Tesco Magazine - June 2024

THE TEAM

EDITORIAL Content director (print)

Lauren Rose-Smith Head of food

Elli Donajgrodzki Deputy food editor

Bryony Bowie Chief sub editor

Jenny Wackett Deputy chief sub editor

Tessa Jones Sub editor Julie Stevens

Senior writer Jess Herbert

ART Art director Nina Brennan Acting art

director Jo Clark Homes art director

Melanie Robinson-White Senior art editor

Alex Whitfield Art editor Sarah Prescott

Designer Aasawari Bapat Kale

CREATIVE SOLUTIONS Senior commercial

content editor Victoria Boland

CONTENT AND PUBLISHING

Group managing editor Kate Best

Senior account director Tracy Saville

Senior account manager Lucy May

Senior account manager Renée Lo

PRODUCTION Production director

Vanessa Salter Production manager

Deborah Homden

WITH THANKS TO Liz Honour, Rachel Linstead

CEDAR COMMUNICATIONS

CEO Clare Broadbent Global transformation and development

director Christina da Silva Group business director Kate McLeod Acting group

business director Georgina Williams

Group content director Rachael Ashley

Group creative director Aileen O’Donnell

Financial director Jane Moffett

TESCO

Head of content Daniel Porter

Publishing, partnerships and content manager Gabriella Bernardelle Publishing

assistant Lulu Turner Publishing assistant

Oliver Rose Content and social media

assistant Abbie Coletta Social media and content manager Alexandra Plant Content and social media assistant Lizzie Eley

DUNNHUMBY LTD

Senior campaign manager Sandy Bruce

Campaign manager Haris Khan

Advertising sales manager Tom Glenister

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

Cedar Communications Limited, Bankside 3, 90-100 Southwark St, London SE1 0SW Tel +44 (0)20 3353 8300

Email tesco.mag@cedarcom.co.uk

Website: cedarcom.co.uk

© 2024 Cedar Communications Limited. Colour origination by Rhapsody. Printed by Mohn Media Mohndruck GmBH

For enquiries relating to Tesco, contact Tesco Customer Services on 0800 505555 or visit tesco.com/help/contact. Find answers to frequently asked questions at tesco.com/help. Follow Tesco

Lauren Rose-Smith, Content director (print)

CONTRIBUTORS

JAMIE ROBINSON

Tesco executive chef, product development, p8

JAMIE OLIVER

Good food ambassador for Tesco, p54

FATIMA TARKLEMAN

Chef and recipe developer, p40

LAURA FARRELL

Company nutritionist at Tesco, p87

Every year we celebrate Pride is a chance to learn something, to ask questions, build confidence and find new ways to make even the smallest changes for good. Our LGBTQ+ contributors talk about how we can help beyond Pride Month; turn to p40 to read their stories and give their incredible recipes a go – it’s the fried pickles that make Fatti’s tuna burgers a winner! In fact, classics with a twist is what we’re loving this issue. From supercharged ’nduja sausage rolls for picnics, p66, to addictive aubergine and halloumi kebabs for barbecues, p32, we’ve got your summer entertaining covered. Have fun in the sun!

Visit soundcloud.com/tesco-magazine for an audio version of selected features

I’M LOVING… …drizzling chocolate over Watermelon Wedges 550g, £3 (55p/100g), then freezing, for a healthier alternative to an ice cream.

Tesco magazine is published 11 times a year for Tesco by Cedar Communications Ltd. ISSN 2634-0720. All magazine enquiries should be addressed to Cedar Communications Ltd. Cedar believes in the highest standards in journalistic integrity. Please email karen.huxley@cedarcom.co.uk with any comments or complaints. Tesco magazine does not accept unsolicited contributions. Editorial opinions expressed in this magazine are not necessarily those of Tesco or Cedar, and the companies do not accept responsibility for the advertising contents. All products subject to availability in selected stores while stocks last. All prices and information correct at time of going to press but subject to change. Due to ongoing uncertainty, prices and availability may be more susceptible to change than usual. Prices quoted exclude Express stores, ROI, NI and IOM. Online prices may vary from those in store, and delivery charges apply. In certain circumstances it may be necessary to withdraw products without prior notice. Alcohol available to over-18s only. Alcohol prices may vary in Scotland and Wales due to Minimum Unit Price legislation.

PS: Happy Father’s Day, Dad x

EVERYDAY

15 Cook once, eat twice

54 Jamie Oliver

79 5 for £25

WEEKEND

19 Field to fork

26 Flavours from across the globe

40 A celebration of Pride

62 Superb picnics

71 Sweet treats

98 Treat of the week

KNOW-HOW

37 Focus on chillies

51 Mini guide to beer

93 Try the trend: Chopped salad

96 Too good to waste

SHOPPING

8 What’s in store

12 Father’s Day gift ideas

61 Essential picnicware

HEALTH & WELLBEING

85 If you make one change

87 Harness the power of plants in your diet

Stay satisfied with these crisp, fresh dishes full of flavour

Jules

ZA’ATAR PRAWN COCKTAIL JARS

BOMBAY POTATO SALAD

TORTELLONI GREEK-STYLE SALAD

CHARRED WALDORF SALAD

RECIPE INDEX

SMALL PLATES & SIDES

Bombay potato salad 28

Charred summer veg 57

Cheesy ’nduja & tomato sausage rolls 66

Devilled egg mayo 63

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

Vegetarian (free from meat and fish) Vegan (free from animal-derived products)

Herby potato pancakes 58

Za’atar prawn cocktail jars 66

MAIN MEALS

Bánh mì burgers 28

Charred Waldorf salad 20

Cheat’s courgette dhal 83

Chicken & butter bean traybake 80

Fatti’s tuna burgers with fried pickles 43

Greek-style stuffed peppers 16

Lamb koftas in tomato sauce 16

Mackerel & courgette frittata 82

Miso aubergine & halloumi kebabs 32

Rachel’s paprika-roasted cauli salad

Roasted tomato & feta toasts

Sticky pad Thai-style chicken wings

Thai-style mushroom lettuce cups 21 Tomato & coconut fish curry

Tortelloni Greek-style salad 82

SWEET TREATS & DRINKS

Cheat’s tiramisu maritozzi (Italian cream buns) 72 Chocolate cherry ‘frumpets’ 98

David’s citrus cinnamon rolls 47

Mango & Jalapeño Frozen Margaritas 28

Nectarine, blueberry & almond galette

trifle traybake

Dairy free (free from milk-derived products)

Gluten free

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

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

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

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

Alcohol For more information about responsible drinking, visit

Helping you make better choices

From eating well and taking care of yourself to reducing food waste and using less plastic, it all starts with what you put in your basket. Look out for the Better Baskets logo to help you make better choices with Tesco.

