Tesco magazine - January 2018 by Tesco magazine

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JA NUA RY 2018

42 RECIPES

SAY YES TO…

• Breakfast burritos • Dinner with friends • Hula hooping challenge

Happy new you BALANCED LIVING

VEG-PACKED RECIPES

HEALTHY SWAPS

ACTIVEWEAR FROM

6 W h a t ’s stopping you?

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WELCOME

It’s no secret that life can feel like a juggling act, so if you’re using January as an opportunity to find your balance again, remember to take everything in your stride. Start by enjoying your food! We’ve made healthy little swaps to lots of our recipes this month so eating well is easier for everyone. Our Everyday Easy veggie special (page 61) is great if you’re looking for inspiring ways to squeeze more veg into family meals; I can especially vouch for the shepherd’s pie, which is so wonderfully comforting you won’t miss the meat.

COVER RECIPE HANNAH YEADON COVER PHOTOGRAPHY TOBY SCOTT FOOD STYLING BIANCA NICE PROP STYLING TAMZIN FERDINANDO

If lighter eating is your thing, try the vibrant recipes in Bring back the sunshine (page 46). They’re each under 450 calories, but definitely don’t skimp on flavour. Fill your days with things that make you smile – whether that’s adding a splash of colour to w your yo home or wardrobe (page 77), or finding an exercise that works for you – have you tried tr hula hooping (page 92)? And if you’re inclined to hibernate, invite your favourite in n people over and cook them a feast worth p staying st in for. There’s a whole menu,

Our new favourite way to drink more water, page 45

including in a gorgeous chocolate and pear pudding, that’ll feed six for just £20 on page 35. pu Join the conversation

ts a Shepherd’s pie ge ge 64 pa r, ve eo ak m vegan

Lauren Rose-Smith, EDITOR

The team EDITORIAL Editor Lauren Rose-Smith Acting deputy editor Lucie Tobin 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 Jack Huntley 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 Business director Jessica Haigh 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 Emma Franklin, Deborah Hughes, Rachel Linstead, Petra Manley, Caroline Morrish, Alexandra Whitfield, Richard Wilsmore 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

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

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CONTENTS

F FOOD

8 OUR RECIPES Every recipe, at a glance Eve

13 IN SEASON Winter dishes packed with glorious green fruit and veg

18 FOOD LOVE STORIES Nana’s ‘magic’ soup is truly wonderful

21 LIVING ON THE VEG Introducing Derek Sarno: the chef eager to promote a plant-based diet

44 VARIETIES Add some colour to your cooking with citrus fruits

46 BRING BACK THE SUNSHINE Inspired by sunnier climes, these dishes are each under 450 calories

51 GRAZE ANATOMY Healthier snacking without any fuss

58 MASTERCLASS

LIVING

91 TRIED AND TESTED

A selection of your emails, tweets and social posts

92 ALL YOU NEED IS…

11 JOIN THE CONVERSATION

25 LIFE HUB The best things to eat, do and buy this month

77 COLOUR ME HAPPY Discover how colour can boost your mood

For a pasta recipe with wow-factor, dish up our lighter rotolo

80 PLANT POWER

Great-tasting wines… with a lot less alcohol

61 EVERYDAY EASY

83 LAGOM YOUR LIFE

Meat-free midweek meals

33 ULTIMATE OVERNIGHT OATS

71 MEAL MATHS

Exploring the Swedish way to bring balance and happiness to your world

30 GO WITH THE LOW

Zing up your breakfast with some fruity oats

Turn a few ingredients into a great-tasting dish

35 DINNER FOR LESS

73 MAKE A PLEDGE TO VEG

Invite your friends over – and spend less than £20

How Tesco is helping us get our five-a-day

40 LITTLE LIFTS

75 LEFTOVERS

Tasty sweet treats that are packed with fruit and veg

Great ideas for using up your leftover ingredients

Get in on the glorious green trend for houseplants

Readers put micellar cleansing water to the test

…a hula hoop. Our new regular feature that aims to make fitness fun

95 DON’T BE A FINANCIAL OSTRICH! Advice on managing your money better in 2018

96 PRIZE DRAW Your chance to win a luxury holiday to Cyprus

98 IT’S OK TO... …do whatever it takes to get through January. Happy New Year!

88 10 BEAUTIFUL PROMISES Look amazing and feel fab with these gorgeous tips

Find out how colour can lift your mood on page 77

See page 80 to discover how plants can change your home

For inspiring veggie midweek meals, turn to page 61

Tesco magazine is published 10 times a year for Tesco by Cedar Communications Ltd. All magazine enquiries should be addressed to Cedar Communications Ltd. Cedar believes in the highest standards in journalistic integrity. Please email karen.huxley@cedarcom.co.uk with any comments or complaints. Tesco magazine does not accept unsolicited contributions. Editorial opinions expressed in this magazine are not necessarily those of Tesco or Cedar, and the companies do not accept responsibility for the advertising contents. All products subject to availability in selected stores while stocks last. All prices and information correct at time of going to press but subject to change. Prices quoted exclude Express and some Metro stores, ROI, NI and IOM. Online prices may vary from those in store, and delivery charges apply. In certain circumstances it may be necessary to withdraw products without prior notice. Alcohol available to over-18s only.

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

38 16 Snacks, sides & sauces Broccoli, lemon & sunflower seed pesto 52 Chilli cabbage 38 Filo mushroom tart 75 Mini pea pancakes 53 Quick pickled celery 75 Rosemary potatoes 38 Smashed pea bruschetta 38

Trying to eat well? Look out for our tips for healthy swaps throughout the issue

Find loads more great recipes at tesco.com/realfood

Poultry Chicken, celeriac & red onion traybake 75 Griddled chicken with quinoa & grapefruit 71 Turkey rotolo with spinach & ricotta 58

Meat

Chorizo & onion tortilla 75 Lemon-roasted Greek cheese & broccoli with orzo 13 Peruvian-style steak stir-fry 48 Pulled brisket buns 71 Pulled pork with mustard lentils 38 Lentil & chorizo salad 75

Fish Cabbage, salmon & cucumber satay crunch salad 14 Crispy chorizo cod with spring greens 71 Hawaiian-style smoked salmon pokĂŠ 48 Malaysian king prawn & courgette laksa 48

GET COOKING

67 Vegetarian

Avocado & egg breakfast burrito 15 Buffalo tofu & black bean fajita bowls 63 Crispy aubergine sandwich with sprout slaw & sweet potato ‘mayo’ 22 Courgette & broccoli wholemeal pizzas 67 Goat’s cheese & beetroot filo parcels with chickpea tabbouleh 68 Nana’s ‘magic’ soup 18 Peach, ginger & blueberry overnight oats 33 Orange & feta salad 75 Roasted celeriac soup 75 Vegan shepherd’s pie 64 Vegetable korma curry 75 Veggie sausage & butternut squash traybake 66

Sweet treats & drinks Cannellini bean, raspberry & spelt blondies 41 Chocolate & pear upside-down cake 39 Cranachan 27 Filo-topped apple pies 75 Fruity banana ice cream sandwiches 42 Kiwi & coconut parfait 16 Sparkling grapefruit, lime & rosemary water 45 Squash & cinnamon muffins 54 Tropical smoothie 75 Vegan doughnut balls with tahini & maple drizzle 41

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 ingredients such as meat, fish and poultry. All poultry should be cooked thoroughly until juices run clear. For tips on protecting yourself and your family when preparing raw meat and are meat- and fish-free (always check ingredients such poultry, check out the Food Safety page at tesco.com/realfood. Recipes marked use no animal products, including meat, fish, as cheese, yogurt and ready-made sauces to ensure they’re veggie-friendly). Recipes marked use no milk-containing ingredients. Recipes marked use no gluten-containing ingredients. If you are eggs and dairy. Recipes marked 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 eaten as part of a varied and balanced diet, and healthy lifestyle. All nutritional information displayed on our recipes is checked by a qualified nutritionist. We regret that we are unable to respond to individual nutritional queries.

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NEW TRICKS

MEAT-FREE MARVEL I absolutely loved the vegan harissa and vegetable bake in the October issue. I have recently been trying to explore more vegan options and this really impressed me, especially as the squash and parsnips are perfect for this colder weather. I made it for my family gettogether and, despite normally eating meat, they all said it was delicious. They even took pictures of the recipe to take home and make themselves. Thomas Dillon, West Yorkshire

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

After my wife of 35 years passed away with dementia, I was faced with the steep learning curve of cooking and creating meals for one. The Tesco magazine feature Back to (cooking) school (September) proved to be such an inspiration, with excellent useful tips for people like me. As a result of these tips, I am getting better in the kitchen, even though I am 75 years old! Keith Collins, Swindon

T TIME TO RELAX I really enjoyed your Bathroom Bliss feature (October). I’ve B rrecently refurbished my bathroom and can’t wait to have an a iindulgent spa day at home. Now all I have to decide is whether I want to energise, unwind, de-stress or be pampered… Rachel Vaz, Middlesex A FAMILY AFFAIR As parents of four on a tight budget, my husband and I can’t aford to eat out or get takeaways very often, so I was delighted with Curry Club (October). We made a big pot of the lamb biryani (our family favourite) along with the spiceroasted cauliflower and the naans, and set the kids the task of making the dips and the lassi. All delicious! Lucy, Gloucester

You’ve been making…

I didn’t know if I was chef enough to make this but it came out so good! #pumpkinpie @blonde.health

My unicorn icorn Halloween cake for the work bake-off #homemade @laura_0045

Finally found time to try out some new recipes. Looking forward to my leftovers lunch! @lilabarwell

We love seeing your take on our recipes! Share your pics with us using #tescomagazine

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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 31 January 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 31 January 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.

Find all our recipes at tesco.com/realfood

In selected stores only, subject to availability. Non promo RRP ÂŁ1.59.

JANUARY HARVEST

IN SEASON

Bring flavour and freshness to your winter cooking with these bright green heroes, at their best now Purple sprouting broccoli This richly coloured brassica is at its best over the colder months. Trim off any woody ends and cook stems whole (or cut into diagonal pieces if large), then steam, roast or stir-fry. The small leaves on the tender stalks are edible, so don’t discard. Try steaming florets and dressing them with anchovy butter, or tossing through linguine with a little chopped red chilli, lemon and Parmesan.

• •

•

L E M O N - ROA S T E D G RE E K C H E E S E & B RO C C O L I WITH ORZO Serves 4 Takes 30 mins Cost per serve £2.03 200g pack lighter Greek salad cheese 300g purple sprouting broccoli, large spears halved 2 tsp olive oil 2 lemons, 1 zested, 1 cut into wedges 1 tsp each coriander and cumin seeds, roughly crushed pinch crushed chillies 60g sliced chorizo 175g orzo 30g pack flat-leaf parsley, chopped 75g baby spinach, stalks discarded ½ x 30g pack mint, leaves chopped

1 Preheat the oven to gas 4, 180°C, fan 160°C. Put the cheese and broccoli on a large baking tray and drizzle with the oil, lemon zest, coriander and cumin seeds and chillies. Bake for 20 mins, adding the chorizo for the last 5 mins. 2 Meanwhile, bring a pan of water to the boil, add the orzo and cook for 8-10 mins until tender. Drain, run under cold water to cool slightly, drain again, then toss with the parsley, spinach and mint. 3 Transfer the orzo mix to a platter, toss with the broccoli and chorizo and top with the whole cheese. Finish with a squeeze of lemon to serve. Each serving contains Energy

1510kJ 360kcal 18%

Fat

Saturates

14g 5g 21% 27%

Sugars

Salt

3g 3%

1.5g 26%

of the reference intake. See page 8. Carbohydrate 36g Protein 22g Fibre 1g High in protein; rich in vitamin C; rich in folate

For more delicious broccoli recipes, visit tesco.com/realfood 13

Savoy cabbage This dark green, crinkly cabbage has a sweet, earthy flavour and is great eaten cooked or raw. Savoy has slightly looser leaves than other cabbage varieties, but its head should still be compact with crisp leaves and feel weighty. This dark green brassica has a distinctive sweet, slightly earthy taste that stands up well against rich, bold or meaty flavours. Mix with mashed potato to make colcannon, or use in a winter soup with cannellini beans, chopped cooked bacon and thyme.

• • •

EASY SWAP Switch the salmon for chicken breast, allowing an extra 5 mins cooking time.

C A B B AG E , S A L M O N & C U C U M B E R S ATAY C RU N C H S A L A D Serves 4 DF GF Takes 40 mins Cost per serve £2.45 3 salmon fillets 1 red chilli, sliced ½ lime, juiced 60g unsalted peanuts ½ Savoy cabbage (about 250g), thinly sliced 1 cucumber, halved, deseeded and sliced 30g pack fresh coriander, thick stems removed and leaves chopped 50g baby spinach, roughly torn For the dressing 1 lime, juiced 1 tsp clear honey 2 tbsp tamari 60ml light coconut milk 1 red chilli, deseeded and finely chopped 1.5cm piece ginger, peeled and finely grated

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

1 Preheat the oven to gas 4, 180°C, fan 160°C. Put a large square of foil on a baking tray and put the salmon fillets on top. Scatter over the chilli and pour over the lime juice. Fold the edges of the foil to make a sealed parcel. Bake for 20 mins, adding the peanuts to the tray for the last 5 mins. 2 Meanwhile, mix the cabbage, cucumber, coriander and spinach in a large bowl. Whisk the dressing ingredients together. 3 Roughly chop the toasted peanuts then add three-quarters of the nuts to the dressing and pour over the salad. Toss together. Divide between plates, flake the salmon on top and finish with the chilli juices from the foil parcel and the remaining peanuts. Each serving contains Energy

1385kJ 332kcal 17%

Fat

Saturates

20g 4g 29% 19%

Sugars

Salt

5g 6%

1g 17%

of the reference intake. See page 8. Carbohydrate 7g Protein 32g Fibre 4g High in protein; low in saturates; source of vitamin C; source of folate

JANUARY HARVEST

Avocados Native to South America, avocados are also known as ‘butter pears’ thanks to their smooth, silky flesh. The skin colour is not a true indication of ripeness. There are two main types: the dark purple, roughskinned Hass and the smooth, green-skinned Fuerte. Choose avocados that are firm but give a little when gently squeezed. To prepare, cut into the avocado and slice around the stone, creating 2 halves; twist to separate. Save any unused fruit by squeezing lemon over the flesh and freezing. Use to add richness to smoothies, or griddle wedges for a few mins and add to a warm lentil and sundried tomato salad.

•

AV O C A D O & E G G B RE A K FA S T B U RRI T O Makes 4 Takes 30 mins Cost per serve £1.58 700g cherry tomatoes, halved, or quartered if large 3 tsp olive oil 2 garlic cloves, finely sliced 1 red chilli, sliced 1 lime, zested and juiced 30g pack fresh coriander, stems finely chopped, leaves roughly chopped 100g low-fat natural yogurt 1-2 tsp sriracha chilli sauce, to taste 4 eggs 4 multiseed wraps ½ x 70g bag wild rocket 2 small avocados, stoned, peeled and sliced

1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the tomatoes on a large baking tray with 2 tsp of the oil, then add the garlic, chilli and the lime zest and juice. Roast for 20 mins until blistered and golden. Season and toss with most of the coriander. 2 Mix the yogurt and sriracha in a bowl; set aside. Heat the remaining oil in a frying pan over a medium heat. Fry the eggs for 3-4 mins until the yolks are just set. Transfer to a plate and cover with foil to keep warm. 3 Heat the wraps in the same pan, then put on plates and top each with rocket, tomatoes, avocado and an egg. Drizzle with the yogurt and sprinkle over the remaining coriander. Fold over the ends, roll tightly, and cut in half to serve. Each burrito contains Energy

1863kJ 447kcal 22%

Fat

Saturates

Sugars

Salt

24g 6g 11g 1.3g 34% 31% 12% 21%

of the reference intake. See page 8. Carbohydrate 40g Protein 17g Fibre 6g

COOK THE COVER Add some charred sweetcorn for extra crunch, if you like.

For more delicious avocado recipes, visit tesco.com/realfood 15

JANUARY HARVEST

This fuzzy brown fruit has juicy sweet, emerald flesh and is a good source of fibre and vitamin C. Named after the native bird of New Zealand, kiwis actually originate from China and are grown as far afield as South America, Greece and Italy. The fruit should be firm but yielding when gently squeezed. If it needs more ripening, try putting it in a paper bag with a banana to speed up the process. Remove the inedible skin with a vegetable peeler, or cut in half and scoop out the flesh with a teaspoon. The sweet yet sharp flavour pairs well with rich, oily mackerel. Or try mixing chopped kiwi with red onion, lime juice, coriander and chilli for a salsa to serve alongside spicy dishes.

• •

K I W I & C O C O N U T PA RFA I T GF Makes 4 Takes 10 mins plus 4 hrs straining Cost per serve 53p

450g coconut yogurt 5 kiwis, peeled and diced ½ lime, zested 3 mint sprigs, leaves picked and chopped 20g pomegranate seeds 1 tbsp clear honey (optional)

1 Line a fine sieve with 2 sheets of kitchen paper or a square of muslin, place over a small bowl and pour in the yogurt. Put in the fridge for 4 hrs for the excess moisture to drain off.

