Tesco magazine - April 2018

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APRIL 2018

51 SPRING RECIPES MAKE IT FOR EVERYONE New chicken one-pot

FRESH STARTS

NEW SEASON

Makeover your me-time O Break the kitchen rules O Get into happy habits O

SPEEDY SNACKS

O

FAMILY MEALS FOR LESS

Fashion and beauty looks

O

USE-IT-ALL RECIPES

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WELCOME

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weekend, even if it is just getting up a bit earlier and venturing out into the fresh air in search of breakfast? Even a small change can make you feel great. Which is why this issue we’re all about trying something new. And it’s so easy to do! Take soups: they’re cheap and a good way to squeeze lots of veg into your diet. But they’re not exactly exciting, are they? Top them with herbs and a poached egg, or crispy spiced potatoes, though, and suddenly your old ‘go to’ gets a makeover Ô Ÿ E ó

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light work of it, with a speedy dish for midweek and a surprisingly easy meal using whole trout for when you ô Âã ãÉ Û¨Éô É ã¨ / «  Ûã

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your weekend. I’ll just say this: chilli cheese toast…

Ever tried coding? (Me neither, but all the kids are doing it, apparently.) Making time for a new hobby doing something you love can only be a good thing, so check out our feature on p80 and see if ÷Éè  ÛÉÁ 㨫£ ÷Éè »«¸ 㨠»Éɸ É¢

Join the conversation

Lauren Rose-Smith, EDITOR

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

The team EDITORIAL Editor Lauren Rose-Smith Deputy editor Jo Wooderson Food editor Elli Donajgrodzki Chief sub editor Art Young Deputy chief sub editor Rob Goodway Senior sub editor Jenny Wackett Writer Bryony Bowie Creative solutions editor Alison Fordy ART Art director David Jenkins Senior art editor Nina Brennan Senior designer Sarah Prescott Designer Jade Bright Junior designer Freddie Stewart ADVERTISING SALES dunnhumby Ltd Head of publications & in-store account management Matt Sims Advertising account management Chris Kent, Susan Leydon. For all Tesco magazine advertising enquiries please contact tescomagazine@dunnhumby.com. Magazine media leads Tom Glenister, Soledad de Molinas, Okasha Nageen, Jas Padum, Ben Salih, Jim Wright CONTENT AND PUBLISHING Editorial director Maureen Rice Content director Helen Johnston Head of food Jenny McIvor Group managing editor Kate Best Group art director Iona Newton Senior account director Kate McLeod Account director Emma Ferguson Account manager Peter Woodman Account executive Naomi Hutchinson PRODUCTION Production director Vanessa Salter Production manager Deborah Homden WITH THANKS TO Louise Burfitt, Emma Franklin, Catriona Langmuir, Rachel Linstead, Liz Honour, Petra Manley-Leach TESCO Publishing manager Cintia Welch CEDAR COMMUNICATIONS CEO Clare Broadbent Managing director Christina da Silva Creative director Stuart Purcell Digital director Robin Barnes Business development director Joseph Costello Financial director Jane Moffett

5

SALADS AREN’T JUST FOR SUMMER

FO R I N S P I R AT I O N GO TO APETINA.COM

CONTENTS

FOOD 8 OUR RECIPES

53 GREAT CATCH & » É Âã Éɸ«Â£ Û¨ with our easy recipes

Every recipe, at a glance

13 IN SEASON

COVER RECIPE LOUISE PICKFORD COVER PHOTOGRAPHY TOBY SCOTT FOOD STYLING BIANCA NICE PROP STYLING LUIS PERAL

Vibrant recipes that make the most of April’s harvest

57 10 COOKING RULES…

LIVING

95 GET YOUR WELLIES ON!

10 JOIN THE CONVERSATION

Top ideas for getting out are a breath of fresh air

A selection of your emails, social posts and pictures

…made to be broken!

19 THIS MONTH 61 BREAKFAST CLUB

Things to try, buy and do to make the most of April

99 GET THE HAPPY HABIT Break the bad habits you don’t even know you have, and get smiling!

27 ULTIMATE ONE-POT CHICKEN

Sweeten your morning with these fruity tacos

Feed the family with a dish packed with spring veg

62 MASTERCLASS

80 TRY SOMETHING NEW

Learn the art of baking »«£¨ã è ÷ ¨« É ¸ Û

Feel-good inspiration to makeover your hobbies

65 EVERYDAY EASY

82 SPRING TRENDS

…a set of kettlebells

Savvy midweek meals for less than £1.50 a serving

F&F fashion to take you into the new season

105 PET CARE FOR LESS

72 FREEZER SNACKS

84 MAKE CONFIDENCE YOUR THING

30 INDIAN STREET FOOD PARTY Go beyond bhunas and bhajis with our small plates

Clever ways to save money When the fridge is empty, turn to your freezer…

38 SOUPED UP

Expert tips and tricks to boost your self-esteem

Banish boring soups with our simple ideas for tasty ãÉÔÔ«Â£Û Â ¢ óÉè Û

75 5 INGREDIENT…

41 ROOT TO STEM

76 LEFTOVERS

Don’t throw away half your veg! Our thrifty recipes help you use everything up

Make the most of leftover ingredients with our ideas

91 TRIED AND TESTED

77 WASTE NOT

93 BRING IN SPRING

Derek Sarno’s wicked mixand-match meal boxes

How surplus food from Tesco is going to those who need it most

Beat April showers and embrace the season inside

50 VARIETIES

106 OH-GO-ON-THEN

Everything you need to know about seafood

Indulge in this moreish banana split

47 LIVING ON THE VEG

There’s a family holiday to Gran Canaria up for grabs

102 ALL YOU NEED IS…

36 CIDER RULES Six refreshing alternatives to wine and beer

101 PRIZE DRAW

Meals with minimal cooking  Á ö«ÁèÁ óÉè

86 THE GLOW GETTERS Radiance-restoring tips and buys for stunning skin

This month: brow shapers

April is about making time for you. Check out our ideas for doing just that, from p79

What are you waiting for? We have outdoor inspiration on p95

Our cover recipe, on p27, is a delicious one-pot dinner everyone will love

7

Our recipes For more delicious ideas, visit tesco.com/realfood

27

16 47

72 Poultry Pou ultry

Snacks, k sides id & sauces GF Blue cheese & radish salad 76 Cheesy mushroom & spinach pinwheels 73 Chilli cheese toast 33 Ciabatta bites 72 Fish nuggets with avocado & pea dip 74 DF DF GF Garlic green beans 48 Orange & ginger quinoa with DF GF chickpeas 48 GF Radish raita 76 DF GF Saag aloo 76 Seed-crusted sweet potatoes 48 |

DF GF

Spicy-sour chickpea chaat 33 Sweetcorn & courgette salsa 48

DF GF

DF GF

Tomato & pesto pasta salad 76 DF GF t ã ÛÛ Á ÷É 76

8

Find loads more great recipes at tesco.com/realfood

Buffalo chicken tacos 21 Chicken liver, mushroom & Marmite tagliatelle 67 Mini chicken puri naan 33 Spring chicken stew with tarragon butter 27

Meat Barbecue sausage & mixed bean bake with sweetcorn salsa 68 DF Greek–style pizza 76 Lamb keema 76 Lamb koftas with houmous, crispy chickpeas & herby cucumber salad 70 DF Peppered steak & potato salad 16 GF Roasted lamb chops & asparagus with a garlic-herb crumb 15 DF

15

GET COOKING

56

62

56 Fish Mini fish tikka kebabs 35 GF Pan-fried sea bass with pea & potato salad 56 GF Posh fish-finger sandwiches 75 Sicilian-style hake broth 56 Spanish squid stew 51 DF Stuffed trout with cucumber & mint yogurt 56 Thai-style mussels with linguine 51 Tuna melt quesadillas 76 t Á ãè E« É«Û 66 DF GF

Vegetarian 42

35

»ÉÉ £É « ÛÉèÔ 39 Beetroot & chickpea fritters with GF beetroot stalk relish 44 GF Bubble & squeak 76 Carrot, cumin & peanut butter DF burgers 69 Cauliflower rice & lentil salad with GF halloumi 42 GF Goat’s cheese frittata 76 GF Minty falafel bowls 75 Miso squash ramen with soy seeds DF & greens 45 DF Mumbai rolls 35 Pea & lettuce soup with poached eggs & dill 39 Roasted tomato & caraway soup 38

t¨É» É É»« «£ ãÉ« ô«ã¨ »è cheese & hazelnuts 43 t¨É» É Ûã ¸É Á 軫¢»Éô 14 DF GF

Sweet treats & drinks »ÁÉ ÷   ¸¢ Ûã tacos 61 Blueberry Bakewell tarts 17 Brown butter & caramel banana splits GF 106 t Á É Â£ ¸ ô«ã¨ É Ûã rhubarb 13 t¨«ã ¨É É» ã Ô ÛÛ«É ¢ è«ã Á«Â« chiffon cakes 62

Recipes marked can be frozen for up to three months (unless otherwise stated); always wrap appropriately. Defrost and heat thoroughly before eating.

Never refreeze food that has already been frozen, including raw and cooked «Â£ « ÂãÛ Ûè ¨ Û Á ã Û¨  ÔÉè»ã ÷ »» ÔÉè»ã ÷ Û¨Éè» Éɸ thoroughly until juices run clear. For tips on protecting yourself and your family when preparing raw meat and poultry, check out the Food Safety page at Á ã  ۨ ¢ »ô ÷Û ¨ ¸ tesco. com/realfood. Recipes marked ingredients such as cheese, yogurt and ready-made sauces to ensure they’re use no animal products, including meat, veggie-friendly). Recipes marked use no milk-containing ingredients. Û¨ ££Û  « ÷ Y «Ô Û Á ¸ use no gluten-containing ingredients. If you have an allergy Recipes marked please always check ingredients carefully. If you are allergic to nuts, always check ingredients are nut-free. Cost per serve is calculated by adding up the cost of the ingredients and dividing by the number of servings. Information is correct at the time of going to press. For information on reference intakes, visit realfood.tesco.com/ our-food/what-is-healthy.html. For advice on healthy eating and food groups, visit realfood.tesco.com/healthy-eating/all-healthy-eating.html. Our recipes should be ã Â Û Ô ã É¢ ó « Â »  « ã  ¨ »ã¨÷ »«¢ Ûã÷» »» Âèã «ã«É » «Â¢É Á ã«É «ÛÔ» ÷ É Éè «Ô Û «Û ¨ ¸ ÷ Öè »« Âèã «ã«É«Ûã t regret that we are unable to respond to individual nutritional queries.

9

INBOX

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KEEPING EVERYONE HAPPY

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I have been a foster parent for 10 years, and the children I have cared for all come with their own likes and dislikes.

Some love tomatoes but hate mushrooms, others love burgers but hate fish… so I am constantly looking for new ideas.

I always pick up Tesco magazine, as it’s full of family-friendly recipes to keep the children happy (even the fussy ones!).

Clare Kay, Manchester

BACK TO MY ROOTS As an Indian girl born and raised in the UK, I have always struggled to replicate the Indian dishes my mum makes. She never writes anything down or measures ingredients! This is why I would like to express my heartfelt gratitude for your wonderful Tikka masala recipe (Masterclass, February). The precise ingredients list, detailed instructions and helpful tips were a revelation and the masala blew me away!

Layla Nahar, West Yorkshire

You’ve been making…

Contact us at… tesco.mag@cedarcom.co.uk Tesco magazine, Cedar Communications, 85 Strand, London WC2R 0DW

SLEEP TRAINING SL I always a love your health and wellbeing articles, most recently w Train yourself to sleep well Tr (February). As a personal trainer, (F /  㨠ã Á Â÷ Ô ÉÔ» ó Ûã»÷ underestimate the importance of u rrest – and lately I am guilty of this ttoo. Your feature was a reminder tthough, and with such simple tips II’m feeling more rested already!

Bev Meadows, Merseyside B NOTHING BEATS HOMEMADE Tesco magazine never fails to provide new and delicious recipes every month. I’d wanted to make Scotch eggs for ages, so when February’s issue had a recipe for them I tried them out. ‘Amazing’ was the verdict from two picky teenagers and a fussy husband!

Rebecca Dyball, via email

Luscious. My daughter wants this for breakfast tomorrow - best of luck with that, mate! @abu_safwan

Orange ge and almond sponge #baking @hannahfawcett

Pesto chicken meatball bake – smells amazing! @slimmingworldxgemx

We love seeing you have a go at our recipes!

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Letters may be edited for length and clarity. *The Star Letter will be chosen from emails and post received; send entries to tesco.mag@cedarcom.co.uk or Tesco magazine, Cedar Communications, 85 Strand, London WC2R 0DW. Open to UK residents, 18+. Normal exclusions apply. Send your entry to arrive by 11.55pm on 30 April 2018 for a chance to win one £50 giftcard to use in Tesco. You can buy Tesco products at any UK Tesco store or Tesco direct desk with your giftcard. It’s also redeemable at tesco.com where the giftcard payment option is available at the online checkout. Giftcards cannot be exchanged for cash/credit. The card and balance will expire five years after last use or by 30 April 2023. Making a purchase refreshes the five-year expiry period. Giftcards are valuable and should be treated like cash; if lost, they cannot be replaced. Damaged, altered or cancelled cards will not be accepted. **

10 Find all our recipes at tesco.com/realfood

A

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Promoter: Kimberly-Clark® Registered Trademark of Kimberly-Clark Worldwide Inc. ©KCWW

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APRIL HARVEST

IN SEASON Add a little zing to spring with these fresh and vibrant re cip es

Forced rhubarb Most British forced rhubarb is grown in the famous ‘Rhubarb Triangle’, an area in West Yorkshire between Wakefield, Morley and Rothwell.

Forced rhubarb is grown in the dark during winter, which ‘forces’ it to grow quickly in search of light. It’s vibrant pink in colour and has a more delicate flavour than the field-grown variety.

Rhubarb was originally grown in Siberia, and used as a medicine by the Chinese over 4,000 years ago.

During World War II the price of rhubarb was controlled to ensure that most people could still afford it.

Although a vegetable, rhubarb is usually treated like a fruit, and sweetened to balance its naturally tart flavour. Stewed with orange juice, ginger and sugar, it’s delicious folded through a mix of yogurt and whipped cream for a rhubarb fool.

•

• • •

WA RM O R A N G E C A K E W I T H ROA S T E D RH U B A RB Serves 12 freeze cake only Takes 1 hr 10 mins Cost per serve 49p 200g butter, softened, plus extra for greasing 200g caster sugar 4 eggs £ Ô» «Â Éè 2 tsp baking powder 150g polenta or ground almonds 1Ω oranges, zested and juiced 400g rhubarb, cut into 6cm lengths 40g caster sugar ã ÛÔ Û¨ »» Ô«Ûã ¨«ÉÛ Â »÷ chopped crème fraîche, to serve (optional)

2 Beat the butter and sugar in a bowl until pale and creamy. Add the eggs, one at a ã«Á  ã ô »» ]«¢ã «Â 㨠Éè  baking powder, add the polenta or almonds, and the zest and juice of 1 orange; fold in.

3 Spoon into the tin; level the surface. Bake for 40 mins until risen, golden and a skewer inserted into the cake comes out clean.

Remove from the oven but leave in the tin.

4 Increase the oven temperature to gas 6, 200°C, fan 180°C. Arrange the rhubarb on a baking tray. Pour over the remaining orange juice, add the sugar and toss to coat. Roast for 10 mins until just tender.

Cool on the tray for 5 mins.

5 Turn out the cake. Top with rhubarb, spoon the juices over and scatter with pistachios.

Serve with crème fraîche, if you like.

Each slice contains

1 Preheat the oven to gas 3, 170°C, fan 150°C. Grease a 23cm round springform tin and line with nonstick baking paper.

Energy

1398kJ 334kcal 17%

Fat

Saturates

Sugars

Salt

17g 9g 22g 0.2g 25% 46% 25% 4%

of the reference intake. See page 8.

Carbohydrate 41g Protein 5g Fibre 1g

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

13

Like its cousin broccoli, cauliflower is made up of a close network of small, edible flower heads (known as ‘curds’), which grow from a thick central stalk.

White cauliflower is the most common variety – the creamy round heads should be even in colour and surrounded by tight green leaves.

Once the leaves have been cut away, cauliflower can be used whole or broken into florets. To do this, cut into quarters, then slice off the stem. The florets should then separate naturally.

Roasting the florets will give a sweeter taste. The leaves can be roasted too – they’re great dressed with olive oil, chopped garlic and chilli, and scattered with grated lemon zest and Parmesan. Turn to p41 for other ways to use up the whole vegetable.

• •

•

W H O L E ROA S T E D KO RM A C AU L I F L O W E R Serves 4 Takes 50 mins plus soaking Cost per serve £1.44 軫 Éô Éèã £ ã «ÁÁ ã ÛÔ É ÉÂèã É«» ã ÛÔ £ Á Á Û » ÛÁ »» É«É  »÷ ¨ÉÔÔ ã ÛÔ ¸É Á è ÷ Ô Ûã Ÿ £ ÛÁÉÉ㨠ۨ ô èãã Á» ã«Â »«£¨ã É ÉÂèã Á«»¸ »«Á ¶è« èã «ÂãÉ ô £ Û Á«Â« Â Â Û ô Á ÉÔã«É » £ ÔÉã  ãè » ÷É£è ã ÉÔã«É » £ ¢ Û¨ É «  ¨ÉÔÔ ãÉ Û ó ¨ Â ¢è» Û¨ ô ÂèãÛ ãÉ Ûã ãÉ Û ó ÉÔã«É »

1 Preheat the oven to gas 7, 220°C, ¢  c «Á 㨠軫 Éô Ûã Á ÛÉ «ã Û«ãÛ ã «Â£ » £ Ô Â É¢ ô ã ãÉ ã¨ É«»  㨠軫 Éô stem-side up. Simmer for 5-7 mins until almost tender. Drain upsidedown, then sit upright on a foil-lined baking tray.

2 Melt the coconut oil in a saucepan. èÛ¨ 㨠軫 Éô ô«ã¨ ¨ »¢ 㨠ɫ» then sprinkle with garam masala and black pepper. Roast for 25 mins until golden and tender.

3 Meanwhile, add the onion to the pan with the remaining melted coconut oil and cook over a medium heat for 5 mins until softened. Add the korma paste and cook for 1 min, stirring, until fragrant, then add the cashew butter.

Gradually stir in the coconut milk and slowly bring to the boil. Reduce the heat to low and simmer for 8-10 mins, stirring frequently, until the sauce thickens. Add the lime juice and 4 tbsp water, then blitz with a stick blender for 30 secs. Reheat, adding a little extra water if needed.

4 ] ó 㨠軫 Éô Û»« É «Â É ãÛ ô«ã¨ 㨠ô Á Â Â Û korma sauce and yogurt, if you like.

Garnish with coriander, lime wedges and the toasted cashews (if using).

Each serving contains Energy

1332kJ 321kcal 16%

Fat

Saturates

Sugars

Salt

23g 12g 9g 0.3g 33% 59% 10% 5%

of the reference intake. See page 8.

Carbohydrate 21g Protein 10g Fibre 5g

14

WORDS CAROLINE MORRISH, BRYONY BOWIE RECIPES ANGELA DRAKE PHOTOGRAPHY TOBY SCOTT, ADRIAN LAWRENCE FOOD STYLING KATHY KORDALIS, BIANCA NICE PROP STYLING MORAG FARQUHAR

Cauliflower

APRIL HARVEST

COOK’S TIP

Asparagus St George’s Day on 23 April is the first day of the British asparagus season, which runs until the summer solstice on 21 June – so it’s not around for long!

The name ‘asparagus’ comes from the Persian word for sprout, as the spears force themselves upwards out of the soil at such a fast rate: there are reports of them growing more than 10cm in 24 hours!

Stalks should be crisp and firm, with tight, closed buds at the tip. Prepare by bending to find the natural break, then snapping off the woody ends – you can use these to make stock.

Steam or roast spears, or try tossing them with olive oil and griddling with orange halves. Serve with the caramelised citrus squeezed over the top.

To make the breadcrumbs, cut ⧠ÖçÚâÚ È ö Ⱥ sourdough bread and tear into coarse ÖçÀ Ú óªâ§ öÈçÖ 2 Spread the asparagus in a Á¢ ÖÚ single layer on another baking

ROA S T E D L A M B C H O P S & A S PA R AG U S W I T H A G A RL I C - H E RB C RU M B Serves 6 DF Takes 40 mins Cost per serve £3.89

•

•

•

» Á èã» ãÛ É ¨ÉÔÛ £ ¢ Û¨ ÉÛ Á ÷ » ó Û Ô« ¸   »÷ ¨ÉÔÔ £ ¢ Û¨ ã¨÷Á » ó Û Ô« ¸   »÷ ¨ÉÔÔ ö £ è » Û ÛÔ £èÛ ôÉÉ ÷ Â Û ã «ÁÁ ã ÛÔ É»«ó É«» £ »« »Éó Û èÛ¨ £ É Û ÛÉè É裨 èÁ Û Û ã«Ô Éó «£¨ã

1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the lamb on a large baking tray, sprinkle with half the herbs and turn to coat. Roast for 10 mins.

tray. Drizzle over 1 tbsp oil; season.

Once the lamb has had 10 mins in the oven, put the asparagus in and roast both for a further 15-18 mins until the lamb is cooked but still a little pink, and the asparagus is just tender.

3 Meanwhile, heat 1 tbsp oil in a nonstick frying pan over a medium heat. Add the garlic and breadcrumbs and fry, stirring, over a medium-high heat for 2-3 mins until crisp and golden. Stir in the remaining herbs and cook for 1 min. Transfer the asparagus to a serving dish and scatter over the garlic and herb crumb. Serve with the lamb.

Each serving contains Energy

1355kJ 326kcal 16%

Fat

Saturates

23g 10g 33% 52%

Sugars

Salt

2g 2%

0.6g 9%

of the reference intake. See page 8.

Carbohydrate 7g Protein 22g Fibre 1g

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

15

Jersey Royals These regally named potatoes can only be called Jersey Royals if they are grown on the island itself – they have been cultivated there for 140 years. A real treasure of spring, these nutty spuds have a supershort season, so keep an eye out!

Originally known as the ‘Royal Fluke’, the potatoes were first grown by accident when some Jersey farmers each planted a piece taken from one huge potato, and one (a ‘fluke’) produced kidney-shaped tubers.

Jersey Royals don’t need to be peeled. Try them tossed with pasta, green beans and a zingy pesto, then sprinkled with Parmesan.

•

•

P E P P E RE D S T E A K & P O TAT O S A L A D Serves 4 Takes 35 mins Cost per serve £2.60 400g Jersey Royal potatoes 2 x 200g rib-eye steaks, at room temperature 1 tbsp olive oil, plus extra for brushing 1Ω tsp coarsely ground black pepper 2 red peppers, deseeded and sliced into strips 50g watercress For the herby ranch dressing 2 tbsp light mayonnaise 4 tbsp half-fat soured cream 1 garlic clove, crushed 1 tbsp snipped chives ã ÛÔ ¨ÉÔÔ ¢ Û¨ ã » ¢ Ô Û» ÷

1 Boil the potatoes in a large pan of water for 8-10 mins until almost tender. Drain well and set aside.

2 Meanwhile, make the dressing. Put all the ingredients in a jug with 3 tbsp water and whisk together, adding another 1 tbsp water, if needed, to get a drizzling consistency. Season to taste and set aside.