CHEESY ’NDUJA & TOMATO SAUSAGE ROLLS

TUNA BURGERS WITH FRIED PICKLES

CHEAT’S COURGETTE DHAL

STRAWBERRY TRIFLE TRAYBAKE

What’s in store

Start the summer fun with hot new buys for picnics and barbecues, and celebrate Father’s Day with treats for each and every Dad

1

‘Eating outdoors is half the fun of summer, and we’re making it even more enjoyable with our top buys. To kick off, we’ve given picnic nibbles a refresh with bang-ontrend flavour twists. If you want to save some pennies but still treat everyone, load your freezer with our new lollies. And don’t forget Father’s Day. Why not host a barbecue and check out our gift ideas, p12.’

2

3

MORE IS MORE

JAMIE ROBINSON Tesco’s executive chef, product development

Take lunch into the sunshine with these must-haves… 1 Tesco Finest Sour Cream & Zingy Lime Tortilla Chips 150g, £1.35 (90p/100g)

2 SunBlush Tomato & Garlic Flatbread 235g, £1.90 (81p/100g)

3 Tesco Finest 4 Pork Sausage Rolls 188g, £2.80 (£1.49/100g)

CHILL OUT

These fruity freezer pleasers are ready to grab as soon as the sun shines.

Pineapple, Coconut & Lime Lollies 4 x 73ml , £2.50 (86p/100ml)

Strawberries & Cream Ice Lollies 4 x 70ml , £2.50 (89p/100ml)

Fresh finds

GIN IN A TIN

Looking for a special tipple to go with your outdoor spread? Add London Dry Gin & Reduced-Calorie Tonic 4 x 250ml, £3.75* (£3.75/ltr), to your cool box. A classic mix, in a handy single-serve tin.

Head to the bakery to find freshly baked treats in berry sweet flavours –Tesco Finest 4 Blueberry, Lemon & White Chocolate Cookies, £1.80 (45p each); Tesco Finest 2 Cherry Bakewell Muffins, £1.90 (95p each).

Fit for a king

Father’s Day is the perfect excuse for cake! Serve up a special slice of Tesco Finest Lime, Passion Fruit & Mango Cake, £6.

Father’s Day 25p

16th June 2024

Tesco Stores Limited will donate £10,000 from the sale of these charity Father’s Day cards sold in Tesco stores between 13/05/2024 and 16/06/2024*.

*An equal proportion will be given to Cancer Research UK, British Heart Foundation and Diabetes UK.

Tesco Stores Limited will donate £10,000 from the sale of these charity Father’s Day cards sold in Tesco stores between 13/05/2024 to 16/06/2024. An equal proportion will be given to British Heart Foundation, registered in England and Wales (225971) and Scotland (SC039426), Cancer Research UK, registered in England and Wales (1089464), Scotland (SC041666), the Isle of Man (1103) and Jersey (247), and the British Diabetic Association, operating as Diabetes UK, registered in England and Wales (215199) and Scotland (SC039136).

*

CLEAN SWEEP

Sprucing up the kitchen is a little more satisfying since Tesco has removed the soft plastic packaging around several own-brand sponges and scourers. It’s been replaced with cardboard that can be recycled at home, which is another example of how Better Baskets at Tesco is helping you make better choices when you shop.

Non-Scratch Sponge Cleaners 6-pack* , 75p (13p each)

All Purpose Cloths 10-pack** , £1.05 (10p each)

All-inclusive picnic

The Free From range has something for everyone, including this gluten-free summer classic that’s tasty hot or cold: Free From Quiche Lorraine 160g, £2 (£1.25/100g).

Full of fruit

Celebrate the abundance of seasonal produce with this Summer Fruit Bowl 425g, £3.50 (82p/100g). Serve with ice cream for a simple pud.

STAR BUY

An easy way to one of your 5-a-day is a side of Green Beans*** 220g, 89p (40p/100g)

See how Jamie Oliver uses them in his recipe on p57.

SIDES: REINVENTED

Your favourite extras… with new flavour twists. new twist

Tesco Finest Honey Sriracha-Style Coleslaw 250g, £2 (80p/100g); Tesco Finest ’Nduja-Inspired Potato Salad 275g, £2 (73p/100g)

Father’sDay 16June

This one’s for Dad

Light up the barbecue to celebrate Father’s Day on 16 June. Make cooking prep a pleasure with a quality chopping board, keep drinks cool by the grill with golf ball-inspired ice, and finishburgerswithadrizzleofchillisauce,ifhelikesithot...

KEEP UNDER WRAPS

Shop brilliant Father’s Day gifts for the foodie in your life

He’ll have a licence to grill wearing this King of the BBQ Apron, £5

Bottle Top Popper, £3.50, is a novel gift he’ll love to show off

Champion Beer

Drinker Freezable

Tankard, £3, means no more warm pints

Clockwise from top: Barrel Charcoal BBQ & Smoker –Front Tray, £110; Dad Pint Glass, £2; Top Chef’s Chopping Board, £6; Golf Ball Ice Mould, £5; Chilli Trio Sauce, £6

TASTEOF ADVENTURE

by 11:59pm on 09/07/24

Texts charged at your standard rate

*The prize is for 4 people sharing a 2-bedroom cabin and includes a £2,500 Forest Holidays e-voucher and £500 for travel and spending money. Campaign begins on 08/05/2024 and ends on 09/07/2024. Piriteze Hayfever & Allergy Tablets contain cetirizine hydrochloride. Always read the label.

