guidelines** – it’s more crucial than ever to find affordable ways to prepare nutritious meals. A great place to start is to plan your meals in advance, which you can do with the help of our 5 for under £25 meal planning feature (p80). You can also visit tesco.com/recipes for more inspiration, such as the kids’ lunch plan, where you can make five kids’ lunches for £15.

Help ease depression

Research into how nutrition affects how you feel is fairly recent, with the 2017 SMILEs Trial at Deakin University in Australia claiming to be the first study to ask the question: ‘If I improve my diet, will my mood improve?’ In the study of 67 depressed adults with clinically defined poor diets, half were given nutritional advice and healthy meal plans. After 12 weeks, researchers found that those who’d followed the dietitian’s regime were four

times more likely to be in remission from depression than those who didn’t.

Food for thought

But what do we mean by a healthy and happy brain?

‘It’s about your brain feeling reliable – if you don’t have that, it’s anxiety-producing and very difficult to navigate your relationships, your work life and everything else,’ explains nutrition-trained chartered psychologist

Kimberley Wilson, author of How to Build a Healthy Brain.

‘Fibre-rich foods such as pulses, wholegrains, rye and barley are crucial,’ says Kimberley, as they support good gut health, which helps your immune system. As dried pulses are among the cheapest foods on the supermarket shelf, using them to supplement your meals makes even more sense.

A regular intake of oily fish (tinned sardines and salmon, for example) is also important, as it contains brain-boosting omega-3 fatty acids, which our bodies don’t make naturally. For vegetarians and vegans, sources of omega-3 include walnuts, flaxseeds and edamame beans.

Even a handful of greens such as kale or spinach each day could make a huge difference.

‘In a study*** of older people,

those who ate the most leafy greens every day had slower cognitive decline, the equivalent of being 11 years younger than their peers,’ says Kimberley.

Improve your mood

Eating to boost your mood is easier and cheaper than you might think. In the SMILEs Trial, participants didn’t totally give up their old diets, they just tried ones with more variety. ‘Add to your diet, rather than focusing on what you should take away,’ says dietitian Bari Stricoff, who co-wrote the nutrition guide and recipe book Forking Wellness. ‘When it comes to brain health, the more diversity in your diet, the greater range of nutrients you get in.’ According to NHS guidelines, frozen fruit and veg are just as good for us as fresh – and they’ll be cheaper, since

Think beyond what you eat. Whether it’s getting up earlier for breakfast, taking a walk before work or going to bed half an hour earlier, all these things can help your mood

Sophie Bertrand, nutritionist

glasses of fluids a day (including unsweetened tea and coffee as well as water) are vital for a happy brain

you can use what you need and leave the rest in the freezer. The next time you’re making that chilli, throw in a few handfuls of frozen peas or beans for a better nutrition profile. Frozen berries are also great value and a healthy addition to desserts, breakfast options and smoothies.

Bari’s co-author, nutritionist Sophie Bertrand, says taking the stress out of food choices is key to making positive changes. ‘A protein-based breakfast will keep you satisfied throughout the morning – even beans on wholemeal toast will do the trick,’ she says. But we should think beyond what we eat too. ‘Whether it’s getting up 20 minutes earlier for breakfast, taking a walk before work or going to bed half an hour earlier, all these things can help your mood.’

As to the important issue of drinking more water, The British Nutrition Foundation advises 6-8 glasses of fluids a day (including unsweetened tea and coffee as well as water) are vital for a happy brain. Dehydration can lead to headaches and poor concentration.

So for a healthy and happy brain, embrace a wider variety of foods, enjoy more play and get more rest. And who doesn’t fancy that?

FIND OUT MORE +

Visit nhs.uk/live-well/ eat-well/the-eatwellguide for more info.

BUDGET-FRIENDLY BRAIN BOOSTERS

Wholegrains like brown rice, wholemeal bread and wholegrain cereals release energy slowly, keeping your brain alert throughout the day. Make the swap for your favourite rice and chilli or lunchtime toastie.

Eggs offer a variety of vitamins, including B12 (which supports the reduction of tiredness), B5 (which supports normal mental performance) and B2 (which helps you get energy). Turn two eggs into a speedy omelette; throw in some blanched peas and sliced cherry tomatoes for a lunch that’s ready in 5 mins.

Tinned salmon is great value and a source of essential fatty acids like omega-3, which contributes to the maintenance of normal brain function* and can also help keep your heart healthy.

Nuts are often a source of vitamin E (hazelnuts, almonds, pecans and Brazil nuts are all rich in it), an antioxidant that helps protect cells from oxidative stress. Several studies suggest that oxidative stress may play a role in causing Alzheimer’s disease**. Toast them lightly and scatter them on porridge or yogurt to make a pack go further.

Live yogurt naturally contains probiotics, known to encourage good gut health, which in turn is linked to lower anxiety and stress levels.

Spinach and other leafy greens such as kale are thought to slow down the rate of cognitive decline***. Add a handful to cooked breakfasts, stir into pasta or toss through a bean salad.

salmon contains

** Source: Alzheimers.org.uk. ***

Source: Study by Morris et al of 960 people aged 58-99, Neurology 2018. Views expressed are not necessarily those of Tesco

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Show and tell

My healthy haul

Dr Rupy Aujla

We take a sneak peek into the shopping basket of the GP, author and podcaster

Ô

I love to rip up shiitake mushrooms and bake them until they go crispy for a great salad topper. They have novel antioxidants and probiotic fibres, which are good for gut health.

I eat a lot of tarragon – it’s a really aromatic herb that works well in stir-fries and also in egg dishes. Herbs, in general, are great for adding flavour to dishes and mean you’ll use less salt too.

I buy precooked beans, lentils and chickpeas

My tip is to pour chickpeas onto a baking tray with some olive oil and roast for 15 minutes until crispy. A great, protein-rich addition to a salad!

Tenderstem broccoli is always in my basket as it’s easy to use. Chop the stems and stir-fry for 2-3 minutes before adding the florets, which have a shorter cooking time.

Adding nut butters like almond or peanut to a curry brings a voluptuousness to the dish and is a great way of getting plant proteins into our diet. I love peanut butter with apple too.

A square or two of dark chocolate is one of my favourite snacks and isn’t so bad when eaten in moderation. Go for one with more than 75% cocoa solids, as they contain lots of different antioxidants.

Doctor’s Kitchen 3-2-1 by Dr Rupy Aujla is out now

Your healthy snacking guide

New bite-sized ideas to give you more of the nutrients you need

REACH YOUR 5-A-DAY: FRUIT AND VEG

The more varied your fruit and veg choices are, the wider the range of benefits your body will be getting. So rather than grabbing another apple, try something new to help reach that daily goal.

What counts

A piece of fruit, or 80g (roughly a handful) of tinned or frozen fruit or veg.

Try…

• Fill lettuce cups with tinned sweetcorn, chopped cherry tomatoes and spring onion.

• Make a speedy mixed berry fruit salad, with a pinch of cinnamon and a squeeze of lemon.

• Blitz frozen sliced banana in a food processor and serve as a sweet treat alternative.

DID YOU KNOW…?

Fruit and vegetables are often frozen within hours of being picked, so may contain more nutrients than fresh ones.

FEEL LESS TIRED: B12

We need to get this essential vitamin from food because our body can’t make it. It’s important for keeping the nervous system healthy but also helps you get energy from food and reduces tiredness.

Try…

• Loosen 1 tbsp Marmite with a little boiling water, toss through 150g sunflower or pumpkin seeds and roast on a lined baking tray at gas 4, 180°C, fan 160°C for 10-15 mins until golden.

• Top a boiled egg with toasted sesame seeds and Tabasco sauce.

• Try the tuna and herb dip at tes.co/tunaherbdip.

DID YOU KNOW…?

B12 is mostly found in animal products or yeast extract, but lots of cereals are now manufactured to include it.

What counts

Eggs, fish, cheese, meat, yeast extract.

FULLER FOR LONGER: FIBRE

Higher-fibre foods are great for digestion and can also help you feel fuller for longer. Fibre is most abundant in plant-based foods.

What counts

Beans, lentils, rye crispbread, oats, popcorn.

Try…

• Blitz any tinned white beans in a food processor with lemon juice, garlic, a drizzle of oil and water to loosen; season. Serve with carrot sticks.

• Spread a rye crispbread with almond butter and top with sliced banana.

• Pop popcorn kernels to pack instructions; while still warm, toss with a little oil and Wicked Kitchen Garlic & Herb Nooch.

DID YOU KNOW…?

The daily recommended amount for fibre is 30g but the current adult average intake is only 20g.

SUPPORT YOUR BONES: CALCIUM

Actually, calcium does more than keep your bones strong: it also helps your heart, muscles and nerves to function properly.

GROWTH AND REPAIR: PROTEIN

Protein is found in every cell in the human body and is vital for growth and repair. Getting protein from a variety of sources is important, so here are some vegetarian and plant-based ideas to help.

Try…

• Roast chickpeas tossed in garam masala or curry powder and a little oil until golden and crisp.

• Make a pea, broccoli and mint dip – check out tes.co/proteindip.

• Roast broccoli with crushed chillies and a little oil; toss with lemon zest and grated Parmesan.

What counts

Chickpeas, tofu, peas, broccoli, pumpkin seeds.

What counts

Almonds, cheese, spinach, milk, yogurt.

Try…

• Bake a batch of the spinach-rich frittata muffins at tes.co/frittatamuffins.

• Top wholemeal toast with low-fat cream cheese and roasted tomatoes.

• Blitz defrosted frozen berries to swirl through natural yogurt; top with flaked almonds.

What I love about this happy trio of recipes is that they work just as beautifully in their own right as they do grouped together to create an alfresco sharing spread (pray for sun!). They can be enjoyed hot, warm or cold –make them work for you!