2 In a blender, purée half the diced kiwi, then fold through the yogurt (discarding the liquid from the bowl) with the lime zest. Layer the yogurt and remaining diced kiwi in small glasses (about 150ml), sprinkling a little mint on top of each kiwi layer. Finish with the pomegranate seeds, mint and a drizzle of honey, if using, then serve immediately. Each serving contains Energy

Fat

681kJ 163kcal 8%

3g 5%

Saturates

Sugars

Salt

3g 26g 0.2g 13% 29% 4%

of the reference intake. See page 8. Carbohydrate 27g Protein 7g Fibre 0g Source of protein; source of vitamin C; source of iodine

TIME SAVER Need a quick pud? Skip the straining step and just stir the ingredients together. It won’t be as pretty… but will still taste delicious.

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

WORDS CAROLINE MORRISH RECIPES AND FOOD STYLING HANNAH YEADON PHOTOGRAPHY STUART OVENDEN PROP STYLING JENNY IGGLEDEN

Kiwi

More to choose, LESS S TTO COUNT

See our full range in store or buy online at www.tesco.com Subject to availability. Available online and in selected stores only. WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and SmartPoints are the registered trademarks of Weight Watchers International, Inc. ÂŠ2018 Weight Watchers International, Inc. All rights reserved.

FOOD LOVE STORIES

N A N A’ S ‘ M A G I C ’ S O U P We all rememb er those magical meals some one sp e cial ma de for us when we were young…

hen Nana’s asked to look after her poorly grandson, she knows something that might just make him feel better – her ‘magic’ soup. Somehow it seems to do the trick, even though she sneaks in a few ingredients that he doesn’t strictly like. But if he ever finds out, he won’t kick up a fuss because it tastes so good. It’s win-win for Nana: not only does the soup cheer her grandson up, she also knows he’s getting a nutritious meal. And thanks to great offers on fresh vegetables in store, eating well is more affordable.

NANA’S ‘MAGIC’ SOUP Serves 6 Takes 30 mins Cost per serve 52p 1 tbsp olive oil 1 red onion, roughly chopped 1 vegetable stock cube 1 medium sweet potato, peeled and roughly chopped 2 carrots, roughly chopped 2 red peppers, sliced 400g tin chopped tomatoes 2 slices brown bread

60g Cheddar, grated 200ml light or regular coconut milk

1 Heat the oil in a saucepan over a medium heat and fry the onion for 5 mins until soft. In a jug, make 750ml stock using the stock cube and boiling water. Pour into the pan, add the sweet potato, carrots, peppers and tomatoes, then season with pepper. Cover the pan and simmer for 20 mins. 2 Preheat the grill to medium-high. Toast the bread, then sprinkle the cheese on one side of each slice and grill until melted. Cut star shapes

from each piece of toast using a cookie cutter, or cut star shapes with scissors. 3 Blend the soup until smooth, add the coconut milk and season with black pepper. Stir well to combine, then ladle into bowls. Top with the cheesy stars and a twist of black pepper. Each serving contains Energy

656kJ 157kcal 8%

Fat

Saturates

Sugars

Salt

8g 4g 10g 1g 12% 22% 11% 19%

of the reference intake. See page 8. Carbohydrate 17g Protein 5g Fibre 4g

TABLE TALK

Topping twists Ad d a n ex tra f lavour kick to your soup with o ne of the se e asy to p ping id e as

Chorizo and yogurt Heat 1 tsp olive oil in a frying pan, add 200g diced chorizo and fry until crispy. Season 100g natural yogurt with black pepper. Swirl the yogurt into each bowl of soup, then top with the chorizo and a little of the oil from the pan.

Basil and mint pesto In a food processor, pulse a small garlic clove, 15g grated Parmesan, 15g pine nuts, and 15g each fresh mint and basil leaves until finely chopped. Keep pulsing and drizzle in 60ml olive oil until you have a paste. Swirl into the soup to serve.

Little help The soup will last for up to 5 days in the fridge, so it’s the perfect thing to have ready for hungry kids when they get home from school.

Roasted chickpeas Drain a 400g tin chickpeas and toss with 1 tsp each olive oil, ground cumin and smoked paprika, and ½ tsp ground coriander. Spread out on a baking tray and roast at gas 4, 180°C, fan 160°C for 35 mins until golden. 19

QUICK

SOURCE OF

PROTEIN

Eat well this New Year with Merchant Gourmet Courgette, Pepper & Halloumi Salad on a bed of Puy Lentils Ingredients • 1 x pouch of Merchant Gourmet Simply Cooked Puy Lentils • Juice of 1 lemon • 2 tbsp Extra Virgin Olive Oil • Salt and Pepper • 2 small or 1 large courgette, sliced very thinly lengthwise (a vegetable peeler is useful for this)

Method • 1 clove garlic, thinly sliced

1. Mix the Puy lentils with lemon juice and extra virgin olive oil, and season to taste.

• 1 tbsp Olive Oil

2. Heat 1tbsp of vegetable oil in a large frying pan, and gently cook the garlic and courgette ribbons until softened. Pour them into a bowl, and leave to cool.

• 100g Roasted Red Pepper in Oil, sliced into 1cm strips • 125g Halloumi Cheese, cut into 1/2cm slices • 1 tbsp Veg Oil • Handful of Rocket leaves

3. Slice the halloumi. Heat another 1tbsp veg oil in the pan, and fry the halloumi on both sides, until evenly browned. 4. Arrange a bed of Rocket leaves on two plates, and divide the seasoned lentils on top. Pop the courgettes, peppers and halloumi on top of the lentils and season to taste. Serve immediately, whilst the halloumi is still hot!

NUTRITIONAL INFORMATION (290g per serving) Energ y 341 Kcal, Fat 22.9g (of which Saturated Fat 12.3g), Sug ar 2.2g, Salt 1.6g

For more exciting recipes visit mercha nt-g our met.com

CHEF AT WORK

LIVING ON THE VEG Chef D erek Sarno reveals the thinking b ehind his new range, Wicke d Kitchen, and why he fe els eating more vegetables is the future What inspired you to follow a plant-based diet? Wanting and needing to live more compassionately is the biggest motivation. Creating plant-centred recipes allows me to be creative and put my skills to work on what I consider responsible food.

Isn’t eating this way more expensive? No, not at all. Rice, beans, potatoes and veg – they’re not expensive! It’s all about how creative you get with ingredients. Our blog, Wicked Healthy, was created to provide ideas and recipes to people who want to incorporate more plants into their diet.

What advice would you give to someone who wants to eat more veg? Don’t be afraid to try new things. Long gone are the days of vegetables just being a side dish – check out my crispy aubergine sandwich with slaw and sweet potato ‘mayo’ (page 22) and you’ll see what I mean! The easiest way I found to eat more veg was to just do it, any chance I got. Every meal is an opportunity.

Tell us about the new Wicked Kitchen range. My aim was to make it dead easy to eat more vegetables. People deserve to have quality, convenient, delicious plant-based options. We’re launching with 18 amazing dishes, including sourdough pizzas, fantastic ready meals and colourful, satisfying wraps and sandwiches. Each item is layered with delicious flavours and textures. They’re convenient, filling and a great way to load up on fruit and veg.

What’s your favourite ingredient? Mushrooms! It’s incredible how much I can do with them. And anything green. Gimme some noodles too and I’m good to go.

Turn over for Derek’s sandwich recipe 21

Derek Sarno CRISP Y AUBERGINE S AND WICH WIT H SPROU T SL AW & SWEE T POTATO ‘MAYO’ Makes 4 Takes 40 mins plus cooling Cost per serve £1.29 2 medium aubergines, trimmed and halved lengthways 125g plain flour 100ml unsweetened soya or almond milk 1 tsp smoked paprika 1 tbsp finely chopped fresh dill 70g natural breadcrumbs 1 lemon, zested 1 tbsp Italian seasoning 4 large white baps, halved For the slaw 1 tsp sugar 2 tbsp lemon juice 1 tbsp sesame oil 8 Brussels sprouts, trimmed and shredded 100g red cabbage, shredded handful mint leaves, torn For the sweet potato ‘mayo’ 1 sweet potato (about 220g) 100ml unsweetened soya or almond milk 3 tbsp sriracha 3 tbsp olive oil 1 tsp sesame oil

Derek’s tip You’ll make more sweet potato ‘mayo’ than you’ll need, but it will keep for up to 5 days in the fridge.

’

1 Preheat the oven to gas 6, 200˚C, fan 180˚C. Put the aubergines, cut side down, on a baking sheet lined with nonstick baking paper. Roast for 20-25 mins until very soft. Set aside to cool. 2 Meanwhile, bake the sweet potato for the ‘mayo’ for 35-40 mins until soft. Leave to cool, then scoop out the flesh and discard the skin. 3 Once the aubergine has cooled, use a spoon to carefully remove the flesh from the skin in one piece. Discard the skin. 4 In a small bowl, whisk 25g flour with the milk; season. In a second bowl, mix the remaining flour with the smoked paprika, dill and 1 tsp black pepper. In a third bowl, mix the breadcrumbs, Italian seasoning and lemon zest.

5 Lightly cover the aubergine halves in the spiced flour, then dip in the milk mixture and finally the breadcrumbs, ensuring that each one is evenly coated. Transfer to a baking tray lined with nonstick baking paper and bake for 20-25 mins until crisp and golden. 6 Meanwhile, make the slaw. In a medium-sized bowl, whisk the sugar with the lemon juice and sesame oil until dissolved. Add the sprouts, cabbage and mint, season well and toss to coat. Set aside. 7 Blitz the cooked sweet potato with the other ‘mayo’ ingredients in a blender until smooth. 8 To assemble the sandwiches, cover the bottom halves of the baps with 1 tbsp of the ‘mayo’, followed by an aubergine ‘fillet’ and a heaped tbsp of slaw. Add an extra spoonful of ‘mayo’ to the inside of the top half of the baps and cover the sandwiches. Serve immediately. Each sandwich contains Energy

2072kJ 492kcal 25%

Fat

Saturates

Sugars

Salt

11g 3g 13g 1.7g 16% 16% 14% 28%

of the reference intake. See page 8. Carbohydrate 80g Protein 18g Fibre 5g Source of protein; low in saturates

RECIPE DEREK SARNO PHOTOGRAPHY DAN JONES FOOD STYLING BIANCA NICE PROP STYLING MORAG FARQUHAR

‘

When I was younger I had fast-food favourites, so I’ve created plant-based versions of them. I feel way better eating these beauties!

Arla B.O.B. Finally, a skimmed milk that tastes as good as semi-skimmed.

Subject to availability, selected stores. *Comparative test results with 208 consumers of semi-skimmed milk. Calcium is needed for the maintenance of normal bones.

LIFE HUB

Welcome to January Say hello to 2018 with our pick of the b est things to do, make and eat this monthÉ

IF YOU TRY ONE THINGÉ …then make it these new Butternut Squash Stars, £1.50/250g (60p/100g): a great way to encourage kids to eat their veg, or to simply add some sparkle to your dinner. They’re lovely roasted with red onion and garlic.

Tetley Super Squash Seriously Super Stuff

ed s u Inf ith ! w ins m a t i V

*Vitamin B6 contributes towards the reduction of tiredness and fatigue and contributes to normal energy-yielding metabolism. *Vitamin D contributes to the maintenance of normal bones and teeth. Tetley Super Infusions 850ml. Selected stores and online. Excludes Express and Metro. Whilst stocks last.

•

TAKE

COSY HUB

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CELEBRATE BURNS NIGHT Whether you’re Scottish or not, cheer up winter with a Burns supper on 25 January. Celebrate the life of Scottish poet Robert Burns by making neeps (mashed turnips and swedes) and tatties (mashed potato) and serve with traditional haggis. Don’t forget to read out Burns’ Address to a Haggis as it’s served. Veggies needn’t feel left out - find our vegetarian haggis recipe, made with lentils, nuts and spices, at tes.co/ veggiehaggis. Round it off with our cranachan recipe, right.

GO GLUTEN FREE Warm up with a comforting gluten-free version of a classic. Dunk Free From Olive Oil and Rosemary Focaccia, £2.50/160g (£1.57/100g), into Tideford Organics Minestrone with Gluten-Free Pasta, £2.79/600g (47p/100g).

Hamlyns S Scottish tti h P Porridge Oats, £1.25/750g (17p/100g)

British Whipping Cream, £1.05/300ml (35p/100ml)

Squeezy Clear Honey, £1.80/340g (53p/100g) This boozy Scottish classic is the per fect end to a Burns supper with a fork, then ripple through the whisky cream along with most of the Serves 4 oats and 50g whole Takes 10 mins raspberries. Divide Cost per serve £1 between 4 bowls; scatter over the remaining oats, Heat a large frying pan a few more raspberries over a low heat. Add 40g oats and toast, stirring and a drizzle of honey. occasionally, for 5 mins. Each serving contains Set aside to cool. Energy Fat Salt Saturates Sugars Whip 250ml whipping 1341kJ 26g 16g 10g 0.1g cream until thick, then stir 324kcal 16% 37% 80% 11% 1% in 2 tbsp clear honey and of the reference intake. See page 8. 1-2 tbsp whisky to taste. Carbohydrate 18g Protein 3g Crush 75g raspberries Fibre 3g

C R A N AC H A N

finest* 12-year-old Speyside Single Malt Whisky, £25/70cl

Raspberries, £2/150g (£1.33/100g)

3 S T E PS TO BRUNCH BLISS +

Potato & Chorizo Hash, £2.25/393g (57p/100g)

Medium FreeRange Eggs, 89p for 6 (15p each)

Sourdough Baguette, £1/ 400g (25p/100g)

Cook the hash to pack t instructions, cracking in 2 eggs for the final 10 mins. Serves 2 with the baguette alongside. 27

MORE CHOICE: THAT’S WICKED! Launching in store from 8 January, the new Wicked Kitchen range from chef Derek Sarno (find more from Derek on page 21) boasts a host of bold, delicious plant-focused dishes, from wood-fired sourdough pizza to vibrant, punchy curries. Whether you’re vegan, want to eat more veg or are just keen to try exciting new flavours, there’s something for you. Caponata Sourdough Pizza, £3.70/280g (£1.32/100g)

DELICIOUSLY DAIRY-FREE Did you know that, unless labelled as ‘allbutter’, all Tesco pastry packs are dairy-free? Try making a spiced fruit tart: toss defrosted Winter Fruit Mix, £2/ 500g (40p/100g) with sugar and cinnamon, then scatter over a sheet of Ready Rolled Light Puff Pastry, £1.30/ 375g (35p/100g). Bake until puffed and golden.

WRAP STARS

Looking for a more exciting lunch to go? This Carrot PastramiSpiced Wrap, £3, from the new, plant-based Wicked Kitchen range is brilliantly crafted. Try the smoky Hoi Sin Mushroom and crunchy Sweet Potato Pakora Wraps, £3 each, too.

#NOFILTER R

Being vegan doesn’t mean you have to miss out on a glass of wine - the fullbodied finest* St Chinian, £7.50/75cl, and light, crisp finest* St Mont, £6/75cl, are both filtered using non-animal-derived agents.

CRANACHAN RECIPE BRYONY BOWIE WORDS BRYONY BOWIE PHOTOGRAPHY LAUREN MCLEAN, GARETH MORGANS FOOD STYLING JENNA LEITER PROP STYLING TAMZIN FERDINANDO

Wicked Teriyaki Gunpowder Potato Noodles, £3.70/296g Chana Masala, (£1.25/100g) £3.70/400g (93p/100g)

HEALTH HUB

TASTE FILES THIRST THINGS FIRST

Keep hydrated wherever you are with these bright and bold bottles.

I K FRU IT FOR

CRUNCHY ALMOND BUTTER Rich and slightly sweet. Stir some into porridge for an extra-creamy breakfast. A smooth version is also available.

Hundreds of Tesco stores across the country are offering free fruit for children to enjoy, so they can get one of their five-a-day as you shop. Check your local store for details. To find out more about what Tesco is doing to help people eat more fruit and veg, and for advice on how to get your five-a-day, turn to page 73.

DON’T MISS

Give water a refreshing twist with this 750ml Flip-lid Infuser Bottle, in pink, £7 672-1127

The amazing Stir-Fry £5 Meal Deal! Choose 1 vegetable, 1 noodle, 1 sauce and 1 protein for £5.

SMOOTH CASHEW BUTTER Soft and creamy. Try adding a spoonful to a smoothie with banana, dates, cocoa powder and nut milk.

Or go for a 650ml Infuser Bottle, in blue, £6 489-3085 *Available from 22 January. **Available in store only from 5 March

- NUT BUTTERS -

Made with 100 per cent nuts, these silky new nut butters are all £2.50/170g (£1.47/100g). As with all good nut butters, give them a stir before using.

CRUNCHY 3-NUT BUTTER A blend of roasted peanuts, cashews and pecans. Add this intensely nutty butter to a batch of brownies.

GET PEDALLING! SUPER STIR-FRY

For a speedy dinner, stir-fry Edamame Bites, £2/145g (£1.38/100g) with 1 tbsp oil in a wok. After 2-3 mins, add Green Bean & Spring Onion Stir Fry*, £2/280g (71p/100g). Cook for 2-3 mins more, then add Whole Wheat Noodles, £1.25/300g (42p/100g) and Plum & Hoisin Stir Fry Sauce, £1/300g (33p/100g).

Kids will love this Smash Watermelon Bottle**, £5.50

Is 2018 the year you get on your bike? If you want to start cycling, or upgrade your current bike, spend your Clubcard points at tesco. com/clubcard to get even more value at Evans Cycles, the UK’s leading specialist bike shop.