COOK ONCE, EAT TWICE

Stretch tonight’s dinner into tomorrow with these family-favourite flavours

Today’s lamb koftas… …becometomorrow’s stuffing for peppers

Lamb koftas in tomato sauce p16

Greekstyle stuffed peppers p16

Dinner tonight

LAMB KOFTAS IN TOMATO SAUCE

Serves 4 freeze sauce and cooked koftas

Takes 1 hr

Cost per serve

£2.29

2½ tbsp olive oil

1 large onion, very finely chopped

3 garlic cloves, crushed

1½ tbsp garam masala

500g pack 20% fat lamb mince

10g each fresh parsley and mint, leaves picked

and finely chopped, plus extra to serve

600g miniature potatoes, quartered

1 tsp cumin seeds

100g 0% fat Greek-style yogurt, to serve

For the tomato sauce

1 tbsp olive oil

1 large onion, finely chopped

½ tsp cumin seeds

1 tbsp tomato purée

1kg tomatoes, roughly chopped

1 Preheat the oven to gas 7, 220°C, fan 200°C.

Heat 1 tbsp oil in a frying pan over a low heat and fry the onion for 6 mins. Stir through the garlic and garam masala, and cook for 2 mins. Spoon into a bowl and add the lamb mince and chopped herbs; season. Mix well, then divide into 16 meatballs. Transfer to the fridge to firm up.

2 Put the potatoes in a shallow roasting tray, drizzle over 1 tbsp oil, the cumin seeds and some seasoning, then toss to coat. Roast for 35-40 mins until golden, crispy and cooked through, turning halfway through cooking.

3 Meanwhile, make the sauce. Heat 1 tbsp oil in the frying pan over a low heat and fry the onion and cumin seeds, stirring regularly, for 12 mins or until softened. Stir through the tomato purée and tomatoes; season. Cook over a low-medium heat for 25 mins, stirring occasionally, until the tomatoes have cooked down.

4 Pan-fry the koftas in the remaining ½ tbsp oil over a medium heat for 5 mins, turning to brown all over, then add to the tomato sauce and continue cooking over a low-medium heat for 8-10 mins until cooked through. Sprinkle with the extra herbs.

5 Set aside 4 koftas and 200g tomato sauce for the Greek-style stuffed peppers (see recipe, right). Serve the crispy potatoes with the remaining koftas, tomato sauce and yogurt to spoon over.

Each serving contains

See page 7.

Lunch tomorrow

GREEK-STYLE STUFFED PEPPERS

Serves 4

Takes 30 mins

Cost per serve £1.73

4 large red peppers, halved and deseeded

½ tbsp olive oil

250g pack microwave basmati rice

400g tin chickpeas, drained and rinsed

200g leftover tomato sauce

4 leftover koftas, roughly chopped

50g green olives, roughly chopped

10g finely chopped soft fresh herbs (such as mint and parsley)

100g Greek-style salad cheese, crumbled green salad, to serve (optional)

1 Preheat the oven to gas 6, 200°C, fan 180°C. Brush the peppers inside and out with oil, then roast, cut-side down, on a lined baking tray for 14 mins until softened but still holding their shape. Drain any juices and turn the peppers over.

2 Meanwhile, heat the rice to pack instructions. Transfer to a bowl and break up with a fork. Stir through the chickpeas, leftover tomato sauce, chopped koftas, olives and herbs. Fill the peppers with the mixture and crumble over the cheese.

3 Bake for another 10-12 mins until the cheese is golden, the peppers are tender and the filling is hot throughout. Serve with a green salad, if you like. Each serving contains of the reference intake. See page 7.

LITTLE GEM LETTUCE AND VINE TOMATOES

Salad season has finally arrived! Little Gem lettuce, a variety of romaine that has the lovely sweetness of butterhead, is an excellent base for salads. You can also use its crisp green leaves as a lighter swap for wraps. To keep your lettuce fresh, store in an airtight container in the fridge; revive any limp leaves by soaking them in iced water for an hour. Not much shouts summer quite as loudly as plump, juicy, vine-ripened tomatoes. With their vibrant colour and slight sweetness, these versatile tomatoes are equally as great eaten fresh from the punnet as they are roasted, grilled, fried, in a sauce… Store at room temperature for the fullest flavour, or opt for the fridge if you’re not ready to eat yet.

FIELD TO FORK

Make space on your picnic blanket for these summer staples

MEET THE GROWER

‘Our Little Gem lettuce is grown in nutrient-rich peaty soils, and we grow multiple varieties to give us fexibility over harvest times. When the lettuce is at its peak stage of growth, each individual one is specifically selected and handpicked, before being packed and labelled out in the field. Harvesting this way means there’s minimal time from field to shelf – giving maximum freshness and quality.’

‘ Ô My wayfavourite to eat Little Gems is from the barbecue –just quarter it, then grill it for a few minutes

CHARRED WALDORF SALAD

Serves 4

Takes 20 mins

Cost per serve £1.17

50g walnuts

2 tbsp olive oil

4 Little Gem lettuces, trimmed and quartered

5g fresh tarragon sprigs, leaves picked and finely chopped, plus an extra sprig, leaves only

2 tbsp 0% fat natural yogurt

1 tsp Dijon mustard

½ lemon, juiced

2 celery sticks, sliced into 1cm diagonal slices

150g red grapes, halved

75g vegetarian blue cheese, crumbled

1 Toast the walnuts in a frying pan over a high heat for 2-3 mins, tossing regularly, until just toasted. Tip out into a bowl.

2 Rub ½ tbsp oil over the lettuce quarters, then griddle in batches for 5 mins, turning every few mins, until evenly charred.

3 Whisk together the tarragon, yogurt, mustard, lemon juice and the remaining oil; season.

4 Arrange the griddled lettuce on a platter with the celery and

grapes. Scatter and crumble over the toasted walnuts and blue cheese. Drizzle over the dressing, scatter over the extra tarragon leaves and finish with a twist of black pepper to serve.

Each serving contains

See page 7.

Ed Clayton-Lee is the Gem crop manager at G’s Fresh Ltd in Cambridgeshire.

THAI-STYLE MUSHROOM

LETTUCE CUPS

Serves 2

Takes 20 mins

Cost per serve £1.72

1 tbsp jasmine or basmati rice

300g chestnut or exotic mixed mushrooms, chopped

1 tbsp rapeseed oil

2 garlic cloves, crushed

4cm piece ginger, peeled and grated

1 finger chilli, finely chopped

2 tbsp reduced-salt soy sauce

1 lime, zested and juiced

4 spring onions, finely sliced

5g fresh mint, leaves picked and chopped

5g fresh coriander, leaves picked and chopped

2 Little Gem lettuces, trimmed, leaves separated crispy onions and chilli oil (optional)

1 Toast the rice in a frying pan over a medium heat for 3-4 mins, tossing regularly, until lightly golden. Tip into a pestle and mortar; grind until crushed.