3 Brush the steaks with a little oil and sprinkle over half the ground black pepper. Heat a griddle or frying pan over a high heat and cook the steaks for 3-4 mins each side for medium-rare, or until cooked to your liking. Transfer to a warm plate, cover and leave to rest while you prepare the salad.

4 Halve the potatoes and put in a bowl with the red peppers. Add the oil and remaining black pepper and toss to coat. Transfer to the hot griddle or frying pan and cook for 4-5 mins on a high heat, turning occasionally, until tender and charred (you may need to do this in 2 batches).

5 Pile the watercress onto a serving platter. Thinly slice the steaks and add to the platter with the potatoes and red peppers. Drizzle over some of the dressing and serve the rest on the side.

Each serving contains Energy

1730kJ 432kcal 22%

Fat

Saturates

28g 9g 40% 46%

Sugars

Salt

7g 7%

0.6g 11%

of the reference intake. See page 8.

Carbohydrate 24g Protein 22g Fibre 4g

16

APRIL HARVEST

Supersweet blueberries Available until early June, these blueberries are grown in southern Spain, Morocco and Portugal, and are twice the size of regular blueberries.

Look for deeply coloured, firm fruit with a light, dusty coating. Rinse in a colander with cold water if needed, but only lightly as they’ll turn mushy.

Keep for up to five days in the fridge.

They also freeze well; once defrosted, dust with a little flour before using to stop the colour bleeding.

Try them in a blueberry mojito: crush blueberries, mint, lime and sugar in a jug. Stir in white rum and crushed ice; top up with soda water.

• • •

B L U E B E RRY B A K E W E L L TA R T S Makes 8 freeze cooked tarts Takes 45 mins Cost per serve 84p 320g pack ready-rolled lighter Ôè Ô Ûã ÷ 50g butter, softened 50g caster sugar 1 egg 100g pack ground almonds Ω tsp vanilla extract 250g Supersweet blueberries ã ÛÔ ãÉ Ûã ¸ »ÁÉÂ Û ÉÔã«É » « «Â£ Ûè£ ¢É èÛã«Â£ ÉÔã«É »

1 Preheat the oven to gas 7, 220°C, fan 200°C. Cut 2 sheets of nonstick ¸«Â£ Ô Ô ãÉ ã ¸«Â£ Û¨ ãÛ and set aside. Put the baking sheets without the paper in the oven to heat up. Unroll the pastry and cut it into 8 equal rectangular pieces. Score

a 5mm border around the edge of each rectangle, taking care not to cut through the pastry. Place 4 pieces of pastry on each baking paper sheet.

2 Beat the butter and sugar in a bowl with a wooden spoon until creamy, then beat in the egg and £ Éè »ÁÉÂ Û ãÉ Á ¸ Ûã« Ô Ûã Spread over each pastry rectangle, staying within the border. Scatter the blueberries over.

3 Carefully slide each sheet of baking paper onto a hot baking sheet. Bake for 15-20 mins until the pastry is risen and golden. Leave on the baking sheets for a few mins, then transfer to a cooling rack. Serve warm or cold, Û ãã ô«ã¨ 㨠¸ »ÁÉÂ Û and dusted with icing sugar, if you like.

Each tart contains Energy

1389kJ 333kcal 17%

Fat

Saturates

Sugars

Salt

21g 7g 11g 0.4g 30% 36% 12% 6%

of the reference intake. See page 8.

Carbohydrate 29g Protein 7g Fibre 1g

17

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10 winners randomly drawn each win a Sony BDV-N7200W 5.1 3D Smart Blu-ray/DVD Home Cinema System and a Sony Bravia KDL49WE663 LED HDR Full HD 1080p Smart TV, 49” (main prize) and 200 runners-up randomly drawn each win a £10 Google Play gift code. 1 entry per person. Text charged at standard rate. Terms and conditions at http://www.tesco.com/clubcard/help/terms-and-conditions. Promoter: Tesco Stores Limited, Tesco House, Shire Park, Kestrel Way, Welwyn Garden City, AL7 1GA

THIS MONTH

Make more of April Embra ce spring with our pick of the b est things to do, make and eat this month…

IF YOU TRY ONE THING… …make it the Ready To Eat Mexican Inspired Smoked Mackerel Strips 200g, £3.50 (£1.75/100g). Beechwood-smoked and marinated with cumin, chilli, oregano and lime, it’s the o perfect addition to a p Mexican-style salad. Try M tossing with watercress, to ssliced radish, spring onion, avocado and charred a sweetcorn, and dressing sw with fresh lime juice. w 19

READY TO WOK The new Thai Green Curry 3-Step Kit 243g, £2.39 (98p/100g), contains coconut milk, Thai green curry paste, dried red chilli, basil and lime leaves - all the óÉè «Â£Û ÷Éè  ¢É ÷  aromatic curry.

BUY THE BEST / ÛãÉ Û ¢ ÉÁ D ¨ 㨠 ô ¢ Éû Â Ô Á«èÁ £ É Û ã «ã«É » «Û¨ Û and authentic ingredients. The South Indian Curry Veg and Grain Bowl 400g, «Û Ô ¸ ô«ã¨ Ûô ã ÔÉã ãÉ è»« Éô Â Ô ÔÔ Û ã¨ £2.50 (63p/100g) Pulled Chicken Biryani Bowl 400g, £2.50 (63p/100g) , has tender chicken with a blend of basmati and wild rice. Frozen food has never been more appealing!

YOUR NEW SEASONINGS ö «ã«Â£  ô óÉè Û ãÉ ÷Éè Éɸ«Â£ ô«ã¨ Ôè ¨÷ ÛÔ« Û Â Û ÛÉÂ«Â£Û Try sprinkling Pink Himalayan Salt on chocolate or caramel ice cream, using Ras el Hanout as a rub for meat before grilling, and adding a kick to your salad dressings with the aromatic Garlic Lover’s Pepper Grinder.

Tesco  Ûã Pink H Himalayan Salt 85g, £ £3.10 (£3.65/100g)

20

Ras el Hanout Seasoning 50g, S 90p (£1.80/100g) 9

Garlic Lover’s Pepper Grinder P 40g, £2 (£5/100g) 4

Q A

ASK THE EXPERT >>/ KE :'YK {</ &KK

/cKY

/ ô Âã ãÉ ÁÉ É £ Â«Û Â Ô Ô Á »Û «Â ó  èã É 㠸ÂÉô ô¨ ãÉ Ûã ã ¨ »Ô Start small. Sunday afternoon is a great time to prepare a few batches of ‘base’ ingredients – cook grains or pasta, roast root veg or chicken, and mix a dressing. Pop it in the fridge and you’ve got all you need to assemble lunches for two to three days. For more lunchbox inspiration, try Derek Sarno’s batch-cook recipes on p47.

THIS MONTH

LOVE YOUR HOME April is Home Improvement Month. But before you groan at the thought of dusting down your toolbox or clearing out the spare room to get cracking on that shelving unit, take a look at homeimprovementmonth.co.uk for tips on getting started with that project you’ve been putting É »» ô«Âã wÉè »» »ÛÉ Â £Û É¢ ó« É  «Â£ Ôèã » tradesman if you need a pro for the job, along with ideas for making your home more ecofriendly and adding value.

STAR INGREDIENT

BUFFALO SAUCE è

»É ] è

Ÿ £

(61p/100g)

WHAT IS IT? A tangy tomato sauce, made with red pepper, creamy Stilton and spicy sp p y Tabasco, that originated in è »É E ô wÉ ¸

cYw /c /E BUFFALO CHICKEN TACOS Scatter warmed mini wraps with crispy salad leaves and chopped tomatoes. Top with hot crispy chicken goujons, then drizzle with è »É ] è and crumble some blue cheese over the top.

AND RELAX

PINE NE AND DANDY N >Éɸ«Â£ ¢É ÛÉÁ 㨫£ « Âã to decorate your home? Try a Pineapple plant, £10, in store from mid-April. As well as looking really striking, these unusual plants are thought to help reduce snoring due to their night-time oxygen production.

One for the bedside table…

ROCK ON! Free From Rocky Road Mini Bites, £3 for 12 (25p each), are gluten-, dairy- and egg-free, and vegan-friendly too! So whatever your diet, there’s no need to miss out on a sweet treat.

It’s Stress Awareness Month in April, so what better time to try this brilliantly simple stress buster? Set aside 15 minutes every day to do absolutely nothing. If you can’t get your head around meditation (pun intended!), download a free relaxing app such as Breathe (Android only), which guides you to take slow, deep and rhythmic breaths for the ultimate relaxation. '«ó «ã £É c¨  ãÛ really are amazing.

21

*

T he a stonishing stor y of Sophie’s BIG knickers They don’t get out much these days.

Not since Sophie switched to drinking a2 Milk™. The bloated tummy seemed to just disappear.

Turns out it didn’t like the A1 protein in most regular cows’ milk. So now she can wear underwear that flatters rather than flattens. And have a cuppa without feeling a bit, well…pants.

Sophie shared her story at a2milk.co.uk/ Sophie Why not try it yourself?

*In a poll of 155 Netmums members, 85% would recommend a2 Milk™ to a friend. a2 Milk™ is not suitable for cows’ milk protein allergy. If you have been medically diagnosed with any milk intolerance, seek advice from your doctor before use. Customer’s name has been changed to protect her modesty.

THIS MONTH

TASTE FILES: HONEY LOVE LOCAL

JUST YOUR CUP OF TEA There’s always time for tea. So even if you’re about to go out, brew up award-winning Miles West Country Tea 250g, £2.40 (96p/100g) in a Travel Mug, £3, and take it with you! Tea available in southwest stores.

A GOOD START Chill a jug of water with lemon slices in the fridge overnight. c¨  Ûã 㨫£ «Â 㨠morning, sip a glass of the lemon water to kick-start your digestive system and rehydrate your body fast. There’s no need to abstain from your ÁÉ Â«Â£ É though: it’s a good source of antioxidants, and the smell of É »É ¨ Û proven to limit the  £ ã«ó ãÛ É¢ stress and sleep deprivation on the body. And breathe!

Drizzled over porridge, whisked into marinades and dressings, or slathered on toast: honey is endlessly versatile Tesco ĉÂ�Ûãƨ Orange Blossom Honey 340g, £3 (88p/100g), is sweet Á ÈÖ º óªâ§ Öª¢§â ªâÖçÚ ÁÈâ Ú

Tesco ĉÂ�Ûãƨ English Set Blossom Honey 340g, £4.50 (£1.32/100g), is thick, creamy and spreadable, and § Ú ºª¢§â çââ Öö òÈçÖ

Tesco ĉÂ�Ûãƨ Eucalyptus Honey 340g, £3 (88p/100g) ªÚ ¢Èº Á Á ¡çºº È ª óªâ§ ªÚâªÁ âªò Úºª¢§âºö â Öâ â Úâ

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Serving suggestion shown

START RIGHT A new range of cookfrom-the-freezer breakfast items will help ÷Éè £ ã ó ÷ ÷ É ãÉ a great start. Blueberry Porridge 250g, £1 (40p/100g) , comes with blueberries*, but why not add extra crunch with Chia and Flax Seed Sprinkles 185g, £2.50 (£1.35/100g). Whizz up the frozen fruit in the Energy Boost Smoothie 4 x 125g, £2.99 (60p/100g) , with juice or water to drink alongside.

Breakfast: sorted!

KICK-START YOUR DAY If breakfast is little more than a nice idea in your household, it’s time to shake up the morning routine!

There’s a reason breakfast is said to be the most important meal of the day: for starters, it’ll give your energy levels a boost. Look out for »ÉãÛ É¢ É Û É cereals as part of the Brilliant at Breakfast campaign, in store from 11 April.

23

THIS MONTH

OUT AND ABOUT ]Ô «Â£ ¨ Û Â »»÷ ÛÔ è£ ÛÉ £ ã ÛÉÁ ¢è ã«ó«ã« Û «Â 㨠« ÷ ÷Û Éèã  Ûã «Â ÷Éè è £ ã ÛÉ ÉÂ ã ¢É £ ã ÷Éè  ãè  ÷Éè »è óÉè ¨ Û «ÂãÉ Á«ÛÛ«É 㫠¸ ãÛ ãÉ ãã ã«ÉÂÛ Ûè ¨ Û t Ûã D« » Â Û ] ¢ « V ¸  ɻ ¨ Ûã {ÉÉ É ó   £»«Û¨ , «ã £ Á Á Û¨«Ô sÉè ¨ Û needed and admission/ Á Á Û¨«Ô Ô « Û ó ÷ Û ã Û É ÉÁ »è ¢É ¢è»» ã «»Û

MARVELLOUS MUGS MU UGS ó«Â£ Ôè «Â£ èã É ã ô Âã ãÉ ¸ Keep Chocolate Mug Cakes with Chocolate Sauce 3-pack, £2.25 Ô ¨ «Â 㨠èÔ É ã¨ ÷ £ ã ¢É Û ã«Û¢÷«Â£ ã¨ÉÛ /  ÉÁ¢É ã ¢ÉÉ ÁÉÁ ÂãÛ

TIME FOR (AFTERNOON) TEA t¨÷ ÂÉã ãè  ÷Éè ÛèÔ Á ]«ÁÔ»÷ ÔÉÔ «ÂãÉ c Û É ¢ ãè «Â£ c Û É ĈÁ�ÚâƧ »» »Éãã Á Ûã ô ÷¶

¸ ã Û¨ÉÔ «ÂãÉ ÛÔ ¢  «Â 軣 «Â èãã Û ÉÂ Û ó Á  ÔÉã É¢ ã

« »É Û«É Áã ô«ã¨ É Â«Û¨ »» ¢É

Wicked Muay Thai Curry 400g, £4 (£1/100g)

INSTANT TOASTIE c¨ Û ã Ûã÷  ô frozen toasties are Ô ¢ ã ¢É Öè« ¸ «ã É 㨠£É c¨ ÷ Ô ¸ £ ô«ã¨ ÛÔ « » Û» ó Û ÛÉ ã¨ ÷  Á« Éô ó Ûã «£¨ã ¢ ÉÁ ¢ Éû   Ûã«»» ÉÁ Éèã «ÛÔ Â ãÉ Ûã c ÷ 㨠BBQ Chicken Toastie 119g, £1.25 £ wèÁ

24

Wicked Nana’s Mushroom Bolognese 400g, £4 (£1/100g)

3 OF THE BEST MIDWEEK SAVIOURS ¢ã »É£ ÷ ÷Éè  ¶èÛã ¨ ã ¢ «  »÷ t« ¸ Ô ¢ ã»÷ »» 㨠óÉè Û Â

ÛÉÁ ã«Á Û ÷Éè  Á »  㠸 ] ÂÉ Û ó £ Â <«ã ¨  £ ãÛ ã¨ «»» «Û¨ Û Ô ¸ ô«ã¨ Ôè ¨÷ ÷ «Â Á«Âèã Û ãÉÉ

tKY ] BRYONY BOWIE V,KcK'Y V,w TOM REGESTER &KK ]cw>/E' EMMA JANE FROST VYKV ]cw>/E' JENNY IGGLEDEN

Wicked Naked Burrito 400g, B £4 (£1/100g) £

PROMOTION

Little stars

SIGN UP For more great savings, prizes, expert advice and recipe ideas, join Tesco Baby Club at tesco-baby.com.

D on’t miss the Baby Event in stores from 1 6 April to 1 May, for big savings on these and lots more baby and toddler essentials

***

*

Promotional price 16 April to 1 May 2018 (RRP £3.10). **Promotional price 28 March to 8 May 2018 (RRP £3).

Promotional price 28 March to 8 May 2018 (RRP £8). My Little Pony © 2018 Hasbro. All rights reserved. All prices correct at time of going to press

BATHING BEAUTIES

SOFT TOUCH

Make your baby’s bathtime a happy event by using a mild body wash. Baby Dove Rich Moisture Head To Toe Wash 400ml, £1.55* (39p/100ml), is as gentle as water so won’t irritate little eyes if they accidentally get splashed.

This body wash also helps to restore the moisture your baby’s skin loses in the bath, leaving him or her feeling soft, clean and delicately scented.

This gentle body wash is hypoallergenic and tear-free

ALL CHANGE

Vary your baby’s bedtime routine with this trio. Start with a splash of specially formulated Johnson’s Bedtime Baby Bath 500ml, £1.50** (30p/100ml) in the water. Pat him or her dry then lock in moisture with a few drops of Johnson’s Baby Oil 500ml, £1.50** (30p/100ml).

Alternatively, finish with a dusting of Johnson’s Bedtime Free from Baby Powder 400g, £1.50** alcohol, (38p/100ml), to reduce chafing. parabens and d Finally, send your baby off to phthalates sleep by singing softly.

Nappy changing time gets tricky as soon as your baby starts to crawl or take those first wobbly steps.

So Pampers Baby-Dry Pants Size 4, 40 pack, £4***, have a stretchy waist that makes them quick to pull on, along with a ‘12 hours of dryness’ promise for longer comfort.

For newborns there’s the softness of Pampers New Baby Size 1, 44 pack, £4***.

An Absorb Away layer pulls mess away from your baby’s skin and a Wetness Indicator shows you when to change.

TEE PARTY

CHILD’S PLAY

These stylish threepacks of cotton tops from F&F are great value and perfect for sunny summer days out packed full of fun and adventure. The boys’ Blues Captain Cute Tees, from £7, include a fun slogan, and the girls’ Plain Detail Tees, from £7, have pretty embroidery detailing. All F&F T-shirts are tumbledryer friendly.

Experiences build character and create memories – and it’s never too early to start.

Playskool Baby is an all-new baby brand that transforms b ordinary moments into fun o learning. The range features the much-loved My Little Pony characters, such as this My Little Pony Activity Soft Toy 24cm, £15, exclusive to Tesco. It e iincludes n a handy hanging clip, rattle, a teether, mirror and colourful textured fabrics to engage babies. Suitable from birth.

Your baby will love feeling ⧠ª Ö Áâ textures

WEEKEND COOKING

ULTIMATE ONE-POT CHICKEN Feed the family with this all-in-one dish, full of flavour and packed with spring veg

COOK THE COVER

27

WEEKEND COOKING

S P RI N G C H I C K E N S T E W W I T H TA RR AG O N B U T T E R Serves 6 Takes 1 hr 15 mins Cost per serve £1.46 1.5kg whole chicken 30g pack fresh tarragon 30g butter, softened 8 shallots, trimmed and peeled 250g new potatoes, halved if large 200g pack baby carrots 12 radishes, 8 trimmed and halved, 4 thinly sliced to serve 450ml pack fresh chicken stock, or made using Ω a chicken stock cube 250g broad beans, defrosted if frozen, skinned

1 Start by jointing the chicken. Place the chicken, breast-side up, on a board. Use a sharp knife to make a cut between the breast and the leg on each side of the bird, following the

curve of the body to remove the legs  㨫£¨Û «Â »è «Â£ 㨠ۨ÷ É÷Ûã Û on the back. Cut through the middle joint of each leg to separate the thigh and drumstick, and again between the drumstick and the knuckle at the end (discard the knuckles or freeze, with the backbone from step 2, for stock).

2 To remove the breast and wings, cut down one side of the breastbone, going right through the bone into the cavity. Repeat on the other side. With poultry shears or sharp kitchen scissors, cut each breast away from the backbone. Separate the wing and breast joint by cutting each breast joint in half about 2cm from the wing.

3 Season the chicken pieces. Strip the leaves from two-thirds of the tarragon ÛÔ «£Û   »÷ ¨ÉÔ «Û «Â£ the stalks. In a bowl, mash half the chopped tarragon into the butter with a fork. Carefully loosen the skin on the chicken pieces and rub the butter between the meat and skin.

4, ã » £ Á Ô ÉÉ¢ ÛÛ É» dish over a medium-high heat. Add the chicken, skin-side down, and fry for 5 mins, turning halfway, until golden.

Add the shallots and fry for 5 mins.

5 Add the potatoes, carrots, halved radishes and the stock to the dish.

Bring to the boil, then reduce the heat, cover and simmer for 55 mins. Add the broad beans, cover and cook for 5 mins more or until the vegetables and chicken are cooked through, with no pink meat showing.

6 Stir the reserved chopped tarragon into the pan juices. Just before serving, scatter over the sliced radishes and remaining tarragon sprigs, and season with black pepper.

Each serving contains Energy

1830kJ 438kcal 22%

Fat

Saturates

27g 9g 38% 44%

Sugars

Salt

4g 4%

1.5g 24%

of the reference intake. See page 8.

Carbohydrate 13g Protein 38g Fibre 3g

28

For more seasonal chicken recipes, visit tesco.com/realfood

RECIPE LOUISE PICKFORD PHOTOGRAPHY STUART OVENDEN FOOD STYLING BIANCA NICE PROP STYLING MORAG FARQUHAR

CHEAT IT Don’t fancy jointing a chicken? Use a 1kg pack of chicken thighs instead.

This product is high in fibre containing more than 6g of fibre per 100g of product

STREET FOOD PARTY G o b eyond bhunas and bhajis and discover some exciting lesser-known Indian dishes

Chilli cheese toast re c i p e o n p 3 3

30

WEEKEND COOKING

M i n i c h i c ke n puri naan re c i p e o n p 3 3

Spicy-sour chickpea chaat re c i p e o n p 3 3

31

*28g (about 23 almonds). © 2018 Almond Board of California. All rights reserved.

STAY ON TRACK. .

S E I R O L A C 160 *

A tasty, satisfying crunch to deliciously complement any diet.

ALMONDS. SNACKING GOOD.

WEEKEND COOKING

C H I L L I C H E E S E T OA S T Serves 4 Takes 15 mins Cost per serve 42p ãÛÔ Ûè Éô É«» É«É  »÷ ¨ÉÔÔ £  ¨«»»«  »÷ ¨ÉÔÔ Ÿ £ Á ãè ¨ £ ã Ÿ £ ÁÉûû »» £ ã ãÛÔ èÛ¨ ¨«»»« Û Û»« Û ô¨«ã èã «ÂãÉ ã « £» Û ÛÔ «Â£ É«ÉÂÛ ã¨«Â»÷ Û»« ¨«»»« Û Â ã¨«Â»÷ Û»«

1 Preheat the grill to medium. Heat the oil in a frying pan over a medium heat and add the onion and green chilli. Cook for 3-4 mins until soft, then transfer to a bowl. Leave to cool for 5 mins, then stir in the cheeses and the crushed chillies. Season.

2 Put the bread triangles on a baking tray and scatter over the cheese mix.

Grill for 4-5 mins until the cheese has melted and is golden. Scatter over the spring onions and red chilli.

Serve immediately.