RAISE YOUR GLASS

Go with the low Low in alcohol but full of flavour, with these wines you won’t feel like you’re missing out

PHOTOGRAPHY LAUREN MCLEAN * Promotional price valid 2-22 January 2018; RRP £3

id you resolve to have a dry January only to get as far as Sunday lunch? Don’t be hard on yourself. If your roast dinner isn’t quite right without a glass of red, low-alcohol wine could be your saving grace. And thanks to a brand-new technique for making it, chances are you won’t even taste the difference. To make an alcohol-free wine before now, usually the fermentation process was stopped before the liquid became alcoholic, or the alcohol was replaced with sugars and artificial flavours. But now an innovative technique gently removes the alcohol without sacrificing the aroma, quality or flavour. The result is all the taste you enjoy, but with less than 0.5% alcohol. Choose from cabernet tempranillo, sauvignon blanc and garnacha-rosé – they’re all on offer at £2.40 each*.

The best an egg can get. Millions of cooks rely on Teﬂon™ nonstick coating systems every day – WHY? ▪ Lasts up to seven times longer than alternative nonstick coatings* ▪ Long-term nonstick performance ▪ Less impact on the environment ▪ Enables healthier cooking ▪ Excellent Food Release ▪ Effortless cleaning

www.teﬂon.com

*Based on a DuPont study (published in 2010) on simulated equivalent nonstick life. © 2018 The Chemours Company FC,LLC. Teﬂon™ and any associated logos are trademarks or copyrights of The Chemours Company FC,LLC. Chemours™ and the Chemours Logo are trademarks of The Chemours Company.

BREAKFAST SORTED

ULTIMATE OVERNIGHT OATS You’ll love waking up to this zing y breakfast – and it’s guaranteed to set you up for the day ahead P E AC H , G I N G E R & B L U E B E RRY O V E RN I G H T OAT S

RECIPE JENNA LEITER PHOTOGRAPHY TOM REGESTER FOOD STYLING HANNAH YEADON PROP STYLING TAMZIN FERDINANDO

Serves 4 Takes 10 mins plus overnight chilling Cost per serve £1.01 200g whole rolled oats 200g low-fat natural yogurt 170ml hazelnut or almond milk 1 ball stem ginger from a 350g jar, finely chopped, plus 1½ tbsp syrup 410g tin sliced peaches in light syrup, drained and roughly chopped 150g pack blueberries (halve some of them, if you like) 4 tsp roasted chopped hazelnuts

1 In a bowl, mix the oats, yogurt, milk, stem ginger and syrup until well combined. Divide the mixture between 4 bowls (or sealable jars if taking to work), then top with the peaches and blueberries. Cover and chill in the fridge overnight. 2 The next day, remove from the fridge and scatter 1 tsp hazelnuts over each to serve. The oats will keep in the fridge, without the fruit and nuts, for up to 3 days. Each serving contains Energy

Fat

Saturates

1416kJ 335kcal 17%

7g 10%

1g 7%

Sugars

Salt

23g 0.2g 26% 3%

of the reference intake. See page 8. Carbohydrate 61g Protein 9g Fibre 6g Source of protein; source of vitamin B1

COOK’S TIP Use whole rolled oats, as they have a lovely creamy texture; instant or flaked oats are smaller and will break down too much.

Flavour twist For a chocolate version, swap the ginger for ½ tbsp cocoa powder. Substitute the hazelnuts with 1 square of dark chocolate, finely grated over the top, to serve. 33

PROMOTION

Breakfast club Head to The Cafe and discover the delicious new breakfast menu – and don’t forget your coupon for a free hot drink

ou’ll always get a warm welcome at The Cafe in Tesco stores. It’s the perfect place to relax and unwind with a coffee and a bite to eat as you do your weekly shop. Delicious meals are cooked to order and served all day, with sandwiches and salads made fresh on the premises. The new breakfast menu at The Cafe is packed with all-time classics, plus healthier options that are 500 calories

or less – such as the Good-For-You Breakfast with poached egg, spinach, tomato, mushroom, baked beans and seeded granary toast. The breakfast menu will be served all day, every day, so you don’t ever have to miss out. The Cafe also serves freshly brewed, hand-poured coffee and hot drinks. Cut out and keep the coupon below for your free small hot drink - including Americano, Latte, Cappuccino or a Pot of Tea - on your next visit*. Enjoy!



Terms and conditions apply. See coupon

FREE small hot drink Valid from 2 January to 21 January 2018 for use once in store

Terms and conditions: This coupon has no cash redemption value and can be redeemed only once in store at Tesco Cafes only. This excludes Costa, Giraffe and Harris & Hoole. Only one coupon per transaction. Valid for a small Americano, Latte, Cappuccino or Pot of Tea. For in-store purchases: Hand this coupon to the Tesco Cafe operator to receive the benefits as above. Valid in the UK only and across all Tesco stores featuring a Tesco Cafe. Offer is subject to availability. Copied, damaged and defaced coupons will not be accepted. This coupon is, and shall remain, the property of Tesco Stores Ltd and is not for resale or publication. For full terms and conditions, please refer to tesco.com/clubcard/help/terms-and-conditions

CAFE CLASSICS Eggs Royale £4.29 A lightly toasted English muffin topped with slices of delicate smoked salmon and two perfectly poached eggs, and drizzled with finest* hollandaise sauce. The Breakfast £4.29 It’s the traditional one we all know and love: sausage, two grilled bacon rashers, fried egg, hash brown, tomato, baked beans and toast. Breakfast Bloomers £1.99 A classic morning sandwich: choose from sausage or bacon on thick white bloomer bread fresh from the in-store bakery.

UNDER 500 CALORIES Good-For-You Breakfast £3.79 A poached free-range egg, spinach, grilled tomato, field mushroom, baked beans and a slice of seeded granary toast. Very Berry Granola £1.99 Crunchy honey-toasted oat clusters packed full of mixed seeds and dried fruit, topped with low-fat Greek yogurt. Poached Eggs on Wholemeal Toast £2.79 Two poached free-range eggs with two slices of wholemeal toast.

WEEKEND

Cost per serve information is correct at the time of going to print

FEAST WITH FRIENDS FOR

UNDER £20

Dinner for less

Treat friends and family to a warming winter feast – they ’ll never guess it cost less than £20 to make! 35

GET AHEAD The topping can be made earlier and served cool if youâ&#x20AC;&#x2122;re short on time. Have the bread ready to toast when guests arrive.

Smashed pea bruschetta re c i p e o n p 3 8

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

WEEKEND

Ro s e m a r y p o t a t o e s re c i p e o n p 3 8

Chilli cabbage re c i p e o n p 3 8

P u l l e d p o r k w i th mustard lentils re c i p e o n p 3 8

S M A S H E D P E A B RU S C H E T TA Serves 6 Takes 20 mins Cost per serve 46p 2 tbsp extra-virgin olive oil, plus extra for drizzling ½ large onion, finely chopped 3 garlic cloves, 2 finely chopped, 1 halved 2 rosemary sprigs, stalks discarded and leaves chopped 400g frozen garden peas 1 lemon, zested and juiced 3 tbsp lighter soft cheese 1 tbsp grated Italian-style hard cheese, plus extra to serve 12 x 1.5cm-thick slices ciabatta

1 Preheat the grill to high. Heat 1 tbsp oil in a frying pan over a low heat. Add the onion and chopped garlic and fry for 10 mins, adding the rosemary after 5 mins. 2 Meanwhile, blanch the peas in a pan of boiling water for 2 mins. Drain. 3 Put the onion mix, half the lemon zest and two-thirds of the peas in a blender. Season, then pulse to a coarse paste. Add the lemon juice to taste, and the cheeses, then pulse again. Stir in the remaining peas. 4 Put the ciabatta slices on a baking tray and brush both sides with the remaining oil. Grill both sides until golden. Rub one side of each slice with the halved garlic. 5 Spoon the peas over the garlicrubbed side of the ciabatta. Top with the remaining lemon zest, extra grated cheese and a drizzle of oil. Each serving contains Energy

1224kJ 291kcal 15%

Fat

Saturates

10g 2g 14% 12%

Sugars

Salt

7g 7%

0.8g 14%

of the reference intake. See page 8. Carbohydrate 39g Protein 11g Fibre 6g Source of protein; low in saturates; source of vitamin B1; source of fibre

P U L L E D P O RK W I T H M U S TA RD L E N T I L S Serves 6 with leftovers Takes 6 hrs plus marinating and resting Cost per serve £1.19

For the mustard lentils 20g butter 1 tbsp oil 1 large red onion, finely chopped 1 large carrot, peeled and finely diced 1 celery stick, finely diced 400g lentilles vertes, rinsed 2 rosemary sprigs, stalks discarded and leaves chopped 800ml hot vegetable stock 3 tbsp lighter soft cheese 2 tbsp Dijon mustard handful flat-leaf parsley, chopped 2 oranges, peel and pith removed, sliced into rounds (reserving any juice)

1 Remove the string tying the pork and pat the joint dry with kitchen paper. Mix the sugar, salt and paprika and rub into the meat. Put the pork in a roasting tin, skin side up, for 30 mins to marinate. Preheat the oven to gas 7, 220°C, fan 200°C. 2 Roast the pork for 30 mins, then add 400ml water to the tin. Cover the tin with foil, scrunching tightly around the edges to seal. Reduce the oven to gas 1, 140°C, fan 120°C, then cook for 4½-5 hrs or until the meat is very tender and falling apart. 3 Uncover the pork, pour off the juices (reserving half) and increase the oven to gas 7, 220°C, fan 200°C. Cook for 20-30 mins to crisp up the skin a little. Remove and rest, covered, for 15 mins. 4 Meanwhile, prepare the lentils. Heat the butter and oil in a large pan over a low heat, add the onion, carrot and celery and cook for 15 mins or until softened. Stir in the lentils and rosemary, then pour over the stock and bring to the boil. Reduce to a simmer, cover and cook for 25-30 mins, removing the lid after 10 mins, until the lentils are tender (but not soft) and the stock has been absorbed. Remove from the heat and stir in the soft cheese and mustard. 5 Use 2 forks to pull the pork apart, then stir through the reserved juices. Spoon the lentils into a warmed serving dish, scatter with half the parsley, the oranges and any juice. Top with the pork and finish with the remaining parsley. Each serving (one-eighth) contains Energy

1.8kg boneless pork shoulder joint 1½ tbsp brown sugar 2 tsp salt 2 tsp smoked paprika 38

2132kJ 506kcal 25%

Fat

Saturates

Sugars

Salt

16g 5g 9g 2.5g 22% 27% 10% 41%

of the reference intake. See page 8. Carbohydrate 34g Protein 61g Fibre 2g

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

RO S E M A RY P O TAT O E S

HEALTHY SWAP

Serves 6 Takes 40 mins Cost per serve 19p

Switch the roast spuds for steamed new potatoes and serve with a crisp salad.

700g pack jacket potatoes, peeled and chopped into 2.5cm pieces 1½ tbsp olive oil 2 rosemary sprigs, leaves chopped

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the potatoes in a roasting tin with the oil, rosemary and a pinch of salt, then toss to coat. 2 Roast for 30-40 mins or until crisp. If serving alongside the pulled pork, put in the oven at the same time as the pork in step 3, on the shelf below. Each serving contains Energy

Fat

Saturates

Sugars

Salt

477kJ 113kcal 6%

3g 4%

<1g 2%

1g 1%

0.2g 3%

of the reference intake. See page 8. Carbohydrate 20g Protein 2g Fibre 2g Low in saturates; source of vitamin B6; source of folate; source of vitamin B1

C H I L L I C A B B AG E Serves 6 Takes 10 mins Cost per serve 16p 1 tbsp olive oil 1 red chilli, deseeded and thinly sliced 1 garlic clove, sliced 1 large sweetheart cabbage, halved, cored and thinly shredded

1 Heat the olive oil in a wok or frying pan over a high heat, add the chilli and garlic and fry for 10 secs. 2 Stir in the cabbage. Add 2 tbsp water, season and stir-fry for 4-5 mins until the cabbage is tender. Each serving contains Energy

Fat

Saturates

Sugars

Salt

158kJ 38kcal 2%

2g 3%

<1g 2%

3g 3%

0.2g 4%

of the reference intake. See page 8. Carbohydrate 3g Protein 1g Fibre 2g Rich in vitamin C; source of protein; low in saturates; source of folate

RECIPES LUCY O’REILLY, EMMA FRANKLIN PHOTOGRAPHY STUART OVENDEN FOOD STYLING JOY SKIPPER PROP STYLING LUIS PERAL

WEEKEND

GET AHEAD C H O C O L AT E & P E A R UPSIDE-DOWN CAKE Serves 12 Takes 1 hr 55 mins plus cooling Cost per serve 40p 6 small ripe pears (roughly 600g), peeled, quartered and cored 25g butter, melted 30g caster sugar single cream, to serve (optional) For the sponge 60g cocoa powder 190g salted butter, softened, plus extra for greasing 2 tbsp vegetable or sunflower oil 100g low-fat natural yogurt 1 tsp vanilla extract 200g caster sugar 100g light soft brown sugar

225g self-raising flour 1½ tsp baking powder 3 eggs

1 Preheat the oven to gas 4, 180°C, fan 160°C. Put the pears in a baking dish with the melted butter and caster sugar; toss to coat. Bake for 25 mins or until just tender. Remove and set aside until cool enough to handle. 2 Grease a 20cm round springform cake tin and line the base with nonstick baking paper. Arrange the pears in a tight circle over the base, with the thin ends in the centre. Drizzle over any juices from the baking dish. 3 Mix the cocoa with 100ml boiling water until smooth. With an electric whisk, beat the butter, oil, yogurt, cocoa mix, vanilla, sugar, flour and baking powder in a large bowl for 2 mins

You can bake the cake 2 days in advance and, if you’re really pushed for time, use tinned pears.

until smooth and fluffy, then beat in the eggs one at a time. Pour over the pears and shake gently to level out. 4 Bake for 1 hr-1 hr 10 mins or until a skewer inserted into the middle comes out clean. Remove from the oven and leave to cool for 10 mins in the tin before turning out onto a serving plate, so the pears are facing up. Serve warm with the cream drizzled over, if using, or leave to cool completely. Each serving contains Energy

1645J 393kcal 20%

Fat

Saturates

Sugars

Salt

20g 11g 34g 0.7g 29% 56% 38% 11%

of the reference intake. See page 8. Carbohydrate 51g Protein 5g Fibre 2g

LITTLE LIFTS Surprise! These sweet treats have fruit and vegetables baked into every bite

Cannellini bean, raspberr y & spelt blondies

For more delicious sweet treats, visit tesco.com/realfood

TREAT TIME

CANNELLINI BEAN, R A S P B E RRY & S P E LT BLONDIES

VEGAN DOUGHNUT BALLS W I T H TA H I N I & M A P L E D RI Z Z L E

DF Makes 18 Takes 30 mins plus cooling Cost per serve 50p

DF Makes 16 Takes 25 mins plus cooling Cost per serve 25p

400g tin cannellini beans, drained and rinsed 130g cashew or almond butter 180ml maple syrup 80g coconut oil or butter, melted 2 eggs 1 tsp baking powder ¼ tsp sea salt 160g spelt flour 150g raspberries, halved 50g dark chocolate, cut into small chunks

1 large sweet potato, baked and cooled (see cook’s tip, below) 85g coconut oil or butter, softened 120g caster sugar 190g plain flour 1 tsp baking powder 1 tsp bicarbonate of soda 1 tbsp almond or cashew milk 1 tsp vanilla extract 1 tsp lemon juice 4 tbsp maple syrup 3 tbsp tahini 2 tbsp pistachio nuts, finely chopped

1 Preheat the oven to gas 6, 200°C, fan 180°C. Line an 18 x 24cm baking tin with nonstick baking paper. Put all the ingredients, except the flour, raspberries and chocolate, in a food processor and blitz until smooth. 2 Fold in the flour and most of the raspberries, then transfer the mix to the lined tin. Smooth to level. Scatter over the remaining raspberries and the chocolate and bake for 20-25 mins until golden and set. 3 Leave to cool completely, then remove from the tin and cut into 18 pieces. The blondies will keep for up to 4 days in an airtight container in the fridge.

1 Preheat the oven to gas 7, 220°C, fan 200°C. Line a baking tray with nonstick baking paper. Cut open the baked sweet potato and scoop out the flesh. Put 100g in a food

processor with the coconut oil and sugar. Blitz to combine. (You can use the rest of the sweet potato to thicken a soup, or freeze for another time.) 2 Transfer to a bowl and stir in the flour, baking powder, bicarbonate of soda, milk, vanilla extract, lemon juice and a pinch of salt. 3 Roll heaped tablespoons of the mix into balls and place on the baking tray, spaced slightly apart. Bake for 8-10 mins until golden and slightly puffed up, then remove and allow to cool for a few mins. 4 Mix the maple syrup and tahini until just combined, then drizzle over the doughnuts. Scatter with the chopped pistachios to serve. Each doughnut ball contains Energy

671kJ 160kcal 8%

Fat

Saturates

Sugars

Salt

8g 5g 11g 0.3g 11% 25% 12% 4%

of the reference intake. See page 8. Carbohydrate 22g Protein 2g Fibre 1g

COOK’S TIP Wrap the sweet potato in foil and cook at gas 6, 200°C, fan 180°C for 45 mins.