2 Return the pan to the heat and dry-fry the mushrooms for 5 mins, stirring, until any water has evaporated and the mushrooms start to colour.

3 Add the oil, garlic, ginger and chilli and stir-fry for 5 mins. Stir through the soy sauce and lime juice, then remove from the heat. Stir in the lime zest, spring onions, mint and coriander.

4 Arrange the Little Gem cups on a platter and divide the mushroom mix between them. Sprinkle over the toasted rice, then add crispy onions and chilli oil to serve, if you like.

Each

WIN

A FAMILY HOLIDAY*

MEET THE GROWER

‘Our tomatoes are grown in a semiclosed greenhouse, which is the only one in the UK. This gives optimum growing conditions, while focusing on efficient use of energy and CO2. By being able to maintain a Mediterraneanstyle climate in the greenhouse, our tomatoes get their distinct flavour and colour. When the skin turns orangered, we know they are ready to harvest.

‘

I think tomatoes taste best when eaten outside, on a sunny day, with olive oil and cheese

‘

ROASTED

TOMATO & FETA TOASTS

Serves 2 as a main or 4 as a snack Takes 1 hr 5 mins

Cost per serve £1.74

255g pack sweet vineripened tomatoes

4 garlic cloves, unpeeled

2 tbsp olive oil

½ tsp sweet smoked paprika

2 slices Tesco Finest white sourdough

80g Tesco Finest whipped feta with mint

10g fresh basil leaves

1 Preheat the oven to gas 3, 170°C, fan 150°C. Halve the tomatoes, then put in a snug roasting tin with the garlic. Drizzle over 1 tbsp oil and the smoked paprika; season, then toss to coat. Roast for 1 hr, or until softened and juicy.

2 Meanwhile, toast the bread and cut each slice in half.

3 Squeeze open the garlic and spread over the toast. Spread

the whipped feta on top, then add the tomatoes. Pour the remaining oil into the roasting tin, stir to pick up any tomato roasting juices, then drizzle over the toasts. Scatter with the basil and some black pepper to serve. Each serving (2) contains

Alan Pearson is the senior procurement manager at Blakenham Nursery in Suffolk.

TOMATO & COCONUT FISH CURRY

Serves 4

Takes 50 mins

Cost per serve £2.92

1 tsp cumin seeds

1 tsp mustard seeds, yellow or black

2 tbsp rapeseed oil

2 shallots, fnely sliced

2 garlic cloves, fnely sliced

4cm piece ginger, peeled and sliced into matchsticks

15 dried curry leaves

3 x 255g packs sweet vine-ripened tomatoes, quartered

1 tsp tamarind paste

400g tin light coconut milk

200g basmati rice

280g pack Tesco Finest skinless and boneless cod fllets, halved

2 tbsp toasted flaked almonds

1 Toast the cumin and mustard seeds in a frying pan over a medium heat for 2 mins or until fragrant.

2 Add the oil, shallots, garlic, ginger and curry leaves. Fry over a low-medium heat for 10 mins, stirring occasionally, until lightly golden. Stir in the tomatoes and cook for 4-5 mins until starting to soften at the edges.

3 Add the tamarind paste and coconut milk, then increase the heat to a gentle simmer. Once bubbling, reduce the heat to low and cook for 25 mins, gently swirling the pan occasionally, so the tomatoes keep their shape.

4 Meanwhile, cook the rice to pack instructions.

5 Carefully submerge the fish fillets, covering with the sauce, then cook gently for another 5 mins or until the fish is just cooked through.

6 Serve the tomato curry spooned over the rice, and scattered with the flaked almonds

Each serving contains of the reference intake. See page 7.

FLAVOUR TRIP

Travel the world with your tastebuds by giving your favourite dishes a global makeover. What’ll be your destination?

Bánh mì burgers p28

Bombay potato salad p28

BÁNH MÌ BURGERS

Makes 6 freeze cooked patties only

Takes 30 mins

Cost per serve £1.50

2 carrots, shredded

125g radishes, thinly sliced

2 limes, zested and juiced

2 tbsp sriracha sauce

100g light mayonnaise

750g 5% fat pork mince

4 spring onions, fnely sliced

15g each fresh mint and fresh coriander, leaves picked and most fnely chopped

1-2 fresh chillies, deseeded and fnely diced (optional)

3 tbsp fsh sauce

2 tbsp reduced-salt soy sauce oil, for frying (optional)

6 burger buns (we used brioche buns), toasted

1 cucumber, peeled into ribbons

1 Toss the carrots and radishes with the lime zest and juice. Set aside to pickle. Mix the sriracha and mayonnaise in a small bowl.

2 Mix the pork mince with the spring onions, chopped herbs, chillies, if using, and the fsh and soy sauces. Bring together and divide into 6 patties.

3 Heat a frying pan or griddle pan over a high heat and fry the patties in batches for 5 mins on each side or until cooked through. Use a pan lid to cover them while they cook and add a little oil if they stick.

4 To assemble, spread some sriracha mayo on the buns, add the patties, cucumber, pickled veg and reserved herbs. Serve with the remaining pickled veg and sriracha mayo on the side. Each burger contains

Serves 6

Takes 35 mins

Cost per serve 95p

1kg baby potatoes, cut into 2cm slices

2 tbsp garam masala

2 tbsp coriander seeds, slightly crushed

2 tbsp dried curry leaves

3 tbsp sunflower oil

1 red onion, sliced into 1cm thick slices

10g fresh coriander, chopped

mango chutney, to serve (optional)

For the raita

½ cucumber

200g low-fat Greek-style yogurt

1 lemon, juiced

½ tsp garam masala

10g fresh mint leaves, fnely chopped

1 For the raita, grate the cucumber, then transfer to a sieve or colander set over a bowl. Set aside to drain.

2 Meanwhile, boil the potato slices in a large saucepan for 5-8 mins until tender. Drain, transfer to a large bowl to steam dry for 1-2 mins. Toss with the spices, curry leaves and oil.

3 Heat a griddle pan to high. Griddle the potatoes in batches for 2-3 mins each side until charred. Repeat with the onion, griddling for 2-3 mins each side until lightly charred.

4 Meanwhile, squeeze out any liquid from the cucumber and transfer to a bowl. Add the remaining raita ingredients and some seasoning; mix well.