Each serving contains Energy

1014kJ 242kcal 12%

Fat

Saturates

13g 7g 18% 36%

Sugars

Salt

4g 4%

1.4g 23%

of the reference intake. See page 8.

Carbohydrate 20g Protein 13g Fibre 2g

M I N I C H I C K E N P U RI N A A N Makes 8 Takes 50 mins plus cooling and resting Cost per serve 65p ã ÛÔ Ûè Éô É«» É«ÉÂÛ Â »÷ ¨ÉÔÔ £ »« »Éó Û Â »÷ ¨ÉÔÔ Á Ô« £«Â£ Ô »   »÷ ¨ÉÔÔ ã ÛÔ ãÉÁ ãÉ Ôè ée ã ÛÔ £ Á Á Û » ã ÛÔ £ ÉèÂ É «  £ É » ÛÛ Â Û¸«Â» ÛÛ ¨« ¸  㨫£¨Û Á«Â «Â ¢ÉÉ Ô É ÛÛÉ ãÉÁ ãÉ ¨èã ÷ ãÉ Û ó ÉÔã«É »

For the naan £ Ô» «Â Éè Ô»èÛ öã ãÛÔ ¸«Â£ ÔÉô £  ãè » ÷É£è ã ãÛÔ Û »ã £ Û »ã èãã Á »ã

S P I C Y - S O U R C H I C K P E A C H A AT ¢É

èÛã«Â£

1 Heat the oil in a lidded frying pan over a medium heat. Add the onions and cook for 8-10 mins until golden. Add the garlic and ginger. Cook for 2 mins, then add the tomato purée and spices; season. Cover and cook for 10 mins.

2 Stir the chicken into the onion mix, then re-cover and cook for 7-8 mins until the chicken is cooked through.

Uncover, increase the heat to high and cook for 2 mins or until the liquid has evaporated. Set aside to cool.

3 D Âô¨«» Á«ö 㨠Éè ¸«Â£ powder, yogurt and salt in a large bowl. Gradually pour in 125ml water, stirring, until the mix comes together.

You may not need all the water. Knead for 2 mins on a clean surface, then Éó ô«ã¨ »«Â£ »Á Â Û ã Û« ¢É 15 mins. Preheat the grill to medium.

4 Divide the dough into 16 equal Ô« Û K »«£¨ã»÷ Éè Ûè ¢ roll each piece into a 12cm circle.

Vèã É «£¨ã¨ É¢ 㨠¨« ¸  »»«Â£ in the centre of a circle, leaving a 2cm border, then lay a second circle É ãÉÔ hÛ ÷Éè £ Û ãÉ ãã  down the top slightly, then pinch all around the edges to seal, turning it up as you go. Transfer to a large baking tray, then repeat with the Á «Â«Â£ É裨  »»«Â£ 5 Grill the naans for 2 mins, then turn over and cook for a further 1 min until cooked and golden on both sides.

Remove from the grill and brush the naans with the melted butter while still hot. Serve with tomato chutney for dipping, if you like.

DF GF Serves 4 Takes 15 mins Cost per serve 98p

ã ÛÔ Ûè Éô É«» É«É  »÷ ¨ÉÔÔ £  ¨«»»«  »÷ ¨ÉÔÔ ãÉÁ ãÉ Â »÷ ¨ÉÔÔ £ ã«Â ¨« ¸Ô Û «Â  «ÂÛ ã ÛÔ ÔÉÁ £  ã Û Û £ ã«Â Ûô ã É Â «Â  «ÂÛ è èÁ « ãÛÔ £ Á Á Û » For the chutney £ Ô ¸ ¢ Û¨ Á«Âã £ Ô ¸ ¢ Û¨ É «  £  ¨«»»« »«Á ¶è« èã «ÂãÉ Û»« Û É ô £ Û ãÉ Û ó

1 To make the chutney, put the mint, coriander, chilli and lime juice in a food processor. Season; blitz until smooth, then set aside.

2 Heat the oil in a frying pan over a medium heat and add the onion and chilli. Fry for 5 mins or until softened, then add the tomato. Fry for 1 min, then put in a large bowl to cool slightly.

3 Stir in the chickpeas, pomegranate seeds, sweetcorn, cucumber, garam masala and the chutney. Season.

Serve with the lime slices or wedges.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

725kJ 172kcal 9%

6g 9%

1g 4%

6g 7%

0.9g 15%

of the reference intake. See page 8.

Carbohydrate 23g Protein 8g Fibre 5g High in protein; low in fat; low in saturates

Each puri naan contains Energy

1320kJ 314kcal 16%

Fat

Saturates

12g 4g 17% 18%

Sugars

Salt

4g 4%

0.6g 11%

of the reference intake. See page 8.

Carbohydrate 36g Protein 19g Fibre 3g High in protein; source of vitamin B1; source of vitamin B3; source of vitamin B12

33

COOK’S TIP Leave out the chilli to make these Ú§ · Ú §ªâ with kids.

34

For more Indian-inspired recipes, visit tesco.com/realfood

RECIPES CHETNA MAKAN PHOTOGRAPHY TOBY SCOTT FOOD STYLING BIANCA NICE PROP STYLING LUIS PERAL

WEEKEND COOKING

M U M B A I RO L L S

MINI FISH TIKK A KEBABS

Makes 8 Takes 50 mins Cost per serve 54p

Makes 6 Takes 25 mins Cost per serve 74p

3 eggs º tsp mild chilli powder Ûè Éô É«» ¢É ¢ ÷«Â£ 8 mini white tortilla wraps 4 tbsp sweet chilli sauce %ÈÖ â§ ººªÁ¢ Á «èÁ ÔÉã ãÉ Û É«»  Á Û¨ Ω tsp ground cumin Ω tsp garam masala %ÈÖ â§ Úº ó Éã Ô »  £ ã è èÁ Û Â £ ã ÛÔ «Â£ É«ÉÂÛ Â »÷ ¨ÉÔÔ ô¨«ã £  »÷ Û¨ Ô«Â ¨ É¢ Á«» ¨«»»« ÔÉô »«Á ¶è« %ÈÖ â§ §çâÁ ö £ Ô ¸ ¢ Û¨ É «  £ Ô ¸ ¢ Û¨ Á«Âã » ó Û É»÷ 2 garlic cloves Á Ô« £«Â£ Ô » º tsp salt 2 green chillies

£ É » ÛÛ Â Û¸«Â» ÛÛ ¨ É ¸ »» ãÛ ÛÁ »» É«É  »÷ ¨ÉÔÔ £ »« »Éó  »÷ ¨ÉÔÔ £  ¨«»»«  »÷ ¨ÉÔÔ ã ÛÔ ã«¸¸ è ÷ Ô Ûã ã ÛÔ É Â Éè £ Ô ¸ ¢ Û¨ É «  » ó Û Â »÷ ¨ÉÔÔ ã ÛÔ Ûè Éô É«» Û » » ó Û ãÉ Û ó %ÈÖ â§ öÈ¢çÖâ ªÓ £  ãè » ÷É£è ã º tsp ground cumin £ ¢ Û¨ Á«Âã » ó Û Â »÷ ¨ÉÔÔ ÛÁ »» ãÉÁ ãÉ Â »÷ ¨ÉÔÔ è èÁ  »÷ ¨ÉÔÔ ÛÁ »» É«É  »÷ ¨ÉÔÔ

1 cÉ Á ¸ 㨠»»«Â£ Á«ö 㨠Á Û¨ ÔÉã ãÉ ô«ã¨ 㨠ÛÔ« Û Â Ô«Â ¨ É¢ Û »ã ] ã Û« / ÂÉ㨠Éô» Á«ö 㨠ۻ ô «Â£ « ÂãÛ ] ÛÉÂ Â Û ã Û« / ¢ÉÉ Ô É ÛÛÉ »«ãû 㨠¨èã ÷ «Â£ « ÂãÛ ãÉ ÛÁÉÉã¨ Ô Ûã Û ÛÉÂ Â Û ã Û« 2 t¨«Û¸ 㨠££Û ¨«»»« ÔÉô  ԫ ¨ É¢ Û »ã «Â ô« Éô» , ã » £ ¢ ÷«Â£ Ô Â Éó Á «èÁ ¨ ã  ãÛÔ É«» «Ô Û« É¢ ¨ ô Ô «Â 㨠££ Á«ö & ÷ ¢É Á«Â ¨ Û« èÂã«» 㨠££ «Û Éɸ 3 Vèã ô Ô É Ի ã ££ Û« èÔ ]Ô ô«ã¨ ã ÛÔ ¨èã ÷ ã ÛÔ ÔÉã ãÉ »»«Â£ ÛÉÁ Û» ô  ÛÉÁ ¨«»»« Û è 㨠 ɻ» èÔ Â Û è ô«ã¨ É ¸ã «» Ûã« ¸ ãÛÔ É«» ãÉ ã¨ Ô Â Â Éɸ 㨠ô Ô É É㨠۫ Û Éó Á «èÁ ¨ ã èÂã«» «ÛÔ Y Ô ã ô«ã¨ 㨠Á «Â«Â£ ô ÔÛ

1 »«ãû 㨠ۨ ãÉ ÛÁÉÉã¨ Ô Ûã «Â ¢ÉÉ Ô É ÛÛÉ Vèã «Â Éô»  Ûã« «Â 㨠É«É £ »« ¨«»»« è ÷ Ô Ûã É Â Éè Â É «  ] ÛÉ  Á«ö ô »» 2 «ó« 㨠Á«ö «ÂãÉ Öè » Ô« Û Â Û¨ Ô «ÂãÉ »»Û c¨ ÉÂãÉ ÛÁ »» Û¸ ô Û ÛÉ ¸ ¢É ¨  «¢ ôÉÉ Â »»Û Ô Û¸ ô , ã 㨠ɫ» «Â ¢ ÷«Â£ Ô Â Éó »Éô ¨ ã & ÷ 㨠¸ Û ¢É Á«ÂÛ ¨ Û« èÂã«» £É»  «ÛÔ÷  Éɸ 㨠É裨 wÉè Á ÷  ãÉ ôÉ ¸ «Â ã ¨ Û 3 cÉ Á ¸ 㨠«Ô Á«ö 㨠÷É£è ã «Â ÛÁ »» Éô» ô«ã¨ 㨠èÁ«Â ÁÉÛã É¢ 㨠Á«Âã » ó Û ã¨ ãÉÁ ãÉ è èÁ  É«É 4 V«» ã¨ Û » » ó Û ÉÂ Û ó«Â£ Ô» ã  » ÷ 㨠۸ ô Û É ãÉÔ ]Ô «Â¸» Éó 㨠Á «Â«Â£ Á«Âã Â Û ó ô«ã¨ 㨠«Ô Each kebab with dip contains Energy

Fat

Saturates

Sugars

Salt

367kJ 87kcal 4%

3g 4%

1g 3%

3g 4%

0.4g 6%

of the reference intake. See page 8.

Carbohydrate 8g Protein 8g Fibre 1g High in protein; low in fat; rich in iodine; low in saturates; source of vitamin B12

Each roll contains Energy

Fat

Saturates

Sugars

Salt

809kJ 192kcal 10%

6g 9%

1g 6%

6g 9%

1.0g 17%

of the reference intake. See page 8.

Carbohydrate 28g Protein 7g Fibre 2g Source of protein; low in saturates

Wine match Try a zingy, aromatic rosé like s«Â V ÷Û è s » >É« YÉÛé . Notes of summer fruits stand up well to the bold Eastern w fflavours on show here.

35

CIDER 1 This s f ro m we e t a n d fr u apple ity cid and blen s grown, er is de d p ma d re s s touc in So e ed, f h of m erme e a r s et . pple clou nted d y ha juice It inc lude ze. A t it’s p sa s this o give it er a dis cide Prem fect for r c p iu m ome tinctive icnic Clou s s. S h 2As dy eppy in a can, tr ’s Va brim ong yet s Cider, £ t 1 .50 ming mo o /330 07 th cid with apple ml bitte er, th s. Tr r sw is y Niço ise (p ser ving it eet Wes is t Co 66) in with O rc h u nt ou st a 3 Cra rd Pig Hog ead of wh r Warm tu r y ite w ft cid na fa th ine. e Italia e n ver r is a big r Cider, £ sion way is fer trend an 2/500m as p r d this l me os me d ium- ecco. It’s nted in t dr y w he sa clean S e cc it m , cris o Ita h fin e bu li a n p an e b Craf d t Cid bles. An g er, £ 2/50 ioletti 0 ml

1 2 3

CIDE R RU LES 4

5 6

If yo u from fancy a ch a not wine o r be nge tr y o e refr e s h i n e o f t h r, w h y ng c e ider se s

4 The make refin rs of ing t this heir cide brigh recip t and e. Th r spent 1 apple crisp 5 e re s c s ult is years chee from Fra ider, tha a dr y n ks t seb o nce , o bit and ar b ot h te Italy. h a rd d – t h e t Tr y w rsweet angin ch e e A ng r ith a es se y 5 N a m O r c h a r d C s a n d s h a s wo r ks w ell w rp blu r e i d s p ith after g row Appl e on th n e s. e is sh in Cornw e punchy Cider, £ 2 arp w all, t / R 50 at t his a ith a chille ward ler apple 0ml f re d as ou with sala sh zing. It -winnin g cid ds a n r ’s gre er d ch Ra t t P e p p e re argril at super ler C d ste le o r ni a k 6 Ma d & f o sh C o d, de u loud potato s sing co ok alad such y Cy 12 va ing a der, (p16). r ie p £ ties ples, fine of ha 2/500m ba this nd-p l sm o astrin lance of ot h c icked s we e genc ider tne s y, an and h a s d fis sa ,c w with h. Tr y it w orks we rispness ll wit t a r ra and ith o h gon u V int li r gh Sprin bu a ge A g chic t meats pple tter (p27 ken s ). Me Cid e tew rr r, £2 / 750 ydown ml

36

A single variety cider made with only katy apples What ciderâ&#x20AC;&#x2122;s supposed to taste like

Souped up Banish b oring soups with exciting flavour combinations and tast y toppings ROA S T E D T O M AT O & C A R AWAY S O U P Serves 4 freeze without topping Takes 1 hr Cost per serve 99p 1kg vine tomatoes, halved 3 tbsp olive oil 1 tsp caraway seeds handful fresh thyme, leaves picked

1 large onion, diced 2 garlic cloves, sliced 1 vegetable stock cube, made up with 800ml hot water For the topping ű ã�ÛÔ ÛèÂČÉô�× Û���Û 1 tbsp sesame seeds 70g feta, crumbled 2 tsp chia seeds (optional)

1 Preheat the oven to gas 4, 180°C, fan 160°C. Put the tomatoes cut-side up on a baking tray. Drizzle over 2 tbsp oil and sprinkle over the caraway seeds and thyme leaves. Season. Roast on the middle shelf of the oven for 45 mins.

2 After 35 mins, heat the remaining oil in a large, heavy-based pan over a medium-high heat. Add the onion; fry for 4-5 mins until soft. Stir in the garlic; cook for 1 min. Reduce the heat.

3 Spoon the tomatoes and juices into the pan. Stir well, then add the stock.

Increase the heat and bring to a simmer.

Remove from the heat and blitz with a stick blender. Season and keep warm.

4 Vèã 㨠Ûè Éô Â Û Û Á Û Û in a dry frying pan. Toast over a medium heat for 3-4 mins until they start to turn golden. Spoon the soup into warm bowls and sprinkle over the crumbled feta, toasted seeds and chia seeds, if using.

Each serving contains Energy

983kJ 236kcal 12%

Fat

Saturates

Sugars

Salt

17g 5g 12g 1.6g 25% 27% 13% 27%

of the reference intake. See page 8.

Carbohydrate 15g Protein 7g Fibre 5g 1 of your 5-a-day; source of protein

38

Aloo gobi soup

ALOO GOBI SOUP Serves 4 freeze without topping Takes 45 mins Cost per serve 48p

P e a & l e t tu c e s o u p w i t h poached eggs & dill

COOK’S TIP Use fresh stock or vegetable stock pots instead of cubes to make all of these soups gluten-free.

1 Bring a saucepan of water to the boil; add the potatoes. Simmer for 8 mins until just soft. Drain; set aside.

2 Meanwhile, heat half the oil in a large, heavy-based pan over a medium heat.

Add the onion and cook for 3-4 mins until it begins to soften. Stir in the 軫 Éô £ »« ¨«»»«  £«Â£ cook for 1 min, then add the ground cumin and turmeric. Fry for 2 mins, then cover and reduce the heat to low.

Cook for 5-6 mins until soft.

3 Remove the lid and stir in the tomato purée and chopped tomatoes. Bubble over a medium heat for 6-8 mins until thickened. Stir in the stock and half the cooked potatoes. Remove from the heat and blitz with a stick blender until smooth. Stir through the yogurt and return the pan to a low heat. Season.

4 Meanwhile, heat the remaining oil in a small frying pan over a high heat.

Add the reserved potatoes and fry for 4-6 mins, turning frequently, until golden and crispy. Remove from the pan with a slotted spoon and set aside to drain on kitchen paper. Serve the soup in bowls, scattered with the potatoes and topped with the nigella seeds and coriander.

Energy

Fat

Saturates

9g 3g 13% 14%

Serves 4 freeze without eggs Takes 45 mins Cost per serve 57p 15g butter 1 tbsp olive oil Û¨ »»ÉãÛ Â »÷ Û»« 3 garlic cloves, sliced 1 large round lettuce, leaves separated and roughly chopped 400g frozen petits pois 1 vegetable stock cube, made up with 900ml hot water small handful fresh mint leaves 4 eggs small handful fresh dill, leaves picked

1 Melt the butter with the oil in a large saucepan over a medium heat and add the shallots and garlic. Fry for 5-6 mins until tender but not brown. Stir in the lettuce and, when it has wilted, add the peas, stock and mint. Bring to the boil.

Reduce the heat, season and simmer for 7-10 mins, until thickened slightly.

2 Remove from the heat and blitz the soup with a stick blender. Season.

3 Meanwhile, bring a large pan of water to a simmer. Make a whirlpool in the centre by stirring rapidly with the handle of a wooden spoon. Allow the swirl to almost subside, then crack the eggs directly into it. Poach for 3 mins over a low heat. Remove the eggs with a slotted spoon; set aside.

4 Divide the soup between 4 bowls. Top each one with a poached egg and some dill leaves.

Each serving contains Energy

955kJ 228kcal 11%

Each serving contains 726kJ 174kcal 9%

PEA & LET TUCE SOUP W I T H P OAC H E D E G G S & D I L L

Sugars

Salt

8g 9%

1.6g 26%

Fat

Saturates

14g 4g 19% 22%

Sugars

Salt

8g 9%

1.4g 24%

of the reference intake. See page 8.

Carbohydrate 14g Protein 14g Fibre 7g High in protein; 2 of your 5-a-day

of the reference intake. See page 8.

Carbohydrate 19g Protein 6g Fibre 4g Source of vitamin C; source of protein

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

RECIPES GEORGINA FUGGLE PHOTOGRAPHY GARETH MORGANS FOOD STYLING MIMA SINCLAIR PROP STYLING MORAG FARQUHAR

2 Maris Piper potatoes (about 200g), peeled and cut into cubes 2 tbsp olive oil ÛÁ »» É«É  »÷ ¨ÉÔÔ ¨ É¢ 軫 Éô Éèã £ É裨»÷ ¨ÉÔÔ «ÂãÉ ÛÁ »» É ãÛ 3 garlic cloves, sliced ¨«»»« Û Â Â »÷ chopped 5cm piece ginger, peeled and grated 1 tsp ground cumin 1 tsp ground turmeric 1 tbsp tomato purée 400g tin chopped tomatoes 1 vegetable stock cube, made up with 500ml hot water 100g Greek-style yogurt 1 tsp nigella seeds ¨  ¢è» ¢ Û¨ É «   »÷ ¨ÉÔÔ

39

NO WASTE

Root to stem cooking Rescue tast y trimmings with these thrif t y re cip es that use up ever y thing ands up: who hates throwing away food? Us too, but sometimes we do it without even realising. Take the » ó Û É 軫 Éô ¢É ö ÁÔ» « you know you can eat those too? Say hello to root-to-stem eating, which encourages you to cook and eat the whole vegetable, from broccoli stalks to butternut squash seeds. Not only will your food shopping stretch even further, reducing food waste and saving you money, but you’ll also «Â Û ã¨ Âèã « ÂãÛ Â óÉè of your meals. Sign us up!

H

41

CAULIFLOWER RICE & LENTIL SALAD WITH HALLOUMI GF Serves 2 Takes 25 mins Cost per serve £2.07

ÛÁ »» 軫 Éô ô«ã¨ » ó Û ã ÛÔ èÁ«Â Û Û ã ÛÔ É»«ó É«» £ »«£¨ã ¨ »»ÉèÁ« è £ ã«Â £  » Âã«»Û «Â  «ÂÛ £ Ô ¸ ¢ Û¨ ã » ¢ Ô Û» ÷  »÷ ¨ÉÔÔ » ÁÉ ¶è« £ ¨ ÷ ãÉÁ ãÉ Û Öè ã

42

1 V ¨ ã 㨠£ «»» ãÉ Á «èÁ V » É ã¨ è»« Éô » ó Û ¸«Â£ èÔ Â÷ » £ ÉÂ Û «¢ Â Â Û ã Û« É Û »÷ £ ã 㨠軫 Éô É ãÛ Â ã¨ Ûã »¸ 㨠 ÛÔ Éèã É » £ ¸«Â£ ã ÷ ]Ô «Â¸» ô«ã¨ 㨠èÁ«Â Û Û ã ÛÔ É«»  ÛÉÁ Û ÛÉ«£ ãÉÛÛ ãÉ É ã ó »÷ 2 ' «»» ¢É Á«ÂÛ ã¨ Â Ûã« Yè 㨠軫 Éô » ó Û ô«ã¨ »«ãã» É«» ãÉ ã¨ ¸«Â£ ã ÷  £ «»» ¢É Á«ÂÛ 3 D Âô¨«» ¨ ã 㨠Á «Â«Â£ É«» «Â ¢ ÷«Â£ Ô Â Éó Á «èÁ ¨ ã 㨠¨ »»ÉèÁ«  ¢ ÷ Ûã« «Â£ É Û«É »»÷ ¢É Á«ÂÛ èÂã«» £É»   «ÛÔ÷ 4 Y ÁÉó 㨠軫 Éô » ó Û ¢ ÉÁ 㨠£ «»» 㨠 Á«ö 㨠軫 Éô «

ÉÂ Û ó«Â£ Ô» ã ô«ã¨ 㨠» Âã«»Û Ô Û» ÷  » ÁÉ ¶è« ] ó ãÉÔÔ ô«ã¨ 㨠«ÛÔ÷ 軫 Éô » ó Û ¨ »»ÉèÁ«  ãÉÁ ãÉ Û Each serving contains Energy

1944kJ 465kcal 23%

Fat

Saturates

Sugars

Salt

27g 11g 10g 2.4g 39% 56% 11% 41%

of the reference intake. See page 8.