Jamie ’ s

SUNSHINE SUPPERS

Tesco’s health ambassador has some brilliant ideas for midweek meals that showcase his favourite veg

CHEAT’S MUSHROOM PIZZA TRAYBAKE

Serves 4

Low in saturates

3 of your 5-a-day

Takes 50 mins Cost per serve 84p

250g chestnut or large flat mushrooms

4 garlic cloves

1 small red onion

olive oil

400g self-raising flour

320g frozen spinach, defrosted

400g tin plum tomatoes

125g grated mozzarella

30g fresh basil

balsamic vinegar (optional)

1 Preheat the oven to gas 7, 220°C, fan 200°C. Peel and trim the mushrooms (save the stalks for soups) and place on a 35 x 25cm flameproof baking tray with the garlic. Peel and quarter the onion, break into petals and scatter onto the tray. Drizzle with 1 tbsp oil and bake for 20-25 mins until soft.

2 Meanwhile, mix the flour, a pinch of sea salt and 240ml cold water into a dough, then knead on a flour-dusted surface for 2 mins,

adding a little extra flour if needed. Carefully place the mushrooms, onion and garlic on a board. Squeeze any water from the spinach, then toss in the tray juices.

3 Drizzle 1 tbsp oil onto the tray and lay in the dough, pressing and pulling it to fill the corners and up the sides. Drain the tomatoes (reserving the juice) and scrunch them over the dough, season, then sprinkle over the spinach, onion and mozzarella. Leave whole, chop or tear the mushrooms, then scatter on top, squeezing over the roasted garlic, to taste. Pour a little tomato juice around the mushrooms, then place the tray over a high heat until the base starts to sizzle. Bake on the highest oven shelf for 15 mins or until golden and crisp. Pick over the basil leaves, drizzle with balsamic, if you like, and serve.

No-prove dough

‘So simple and so delicious, this super-easy method gives you tasty pizza in a flash. Topped with a quick tomato sauce, roasted garlicky mushrooms and creamy mozzarella, this traybaked number is a total crowd-pleaser’

Make the most of mushrooms

ROAST a load of mushrooms and garlic as in the recipe and use in meals for today, tomorrow and into next week.

NEXT DAY Stir into a risotto, or turn into a pasta bake with tomato sauce and some grated mozzarella.

NEXT WEEK Blitz with chicken or vegetable stock to make soup and freeze.

Make the most of lemons

MAKE UP a batch of the lemony oil (see recipe overleaf) and use in meals today, tomorrow and into next week.

NEXT DAY Shake up a batch of the lemon oil and use it to brush over meat, fish or veg before grilling, roasting or barbecuing.

NEXT WEEK Freeze the lemon oil in ice cube trays (within two days) for dressing salads, or dipping bread into.

‘Every ingredient gets to sing in this delicious one-pan pasta dish. Simply cooked fresh veg with a creamy, lemony sauce and fresh herbs – it’s a winner’

Go veggie

Swap out the Parmesan for a vegetarian hard cheese.

Turn over to see the recipe

SPRING

VEG LINGUINE

Serves 4, or 8 as a starter

Low in salt

2 of your 5-a-day

Takes 20 mins Cost per serve £1.81

500g asparagus

320g frozen peas

300g fresh linguine

2 lemons

extra virgin olive oil

1 small garlic clove

30g fresh mint

JUST ADD...

30g vegetarian hard cheese or Parmesan

2 x 90g bags rocket & babyleaf salad (optional)

1 Snap off the bottom third of the asparagus (save for soups), roughly chop the tops into 3cm pieces at an angle and cook with the peas and linguine in a pan of boiling salted water for 3 mins until tender.

2 Meanwhile, finely grate the lemon zest into a large jar with a lid and squeeze in the juice – you need roughly 2 tbsp. Drizzle in 5 tbsp oil and finely grate in half the garlic. Screw the lid on tightly and give it a good shake until thick and creamy. Season with sea salt, black pepper and extra lemon juice, if needed.

3 Pick and finely chop most of the mint leaves, reserving the baby ones. Drain the linguine and veg, reserving a mug of the cooking water, then tip back into the pan. Pour over the lemony dressing, grate in most of the cheese and add the chopped mint. Use tongs to toss well, loosening with splashes of cooking water if needed. Season and add extra lemon juice, if necessary. Divide between bowls, grate over the remaining cheese and sprinkle with the mint leaves. Delicious served with a rocket salad.

It’s super-easy to up your veg count at every meal

AT BREAKFAST TIME

GET AN EGG START Give fried eggs a veg boost with a handful of sliced mushrooms and half a tomato, fried until soft. Crack in your eggs, season and cook to your liking. Lovely served on a warmed tortilla, topped with slices of avo, jalapeño and a little crumbled feta.

OVERNIGHT OATS Grate an apple or pear into a bowl. Add 50g of porridge oats, 30g of dried fruit and 200ml of milk. Cover and leave in the fridge overnight. Top with yogurt and fresh fruit in the morning.

AT LUNCH TIME

SALAD DAYS Add segments of peeled oranges, clementines or mandarins to a bag of salad (or use cheap and convenient tinned fruit in natural juice). Grate in a carrot, crinkle-cut some cucumber and toss with extra virgin olive oil, red wine vinegar and seasoning.

EASY PEASY We’ve all got peas in the freezer, but try expanding your horizons with frozen broad beans. Smash onto toast with herbs, good oil and feta; or add a handful to soups and salads.

AT DINNER TIME

THE SWEET SPOT Scrub and prick a sweet potato, then cook in the microwave for 10 minutes, or until soft. Cut into chunks and squash into fajitas or quesadillas, or stir into chilli con carne.

VEG BOOST Get more from your mince in Bolognese sauce by browning finely chopped courgette, butternut squash, peppers or fennel with the onion, celery and carrot mix, and add a drained tin of lentils in with the mince. Use in lasagne, pasta bakes and good old spag bol.

WE WANT TO SEE WHAT YOUÕVE BEEN COOKING

For your chance to win a signed copy of Jamie’s book, 7 Ways, plus an online class voucher for the Jamie Oliver Cookery School, share your version of one of Jamie’s exclusive Tesco recipes from tes.co/jamieoliver on Instagram with #TescoandJamie and #TescoJamieChallenge. Opens 00:01 on 5 May 2021. Closes 23:55 on 15 June 2021. UK only, 18+. For full terms and conditions, visit tes.co/tescojamiechallenge.

40g

HAWAIIAN TURKEY KEBABS

Serves 6

Takes 25 mins plus 1 hr marinating Cost per serve £1.02

432g tin pineapple slices in juice

2 tbsp olive oil

½ lime, juiced

1 tbsp honey

2 garlic cloves, crushed 600g diced turkey breast

2 red onions

chopped parsley, to serve (optional)

1 Drain the pineapple juice into a large bowl. Put the fruit in another bowl; cover and chill for later. Whisk the olive oil, lime juice, honey and garlic into the pineapple juice and season well. Mix in the diced turkey, then cover and chill for 1 hr, or up to 24 hrs. Soak 12 large, wooden bamboo skewers in cold water for 15 mins while the turkey marinates.

2 Light the barbecue at least 40 mins before cooking. It’s ready when the large flames have died down, and the coals are white and ashy. Alternatively, preheat the grill to medium-high.

3 Cut the onions and pineapple into bite-sized pieces, breaking up any larger pieces of onion. Alternately thread the marinated turkey, onion and pineapple onto the soaked skewers, dividing equally. Discard any leftover marinade.

4 Place the skewers on the barbecue or under the grill and cook for 10-15 mins, turning every few mins, until the turkey is golden and cooked through and the onion is tender. Serve on a warm platter, garnished with chopped parsley, if you like.

See page 105.

Good for your skin

This recipe is high in vitamin B3, which supports the maintenance of normal skin

Helpful swap

We’ve used wholemeal pittas in this recipe for added fibre

PEA & MINT FALAFEL

Serves 6

Low in salt

Low in saturates

Takes 45 mins plus chilling Cost per serve 65p

2 x 400g tins chickpeas, drained and rinsed 400g frozen peas, blanched in boiling water to defrost

½ tbsp smoked paprika

1-2 red chillies, to taste, deseeded and diced

3 garlic cloves, crushed

15g fresh mint, leaves picked and roughly chopped 65g-100g plain flour

1 lime, zested and juiced

2 tbsp olive oil, plus 2 tsp 150g natural yogurt

3 courgettes (about 350g), cut into long 5mm strips

6 wholemeal pittas

1 Pat the chickpeas and peas dry with a clean tea towel, then tip into a food processor with the paprika, chilli, garlic, most of the mint and 65g flour. Season well, add half the lime juice, then blitz to a coarse paste. Scrape down the sides if needed, then blitz again. Roll a little of the mix in your hands; if it feels very wet, stir in the remaining flour.

2 Lightly wet your hands, then divide the mixture into 18 small patties. Transfer to a tray lined with nonstick baking paper and chill for 30 mins to firm up.

3 Heat 2 tbsp oil in a large nonstick frying pan over a medium-high heat and fry the falafel in batches for

4-5 mins each side until golden brown and crisp (this will help stop them breaking up on the barbecue).

4 Light the barbecue at least 40 mins before cooking. It’s ready when the large flames have died down, and the coals are white and ashy. Mix the yogurt with the lime zest, remaining juice and mint. Season with a little salt.

5 Toss the courgettes in a bowl with some seasoning and 2 tsp oil. Transfer to the barbecue (or to a preheated griddle pan over a medium-high heat) for 2 mins each side until golden, charred and soft throughout. Transfer to a plate and cover with foil to keep warm.

6 Cook the falafel on the barbecue or griddle pan for 2-3 mins each side until lightly charred and heated through. Toast the pittas on the bars or under the grill until golden, then split down one side. Stuff the pittas with a few courgette ribbons, some warm falafels and a spoonful of the lime yogurt to serve.