5 Serve the potatoes topped with the onion and coriander, alongside the raita and mango chutney, if using.

Each serving contains

MANGO & JALAPEÑO FROZEN MARGARITAS

Serves 6 (makes 1.2ltr)

Takes 15 mins

Cost per serve £2.11

1 tsp sea salt flakes

3 tbsp caster sugar

8 limes, 6 juiced (you need about 100ml juice), 1 sliced into rounds and the pared peel from 1, to garnish

150ml tequila

100ml triple sec

12 slices green jalapeños, drained, plus 3 tbsp liquid from the jar

800g frozen mango chunks

250g crushed ice

1 Dip the rims of 6 cocktail glasses in a little water, then into the salt flakes.

2 Stir the sugar into 2 tbsp boiling water and the lime juice to dissolve. Add to a blender with the tequila, triple sec, the jalapeño jar juice, frozen mango and ice (you may need to work in two batches). Whizz until slushy.

3 Pour the Frozen Margarita into the glasses. Thread jalapeños and pared lime peel onto cocktail sticks to garnish, along with lime slices.

Each serving contains

BOMBAY POTATO SALAD

Mango & Jalapeño Frozen Margaritas

Mexicoisjust a cocktail away

notWhytry?

Air-fry the wings in two batches, at 200°C for 25-30 mins, turning halfway, until golden brown and crispy.

Sticky

STICKY PAD

THAI-STYLE

CHICKEN WINGS

Serves 6 freeze cooked wings

Takes 35 mins plus marinating Cost per serve 78p

12 chicken wings

40g roasted salted peanuts, chopped

4 spring onions, sliced on the diagonal

1 lime, cut into wedges

For the pad Thai sauce

3 tbsp each fsh sauce, oyster sauce and tamarind paste

2 tbsp brown sugar

2 tsp olive oil crushed chillies (optional)

1 Preheat the oven to gas 6, 200°C, fan 180°C. Mix all the ingredients for the pad Thai sauce in a large bowl. Separate the chicken wings: use a sharp knife or a pair of kitchen scissors to slice between the joint to make 2 ‘winglets’. Toss to coat in the marinade, then set aside at room temperature for 30 mins or in the fridge for up to 24 hrs.

2 Place on a large baking tray and roast for 25-30 mins until cooked through. Transfer to a platter and serve scattered with the peanuts and spring onions with the lime wedges for squeezing over

Each serving contains

MISO AUBERGINE & HALLOUMI KEBABS

Serves 6

Takes 25 mins plus marinating Cost per serve £1.70

2 aubergines, cut into 1cm chunks

175ml miso, soy & ginger dressing

3 tbsp sesame seeds

300g halloumi, drained and cut into 2cm cubes

2 red onions, each cut into 6 wedges

300g pack cherry tomatoes

150g low-fat Greek-style yogurt

1 garlic clove, crushed

2 limes, 1 juiced, 1 cut into wedges

6 folded fatbreads

60g pack rocket

1 If using wooden skewers, soak 12 for 10 mins before using. Toss the aubergines, miso dressing and sesame seeds in a large bowl; set aside for 5 mins to marinate. Thread the aubergines, halloumi, onions and tomatoes onto the skewers.

2 Barbecue or grill the kebabs over a high heat for 4-5 mins each side, turning 2-3 times, until the aubergines are cooked through and the halloumi is lightly charred.

3 Meanwhile, mix the yogurt with the garlic and lime juice; season well. Serve the kebabs in flatbreads with the rocket, drizzling over the yogurt dressing and squeezing over the lime wedges.

Each serving contains of the reference intake. See page 7.

MISO, SOY & GINGER DRESSING 250ml, £1 (40p/100ml). Add to stir-fries, toss through shredded veg for a twist on slaw or use as a marinade on meat and fish, such as cod or salmon.

Miso aubergine & halloumi kebabs

Turn up the heat

Fancy spicing up your cooking routine? Here’s how to make the most of chillies

Do you know your chipotle from your habanero, or Kashmiri from your cayenne? Each chilli offers something different in terms of both flavour and heat, so sticking to your regular mixed pack of reds and greens might not always give you the best results. Read on to learn about the most common varieties, when to use fresh and when dried is best.

FACT FILE

KASHMIRI

FRESH VS DRIED

Fresh chillies tend to bring a fruity quality to cooking, and they’ll add vibrancy and a juicy, zingy warmth to marinades or as a garnish. Dried varieties can build layers of flavour. Some chillies, like flakes, mellow during the drying process, but a little still goes a long way. Try adding them to cooking oil to build a warming base for sauces, or sprinkling over dishes for a final hit of heat.

HOW TO STORE

Fresh chillies are best stored in the fridge and will keep for about a week. You want them to be firm, smooth and shiny. Once they start to wrinkle, freeze them ready to be grated onto dishes. Dried chillies will keep for much longer and should be stored away from light and moisture in a dark, dry cupboard to keep them in top shape.

THE HEAT SCALE

Chillies are rated according to the Scoville Scale, which assigns a heat level based on the amount of the chemical capsaicin in the pepper. To give you a rough guide, jalapeño is ranked as ‘medium’ on the Scoville Scale at between 2,500 and 8,000 Scoville Heat Units (SHUs), while cayenne is rated ‘hot’ at 30,000 to 50,000 SHUs.

Usually dried into flakes or powder, these vibrant, mild chillies can be used to give tandoori chicken its lively red colour. Try scattering over meat or fish skewers, or mixing through yogurt as a marinade. Sprinkle over poached eggs, or use to add depth to tomato-based sauces.

SCOTCH BONNET

Known for its intense heat, this small but mighty chilli is superspicy at 100,000-350,000 SHUs (see The heat scale, left). Use in marinades, or slice and scatter as a garnish. It offers a fruity sweetness ideal for Caribbean cooking – chop into a jerk marinade or turn into a sweet, spicy jam.

CAYENNE PEPPER

A spice-rack favourite, this is usually in powder form and adds a warming kick to dishes. From scones to sauces, traybakes to cakes, this versatile spice can do it all. Try sprinkling onto veg before roasting or flecking through a Hollandaise sauce.

ROCKET

This small, thin, hot chilli is often used in Indian cuisine: it’s great in curries or samosas. It’s most used when young and green, but it begins to turn red as it ripens on the plant. Slice finely and mix through bhaji batter, or toss through salads.