Carbohydrate 27g Protein 33g Fibre 6g

COOK’S TIP §ÈÈÚ çºª Èó Ö óªâ§ ÚÀ ºº ¢Ö Á º ò Ú â§ â ÈÁ â Èò Ö â§ ó§Èº § ÚÈ öÈç óÈÁ â § ò âÈ Ö · ⧠À çÓ ¡ÈÖ ÖÈ ÚâªÁ¢ + ºò Áö º Ö¢ Ö º ò Ú

NO WASTE

W H O L E B RO C C O L I RI G AT O N I W I T H B L U E CHEESE & HAZELNUTS Serves 2 Takes 20 mins Cost per serve £1.53 £ É É»« Ûã »¸ èã «ÂãÉ Á ¨èÂ¸Û ¨ èã «ÂãÉ É ãÛ £ ¨ û »ÂèãÛ ãÉ Ûã  ¨ÉÔÔ Ÿ £ ó £ ã «  »è ¨ Û É YÉÖè ¢É ã ó £ ã » ÛãÉ ¸ è Á èÔ ô«ã¨ Á» É«»«Â£ ô ã £ «£ ãÉ« » ÁÉ ô £ Û ãÉ Û ó ÉÔã«É »

1 Bring a large pan of water to the boil.

Add the broccoli stalks and cook for

8 mins until soft. Drain, then blitz in a food processor with three-quarters of the nuts, half the cheese and the stock until it resembles a smooth pesto.

2 Y »» ã¨ Ô Â ô«ã¨ ô ã  «Â£ to the boil. Add the pasta and cook for 8-10 mins until al dente. Add the É ãÛ ¢É 㨠 » Á«ÂÛ «Â  return to the pan. Pour over the pesto and stir well to coat; season to taste.

3 Divide between 2 plates and sprinkle over the remaining nuts and cheese.

Serve with lemon wedges to squeeze over, if you like.

Each serving contains Energy

3247kJ 772kcal 39%

Fat

Saturates

Sugars

Salt

35g 11g 12g 2.7g 50% 53% 13% 45%

of the reference intake. See page 8.

Carbohydrate 88g Protein 31g Fibre 14g

For more root-to-stem recipes, visit tesco.com/realfood

43

B E E T RO O T & C H I C K P E A F RI T T E RS W I T H B E E T RO O T S TA L K RE L I S H GF Serves 4 Takes 50 mins Cost per serve £1.22

450g bunch raw beetroot, stalks separated 4 tbsp red wine vinegar 2 tbsp caster sugar 400g tin chickpeas, drained and rinsed ÛÔ «Â£ É«ÉÂÛ ã «ÁÁ   »÷ chopped (including green tops) 1 tbsp garam masala 2 eggs 3 tbsp olive oil £ ÷ ÛÔ«Â ¨ » ó Û 1 large orange, peeled and segmented 15g fresh mint, leaves picked ã ÛÔ »Éô ¢ ã ' ¸ Ûã÷» ÷É£è ã

Wine match c¨ Tesco finest* St Mont, £6 «Û ¢ Û¨«Â£  «ÛÔ ô«ã¨ «£¨ã «ã èÛ ¢» óÉè Û Â Û»«£¨ã Û »ã«Â ÛÛ ô¨« ¨ ÉÁÔ» Á Âã 㨠¢¢» óÉè Û É¢ ã¨«Û «Û¨ « »÷

44

1 Y«ÂÛ Â Â »÷ ¨ÉÔ ã¨ ã ÉÉã Ûã »¸Û c«Ô «ÂãÉ Û è Ô Â ô«ã¨ ã ÛÔ ó«Â £ 㨠Ûè£ Â Á» ô 㠫£ ãÉ ã¨ É«» 㨠 è ãÉ Á «èÁ ¨ ã  Éɸ ¢É Á«ÂÛ Ûã« «Â£ £è» »÷ èÂã«» 㨫 ¸  ¶ Á »«¸ ÛÔ» Û¨ ÁÉ ô ã «¢ 㨠Ûã »¸Û Ûã ã ãÉ ã ¨ c ÂÛ¢ ãÉ Éô» Â Û ã Û« ãÉ ÉÉ» 2 c «Á Û è «ÂÛ Â Ô ã ÷ 㨠ã ÉÉã ã¨ Â É Û »÷ £ ã V» 㨠£ ã ã ÉÉã ãô  ۨ ãÛ É¢ ¸«ã ¨ Â Ô Ô ãÉ ÛÉ ¸ èÔ ö ÛÛ »«Öè« Y Ô ã «¢ Ûã«»» ÁÉ«Ûã 3 Vèã 㨠¨« ¸Ô Û «Â ¢ÉÉ Ô É ÛÛÉ »«ãû èÂã«» ÛÁÉÉ㨠㨠 ã ÂÛ¢ ãÉ » £ Á«ö«Â£ Éô» »ã  ã«ó »÷ Á Û¨ ô »» ô«ã¨ ¢É ¸ 㨠£ ã ã ÉÉã ÛÔ «Â£ É«É  £ Á Á Û » ã¨ Â Û ÛÉ £  ÉèÛ»÷ 㨠££Û  Ûã« èÂã«» ô »» ÉÁ «Â

4 hÛ ÷Éè ¨ Â Û ãÉ ÛÖè û 㨠Á«öãè «ÂãÉ Öè » Û ãÛèÁ Û«û Ô ãã« Û , ã ã ÛÔ É«» «Â » £ ÂÉÂÛã« ¸ ¢ ÷«Â£ Ô Â Éó Á «èÁ ¨«£¨ ¨ ã Éɸ ¨ »¢ 㨠¢ «ãã Û ¢É Á«ÂÛ ¨ Û« èÂã«» £É»   «ÛÔ÷ ã ÛÔ É«» Â Ô ã ô«ã¨ 㨠Á «Â«Â£ ¢ «ãã Û 5 D Âô¨«» Á ¸ 㨠Û۫£ ÷ ô¨«Û¸«Â£ ãÉ£ 㨠㨠Á «Â«Â£ É«»  ó«Â £ Û ÛÉ 6 «ó« 㨠ÛÔ«Â ¨ » ó Û É Â£ Û £Á ÂãÛ Â Á«Âã » ó Û ãô  Éô»Û  «ûû» ô«ã¨ »«ã㻠ɢ 㨠Û۫£ ] ó »É£۫ 㨠¢ «ãã Û »«Û¨  ÷É£è ã ãÉ «Ô Each serving contains Energy

1270kJ 302kcal 15%

Fat

Saturates

Sugars

Salt

15g 3g 20g 1.2g 21% 13% 23% 20%

of the reference intake. See page 8.

Carbohydrate 32g Protein 13g Fibre 4g 2 of your 5-a-day; source of vitamin C; source of protein; low in saturates

COOK’S TIP Don’t just save squash or pumpkin seeds for this recipe – once roasted, they’re perfect as a snack or for adding crunch to salads and pasta dishes.

M I S O S Q UA S H R A M E N W I T H S OY S E E D S & G RE E N S DF Serves 4 Takes 45 mins Cost per serve £1.27

1 medium butternut squash (unpeeled), halved and cut into small chunks, seeds reserved 2 tbsp toasted sesame oil 200g fresh greens 1 large garlic clove, crushed Á Ô« £«Â£  »÷ £ ã 50g miso paste 15g dried porcini mushrooms ãÛÔ è Û »ã ÛÉ÷ Û è 4 eggs 300g pack cooked udon noodles sriracha, to taste (optional)

1 V ¨ ã 㨠Éó  ãÉ £ Û ¢  Vèã 㨠ÛÖè Û¨ É » £ ¸«Â£ ã ÷ «ûû» ô«ã¨ ã ÛÔ Û Û Á É«» ãÉÛÛ ãÉ É ã YÉ Ûã ¢É Á«ÂÛ É èÂã«» ã  2 Y ÁÉó   »÷ Û»« 㨠¨ Ûã »¸Û ¢ ÉÁ 㨠¢ Û¨ £ ÂÛ ]»« 㨠» ó Û «ÂãÉ ã¨«Â Ûã «ÔÛ Â Û ã Û« 3 , ã 㨠Á «Â«Â£ É«» «Â » £ Û è Ô Â ã¨ £ »«  £«Â£  Éɸ ¢É Á«ÂÛ Éó »Éô ¨ ã »ã É«»«Â£ ô ã 㨠ۻ« Ûã »¸Û Á«ÛÉ Ô Ûã  ÔÉ «Â« ÁèÛ¨ ÉÉÁÛ /Â Û ã¨ ¨ ã ãÉ Á «èÁ  ۫ÁÁ ¢É Á«ÂÛ 4 , ã ¢ ÷«Â£ Ô Â Éó Á «èÁ ¨ ã ã«Ô «Â 㨠ÛÖè Û¨ Û Û Â ÷ ¢ ÷ Ûã« «Â£ ¢É Á«ÂÛ èÂã«» Ûã ã«Â£ ãÉ Éô 㨠ÛÉ÷  ¢ ÷ ¢É Á«Â Y ÁÉó ¢ ÉÁ ã¨ Ô Â Â Û ã Û«

5 «Â£ ÛÁ »» Û è Ô Â É¢ ô ã ãÉ ã¨ É«» 㨠££Û  Éɸ ¢É Á«ÂÛ ã¨ Â «Â Yè 㨠££Û è ɻ ô ã ã¨ Â Ô »  ۻ« «Â ¨ »¢ 6 㨠ÂÉÉ » Û ãÉ ã¨ ÁèÛ¨ ÉÉÁ Á«ÛÉ É㨠Éɸ ¢É Á«Â 㨠 㨠» ó Û Â Éɸ ¢É Á«Â 7 «ó« 㨠É㨠ÂÉÉ » Û Â £ ÂÛ ãô  Éô»Û cÉÔ ô«ã¨ 㨠ÛÖè Û¨ ££Û Â Û Û &«Â«Û¨ ô«ã¨ «ûû» É¢ Û « ¨ «¢ è۫£ Each serving contains Energy

1615kJ 384kcal 19%

Fat

Saturates

Sugars

Salt

15g 3g 10g 1.7g 21% 14% 11% 29%

of the reference intake. See page 8.

Carbohydrate 47g Protein 16g Fibre 2g Source of protein; low in saturates; low in fat; source of vitamin C

Y

/V ] LIBERTY FENNELL V,KcK'Y V,w GARETH MORGANS &KK ]cw>/E' MIMA SINCLAIR VYKV ]cw>/E' MORAG FARQUHAR

NO WASTE

For more root-to-stem recipes, visit tesco.com/realfood

45

ATRIBEAPART.

SINCE1798

Join our tribe at highlandparkwhisky.com

CHEF AT WORK

LIVING ON THE VEG Chef D erek Sarno, working exclusively for Tesco, shares easy, veg-pa cke d ideas that will last the whole we ek ake it simple to enjoy great food, hot or cold, any day of the week with these delicious mix-and-match meal boxes.

They’re perfect for lunch or dinner – all you need is a little prep time. Make each element delicious in its own right, have them ready to assemble, and you’re on your way to building something awesome!

M

‘

I love making my own meal boxes!

A little effort on one day makes the rest of the week wicked easy

’

Assemble the ingredients in lunchboxes, keeping each component separate, and keep in the fridge for up to a week. This lets you to mix and match the dishes for « Âã óÉè ÉÁ «Â ã«ÉÂÛ ' «ۨ with fresh herbs and crunchy seed mixes, or play with adding your favourite dressings and sauces, if you like.

cè  Éó ãÉ Â four easy recipes…

47

CHEF AT WORK

S E E D - C RU S T E D SW E E T P O TAT O E S

G A RL I C G RE E N B E A N S

RECIPES DEREK SARNO PHOTOGRAPHY GARETH MORGANS FOOD STYLING MIMA SINCLAIR PROP STYLING TAMZIN FERDINANDO

DF GF Serves 6 Takes 1 hr 10 mins plus cooling Cost per serve 31p

48

6 small sweet potatoes (about 1kg) 1-2 tsp olive oil ã ÛÔ ¨«  öÛ ÛÔ «Â¸» Û ãÛÔ ÛÁɸ Ô Ô «¸

1 Preheat the oven to gas 6, 200°C, fan 180°C. Brush the potatoes with the oil, put on a baking tray and roast for 45-50 mins until soft. Remove and leave to cool completely, then use your ¨ Â Û ãÉ Ô » É ã¨ Û¸«Â ¸ ԫ£ 㨠potato whole. Discard the skin.

2 On a plate, mix the seeds with the paprika and some seasoning. Roll each potato in the mix to coat, return to the baking tray and roast for 10-15 mins until crispy. Set aside.

To freeze: Once coated, wrap each ÔÉã ãÉ «Â Éè » »«Â£ »Á É ¢ û û«Ô £Û & û ¢É èÔ ãÉ ÁÉÂ㨠¢ ÉÛã overnight; roast as per step 2.

Each serving contains Energy

Fat

Saturates

763kJ 180kcal 9%

4g 6%

1g 3%

Sugars

DF GF Serves 6 Takes 10 mins Cost per serve 19p

220g Ô ¸  £  1 tsp sesame oil £ »« »Éó 㨫»÷ Û»«

ÂÛ, ã «ÁÁ

Each serving contains

Heat a large frying pan over a high heat until hot. Add the beans with the oil, sauté for 4 mins, then add the garlic and fry for 1 min. The beans should be al dente and a deep green colour. Set aside to cool.

of the reference intake. See page 8.

Carbohydrate 33g Protein 4g Fibre 2g 1 of your 5-a-day; a source of vitamin C

Energy

Fat

Saturates

Sugars

Salt

518kJ 122kcal 6%

2g 3%

<1g 1%

2g 3%

0.3g 4%

of the reference intake. See page 8.

Carbohydrate 20g Protein 6g Fibre 4g High in protein; low in fat; low in saturates

SWEETCORN & COURGETTE SALSA

Each serving contains Energy

Fat

Saturates

Sugars

Salt

57kJ 14kcal 1%

1g 1%

<1g 1%

1g 1%

0.0g 0%

of the reference intake. See page 8.

Carbohydrate 1g Protein 1g Fibre 1g Source of folate; low in fat; low in saturates

O R A N G E & G I N G E R Q U I N OA WITH CHICKPEAS DF GF Serves 6 Takes 20 mins Cost per serve 40p

Salt

9g 0.3g 10% 6%

juice, bay leaf and ginger. Bring to the boil, then cook for 1 min. Reduce the heat to low, cover and simmer for Á«ÂÛ cè Â É ã¨ ¨ ã » ó ãÉ stand for 15 mins, then remove the lid and leave to cool.

2 Remove the bay leaf and stir in the chickpeas, parsley and paprika.

140g quinoa É Â£ ¶è« ÷» ¢ Á Ô« £«Â£ Ô »  £ ã £ ã«Â ¨« ¸Ô Û «Â  «ÂÛ ã ÛÔ ¨ÉÔÔ ¢ Û¨ Ô Û» ÷ ãÛÔ ÛÁɸ Ô Ô «¸

1 Tip the quinoa into a deep saucepan with 250ml water, the orange

DF GF Serves 6 Takes 10 mins Cost per serve 28p

1 tsp olive oil » £ Éè £ ãã  »÷ « £ Ûô ã É Â £ »« »Éó Û Û»« ã ÛÔ £ Éè èÁ«Â £ ¢ Û¨ É «  ¨ÉÔÔ Heat the oil in a frying pan over a medium heat. Add the courgette and corn and sauté for 2-3 mins. Add the garlic, cumin and coriander; season.

Fry for 3 mins, then remove from the heat. Set aside to cool.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

176kJ 42kcal 2%

2g 3%

<1g 1%

2g 2%

0.2g 3%

of the reference intake. See page 8.

Carbohydrate 5g Protein 3g Fibre <1g Source of iron; source of vitamin C; source of folate; low in fat; low in saturates

WiN 1 oF 10 TrIpS FoR TwO ROuNd ThE WoRlD

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SEAFOOD Sweet, succulent and hugely versatile, seafood is quick to cook and complements fresh spring flavours

2

1

50

3

1 CRAB

2 SCALLOPS

3 MUSSELS

4 PRAWNS

5 SQUID

White crabmeat comes from the claws, body and legs. It has a flaky, fibrous texture and a soft, sweet flavour, often likened to lobster.

Brown meat, which comes from the shell cavity at the top of the crab, is soft and has a rich, complex flavour.

Scallops have a rich flavour that pairs well with salt and citrus, and a robust, meaty texture.

They are best eaten on the day of purchase and should be cooked only briefly or they will become tough. They are ready when the flesh is opaque and just firm.

Archaeological findings show that mussels have been eaten by humans for 20,000 years. These bivalves have plump, juicy flesh under their gleaming shells and a delicate flavour when cooked. Fresh mussels should be cooked and eaten within 24 hours.

There are over a thousand species of prawn, although king and tiger (pictured) are the varieties most commonly sold in the UK. They have sweet, succulent flesh and pair well with a simple herb butter dressing or spicy tomato dishes.

Soft, delicate and a bit chewy when cooked correctly, squid is increasingly popular, as it is quick to cook and freezes well. The word ‘calamari’, now usually used for fried battered squid, comes from the Latin ‘calamarium’, meaning ‘ink pot’.

VARIETIES

4

PREP Scrub whole (live) mussels under running water and pull off any frond-like beards.

Discard any that are broken, don’t close when tapped or remain closed once cooked.

Scallops and squid should be patted dry before cooking. Leaving shells on prawns imparts extra flavour and protects them from overcooking, but if you do want to shell them, pull off the head first, then the shell should peel away easily from the body.

S TORE

E NJ OY

5

Prawns, mussels, scallops and crab are best when cooked as quickly as possible, making them ideal for speedy suppers. Squid can be cooked very fast – try flash-frying with lots of chilli and garlic – or cooked low and slow in a stew. Anything in between will result in a rubbery texture.

T RY T HEM IN… Thai-style mussels with linguine Cook 150g linguine to pack instructions. Fry 1 sliced lemongrass stalk, 1 crushed garlic clove and a sliced 1cm piece ginger in 1 tbsp olive oil for 1 min, then add 50ml white wine. Add 250g prepared mussels; cover and cook for 3-4 mins. Mix 1 tsp Thai green curry paste with 50ml single cream, then toss with the mussels and pasta. Serve in bowls with fresh basil scattered over.

Spanish squid stew Fry 1 chopped onion in 2 tsp olive oil for 5 mins. Add 2 crushed garlic cloves, cook for 1 min, then add º tsp smoked paprika and 1kg diced potatoes. Cook for 1 min, then add 500ml fish stock and simmer for 15-20 mins. Coat 250g squid rings in 40g flour, then fry in 4 tsp olive oil for 2 mins. Top the potatoes with the squid and scatter with chopped parsley and paprika.

Search for these recipes on tes.co/ realfood for detailed instructions.

For more seafood recipes, visit tesco.com/realfood

WORDS BRYONY BOWIE & EMMA FRANKLIN PHOTOGRAPHY GARETH MORGANS FOOD STYLING BIANCA NICE PROP STYLING MORAG FARQUHAR

Keep seafood in the fridge until just before cooking. Live mussels or scallops on the shell are best stored in a bowl of ice with a damp cloth on top to keep them at their freshest.

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Have your shopping delivered free for 30 days. Shop every day if you want, as long as you spend over ÂŁ40 each time. Find out more at tesco.com/ds

COOK WITH FISH

Great catch

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Sicilian-style h a ke b r o t h re c i p e o n p 5 6

COOK’S TIP Poaching is a quick and easy way to · Ó Ú§ ÚÈ¡â Á succulent.

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COOK WITH FISH

Wine match The gooseberry and exotic fruit flavours of this dry white make it a perfect pairing for fish dishes. Tesco finest* Fairtrade Breede River Sauvignon Blanc, ÂŁ7.

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Pan-frie d sea bass with p ea & p otato salad re c i p e o n p 5 6

Speedy dinner for four

55

COOK WITH FISH

Serves 4 Takes 1 hr Cost per serve £1.88

Serves 4 Takes 1 hr 10 mins Cost per serve £3.25 75g bulgur wheat, rinsed 4 x 400g whole trout, gutted and »  ¢ ÉÁ 㨠ۨ ÉèÂã ÛÔ «Â£ É«ÉÂÛ Â »÷ ¨ÉÔÔ £ ¢ Û¨ Á«Âã » ó Û Â »÷ ¨ÉÔÔ £ ¢ Û¨ Ô Û» ÷  »÷ ¨ÉÔÔ 225g vine tomatoes, chopped £ »« »Éó Û Â »÷ ¨ÉÔÔ 4 tbsp olive oil £ ÔÉã ' ¸ Ûã÷» ÷É£è ã è èÁ  »÷ ¨ÉÔÔ

1 Cook the bulgur wheat to pack instructions. Drain and leave to cool.

2 Preheat the oven to gas 5, 190°C, fan 170°C. Rinse the trout and pat dry with kitchen paper, then season. Stir two-thirds of the spring onions, half the mint and half the parsley into the bulgur ô¨ ã  Ûãè ã¨«Û «ÂãÉ ã¨ ó«ã÷ É¢ ¨ Û¨ 㨠 ã ÂÛ¢ ãÉ a baking dish lined with baking paper.

3 Mix the tomatoes and garlic and ÛÔ «Â¸» Éó 㨠ۨ ]ÔÉÉ Éó 3 tbsp olive oil. Cover with a layer of baking paper, then a layer of foil, and bake for 40 mins. Remove the foil and Ô Ô Ûã 㨠ۨ ô«ã¨ 㨠Éɸ«Â£ juices and cook for 10 mins more until 㨠ۨ «Û Éɸ 㨠É裨 4 Mix the yogurt, remaining mint and the cucumber in a bowl. Season.

5 Arrange the trout on a warm serving plate with the remaining parsley and spring onion. Spoon over the cooking juices. Serve with the minty yogurt and drizzle with the remaining oil.

Each serving contains Energy

Fat

2684kJ 640kcal 32%

Saturates

34g 5g 49% 26%

Sugars

Salt

6g 7%

1.2g 21%

of the reference intake. See page 8.

Carbohydrate 21g Protein 63g Fibre 4g

COOK’S TIP Ú· ⧠ڧÀÈÁ¢ Ö â ⧠ڧ ÈçÁâ Ö âÈ ¢çâ Á º Á ⧠ڧ ¡ÈÖ öÈç

56

S I C I L I A N - S T Y L E H A K E B RO T H

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

PA N - F RI E D S E A B A S S W I T H P E A & P O TAT O S A L A D Serves 4 Takes 25 mins Cost per serve £2.70

2 tbsp olive oil 2 red onions, sliced 2 red peppers, sliced £ »« »Éó Û Â »÷ ¨ÉÔÔ ¢ Û¨ ÉÛ Á ÷ ÛÔ «£Û 150g orzo £ ¨ ¸ »» ãÛ ¢ ÉÛã «¢ ¢ Éû  Á» Û¨ ¨« ¸ Â É ó £ ã » ÛãÉ ¸ Á» ÷ ô¨«ã ô«Â £ ã«Â  ¨Éó÷ »» ãÛ «Â  chopped (optional) ã ÛÔ ¨ÉÔÔ ¢ Û¨ Ô Û» ÷ èÛã÷ ãÉ Û ó

1 Heat the oil in a large, lidded saucepan or deep frying pan and fry the onions and peppers over a medium heat, stirring, for 5 mins.