Each blondie contains Energy

758kJ 182kcal 9%

Fat

Saturates

11g 5g 15% 25%

Sugars

Salt

8g 9%

0.2g 3%

of the reference intake. See page 8. Carbohydrate 17g Protein 5g Fibre 3g

Ve g a n d o ug h n u t balls with tahini & maple drizzle

F RU I T Y B A N A N A I C E C RE A M S A N D W I C H E S Makes 7 unassembled, un-iced cookies only Takes 30 mins plus cooling and freezing Cost per serve 45p 110g unsalted butter, at room temperature 110g light brown soft or muscovado sugar 1 egg 1 tsp vanilla extract 60g wholemeal flour ½ tsp baking powder ¼ tsp sea salt 150g rolled oats 30g dried apple, cut into small pieces 40g dried blueberries 5 fresh or frozen (and defrosted) blackberries 2-3 tbsp icing sugar 3 very ripe bananas, sliced then frozen

COOK’S TIP If you freeze the biscuits, defrost in the fridge, then bake for 3 mins at gas 6, 200°C, fan 180°C to refresh.

Fancy more? Find more fab and fruity desserts at tes.co/ guiltfreepuddings

1 Preheat the oven to gas 4, 180°C, fan 160°C and line 2 baking trays with nonstick baking paper. Put the butter, sugar, egg and vanilla extract in a mixing bowl and whisk until pale and fluffy. Add the flour, baking powder and sea salt and whisk to combine. Stir in the oats, dried apple and blueberries until evenly distributed. 2 Spoon heaped tablespoons of the mix onto the baking trays, leaving a 2-3cm gap between them. Bake for 12-14 mins until golden. Remove and leave to cool on the trays for 10 mins before transferring to a wire rack to cool completely. 3 Blitz the blackberries in a food processor, then pass through a sieve into a bowl. Put the icing sugar in a bowl and stir in the blackberry juice, half a teaspoon at a time, until you have a thick, pourable icing (you might not need it all). Drizzle over the cookies and leave for a few mins to set.

4 Meanwhile, put the frozen bananas in a food processor and blitz for a few mins, scraping down the sides now and again, until you have a smooth, soft ice cream. 5 To serve, sandwich a scoop of banana ice cream between 2 cookies, gently pressing down so that the ice cream squeezes out of the sides a little. Serve immediately. Each sandwich contains Energy

1623kJ 386kcal 19%

Fat

Saturates

Sugars

Salt

16g 8g 36g 0.3g 23% 42% 40% 5%

of the reference intake. See page 8. Carbohydrate 59g Protein 5g Fibre 4g

RECIPES JORDAN BOURKE PHOTOGRAPHY TOBY SCOTT FOOD STYLING EMMA JANE FROST PROP STYLING MORAG FARQUHAR

TREAT TIME

1 BLOOD ORANGES

2 LIMES

3 LEMONS

4 GRAPEFRUIT

While they look much like regular oranges on the outside, blood oranges have red flesh. Their complex flavour is often likened to a cross between orange and raspberry. Blood oranges work especially well with salty ingredients – try pairing them with feta in a salad.

Mouth-puckeringly tart, limes are generally considered too intense to eat on their own, but the juice and zest are delicious balanced with something creamy or sweet. To get maximum juice, roll limes under the palm of your hand on a worktop for a few seconds before slicing and squeezing.

There’s hardly a dish that isn’t improved by a squeeze of lemon juice – you can even try it as an alternative to salt. Look for taut, glossy skins and fruits that feel heavy for their size, as these contain the most juice. When cooked (roasted slowly or charred on a grill), the flesh caramelises.

The grapefruit gets its name from how it grows – in clusters like oversized bunches of grapes. It comes in white, pink and red varieties – the darker the flesh, the sweeter the fruit. The pink variety is particularly aromatic and works well in both sweet and savoury dishes.

For more citrus fruit recipes, visit tesco.com/realfood

5 SEVILLE ORANGES Available for only a few months in winter, Seville oranges are too bitter to eat raw, but their almost lemony tartness and intensely bitter peel create the distinctive Seville marmalade. The juice of Seville oranges also makes a wonderful vinaigrette.

WORDS EMMA FRANKLIN RECIPES BRYONY BOWIE, REAL FOOD ONLINE PHOTOGRAPHY STUART OVENDEN FOOD STYLING HANNAH YEADON PROP STYLING JENNY IGGLEDEN

VARIETIES

Tart, tangy and incredibly versatile, citrus fruits bring a touch of sunshine to your kitchen in the depths of winter

P RE P Scrub citrus fruits under hot running water before zesting to wash off the waxy coating that helps keep them fresh, and avoid including the bitter white pith under the skin. For maximum flavour, bring to room temperature before using.

S TORE Unwashed citrus fruits will last for several weeks in the fridge, and can be frozen whole. They will collapse slightly when defrosted, but will be perfect for juicing or using whole (such as in marmalade).

ENJOY Citrus fruits can be cooked, which mellows their tartness. But never boil the juice – it will become bitter.

Try them inÉ CHICKEN WITH LIME Blitz 2 shallots, 2 garlic cloves and the juice of 2 limes to a paste in a food processor. Rub over 4 chicken thighs and 4 drumsticks, then roast on a lined baking tray at gas 6, 200°C, fan 180°C for 30-40 mins until cooked through. Cool slightly, then top with chopped spring onion and pared lime zest. BLOOD ORANGE POSSETS Put 500ml light double cream and 150g caster sugar in a large pan over a low heat and bring to the boil slowly, stirring to dissolve. Boil for 3 mins or until thickened. Stir in the zest of 2 blood oranges and 75ml juice. Divide between 6 glasses and chill overnight. Decorate with a slice of blood orange and a sprinkle of grated dark chocolate. Search for these recipes on tes.co/ realfood for detailed instructions

S PA RK L I N G G R A P E F RU I T, L I M E & RO S E M A RY WAT E R Serves 4 Takes 5 mins plus infusing Cost per serve 28p 1 red grapefruit 1 lime 3 rosemary sprigs, plus extra to serve (optional) 1ltr sparkling mineral water

GET AHEAD Infuse the water the day before – just remove the rosemary after 3 hrs to stop it overpowering the citrus.

1 Pare the grapefruit with a vegetable peeler and remove the white pith from the peel. Cut the grapefruit into segments, trimming any remaining pith from the edges, then put the flesh and peel in a 1.5ltr sealable jar. 2 Thinly slice the lime and add to the jar along with 3 rosemary sprigs. Gently pour over 1ltr sparkling mineral water, then seal and chill in the fridge for 30 mins to infuse. Serve with ice and an extra rosemary sprig, if you like. Each serving contains Energy

Fat

Saturates

Sugars

Salt

78kJ 18kcal 1%

0g 0%

4g 4%

0.1g 2%

of the reference intake. See page 8. Carbohydrate 4g Protein 1g Fibre 1g

Bring back the sunshine Take inspiration from sunnier climes and tr y these colour ful dishes â&#x20AC;&#x201C; each under 450 calories per ser ving

Hawaiian-style s m o ke d s a l m o n p o kĂŠ re c i p e o n p 4 8

LIGHTER EATING

SERVE IT UP This soup works just as well with roast chunks of butternut squash or chicken breast; simply adjust cooking times accordingly.

Malaysian king prawn & c o u rg e t t e l a k s a re c i p e o n p 4 8

For more lighter recipes, visit tesco.com/realfood 47

M A L AYS I A N K I N G P R AW N & C O U RG E T T E L A KS A

P E RU V I A N - S T Y L E S T E A K S T I R- F RY

Serves 4 Takes 55 mins Cost per serve £2.61

Serves 4 Takes 25 mins Cost per serve £2.96

Serves 4 Takes 40 mins Cost per serve £2.20

250g giant wild rice or brown rice 2 limes, juiced 2 tbsp reduced-salt soy sauce 2 tbsp sesame oil 2 tbsp rice vinegar 1 small ripe mango, peeled and cut into 1.5cm chunks 150g pack edamame beans 240g pack radishes, sliced 4 spring onions, trimmed and cut into thin matchsticks 200g pack smoked salmon, cut into 2cm strips 1 tbsp sesame seeds

5cm piece ginger, peeled and finely grated 2 limes, zested, 1 juiced, 1 cut into wedges ⅔ x 30g pack coriander, stalks finely chopped 2 tsp ground turmeric 2 red chillies, deseeded and finely sliced 1 tsp vegetable oil 3 tbsp Thai red curry paste 400g tin light coconut milk 1 reduced salt chicken stock pot, made up with 500ml boiling water 200g Tiger Tiger rice stick noodles 225g tin bamboo shoots, drained 2 x 165g packs raw peeled king prawns 2 small courgettes, peeled into ribbons, or 250g courgetti 2 tsp fish sauce a few basil leaves, to serve

500g sweet potatoes, cut into 1cm-thick chips 500g celeriac, peeled and cut into 1cm-thick chips 4 tbsp olive oil 1 tbsp smoked paprika 2 green peppers, cut into 1cm strips 1 large red onion, cut into 1cm wedges 357g pack beef stir-fry strips 250g pack sweet mixed baby tomatoes, or cherry tomatoes 2 tbsp reduced-salt soy sauce 2 tbsp red wine vinegar a few coriander stalks, torn, to serve

1 Cook the rice according to the pack instructions. Drain, cover and set aside. 2 Meanwhile, whisk together the lime juice, soy sauce, sesame oil and vinegar to make a dressing. 3 Put the mango, edamame beans, radishes and half the spring onions in a large mixing bowl, pour over half the dressing and gently toss together. 4 Divide the rice between 4 bowls and top with the mango and vegetable mix. Arrange the smoked salmon strips over the top, then drizzle over the remaining dressing. Garnish with the rest of the spring onions and sprinkle over sesame seeds to serve. Each serving contains Energy

1823kJ 433kcal 22%

Fat

Saturates

17g 3g 24% 15%

Sugars

Salt

8g 9%

2.3g 38%

of the reference intake. See page 8. Carbohydrate 51g Protein 22g Fibre 5g

SMALL CHANGES Want to make this poké gluten-free? Swap soy sauce for tamari.

1 Blitz the ginger, lime zest, coriander stalks, turmeric and half the chillies to a smooth paste with 1 tsp water. Heat the oil in a wok or wide saucepan over a medium heat. Add the spice paste, stir constantly for 1 min, then add the Thai red curry paste and fry for another minute. Pour in the coconut milk and stock, bring to the boil, then simmer for 10 mins. 2 Meanwhile, put the noodles in a large heatproof bowl, cover with boiling water and leave to soak for 5-6 mins until softened. Drain, rinse briefly in cold water and drain again. 3 Add the bamboo shoots and prawns to the pan and cook for another 3 mins, stirring regularly, or until the prawns are cooked through. 4 Take the pan off the heat and stir in the courgette ribbons, lime juice, fish sauce and most of the coriander. Divide the noodles between 4 bowls, then pour over the laksa and courgette ribbons. Scatter with remaining chilli, coriander leaves and basil to serve. Each serving contains Energy

1367kJ 330kcal 17%

Fat

Saturates

10g 6g 14% 30%

Sugars

Salt

3g 4%

2.2g 37%

of the reference intake. See page 8. Carbohydrate 41g Protein 19g Fibre 2g

For more lighter recipes, visit tesco.com/realfood

1 Preheat the oven to gas 9, 240°C, fan 220°C. Put the sweet potatoes and celeriac on a large baking tray, drizzle with 2 tbsp oil and sprinkle over the paprika; season. Toss to coat the chips, then bake for 25-30 mins until crispy. 2 Meanwhile, heat 1 tbsp oil in a large frying pan over a medium heat. Add the peppers and cook for 5 mins, then add the onion and cook for another 5 mins until softened. Transfer to a bowl and set aside. 3 Toss the beef strips with the remaining 1 tbsp oil and a little seasoning. Add to the frying pan and cook on a high heat for 1 min each side. Reduce the heat to medium-high and add the tomatoes, soy sauce and vinegar. Continue cooking for 2 mins, then return the peppers and onion to the pan and toss together. 4 Transfer the chips to a serving plate. Arrange the beef and vegetables on a board or platter, then scatter over the coriander leaves and a sprinkle of black pepper to serve. Each serving contains Energy

1568kJ 374kcal 19%

Fat

Saturates

Sugars

Salt

16g 3g 16g 1.6g 23% 16% 17% 26%

of the reference intake. See page 8. Carbohydrate 36g Protein 25g Fibre 3g High in protein; low in saturates; rich in vitamin C

RECIPES LIBERTY FENNELL PHOTOGRAPHY TOBY SCOTT FOOD STYLING EMMA JANE FROST PROP STYLING MORAG FARQUHAR

H AWA I I A N - S T Y L E S M O K E D SALMON POKÉ

LIGHTER EATING

HEALTHY SWAP Weâ&#x20AC;&#x2122;ve switched traditional fries for root veg to give you two of your five-a-day.

SMART SNACKING

Graze anatomy Better snacking doesn’t have to be complicated. Enjoy these vibrant everyday ingredients as they are, or in the recipes overleaf

RAW VEG

Snack on crunchy raw vegetables, such as carrot, cucumber and mangetout, to satisfy savoury cravings and boost your vitamin intake.

PEPPERS Colourful bell peppers are rich in vitamin C – in fact, just one pepper contains all the vitamin C you need for a day..

YOGURT Choose natural, unsweetened yogurt for a versatile, filling snack that’s high in protein and a source of calcium.

SUNFLOWER SEEDS A nutritious alternative to crisps, sunflower seeds are high in vitamin E, and a source of protein and unsaturated fats. They are still high in calories though, so stick to recommended serving sizes.

EGGS

APPLES

A good source of protein and quick to prepare, eggs make a great on-the-go snack. Hard-boiling them means they’re cooked without oil or butter.

A source of fibre and one of your five-a-day, apples are perfect for popping into a lunchbox. 51

23456789

B RO C C O L I , L E M O N & SUNFLOWER SEED PESTO Serves 10 Takes 15 mins Cost per serve 26p

PESTO ON THE GO

Pack the pesto into sealable pots for a portable snack at work or school. 52

1 small head of broccoli (approx 350g), cut into florets 30g pack fresh basil 100g sunflower seeds 1 lemon, zested and juiced 50ml olive oil selection of cruditĂŠs (such as carrot sticks, mangetout, cucumber batons and pepper slices), to serve

1 Steam the broccoli for 5 mins until just tender, then allow to cool in a colander. 2 Once cooled, put the broccoli, basil, sunflower seeds and lemon zest and juice in a blender. Blitz briefly, then add the olive oil. Season and blitz again until smooth. If needed, add a splash of water until you reach the desired consistency. Serve the pesto in individual pots with the cruditĂŠs. Store in an airtight container in the fridge (it will keep for 2-3 days). Each serving contains Energy

Fat

Saturates

Sugars

Salt

488kJ 117kcal 6%

10g 14%

2g 8%

1g 1%

0.1g 2%

of the reference intake. See page 8. Carbohydrate 3g Protein 3g Fibre 1g Rich in vitamin E; rich in vitamin C, rich in vitamin B1; source of folate; source of phosphate; source of protein

SMART SNACKING

M I N I P E A PA N C A K E S Makes 24 Takes 30 mins Cost per serve 7p 80g wholewheat flour 80g plain flour 1Â˝ tsp baking powder 3 eggs 284ml pot buttermilk 150g frozen peas, defrosted sunflower oil spray, for frying 150g low-fat natural yogurt 2 tbsp sweet chilli sauce

1 Put the flours and baking powder in a large bowl and stir to combine. In a separate bowl, whisk the eggs with the buttermilk and 80ml water. Pour the wet mixture into the dry, stir to combine, then stir in the peas. 2 Heat a large nonstick frying pan over a medium heat and add a spray of oil. Fry small spoonfuls of the mixture for 1-2 mins or until bubbles appear on the surface, then flip and cook for a further 1-2 mins until golden. Repeat until all the mixture is used, adding a spray of oil to the pan between batches. 3 Put the yogurt in a bowl and swirl through the sweet chilli sauce. Serve the pancakes hot or cold, with the yogurt for dipping. Each pancake contains Energy

Fat

Saturates

Sugars

Salt

48kJ 202kcal 2%

1g 2%

<1g 2%

2g 2%

0.1g 2%

of the reference intake. See page 8. Carbohydrate 7g Protein 3g Fibre 1g High in protein; source of vitamin B12; source of phosphate

For more snack recipes, visit tesco.com/realfood

SMART SNACKING

S Q UA S H & C I N N A M O N M U F F I N S Makes 12 Takes 1 hr 10 mins plus cooling Cost per serve 22p

1 Preheat the oven to gas 4, 180°C, fan 160°C. Put the butternut squash and olive oil in a small roasting tin and toss to coat. Bake for 35-45 mins until tender. Remove and set aside to cool. Line a muffin tin with paper cases. 2 Using a food processor or stick blender, blitz the squash until smooth. In a large bowl, mix the flour, baking powder and 100g sugar. In a separate bowl, mix the yogurt and egg. Stir the squash into the yogurt mixture, then add this to the dry ingredients and stir gently to combine. 3 Divide the mixture between the muffin cases and bake in the oven for 25-30 mins until the muffins are firm to the touch and a skewer inserted into the middle comes out clean. Remove from the tin and set aside to cool. 4 Meanwhile, prepare the compote (if using). Mix the apples and sugar in a small saucepan, then cover and cook over a medium heat for 5 mins until softened. Remove from the heat and leave to cool. 5 Make the topping by mixing together the soft cheese, the 1 tbsp sugar and the cinnamon. Divide between the cooled muffins. Serve the muffins topped with apple compote, if using. Each muffin (without compote) contains Energy

Fat

Saturates

577kJ 136kcal 7%

4g 5%

1g 6%

Sugars

Salt

13g 0.2g 14% 4%

of the reference intake. See page 8. Carbohydrate 24g Protein 4g Fibre 2g Low in saturates; low in salt; source of protein; source of phosphate

For more snack recipes, visit tesco.com/realfood

RECIPES JULES MERCER PHOTOGRAPHY TOM REGESTER FOOD STYLING JOY SKIPPER PROP STYLING REBECCA NEWPORT

500g pack frozen chopped butternut squash 2 tbsp olive oil 165g wholemeal flour 1½ tsp baking powder 100g light brown muscovado sugar, plus 1 tbsp 100g 0% fat natural yogurt 1 egg 100g lighter soft cheese ½ tsp cinnamon For the apple compote (optional) 650g apples, peeled, cored and sliced into wedges 2 tbsp light brown muscovado sugar

PROMOTION

New brew Why not swap your regular cuppa for something more exciting this New Year ?