Each serving contains

of the

CHARRED CHILLI CORN & SMOKY BEAN SALAD WITH SWEET POTATOES

Serves 6

Low in fat Low in saturates 2 of your 5-a-day Takes 30 mins

Cost per serve 92p

6 corn on the cob

6 small sweet potatoes

2½ tbsp olive oil

½ lime, juiced

1 red onion, finely chopped

1-2 red chillies (to taste), deseeded and finely chopped

400g tin kidney beans, drained and rinsed

400g tin black beans, drained and rinsed

2 tsp smoked paprika

30g pack fresh parsley, finely chopped

100g reduced-fat salad cheese, crumbled

1 Light the barbecue at least 40 mins before cooking or heat a griddle pan over a medium-high heat. Rub each corn cob with ½ tsp oil and season with salt. Griddle for 15-20 mins, turning every 2-3 mins until golden and charred, and the kernels are tender. Leave to cool until you can handle them.

2 Meanwhile, pierce the sweet potatoes all over with a fork and microwave on high in 2-min bursts for 10-15 mins on high (or in 2 batches for 6-10 mins) until tender throughout when pressed. Rub the sweet potato skins with ½ tbsp oil. While the sweetcorn is cooling, transfer the sweet potatoes to the barbecue or griddle pan and cook for 4-5 mins, turning every 1 min, until the skins are crisp and lightly charred.

3 Mix the remaining 1 tbsp oil, the lime juice, onion, chilli, beans and

paprika in a bowl with some seasoning. Stand the corn cobs on a chopping board and use a sharp knife to slice off the kernels. Add the sweetcorn to the bowl with the parsley and most of the cheese. Toss everything together. Split the charred sweet potatoes using a sharp knife and spoon in the chilli sweetcorn. Scatter with the remaining cheese and a grind of black pepper, and serve with any remaining salad alongside.

Each serving contains

of the reference intake. See page 105.

of vitamin

which supports the normal function of the immune system

Get some energy

This recipe is a source of folic acid, which supports the reduction of tiredness

PEACH MELBA POTS

Serves 6

Low in fat

Takes 25 mins plus setting

Cost per serve 91p

100ml semi-skimmed milk

3 x 12g gelatine sachets

350g natural yogurt

2 tsp vanilla extract

2 x 410g tins peach slices in juice

350g frozen raspberries

1-2 tbsp honey, to taste a few mint leaves, to serve (optional)

1 Heat the milk in a small saucepan over a low heat until just hot and steaming, but not boiling. Remove from the heat and whisk in 1 gelatine sachet to dissolve. Return to a very low heat to warm through, stirring to make sure it’s smooth

Support your bones

This recipe is high in protein, which supports the maintenance of normal bones

(you can strain it through a sieve, if you like). Mix the yogurt and vanilla in a large bowl. Stir in the milk mixture until thoroughly combined, then spoon into 6 medium (about 250ml) glasses. Transfer to the fridge for 20 mins to chill and set.

2 Meanwhile, drain the peach slices, reserving 100ml juice. Put the slices in a food processor and blitz to a purée. Heat the reserved peach juice in a small pan until just hot but not boiling, then remove from the heat. Stir in another gelatine sachet and whisk until it has completely dissolved. Stir through the peach purée, then spoon on top of the yogurt. Chill for 1 hr to set.

3 When the peach layer has set, put 12 raspberries aside to defrost. Put the remaining raspberries in a saucepan and heat gently over

a low heat for 3-4 mins until broken down into a purée but still juicy (take care not to boil and reduce to a jam). Stir in 1 tbsp honey, then strain through a sieve into a clean bowl to remove the seeds. Taste and add another 1 tbsp honey if very tart. Add the remaining gelatine sachet to the warm raspberry mix, mixing well until dissolved. Divide between the pots and chill for 2-3 hrs until set but with a slight wobble when shaken. Garnish with mint leaves (if using) and the reserved thawed raspberries to serve.

Each serving contains

of the reference intake. See page 105.

Carbohydrate 22g Protein 9g Fibre 4g High in protein, which supports the maintenance of normal bones

COOK’S TIP

You can make these up to 24 hrs in advance, garnishing before serving.

Also available Toddler Milk

IMPORTANT NOTICE: Breastfeeding is best. Follow on milk should only be used as part of a mixed diet and not as a breastmilk substitute before 6 months. Use on the advice of a healthcare professional. *Calcium and vitamin D are needed for normal growth and development of bone, and iron to support normal cognitive development. **As required by the legislation for all Follow-on formula. Use Toddler Milk as part of a varied, balanced diet.

100 years

ADVERTISEMENT PROMOTION

Scoop up supper!

Liven up your midweek meals with this fun and fresh vegan teriyaki dish

TERIYAKI-STYLE ‘CHICKEN’

Serves 4

Low in saturates

Takes 20 mins

100g rice vermicelli noodles

2 tbsp reduced-salt soy sauce

1 tbsp soft brown sugar

1 small garlic clove, crushed

1 tsp freshly grated ginger

1 tbsp vegetable oil

160g pack The Vegetarian Butcher

What the Cluck

2 Little Gem lettuces, leaves separated

2 spring onions, thinly sliced

1 tsp sesame seeds, toasted For the pickles

1 medium carrot, peeled into ribbons

5cm piece cucumber, cut into 1cm chunks

3 tbsp rice vinegar

1 tsp caster sugar

1 Mix all the ingredients for the pickles together and set aside.

2 Put the noodles in a heatproof bowl, cover with boiling water and leave to stand for 3 mins. Drain, rinse with cold water and set aside.

3 Whisk together the soy sauce, brown sugar, garlic and ginger to make the teriyaki sauce. Heat the oil in a large wok or frying pan over a high heat. Add the What The Cluck and fry for 2 mins until warmed through. Pour the teriyaki sauce over and cook for a further 2-3 mins, tossing everything frequently, until bubbling.

4 Fill the lettuce leaves with noodles and top with the teriyaki ‘chicken’ and drained pickles.

Scatter with spring onions and sesame seeds and drizzle with any remaining pan juices to serve.

The Vegetarian Butcher

What the Cluck 160g, £2.75 (£1.72/100g)

JOIN THE CONVERSATION

Please note social posts, emails and letters may be edited for length and clarity

STAR LETTER

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

I have multiple sclerosis and often have tough days. On my most recent one, my husband and I decided to try distraction tactics by attempting the Flourless lemon meringue cakes from the March issue. We added some lemon zest for extra zing! Cooking with others really helps me to stay focused and fight through the pain, and these cupcakes certainly did the trick. I highly recommend this tactic for anyone having a notso-great day – it really lifted our spirits. Chrissie, via email

LIVING A PLANT-BASED LIFE

I enjoyed Livingontheveg with Derek Sarno (March). My family and I are trying to live on a more plant-based diet –there are many pluses when it comes to health and the environment. Derek’s midweek meals, sweet treats and Easter centrepiece were amazing. I’m looking forward to trying his other suggestions. Brilliant article! Deena, Cambridgeshire

Derek Sarno

LIVING ON THE VEG

This satisfying stew from Tesco’s plant chef has vibrant colours and punchy flavours

WHITE BEAN STEW WITH FENNEL & HARISSA

Serves 4 Low in fat Low in saturates 2 of your 5-a-day

Takes 20 mins Cost per serve £1.33

1 tbsp olive oil, plus 4 tsp to serve (optional)

½ fennel bulb (about 125g), roughly chopped (or 1 tsp fennel seeds)

1 onion, roughly chopped

2 x 400g tins cannellini beans, drained and rinsed

1 vegetable stock pot, made up to 250ml 220g pack baby spinach

30g fresh parsley, roughly chopped

½ lemon, zested and juiced 50g harissa, or to taste

2 tsp Wicked Kitchen Lemon, Garlic & Herb seasoning (optional)

A question every vegan has been asked: how do you get your protein? For Derek Sarno, Tesco’s director of plant-based innovation, it’s no problem. Legumes like peas, chickpeas, beans and peanuts are great sources of protein, along with leafy

greens such as spinach, watercress and kale, and of course that plant-based staple, tofu. They’re all ingredients that are easy to source and add to your favourite meals, or try something new and make them the focus.

Butter beans

These have a soft, buttery flavour. Add to curries and bean burgers, or blitz into super-creamy mash. Use the water from the tin like you would chickpea water.

Lentils

Green or puy lentils are great for bulking out salads and stews, and can often be used in place of mince. Red lentils are great for soups or dhals.

1 Heat the oil in a large, lidded saucepan over a medium-low heat. Add the fennel and onion; cook for 5 mins or until soft and translucent. Add the beans and stock; bring to a gentle simmer. Reduce the heat to low, cover and cook for 5 mins.

2 Stir in the spinach, parsley and lemon zest and juice. Remove from the heat and cover for 5 mins to wilt the spinach. Season to taste.

3 Ladle the stew into 4 bowls. Top each bowl with harissa, ½ tsp Wicked Kitchen seasoning and 1 tsp olive oil, if using. Delicious served with crusty bread.

Each serving contains

ÔThe cannellini beans are the star of this high-protein recipe, but you could happily sub in chickpeas, haricots or butter beans

Derek Sarno

ÔGood for muscles

This recipe is high in protein, which supports the maintenance of muscle mass

Focus on

Tomatoes

Get the lowdown on this British summer favourite

HOW TO STORE For the best flavour and texture, fresh tomatoes should be stored at room temperature (though they’ll keep for longer in the fridge). If you’re not planning to use them straight away, refrigerate but remove at least 30 minutes before eating to bring to room temperature.

HOW TO USE Fresh and sundried tomatoes can be eaten as they are or cooked in a number of ways. Tinned varieties and purées are best cooked.

SUNDRIED

These tomatoes are halved and dried in the sun to give a strong, sweet taste. They’re usually stored in oil to preserve them, often with garlic and herbs too for extra flavour.

TRY adding to bread doughs and salads. Dice and add to shepherd’s pie

PICCOBELLA

Sweet but not sugary thanks to their high acidity, Piccobella tomatoes are crisp, firm and aromatic - the quintessential cherry tomato.