Add the garlic and rosemary; season.

Reduce the heat to low, cover and cook for 40 mins, stirring occasionally, until the onions and peppers are very soft. Discard the rosemary.

2 Meanwhile, bring a saucepan of water to the boil and cook the orzo for 5 mins. Drain well and set aside. Rinse 㨠¨ ¸ »» ãÛ Ô ã ÷ ô«ã¨ ¸«ã ¨  paper and cut each in half.

3 Stir the orzo into the pepper mixture. Add the stock and wine and bring to the boil. Reduce the heat to a £ Âã» Û«ÁÁ 㨠ۨ Éó  ÔÉ ¨ £ Âã»÷ ¢É Á«ÂÛ cè Â É ã¨ heat and let it stand for 5 mins.

4 cÉ Û ó ¢è»»÷ ÁÉó 㨠ۨ using a slotted spoon; set aside.

Divide the broth between warm Û ó«Â£ Éô»Û 㨠 ãÉÔ ô«ã¨ 㨠ۨ Sprinkle with the chopped anchovies, if using, and parsley. Serve immediately with crusty bread.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

1660kJ 395kcal 20%

10g 14%

2g 8%

7g 8%

1.5g 26%

of the reference intake. See page 8.

Carbohydrate 36g Protein 29g Fibre 2g High in vitamin C; 1 of your 5-a-day; low in saturates; high in protein

150g mangetout, trimmed and shredded » £ã¨ô ÷Û 600g Charlotte potatoes, scrubbed and É裨»÷ ¨ÉÔÔ 250g frozen peas 25g butter Û ÛÛ »» ãÛ ã ÛÔ Ûè Éô É«» £ ¢ Û¨ 㠣ɠ» ó Û É裨»÷ chopped 25g watercress 1 tbsp balsamic vinegar 2 tbsp extra-virgin olive oil

1 Put the mangetout in a heatproof bowl and cover with boiling water.

Leave to stand for 1 min, then drain and rinse under cold running water. Shake É ã¨ ö ÛÛ ô ã ÷ ô«ã¨ ¸«ã ¨  paper and set aside.

2 Put the potatoes in a saucepan and cover with cold water. Cover, bring to the boil and cook for 8-10 mins until tender. Add the peas for the last 2 mins of cooking. Drain well; return to the pan.

3 Add the butter to the potatoes and peas, then crush gently with a fork; re-cover to keep warm.

4 Rinse the sea bass and pat dry with kitchen paper. Brush a large frying pan ô«ã¨ »«ãã» Ûè Éô É«»  ¨ ã Éó Á «èÁ ¨«£¨ ¨ ã 㨠ۨ skin-side down, and cook for 3 mins.

Reduce the heat to low, brush the top É¢ 㨠»» ãÛ ô«ã¨ 㨠Á «Â«Â£ Ûè Éô É«» ãè  Éó  Éɸ ¢É 2 mins until just cooked through.

You may need to cook in 2 batches.

5 Toss the tarragon with the watercress, mangetout, vinegar and half the olive oil; season. Pile the crushed potato mix onto a warm Û ó«Â£ Ô» ã ãÉÔ ô«ã¨ 㨠ۨ 㨠 the watercress salad. Drizzle with the remaining oil and serve immediately.

Each serving contains Energy

1880kJ 448kcal 22%

Fat

Saturates

23g 7g 33% 33%

Sugars

Salt

7g 8%

1.1g 18%

of the reference intake. See page 8.

Carbohydrate 36g Protein 26g Fibre 7g

RECIPES KATHRYN HAWKINS PHOTOGRAPHY ADRIAN LAWRENCE FOOD STYLING BIANCA NICE PROP STYLING TAMZIN FERDINANDO

S T U F F E D T RO U T W I T H C U C U M B E R & M I N T YO G U R T

KITCHEN SECRETS

cooking rules

10

that were made to be broken

Do you al ways sie ve fl o ur ? Ne ve r reheat rice?

It’s tim e to di tc h ol d- fa shio ne d k itc hen c o nve ntio ns 1 Always sieve flour Once necessary to remove lumps and potential contaminants, ÁÉ Â Éè «Û ÛÉ Â »÷ Á«»» that there is simply no need to sieve it. That said, it’s still the quickest way to combine multiple dried ingredients – as long as you don’t mind the extra washing up.

WORDS EMMA FRANKLIN PHOTOGRAPHY GARETH MORGANS FOOD STYLING MIMA SINCLAIR PROP STYLING TAMZIN FERDINANDO

2 Never mix liquid into melting chocolate

5 Vinegar helps set a poached egg It’s true vinegar does denature (or Éɸ ã¨ Ô Éã «ÂÛ «Â ££ ¶èÛã Û ã¨ « «Â «ã èÛ ¶è« ÉÉ¸Û Û¨ «Â ó« ¨ èã «ã ãÛ ãÉÉ Û»Éô»÷ to be helpful when poaching, and is more likely to make the white tough and vinegary. One secret to perfect poaching: use the freshest egg possible.

COOK’S TIP For easy, perfectly formed poached eggs, try wrapping them in ºªÁ¢ ºÀ rªÚªâ â Ú È easypoaching to Ú §Èó

While adding small amounts of water to partially melted chocolate isn’t advisable as it can make it seize, adding water (or another liquid, such as É ãÉ ÛÉ»« ¨É É» ã ¢É melting isn’t just OK, it actually helps the chocolate melt without scorching. You can even make a vegan ganache with nothing more than dairy-free dark chocolate and hot water!

3 You shouldn’t make pastry if you have warm hands When making pastry, you should handle it as little as possible, and É»÷ ô«ã¨ ÷Éè £ ã«ÔÛ É ¨ » of your hand – so how hot your palms are really won’t make Áè ¨ É¢ « Â

4 Desserts don’t need seasoning Salt doesn’t just perk up savoury foods – a small pinch will boost 㨠óÉè É¢ »É Û É¢ Ûô ã treats, from your morning porridge, to chocolate mousses, cakes, fudge and hot chocolate.

Hold the pepper though.

57

KITCHEN SECRETS

6 Browning meat ‘seals’ in the juices Actually it does the opposite, as the high heat causes the meat Û ãÉ ÉÂã ã ÛÖè û«Â£ Éèã ÁÉ«Ûãè /ã É Û ¨Éô ó ã 㨠»« «ÉèÛ Á »«Û ã«É ɢ 㨠Ûè£ «Â 㨠Á ã 㨠D «»» ã«ÉÂ ã¨ ã «Û ã¨ ¨«£¨»«£¨ã É¢ Â÷ Ûã ¸ ÛÉ «Û Ûã«»» ôÉ ã¨ É«Â£

7 Prick sausages before cooking so they don’t explode This is a hangover from an era when sausages contained ÁÉ »» 㨠 Á ã Éɸ«Â£ Û èÛ £ Û É »Éô ó  ¨ ã  ãè «£ 㨠Á £è» »÷ ô«»» Ô ó Âã è öÔ ã £ Û

8 Reheated rice will give you food poisoning Öè« ¸ è Éô ɢ ¢ óÉè «ã ã ¸ ô ÷ «Û¨ Û ££ ¢ « « « ÷ « Á ô«ã¨ ãô« Éɸ « «Â « ã Û ã¨«Û Â ã Ô Âã è ã ]É ô¨÷ É ÛÉ Á Â÷ Ô ÉÔ» ôÉ ÷ Éèã «ã c¨ ã è㨠«Û «ã Û ÂÉã ÛÉ Áè ¨ 㨠¨ ã«Â£ 㨠ã Û ã¨ «ÛÛè «ã Û ¨Éô 㨠« «Û ÛãÉ ¢ã «ã Û Ûã  Éɸ /ã Û¨Éè» ÉÉ» Û Ô« »÷ Û ÔÉÛÛ« » ÛÔ «ã Éèã É Ի ã É »  ¸«Â£ Û¨ ã ãÉ ÛÔ ã¨«Û èÔ « »»÷ ô«ã¨«Â  ¨Éè 㨠 ¨«»» ãÉ Û»Éô 㨠£ Éô㨠ɢ ã «  㨠« ÛÔÉ Û < Ô ¢É ÂÉ ÁÉ ã¨ Â ¨Éè Û Â ¨ ã èÂã«» ÛÉ»èã »÷ ԫԫ£ ¨Éã 㨠É裨Éèã K»÷ ¨ ã ô¨ ã ÷Éè £É«Â£ ãÉ ã «ÁÁ « ã »÷ Û ÷Éè Û¨Éè» É»÷ ¨ ã É *

*Search ‘reheating rice’ on nhs.uk for more information

9 Aubergines should be salted to draw out the bitterness

58

c¨ Â¸Û ãÉ » ó è»ã«ó ã«Â£ «ãã è £«Â Û ã¨«Â£ É¢ ã¨ Ô Ûã ] »ã«Â£ É Û ô Éèã ÁÉ«Ûãè èã ÷Éè ó £ ô«»» ãè »»÷ ÁèÛ¨« Û Ûè»ã ÛÉ Û¸«Ôԫ£ ã¨«Û Ûã Ô ÂÉã É»÷ Û ó Û ã«Á «ã «ÁÔ Éó Û ÷Éè ¢ÉÉ ãÉÉ

10 Sprouts should have a cross scored into them c¨«Û «Û «ã É¢ ¢  ÷Éè also ÁÉ »«¸ »÷ ãÉ Â èÔ ô«ã¨ ô 㠻ɣ£ ÛÔ ÉèãÛ /ÂÛã ¶èÛã ã «Á Â÷ ö ÛÛ Ûã »¸  ÁÉó ÉôÂ É Á £ » ó Û

AND A FEW RULES THAT ARE WORTH FOLLOWING… - Bringing eggs and butter to room temperature before baking will give you »«£¨ã è ¸ - Resting pastry in the fridge helps prevent shrinking and results in ÁÉ »« ã èÛã Double win!

- Preheating your oven really is essential for reliable results, and as an empty oven heats up faster than a full one, it ô«»» Û ó ã«Á Â Â £÷

Find inspiration in the freezer aisle.

Try switching to one of our new Carb Swaps range tonight.

1 of your 5 a day 7SYVGI SJ FVI Selected stores only. Subject to availability.

EASY BRUNCH

Breakfast club Why save ta cos for dinner time? Wrap up these fruit y versions and eat on the go, or enjoy at home A L M O N D, B E RRY & B A N A N A B RE A K FA S T TAC O S Makes 4 Takes 15 mins Cost per serve £1.53

EASY SWAP Fill with whatever fruits or nuts you fancy – sliced pears or strawberries work well with cinnamon, or swap the almond butter for low-fat Greek-style yogurt.

20g unsalted butter 4 mini tortilla wraps 1 tsp ground cinnamon 2 tbsp almond or peanut butter 1 banana, peeled and thinly sliced 150g raspberries 200g blueberries £ ãÉ Ûã ¸ »ÁÉÂ Û £ ¸ ¨É É» ã £ ã 5g fresh mint leaves

1 Melt a quarter of the butter in a large frying pan over a medium heat. Add one of the wraps and heat for 1 min.

Flip the wrap, sprinkle over a quarter of the cinnamon and cook for a further 1 min. Transfer to a plate. Repeat with the remaining wraps.

2 Use the back of a spoon to spread the cinnamon side of each wrap with a quarter of the almond or peanut èãã «ó« 㨠¢ è«ã  ¸ almonds between the wraps, then garnish with the dark chocolate and mint leaves. Fold in half or wrap up to serve, if you like.

Each taco contains Energy

1152kJ 275kcal 14%

Fat

Saturates

Sugars

Salt

13g 4g 14g 0.3g 19% 19% 15% 5%

RECIPE LIBERTY FENNELL PHOTOGRAPHY GARETH MORGANS FOOD STYLING BIANCA NICE PROP STYLING MORAG FARQUHAR

of the reference intake. See page 8.

Carbohydrate 33g Protein 7g Fibre 3g

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

61

MASTERCLASS

Chiffon cakes Name d fo r th e ir de licate tex ture, the se fluffy littl e cake s mi g ht lo ok di ff ic ul t to make, but with our metho d, they’re easy

W H I T E C H O C O L AT E & PA S S I O N F RU I T M I N I C H I F F O N C A K E S Makes 12 Takes 1 hr 10 mins plus cooling Cost per serve 44p butter, for greasing 3 passion fruits 3 eggs, yolks and whites separated ã ÛÔ Ûè Éô É«» Ô»èÛ öã ¢É brushing ãÛÔ ó «»» öã ã 62

£ Ûã Ûè£ Ô»èÛ ã ÛÔ ãÛÔ Û »ã £ Ô» «Â Éè £ ô¨«ã ¨Éã ¨É É» ã ÔÉô Ω tsp baking powder ãÛÔ Á É¢ ã ã For the topping £ èãã ÛÉ¢ã  £ « «Â£ Ûè£ Û«¢ã £ ô¨«ã ¨É É» ã Á »ã Ô»èÛ £ ãÉ É ã 3 passion fruits

1 Preheat the oven to gas 3, 170°C, ¢  hÛ ÷Éè £ ã«Ô ãÉ »«£¨ã»÷ grease the bases of a nonstick 12-hole Áè  ã«Â É ÂÉã £ Û ã¨ Û« Û 2 Cut 3 passion fruits in half, scoop the Û¨ Â Û Û «ÂãÉ Û« ó ¨ » Éó a measuring jug and use the back of a spoon or spatula to push through 40ml juice. Top up with water if you É 㠣 ã ÂÉ裨 «Û ã¨ Û Û 3 Put the egg yolks, oil, vanilla extract, 60g caster sugar, the salt and the passion fruit juice in a large bowl and

RECIPE ANGELA ROMEO PHOTOGRAPHY TOM REGESTER &KK ]cw>/E' JOY SKIPPER VYKV ]cw>/E' JENNY IGGLEDEN

HOW TO

ô¨«Û¸ ãÉ ÉÁ «Â ]«¢ã 㨠Éè ¨Éã chocolate powder and baking powder into the bowl. Whisk until you have a smooth batter.

4 In a separate clean, non-plastic bowl, use an electric whisk to beat the egg whites until foamy and frothy. Add the cream of tartar and continue to ô¨«Û¸ K 㨠Á«ö «Û Ûã« Â a little glossy, gradually add the 1 tbsp caster sugar while still whisking. ÉÂã«Âè ãÉ ô¨«Û¸ ãÉ Ûã« £»ÉÛÛ÷ peaks. Gently fold the whisked egg whites into the batter in 3 batches so as not to knock out the air.

5 Gently divide the mix between the Áè  ã«Â ¨É» Û ¸ ¢É Á«ÂÛ until slightly golden and a cocktail stick inserted into the middle comes out clean. Meanwhile, very lightly brush a cooling rack with a little oil.

6 Once the cakes are baked, immediately but gently place the cooling rack upside down on top of 㨠Áè  ã«Â  «Âó ã > ó 㨠cakes to cool upside-down in the tin on the rack. The rack may mark the tops of the cakes, but this will be covered by the topping.

7 Once the cakes are cool, run a very small palette knife around the edge of the cakes to loosen them, then invert to remove. Set aside on a tray lined with nonstick baking paper.

8 To make the topping, beat the butter with an electric hand whisk until light and creamy, then gradually whisk in the icing sugar, a few spoonfuls at a time. Whisk in 1 tbsp water, then trickle in the melted white chocolate while continuing to whisk. Transfer the Á«ö ãÉ Ô«Ô«Â£ £ ãã ô«ã¨ Á round nozzle. Pipe small peaks around the top edges of the cakes. Scoop out 㨠ۨ Â Û Û ¢ ÉÁ ã¨ Ô ÛÛ«É fruits and spoon into the centre of ¨ ¸ É ã ô«ã¨ ô¨«ã chocolate shards (see tip, right). c¨ É ã ¨« É ¸ Û ô«»» keep in the fridge for up to 3 days.

Each cake contains Energy

1216kJ 290kcal 15%

Fat

Saturates

Sugars

PREPARE THE TIN

BEAT THE EGG WHITES

>«£¨ã»÷ £ Û ã¨ ÉããÉÁ ãÉ ¨ »Ô » Û ã¨ ¸ Û èã ÂÉã 㨠۫ Û Û ÷Éè ô Âã 㨠Á ãÉ Ûã« ¸ »«ãã» ãÉ »«Á«ã Û¨ «Â¸«Â£ ô¨  ÉÉ»«Â£

c¨ »«£¨ã ã öãè «Û ¨« ó ÷ ô¨«Ôԫ£ 㨠ô¨«ã Û èÂã«» Ûã« D ¸ Ûè ã¨ Û ÂÉ ÷É»¸ É £ Û «Â 㨠Éô» ¢É ÷Éè Ûã ã

FOLD IN GENTLY

COOL UPSIDE DOWN

Gently folding the whisked egg whites into the ãã «Â ã ¨ Û ¨ »ÔÛ ¸ Ô ã¨ óÉ»èÁ c¨ Á«öãè ÉÁ Û »«£¨ã ¢ã ¨ «ã«ÉÂ

This is essential as, if left the right way up, 㨠¸ Û ÉÁ ãÉÔÛ ô«»» ã ã É ÉÂã ã ô«ã¨ 㨠ɻ «  Á«£¨ã £«Â ãÉ Û«Â¸

PIPE THE ICING

D <

t¨  ԫԫ£ ¸ Ô ã¨ ÂÉûû» »ÉÛ ãÉ ã¨ ÛÔÉ£ ]Öè û Éèã »«ãã» « «Â£ 㨠 ÔèÛ¨ Éô  ô èÔ Û¨ Ô»÷ ãÉ Á ¸  ã Ô ¸Û

,K K> c ], Y ]

c ¸ É¢ ô¨«ã ¨É É» ã  ¢è»»÷ drag a sharp knife over the flat side of the bar ãÉ Á ¸ 㨫 ۨ Û wÉè ô«»»  Éèã £

Salt

16g 8g 32g 0.2g 22% 38% 35% 4%

of the reference intake. See page 8.

Carbohydrate 36g Protein 3g Fibre <1g

Easy swaps For a decoration shortcut, you can top the cakes with ready-made vanilla frosting and sprinkle with white chocolate stars rather than making your own icing.

The cream of tartar is an acid that helps to stabilise the egg white when whisking to create maximum volume. If you can’t get hold of it, you can substitute it with º tsp lemon juice.

For more cake recipes, visit tesco.com/realfood

63

Prices correct at time of going to press and subject to change

MIDWEEK MEALS

Everyday easy

Give storecupboard ingredients a new lease of life, and dish up dinner for under ÂŁ1.50 a serving

FIVE MEALS ,F DAYS, ONE IVE LIST

500g carr ots 500g pac k mini roa st potato 2 corn on es th 1 medium e cob avocado 300g pac kc 200g che losed-cup mushro rr y tomato oms es 2 medium vine toma toes 2 lemons 1 lime Ί cucum ber 1 round le ttu 40g pome ce granate se eds fresh min t fresh flatleaf parsle y fresh chiv es 400g 20% fat lamb m 380g pac k chicken ince livers 8 reduce d-f 4 crusty w at pork sausages hite rolls 4 flatbrea ds 40g pitte db 2 x 160g ti lack olives ns tuna c hunks in 300g tagl spring wa iatelle ter 2 x 400g tins mixe d bean sa cumin se lad eds 210g tin b utter bea ns red wine vinegar natural b readcrum bs ras el han out seaso ning tahini 200g froze n fine gre en beans FROM YO UR Barbecue STORECUPBOARD sa tomatoes, uce, chickpeas, c hopped crunchy p eanut bu demerara tte sugar, egg s, extra-v r, olive oil, irgin garlic, ho t ho mango ch utney, Mar rseradish sauce, mite or ye olive oil, re ast d onions, self-raisin extract, unsalted g butter, ve getable o flour, il 65

WARM TUNA NIÇOISE Serves 4 DF Takes 40 mins Cost per serve £1.38 500g pack mini roast potatoes 2 eggs £ ¢ Éû Â Â £ Â ÂÛ 200g cherry tomatoes, halved 40g pitted black olives 2 x 160g tins tuna chunks in spring water, drained For the horseradish dressing 2 tbsp hot horseradish sauce 1 lemon, zested and juiced 3 tbsp extra-virgin olive oil

1 Preheat the oven to gas 7, ¢  , »ó 㨠potatoes, return to their foil tray and roast for 30-35 mins until crisp.

2 Meanwhile, cook the eggs for 6 mins in a small pan of boiling water. Use a slotted spoon to transfer to a bowl of cold water for 2 mins before peeling and quartering. Leave the boiled water in the pan.

3 Whisk together the dressing ingredients in a large bowl; season and set aside. In the pan of water the eggs were cooked in, boil the beans for 3 mins or until cooked but still crunchy.

Drain, then add to the horseradish dressing, along with the tomatoes and olives. Toss to coat.

4 With a slotted spoon or tongs, divide the mixture between 4 plates (or use 1 large platter). Top with the tuna, potatoes and eggs, then drizzle over the dressing left in the bowl. Grind over extra black pepper to serve.

Each serving contains Energy

1349kJ 322kcal 16%

Fat

Saturates

16g 3g 23% 14%

Sugars

Salt

8g 9%

1.2g 21%

of the reference intake. See page 8.

Carbohydrate 22g Protein 22g Fibre 6g High in protein; low in saturates

66

MIDWEEK MEALS

C H I C K E N L I V E R , M U S H RO O M & M A RM I T E TAG L I AT E L L E Serves 4 Takes 35 mins Cost per serve 82p

pasta cooking water and return the livers to the pan; cook for 4 mins or until the livers are cooked through*.

Drain the pasta, add to the frying pan and toss to coat in the buttery sauce. Stir in the mushrooms, chives and parsley to serve.

Each serving contains Energy

2172kJ 516kcal 26%

Fat

Saturates

20g 10g 28% 49%

Sugars

Salt

5g 6%

0.5g 8%

of the reference intake. See page 8.

Carbohydrate 61g Protein 27g Fibre 5g

*Vulnerable groups, including the elderly, babies, toddlers, pregnant women and people who are unwell, should avoid liver and liver products

380g pack chicken livers 2 tsp olive oil 300g pack closed-cup mushrooms, thickly sliced 300g tagliatelle 70g unsalted butter 1-2 tsp Marmite or yeast extract, to taste handful fresh chives, snipped ¨  ¢è» ¢ Û¨ ã » ¢ Ô Û» ÷ roughly chopped

1 Pat the chicken livers dry with ¸«ã ¨ Â Ô Ô ã «Á É Â÷ Û«Â ô or dark patches and cut into bite-sized chunks. Heat the oil in a large, nonstick frying pan over a high heat, add the livers and fry for 1-2 mins each side until just browned on the outside. Transfer to a plate.

2 Tip the mushrooms into the pan and fry for 6-7 mins, stirring, until cooked and golden, then transfer to a separate plate.