One of the nicest ways to relax is sitting down with a cup of tea, and if you’re looking for something new to sip then you’ll want to try Tetley’s range of green, herbal and fruit teas. It includes zingy fruits, soothing mint and reviving green. They’re fortified with extra vitamins, making them an easy way of upping your intake when you’re having a busy day. There are lots to choose from, you just have to decide whether you want to boost your vitamin intake, support your immune system or enjoy a mug that helps you detox. All you need to do is find which is right for you. Tetley Super Teas, £1.79/20 bags /Tetley @tetleyuk @tetleyuk

IM IMMUNE BOOST Tr Try these fruity flavours and get so some added vitamin C, which su supports your immune system, at the same time. Peach & Orange or Lemon & Ginger O Super Frui Fruits its and Tropical or Lemon & Honey Super Green, £1.79/20 bags

R RELAX AND DETOX A soothing mint tea at the en end of a long day is a great w way to relax. It has added se selenium, which helps protect ce cells from oxidative stress. S Super Mint, Mi t £1.79/20 bags

ENERGY KICK E Enjoy a cup of fruit tea with E added vitamin B6, which can ad help reduce tiredness and h fatigue. Berry Burst or Lime fa Super Green, Cranberry & S or Blueberry & Raspberry Elderflower o Super Fruits, £1.79/20 bags

PUKKA UP When it’s time to recharge your batteries, grab a cup of Supreme Matcha Green Tea. This organic, whole-leaf green tea – which is packed with vibrant, emerald green matcha powder – will have you feeling revitalised in no time. It’s been blended with the goodness of three fairly traded whole-leaf green teas from China, India and Vietnam. Supreme Matcha Green Tea, £2.79/20 bags @pukkaherbs pukkaherbs.com

GR EE N A ND SE REN E Clipper has been making green tea for over 20 years, and was the UK’s first Fairtrade tea brand, supporting growers’ communities. Its perfectly balanced green tea is light and clear with a fresh, subtle taste. ‘Rich in antioxidants, it can help lower cholesterol and blood pressure, some studies have shown,’ adds Libby Limon, Nutritional Therapist. Clipper Organic Pure Green Tea, £1.99/20 bags /ClipperTeas clipper-teas.com

Stay hydrated Quench your thirst and look after yourself with these refreshing waters and fruit juice drinks

*Water contributes to the maintenance of normal physical and cognitive function and normal regulation of body temperature. At least 2 litres of water, from all sources, should be consumed per day, as part of a healthy diet and lifestyle.

e know how difficult it can be to stay well hydrated if you’re always on the go, it’s so easy to forget to drink enough water when you’re focusing on something else. But staying hydrated is a key part of your wellbeing; it’s important to reach your daily recommended intake* of two litres of water a day. Water is vital for keeping you healthy: it regulates temperature, cushions joints and protects the brain. Sipping from a handy 50cl bottle of Buxton Natural Mineral Water kept in your bag will keep you refreshed this January. It’s all-natural, having fallen as rain on the hills and valleys of the beautiful Peak District, and the packaging is 100 per cent recyclable too, so why not grab a bottle today? Buxton Natural Mineral Water, 50p/50cl @Buxtonwater buxtonwater.co.uk

FIVE WAYS...

to drink more water

1 2

Set a timer on your phone to remind yourself to top up. Get yourself a stylish glass or bottle, or serve your water with ice and a slice of lemon, lime or cucumber. Don’t wait until you’re thirsty. A dry, sticky mouth is a sign you’re already dehydrated, so keep sipping. Put a bottle in your handbag or gym bag to keep you refreshed when you’re out and about. Mark your water bottle with time goals to make sure you keep drinking through the day.

ALSO AVAILABLE IN 1LTR AND 1.5LTR

PROMOTION T HI RS T QU EN CH ER Every drop of Highland Spring comes from Scotland’s majestic Ochil Hills. The 2,000 acre area is protected from pesticides and habitation to ensure the water is as pure as Mother Nature intended. When you’re well hydrated you’re on top form – but 65 per cent of us don’t drink enough water, leading to muscle fatigue, headaches and poor concentration. Reach for this all-natural hydration to quench your thirst and keep you feeling great. Highland Spring Still Water, 50p/500ml highlandspring.com /HighlandSpringWater @highland_spring @Highland_Spring

VIT AMIN BOOST If you’re not getting out as much as you’d like this winter to soak up the vitamin D in sunlight, top up with this tasty drink. Get More Vitamin D spring water is naturally flavoured with mango and passion fruit, has an added 10 micrograms of vitamin D and has fewer than 10 calories a bottle. There are lots of fab fruity flavours to try, both in still and sparkling waters, and all have added vitamins. Why not grab a handy 4-pack so all the family can keep their vitamins topped up? Get More Vitamin Drinks, £1.45/500ml; £1.99/1ltr; £3.99/4x500ml getmorevits.com @getmorevits @GetMoreVits @GetMoreVits

* Promotional price 17 January - 6 February 2018 RRP £3.25

S P A RKL I N G ID E A If you’re looking for a refreshingly fruity, non-alcoholic drink this New Year, then try Appletiser. The sparkling 100 per cent fruit juice drink has no added sugar, preservatives or colourants. Its zingy, crisp flavour goes well with food, and 150ml even counts as one of your five-a-day. Appletiser, £2.49/750ml or £2*/6x250ml

GE T TH E HI NT Designed to be different, smartwater’s sparkling flavours feature no sugar, no sweeteners, no calories. Just a drop of natural fruit flavour, with the addition of tiny bubbles, creates a lightly carbonated kick. Get set to tantalise your tastebuds with its fresh, clean and distinctly delicious taste. Glacéau smartwater Sparkling Berry & Kiwi or Sparkling Green Apple, 85p/600ml

Lighter rotolo This rolle d-up pasta with a tast y f illing is winter comfor t foo d wor th p er fe c ting, esp e cially our leaner turkey version T U RK E Y RO T O L O W I T H S P I N AC H & RI C O T TA Serves 6 Takes 2 hrs 10 mins plus resting and cooling Cost per serve £1.56 2 tbsp olive oil, plus extra for greasing 3 garlic cloves, crushed 2 x 400g tins finely chopped tomatoes 500g pack spinach 1 large onion, roughly chopped 2 celery sticks, roughly chopped 2 carrots, peeled and roughly chopped 500g pack turkey breast mince 1 tbsp dried oregano 2 tbsp tomato purée 200g ricotta 50g Parmesan, finely grated (optional) For the pasta 240g ‘00’ flour or plain flour, plus extra for dusting 3 eggs 1 tbsp olive oil

1 In a food processor, pulse the pasta ingredients to form a loose dough. Tip out onto a clean work surface, bring together with your hands and knead gently until smooth (about 5 mins). Alternatively, make the pasta by hand: form the flour into a mound on a work surface and make a large well in the centre. Put the eggs and oil into the well, then use your hands to gradually bring the flour into the centre until a dough forms. Knead gently until smooth. 2 Wrap the dough in clingfilm and leave to rest at room temperature for 45 mins. 3 Meanwhile, make the tomato sauce. In a large saucepan, heat 1 tbsp oil over a low heat and fry the garlic for 1 min. Add the tomatoes and 250ml water and simmer gently for 20 mins. Set aside to cool. 4 Put the spinach in a large heatproof bowl and cover with boiling water. Leave for 2 mins to wilt, then drain, rinse with cold water and drain again. 58

Use your hands to squeeze out the excess water, then roughly chop and set aside. Heat 1 tbsp oil in a large, lidded frying pan over a medium heat. Add the onion, celery and carrots, cover and cook for 15 mins to soften. Increase the heat to high, add the turkey and oregano and fry for 5 mins, stirring continuously to break up the mince. Add the tomato purée and cook for another 2 mins, then leave to cool. 5 Preheat the oven to gas 6, 200°C, fan 180°C. On a lightly floured surface, roll the pasta dough out into a 60 x 40cm rectangle. Transfer to a large, clean tea towel. Spread threequarters of the ricotta evenly over the pasta, leaving a 2cm border. Season, then top with the wilted spinach, followed by the turkey mix and half the Parmesan (if using). 6 Brush the borders of the dough with water, then roll up as tightly as possible from a long edge. Pinch the ends closed. Wrap the rotolo in the tea towel and tie the ends tightly with string. Put in a large, deep saucepan half-full of simmering water, bending the rotolo to fit. Cover and simmer for 20 mins. Remove from the pan and leave to cool for 10 mins before removing the tea towel. 7 Lightly oil a large, shallow ovenproof dish and spread two-thirds of the tomato sauce over the base. Slice the rotolo into 12 even pieces, about 3.5cm thick, then arrange tightly in the pan, cut-side up. Dot the remaining sauce and ricotta in between the pasta rounds and sprinkle over the remaining Parmesan (if using). Cover with a lid (or foil) and bake for 30 mins, then uncover and bake for another 20 mins until golden and bubbling.

ROLLING UP THE PASTA Leave a clean 2cm border around the edge so the filling doesn’t spill out. Roll from one of the long sides, keeping it as tight as you can.

TYING THE PASTA Briefly soak the string in water before using to secure the ends of the tea towel. It will be easier to pull tight and will stay in place better.

Each serving contains Energy

1878kJ 447kcal 22%

Fat

Saturates

Sugars

Salt

16g 5g 13g 1.0g 23% 24% 15% 16%

of the reference intake. See page 8. Carbohydrate 45g Protein 34g Fibre 8g High in protein; low in salt

REMOVING THE PASTA Use a large pair of tongs (or 2 pairs if you have them) to carefully lift the towel-covered rotolo in and out of the cooking water.

RECIPE BREN PARKINS-KNIGHT PHOTOGRAPHY TOM REGESTER FOOD STYLING BIANCA NICE, HANNAH YEADON PROP STYLING MORAG FARQUHAR, TAMZIN FERDINANDO

MASTERCLASS

CHOOSE THE RIGHT DISH

USE ‘00’ FLOUR

BUILD UP THE FLAVOUR

Opt for a shallow ovenproof pan that’s small enough for the pasta to sit in snugly.

This high-protein flour’s powdery texture creates silky smooth pasta.

Add extra depth with a tangy cheese. You can swap the ricotta with 200g soft goat’s cheese and the Parmesan with 50g mozzarella.

HEALTHY SWAP Using turkey mince rather than beef reduces the fat and saturates.

MAKE IT EASIER Buy fresh pasta and a 725g jar tomato bolognese sauce. Put a 252g pack lasagne sheets in a roasting tin with a drizzle of oil and cover with boiling water. Leave until cool. Drain, then stuf, rolling each sheet separately. Cut into 3 and assemble as per the recipe.

DON’T SKIMP ON THE SAUCE

VEGGIE OPTION

Spreading sauce on the base of the pan stops the pasta from sticking.

Replace the turkey mix with 500g mashed butternut squash mixed with chopped, fried sage leaves. Swap the Parmesan for vegetarian hard cheese.

For more impressive pasta recipes, visit tesco.com/realfood

No purchase necessary

Text to Win UK 18+. Text SKYR2 followed by a space, your full name and postcode to 60110 by 31.01.18 texts charged at your standard rate *Protein contributes to the growth/maintenance of muscle mass. **Reduced sugar in comparison to similar products.

UK 18+. Text ‘SKYR2’ followed by a space, your full name and postcode to be entered into a prize draw to win a holiday to Iceland for 2 adults including flights, accommodation, activities planned throughout the stay and £500 spending money. Closes 11:59pm on 31.01.2018. Trip must be taken by April 2018, includes £500 spending money. UK transfers not included. For full T&Cs, visit : www.tesco.com/clubcard/terms. Promoter: Tesco Stores Limited, Tesco House, Shire Park, Kestrel Way, Welwyn Garden City, AL7 1GA.

COOK SMART

Everyday easy

Five simple midweek meals your family will love – and they’re all meat-free!

500g min iature po tatoes 625g pac k closed cup mush 8 garlic c rooms lo v e s ALL YOU N 2 red pep EED pers 1 small av TO COOK oc FIVE 2 Little G ado RECIPES em lettuc es 1 cucumb er 2 tomato es 1 courgett e 1 red chil li 300g pac k steame db 220g pac k Tenders eetroot tem broc 120g spin coli ach 30g pack mint 30g pack fla 30g pack t-leaf parsley basil 3 rosema ry 2 red app sprigs les 3 lemons 130g tub finest* p esto with 396g pac fresh basi k tofu l 150g pac k half-fat mozzarella 600g low -fat Gree k-style yo 50g feta gurt 80g soft goat’s ch eese 4 filo past ry sheets 250g pac k ready-to -eat puy 50g pitte lentils db Frank’s re lack olives d hot sau c 400g tin e chickpea s 2 x 400g tins black beans 460g who le 8 vegetari meal flour an sausa ges 500g pac k frozen butternu t squash From you r storecu pboard: cider vin olive oil, egar, egg s, dark bro wn sugar, honey, butter, so ft to tomatoe s, onions, mato purée, tinn ed w ground c umin, sm holegrain mustard oked pap , crushed ri chillies ka,

COOK SMART

B U F FA L O T O F U & B L AC K B E A N FA J I TA B O W L S GF Makes 4 Takes 30 mins Cost per serve £1.49

396g pack tofu 1 tbsp soft dark brown sugar ¾ tsp smoked paprika ½ tsp ground cumin 20g butter 2 tsp Frank’s red hot sauce 1 lemon, juiced For the fajita mix 1 tbsp olive oil, plus extra for brushing 1 red onion, sliced 2 red peppers, thinly sliced 2 garlic cloves, finely chopped 2 x 400g tins black beans, drained and rinsed 1 small avocado, thinly sliced 2 Little Gem lettuces, leaves pulled apart and washed

1 Drain the tofu and pat dry with kitchen paper. Wrap the tofu in a clean tea towel and place a heavy pan on top of it. Set aside for 10 mins to remove excess moisture; drain. 2 Meanwhile, put the sugar, spices, butter, hot sauce, half of the lemon juice and a pinch of salt in a small saucepan and heat gently until the butter melts. Mix well, increase the heat to medium and bring to the boil. Cook, stirring, for 30 secs, then remove from the heat and set aside. 3 To make the fajita mix, heat the oil in a large frying pan over a high heat. Add the onion and peppers and stir-fry for 6-7 mins until lightly charred. Reduce the heat to medium and cook for 3-4 mins until softened, adding the garlic for the last 30 secs. Stir in the beans and heat through. Add the remaining lemon juice, season to taste, then remove from the heat.

4 Cut the tofu into 12 slices. Brush a large, nonstick frying pan with a little oil and warm over a medium heat. Fry the tofu in batches for 1 min each side until golden, brushing the pan with more oil as needed. Put all the tofu back in the pan and reduce the heat to low. Mix 2 tbsp water into the sauce, then pour over the tofu and stir gently to coat. 5 To serve, divide the black bean mixture between 4 bowls. Top with the tofu, lettuce and avocado, and drizzle over any extra sauce. Serve immediately. Each bowl contains Energy

1446kJ 346kcal 17%

Fat

Saturates

Sugars

Salt

20g 6g 11g 1.2g 29% 28% 12% 19%

of the reference intake. See page 8. Carbohydrate 20g Protein 20g Fibre 11g High in protein; rich in vitamin C

COOK SMART

HEALTHY SWAP Topping the pie with crushed potatoes instead of creamy mash reduces the fat and saturates.