TRY raw in fresh summer salads or alongside dips.

TINNED

Whether chopped, peeled plum or cherry, these tomatoes are picked at their best and stored in their own juices, sometimes with added flavours. A pinch of sugar will balance any acidity.

TRY in pasta sauces, curries and chillies.

PURÉE

Tomatoes are cooked, sieved, then cooked again for this thick paste. Its intense flavour means you only need a little.

TRY frying it off at the start of dishes to caramelise, as you would a curry paste.

SUGARBELLE

These small, slightly pointed cherry tomatoes are a favourite with children. They’re exceptionally sweet and fragrant, and are grown exclusively for Tesco.

TRY threading onto skewers with halloumi and red onion, then grilling on the barbecue.

ORANGE RAPTURE

Developed from the Japanese oranjestar variety, these vibrant fruits have a distinctive sweet flavour and firm texture. Mix them with other varieties to really highlight their colour.

TRY tossing with torn ciabatta, red onion and fresh herbs for a vibrant panzanella. Get the recipe at tes.co/ panzanellasalad.

MINI SAN MARZANO

Longer than most plum tomatoes, San Marzano are favoured by chefs for their intensity and balanced acidity. These mini versions pack all the punch of the larger variety, as well as being great for snacking on.

TRY using to make rich sauces for pizza or shakshuka, or roasting in traybakes.

PINK TEMPTATION

These tomatoes get their name from the glossy pink blush of their skin. They have a subtle, aromatic flavour, which makes them a versatile addition to numerous dishes.

TRY thickly slicing and adding to burgers, or finely chopping with red onion, coriander and lime juice for a zingy salsa.

LASTS LONGER, WASTES LESS

Halloumi stuffed peppers p58

Brain food

This recipe is a source of iodine, which supports normal cognitive function

Get some energy

This recipe is high in vitamin B12, which supports the reduction of tiredness

Garlic & lemon gambas p58

Cod croquetas p58

TASTE THE SPECIAL EFFECT

HALLOUMI STUFFED PEPPERS

Serves 4

Takes 30 mins

Cost per serve £1.24

4 red peppers

1½ tbsp olive oil

220g pack Tesco Finest Piccolo cherry tomatoes, picked

250g pouch microwaveable pilau rice

40g pitted black olives, roughly chopped

35g sultanas or flame raisins

80g halloumi, cubed 10g fresh parsley, roughly chopped

1 Preheat the oven to gas 6, 200°C, fan 180°C. Halve the peppers, leaving the stalks intact but removing the core and membrane.

2 Rub with 1 tbsp oil and place, cut side down, in a roasting tin. Put the cherry tomatoes in a separate small roasting tin, season and toss in ½ tbsp oil. Roast alongside the peppers for 15 mins.

3 Heat the rice to pack instructions. Fork into a bowl and stir in the rest of the ingredients, reserving a little of the halloumi and parsley.

4 Fill the pepper halves with the rice mixture and top with the tomatoes and reserved halloumi. Return to the oven for 15-20 mins or until the halloumi is golden. Scatter with the remaining parsley to serve.

Each serving contains

of the reference intake. See page 105.

Carbohydrate 37g Protein 9g Fibre 5g Source of protein,

COD CROQUETAS

Serves 4 (makes 8) Takes 45 mins plus cooling and chilling Cost per serve £1.65

1 tbsp olive oil

1 onion, finely diced

1 leek, finely diced

1 red chilli, halved, deseeded and finely diced

2 garlic cloves, crushed 280g pack cod loins, chopped 1½ lemon, 1 zested and cut into wedges to serve, ½ juiced 75g fresh breadcrumbs

15g plain flour

1 large egg, lightly beaten 130g 0% fat Greek yogurt

1½ tsp harissa paste

1 Heat the oil in a frying pan over a low heat. Add the onion and leek and fry for 8 mins to soften. Stir in the chilli and garlic, cook for 1 min, then spoon into a large bowl; set aside to cool.

2 Blitz half the cod in a food processor with half the softened onion mixture to make a paste. Fold through the remaining onion mixture and cod, the lemon zest and 25g breadcrumbs. Season and mix well.

3 Divide the mixture into 8 and roll into balls approximately the size of a golf ball. Transfer to a lined plate and chill in the fridge for 10 mins.

4 Put the flour, egg and remaining breadcrumbs in separate shallow bowls. Dust the cod balls in the flour, dip in the egg, then roll in the breadcrumbs. Return to the plate and chill for another 15 mins. Preheat the oven to gas 6, 200°C, fan 180°C.

5 Transfer the croquetas to a lined baking tray and bake for 25 mins or until golden, crisp and piping hot in the centre. Meanwhile, mix the yogurt, lemon juice and harissa paste in a small bowl; season with

pepper. Serve the croquetas with the yogurt dip and the lemon wedges to squeeze over.

Each serving contains

of the reference intake. See page 105. Carbohydrate 25g Protein 23g Fibre 2g High in protein, which supports the maintenance of muscle mass

GARLIC & LEMON GAMBAS

Serves 4

Takes 10 mins

Cost per serve £1.30

1 tbsp olive oil

½ tsp crushed chillies

1½ large garlic cloves, crushed 240g pack Tesco Finest frozen raw jumbo king prawns, defrosted (deveined if needed)

1 lemon, zested, ½ juiced 5g fresh parsley, leaves picked and roughly chopped 15g unsalted butter

½ tsp Worcestershire sauce

5 drops Tabasco crusty bread, to serve (optional)

1 Heat the oil in a frying pan over a medium-high heat. Add the crushed chillies and 1 crushed garlic clove and fry for 30 secs. Tip in the prawns and fry, stirring, for 3 mins or until pink and cooked through.

2 Fold in the lemon juice, zest and half the parsley. Spoon onto a warmed, lipped serving plate and set aside.

3 Melt the butter in the pan, then stir in the Worcestershire sauce, Tabasco and remaining crushed garlic. Spoon over the prawns, top with the remaining parsley and serve with crusty bread to mop up the juices, if you like Each serving contains of the reference intake. See page 105. Carbohydrate 1g Protein 11g Fibre 1g High in protein, which supports the maintenance of normal bones

Time-savers

Dinners that take the effort out of cooking, meaning less time in the kitchen

Cheat’s beetroot gnocchi

Serves 2

Low in salt

Low in saturates

Takes 35 mins Cost per serve 98p

Put 70g Wicked Kitchen Pink Beetroot Pesto in a saucepan with 60ml water. Bring to the boil, remove from the heat and stir in 45g Stockwell & Co. Instant Mash; season. Mix well; when you have a dense mash, stir in 90g Plain Flour. Form into a dough with your hands, then roll it out to a rough square, 1.5cm thick. Cut 6 vertical strips and 5 horizontal ones to create 30 rectangles, then press with a fork to make indentations. Working in batches, cook the gnocchi in a pan of simmering water for 2-3 mins until they float to the surface. Use a slotted spoon to transfer to a plate; drizzle with a little olive oil and gently toss with 10g chopped Parsley. Meanwhile, boil a 220g pack Redmere Farms Green Beans for 3 mins; drain. Serve with the gnocchi, drizzled with ½ tbsp olive oil and a twist of black pepper.

Each serving contains

the reference intake. See page 105. Carbohydrate 30g Protein 6g Fibre 6g Low in saturates. Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels

Get some energy

This recipe is a source of folic acid, which supports the reduction of tiredness

In the spotlight

Pick of the bunch

Be in the know with the latest news, trends and insider tips from the world of wine

Tried it, liked it

TRENDING#

lightly chilled reds

Try putting red wine in the fridge for 15 minutes before you’re ready to drink it. A common way to serve reds in some warmer European countries, it works particularly well with lighter reds, but can also stop more full-bodied wines from feeling too heavy.

There’s a bumper Grapevine section in our next issue Want more?

Don’t just take our word for it –these satisfied customers left five-star reviews for these wines on tesco.com

Chilean Merlot, £3.99 ‘This is a beautifully soft and mellow wine – not too much tannin, which suits my palate. Will suit others like me who are not looking for complexity, but it still has a full flavour and is not wishy-washy.’

Low Alcohol Garnacha Rosé, £2.75 ‘This is the only non-alcoholic wine that tastes like wine! It really is delicious. Definitely been a saviour at social occasions during my pregnancy. Really lovely!’

Tesco Finest Gavi, £8.50 ‘Relatively inexpensive, delicious, crisp Italian white wine. Very drinkable as an aperitif or with white meats and fish.’

{Wine dictionary}

Tannin

A naturally occurring compound found in many plant products, including tea leaves, wood, and the skins and seeds of grapes. Noticeable from a drying sensation in your mouth, tannin adds structure, texture and complexity to wine. Most reds contain tannin, as well as some whites matured in barrels.

There’s a bumper Grapevine section in our next issue Want more?

Douro Valley

Holiday in a bottle

Want a dramatic change of scene?

Escape to one of the world’s oldest wine regions in just a sip

Steep, sun-baked hillsides with endless zigzags of green mark the centuries-old terraced vineyards in northern Portugal. Wine has been produced in the Douro Valley for around 2,000 years, but it’s these unique, manmade terraces that make it really special, with stunning views of the river Douro, which runs from Spain to Portugal.

‘To create one bottle of wine someone had to literally shape a mountain into a vineyard,’ says Tesco Finest Douro winemaker Diogo Moreira. ‘Amazingly balanced wines that are delicious young but still retain the capacity to age many years is what makes this region so special.’ Founded in 1942, the familyrun Sogrape Vinhos has an excellent reputation for making quality wine. ‘Visiting the vineyards on a daily basis to taste the grapes as they mature is the best part of my job,’ says Diogo. Tesco Finest Douro, £10 (right), is made from a blend of local grapes and is a medium-bodied wine with a fresh and balanced finish. Diogo and the team don’t use oak barrels to make this wine, so what you get is an easy-drinking red, bursting with juicy blackberries and blackcurrants.