3 Cook the tagliatelle in boiling salted water for 7 mins until al dente. Meanwhile, heat the butter and Marmite in the frying pan over a medium heat. Stir in 2 tbsp of the

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

67

BARBECUE SAUSAGE & MIXED BEAN BAKE WITH SWEE TCORN SALSA Serves 4 DF Takes 35 mins Cost per serve £1.33

1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the oil in a roasting tin and heat in the oven for 10 mins. Add the sausages and sliced onion, toss to coat in the hot oil and roast for 10 mins.

2 Meanwhile, preheat a griddle pan or heavy frying pan. Griddle the corn for 15 mins, turning occasionally, until charred and tender. Remove the kernels carefully by standing the cob Á»÷ É ¨ÉÔԫ£ É Â Û»« «Â£ with a sharp knife.

3 Remove the sausages from the oven and stir in the beans, tomatoes and barbecue sauce; season. Bake for 15 mins until the sauce is bubbling and the sausages are cooked through.

4 Meanwhile, make the salsa. In a small bowl, mix the corn, diced red onion and parsley. Serve scattered over the sausages and beans.

Each serving contains Energy

2132kJ 509kcal 25%

Fat

Saturates

Sugars

Salt

19g 5g 21g 2.2g 27% 27% 24% 36%

of the reference intake. See page 8.

Carbohydrate 50g Protein 33g Fibre 12g

68

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

RECIPES EMMA FRANKLIN PHOTOGRAPHY STUART OVENDEN FOOD STYLING JOY SKIPPER PROP STYLING JENNY IGGLEDEN

2 tsp vegetable oil 8 reduced-fat pork sausages » £ É«É ۻ«  »÷ diced 2 corn on the cob 2 x 400g tins mixed bean salad, drained 400g tin Italian chopped tomatoes 3 tbsp barbecue sauce £ ¢ Û¨ ã » ¢ Ô Û» ÷ É裨»÷ chopped

MIDWEEK MEALS

£4 nutty carrot, cumin & peanut butter burgers For more budget midweek meals, visit tes.co/£4

CARROT, CUMIN & PEANUT BUT TER BURGERS DF Makes 4 freeze uncooked burgers Takes 35 mins plus chilling Cost per serve 96p

3 tbsp vegetable oil 500g carrots, grated 3 garlic cloves, crushed 2 tsp cumin seeds 210g tin butter beans, drained 4 tbsp crunchy peanut butter 1 lime, zested, plus 1 tbsp juice ã ÛÔ Û »¢ «Û«Â£ Éè 1 large red onion, sliced 2 tsp demerara sugar 2 tbsp red wine vinegar 3 tbsp natural breadcrumbs 1 medium avocado, thinly sliced

4 crusty white rolls, halved 4 round lettuce leaves 2 medium vine tomatoes, sliced

1 Heat Ω tbsp of the oil in a large lidded pan over a medium heat. Fry the carrots for 10 mins, then add the garlic and cumin seeds and fry for 1 min more.

2 Put the beans, peanut butter, lime û Ûã  Éè «Â ¢ÉÉ Ô É ÛÛÉ Season and blitz until smooth. Add half 㨠Éã Ôè»Û « ÷ 㨠 㨠rest and pulse to combine. Be careful not to blend too much or the mix will ãÉÉ ô ã ¨«»» ¢É Á«ÂÛ ãÉ Á èÔ 3 Meanwhile, wipe the frying pan with kitchen paper, then heat Ω tbsp oil over a low heat. Add the onion and a pinch of salt, cover and fry for 7-8 mins, stirring occasionally, until softened slightly. Remove the lid, add the sugar

and vinegar and increase the heat to high; simmer vigorously, uncovered, for 3 mins. Transfer to a bowl.

4 Put the breadcrumbs on a small plate. Divide the chilled carrot mix into 4 and, with damp hands, shape into patties about 2.5cm thick. Roll in the breadcrumbs to coat.

5 Wipe out the frying pan and heat the remaining oil over a low heat. Fry the burgers for 9-10 mins until golden brown and crisp, turning halfway.

Toss the avocado with the lime juice.

Serve the burgers in the rolls with the lettuce, tomato, avocado and onions.

Each serving contains Energy

2456kJ 587kcal 29%

Fat

Saturates

Sugars

Salt

26g 4g 18g 1.6g 36% 22% 20% 26%

of the reference intake. See page 8.

Carbohydrate 74g Protein 16g Fibre 11g

69

MIDWEEK MEALS

L AMB KOF TAS WITH HOUMOUS, CRISPY CHICKPEAS & HERBY CUCUMBER SAL AD Serves 4 DF Takes 50 mins Cost per serve £1.47 400g tin chickpeas, drained (liquid reserved) 2 tsp vegetable oil 1 tbsp ras el hanout seasoning, plus a pinch for dusting 1Ω tbsp tahini 2 garlic cloves, crushed 1 lemon, zested and juiced 400g 20% fat lamb mince 3 tbsp mango chutney Ω cucumber, diced Ω pomegranate, seeds only (or Ω x 80g pot pomegranate seeds) 10g fresh mint, leaves shredded olive oil, for drizzling (optional) ô¨«ã ¢É» ã Û ÉÔã«É » to serve

3 Preheat the grill to medium. In a large bowl, mix the lamb mince with the remaining garlic, lemon zest and ras el hanout, and the mango chutney; season. Divide into 8 and shape into 10cm-long sausages around 8 small skewers (soaked if wooden). Brush all over with 1 tsp oil, then place on a baking tray and grill, turning regularly, for 9-10 mins or until cooked through.

4 Mix the cucumber, pomegranate and mint with a squeeze of lemon juice; season. Put the houmous on a plate or serving platter, add a pinch of ras el hanout and drizzle with a little olive oil, if you like. Top with the kofta and the crispy chickpeas. Serve with the salad É 㨠۫  ã Û «¢ ÷Éè »«¸ Each serving contains Energy

1725kJ 413kcal 21%

Fat

Saturates

27g 10g 38% 52%

Sugars

Salt

7g 8%

1.3g 22%

of the reference intake. See page 8.

Carbohydrate 19g Protein 24g Fibre 2g

1 Preheat the oven to gas 6, 200°C, fan 180°C. Toss half the chickpeas with 1 tsp oil, and half the ras el hanout. Tip onto a lined baking tray and bake for 25 mins until crisp.

2 Meanwhile, blitz the remaining chickpeas in a food processor with the tahini, 1 crushed garlic clove and half the lemon zest and juice. Add enough of the reserved chickpea water (about 3 tbsp) to make a smooth paste. Season to taste, adding more lemon juice, if you like.

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

PROMOTION PROMOTION

Adventure A awaits G et th e wh ol e famil y ou t an d enj oy th e sunshin e wi th a li ttl e h el p fro m Te s co Clu b card ave some fun this spring – head to the seaside, get away on a city break or explore a medieval castle with your Clubcard points.

You can turn them into around three times their face value to spend with many Clubcard Reward Partners, like these…

H

HOTELS.COM Relax and recharge on a great break this spring, whether it’s a city break, family holiday or romantic getaway. You can turn £5 in vouchers into £15 to book the perfect stay with Hotels.com.

ENGLISH HERITAGE MEMBERSHIP Use your vouchers towards English Heritage membership for unlimited access to more than 400 historic sites and events, from Stonehenge to Hadrian’s Wall, for fantastic days out. You can turn 50p in vouchers into £1.50 to spend with English Heritage membership.

RAILCARDS Make your vouchers go further with a year-long 16-25, Two Together, Family & Friends or Senior Railcard – all available for £15 using Clubcard vouchers rather than 㨠èÛè » c¨ ÷ »» É ã¨« É ÁÉÛã «» ¢ Û while the Family & Friends Railcard saves you 60 per cent on fares for kids aged 5-15 years old, meaning you can have fun visiting anywhere in Britain for less.

JOIN THE CLUB As a Clubcard holder, you get one point for every £1 you spend in your local store or online. These points are turned into vouchers that are sent out to you every three months. You can spend the face value of your vouchers in any store or online «Â 㨠ô ¸»÷ Û¨ÉÔ cÉ Â Éèã more, visit tesco.com/clubcard

Freezer ez snacks Cupb oards bare?

B elieve it or not, these sna cks are ma de mostly with ingre dients from your fre ezer C I A B AT TA B I T E S Makes 8 Takes 25 mins Cost per serve 34p 400g frozen Mediterranean chargrilled vegetables 180g pack frozen mozzarella sticks 2 ciabatta rolls fresh basil, to serve (optional)

1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the vegetables in a large roasting tin and cook for 15 mins.

2 Shake the vegetables in the tin, then add the mozzarella sticks. Cook for 10 mins more, adding the ciabatta rolls for the last 2 mins to warm through.

3 Split the rolls and add the vegetables, mozzarella sticks and basil, if using.

Squash down gently with your hand, then cut each roll into 4 squares and secure with a cocktail stick (remove before eating).

Each ciabatta bite contains Energy

Fat

Saturates

Sugars

Salt

710kJ 171kcal 9%

6g 8%

1g 7%

3g 3%

0.5g 8%

of the reference intake. See page 8.

Carbohydrate 23g Protein 5g Fibre 2g Low in saturates; source of protein

72

SAVVY COOKING

C H E E S Y M U S H RO O M & S P I N AC H P I N W H E E L S Makes 24 Takes 35 mins plus 10 mins chilling Cost per serve 11p 175g frozen mushroom mix 6 blocks (about 170g) frozen leaf spinach £ ¢ Éû  Ôè Ô Ûã ÷ Û¨ ã ¢ ÉÛã Éè ¢É èÛã«Â£ 50g mature Cheddar, grated 1 egg, beaten tomato salsa or ketchup, to serve (optional)

1 Cook the mushrooms to pack instructions; drain well. Microwave the spinach, covered, for 2 mins on high.

Stir, then cook for a further 1Ω mins.

Put in a sieve and squeeze out as much liquid as possible. Finely chop the spinach and mushrooms, then mix in a large bowl; season.

2 Carefully unroll the pastry sheet. On Éè Ûè ¢ É»» Éèã ãÉ Éèã 40 x 30cm. Spread the mushroom and spinach mix over the pastry, leaving a 1cm border, then scatter with the cheese. Roll up as tightly as you can from a shorter end and chill for 10 mins (if you have the time). Preheat the oven to gas 6, 200°C, fan 180°C. 3 With a sharp knife, cut the chilled pastry roll into 24 slim discs. Place on a large baking tray lined with nonstick baking paper, brush with a little egg and cook for 20-25 mins or until golden and crisp. Serve with salsa or ketchup for dipping, if you like.

Each pinwheel contains

FREEZER TIP Once cooked, cool, then place in a freezerproof container.

Cook from frozen in a hot oven for 5 mins until crisp.

Energy

Fat

278kJ 67kcal 3%

4g 6%

Saturates

Sugars

Salt

2g <1g 0.2g 11% 0% 3%

of the reference intake. See page 8.

Carbohydrate 6g Protein 2g Fibre <1g

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

73

SAVVY COOKING

FISH NUGGETS WITH AV O C A D O & P E A D I P Serves 4 Takes 15 mins Cost per serve 68p £ Ô ¸ ¢ Éû  ۨ Â裣 ãÛ £ ¢ Éû Â Ô ã«ã ÔÉ«Û ¢ Éû  óÉ É ¨ »ó Û ¢ ÉÛã ã ÛÔ ¢ Éû  ¨ÉÔÔ É «  ãÛÔ ¢ Éû  ¨ÉÔÔ ¶ » Ô ÈÉ ¨«»»« ÉÔã«É » ã ÛÔ É»«ó É«» »«Á ¶è« Ô»èÛ èã «ÂãÉ ô £ Û ãÉ Û ó ÉÔã«É »

2 Meanwhile, blanch the peas in a pan of boiling water for 3 mins, then drain.

Refresh under cold water; drain well.

3 Tip the peas into a food processor with the avocado, coriander, chilli (if using), oil, lime juice and some seasoning. Blitz until smooth. Serve with the nuggets, along with lime wedges for squeezing over, if you like.

Each serving contains Energy

1100kJ 264kcal 13%

Fat

Saturates

16g 2g 23% 11%

Sugars

Salt

2g 2%

0.8g 13%

of the reference intake. See page 8.

Carbohydrate 16g Protein 13g Fibre 3g High in protein

RECIPES ANNA CRANE PHOTOGRAPHY GARETH MORGANS FOOD STYLING BIANCA NICE PROP STYLING MORAG FARQUHAR

1 Preheat the oven to gas 7, 220°C, ¢  Éɸ 㨠ۨ nuggets to pack instructions.

74

RECIPES JENNA LEITER PHOTOGRAPHY DAN JONES FOOD STYLING EMMA JANE FROST PROP STYLING LUIS PERAL

FUSS-FREE MEALS

Posh fish-finger sandwiches Preheat the oven to gas 7, 220°C, fan 200°C. Cook a 400g pack Tesco ĈÁ�ÚâƧ Chunky Cod Fillet Fish Fingers to pack instructions, putting 4 halved Brioche Burger Buns, cut-side up, in the oven for the last 5 mins. Shred 1 Little Gem Lettuce and divide between the bun bases; add some sliced Cucumber , »ó 㨠ۨ £ Û Â put 3 halves on each bun. Dollop 1 tbsp Tesco ĈÁ�ÚâƧ Tartare Sauce on each bun lid and sandwich together.

Each sandwich contains Energy

1920kJ 458kcal 23%

Fat

Saturates

19g 3g 27% 16%

Sugars

Salt

6g 7%

1.5g 26%

Serves 4 Cost per serve £1.26

of the reference intake. See page 8.

Carbohydrate 48g Protein 20g Fibre 7g High in protein; source of vitamin B12

5

ingredient... meals with minimal cooking and maximum flavour

Minty falafel bowls Heat a 350g pack Tesco ĈÁ�ÚâƧ Pea and Mint Crush and a 330g pack 軫 Éô ÉèÛ ÉèÛ to pack instructions. Heat 1 tbsp olive oil in a large nonstick frying pan and cook the Falafels from a 152g pack over a medium-high heat for 5 mins until crispy.

Divide the couscous between 2 bowls. Top with the pea and mint and a 140g pack V«Â¸ ]» ô. Add the falafels, then scatter a small handful of fresh Mint leaves (torn if large) over each bowl to serve.

Each serving contains Energy

Serves 2 Cost per serve £3.60

1939kJ 464kcal 23%

Fat

Saturates

Sugars

Salt

19g 3g 25g 2.7g 27% 13% 28% 44%

of the reference intake. See page 8.

Carbohydrate 46g Protein 20g Fibre 17g

Brilliantly simple Fore more quick, easy recipes and videos, visit tes.co/5ingredient

LEFTOVERS

MAKE MORE OF IT If you have lef tover ingre dients from our recipes, tr y these ideas JERSEY ROYALS CHEESE FRITTATA *SliceGOAT’S cooked Jersey Royals and mix with beaten eggs, cooked green beans and halved cherry tomatoes. Heat oil in a nonstick frying pan; cook the egg mixture for 5 mins on a medium heat. Top ô«ã¨ £É ã Û ¨ Û Â Â«Û¨ è ¨Éã £ «»» SAAG ALOO Soften chopped onion in a frying pan with oil.

Add boiled, cubed potato and fry until golden.

Stir in chopped garlic, grated ginger, cumin seeds, turmeric and garam masala; cook for 1-2 mins until fragrant. Add chopped red chilli and fresh spinach; stir until the spinach is wilted.

*

Original recipe p56

Original recipe p33

Original recipe p16

WATERCRESS

MOZZARELLA

*

TUNA MELT QUESADILLAS Spread salsa on a tortilla wrap, ¸ Éó «Â ã«Â ãè and scatter over sweetcorn.

Add grated mozzarella, top with another wrap and toast in a dry frying pan for 1-2 mins each side until the cheese has melted. Cut into 4 to serve.

TOMATO & PESTO PASTA SALAD Toss diced mozzarella with warm cooked orzo, halved cherry tomatoes and rocket. Mix pesto with olive oil to loosen, then drizzle over the salad.

BUBBLE & SQUEAK Stir chopped watercress into cold mashed potato with spring onions and crème fraîche. Shape into patties, heat a little oil in a nonstick frying pan and fry for a few mins each side until golden.

WATERCRESS MAYO Blitz watercress with mayonnaise, a splash of white wine vinegar, black pepper and English mustard, to taste.

*

RECIPES KATY GREENWOOD PHOTOGRAPHY TESCO ARCHIVE

LAMB MINCE

76

Original recipe p70

Original recipe p28

*

GREEK-STYLE PIZZA Brown lamb mince with oil in a nonstick frying pan. Stir in crushed garlic and paprika, cumin and chilli powder; fry until the » Á «Û Éɸ ]Ô ã Û with passata and top with the lamb. Scatter over feta and pine nuts; grill until golden.

LAMB KEEMA Soften chopped onion and garlic in a frying pan with a little oil. Stir in mince, cook to brown, then add curry powder, peas and a little stock; bubble to thicken and cook the lamb. Season; serve with rice.

*

For more leftovers recipes, visit tesco.com/realfood

*

*

RADISHES

*

BLUE CHEESE & RADISH SALAD Chop radishes, Little Gem lettuce and cucumber; toss together. Mix with sweetcorn and crumble over blue cheese. Mix equal parts olive oil and white wine vinegar with some wholegrain mustard; drizzle over the salad.

RADISH RAITA Mix grated radishes with thick Greek-style yogurt, chopped fresh mint and a pinch of curry powder.

Season to taste.

*

COMMUNITY

Waste not

If surplus foo d at Tesco is still goo d enough to eat, it can b e put to goo d use. Here’s how esco is making a big promise: no longer will any food that is safe for human consumption go to waste. Reducing food waste isn’t new for Tesco – since ÛãÉ Û ¨ ó É surplus unsold food to local charities and community groups. The Community Food Connection programme – in partnership with FareShare, the UK’s largest food redistribution charity – ensures surplus food goes to the people nearby who need it the most.

Tesco donates hundreds of thousands of meals every week to 7,000 organisations across the UK. We visited one recipient to see how the Community Food Connection works for them…

WORDS JO WOODERSON PHOTOGRAPHY GETTY IMAGES

T

A FRESH START Adelaide House in Liverpool supports women who have been in prison and want to move on with their lives. Often residents have difficulties such as drug or alcohol addiction, a history of domestic violence, mental health issues and homelessness.

Every week Adelaide House collects food such as vegetables, porridge, muesli, bread and eggs from its local Tesco. CEO Pat Thomas says, ‘It has made such a difference. Our ladies always know they have cereal and toast to wake up to, which they look forward to and it sets them

up for the day. The food we receive has a huge impact on them, as they often arrive undernourished and underweight.

Not only that, but eating together also brings them closer and gives them a sense of belonging and family – something some of them have never experienced.’

She adds, ‘The benefits don’t stop there. Getting food from Community Food Connection means we have money to spend on our other services, such as courses for our ladies on living on a budget, and getting them into training and employment. I can’t thank Tesco and FareShare enough.’

‘

The food we receive has made such a difference. Our ladies always know they have cereal and toast to wake up to

How Community Food Connection works Pass it on

Stores upload estimates of their unsold food to the FareShare Go app.

A registered community group or charity gets a text about the available food.

The charity picks up the food it can use to make meals for people in need.

’

If you know a charity that would like to benefit from Community Food Connection, it can register interest at fareshare.org.uk/gettingfood/fareshare-go-support

77

Text to Win Text EMMA2, your full name & postcode to 60110 by 01.05.2018 texts charged at your standard rate

Make time for you Tr y a new hobby, sp end more time outdoors, or re claim your morning – we’ve great ideas to make April yours

CREATE A MORNING RITUAL

PHOTOGRAPHY TOM REGESTER PROP STYLING AGATHE GITS

Routines calm the mind and set you up for a productive day. So take ò ÀªÁçâ Ú Èçâ È¡ öÈçÖ morning to slow down and think about your day ahead – and enjoy something delicious while you’re at it.

White and gold feather mug, £5 280-5719

Gold cafetière, £16 696-4576

79

g n i h t e m so NEW

s G iv e yo u r h o b b ie a m a ke o ve r w it h e st o u r p ic k o f th e b ti e s fe e l- go o d a c ti vi

pring is the perfect season to overhaul your free time. We’ve rounded up the latest activities that cost very little but give a lot, whether you fancy learning a new skill, exploring your creative side or socialising more. So put down your smartphone and get involved!

S

GIN’S THE THING The nation’s penchant for gin shows no signs of slowing: we set a new record in 2017, buying more than 47 million bottles of it. If you fancy learning Éèã 㨠óÉè Ô É » Û É¢ £«Â ã¨ Û «  ɢ distillation and how to balance botanicals, you can take a class or try making your own compound gin at home – no distillation required! Then add your ¨É« É¢ óÉè Û Û £ ÂèãÁ £ ¨«»»« /ã Û èÔ ãÉ you! Visit ginmonkey.co.uk for a tutorial and details of workshops near you.

SHUFFLE ON K ¢ óÉè ÷ ã« Û ÉÛÛ ã¨ ÔÉ ۨè É «Û ÂÉô 㨠hip game to play in bars around the UK, with trendy venues popping èÔ ó ÷ô¨ ¢ ÉÁ > Û Â D  ¨ Ûã ãÉ >É É  « This addictive game is easy to learn but tricky to master: teams of up to four players shoot pucks across a board, taking points for sending it the furthest. The board is powdered, causing the puck to skim in  ÉÁ « ã«ÉÂÛ » ó »»«Â£ 㨠Ի ÷«Â£ » « »÷ ¢É Â÷É » ÛÛ É Âã «Â ¨  ÷ ÉÉ «Â ã«É &«Â ó Âè Û ã Û¨è É è¸ É pick up a cheap mini tabletop set online to host your own games.

80

TIME FOR YOU

KNEADS MUST There are few greater pleasures than baking your own bread ö Ôã ¸«Â£ ÷Éè Éô ¢ ÉÁ Éè  ô ã you’ve cultivated into a living sourdough starter. You’ll need to invest a little time up front, but making your own costs next to nothing and can yield rewards for months to come. Visit sourdough.co.uk for recipes and UK courses.

GET ON BOARD

WORDS REBECCA DODD ILLUSTRATIONS DERMOT FLYNN

KNOT BAD Even if you’re not familiar with macrame, you will probably recognise its decorative knots from the proliferation of Instagram and Pinterest posts featuring wall hangings, hammocks, pot plant hangers, jewellery and more.

Unlike knitting or crochet, no needles are required to do it yourself: just a wooden dowel or rod and some cotton cord. Macrameuk.com has some free beginners’ tutorials to get you going, and also sells supplies.

Board games have enjoyed a resurgence of late, thanks to crowdfunding sites such as Kickstarter, making it easier than ever for independent game designers to share their creations. Board-game cafes have sprung up »» Éó 㨠h< Kö¢É Û c¨« Ûã÷ D Ô» Û «Û É ɢ 㨠Ûã of its kind and stocks over 2,000 games, with around 800 available to buy. Playing board games is not only a great way to connect with people – taking part in brainstimulating activities has also been found to lower the risk of Alzheimer’s disease. The entertainment, creativity and absorption also reduces stress and can bolster É  ô¨ ã better motivation to roll the dice?