V E G A N S H E P H E RD ’S P I E GF Serves 4 Takes 30 mins Cost per serve £1.38

500g miniature potatoes ½ x 30g pack flat-leaf parsley, finely chopped 3 tbsp olive oil 1 onion, finely chopped 625g pack closed cup mushrooms, halved and thinly sliced 2 garlic cloves, finely chopped ¼ tsp crushed chillies 250g pack ready-to-eat puy lentils 400g tin chopped tomatoes 2 tbsp tomato purée

1 Cook the potatoes in a pan of boiling water for 12-15 mins or until tender. Drain and return to the pan. Season, then lightly crush with a potato masher or fork. Stir in half the parsley. 2 Heat 2 tbsp of the oil in a large, deep frying pan over a medium heat. Add the onion and cook, stirring regularly, for 2-3 mins. Increase the heat to medium-high, add the mushrooms and fry for 7-8 mins, stirring occasionally, until softened. 3 Stir in the garlic, crushed chillies, lentils, chopped tomatoes, tomato purée and 250ml water. Simmer for 8-10 mins or until the sauce has thickened, then add the remaining parsley. Season. Preheat the grill to high. 4 Tip the lentil and mushroom mix into a baking dish, then spoon over the crushed potatoes. Drizzle with the remaining olive oil and grill for 8-10 mins until the potatoes are golden. Each serving contains Energy

Fat

Saturates

1320kJ 313kcal 16%

11g 15%

2g 8%

Sugars

Salt

9g 0.9g 10% 14%

of the reference intake. See page 8. Carbohydrate 44g Protein 14g Fibre 11g High in protein; low in saturates

ISNâ&#x20AC;&#x2122;T IT TIME YOU GAVE

your stir-fry

A TASTY twist? Valid from 10/01/2018 until 06/02/2018

50P OFF QUORN CHICKEN STYLE PIECES 300G Terms and Conditions: This coupon has no cash redemption value and can be redeemed only once either in-store or online. Only one coupon per transaction. For in-store purchases: Hand this coupon to the Tesco checkout operator to receive the beneďŹ ts as above. Offer ends 23:59:59 on 06/02/2018. Valid in the UK and IOM only and across all Tesco stores. Offer is subject to availability. Copied, damaged and defaced coupons will not be accepted. This coupon is, and shall remain the property of Tesco Stores Ltd and is not for resale or publication. For full terms and conditions, please refer to Tesco.com/clubcard/help/termsand-conditions

Selected stores, subject to availability. Quorn Pieces are a nutritious protein source. Protein contributes to growth and maintenance of muscle mass

V E G G I E S AU S AG E & B U T T E RN U T S Q UA S H T R AY B A K E Serves 4 Takes 50 mins Cost per serve £1.27 500g pack frozen butternut squash 2 red apples, cut horizontally into slices, seeds removed 4 garlic cloves 3 rosemary sprigs 8 vegetarian sausages, such as Linda McCartney’s 50g feta For the glaze 2 tbsp olive oil 1 tbsp cider vinegar 2 tsp honey 2 tsp wholegrain mustard

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the squash, apples, garlic and 2 of the rosemary sprigs in a roasting dish. Finely chop the leaves from the third sprig and add to the dish, discarding the stalk. 2 To make the glaze, whisk all of the ingredients in a bowl. Season, then pour into the roasting dish. Toss to coat the vegetables, then roast for 25 mins. 3 Add the sausages to the dish, toss with the veg and return to the oven for a further 18-20 mins or until the vegetables are tender and golden and the sausages piping hot. Crumble over the feta to serve. Each serving contains Energy

1707kJ 407kcal 20%

Fat

Saturates

Sugars

Salt

17g 5g 17g 3.0g 24% 27% 18% 51%

of the reference intake. See page 8. Carbohydrate 31g Protein 31g Fibre 9g

COOK SMART

C O U RG E T T E & B RO C C O L I WHOLEMEAL PIZZAS Makes 4 Takes 30 mins Cost per serve £1.89 220g pack Tenderstem broccoli 2 tsp olive oil 460g wholemeal flour 400g low-fat Greek-style yogurt 130g tub finest* pesto with fresh basil 125g pack half-fat mozzarella, roughly torn 50g pitted black olives 1 courgette, peeled into ribbons 1 lemon, zested 1 red chilli, sliced ½ x 30g pack basil

1 Preheat the grill to high. Put the broccoli on a baking sheet, drizzle with the oil and season. Grill for 7-8 mins until lightly charred. 2 Meanwhile, mix the flour, yogurt and a good pinch of salt together in a mixing bowl to form a soft dough. Tip

onto a lightly floured surface and knead for 5-6 mins until smooth, adding a little more flour if the dough is too wet. Divide into 4 balls of equal size and roll into circles about 0.5cm thick. 3 Preheat the oven to gas 7, 220°C, fan 200°C. Line 2 large baking trays with nonstick baking paper and put 2 pizza bases on each tray. Divide the pesto between the bases and top with the mozzarella. Scatter over the olives, courgette and charred broccoli. Bake for 12-14 mins or until the pizzas are turning golden at the edges and the veg is tender. Scatter with the lemon zest, chilli and basil leaves to serve. Each pizza contains Energy

3028kJ 720kcal 36%

Fat

Saturates

Sugars

Salt

28g 7g 11g 1.7g 40% 36% 12% 29%

of the reference intake. See page 8. Carbohydrate 91g Protein 31g Fibre 14g

HEALTHY SWAP We’ve used wholemeal flour to boost fibre and give a more nutty flavour.

COOK SMART

G OAT 'S C H E E S E & B E E T RO O T F I L O PA RC E L S W I T H C H I C K P E A TA B B O U L E H Serves 4 Takes 35 mins Cost per serve £1.28

HEALTHY SWAP

Bright ideas Revamp your midweek meals with our tricks and tips at tes.co/easymidweek

Baking rather than frying the filo parcels reduces the fat and saturates.

1 Preheat the oven to gas 6, 200°C, fan 180°C and line a baking sheet with nonstick baking paper. Put the spinach in a saucepan with 1 tbsp water and cook over a high heat for 1-2 mins, stirring, until wilted. Transfer to a colander and use the back of a spoon to press out any excess moisture. 2 Put the spinach, beetroot and cheese in a food processor, season; blitz to a coarse paste. 3 Lay a sheet of pastry on a chopping board and cut in half to make 2 squares. Lay 1 of the squares in front of you at an angle, like a diamond. Place one-eighth of the filling in a horizontal line about 5cm below the centre of the pastry. Fold in the sides so they just cover the filling, then brush the top of the pastry with the beaten egg. Roll the bottom up tightly over the filling and continue to roll into a cigar shape. Place on the baking sheet and brush with egg. Repeat to make 8 parcels. Bake for 20 mins until golden. 4 Meanwhile, toss the tabbouleh ingredients together in a mixing bowl and season. Serve with the filo parcels and yogurt, if using. Each serving contains Energy

1360kJ 323kcal 16%

Fat

Saturates

Sugars

Salt

12g 4g 9g 1.4g 17% 21% 10% 23%

of the reference intake. See page 8. Carbohydrate 42g Protein 14g Fibre 7g Source of protein; source of folate

RECIPES JOHN GREGORY-SMITH PHOTOGRAPHY ANT DUNCAN FOOD STYLING BIANCA NICE PROP STYLING REBECCA NEWPORT

120g spinach 300g pack steamed beetroot 80g soft goat’s cheese 4 filo pastry sheets 1 egg yolk, beaten 200g low-fat Greek-style yogurt, to serve (optional) For the chickpea tabbouleh 400g tin chickpeas, drained and rinsed ½ cucumber, deseeded, finely chopped 2 tomatoes, finely chopped ⅓ x 30g pack mint, leaves finely chopped ½ lemon, juiced 1 tbsp olive oil

Available at selected

stores

Subject to availability. Selected stores only. *UK & ROI, 18+ only. Enter between: 14.12.17 and 28.02.18. Go to www.frubes.co.uk/golden-frubes-terms-and-conditions for full T&Cs and prize details. Promoter: Yoplait UK Ltd. Frubes range half price promotion 3rd – 30th January 2018.

TROLLEY DASH

MEAL MATHS Easy meals made with just a few key ingredients

Crispy chorizo cod with spring greens

Preheat the oven to gas 6, 200°C, fan 180°C. Dry-fry 40g Spanish Diced Chorizo over a medium-high heat for 5 mins until crisp. Blitz the chorizo and 1 tbsp of its oil, then stir in 50g Natural Breadcrumbs. Put 2 Boneless Cod Fillets, skin-side down, on a lined baking tray; cover with the chorizo crumbs. Bake for 15 mins or until cooked through. Serve with a 240g pack Sliced Spring Greens, steamed for 8 mins or until tender. Each serving contains

Serves 2 Cost per serve £3.41

Energy

1547kJ 369kcal 18%

Fat

Saturates

15g 3g 21% 17%

Sugars

Salt

4g 4%

1.7g 29%

of the reference intake. See page 8. Carbohydrate 24g Protein 36g Fibre 1g Rich in vitamin C; source of folate; high in protein; low in saturates

RECIPES JENNA LEITER PHOTOGRAPHY STUART OVENDEN FOOD STYLING BIANCA NICE PROP STYLING TAMZIN FERDINANDO

Griddled chicken with quinoa & grapefruit

Drizzle a 500g pack Chicken Mini Fillets with 1 tbsp olive oil; season. Cook in batches in a griddle pan over a medium-high heat for 4-5 mins each side until cooked through. Slice into strips. Mix a drained 538g tin Ruby Red Grapefruit Segments with 2 x 200g packs Quinoa & Pomegranate and 2 tbsp chopped Tarragon. Divide between 4 plates; top with the chicken, a handful of Wild Rocket, extra tarragon and a little oil. Each serving contains Energy

Fat

Saturates

Sugars

Salt

1417kJ 337kcal 17%

12g 16%

2g 9%

7g 8%

0.7g 12%

Serves 4 Cost per serve £2.19

of the reference intake. See page 8. Carbohydrate 21g Protein 36g Fibre 3g High in protein; source of vitamin B3; low in saturates

Pulled brisket buns

Makes 2 Cost per serve £2.35

Cook a 380g pack Beef Brisket with Gravy to pack instructions; toast 2 halved Large Seeded Burger Buns in the oven for the last 5 mins. Leave the beef to rest for 2 mins, then shred with 2 forks and mix with the gravy. Divide the beef, 4 tbsp Pink Slaw and 2 finely sliced Spring Onions between the buns. Each serving contains Energy

2078kJ 492kcal 25%

Fat

Saturates

Sugars

Salt

8g 4g 11g 2.6g 12% 18% 13% 43%

of the reference intake. See page 8. Carbohydrate 51g Protein 51g Fibre 4g

Brilliantly simple For more quick, easy recipes and videos, visit tes.co/mealmaths 71

EATING WELL

Make a pledge to veg We should all get more vegetables into our diet – and with Tesco’s help, it’s just got that little bit easier

PHOTOGRAPHY STOCKFOOD

e at Tesco are committed to helping you improve your health through a better diet, including increasing the amount of fruit and vegetables you eat. Tesco is the nation’s biggest greengrocer, serving 79 million shoppers every week, and we're working closely with farmers and suppliers to give customers the best British products at the very best prices. In fact, we’re really proud to announce we’re the first major supermarket to sign the NFU’s (National Farmer’s Union) Fruit & Veg Pledge. The pledge is designed to nurture longlasting relationships between

supermarkets and growers, highlighting our commitment to treat our suppliers fairly, reduce food waste and buy more British fruit and veg when it’s in season. We also signed up to The Food Foundation’s Peas Please initiative, which is a commitment to make it easier for people to eat more vegetables by packing more of them into our prepared food. Look out, too, for Wicked Kitchen, our new vegan range (see page 28 and wickedhealthyfood.com for details), as well as Tesco's choice of fresh veg at reduced prices. We think eating well should be fun, easy and delicious.

Pack more veg into your diet • Aim to get at least five portions of

fruit and vegetables into your diet each day. Dried, tinned, frozen, fresh and juice all count – but remember, because of the sugar content, fruit juice and smoothies should be no more than 150ml max and can only ever count as one of your five-a-day. • Make vegetables the first ingredient you consider. Don’t hide them in the bottom drawer. Store vegetables on a shelf where you can see them, and chop fruit into a fruit salad so it’s easy for everyone to help themselves. • Top your favourite breakfast cereals with, for example, raisins and sultanas, fresh berries or tinned peaches. • Using leftover veg in soups and stir-fries is another easy way to get veg into your diet. • Bulk up basics! Add peas and sweetcorn to rice, and spinach and broccoli to mac and cheese. • Beans count as one of your five-a-day, so add to stews with veg. Baked beans count too!

LESS THAN 99 CALORIES

& NO ADDED SUGAR

Contains naturally occuring sugars

â&#x153;&#x192; Valid from 10/01/2018 until 06/02/2018

65p off MĂźllerlight Greek style 4 pack Terms and Conditions: This coupon has no cash redemption value and can be redeemed only once either in-store or online. Only one coupon per transaction. Hand this coupon to the Tesco checkout operator to receive the benefits as above. Offer ends 23:59:59 on 06/02/2018. Valid in the UK and IOM only and across all Tesco stores. Offer is subject to availability. Copied, damaged and defaced coupons will not be accepted. This coupon is, and shall remain the property of Tesco Stores Ltd and is not for resale or publication. For full terms and conditions, please refer to Tesco.com/clubcard/help/terms-and-conditions

9 913960 970652

LEFTOVERS

MAKE MORE OF IT Simple, inventive ways to use up your lef tover ingre dients CELERIAC

ROASTED CELERIAC SOUP *Drizzle a little oil over chunks of celeriac, onion and other root vegetables (such as carrots, potatoes or parsnips). Season and bake in a hot oven until tender, then blend with vegetable stock and a splash of milk until smooth. CHICKEN, CELERIAC & RED ONION TRAYBAKE Put chicken thighs, diced celeriac and red onion wedges in a roasting tin. Toss with thyme, oil and wholegrain mustard. Season and roast in a hot oven until cooked through.

Original recipe p14

Original recipe p71

Original recipe, p48

COCONUT MILK

VEGETABLE KORMA CURRY Soften sliced onion, garlic and ginger in a little oil, then stir in korma curry paste, coconut milk and a little vegetable stock. Simmer for 10 mins, then add mixed frozen veg and cook until tender. TROPICAL SMOOTHIE Blend coconut milk, chopped fresh mango, chopped banana and a few ice cubes with a squeeze of lime and honey to taste.

RECIPES EMMA FRANKLIN PHOTOGRAPHY ADRIAN LAWRENCE, TESCO ARCHIVE FOOD STYLING KATHY KORDALIS PROP STYLING JENNY IGGLEDEN

CELERY Original recipe p58

Original recipe p68

PICKLED CELERY *In aQUICK saucepan, heat equal quantities cider vinegar and water with a pinch of salt and sugar, a bay leaf, some black peppercorns and crushed chillies. Add sliced celery, bring to a simmer, then remove from the heat. Leave to cool, then chill in the fridge. Serve with cheese or ham. ORANGE & FETA SALAD Toss thinly sliced celery and orange segments with chopped fresh dill, olive oil, a little orange juice and some seasoning. Top with feta and toasted walnuts.

DICED CHORIZO

CHORIZO & ONION TORTILLA Fry chorizo, chopped spring onion and cooked, chopped new potatoes in a little oil in a lidded nonstick frying pan. Pour over beaten egg. Season, then cover and cook gently until set. LENTIL & CHORIZO SALAD Fry chorizo, then toss with warm cooked green beans and puy lentils. Stir in halved cherry tomatoes and sherry vinegar. Season with black pepper.

FILO PASTRY

FILO MUSHROOM TART *Brush filo sheets with melted butter and layer on a baking tray. Fold over the edges to make a border. Bake until crisp; let cool. Spread with ricotta mixed with pesto. Top with fried mushrooms. FILO-TOPPED APPLE PIES Cook peeled, diced Granny Smith apples in a pan with a little water and sugar until tender. Transfer to large ramekins. Top each with a scrunched filo sheet, brush with melted butter and bake until golden. Dust with icing sugar.

For more leftovers recipes, visit tesco.com/realfood

PROMOTION

The great escape Beat the winter blues and look ahead to a getaway that needn’t break the bank, with a little help from Tesco Clubcard

MONEY SAVER

fter all the excitement of Christmas, you’d be forgiven for feeling a bit flat in January – but it's the best time to start thinking ahead to your travel plans for the year. Will you venture to faroff beaches, vibrant cities or fun-filled resorts? Wherever you go, don’t forget Clubcard can make your money go further. With a little help from Clubcard Reward Partners, you can turn your Clubcard vouchers into big savings on flights, hotels and much more. As a thank-you for shopping with Tesco and for being a Clubcard holder, we give you one point for every £1 you spend in store or online. We then turn your points into vouchers that we send out to you every three months. You can spend the face value of your vouchers in store or online on your weekly shop. Or you can make even bigger savings with one of our many Clubcard Reward Partners – like the three below, who could help save you money on your next getaway.

This New Year, use your Clubcard vouchers at the till to get money off your shop.

FORGOTTEN YOUR CLUBCARD…?

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Flying high

All aboard

Hotels.com Book the perfect stay with Hotels.com, whether it’s a city break, family holiday or romantic getaway. Turn £5 in Clubcard vouchers into £15 to spend at Hotels.com.

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…then use the app! Take your Clubcard with you wherever you go when you download the app to your smartphone. Use it to collect points if you don’t have your Clubcard handy, to check your balance, or to access your vouchers to use at the checkout. Visit the App Store or Google Play to download.