THE PERFECT MATCH

Just the red for a delicious meal, and for bringing back holiday memories. ‘I like it with a Sunday roast – lamb and rosemary-scented potatoes,’ Diogo says. ‘The wine has freshness and acidity that can cut through fattier meats, but depth and complexity to stand up to garlic and herbs. Vegetable pilaf or pulled pork would make a great match for this wine too.’

Ô

Do you prefer your glass of wine to be red or white? We prefer full

ÔA Portuguese saying about wine

{Wine dictionary} Terraces

Manmade structures created to allow hillsides or mountains to be used for growing crops (in this case, grapevines). The slopes are graduated into steps to create a series of flat surfaces that can be more effectively and easily planted and farmed.

Douro Valley

PROTECT CLOTHES AGAINST THE DAMAGE OF WASHING

*Washed 20 times with liquid detergent + Comfort Ultimate Care (30°C mixed load cycle) versus liquid detergent alone

Non-alcoholic drinks

Magic mocktails

These classy soft drinks deliver all the taste without the booze

COOK’S TIP

The shrub syrup makes enough to serve 8 and will keep in the fridge for 2-3 weeks, or can be frozen.

Turn over for the recipes

Rhubarb & strawberry shrub

Elderflower bramble

Citron 75

RHUBARB & STRAWBERRY SHRUB

Serves 8 freeze syrup only

Takes 20 mins plus cooling

Cost per serve 42p

100g strawberries, hulled and quartered, plus extra to garnish (optional)

125g rhubarb, chopped into 3cm pieces

3cm piece fresh ginger (about 20g), sliced

125ml agave nectar or honey

110ml red wine vinegar

ice cubes

low-calorie ginger ale or sparkling water

1 Put the strawberries, rhubarb, ginger, agave and vinegar in a saucepan with 110ml water and simmer over a low heat for 15 mins. Strain through a sieve, discarding the leftover fruit, then set the shrub syrup aside to cool.

2 Fill a tumbler with ice and pour in 45ml shrub syrup. Top up with ginger ale or sparkling water (about 70ml). Serve with sliced strawberry to decorate, if you like.

Each serving contains

of the reference intake. See page 105. Carbohydrate 15g Protein 0g Fibre 3g

Serves 2 freeze syrup only

Takes 15 mins plus cooling Cost per serve 37p

60g frozen mixed summer berries, plus extra to garnish (optional)

1 tsp juniper berries

2 tbsp elderflower cordial ½ lemon, juiced crushed ice

120ml low-calorie Indian tonic water with elderflower mint sprigs, to garnish (optional)

1 Put the frozen berries and juniper berries in a saucepan with 1 tbsp elderflower cordial and 100ml water. Simmer over a low heat for 10 mins. Push the mixture through a sieve into a jug, discarding the leftover fruit, and set the syrup aside to cool (you should have about 50ml).

2 Divide the remaining elderflower cordial and the lemon juice between 2 tumblers. Fill the glasses with crushed ice and stir. Pour half the syrup into each glass, then top up with tonic water. Stir gently, then garnish with a frozen blackberry and a sprig of mint, if you like.

CITRON 75

Serves 1 Takes 5 mins Cost per serve 48p

1 orange, pared and juiced ½ lemon, pared and juiced ¼ tsp honey ice cubes tonic water

1 Put the orange and lemon juice and a few strips of pared zest from each into a cocktail shaker or large jam jar with the honey and plenty of ice. Put on the lid; shake vigorously.

2 Strain into a Champagne coupe or flute, then top up with tonic. Serve with a twist of lemon peel, if you like.

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 p73 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.

Do my kids drink enough?

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.

20% of our fluid intake comes from food

6-8

60% of the human body is water

I forget to drink

Invest in a reusable water bottle 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.

Ô Ô

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

However

It’s been a long wait, but soon you’ll be able to get out, get away or tuck in (to a welcome meal out). Even better, get up to 3x your voucher value with our Reward Partners. Get in!

Just search ‘Tesco Clubcard rewards’ or scan this QR code

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

Leaving 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 you two ideas below, but try these tips to create your own drinks.

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!

The cool watermelon one

The zesty grapefruit one

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

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

Step-by-step

Samosas

Baking these vegan snacks is a great alternative to frying

Jamie Oliver Health ambassador

Chickpeas love a bit of spice and are best mates with cumin and curry powder

SPINACH & POTATO

SAMOSAS WITH APRICOT & GINGER CHUTNEY

Makes 12 samosas and about 375g chutney freeze samosas only

Low in salt

Low in saturates

Takes 1 hr 15 mins Cost per serve 64p

250g baking potatoes, scrubbed and cut into 1.5cm cubes

3½ tbsp sunflower oil or groundnut oil

½ large red onion, finely chopped

2 garlic cloves, finely chopped

2.5cm piece ginger (about 15g), peeled and finely chopped

2½ tsp mild curry powder

400g tin chickpeas, drained

250g baby spinach leaves

½ lemon, juiced

250g pack filo pastry (12 sheets)

2 tsp cumin seeds

For the chutney

450g ripe apricots or peaches, stoned and roughly chopped 2.5cm piece ginger (about 15g), peeled and finely chopped ½ large red onion, finely chopped 75g soft light brown sugar

120ml red wine vinegar

1 Put the chutney ingredients in a saucepan. Stir for 2 mins over a low heat to dissolve the sugar, then

increase the heat to medium and simmer for 20 mins, stirring occasionally, until thick and sticky. Spoon into a sterilised jar* ; cover tightly with the lid. Set aside to cool.

2 For the samosas, simmer the potato for 10 mins, then drain well. Meanwhile, heat ½ tbsp oil in a large saucepan over a low heat. Add the onion with a pinch of salt and cook, stirring, for 8 mins or until very soft but not browned. Increase the heat to medium and add the garlic, ginger and curry powder; cook, stirring, for 1 min. Stir in the potato, chickpeas and spinach. Cook for 2-3 mins, stirring often, until the spinach has wilted. Remove from the heat, add

the lemon juice and season to taste. Set aside to cool for 10 mins.

PROP STYLING LUIS PERAL

LUCY

* To sterilise glass jars, wash in hot, soapy water and rinse well. Dry in the oven for 15-20 mins at gas 1, 140°C, fan 120°C until hot and completely dry. Boil metal lids and rubber seals for 10 mins, then leave to dry

3 Preheat the oven to gas 6, 200°C, fan 180°C and line 2 baking sheets with nonstick baking paper. Lightly dampen a clean tea towel with water. Put 3 tbsp oil in a bowl with 3 tbsp water and have a pastry brush ready. Unroll the filo sheets on a clean work surface; cover with the tea towel to stop them drying out. Working with one filo sheet at a time, place a long side horizontally in front of you and brush very lightly with the oil mix, mixing before you brush. Fold the top and bottom edges in by 2cm, then fold in half lengthwise, bringing the top edge down to meet the bottom. Brush lightly with the oil mixture.

4 Place 1 tbsp filling mixture (about one-twelfth) in the top left corner of the rectangle, pressing it into a firm triangle. Fold this corner over to meet the horizontal edge of pastry nearest to you, so you have a triangular samosa-shape on the left with the filling inside and unfolded pastry on the right. Tightly and firmly, repeat this folding action to the right, enclosing the triangle shape in layers of pastry as you work along the strip to use all the pastry.

5 When you reach the end of the filo strip, dampen the last piece of pastry with the oil mixture and wrap around the samosa to seal firmly. Place on a baking sheet, sealed side down, and brush lightly with the oil mixture. Sprinkle with cumin seeds and repeat with the remaining filo sheets and filling, keeping unused pastry covered with the tea towel.

6 Bake the samosas for 20-25 mins, until golden and crisp, turning the trays halfway through, then serve with the chutney. The samosas will keep in an airtight container in the fridge for up to 3 days; the chutney will keep in the fridge for up to a month in a sealed jar.

A MAKING THE CHUTNEY

Keep an eye on the temperature as the chutney reduces; you want the mixture to bubble briskly and turn jammy as you stir, but not to burn or caramelise on the base as this will affect the flavour.

C BRUSHING THE PASTRY

Brushing the surface of the pastry with a light layer of the oil and water mix between folds will help it to crisp up in the oven, as well as providing a glue for the samosas. A mix of oil and water is a healthier alternative to melted butter.

E SHAPING THE

SAMOSAS

Keep being firm with the pastry as you fold it over on itself across the strip, forming tight little triangular parcels rather than loose ones. The double layer of filo will prevent it from splitting. RECIPE ALICE HART

B PREPARING THE PASTRY

It’s important to keep the filo sheets from drying out, as they can crack and become hard to handle. The damp tea towel stops too much air from getting to them, but make sure it’s damp not sodden or the filo will become soggy.

D PLACING THE FILLING

Be firm with the samosa mixture when placing it on the pastry – it’s fine to press it down slightly to prevent it from falling out as you fold and shape each samosa.

F DECORATING WITH SEEDS

Once the samosas have had their final brush of oil and water mix, work quickly to sprinkle the seeds over the top, so they stick to the pastry properly and won’t fall off after baking.

Catch of the day

Make fish suppers special with a little know-how and fresh, quality ingredients

Whether you’re cooking sea bass for the first time or whipping up your famous fish pie, you’ll be pleased to know that where possible, Tesco’s chilled fish is sourced from responsibly managed farms and MSC-certified fisheries, so you can be confident it’s all good quality. Make a splash with these tips for cooking your favourite catch.

1. SEA BASS FILLETS

Pan-fry this delicate white fish skin side down to protect the flesh, then flip it just for the last bit of cooking. Score the skin with a sharp knife first, to stop it curling up while cooking,

and pair with aromatic flavours such as citrus and fresh herbs.