CHIPOTLE PASTE

Chipotle is a ripened and smoke-dried jalapeño. But smoky chipotle paste is made using a mix of chillies to give a rich, rounded flavour that’s perfect for Mexican and Tex-Mex cooking. Stir through an enchilada sauce, add to a chilli, or use in a marinade.

HABANERO CHILLI FLAKES

These famously hot and fiery flakes quickly give way to a citrussy flavour. Try dry-toasting in a pan to develop the flavour, then add to charred onions, tomatoes and peppers. Or, try blitzing into a fresh salsa for tortilla chips or sprinkling over a crunchy tostada.

RED & GREEN

As growing conditions change, these fatter, juicy chillies vary in spiciness. The red ones are riper than the green, with a slightly fruitier flavour, but generally they both have a medium heat. Use in any dish that needs a subtle hit: try blitzing into a curry paste, or pickling and thinly slicing to scatter over tacos.

BIRD’S-EYE

Bird’s-eye chillies have a fiery, tongue-tingling flavour at 50,000-100,000 SHUs (see The heat scale, opposite). The fruity flesh is in close contact with the seeds and the seed membrane, which is where chillies get their heat. Pare back the heat by removing the seeds and any pith. Try these in spicy Thai curries and chutneys.

FINGER

The spindly shape gives this hot chilli its name. Great for meat and fish marinades, or when chopped and stirred through sauces. Want just a little heat? Pierce with a knife, then drop into a dish to infuse during cooking – don’t forget to take it out before serving!

SHINE A LIGHT

Pride month is here and so are these talented chefs, each with their unique stories and recipes made for friends

FATIMA ‘FATTI’ TARKLEMAN (SHE/THEY), CHEF

COOKING IS MY MAIN LOVE LANGUAGE

Nothing gives me the authentic, tingly feels as much as cooking for the people I love. This recipe is American on one side, inspired by my sister who lives in Atlanta, and the other side is inspired by my dad, as it uses Indian spices. Plus, the deep-fried pickles will rock a lot of people’s worlds!

I’M A SHE/THEY PERSON SO I IDENTIFY AS BEING A WOMAN BUT OFTEN NOT Growing up, I was pigeonholed into being more of a girl and expected to cook and tidy, so I didn’t want to cook for my family because it felt too much of an expectation. I had a turbulent teenage life, but cooking has helped in so many ways – from supporting me through anxiety and depression to helping me connect with my family overseas.

THERE’S STILL A LOT OF WORK TO BE DONE IN THE FOOD INDUSTRY In terms of chefs, fouroutoffveintheUK* will experience work-related stress and there are still prevalent problems with racism, sexism and homophobia too. I talk about my queerness openly as a chef because representation and visibility are really important. Social media comes with its own issues, but something it has done is help people who really want to make the food industry a betterplacetoworkinfndeachother.

PRIDE, FIRST AND FOREMOST, IS A PROTEST FOR BASIC RIGHTS THAT SHOULD ENCOMPASS ALL, IRRESPECTIVE OF OUR GENDER OR WHO WE LOVE There have been improvements over the decades, but we’re not there yet. A huge concern for the broader community is trans rights, which are being attacked – and although we’re not one homogenous group, we should absolutely be standing up for each other. But Pride is also a celebration for me. UK Black Pride is my favourite event, because people of colour who are queer live in a particular intersection, sothechallengesareslightlydiferent.It gives us a chance to celebrate our right to exist with other queer people, go to all the partiesandshakeoftheoppression.

I had a turbulent teenage life, but cooking helped – from supporting me through depression to helping me connect with my family I y

p43

Fatti’s tuna burgers with fried pickles

FATTI’S TUNA BURGERS WITH FRIED PICKLES

Serves 2

Takes 45 mins

Cost per serve £5.15

240g pack Tesco Finest yellowfin tuna steaks

2 tsp Old Bay seasoning

3 radishes, sliced

¾ tsp caster sugar

2 whole pickled gherkins, plus liquid from the jar

10g fresh coriander, roughly chopped

2 green finger chillies, roughly chopped

¼ tsp ground cumin

½ lime, juiced

100g Tesco Finest Greek yogurt

1 tbsp vegetable oil, plus extra for deep-frying

2 brioche sesame seed burger buns, halved

½ carrot, scrubbed and cut into matchsticks

2 spring onions, finely sliced on the diagonal sweet potato fries, to serve (optional)

For the spice coating

2 tbsp each fine corn meal and plain flour

1½ tsp ground sweet cinnamon

1 tsp ground cumin

pinch caster sugar

UP

1 Dust the tuna steaks all over with the Old Bay seasoning, then transfer to the fridge. Put the radishes in a bowl with a pinch of salt, ¼ tsp sugar, and enough pickle liquid to just cover them. Set aside.

2 Grind the coriander, chilli, ¼ tsp salt, the cumin and remaining ½ tsp sugar together to a rough paste, then add half the lime juice and grind to a smooth paste. Put in a bowl with 40g yogurt, mix well and set aside.

3 Slice each gherkin into 3 long slices and blot dry with kitchen paper. Mix the remaining yogurt with 2 tbsp pickle liquid Add the gherkins and turn to coat.

4 Mix the ingredients for the spice coating with a pinch of salt on a shallow plate.

5 Pour enough oil into a small saucepan so it comes 3cm up the sides; heat over a low heat. Meanwhile, heat a frying pan over a medium-high heat and toast the cut sides of the brioche buns; set aside. Heat 1 tbsp oil in the frying pan until very hot and starting to smoke. Add the tuna steaks and fry for 1 min 30 secs each side for rare. Put on a plate, squeeze over the remaining lime juice and set aside.

6 Mix the carrot and spring onions together and stir in the spiced yogurt.

7 By now the oil in the saucepan should be hot: it needs to reach 180˚C (a small piece of bread should brown in 15 secs). Shake off the excess yogurt from the gherkins, coat in the spice coating, then fry in batches for 30 secs-1 min, until golden. Drain on kitchen paper.

8 Drain the radishes. Slice the tuna diagonally. Add a layer of carrot slaw to the bottom of each bun, then top with radishes, tuna slices and fried pickles. Sandwich with the lid and serve with sweet potato fries, if you like. Each serving contains

Blitz leftover yogurt with coriander, spring onions, 4 green chillies, 2 tsp ground cumin, 100ml extra-virgin olive oil and the juice of a lime. Drizzle over soups, use as a dip for crudites, or use to marinate chicken legs.