Join today

To find out more, visit tesco.com/clubcard

BRIGHTEN UP

r u o Col

y p p a h me

we r to o p e h s t u our ha one and yo l o c f sh o er right e h t A spla r calm k o c i c P i t . mood energe e r o m r, happie

oes the sight of golden daffodils lift your spirits when you’re having a bad day? Is there a navy-blue jumper that always makes you feel good? There's a reason. ‘Colour can inspire you, balance you, give you confidence, even cheer you up,’ says Alison Standish, a colour therapist and author of Know Your Colour Personality (CAN). She adds that just by painting or adding colour to a room, or even wearing a certain shade, you can change your outlook on a situation. ‘Red is the colour of power and heat, for example,’ she says. ‘Put on a red top and see if you feel warmer than if you wore another colour. Similarly, green can subconsciously make you feel more relaxed.’ Whether you’re looking to make the right impression at a job interview, shake off the January blues or just relax, check out our guide on how colour can make a difference.

AMBITION

e your chang fe e l could stant n i n a in

ENERGY

JOY

INTELLIGENCE

BALANCE

OPTIMISM

BLUE

The colour of soothing and reflection ‘Blue is the world’s favourite colour and the colour of the mind. It affects us mentally rather than physically, like energetic red does,’ explains Angela Wright, colour psychologist and author of The Beginner’s Guide to Colour Psychology. ‘It’s great to use for that area of the living room where you sit to read a book. ‘The higher the saturation, the darker the colour,’ Angela adds. ‘A paler blue soothes the mind, aiding concentration. A very strong 78

blue, such as royal blue, is more serious but encourages us to feel confident.’ It’s one of the best colours to wear for a job interview because it exudes trust and inspires confidence. ‘If you want to help children with their homework, set the computer desk in front of a rich blue wall in a room complemented by warm yellow accessories. The blue will focus their mind and the yellow really helps stimulate and invigorate’, advises Angela. Blue is also thought to be the colour of communication, so it makes a great basis for a colour scheme in a meeting room or office.

WORDS ALISON PALMER PHOTOGRAPHY TOM REGESTER ILLUSTRATION KATE WILSON STYLING AGATHE GITS

Pebble side table, £29 In blue 303-7653 Adjustable desk lamp, £16 In blue 264-7436 Tate armchair with scatter cushion (not shown), £349 In teal 239-1735 Large black lantern, £20 641-8849 Mini metal hurricane lantern, £10 623-5124

BRIGHTEN UP

YELLOW

BETTER TOGETHER Colour-match your home

The shade of optimism Getting ready for work in a yellow bedroom should set you off feeling creative and ready for the day ahead. Alternatively, work the colour into your wardrobe – a yellow scarf or handbag can lift the spirits. A yellow accent could also boost your children’s confidence – try a bright throw on their bed or some yellow cushions so they start their day with a sunny outlook.

Grey and yellow

Print your favourite holiday photos in black and white, then frame them with yellow cardboard mounts in simple matt black picture frames. Hang them near your desk so you feel inspired.

Wear

Make

Rimmel Nail Polish in Chin Up Buttercup, £3

Muted tones work well with bright pops of colour; slate grey and yellow is the ultimate contemporary combo.

Green and copper

Buy Set of three hexagonal shelves, £15 511-0487

Buy

RED

F&F knitted red pompom hat, £4

The colour of passion

195-5425

OK, so red is the colour of danger, but it also symbolises warmth and energy. Try it as an accent colour against a calm, neutrally decorated room. It promotes sociability, conversation and can even help increase our appetite – so choose red flowers for your dining table, or hang a red picture in the room you socialise in the most. It could act as a talking point. Summoning up the energy to head to the gym? Entice yourself out by lacing up a pair of bold red trainers, grabbing a red water bottle or pulling on a red T-shirt. Wearing red is a statement and inspires confidence – but too much of it can be overkill for an interview (or a first date). Opt instead for red nails or a coat you can remove.

Copper is a great accent colour for a rich heritage green and lends a warm but modern edge to a traditional scheme.

Wear

Max Factor Lipfinity long lasting lipstick in Always Chic, £9

Navy blue and pink

Make Add some warmth to your kitchen or dining room by painting the tops of wooden chairs with red paint. Wrap each spar with masking tape where you want the paint to stop, paint, then remove once dry to give a clean finish.

Introduce a lighter, fresher note of the palest pink to a deep, dark and mysterious navy blue.

The power of plants Houseplants aren’t just greener y – they interact with your body, mind and home in many positive ways

erns, cacti, palms – they’re everywhere: in shops, cafes and on Instagram. We love a pleasing pop of green, and there’s something satisfying about nurturing a plant. Indoor plants are affordable, easy to care for and bring a natural, welcoming feel to a room… they’re good for you, too. Houseplants such as the peace lily and mother-in-law’s tongue are some of the best at purifying the air and filtering out pollutants. No wonder it’s claimed houseplants help us sleep better, concentrate more and improve our skin. But which one is right for you?

Discover the latest houseplant ranges in your local store

GROWING TREND

How do I pick a good one? Veronica Peerless, author of How Not to Kill Your Houseplant (DK), advises you check that the plant you’re buying has a good shape and leaves that are green and fresh, with no signs of pests or disease. The compost should be moist, not soggy or dry, and with nothing growing out the bottom of the pot.

I don’t have green fingers! Don't worry. Houseplants that store water in their leaves, such as cacti and other succulents, are easier to keep alive than ferns and palms – you just need to water them when the soil is dry. Veronica recommends cacti, spider plants and mother-in-law’s tongue.

Any styling tips?

WORDS GABRIELLE NATHAN PHOTOGRAPHY TOM REGESTER PROP STYLING AGATHE GITS

Sophie Lee, founder of indoor plant company Geo-Fleur, has some great ideas: ‘It’s easy to create a #plantshelfie. Simply arrange a variety of succulents and cacti on a shelf in height order, displaying them in mixand-match pots. There’s also a huge trend for ceramic hanging planters and suspended macramé plant hangers – those knotted rope hangers that are so ’70s! Or opt for knotted cotton macramé plant hangers, which are perfect to hang in a window.’

HOW TO CREATE A SIMPLE TERRARIUM 1. Find a clean glass vessel, such as a large jar or vase. 2. Choose your plants – miniature succulents and cacti all like dry conditions, so are perfect for terrariums. 3. Put a layer of houseplant compost, mixed with a little alpine grit, at the bottom of your jar or vase. 4. Plant your chosen plants into this layer. 5. Carefully add a layer of alpine grit or fine gravel. 6. Water sparingly.

CHOOSING THE RIGHT ROOM ‘Location is important when displaying houseplants,’ says Veronica. ‘Check your plant’s needs and put it in a place that suits it best. Bear in mind light, heat and humidity.’

Decorate the kitchen

Improve the living room

On your desk

Most lounges can house big plants, so opt for something like a yucca or a palm, which can cope with a range of temperatures and prefers bright, indirect light. Match with smaller plants on shelves. Other good choices are a fiddle leaf fig, swiss cheese plant and kentia palm.

Whether you work at home or in an office, a low-maintenance plant such as a bromeliad, will brighten your desk and create a positive work environment.

Cacti and succulents adore sunshine and can cope with warmer temperatures, so put them on worktops, or group on a tray on your kitchen table.

Check your local Tesco store for details on its plant ranges or visit tesco.com/direct

Add to the bedroom Plants can relax you and help you sleep better (peace lilies, for example, increase humidity in a room, which helps with breathing), so position them around your bedroom. If the room doesn’t get much light, opt for plants that have larger leaves.

Try the bathroom ‘Many plants love the humid conditions here,’ says Veronica. Hang an asparagus fern from shelves for a modern look and place a Hindu Indian rope plant near a window, as it needs lots of light. ‘Its evening scent is perfect for a relaxing bathtime,’ says Veronica.

PLANT CARE

Houseplants benefit from regular leaf misting using a trigger spray. This clears them of dust and dirt and increases the humidity. But be careful not to soak the leaves, as this could lead to mould. 81

Breastfeeding is recommended for the first six months of life. Please speak with a healthcare professional before introducing solid food. *All promotional prices, 2 January to 12 February 2018

PROMOTION

Weaning fun Start weaning your baby on delicious Cow & Gate breakfast cereals, fruit purées and meals

ive your little one a tasty breakfast every day. Cow & Gate has a range of delicious products that they’ll love. How about a bowl of Multigrain Banana Porridge with a spoonful of Apple, Strawberry & Banana purée from a handy pouch mixed in? When lunch comes around, reach for a jar of Tasty Tomato & Courgette Pasta with pieces – it’s just one of the

QU IC K & E A SY G UI D E T O W EANI NG Get a free 5 Step Weaning Plan, filled with tips, advice and recipes to take you from first spoonfuls to three meals a day. Visit cowandgate.co.uk/my-plan

PROMOTION * Based on a survey of 559 UK parents given the product in March 2017. **Promotional price, 3 January to 13 February 2018 (RRP £8). ***Promotional price, 10 January to 30 January 2018. †Promotional price, 11 January to 29 January 2018 (RRP £30)

many recipes your little one can try as they explore new tastes and textures. With so many fab flavours to discover, you can help them find their favourites from the start. Cow & Gate Cereals: Stage 1 (125g), and 2 (200g or 250g), two for £3*; Stage 2 Jars (200g), 12 for £6*; Fruit Pouches, Singles (100g), six for £4* /cowandgateuk @cowandgate @cowandgateuk

Bundles of joy Head to store to find great offers on essentials for your little one during the Baby Event, 11-29 January

J OI N T HE TE SC O B AB Y C L UB Enjoy great savings, prizes, expert advice and recipe ideas. Sign up at tesco-baby.com

TI NY WRI GGLERS

FU LL OF FRUI T

As soon as your baby starts to crawl or even take those first wobbly steps, changing time gets particularly tricky. Pampers Baby Dry nappy pants are quick and easy to pull on a wriggling toddler, thanks to a stretch waistband and all-round comfortable fit. Plus they come with Pampers’ promise of 12 hours of dryness. Nine out of 10 UK parents would recommend them*. Pampers Baby Dry Pants Size 4, Essential Pack, £4/40 nappies**

Introduce your baby to fruit flavours with these pots of creamy fromage frais, made using real organic fruit purées. With no refined sugar and nothing artificial, they’re ideal for weaning. Little Yeos Fromage Frais Strawberry and Raspberry, £1.65/ 6x45g or 2 for £3***

GET SET, GO The clinically proven anti-colic system is integrated into the teat. As your baby feeds, the valve on the teat flexes to allow air into the bottle instead of your baby’s tummy. Philips Avent Classic+ Newborn Starter Set, £10†

WELLBEING

Lagom [ là¥gom ] is a Swe dish word meaning ‘just the right amount’. The Lexin Swe dish-English dic tionar y def ines lagom as ‘enough, suf f icient, a de quate, just right’

he Danish term ‘hygge’ – meaning cosiness and comfort – was everywhere in 2017. This year, however, is all about the Swedish word ‘lagom’. Follow its rules of ‘just the right amount’ and you’ll learn that being frugal and fair, while still having enough, creates the ideal balance. So ditch overblown promises to change the world, your appearance, life and relationships, and learn how to take lagom steps to satisfaction in 2018.

Health • Did you know that vegetarians are 31 per cent less likely to experience stomach problems than meat eaters? But you don’t have to go totally veggie to reap the benefits. ‘Just one or two meat-free days a week probably means you’ll eat more pulses, wholegrains and vegetables, which will up your fibre intake and ease your digestive system,’ says Suzie Sawyer, a clinical nutritionist. (Check out our veggie midweek meals, page 61). • Don’t pledge to make new, complicated meals – keep things simple. Jamie Oliver’s book 5 Ingredients (Penguin) offers ideas for fresh, easy, vitamin – and mineral-packed meals in minutes. • Cutting out food groups completely to lose weight is miserable and often makes you crave what you ‘can’t’ have. Instead, aim to have the right amount of all food groups. ‘Go for a fist-sized portion of protein - lean meat, fish - and a palmsized portion of carbs, then fill the rest of the plate with vegetables,’ Suzie advises. ‘Aim for a “rainbow plate”, filled with lots of colour.’ A 2015 study of

people who ate this way found they cut their daily calorie intake by between 12 and 16 per cent, or up to 279 calories. • Promising yourself that you’ll hit the gym four of five times a week is not feasible for most of us, but you could squeeze in 15 minutes of HIIT (high intensity interval training) at home. No equipment is necessary: you do repetitions of different exercises (such as star jumps, press-ups, sit-ups) for 30 seconds only – but with very little rest in between. Look on YouTube for videos you can follow.

Happiness • According to the BMC Public Health journal, doing a good deed improves mood and life satisfaction, and decreases your chances of becoming depressed. There might not be time in your schedule to volunteer at the local day centre or lead a Brownie pack, but try doing a small good deed each day – such as telling someone’s manager how well they’ve served you in a shop, popping spare change into a charity box, or saying ‘good morning’ to a stranger. • Giving to charity regularly doesn’t have to mean filling in paperwork or setting up a direct debit. Download the chariTablebookings.com app: every time you use it to book

WELLBEING

WORDS ALISON PALMER PHOTOGRAPHY GARETH MORGANS PROP STYLING AGATHE GITS

a table at one of 8,500 UK restaurants or 250,000 hotels worldwide, £1 will be donated to a charity of your choice for every diner/guest in your party. • You can’t save the world single-handedly but you can reduce your carbon footprint. Wash clothes at a lower temperature, take shorter showers, turn down the heating, recycle more, buy Fairtrade, mend things, switch lightbulbs to halogen versions… Feel good with every little act! • Stuck in a rut? Sometimes a fresh challenge is enough to give you a boost. A new activity or hobby has positive effects on wellbeing for 80 per cent of us, according to research; 24 per cent feel proud and 18 per cent more confident. What’ll it be? Spanish? Sewing? Skating? See learndirect.co.uk for ideas. Another simple fix: ‘Last thing at night, write down a single thing you enjoyed most about the day, then what you’re looking forward to most tomorrow,’ says Linda Blair, clinical psychologist and author of The Key To Calm (Hodder & Stoughton). ‘It makes you grateful and puts you in a good mindset to go to sleep.’

Home • You can increase happiness at home by having more fun with your kids. Children laugh about 200 times a day; adults an average of just 15 times. So do something together that will make you all giggle – watch a funny film, see who can tell the most stupid joke, or play a game like Pie Face! or Twister. The more fun the children have with you, the more time they’ll want to spend with you. Win, win. • Who wouldn’t ask for a more harmonious family? Actually, it doesn’t take going on a dream holiday to feel togetherness; just choose one night when you can all sit down to eat as a family, and

stick to it. ‘Family mealtimes encourage debate and laughter – and it’s those simple traditions that form children’s fondest memories,’ Linda Blair explains. ‘Kids need structure, and they love knowing that Wednesday is family pizza night.’ • Aiming to find more ‘me time’? ‘Bringing yourself into a calm space for just 10 minutes can alter the way you deal with everything life throws your way,’ says Linda. For just 10 minutes a day, sit somewhere quiet – no gadgets, no music, no TV – and just think, muse, breathe and be grateful. ‘It gives you a chance to reassess, consider problems more deeply and ground yourself.’

£10,000

in prizes to giveaway Win a bedding bu ndle worth over £2 00 50 prizes to be won!

Sleep in style At Silentnight we know the secret to a great night’s sleep. Whether it is a relaxing bath before bedtime or a warm and cosy duvet to keep you snug whilst you sleep, we’ve got it covered.

our bedding is made with the softest cotton for ultimate comfort n

Silentnight cotton rich grey check duvet set (160-9710), natural 2 pack hand towel (117-1284) and grey 2 pack bath towel (334-2082)

Silentnight grey 2 pack hand towel pair (634-8125) and bath towel pair (334-2082)

Our brand new collection of Silentnight bed linen is now available at Tesco. Designed for both comfort and style, our fitted sheets have the ultimate accreditation from Good Housekeeping and our duvet sets have been made with the softest cotton, guaranteeing a truly sumptuous sleep. Our soft and fluffy velour stripe towels will help to keep you warm, dry and cosy after a relaxing bath before bedtime. And not to mention our pillows and duvets which have been designed to provide comfort, support and warmth. They’re even made right here in the UK*.

Silentnight cotton rich blue stripe duvet set (636-4841) and cotton rich white sheet (176-3337)

£10,000

in prizes to giveaway! • Win a bedding bundle worth over £200 • We have 50 Prizes to be won As the UK’s most trusted bed brand, we know all of the ingredients for a great night’s sleep That’s why we’re giving away 50 bedding bundles including pillows, duvets, towels, bed linen and much more, to help you feel rested and re-energised for the day ahead.

Simply register your details at silentnightcompetition.co.uk for a chance to win!

*Selected products only

APP

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ROVED 2018

Our new bed linen collection is now available in-store and online at tesco.com/direct

Terms & Conditions - The prize draw is open to UK and Ireland residents aged 18+. Normal exclusions apply. The closing date is 23:55 on 12th February 2018. There will be 50 randomly drawn winners. Free entry with no purchase necessary. Internet access required. Winners will be sent double in size. Prizes will be despatched up to 30 days after the closing date. Your details will not be shared with third parties. By entering this competition you are agreeing to receive marketing communications from Silentnight and Comfy Quilts (under license). You may unsubscribe to these emails at any time.