2. ARTISAN SMOKED HADDOCK

Smoked slowly in ancient brick chimneys, Tesco’s haddock is wild caught in the North East Atlantic. It’s ideal in a fish pie, but for something different, try the Smoked haddock rarebit at tes.co/rarebit, with baby spinach and a mustard sauce.

3. CLASSIC COD

We love it battered, but try this meaty fish wrapped in foil with lemon juice and herbs then roasted till cooked through;

you’re looking for opaque flesh that flakes easily. All wild-caught in the North East Atlantic, it has a firm, flaky texture that works well in curries or as the star of the show with Mediterranean vegetables.

4. DELICATE SCALLOPS

Large scallops are great for frying as they can have more time in the pan to achieve a golden outside without overcooking. Wild caught in the Canadian North West Atlantic, they are popular for special occasions. Keep it simple with our Scallop & bacon canapé recipe at tes.co/scalloppops.

5. JUMBO KING PRAWNS

Plump, sweet and juicy prawns make a tasty addition to many dishes and a great alternative to meat for a kebab on the barbecue. They’re quick to cook and soak up flavour. Try the King prawn skewers with honey and garlic at tes.co/ prawnskewers for a quick midweek lunch or light dinner.

6. NORTH ATLANTIC SALMON

Selected for its freshness, Tesco salmon is responsibly sourced from waters off Norway and Scotland. This versatile fish, rich in omega-3 fatty acids, is perfect for spicy tacos or a special-occasion supper. Try the Roasted salmon at tes.co/roastedsalmon.

1. Boneless Sea Bass Fillets 190g, £4 (£2.11/100g)

240g, £5 (£2.08/100g)

280g, £5 (£1.79/100g)

Raw Large Scallops* 120g, £5.50 (£4.58/100g)

Turn to p9 for another great recipe for salmon

165g, £3.75 (£2.27/100g)

260g, £3.25 (£1.25/100g)

5. Tesco Finest Raw Jumbo King Prawns

3. Tesco Finest Skinless & Boneless Cod Loins

6. 2 Boneless Salmon Fillets

4. Tesco Finest

2. Tesco Finest Smoked Haddock Loin

FOR A HYGIENIC CLEAN

Putting health first

Tesco is prioritising families’ health, without compromising on taste

Eating a balanced diet with lots of fruit and veg is not only essential for our health, but it also has a positive impact on the environment, as plantbased foods normally use fewer resources. With an increased awareness of the link between a nutrient-rich diet and good mental health, it’s never been more important to make sure we get our 5-a-day.

Tesco has already ensured its products are healthier than ever, with product developers and tasting panels helping to ensure that as products become healthier, they stay just as delicious. Families can now make a healthier start to their day, with the sugar in Tesco breakfast cereals reduced by 30%. And

Ô

At Tesco we want to make it easy and exciting to enjoy healthy, tasty food

Laura Farrell, Tesco nutritionist

that’s not all – see the stats below for more ways Tesco has made things healthier.

WHAT’S NEXT?

Tesco is leading the way in helping customers eat a more healthy, affordable and sustainable diet by committing to increase sales of healthy products to 65% by 2025 – up from 58% today. It’s a pledge that’s been welcomed by Tesco’s health partners, the British Heart Foundation, Cancer Research UK and Diabetes UK.

Nutrition in numbers

50 billion calories eliminated by Tesco since 2018

300% more plant-based proteins will be sold by 2025

50% of Tesco ready meals now contain 1 of your 5-a-day

ÔTesco has already removed a staggering 50 billion calories from the nation’s diet since 2018, and plans to eliminate a further 50 billion by 2025. It’s also boosted the fruit and veg content of its ready meals (50% now contain 1 of your 5-a-day, with a target of 66% by 2025) and plans to increase sales of affordable, plant-based meat alternatives. Great news for busy families striving to lead healthier lives!

Five healthy reader-approved recipes to see your family through the week FOR UNDER

Tried it, liked it

Our tester Naomi is a trainee psychologist, and lives with her husband and their two sons, aged seven and four. ‘We’re a busy family with two very lively boys,’ Naomi says. ‘Our four-year-old loves spices and strong flavours but is reluctant to eat vegetables. Our seven-year-old likes his vegetables but doesn’t like strong flavours… so finding meals that are quick and nutritious but meet everyone’s tastes can be difficult!’

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.

5 x DINNERS

4 x SERVINGS

CHANGE IN YOUR POCKET +

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

1 lemon

SHOPPING LIST

30g pack fresh basil

30g pack fresh parsley

1 garlic bulb

85g bag watercress

240g pack radishes

250g loose salad tomatoes

375g pack Nightingale Farms peppers

4 courgettes

5 carrots

2 parsnips

1 cauliflower

1 leek

1kg pack Redmere Farms red onions

4-pack baking potatoes

500g pot Creamfields fat-free Greek-style natural yogurt

650g pack chicken breast portions

400g pack diced chicken breast

340g jar reduced-salt pitted green olives

1kg pack Grower’s Harvest long-grain rice

500g wholewheat couscous

185g jar Dijon mustard

17g jar herbes de Provence

50g jar ras el hanout (or a 48g jar harissa seasoning)

2 x 400g tins butter beans

2 x 400g tins Grower’s Harvest chopped tomatoes

400g tin chickpeas

520g pack Bay Fishmongers white fish fillets

+ FROM YOUR STORECUPBOARD

olive oil, reduced-salt chicken stock cube, reduced-salt vegetable stock cubes

Help your immune system

This recipe is high in vitamin C, which supports the normal function of the immune system

BAKED RATATOUILLE WITH BUTTER BEAN MASH

Serves 4 Low in salt

Low in fat Low in saturates

3 of your 5-a-day Takes 45 mins

2 courgettes, sliced into 1cm rounds

3 peppers, deseeded and cut into bite-sized chunks

3 red onions, thickly sliced 250g salad tomatoes, roughly chopped

2 tbsp olive oil

2 tbsp herbes de Provence

3 garlic cloves, unpeeled 400g tin chopped tomatoes

2 x 400g tins butter beans, drained and rinsed 10g fresh basil

1 Preheat the oven to gas 6, 200°C, fan 180°C. Toss the courgettes,

peppers, onions and vine tomatoes with 1 tbsp oil, the herbs and garlic in a large roasting dish; season. Bake for 15 mins, then stir in the tinned tomatoes. Bake for 20-25 mins until the veg is tender and jamlike.

2 Scoop out the garlic and squeeze into a saucepan, discarding the papery skins. Add 50ml water, 1 tbsp oil and the beans; heat through over a low heat for 5 mins. Mash or blitz in a food processor until thick and creamy, adding a little more water if needed.

3 Divide the mash between 4 plates and spoon over the ratatouille. Tear over the basil leaves to serve.

Each serving contains of

We all enjoyed the rich flavours of the roasted veg and will have bean mash again

Helpful swap

Reduced-salt stock and fat-free yogurt help make this dish healthier.

LEMON CHICKEN & WATERCRESS TRAYBAKE

Serves 4

Low in salt

Low in fat Low in saturates

Takes 1 hr

1 leek, trimmed and finely sliced 240g pack radishes, halved

3 baking potatoes, halved and sliced into 1cm-thick wedges ½ lemon, zested and juiced

1 tsp Dijon mustard

1 reduced-salt chicken stock cube, made up to 300ml

650g pack chicken breast fillets, each sliced into 3 pieces 85g bag watercress

150g fat-free yogurt

1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the leek, radishes and potatoes in a large roasting tin. Whisk most of the lemon juice, the lemon zest, mustard and stock in a jug and pour over the veg in the tin. Toss well to coat.

2 Bake for 30 mins, then stir and nestle in the chicken pieces. Cook for another 20-25 mins until the chicken is cooked through and the potatoes are tender.

3 Meanwhile, blitz one-quarter of the watercress with the yogurt and remaining lemon juice in a food processor. Toss the rest of the watercress through the traybake, then serve with the watercress sauce.

Each serving contains of the reference intake. See page 105. Carbohydrate 39g Protein 47g Fibre 4g High in protein, which supports the maintenance of muscle mass

This recipe got my youngest trying watercress and radishes! And he loved the green sauce

COURGETTE & FISH PILAF

Serves 4 Low in saturates

Takes 40 mins

3 tbsp olive oil

3 red onions, thinly sliced 2 courgettes

4 frozen white fish fillets

300g long-grain rice, rinsed and drained well

1 reduced-salt vegetable (or fish) stock cube, made up to 600ml 50g reduced-salt pitted green olives, finely chopped 15g fresh parsley, finely chopped 20g fresh basil, finely chopped ½ lemon, zested and juiced

1 tsp Dijon mustard

1 Preheat the oven to gas 6, 200°C, fan 180°C. Heat 1 tbsp oil in a large, lidded saucepan over a medium heat and cook the onions, stirring, for 15-20 mins until really soft.

2 Meanwhile, peel about 24 long ribbons of courgette with a veg peeler, reserving the trimmings. Season the fish and wrap with the

Support your bones

This recipe is high in protein, which supports the maintenance of normal bones

courgette ribbons, overlapping slightly to cover the whole fillet. Place on a lined baking tray, brush with ½ tbsp oil and set aside.

3 Roughly chop the courgette trimmings, then add to the onions with the rice and stir well. Pour in the stock and bring to the boil. Reduce the heat to low, cover the pan and simmer for 10 mins. Remove from the heat and leave to steam for 10 mins without removing the lid.

4 Meanwhile, once the rice is simmering, bake the fish for 20 mins or until cooked through.

5 Mix the olives with the herbs, lemon zest and a squeeze of juice (to taste), the mustard, 1½ tbsp oil and 1-2 tbsp water to loosen to a thick sauce. Season with pepper, then fork half the mixture through the steamed rice. Divide between 4 plates, then top with the fish and the remaining sauce.

Each serving contains

of the reference intake. See page 105. Carbohydrate 72g Protein 27g Fibre 3g Source of vitamin C, which supports the normal function of the immune system

The boys don’t usually like fish, but they ate it all so quickly – it was the favourite!