RACHEL’S PAPRIKA-ROASTED CAULI SALAD

Serves 4

Takes 40 mins

Cost per serve £1.71

1 large cauliflower

2 tsp smoked paprika

4 tbsp extra-virgin olive oil

1 tsp fine sea salt, plus a pinch

4 tbsp aïoli

75g roasted salted almonds, chopped

For the salad

1 fennel bulb, thinly sliced, any fronds reserved

100g radishes, thinly sliced

2 spring onions, sliced

30g pack fresh parsley, chopped

1 Little Gem lettuce

2 tbsp white wine vinegar

50ml extra-virgin olive oil

1 tsp Dijon mustard

1 garlic clove, grated fresh dill (optional)

1 Preheat the oven to gas 6, 200°C, fan 180°C. Cut the cauliflower through the middle into 8 wedges, keeping enough of the core so they hold together. Transfer to a baking tray in an even layer.

2 Mix the paprika, oil and a pinch of salt in a bowl. Pour over the cauliflower, then toss to coat, rubbing it into the nooks. Roast for 30-35 mins until tender and lightly charred. Leave to cool for 5 mins.

3 Meanwhile, toss together the sliced fennel, most of the radishes, spring onions, parsley, and the Little Gem leaves.

4 Slowly whisk the vinegar and oil into the mustard until combined. Whisk in the grated garlic and 1 tsp salt, then use to dress the salad.

5 Transfer the salad to a serving platter; top with the cauliflower and dollops of aïoli. Scatter with the almonds and the reserved radish, spring onions, parsley and dill, if using.

Each serving contains

RACHEL RUMBOL (THEY/THEM), OWNER OF BUTCH SALADS CATERING

OUR CATERING COMPANY, BUTCH SALADS, IS BUILT AROUND DISHES LIKE THIS I fnd salads such a simple way to cook and when you make vegetables the main focus, you can throw a dinner together so easily, especially when cooking for big groups. Some chefs are really prescriptive, but whenever I write recipes they’re adaptable, so if you don’t want cauliflower, you can swap it for chicken. It really is a build-it-yourself dish.

THE NAME ‘BUTCH SALADS’ CAME FROM A PASSING COMMENT FROM A RESTAURANT REVIEWER People are really put off by the word ‘butch’ – it’s traditionally a slur and, as a kid in the 90s, when I grew up, it was not a positive thing. But now I see it as a positive. I describe myself as butch and I like that about myself, so there’s something powerful about using the word.

PRIDE MONTH IS WHEN THE LIGHT GETS CAST ON SOMETHING THAT TO ME IS A CONSTANT, ALL YEAR ROUND It’s about being accepting and proud of who you are, which is not something I’ve always felt. But over the years it’s become more of a standard state of mind for me. Growing up, Pride was something that the queer community did on its own – it wasn’t in mainstream culture as much. It’s nice because it allows so many people to be showcased.

IF YOU WANT TO BE AN ALLY, THE MOST IMPORTANT THING TO DO IS BE OPEN Listen to other people’s experiences – don’t close off before you’ve got to know them because you’ve got a preconceived idea of what queer or gay or trans is. If someone has a label you can’t relate to, there are other things you can fnd a connection over.

People are put off by the word “butch” –it’s traditionally a slur – but now I see it as a positive. There’s something powerful about using the word d

RACHEL’S HEADSHOT

PATRICIA NIVEN

Rachel’s paprikaroasted cauli salad p43

DAVID ATHERTON (HE/HIM), BAKE OFF WINNER

BAKING IS AN OUTLET FOR ME TO EXPRESS MYSELF BECAUSE WITHIN BAKING THERE ARE NO LIMITS

There’s a lot of judgement in the world and people don’t accept others for who they are, but food seems to be one area where everyone’s quite happy for people to experiment and express themselves. There were five kids in my family and my mum would use baking as a form of play – instead of playdough, we’d play with bread dough. Fun for us and practical for her – there’d be something for us to eat after!

I LOVE CINNAMON ROLLS –IN MY LAST JOB I WAS ALLOWED TO COME TO WORK LATE, AS LONG AS I BROUGHT CINNAMON ROLLS FOR EVERYBODY! My recipe relates to Pride because it’s about sharing. And just as queer people can be any number of types of queer person, the recipe lends itself to putting any

flavours in it, so be more experimental and don’t just go for plain cinnamon.

FOR A LONG TIME I SAW PRIDE AS A CELEBRATION, AND THEN I REALISED THAT IT IS STILL A PROTEST But more than anything, Pride is about visibility. It’s about saying to people, ‘We’re here and we’re happy and we’re not going anywhere!’ There are a lot of people who are repressed or ‘in the closet’, but when things are more visible, it gives people more confidence to come out and be authentic.

AND THIS AWARENESS SHOULDN’T JUST BE RESERVED FOR PRIDE It’s too easy to only celebrate things for one month or even a small section of that month, and then say, ‘I’ve done my bit’. It’s important to have representation all year round, and to show you can be successful and happy as a queer person.

DAVID’S CITRUS CINNAMON ROLLS

Makes 10

Takes 30 mins plus 1½ hr proving and cooling

Cost per serve 42p

420g strong white bread flour, plus extra for dusting

1 tsp salt

7g sachet fast action dried yeast

100ml milk

1 egg

1 orange, zested

30g caster sugar

1 tsp orange extract

½ tsp vanilla extract

30g unsalted butter (room temperature)

1 tbsp marmalade

For the filling

50g unsalted butter

50g caster sugar

2 tsp ground cinnamon

For the topping

80g unsalted butter (room temperature)

1 lemon, zested

½ tsp vanilla extract

160g icing sugar

100g full-fat soft cheese

1 Mix together the flour, salt and yeast. In another bowl, whisk together the milk, egg, orange zest, sugar, the orange and vanilla extracts, and the 30g butter with 100ml water. Pour into the flour bowl.

2 Roughly mix to form a shaggy dough, then set aside for 5 mins. Knead for 10 mins on a lightly oiled surface (the dough will be sticky, but do not add any extra flour). Return to the bowl, cover with clingfilm and leave to rise in a warm place for about 1 hr or until doubled in size.