CUT ABOVE CRACK THE CODE Programming jobs are growing 12 per cent faster than the market average, but even if you’re not after a career change, coding is a valuable skill. The ability to create your own website, to communicate better with developers in the workplace, or even just to make a fun game, will be useful to you throughout your life. Get started for free at codecademy.com. Many schools have introduced coding programmes now; give kids a head start by getting them learning early. Visit kodable.com for a wealth of free resources.

Made popular by artists like Rob Ryan, paper cutting is a delicate art, but it’ss not hard to learn.

Even if you’re not artistically skilled, armed with a template and a scalpel, you’ll be creating unique cards, bunting and wall art in no time. There are lots of tutorials on YouTube, and classes start at about £35 – visit craftcourses.com. m.

81

Spring trends

V-neck top, £18 JK813463

Up date your wardrob e for the new season with our st ylish picks from F&F Denim Bardot dress, £20

Ruffle floral dress, £20 JK813459

JK813461

FLORALS Delicate patterns and pretty embroidery make this season’s ÈÖ ºÚ ÚÈ¡â ¡ ÀªÁªÁ and easy to wear.

WORDS JO WOODERSON

How to wear yellow ACCESSORISE If you’re not used to wearing ÷ »»Éô «Âã É è «ã Ûã «Â an accessory – perhaps a bright bag or bangle.

PICK A PATTERN Not keen on wearing a block of yellow? Try a softer approach: florals, stripes and polka dots are all good places to start.

KEEP IT SOFT Yellow looks fabulous against most colours, but pair with grey rather than black to óÉ« 㨠èÁ » ã WARM IT UP If you don’t like citrus shades, go for a warm mustard tone instead and team with navy blue or grey for a chic combo.

Embroidered smock top, £18 JK813427

Studded sliders, £12.50 BK811512

Floral wrap dress, £20 BD811463

Bag, £7.50 BO813409

FASHION

Stripe jumpsuit, £25 BD811453

STRIPES Striking or subtle, stripes lend instant §ª Á ââ ÖªÁ¢ shape. Choose on-trend ice cream shades or go bold with pops of bright colour.

Red stripe shirt, £16 JK811417

Jeans, £25 JL811442

Tie-waist jumpsuit, £25 JK812407

Earrings, £6

Stripe Bardot top, £16 JK810408

available in store only

Stripe bag, £12.50 BO812419

Stripe dress, £18 JK813402

Espadrilles, £12.50 BK811712

Navy rope stripe bottoms, £16 JK813409 Find these products in store, or online at f-f.com

83

Are you comfor table walking into a room of strangers?

D o es the idea of having an awk ward chat with some one f ill you with drea d? C onf idence coa ch Aliya Rajah has exp er t a dvice and quick tips to b oost your self-este em

AT WORK Got an important day ahead? ö «Û :èÛã ó Á«Âèã Û ô«»» Ûã £㨠 ÷Éè Û »¢ ôÉ ã¨ c¨  ۫£ «Â 㨠ۨÉô É «Â 㨠ÁèÛ« «Û ¸ÂÉô ÁÉÉ ÉÉÛã ÛÉ ÷Éè »» ¢ » ÔÉÛ«ã«ó  ¨ ó » ÛÛ ã«Á ãÉ ô »» É  £ ã«ó«ã÷ • /¢ ã¨ Û « è»ã ÉÂó Û ã«É ãÉ ¨ ã ôÉ ¸ ¨ Û ô¨ ã ÷Éè £É«Â£ ãÉ Û ÷ ÷Éè ã¨É裨ãÛ ô«»» 㨠 » ÛÉ ÷Éè  㠻¸ »Á»÷ c ÷ ã¨«Û ãÉÉ ]ã Ô» ÷Éè

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your hands on your hips. A study ÷, ó h«ó Û«ã÷* suggests ã¨«Û «Â Û Û É  ÉÉÛã«Â£ ã ÛãÉÛã É ÷ Ô cent and decreases the stress ¨É ÁÉÂ É ã«ÛÉ» ÷ Ô Âã , ó ÷Éè  £«ó   ô É» • ã ôÉ ¸  ôÉ ÷ ¨Éô Éã¨ Û ô«»» ã ¸ 㨠 ôÛ ,É» ÷Éè ¨ èÔ ÛÁ«»  ¨ ãã÷ ]Á«»«Â£ è Û ô «Â ÛÛ Â ¢ »«Â£ »ÛÉ ô É¢ ÷Éè É ÷

WELLBEING

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COMPILED BY ALISON PALMER V,KcK'Y V,w TOM REGESTER VYKV ]cw>/E' AGATHE GITS &É ÁÉ ã«ÔÛ É ¨Éô ãÉ ÉÉÛã ÷Éè É  ¨ ¸ Éèã »«÷ Y ¶ ¨ Û ô Û«ã »«÷ ¶ ¨ ÉÁ *E è É «É»É£÷  ] ÂÛ ã«É Y ô

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‘Smile and make eye contact – it builds rapport and makes you seem confident’ ã »¸«Â£ ÷Éè Û »¢ Éèã É¢ «ã ô «ã Éô »» 㨠 ãÛ c¨   㨠»«Ûã ¢É ãã  «Â£ t¨  ÷Éè «ó ã 㨠ó Âã »Éɸ ¢É ÛÉÁ É »Û Û«ãã«Â£ É 㨠« Éô  ۸ ãÉ ¶É«Â 㨠Á «ã Û »ÁÉÛã £è Âã 㨠÷ ôÉ ã Û ÷ ÂÉ ÛÉ ÷Éè »» «ÁÁ « ã »÷ ¨ ó  »»÷

5

INSTANT CONFIDENCE BOOSTERS

1

Dress to feel good. The clothes you wear can change your mood in a flash. Take snaps to remind yourself of your favourite ‘power outfits’ and how good they make you feel.

2

Embrace yellow – a pair of shoes, a sunny vase of flowers, or just a coat of yellow nail polish. It’s the colour of confidence, self-esteem and optimism, brightening up grey days in an instant.

3

Spritz on your favourite scent and carry a travel-sized bottle around in your bag too – 90 per cent of women say they feel more confident if they think they smell good.

4

Remember the good things – and write them down. Whether it’s being with family and friends or an achievement you’re proud of, seeing what’s good about your life in black and white helps you hold your head high.

5

Grab a coffee. A moderate hit of caffeine every now and then has been shown to increase alertness, energy and confidence.

85

The

glow getters

Brighten up your act with these exper t radiance-restoring tricks, tips and shortcuts

86

BEAUTY

e all hanker after that celebrity inner glow that usually comes with lots of sleep, a fridge bursting with fruit and veg, and a personal trainer. Sounds like a distant dream? Well, we’ve got some speedy solutions to rev up your radiance.

W

PLUMP UP Skin won’t glow if it’s dry or dehydrated – so you need to keep it moisturised, inside and out. ‘Plump skin ãÛ »«£¨ã ãã ¸ ÷ «¢ you want to achieve longterm glow,’ says facialist and makeup artist Frances Prescott. Drink plenty of water and hydrate skin from the outside with facial oils and balms. ‘Not only do they keep skin moisturised, they also create a subtle sheen that’s perfect for makeupfree days,’ says makeup artist Sally Kvalheim.

Packed with hydrating rose water, Garnier SkinActive Botanical Balm 140ml, £13 (£9.29/100ml), is a great multi-tasker moisturiser that can also be used as an intensive overnight mask.

EASY DOES IT Glowing skin equals smooth, polished skin, but don’t overdo the scrubbing. ‘Those tingly sensations might feel good,  £«ó ÷Éè  «ÂÛã Âã èÛ¨ but over-zealous scrubbing can cause dryness over time,’ explains Frances. We like Nivea Daily Essentials Gentle Exfoliating Scrub 150ml, £3.50 (£2.33/100ml).

WASH & GLOW It’s no surprise that well-cleansed skin is the number-one glow enhancer. Creamy formulations with moisture–attracting humectants, such as glycerin and hyaluronic acid, are best for normal to dry skin. Once you’ve nailed the right cleanser, it’s time for a facial massage. ‘Rub cleanser into dry skin Ûã è۫£ Á « è» ÁÉó Á ÂãÛ Û ÷Û » «ã÷ facialist and skincare expert Vaishaly (vaishaly.com).

‘Then rinse and repeat.’ The massage not only increases cleansing action, it stimulates circulation to restore natural rosiness. For a creamy cleanse, try Pond’s Institute Essential Care Cold Cream 50ml, £4 (£8/100ml), and for oilier skin types, Olay Refreshing Facial Cleansing Gel 150ml, £3 (£2/100ml).

SOME LIKE IT HOT ‘Steaming skin for a few minutes helps open pores and makes it more receptive to masks and moisturisers,’ says Sally. Flannels soaked in hot water also do the trick. ‘Place one gently over your face for a minute and repeat a few times,’ recommends Frances. ‘Then use a cool  » É ÉããÉÂ Ô Û ÛÉ ¸ «Â » ɨɻ ¢ toner or micellar water to close pores.’

Refresh skin with Garnier Micellar Cleansing Water 400ml, £5 (£1.25/100ml), which gently cleanses and soothes all skin types.

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

87

BEAUTY

DITCH THE GLITTER Don’t confuse glitter with radiance. ‘Avoid creams and powders that contain chunks of glitter or anything that’s overly sparkly,’ says Frances V Û Éãã hÛ ÔÉô Ôè É Á ¸ èÔ ÛÔÉ£ ãÉ ã¨ ã«Â« Ûã amount of highlighter onto the bridge of your nose, your jawline and the highest point of your cheekbones.’ To warm pale skin, use a subtle self-tan designed for the face and a little bronzing powder. We like L’Orèal Infallible Longwear Shaping Stick Highlighter, £9; St Tropez Gradual Tan Plus Luminous Veil 50ml, £18 (£36/100ml, selected stores only), and Max Factor Crème Bronzer, Light Gold 05, £10.

Nothing says glowing Û¸«Â »«¸ ÉÛ÷ èÛ¨ ‘Just a dab of rose pink on your cheeks is enough to inject instant radiance to any skin,’ says makeup artist Lica Fensome, who works with Florence Welch and Kristin Scott Thomas. è £ ÷Éè »èÛ¨ onto the apples of your cheeks with a ÛÁ »» è ÷ Á ¸ èÔ brush creates a super-natural result, ‘like you’ve just come in from a brisk walk,’ says Frances Prescott. Try Bourjois Pastel Blush in Brun Cuivre, £6.50, a suit-all-skin-tones staple and a makeup artist favourite.

88

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

Illuminating creams and powders are the speediest route to getting a glow. But for the most believable results, tread lightly, says Frances. ‘Once you’ve cleansed and moisturised, use a foundation brush to è É  «»»èÁ«Â ã«Â£ primer, focusing on the bridge of your nose, under your eyes and the top of your cheekbones.’ The result? Candlelit skin without the candle!

Smooth on L’Orèal Infallible Luminizing Primer 20ml, £9 (£45/100ml), which comes in three glowgiving shades.

SWITCH ON THE LIGHT ‘Swap full-on foundation for lightweight tinted moisturisers and BB creams,’ says Lica Fensome.

Many BB creams and tinted moisturisers also ÉÂã «Â »«£¨ã « è۫£ Ô«£Á ÂãÛ ô¨« ¨ «Â Û radiance. ‘Use a damp sponge or makeup brush to apply the lightest of layers, focusing on areas where skin tone is uneven,’ advises Lica. Garnier BB Cream Original 50ml, £10 (£20/100ml), evens out imperfections and also contains vitamin C, which helps pep up skin.

WORDS KARENA CALLEN PHOTOGRAPHY TRUNK ARCHIVE, PIXELEYES

COMING UP ROSES

DON’T FORGET YOUR ‘UNDERWEAR’

PROMOTION

Time to brush up Get a whiter, brighter smile with these smart ideas

A

How to get a whiter smile

1

Avoid teeth-staining foods like coffee, tea, wine, sports drinks, hard sweets, berries and tomato sauce.

2 3 4

Use a paper straw to keep stain-causing dyes away from teeth.

Floss regularly. Replace your toothbrush every three to four months.

Wear bright shades of lipstick with a blue or pink base – they will enhance your smile by making teeth appear whiter. Try to avoid orange or brown shades.

PROFESSIONALLY DESIGNED Hydrogen peroxide removes deep-set stains caused by food and drink.

MEGAWATT SMILE Optic brighteners instantly make your teeth whiter and your smile brighter, by reflecting blue light**.

EASY SQUEEZY A convenient stand-up tube with flip-top cap makes for easy use and no spills around the sink.

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whiter smile is a great way to boost your confidence, so investing in a good whitening toothpaste is a positive step towards a happier you. New Colgate® Expert Complete™ is professionally designed to reverse years of tooth yellowing* and is the UK’s only toothpaste to help remove deep-set stains as well as provide an instant whitening effect** from the very first brush!

Its unique dual-action formula contains hydrogen peroxide – the same whitening ingredient dentists use to remove deep-set stains like tea, coffee and red wine – and optic brighteners, which are clinically proven to make your teeth appear instantly whiter by reflecting blue light**.

You’ll start to see great results from the very first day of using it, meaning you’re just a few brushes away from a winning smile. Colgate Expert Complete Whitening Toothpaste 90ml, £12 (£13.33/100ml).

Use the coupon at the front of the magazine and save £4

TRIED AND TESTED

HIGH BROW Our panel gives its verdict on brow shapers

PHOTOGRAPHY PIXELEYES

BARRY M TAKE A BROW SHAPE & DEFINE BROW GEL, £5 Elizabeth This is great if you have well-shaped brows and want to define them. One stroke with the small wand and you’re done!

Ellie I liked the small brush, which allowed for finer precision. It was mess-free and I was pleased with the effect, which lasted all day.

Zoe The wand was the perfect size and the colour quite natural. It had a strong hold, keeping my brows in place all day.

MAYBELLINE BROW DRAMA, £7 Elizabeth This had an interestingly shaped wand, which was surprisingly easy to handle and gave a soft effect that can be built upon.

Ellie The brush was quite unusual, but gave a lovely light effect. It did fade a little during the day, but if you’re after a natural look, this one is the best of the bunch.

Zoe This was easy to use and the perfect colour match for my brows. It was subtle, with good definition and lasted all day.

L’ORÈAL PARIS BROW ARTIST XPERT PLUMPER, £7 Elizabeth I really liked the wind-up pencil tip and brush. I could build up the effect and extend my brows.

Ellie The ‘gel’ applicator is more like a pencil, but I loved the colour and light effect. My brows looked natural and defined.

Zoe I liked the brush, but not the pencil, as small pieces kept breaking off.

RIMMEL LONDON BROW THIS WAY STYLING GEL, £3.50 Elizabeth If you like a stronger look, this is the product for you, but I found it a bit too wet and it created a smudge on my brow.

Ellie The heavy gel didn’t offer much definition, but it builds up thickness well.

Zoe A neat compact product, but there was too much liquid on the brush and it could make your brows too thick if you’re not careful.

OUR PANEL Elizabeth Honour, 46, from Yorkshire, has brows of medium thickness and uses a brow pencil daily.

Ellie Overthrow, 27, from St Andrews, has medium-thick brows and uses a brow wax and setting powder.

Zoe Weightman, 30, from London, has brows of medium thickness and doesn’t use browshaping products… until now!

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

91

OneBlade

Trim, edge, shave any length of hair

Blade lasts up to 4 months*

*For best shaving experience. Based on 2 full shaves per week. Actual results may vary.

For your face

+ your body Trim

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AT HOME

Bring the spring in Breathe new life into your home with these easy tips

Add instant colour Be creative

WORDS ALISON PALMER ILLUSTRATION ASAKO MASUNOUCHI/AGENCYRUSH.COM * Some essential oils can be harmful to pets; check before using

You might have heard of displaying floral wallpaper in a frame, but why not try botanical prints for a stylish update for your walls? You can buy great-value collections of botanical prints online, then scour charity shops for frames. Vintage chic on a shoestring!

For a modern display of ÛÔ «Â£ Éô Û Ôèã ۫£» stem in a tall vase or glass bottle. We love muscari, sweet pea and tuberose.

Try lining a mantelpiece or sideboard with a selection of single-stem bloom displays.

Arrange floral china on an occasional table with a gingham or polka-dot tablecloth for instant country style.

Get fresh Make your home smell as good as the garden. Put 1 tbsp bicarbonate of soda in a clean spray bottle with 450ml water, shake to dissolve, add 10 drops of bergamot or geranium essential oil*, then spritz onto soft furnishings.

Give windowsills a makeover with a display of herbs in terracotta pots. Mint, parsley, thyme and chives are really easy to grow – so much so, the children can get involved. Thyme and mint also smell great. Green leaves shout spring, and fresh herbs pep up any dish.

Add a pop of zesty spring colour to your kitchen with a glass jar or bowl filled with lemons or limes – it’s surprisingly effective.

For a spring table centrepiece, try potted hydrangeas with soft lime-green petals, or a basket of dwarf narcissi.

Make an entrance Create a spring-inspired wreath to hang on the wall or door by wiring soft twigs into a circle shape. Attach spring blossom, foliage, flowers and herbs to the twigs with floristry wire. Let your creativity run wild!

VÉÛ«ã«É Á« É ÉÔÔÉÛ«ã ô«Â Éô ãÉ ÉÉ sunshine into your hallway and make it feel bigger  «£¨ã /¢ 㨠Á« É Ô« ¸Û èÔ ã«É ɢ your garden springing into life, that’s even better!

Introduce natural materials: the earthy textures bring the outdoors in – and can help to keep the hall tidy. Sisal or coir matting will protect the floor on rainy days, a rattan trunk could store shoes and bags neatly, and wicker stair baskets can hold the clutter that needs to be taken upstairs.

Gnarly twigs and stems of lemon forsythia in a tall vase, or even an old pair of Wellington boots, will add seasonal interest to a hallway.

Capture that straight-off-the-washing-line freshness: iron your towels and bed linen using spring-scented ironing water. Pour 50ml vodka (it’s a preservative), 500ml distilled water and a dash of lily-of-the-valley oil into a bottle and add to your iron’s water reservoir.

93

PROMOTION

Hay fever survival guide

B B eat your allerg y symptoms with these tips and treatments, all at two for £6

Combat symptoms with an effective hay fever treatment, and use a barrier cream around your nostrils to trap pollen.

Wear Keep doors wraparound and windows THE FACTS sunglasses when AND FIGURES closed at home you’re out. Shower Hay fever is an allergic reaction to as much as you and change your pollen from grass, trees and other plants. can, and buy Symptoms such as sneezing, wheezing, clothes when a pollen filter eyes and congestion affect up to 30% you get home. watery for air vents in of adults and 40% of children across the UK. your car.

The pollen count is at its highest when *

it’s warm, humid and windy.

Vacuum regularly and dust with a damp cloth to make sure you get rid of pollen in your home.

Avoid smoking or being around smokers, as this makes the symptoms worse.

TRY THESE HANDY TREATMENTS Piriteze Allergy Tablets

Clarityn Allergy Tablets

Beconase Adult Nasal Spray

Prevalin Allergy Relief

Combat symptoms with one daily dose† of Piriteze, which contains cetirizine hydrochloride at maximum strength to provide long-lasting relief. Take Piriteze to ease symptoms of hay fever, mould spore allergies, skin allergies, pet allergies, and house dust-mite allergies.

Piriteze Allergy Tablets contain cetirizine. Always read the label.

Piriteze 12 tablets, £4.70, or two for £6.

Clarityn is a one-a-day tablet that provides maximum-strength, allday relief from allergy symptoms. A single daily dose can help sufferers feel normal, whatever the pollen count. Clarityn is the only branded tablet to contain loratadine***, providing relief from a runny nose, sneezing, itchy watery eyes and itchy nose or throat. Clarityn 14 tablets, £5.50 or two for £6.

The non-drowsy formula of Beconase Nasal Spray provides relief for the main symptoms of hay fever, including congestion, runny nose, sneezing, itchy, watery or red eyes and sinus pain. It’s the UK’s number-one-selling hay fever spray. Contains beclomethasone dipropionate. For adults aged 18 and over. Always read the leaflet. Beconase Adult Nasal Spray, 100 sprays, £6, or two for £6.

Three minutes. That’s all it takes for Prevalin’s unique formula to tackle hay fever and other allergies – neutralising allergens inside the nose, forming a micro gel barrier to stop allergic reactions and aid the clearance of allergens. It won’t make you drowsy and is free from antihistamine and steroids. Prevalin Allergy Relief Spray 20ml, £10, or two for £6.

Sources: nhs.uk, allergyuk.org *Pawankar R, et al, 2013. †Refers to adult dosing ** Promotional price on selected products valid until 8 May 2018. ***Always read the label

Up to 57% of adults and 88% of children with hay fever have sleep problems, which can lead to decreased cognitive functions*.

OUTDOOR FUN

GET YOUR WELLIES ON! Being outside b oosts energ y, moo d and sle ep. And our ideas for getting out in the op en are a breath of fresh air!

EMBRACE SHOWERS Raining? So what! ‘Puddles offer lots of opportunity for play,’ say Steph Scott and Katie Akers, authors of Rainy Day Kids Adventure Book (Batsford). Forage for fluffy, seedy, hard and soft things from nature (think sticks, feathers, leaves, etc), then guess which will float or sink in a puddle. Or drop a leaf into a stream of rainwater and follow it to see if it reaches a drain.

TAKE A CHARITY CHALLENGE Hundreds of outdoor events take place year-round to raise money for charity, from sponsored toddles to long-distance treks.

Why not sign up for something that supports a charity close to your heart and enjoy alfresco training?

Head to the charity’s website or visit timeoutdoors.com, which lists over 10,000 challenges and events you can get involved with.

BE WITH THE TREES The Japanese practice of shinrin-yoku or ‘forest bathing’ (basically, being among trees) has been shown to reduce stress. Visit forestry.gov.uk, makinglocalwoodswork.org or woodlandtrust.org.uk to find out what’s going on in woods local to you – there are lots of hands-on activities, chances to volunteer to plant trees or build mountainbike trails, plus fun events and learning trails for kids.

Wellington boots from a selection by F&F

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OUTDOOR FUN

STEP OUT IN THE CITY

WORDS KIM JONES PHOTOGRAPHY TOM REGESTER PROP STYLING AGATHE GITS

You don’t have to head for the country hills to enjoy the outdoors – urban walks can be just as invigorating. Check out ramblers.org.uk for Ramblers Routes, which take in cities and towns; routes less than three miles long are free to access. Also, urban walking route planner walkit.com is a free-to-use website that helps you create linear routes from A to B, or circular walks, taking from 15 minutes to up to four hours – handy whether you want to enjoy a quick lunchtime walk at work or plan a Saturday stroll. Or how about taking a ‘mindful’ walk? Urban Curiosity (urbancuriosity.co.uk) offers ‘walkshops’ around London, plus e-courses that deliver daily emails encouraging you to get out and see your city (anywhere in the world) in a refreshing new light.