COUSCOUS CHICKEN

NUGGETS & RAINBOW CHIPS

Serves 4 freeze chicken nuggets only

Low in fat Low in saturates Takes 40 mins

75g wholewheat couscous

4 carrots, scrubbed and cut into chips

2 parsnips, scrubbed and cut into chips

1 baking potato, scrubbed and cut into chips

1 tbsp olive oil

400g pack diced chicken breast, patted dry with kitchen paper

2 tbsp Dijon mustard

For the dip

100g 0% fat yogurt

½ tsp Dijon mustard

1 small garlic clove, crushed

1 Preheat the oven to gas 6, 180°C, fan 160°C. Put the couscous in a heatproof bowl and pour over 100ml

ROASTED CAULIFLOWER TAGINE

Serves 4

Low in salt

Low in fat Low in saturates Takes 30 mins

1 cauliflower, trimmed and broken into florets

1 tbsp olive oil

1 tbsp ras el hanout (or harissa seasoning)

2 red onions, thickly sliced

Get some energy

This recipe is a source of vitamins B3 and B6, which support normal energy-yielding metabolism

boiling water. Cover and leave for 5mins,thenfluffupwithafork,tip onto a plate and leave to cool.

2 Toss the carrots, parsnips and potato with the oil in a baking tray; season. Bake for 30-40 mins until golden and crisp, turning halfway.

3 Meanwhile, lightly brush the chicken with mustard, then dip in the couscous to coat all over. Transfer to a lined baking sheet, leaving space between the nuggets. Bake for 20-25 mins alongside the chips,flippinghalfway,untilgolden and cooked through.

4 Mix together the ingredients for the dip in a small bowl and serve alongside the chicken nuggets and rainbow chips.

1 carrot, sliced on the diagonal

3 garlic cloves, finely sliced 400g tin chopped tomatoes

400g tin chickpeas, drained and rinsed 80g reduced-salt pitted green olives, halved

200g wholewheat couscous

½ reduced-salt vegetable stock cube, made up to 250ml 120ml fat-free yogurt

15g fresh parsley, roughly chopped

1 Preheat the oven to gas 7, 220°C, fan200°C.Tossthecauliflowerwith ½ tbsp oil and ½ tbsp ras el hanout in a baking dish, then roast for 20-25 mins until tender and golden.

2 Meanwhile, heat ½ tbsp oil in a large, lidded saucepan over a medium heat. Add the onions, carrot and garlic and cook for 5 mins, then stir in ½ tbsp ras el hanout and cook for 1 min. Add the tomatoes, chickpeas, olives and 200ml boiling water and bring to the boil. Reduce the heat to low, cover and simmer for 15-20 mins until the veg is cooked through and the sauce has thickened. Remove from the heat andstirinthecauliflower.

3 Put the couscous in a heatproof bowl, pour over the stock, cover and setasidefor5mins,thenfluffup with a fork. Divide between 4 plates and top with the tagine, yogurt and parsley to serve.

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

s

We only make root vegetables for a roast, so this was a nice way to spice up midweek sides

Cauliflower is a brilliant vehicle for all sorts of flavours and makes a great veggie centrepiece

ÔThis was easy to prepare and the harissa gave a kick without being overpowering. It was delicious as lunch the next day too

Jamie Oliver Health ambassador

Filippo Berio Rustico is a delicious, unfiltered extra virgin olive oil crafted for the olive oil lover.

Made without any filtration, tiny pieces of olive give Filippo Berio Rustico a rich green, slightly cloudy appearance with the most delicious, balanced flavour.

TASTING NOTES: This oil has the pleasant, light aroma of ripe olives and green grass. On the palate, it has a natural fruity olive flavour with hints of tomato, green leaves and a mild peppery finish with a light bitterness and notes of dried fruit.

An oil for the aficionado, Rustico is perfect for salad dressings, dipping and marinating.

Lovingly blended by Filippo Berio the UK’s favourite Olive Oil Brand*

Too good to waste

Peppers

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

Crisp and juicy crudités or sweetly soft and roasted - versatile peppers work brilliantly in so many dishes. But despite being a family favourite we still throw away £163m* worth of peppers every year in the UK, one reason for which is that they’re simply not used up in time. Read on for our tips and tricks to help you enjoy them for longer.

STORE THEM RIGHT

Keep peppers in their original packaging in the vegetable drawer of your fridge. Peppers also freeze well – and don’t need blanching first: just chop or slice them then open-freeze.

Once frozen, transfer to an airtight container or freezer bag for up to three months.

MAKE THEM GO FURTHER

Peppers soften and begin to wrinkle as they become dehydrated. Simply refresh by placing them in a bowl of iced water for 10 minutes.

If your recipe only calls for half a pepper, keep the stalk and seeds attached to the rest; this will help keep it fresher for longer.

FOR RAW PEPPERS

Halloumi & pepper skewers

FOR ROASTED PEPPERS USE THEM UP

Thread cubed halloumi and red and yellow pepper onto skewers. Brush with harissa paste then griddle or barbecue until charred.

Romesco sauce

Blitz roasted red peppers with half the weight of toasted blanched almonds. Add garlic, smoked paprika, red wine vinegar and enough oil to make a thick sauce.

16 THOUSAND tonnes of peppers are wasted each year in the UK*

Cool sips

Brighten everyone’s day with an ice-cold summer drink in these super-cheerful drinking jars

Only £2 each

These easy-to-hold drinking jars come with matching straws and are just the thing for when the kids are wandering around in the garden. And who’s to say grown-ups won’t love them too? We’ve got our eye on the cactus design for our next alfresco get-together.

1 Flamingo & Giraffe Drinking Jar, £2

2 Feeling Fruity Drinking Jar, £2

3 Cactus Drinking Jar, £2

4 Lemur & Koala Drinking Jar, £2

PARK LIFE

Up your picnic in the park game with these lightweight plates, bowls, tumblers and cutlery sets that can be mixed and matched. Fun, practical and affordable, eating outside has never been easier!

Picnic Plate 4-pack, £1.50;

Picnic Bowl 4-pack, £1.25;

Picnic Tumbler 4-pack, £1.50;

Picnic Cutlery 12-pack, £1.25

Available in blue, pink and teal.

ICE, ICE BABY

Get creative in the kitchen and make your own ice lollies to enjoy in the sunshine with these gorgeous pastel Sipper Ice Lolly Moulds, £2.

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olor sitam

Multicolour Stripe

£3

Hiball Glass 90p

Teal Picnic Cutlery 12-pack £1.25

BUST ODOUR up to 48hr freshness

Smell iconicTM

Let’s get physical

Put your best foot forward and feel great for summer, starting with a refresh of your gym kit

Left to right:

F&F Pink panelled crop leggings, £16

F&F Animal 2-in-1 ruched tee, £14

F&F Candy vest, £8

F&F Scatter floral leggings, £10

F&F Zebra burnout tie-front tee, £8

Below:

F&F Candy oversized tee, £8

F&F Animal panelled leggings, £16

F&F Animal 2-in-1 shorts, £13

F&F Candy 2-in-1 shorts, £13

Foam fitness roller, £10

Skin protection

Sun safety, sorted!

Warm,

sunny days are just around the corner and our expert guide will help ensure your skin is protected

Whatever you’re hoping to do this summer, make sure that sun protection is top of your shopping list! Because believe it or not, you should apply an SPF even on a cloudy summer’s day.

And according to the British Association of

Dermatologists (bad.org.uk), even in Britain one in three of us gets sunburnt every year. With a little planning it’s easy to avoid. We asked the Association’s Dr Walayat Hussain to talk us through the essentials.

Know your UVAs and UVBs

‘UVA (ultraviolet A) rays are present all year round. They penetrate skin, causing premature ageing, and play a key role in the development of skin cancers,’ says Dr Hussain. ‘UVB rays are responsible for the vast majority of sunburn cases and are strongly linked with a risk of skin cancer.’ So it’s wise to select sun protection products that protect against both. Just 15 minutes of unprotected exposure when the UV index is at its highest can cause irreversible damage.

Get SPF savvy

‘SPF stands for Sun Protection Factor and ratings of 50+ offer the strongest protection. We recommend sunscreens with an SPF of at least 30,’ says Dr Hussain. ‘Reapply every two hours, and directly after swimming. Apply to all exposed skin 15-30 minutes before sun exposure and let it dry on your skin rather than rubbing it in.’ Use at least six teaspoons of lotion to cover the body, including at least half a teaspoon for your face and neck. SPF deteriorates over time, so empty and recycle old bottles.

TRY Tesco Soleil Moisturising Sun Protection Spray

SPF30 200ml, £4.50 (£2.25/100ml)

Protecting darker skin

‘People with richly pigmented brown or dark brown skin are less likely to burn than fair-skinned people,’ explains Dr Hussain. ‘But sunscreen is still needed during intense or prolonged exposure –and especially if you have vitiligo,

lupus or photosensitivity, or if you are genetically predisposed to skin cancer.’ If you have dark skin, a sun protection mist will help avoid the white residue often left by sunscreens.

WE RECOMMEND

Tesco Soleil Dry Touch Clear Sun Protection Mist 200ml (available in SPF15, 30 and 50), £4.50 (£2.25/100ml)

Caring for kids

‘Babies should be kept out of direct sunlight because they can’t regulate their body temperature,’ says Dr Hussain. For children under two, make clothing the first line of defence as sunscreen can irritate skin. A broad-brimmed hat can protect face, neck and ears. For other kids, apply sunscreen with at least SPF30 and a high UVA protection every two to three hours.

WE RECOMMEND Nivea Kids Protect & Care Spray SPF50+ 200ml, £5 (£2.50/100ml)

Skin soothers

‘Avoiding sunburn in children is key,’ says Dr Hussain. ‘However, if your child does get sunburnt, cool the skin with cold water and apply a moisturiser.’