Make a commitment this year to improve your b eaut y routine. These 10 simple changes are so easy to make you won’t want to break them MOISTURISE ALL OVER – EVERY DAY

DITCH OUT-OF-DATE PRODUCTS Beauty products have a shelf life, just like food. Not only will an old mascara or concealer not work, they’re also likely to have bacteria. Replace mascara after three months, eyeliner and eye shadow after six to 12 months, and lipstick after 18 months. The expiry date for foundation, powder and other makeup is 12 months. Check skincare for expiration dates; if it doesn’t show one, bin it after a year. 88

If you don’t use an oil or lotion after bathing, start now – a daily application will make all the difference to your skin. An oil like Scosmetics Body Oil Aloe, £3, applied to damp skin will help lock in moisture. If you bathe at night, get a double moisture hit by applying a thick lotion or butter. Calcot Manor The Lazy Evening Moisture Soufflé, £6, is enriched with sweet fig and chamomile to aid sleep.

BEAUTY

USE AN SPF SUNSCREEN DAILY Wearing sunscreen might be the last thing on your mind when it’s dark and cold outside, but if you want your skin to look plump and line-free for longer, UV protection is essential – even in winter. UV levels are lower, but UVA rays, those responsible for ageing your skin, still penetrate light cloud and window glass, so use a moisturiser with no less than SPF15. Nivea Q10 Plus C Day Cream, £10.95, will keep skin hydrated, smooth and protected.

BE KINDER TO YOUR HAIR

WORDS SARAH COOPER-WHITE PHOTOGRAPHY PIXELEYES ILLUSTRATIONS JODIE SMITH

Brushing, blow-drying, colouring, styling and straightening take their toll on hair, weakening its proteins, which can lead to brittleness and fragility. For hair that’s been frazzled by heat and chemicals, use a deep conditioning mask once a week. We love Toni & Guy Damage Repair Mask, £7, which infuses hair with moisture. Give your hair a rest from heat styling a few times a week.

TRY SOMETHING NEW Orange lippy may not be your first colour choice but it's warm undertones will brighten skin tone. Try Rimmel Moisture Renew Lipstick in In Love With Ginger, £6.50. Then freeze your makeup in place with a spray of Rimmel Face #Insta Fix & Go 2-in1 Primer & Setting Spray, £7.

TIDY UP When was the last time you washed your makeup brushes? Dirty brushes harbour product build-up, dead skin and lots of bacteria, so you need to wash them at least once a month. Try a gentle wash like Johnson’s Baby Gold Shampoo, £2.25; wet the brush in warm water, then lather up with the shampoo. Rinse until the water runs clear then leave them upright to dry. Need new brushes? Try Real Techniques Flawless Base set, £21.

TRIPLE CLEANSE A good cleansing regime is vital to reduce spots, blocked pores and skin ageing. Try a triple cleanse: remove eye makeup with Garnier Simply Essentials Soothing 2-In-1 Make-Up Remover, £2.50. Then use a face wash like Simple Water Boost Micellar Facial Gel Wash, £4.75. Finally, apply Pond’s Cold Cream, £4, and remove it with a muslin cloth or flannel for a light exfoliation.

LOOK AFTER YOUR FEET Keeping feet sweet will mean less hard work when sandal weather returns. Use a pumice or file like Scholl Dual Action Foot File, £5, on dry feet to remove hard skin. Clip toenails in small sections, rather than snipping off in one go, with special clippers like Profoot 360 Nail Clipper Adult, £4.50. Lather on an intensive cream: try Scosmetics Dry Skin Moisturiser For Feet, £4.20, a rich formula that seals in moisture and softens hard patches.

IMPROVE YOUR SMILE Forget Botox. The easiest way to look fresher is to take care of your smile. Use dental floss to remove plaque; try Oral-B Satin Floss, £1.70. Swap your manual toothbrush for an electric one like Oral-B Vitality Plus White & Clean electric toothbrush, £40. Use a toothpaste that will remove plaque and protect gums and enamel, such as Colgate Cavity Protection Toothpaste, 80p, and visit your dentist every six months.

BOOST YOUR SKIN A weekly facial will keep skin in tip-top condition. Try Clean & Clear Morning Energy Skin Brightening Daily Facial Scrub, £4; with papaya and lemon extracts, it will leave skin cleaner and brighter. Then use a L’Oreal Pure Clay Detox Mask, £8. Concentrated in minerals renowned to help clarify complexion, you’ll see instant, visible results. Find these beauty products in store or online at tesco.com/beauty

TRIED AND TESTED

CLEAN SWEEP Cleansing, toning and refreshing in a simple swipe: that’s what micellar waters claim to do. Our testers try some out… L’ORÉAL PARIS MICELLAR WATER, £6 Lucie This one left me with clean, fresh-feeling skin and no oily residue at all. It removed mascara and longlasting lipstick easily. Jenny Brilliant at cleansing my face and good at removing minimal makeup. Would be handy for a quick refresh before going out after work. Naomi This did a really good job of removing my makeup and I liked how fresh my skin felt afterwards. SIMPLE MICELLAR CLEANSING WATER, £6.95 Lucie Excellent at removing dirt and makeup, and my skin felt clean for ages. It had no scent, which I prefer, and is ideal for sensitive skin. Jenny This contains skin-boosting vitamins B3 and C, but was still gentle on my skin. Very good at removing makeup and left no residue. Naomi This one removed the most dirt, but I’d have preferred it to have more of a fragrance.

PHOTOGRAPHY PIXELEYES

COSMETICDERM MICELLAR CLEANSING WATER, £3 Lucie My favourite. Made my skin feel amazing – so clean and fresh. I’ll be using it regularly. Jenny My skin felt fantastic after every use, and it was excellent at removing makeup. I’ll definitely use it again. Naomi After trying this, my skin felt amazing. It calmed my complexion and left it perfectly moisturised. GARNIER SKINACTIVE MICELLAR CLEANSING WATER, £5 Lucie Even though this was very good at removing dirt and makeup, it didn’t leave my skin feeling as fresh as the others. Good; not my fave. Jenny The oily film this one left on my skin didn’t feel nice. It was effective at removing makeup, but my skin didn’t feel very clean. Naomi This one was really moisturising on my dry skin, but still removed dirt and makeup effectively.

TO P

OUR PANEL Lucie Tobin, 50, from Norfolk, likes a quick and easy routine that leaves skin feeling good.

Jenny Jowett, 44, from Cardiff, prefers to use natural skincare products.

Naomi Hutchinson, 26, from London, loves products that put moisture back into her skin.

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

All you need isÉ

a hula HOOP Want to have a healthier, more a c tive 2018? In our brand new regular feature we’re making f itness fun and work for you. This month Kate McLe o d, 30, tries hula hooping

PHOTOGRAPHY TERRY BENSON HAIR AND MAKEUP OLIVIA FERRER

love to work out but quickly get bored with the gym and running. For me to stick with exercise it needs to be fun; I’ve tried lots of classes – I’m always first to sign up when something new comes along – so I jumped at the chance to try hula hooping. I had a hula hoop when I was little but wasn’t very good at it and hadn’t touched one since, so I was dubious I’d keep a hoop up long enough for it to be a workout… beyond bending down constantly to pick it up! It was interesting to see how much the retro hula hoop has evolved: you can get weighted ones now, which are easier for beginners, and some hoops are collapsible, meaning they’re practical to transport.

FITNESS

Kate’s hula hooping diary WEEK 1 My lesson with Obie, who’s a professional hula hoop teacher, is amazing! Her enthusiasm is infectious and, with her help, I’m soon hula hooping away for, well, not long, but it stays up for a bit. I leave the lesson with an aim to hula hoop for 10 minutes and want to practise at home but our flat’s too small, so I drag my boyfriend to the park a few times a week. I’m using a weighted hoop, which is easier to keep up – but it bruises my hips so I move on to a normal, lighter hoop, which definitely takes more work.

as I’m hooping, meaning I’m working my legs too, which is a really impressive trick!

WEEK 3

OBIE’S TOP TIPS

I go back to my hometown in South Africa for a wedding. My boyfriend is surprised to see me folding and packing BOTH my hoops. But it’s sunny there, we’ll be outdoors and with friends – the perfect time to practise. I spend one day by the pool, sunbathing, chatting… and teaching my friends to hula. We hardly notice we’re working out and by the end of the holiday I’m keeping the hoop up for seven minutes at a time.

Obie Campbell is a Hoop Tone instructor. Find online tutorials and more at hooptone.com. Pick a hoop that’s hip height, or you won’t be able to control it. Channel your inner child and don’t be embarrassed to fail – practise makes perfect! Ready to start? Stand legs hip-width apart, tuck in your belly button and squeeze your bum. This will ensure a strong core to help you keep the hoop moving. Give the hoop a good shove to one side, push your hips forward and GO! Don’t move side to side; gently move your hips backwards and forwards to keep the hoop going. Look up, not down, and keep breathing or the hoop will drop. Practise in both directions. You’ll naturally have a direction that’s more natural for you, but you should aim to master both. Practise four or more times a week; it’ll help tone your abs, bum and thighs, and improve your core strength too.

1 2 3

WEEK 2 I keep reminding myself of Obie’s tips as I hula: move back to front (not side to side), keep breathing and look up. I’m soon building up to four or more minutes. It’s exhausting, but I love that I’m feeling fitter all the time. I watch a few online videos to inspire me further and I’m soon hooping on my arms, too – which is easier than it looks. I even turn

WEEK 4

4 5 6 7

I’m nearly there! I go to the park with my bestie one Sunday and manage to hula hoop for 10 whole minutes. It feels so good. I now ofcially love hula hooping. My core feels stronger, my arms are more toned and I’ve laughed so much too. I’m continuing with this – I’m now a hula girl…

KATE’S VERDICT

The get-fit kit Dumbbells 1kg £3; 2kg £4.50; 3kg £6. Available in selected stores

Kate wears: Stripe print crop top £8 606-7491 and leggings £10 603-3111 (each available in sizes XS-XXL); Jersey knit runner trainers £12. All F&F

Hula hooping is easier than you’d think and makes for a great workout. It’s fun too, which is a big plus for me. Online videos inspire me to aim for new targets and keep me motivated.

Core balance fitness hula hoop £12.99 teal 678-8591 purple 167-7362. Available from

Yoga mat £6. Available in

tesco.com/direct

selected stores

Do YOU want to try a new workout? Just email us at tesco.mag@cedarcom.co.uk

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.

MONEY

Don’t be a

FINANCIAL OSTRICH! WORDS SARAH JAGGER ILLUSTRATION GARRY PARSONS

G ot your hea d in the sand? Here’s how to fa ce your f inances and kno ck them into shap e

BUDGET, BUDGET, BUDGET Write everything you spend down in a notebook for a month. Yes, everything. There are free budgeting apps you could use, but in a Royal London study 74 per cent of respondents found the act of writing down every penny they spent encouraged them to think more about their finances. Break down your outgoings into fixed bills (such as mortgage, rent or loan repayments) and variable costs (such as takeaways and going out). If the total is more than you earn, look to cut out non-essentials; you’ll be amazed how much you save. Buying lunch every day could be costing you £25 a week; make your own and you could save hundreds of pounds a year.

LOOK FOR A BETTER INSURANCE DEAL

Never accept your renewal quote! Comparison website GoCompare says people who’ve never switched pay an average of £144 more a year for car insurance and £113 more for home insurance. Avoid paying monthly too, as you could pay up to 20 per cent more through credit charges over the year.

CHECK YOUR BALANCE If your boiler broke tomorrow, would you have the money for a new one? It’s scary but, if you have little or no savings, this could be a real problem. To keep a reasonable level of savings, you should aim to put away at least 10 per cent of your takehome pay. If you have trouble saving money, take a look at your incomings and outgoings (see left) - a few small changes can tip the balance and leave you with money left over each month.

PLAN FOR THE FUTURE The full state pension – currently £159.55 a week – is unlikely to sustain you in retirement. Personal pension schemes are extremely tax-efficient: if you’re a basic-rate taxpayer, the government tops up what you pay by 25 per cent. And the earlier you start the better. Visit moneyadviceservice.org.uk/en/tools/ pension-calculator for an idea of the income you’ll get. If you’re over 55 and own your home, you could boost your income with an equity release scheme, which lets you take out a large cash sum via a lifetime mortgage, or regular small amounts with drawdown plans. Ensure the firm you use is a member of the Equity Release Council.

GIVE YOUR MORTGAGE AN MOT

When did you last review your mortgage? ‘If you’re paying more than 3 per cent interest, you’re paying too much,’ says Ray Boulger from mortgage brokers John Charcol. ‘Interest rates are rising but it’s not too late to lock in to a cheap fixed rate.’ Ray suggests you ask your lender what they can offer, then check what other remortgage deals are available on a comparison site. Many come with a free valuation and free legal fees. 95

PRIZE DRAW

WIN

a luxury holiday for two to Cyprus

Enjoy Mediterr anean Sea views from your room

beautiful Relax at the five-star hotel’s ches bea ate priv gardens and

We know that when it comes to holidays you want to find the perfect place – and thanks to loveholidays we’ve found just the spot. We’ve teamed up with them to offer you the chance to win a perfect seven-night holiday for two to Limassol, Cyprus. Amathus Beach Hotel Limassol is one of the leading hotels in Cyprus and has been getting it right since 1973. Ranked among the top hotels on the island, this luxury five-star hotel boasts serene tropical gardens, a gorgeous spa, two outdoor pools and a large indoor pool, plus two secluded private beaches. Guests can create their own memorable holiday at this beautiful resort thanks to amazing five-star amenities. There’s a wide choice of activities, including water sports,

tennis and fitness classes, plus a packed entertainment programme. Choose a spot on one of the private beaches or burn off energy in the family pool with its two water slides. At the end of day enjoy the sunset as you sip a cocktail from one of the excellent bars. Food options are outstanding, with a range of restaurants offering anything from simple Mediterranean fish dishes to the finest international cuisine; alfresco dining is an option too; the choice is yours. loveholidays offers a bespoke way of searching for your ideal getaway by helping you personalise your holiday with ultimate flexibility; book knowing your trip is ATOL protected. For your chance to win, follow the link below. The one lucky winner could be you!

FOR YOUR CHANCE TO WIN, VISIT tes.co/limassol by 11.55pm on 7 February 2018. Prize draw is open to UK residents aged 18+. Normal exclusions apply. Closing date is 11:55pm on 7 February 2018. Only one entry per household. There will be one randomly drawn winner. Prize is for two adults (18+) staying seven nights at Amathus Beach Hotel Limassol, Cyprus, on a half-board basis (breakfast and dinner daily), sharing a twin/double superior room with sea view. Prize includes economy return flights from a UK departure airport local to the winner that offers direct flights to Larnaca airport in Cyprus, taxes, one item of hold baggage per person (up to 20kg) and return airport-to-hotel transfers. Spa treatments and activities that require payment not included. Prize must be taken by 31 December 2018, excluding UK school holiday periods and bank holiday weekends, 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/limassol before entering.

PROMOTION

Time for a change Start the New Year right with an oral health routine that protects your tooth enamel every day

s 2018 begins, many people’s thoughts turn to making positive changes in their lives. One small thing that can have a huge impact is changing how you care for your oral health and protecting your tooth enamel. Enamel is your tooth’s hardworking white outer armour. It can’t be replaced - once it’s gone, it’s gone. We know that fresh fruit is good for us, but it is also acidic and can affect our teeth by weakening tooth enamel and leaving it more vulnerable to damage. Over time, enamel wear can reveal the yellow dentine layer underneath, leaving your teeth looking yellow and dull. If your diet is healthy, don’t change it, just make sure you are protecting your enamel at the same time. You can help do this by making Sensodyne Pronamel part of your daily routine. Brushing your teeth with it twice a day helps to rebuild enamel strength for strong and healthy white teeth.

vs Pronamel Daily Protection. CHGBI/CHSEN/0063/17

KE EP YOUR EN AM EL P RO TECT ED Sensodyne Pronamel is on hand to help you protect your enamel. There’s Pronamel Daily Protection Toothpaste (bottom right), £4.50/75ml, which strengthens and rehardens acid-softened enamel to give protection against the effects of acid in everyday food and drinks. Its light, minty taste will also freshen your breath. Or try new Pronamel Strong & Bright Enamel (right), £5/75ml. This toothpaste has a unique formulation that delivers minerals to actively help strengthen your enamel. It also helps polish away stains for brighter, whiter teeth*. Whichever toothpaste you choose, make sure you brush with a Pronamel Toothbrush (far right), £3/1. It’s great at cleaning your teeth but soft enough to help protect tooth enamel. When used in combination with Pronamel toothpaste, it’s a winning combination in helping to improve your oral health.

GO AHEAD

It’s

to...

…say ÔnoÕ

to that big night out with friends. Who needs to get all dressed up and spend money you don’t have when you can stay home in your PJs and have a home-made dinner while watching TV?

Whatever it takes to get you through Januar y is p er fe c tly OK with us

…buy that cosy

jumper that’s in the sale. After all,, isn’t budgeting all about saving money?

…eat a superhealthy salad for your lunch.

Then scoff a slice

Hey, fancy going out for...

to eat more fruit and veg into baking carrot cake, beetroot brownies, banana bread… Nobody says all resolutions need to be virtuous, anyway.

…put on your

new running kit

and walk to the shops to get a pint of milk. Besides, you ‘might’ go to the gym later.

…STAY UP UNTIL 3AM watching your

favourite box set. What’s the point of having the complete series if you don’t binge-watch it all in one go? 98

ILLUSTRATIONS RICHARD WILSMORE

…twist that New Year’s resolution

of chocolate cake with your afternoon cuppa.

GO WILD LIGHT LOVERS

LURPAK TASTE. LESS FAT.* NATURAL INGREDIENTS. Â®

*Compared to block butter