PRACTISE YOUR SLEUTHING Everyone loves a treasure hunt!

Go geocaching (geocaching.com) – a giant countrywide hunt where you follow online GPS coordinates to find toys and bric-a-brac. When you locate the ‘treasure’ you can take something – but do replace it with another prize.

Treasuretrails.co.uk offers 1,200 trails across the UK (from £6.99); choose from a treasure hunt, murder mystery or spy trail, then hunt for answers on buildings and monuments. If you live in or near to London, discover the capital’s hidden places and history for free at cityhunt.co.uk.

ENCOURAGE GREEN FINGERS ‘Spring is a super time to encourage the kids to get green-fingered and out in the fresh air,’ says Andy Baxter from Internet Gardener (internetgardener.co.uk). ‘Easy veg to grow in March, April and May includes green beans, peas, spinach and rhubarb,’ he suggests. ‘You don’t need a huge veg patch – these hardy plants will even grow in pots on a patio or outdoor windowsill.’

Andy adds, ‘Sunflowers are another spring favourite.

They’re easy to plant, and grow so rapidly your kids will be heading outdoors every day to check their progress.’

CLEAN UP YOUR ACT! Be a litter warrior and do your bit for the environment at the same time by taking a bin bag out and picking up rubbish lying around your community parks and streets. Join forces with a litter-picking event in your area or get advice on organising your own clean-up from keepbritaintidy.com and keepscotlandbeautiful.org. Beaches need cleaning too.

If you live near the coast you can help clear it of plastic pollution on a Beachwatch Beach Clean organised by the Marine Conservation Society or Surfers Against Sewage. Join in an organised event, or get help to organise your own beach clean-up – find out more at mcsuk.org and sas.org.uk.

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KICK OFF YOUR SHOES Going barefoot is always fun.

Look out for barefoot trails, like the one on Trentham Estate in Staffordshire (trentham.co.uk), filled with stimulating surfaces to walk on including mud, bark, hay and pebbles. The National Trust (nationaltrust.org.uk) also lists places for barefoot walks as part of its ‘50 things to do before you’re 11 ’ project.

GET FIT IN THE FRESH AIR You can join in all sorts of groups to enjoy outdoor exercise in a sociable environment. Get on your bike with letsride.co.uk – it organises a whole range of small local rides suitable for families and beginners, as well as large traffic-free rides through towns and cities. Or search for ‘trafficfree family rides’ on the sustrans.org.uk website for cycling route suggestions. If jogging’s more your thing, join in a local 5K Park Run for free – they take place every Saturday morning in parks all over the country, and there are runs for juniors, too. See parkrun.org.uk.

BE CREATIVE Coax a reluctant young walker outside by suggesting they make a journey stick. You’ll need a stick and some rubber bands or wool to attach to it things you find, like fallen leaves, flowers, and feathers. The idea is the stick tells a story and becomes a lovely memento of the walk.

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COMING NEXT ISSUE

Ideas to kick-start your summer IN STORES IN MAY

Love your home Stylish ideas and quick wins for the new season

Get cooking!

Ultimate Caesar salad Make this lighter version of a classic dish

Easy, healthy recipes to share with friends and family

SMART LIVING

¨

«ãÛ Á ¸«Â£ ÷Éè è¨ ÔÔ÷ , Û ¨Éô ãÉ ¸ 㨠Á É  ¢É »» , ÔÔ÷ ¨ «ãÛ ¨ ÔÔ÷ »«¢ THINK POSITIVELY t »» ã Ûã ÉÔ¨«Û ÛÉÁ ã«Á Û / ¨ ÛÉÁ ¨É É» ã 㨠ã Û Á÷ ¨ »ã¨÷ ã«Â£ Ô»  Éèã 㨠ô«Â Éô K / ó Á Á«Ûã ¸ / »» Û ¸ èã ã ¸ Ûã Ô ¸ t¨ ã Û »»÷ 㨠ôÉ Ûã Éèã ÉÁ  ¨Éô »«¸ »÷ «Û 㨠ã ãÉ ¨ ÔÔ Â Y Ô» è¨ »Ô¢è» ã¨É裨ãÛ ô«ã¨ ¨ »Ô¢è» Ûã ã Á ÂãÛ »«¸ / »» Ôɻɣ«Û ö ã¨ Ô É » Á Â É ÛÉ»èã«É ãÉ ÛãÉÔ Éã¨ Û É«Â£ ã¨ Û Á < Ô ÔÉÛ«ã«ó«ã÷ £É«Â£ ÷ ô «ã«Â£ Éô ó ã¨«Â£Û ÷Éè Ô Éè É¢ ¨ ó «£

SAY NO! D Â÷ Ô ÉÔ» »« ó Û ÷«Â£ ÂÉ «Û Û » Û¨ É ã¨ ã «ã ô«»» Á ¸ Ô ÉÔ» «Û»«¸ 㨠Á  㠸 É ãÉÉ Áè ¨ Û Ûè»ã Y ¢èÛ » «Û not ¶ ã«É wÉè ãè «£ Éô Öè Ûã ÂÉã Ô ÛÉ Á  « ã / Á ÛÉ ÷ èã /  㠨 »Ô ã¨«Û ó «£ É ã Á ¸ ö èÛ Û É Éó Ôɻɣ«Û /¢ 㨠ã Û ãÉÉ Áè ¨ ¸ 㨠÷ Û ¨ «ã ô«ã¨ / »» £ ã ¸ ãÉ ÷Éè ÛÉ ÷Éè Â Ô ÉÔ »÷ ÛÛ ÛÛ «¢ ÷Éè ¨ ó 㨠۸«»»Û É ã«Á

MODERATE CAFFEINE A good cuppa is comforting, not to mention revitalising, but too much caffeine can have unpleasant side effects such as anxiety or insomnia.

If every time you get up from your desk you flick the kettle on, or you always have a cuppa in the evening when you watch TV, try replacing the habit.

Walk to the postbox with the mail if you need a computer break, or do a few stretches while watching a TV show.

If you can’t bear to miss out on a hot drink, try a herbal tea instead.

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SMART LIVING

SACK THE SNOOZE BUTTON Aside from making you late, it gives you the shock of hearing your alarm twice, or more! There are happier ways to start the day – wake-up light alarm clocks illuminate gradually so you wake up gently, just as you would with the sunrise. Or give yourself an incentive not to snooze. Set your alarm 15 minutes earlier and treat yourself to a chapter of your book, a snippet of a favourite radio show or podcast, or some breakfast in bed. You won’t miss 15 minutes of sleep, but you’ll appreciate the relaxation.

CONTROL YOUR MONEY

EAT BREAKFAST

It’s easy to blow the budget when there’s a credit card burning a hole in your purse or you’ve just been paid, but the good feelings produced by treating yourself can soon be replaced by guilt and anxiety. So set a daily spending limit to stick to. You could try Loot, which combines a current account and contactless prepaid MasterCard with a smart app allowing you to set budgets you can’t blow to feel in control. It also helps you set long-term saving goals.

c¨ Ûã Á » É¢ 㨠÷ «Â Û Û your energy levels, aids concentration and helps stop you snacking before lunch, so it’s important not to skip it.

A little preparation goes a long way on a chaotic morning. Get a bowl, spoon and cereal out the night before so breakfast is harder to ignore and you are setting the scene for ‘me-time’.

If you want a new idea to feel excited about, try our breakfast tacos on p61.

LIMIT SOCIAL MEDIA

MAKE TIME TO MOVE

We wander onto social media when we’re bored or procrastinating, but it often leads to comparison with others’ lives and feelings of inadequacy – hardly a recipe for contentment.

Ask yourself if you have a reason for logging in.

If it’s a friend’s birthday, text them instead of writing on their Facebook wall. If it’s simply FOMO (fear of missing out), all the news and photos will still be there later!

Start by reducing your Éô۫£ ãÉ É ó minute check-in an hour.

Keep squeezing that limit until you’re more comfortable with the time you devote to it.

We all know exercise makes you feel good, but finding time to work out can feel impossible. Go back to basics. If you’re bored with the gym but love dancing, have a kitchen disco. If you’re too busy for your morning walk or run, could you move it to the evening now it’s lighter for longer? And if you’ve quit because of an unrealistic exercise plan, could you do something more achievable instead?

You could search for a 15-minute high intensity interval training (HIIT) workout on YouTube.

Exercising with a friend could help too, as it will make it harder for either of you to quit.

Routinely going to bed late and getting too little sleep is detrimental to your physical and mental health, so set your day to ‘force quit’. Put an alarm on your phone to remind you to shut down. When it ÛÉèÂ Û ãè Â É »» ã ¨Âɻɣ÷ ]ÉÁ devices can do this automatically – try setting your laptop to go into sleep mode at a certain time so you can’t stay up replying to emails. With technology out of the way you can read a book or take a bath – whatever gets you ready to sleep.

100

WORDS ALISON PALMER ILLUSTRATIONS US S STEPH BAXTER

TURN IN ON TIME

PRIZE DRAW

WIN

a family holiday to Gran Canaria

e Hotel grounds includ s en rd ga al nic bota

Golden sands and ca lm blue waters are just minutes aw ay

Imagine miles of golden sand, rippling blue waves and a string of idyllic fishing villages – the island paradise dreams are made of.

For one lucky reader and their family, this dream will become reality because the Gran Canaria Tourist Board is giving readers the chance to win a seven-night holiday for four at Hotel Cordial Mogán Playa on the island’s southwest coast.

The hotel, located in the seaside village of Puerto de Mogán, is an architectural gem designed in Canarian village style. Its rooms are scattered across a subtropical botanic garden, adding to the resort’s secluded atmosphere. Located a short stroll from the beach, the four-star resort also boasts two spectacular swimming pools (heated in winter), a relaxing spa, two restaurants and

plenty of child-friendly activities. Along with the fabulous beaches, children will love letting off steam in the hotel’s playground or at the activity-packed kids’ club.

With the kids off making new friends, you can enjoy the resort’s gorgeous grounds and the picturesque bay beyond its doors. Relax on its golden beach, sip a sundowner by the marina or dine alfresco on authentic Spanish cuisine. For city slickers, a day trip to the island’s cosmopolitan capital Las Palmas de Gran Canaria offers bustling streets, trendy boutiques and fascinating museums.

The prize includes breakfast, dinner, return flights and car hire for the duration of your stay. You’ll also be treated to a VIP island tour so you can soak up all Gran Canaria has to offer.

FOR YOUR CHANCE TO WIN, VISIT tes.co/grancanaria by 23:55 on 7 May 2018.

The prize draw is open to UK residents aged 18+. Normal exclusions apply. The closing date is 23:55 on 7 May 2018. Only one entry per household. There will be one randomly drawn winner.

The prize is for two adults (18+) and two children aged 12 and under on the date of travel. Staying seven nights at Hotel Cordial Mogán Playa, Gran Canaria, on a half board basis, sharing a family ÉÉÁ c¨ Ô «û «Â »è Û ÉÂÉÁ÷ ãè  «£¨ãÛ ¢ ÉÁ h< « ÔÉ ã »É » ãÉ ã¨ ô«Â 㨠ã É Û « ã «£¨ãÛ ãÉ '   « « ÔÉ ã ã ö Û É ԫ É¢ ¨É» ££ £ Ô Ô ÛÉ ¨« ¢É the duration and a round-the-island tour lasting 7 hours with lunch included. The prize must be taken by 1 February 2019 excluding 20 December 2018-3 January 2019, subject to availability.

Promoter: Tesco Stores Limited, Tesco House, Shire Park, Kestrel Way, Welwyn Garden City, AL7 1GA. Please read the full terms and conditions online at tes.co/grancanaria before entering.

101

Sammie wears…

F&F Rose 2 in 1 Black & White Print Vest, £14; F&F Rose Black & White Print Ankle Grazer, £16 (each available in sizes XS-XL). F&F Lilac Satin Trainers, £18 (available in sizes 3-8)

102

PHOTOGRAPHY TERRY BENSON HAIR AND MAKEUP OLIVIA FERRER wÉè Û¨Éè» ÉÂÛè»ã ÷Éè Ô¨÷Û« « Â É É㨠¨ »ã¨ Ô É¢ ÛÛ«É »

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Kettlebells offer a total body workout in the comfor t of your living room. So we challenged Sammie McCar thy, 50, to have a go at home

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All you need is a…

FITNESS

SAMMIE SAYS… y exercise routine is made up of walking and going to yoga and Pilates classes. . À · Á âÈ À ªÁâ ªÁ Àö õª ªºªâö Á º Á Ú . ¢ â Ⱥ Ö çâ . ó Áâ âÈ È ÀÈÖ ÚâÖ Á¢â§ âÖ ªÁªÁ¢ Á Á ÚÈÀ ⧪Á¢ . Èçº do at home without having to go to more classes. . § Ö ºÈâ Èçâ · â⺠ººÚ ÚÈ ó Ú çÖªÈçÚ âÈ give them a go.

M

My first session . ó Ú ºªâ⺠Á ÖòÈçÚ ¡ÈÖ Àö ·ª · È Ú ÚÚªÈÁ óªâ§ Ó ÖÚÈÁ º âÖ ªÁ Ö \ çº Ú . ó Ú óÈÖÖª . óÈçº Á â ò Á º âÈ §Èº · â⺠ºº º â ºÈÁ õ Ö ªÚ óªâ§ ⧠À çâ \ çº Óçâ À â Ú Á Ú§Èó À ÚÈÀ ¢ªÁÁ Ö Ú moves to get started. He also showed me how to çÚ â§ · â⺠ººÚ ÈÖÖ âºö ÚÈ . óÈçº Á â §çÖâ myself or pull any muscles. The workout lasted ÖÈçÁ ÀªÁçâ Ú çâ . Èçº Ö ç ⧠â âÈ 20 minutes if I did each set of exercises twice instead of three times.

Getting it right %ÈÖ § õ Ö ªÚ . ó Ú ÀªÁ ¡çº of getting into the correct position – keeping a ÚâÖ ª¢§â · Á ÚÕç úªÁ¢ ªÁ Àö âçÀÀö Úºª¢§âºö . · Óâ § ·ªÁ¢ Àö ÓÈÚâçÖ ªÁ ⧠ÀªÖÖÈÖ \ çº Ú§Èó À ò õ Ö ªÚ Ú âÈ âÖö ⧠ÖÀ ºª¡â ⧠ڧÈçº Ö ÓÖ ÚÚ â§ ÖÀ ÖÈó ⧠ڪâ çÓ Á ⧠Ӻ Á· óªâ§ Ó ÚÚ â§ÖÈ碧 ó§ª § ó Ú âÈ碧 Á Àö º Úâ ¡ òÈçÖªâ õ Ö ªÚ Regular exercise I only managed the workout ÈçÓº È¡ âªÀ Ú ó · ¡ÈÖ â§Ö ó ·Ú çâ . could see myself progressing to three times a ó · â§ Á À ö âÖöªÁ¢ § òª Ö ó ª¢§âÚ ÈÁ ÚÈÀ of the exercises. My legs and tummy ached ¡â Öó Ö Ú ÀÈÖ â§ Á . õÓ â ÚÈ ò Á â§È碧 I saw these exercises Ú çÓÓ Ö È ö ÈÁ Ú ºÈâÚ È¡ muscles were getting a workout. óªÁ óªÁ

SAMMIE’S VERDICT I’m a kettlebells convert!

Once I overcame the fear of dropping the weight, I really got into the swing of it. And I noticed my body felt tighter and more toned. It’s great to do at home if you only have a spare half hour.

SAUL SAYS… Saul Katz is a personal trainer specialising in strength training and É Û É»«Â É ¨«Â£ for clients worldwide (form-health.com). &É»»Éô ¨«Á É /ÂÛã £ Á ¸ Ûã tips and kettlebell how-to videos.

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1

Pick the right weight If you’re new to kettlebells, a rough guide to selecting a weight is 4-5kg for a woman and 8kg for a man.

2

Warm up properly This means stretching and mobilising your body, not just getting your heart pumping.

3

Maintain posture When performing each exercise, ensure your back is straight and your core is tight.

4

Use a full range of motion Try to complete the movements using a full range of motion rather than half-reps (where you fall short of completing the full exercise). Half-reps are quicker, but you won’t see optimum results.

6

Aim for 10-12 reps on each side Remember to have a 30-second rest in between sides, and repeat three times. £«Â ô«ã¨ ó ö «Û Û with a few minutes rest in between. This will give a workout of 30 minutes.

7

Master the basics… …before embarking É ÁÉ « è»ã ÁÉó Û like a kettlebell swing.

8

Track your progress After each exercise, write down the number of reps/time completed so you have a target for next time!

9

Consistency is key Try to complete three workouts a week to ensure progress.

5

Maintain balance Don’t lean to the side you are using to lift the kettlebell.

XQ Max 4kg Cast Iron Kettlebell, £8; XQ Max 8kg Cast Iron Kettlebell, £16 available in selected stores

103

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Give your pet the protection they deserve.

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Pets must be at least eight weeks old when cover starts and any pre-existing injuries and illnesses are not covered. Exclusion periods for injury and illness apply. Certain breeds of cat and dog are also not covered.

MONEY

Pet care for less Whether you’re considering buying a pet or are already a pet owner, we have clever ways to save money while making sure your animal friend gets the comfor t they need ADOPT, DON’T SHOP Rescue a pet rather than buying a pedigree. A purebred cat can cost up to £900, while rehoming a moggy can start from as little as a £20-£60 donation, says yourcat.co.uk. Find a cat or dog through dogstrust.org.uk or catchat.org. For a reptile or rabbit, check rspca.org.uk. Answer the PetWise quiz on pdsa.org.uk to help you decide which pet is best for you.

tKY ] SARAH JAGGER />>h]cY c/KE PAUL BOSTON

FISHY FRIENDS No room for a cat or dog? What Éè㠣ɻ Û¨ K you’ve invested in a tank that can hold at least 25 litres of ô ã ¢É É ۨ »«ó Ô» ÂãÛ Â ã¨ Û¨ their upkeep is minimal. And, if you look after them by not overfeeding and replacing a third of the water every three weeks, they could live for decades, says Ô ã« » Û¨¸ ԫ£ É è¸

COVER YOUR TAIL There’s no pet NHS, so owners without insurance typically pay £810 to treat a sick or injured animal – three times more than an average £261 annual pet policy, says

moneysupermarket.com. You should choose cover for your pet’s needs, not just the cheapest. Get a quote from Tesco Pet Insurance at tescobank.com/pet-insurance. On »Éô «Â ÉÁ V ]  Y]V É treatment on a means-tested basis.

THRIFTY SOLUTIONS Pet medicine, such as worming ã » ãÛ Â ã ãÁ ÂãÛ Â be costly. Save cash by sending your pet’s prescriptions to petdrugsonline.co.uk. Advocate ¢É É£Û ã ãÁ Âã 㨠ã also prevents roundworm, hookworm, heartworm and ear mites, costs £21.94 for 6 pipettes, instead of a vet’s price of around £49. Bonus!

TREAT TIME? A third of us give pets daily treats and the cost mounts up. Instead, make healthy, cheaper homemade snacks – look on Pinterest for great ideas. Don’t spoil them, though.

‘Overfeeding can lead to obesity, which is

associated with arthritis, NATIONAL diabetes and cancers,’ PET MONTH… says PDSA nurse …promotes responsible Katy Orton. Check pet ownership from out PDSA’s Pet Treat 1 April to 7 May 2018 – visit Calculator if you’re nationalpetmonth.org.uk unsure how much for all the details. to give your pet (pdsa.org.uk).

CREATURE COMFORTS You don’t have to spend loads to treat your pets – consider items that usually end up in your recycling bin, or things you already have in the garden.

Gerbils love empty toilet rolls; hamsters love a sand bath; rabbits enjoy a nice area of dirt that they can burrow down in, while cats and guinea pigs enjoy exploring empty cardboard boxes, says Blue Cross.

BORROW A PET Can’t commit to owning a pet?

Local animal rescue centres need walkers, or volunteer to be a Guide Dog puppy walker (guidedogs.org.uk). wÉè Éè» »ÛÉ É É£ walking or pet-sitting services to friends or via borrowmydoggy.com.

105

CRAVE IT

OH-GO-ON-THEN

banana split Be c ause sometimes only a little de ca dence will do B RO W N B U T T E R & C A R A M E L BANANA SPLITS Serves 2 Takes 10 mins Cost per serve 88p Melt 20g salted butter in a large frying pan over a medium heat until foaming. Add 2 large bananas, halved lengthways then peeled (see tip), and cook gently for 2–3 mins each side until lightly golden.

Turn carefully with a palette knife to avoid

breaking. Divide the banana halves between 2 plates or bowls. Place 2 very small scoops of caramel & vanilla ice cream between or alongside the bananas, drizzle with 2 tbsp Tesco ĈÁ�ÚâƧ Belgian chocolate sauce and scatter over 40g halved glacé Morello cherries and a small handful of chopped, toasted hazelnuts. Serve immediately.

Each serving contains Energy

2147kJ 511kcal 26%

Fat

Saturates

Sugars

Salt

23g 11g 57g 0.3g 33% 53% 63% 5%

of the reference intake. See page 8.

Carbohydrate 72g Protein 5g Fibre 4g

106

RECIPE ANNA CRANE PHOTOGRAPHY LAUREN MCCLEAN FOOD STYLING LUCY O’REILLY PROP STYLING JENNY IGGLEDEN

COOK’S TIP Cut the bananas before peeling them to avoid squashing ⧠ڧ

CELEBRATING

40 YEARS OF JEFF WAYNE’S ICONIC MASTERPIECE

CONDUCTED BY

FEATURING

JEFF WAYNE

LIAM NEESON

IN 3D HOLOGRAPHY

FEATURING CAST

NEWTON FAULKNER

CARRIE HOPE FLETCHER

THE SUNG THOUGHTS OF THE JOURNALIST

BETH, PARSON NATHANIEL’S WIFE

ADAM GARCIA THE ARTILLERYMAN

ANNA-MARIE WAYNE

JASON DONOVAN

NATHAN JAMES

CARRIE, THE JOURNALIST’S FIANCÉE

PARSON NATHANIEL

THE VOICE OF HUMANITY

ALIVE ON STAGE NOVEMBER 2018 FRIDAY 30 GLASGOW THE SSE HYDRO

DECEMBER 2018 SATURDAY 01 NEWCASTLE METRO RADIO ARENA SUNDAY 02 MANCHESTER ARENA TUESDAY 04 LEEDS FIRST DIRECT ARENA WEDNESDAY 05 LIVERPOOL 40TH ANNIVERSARY ORIGINAL VINYL ECHO ARENA REMASTERED

FRIDAY 07 NOTTINGHAM MOTORPOINT ARENA SATURDAY 08 BIRMINGHAM GENTING ARENA SUNDAY 09 & MONDAY 10 CARDIFF MOTORPOINT ARENA WEDNESDAY 12 & THURSDAY 13 BOURNEMOUTH INTERNATIONAL CENTRE SATURDAY 15 LONDON THE O2 EVENING & MATINEE SHOWS

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