WE LOVE

Nivea Sun After Sun Moisture 400ml, £6 (£1.50/100ml)

The sunshine vitamin

We shouldn’t avoid the sun altogether. ‘Vitamin D helps to keep bones healthy, and studies have suggested it can help prevent serious diseases,’ says Dr Hussain.

‘Incidental sun exposure (less than the time it takes to burn) boosts your vitamin D.’ During the months when we see less sunshine (October to March), taking a vitamin D supplement is a good idea.

WE RECOMMEND

Ultra Vitamin D 1000 IU, 96 tablets, £5 (5p each)

To BB or not to BB?

‘While moisturiser containing SPF is fine for protecting yourself from short, incidental sun exposure, it is not a replacement for sunscreen,’ says Dr Hussain. So if you crave that golden BB glow (rather than a glowing red face), apply a layer of high SPF sunscreen too.

WE RECOMMEND

Garnier BB Cream

Original Medium Tinted Moisturiser 50ml, £6.75 (£13.50/100ml)

Don’t forget holiday hair care!

A wide-brimmed hat is the best option when it comes to protecting your hair, but if your locks do get exposed to the sun for long periods, a nourishing hair spray or cream can ease dryness.

WE RECOMMEND

OGX Argan Oil Of Morocco Heat Protect Spray 177ml, £7.50 (£4.24/100ml)

PAINT LIKE A PRO

1

‘Always use toe separators to keep smudges to a minimum,’ says Nickie. ‘I use rolled-up, extra-large tissues between the toes.’

2

‘Take a fine-tipped makeup brush, dip it in nail polish remover and use it to correct any mistakes,’ Stephanie recommends.

TRY Cutex Nourishing Nail Polish Remover 200ml, £2.50 (£1.25/100ml)

3

‘If you’re right-handed, paint from the little toe to the big toe on your left foot and the big toe to the little toe on your right foot,’ says Stephanie. Swap if you are left-handed.

4

‘Make sure you paint the edge of the nail to seal the polish and reduce the chance of chips,’ says Stephanie.

TRY Maybelline New York Dr. Rescue Nail Gel Effect Topcoat 7ml, £4 (£5.71/10ml), to help keep nails chip-free.

Smooth operator

The best tool for nail edges is an emery board file. ‘They’re more flexible and less likely to cause damage,’ says Nickie. Pick one with a high grit (try 240) and file in one direction.

WE RECOMMEND

Urban Beauty United M’Emery Files 5-pack, £3 (60p/each)

Clip or snip?

‘Clippers are easier to use than scissors and less likely to cause nails to split,’ says Stephanie. To avoid ingrown nails, don’t cut them too short. ‘Cut them straight across and file the corners.’ Use a gradual ‘nipping’ action, one side to the other.

WE RECOMMEND

QVS Nail Clippers, £4.50

Go for bold

Snap up this season’s on-trend colours and let your toes do the talking!

White is cool, crisp and clean – especially with a tan Nickie Rhodes-Hill ÔW Ô n

W7 White Nail Polish 15ml, £2 (£1.33/10ml)

Nickie Rhodes-Hill Ô H Ô p h

Hot pink is an instant pickme-up

Rimmel London

Cocktail Passion

Nail Polish 12ml, £7 (£5.83/10ml)

I love powder blue on toenails for summer Stephanie Staunton Ô I Ô r nt

Max Factor

Masterpiece

Xpress Quick Dry Blue Me Away

Nail Polish 8ml, £6 (£7.50/10ml)

Coming next issue…

Summer hair and makeup

Your hay fever one-stop shop

Combat the symptoms of hay fever and enjoy summer in the great outdoors 1 in4

As we edge ever closer to summer, for many, the challenge of enjoying a day in the sun when you’re battling with hay fever is all too familiar. Here are some ways you can ease your symptoms.

SUMMER TIP

Protect your eyes: A big pair of sunglasses and a hat will help keep pollen out of your eyes when you’re outdoors.

4

1 1

FAMILY TREATMENTS

Children get hay fever too and Clarityn Allergy Syrup* 60ml, £5 (£8.33/100ml), suitable for kids from two years, has a mixed berries flavour. A daily dose helps ease sneezes and sniffles.

2 2

WIN BY A NOSE

This nifty spray made with 100% natural sea water and enriched with manganese helps cleanse nasal passages and eliminate allergens. Stérimar Hay Fever & Allergy Relief, 50ml, £5 (£10/100ml)

3

ITCHY, RUNNY NOSE?

3

5

For 24-hour relief of that runny, congested and itchy nose use Benacort Hay Fever Relief Nasal Spray 60ml**, £10 (£16.67/100ml)

4

SPRAY HELLO TO SUMMER

When symptoms spike, fight congestion, sneezing and a runny nose with long-lasting, nondrowsy Beconase Hay Fever Relief for Adults 0.05% Nasal Spray 100 dose†, £6

5

MAXIMUM STRENGTH

One daily dose of Piriteze Allergy 30 Tablets††, £10 (33p each) can ease itchy eyes, runny noses and sneezing for 24 hours.

FUEL THEIR INSTINCT FOR PROTEIN

WSAVING MADE SIMPLE

Tesco Bank’s expert tips will take the hard work out of monthly saving

hether you’re saving for a holiday or simply want to put a bit aside, managing your money can feel overwhelming. But budgeting needn’t be baffling and, when you start reaping the rewards, you’ll wish you’d started saving sooner!

The first step is to create a budget plan that will help you put money aside every month. You’ll be surprised how quickly small, regular amounts add up! Creating a budget will also give you confidence about what you’ve got to spend and when. Budgeting isn’t about limiting yourself, it’s working out how to afford the things you really want and need.

ACCOUNT KNOW-HOW

Separate your money into different accounts, so the majority of your cash is ring-fenced for essentials. You can have two current accounts – one for your salary to be paid into and for regular outgoings, and a second one for everyday expenses. This way, needs and wants sit in separate accounts, so you know exactly what you’ve got.

Use the 50/30/20 rule and split your cash as follows:

50% needs 20% debt/savings

3 STEPS TO SAVING SUCCESS

STEP 1 Write down what funds you have coming in and going out of your account every month. A spreadsheet can make this easier.

STEP 2 Work out what you currently spend each month –count every single penny!

STEP 3 Sort all your spending into three categories:

• NEEDS Mortgage/rent, council tax, utility bills, food, childcare, travel costs

• DEBT/SAVINGS Outstanding balances on credit cards and store cards, loans and regular savings

• WANTS For example, gym membership, takeaways, your Netflix subscription

Alongside your current accounts, have a separate savings account, and set up a direct debit that leaves your current account on payday. You’ll be less tempted to spend if the cash is saved elsewhere. Tesco Bank has lots more useful information to help you manage your money, including budgeting guides – visit tescobank.com.

30% wants

Follow this order –and no skipping to wants until you’ve taken care of needs and debt/savings!

Now add the three columns together and take the total away from your income. If the result is a deficit, you’ll need to reduce your outgoings.

White bean stew with fennel & harissa p50

Hawaiian turkey kebabs p42

Your recipes

GET COOKING

SNACKS, SIDES & SAUCES

Cod croquetas 58

Garlic & lemon gambas 58

Halloumi & pepper skewers 88

Halloumi stuffed peppers 58

Romesco sauce 88

Spinach & potato samosas with apricot & ginger chutney 74

Tomato & basil bruschetta 106

VEGETARIAN & VEGAN

Baked ratatouille with butter bean mash 81

Charred chilli corn & smoky bean salad with sweet potatoes 45

Cheat’s beetroot gnocchi 61

Cheat’s mushroom pizza traybake 34

Pea & mint falafel 43

Roasted cauliflower tagine 84

Rocket & chickpea salad with pesto dressing 13

Spring veg linguine 38

Summer pea minestrone 11

White bean stew with fennel & harissa 50

MEAT & FISH

Courgette & fish pilaf 83

Couscous chicken nuggets & rainbow chips 84

Grilled chicken Caesar salad with herby flatbreads 10

Hawaiian turkey kebabs 42

Lemon chicken & watercress traybake 83

Salmon with mint, strawberry & melon salsa 9

Turkey meatball laksa 23

SWEET TREATS & DRINKS

Avocado & Greek yogurt ice lollies

Lemon chicken & watercress traybake p83

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

Vegetarian (free from meat and fish)

Vegan (free from animal-derived products)

Dairy free (free from milk-derived products)

Gluten free

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

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

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

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

infused

Alcohol For more information about responsible drinking, visit

Finest moments

Aperitivo hour

The simplest of summery snacks, perfect to eat before an alfresco dinner

Tomato & basil bruschetta

Serves 4

Low in saturates

Takes 15 mins

Cost per serve 92p

Preheat the grill to high. Halve a 270g Tesco Finest olive ciabatta lengthways, then cut each half into 4 pieces. Place on a baking tray and drizzle with 1 tbsp Tesco Finest Tuscan extra virgin olive oil. Grill for 2-3 mins until browned, then flip and repeat until lightly browned and crisp (making sure they don’t catch). Rub all over with a large halved garlic clove and

set aside. Meanwhile, wash and quarter a 250g pack Tesco Finest Sweet Mixed Baby Tomatoes. Put in a large mixing bowl; season with salt. Stir in 1 tbsp Tesco Finest Tuscan Extra Virgin Olive Oil, 1 tsp red wine vinegar and 10g roughly chopped fresh basil. Divide the mixture between the toasts, spooning over any juices, then season with black pepper and scatter with extra basil leaves to serve.

Each

OUR STAR INGREDIENTSÉ

Tesco Finest Olive Ciabatta 270g, £1.60 (59p/100g)

Tesco Finest Tuscan Extra Virgin Olive Oil 500ml, £6.50 (£1.30/100ml)

Tesco Finest Sweet Mixed Baby Tomatoes 250g, £1.50 (60p/100g)

Artwork by Flossie Skelton