3 Meanwhile, make the filling. Put the butter, sugar and cinnamon in a saucepan; gently heat until the butter has melted. Beat until smooth and set aside

4 Line a 23cm round loose-bottomed tin with nonstick baking paper and set aside.

5 On a floured surface, roll out the dough in a rectangle about 30 x 40cm. Spread over the filling mix, then roll into a long sausage. Slice into 10 equal rolls: use a sharp knife and don’t press down.

6 Place the rolls cut-side-up in the lined tin, cover with clingfilm and set aside to rise for 30 mins or until almost doubled in size.

7 Preheat the oven to gas 6, 200°C, fan 180°C and bake the rolls for 15 mins.

8 While still warm, brush with the marmalade, then set aside to cool.

9 For the topping, beat together the butter, vanilla and icing sugar until smooth. Add the soft cheese and beat until thick and creamy. Pipe or dollop the topping onto each bun in swirls; scatter the lemon zest over. These are best eaten on the same day, or they’ll keep for 1 day in an airtight container.

Each cinnamon roll contains

Pride is about visibility. It’s about saying,“we’re here and we’re happy and we’re not going anywhere!”

”

Experiment with different flavours

David’s citrus cinnamon rolls p47

BBQ essentials delivered flaming fast. Store to door from as little as 20 minutes.

HOPS TO IT

Enjoy our pint-sized guide to beer, whether you’re a lager lover or fancy exploring something new

What is beer?

Beer is a fermented drink, made from malted grains (usually barley), water, hops and yeast. We’ll spare you the science lesson but, in a nutshell, the grains are heated with water to break them down and create a sweet liquid known as ‘wort’. Then in go the hops (more on them on p52). After boiling, yeast is added and fermentation begins, turning the sugar into carbon dioxide and, you guessed it, alcohol.

So, what makes it a lager?

In a lager, the yeast settles at the bottom of the wort and works at cooler temperatures, which means fermentation takes longer. Lagers are usually lighter than ales; styles include Pilsners and helles.

And what makes it an ale?

In an ale, the yeast settles at the top and works at a higher temperature. This creates a stronger, more complex favour than in lager, and usually a higher alcohol content too. The broad spectrum includes pale ales, IPAs, stouts and Belgian beers.

3

ways to... Cook with beer

1

BEER BATTER

The bubbles in beer mean it creates alight,crispybatterthat’sidealforfish oronionrings.Getarecipeforfishand chipsattes.co/alebatteredfish.

2 3

STOUT CAKES

Adding stout to chocolatey bakes like brownies or cupcakes will make them extrafudgyandupthemaltyflavours.

WELSH RAREBIT

Beer adds depth and bitterness to a rich, cheesy rarebit. Find a recipe at tes.co/welshrarebit.

HOPPY ENDING

Hops are little green flowers added to the wort that influence a beer’s flavour by creating bitterness, aroma and flavour. They also help to keep the beer bubbly, resulting in the classic foamy head.

Didyou know?

If you’re after a pint with even more complex flavours, look for craft beers, which are often produced in smaller batches.

IPA Pale ales didn’t travel well, so in the 1800s the India Pale Ale (IPA) was invented. Made with more hops, it stood up to longer journeys. With its punchy, bitter flavour and slightly higher alcohol content, IPA is still popular to this day.

Pair with Thai curries, Mexican tacos or other spicy dishes.

STOUT

A velvety ale, where some of the grains are roasted at the beginning to create bitterness and the classic dark hue. Stouts can have notes of coffee, chocolate and oak (from the barrel), while some brewers add flavourings like liquorice or vanilla.

Pair with robust flavours like beef stews, game meat or barbecue ribs, or try with chocolatebased desserts to bring out the ale’s sweetness.

LAGER

With a light colour, crispness and bubbly carbonation, the mellow taste of a lager can be a good place to start if you’re new to beer.

Pair with light Mediterranean flavours, herby chicken dishes or lemony desserts.

PALE ALE

Also known as ‘bitter’, pale ales are made with paler, roasted malts. They are heavy on the hops, which leads to a juicy and citrussy taste.

Pair with pub favourites like fish and chips or burgers, or cheeses to bring out their acidity.

PILSNER

From the Czech Republic, this is a paler lager with more hops, leading to a floral, earthy flavour.

Pair with seafood and salmon, or with cheese- or potatobased dishes to cut through the richness.

TASTE OF SUMMER

Celebrate the sunshine with Jamie’s deliciously great-value recipes

Ilove the thrill of summertime. Impromptu outside eating with mates, family barbecues at the weekend, and long nights to pack in more fun. So this month, I’m bringing you the taste of summer – succulent strawberries and sweet cream in a Wimbledonesque Father’s Day pud; smoky charred veg, salty feta and zingy lemon in a quick, veg-packed dish that’s bursting with seasonal flavours, plus a novel way to use up leftovers with a humble tin of potatoes (no, really!). Celebrate the magic of early summer with plates of sunshine.

The charred veg and pancakes are both Better Baskets recipes, helping you make better choices, eat well and reduce food waste.

GIVE ME MORE!

QR

‘Merging two big-hitting desserts, I’ve created this epic Father’s Day pud. It’s a great one for kids to help out with, and it heroes strawberries and cream in a delicious and fun way. A joyful pudding that dads (and non-dads!) will love.’

STRAWBERRY TRIFLE TRAYBAKE

A FAB FATHER’S DAY PUD

Serves 12

Takes 25 mins plus setting

Cost per serve 75p

TIP Add vanilla or lemon zest to favour the sponge, if you like.

olive oil

3 large free-range eggs

125g golden caster sugar, plus 1 tbsp

125g self-raising flour

600g strawberries

135g pack of strawberry jelly

50g flaked almonds

300ml pot double cream

400g tin of custard

1 Preheat the oven to gas 4, 180°C, fan 160°C. Grease and line a 23cm square loose-bottomed tin with a little olive oil. Crack the eggs into a bowl, add 125g sugar and beat together for 5 mins until very light and fuffy. Sift and fold in the four until combined. Pour into the prepared tin and bake for 12-15 mins or until a skewer inserted comes out clean. Leave to cool.

2 Wash, hull and quarter the strawberries, reserving one for later, then place in a bowl. Grate in the remaining strawberry, then toss everything together and set aside. Prepare the strawberry jelly according to packet instructions and place in the fridge to cool.

3 Once the jelly and sponge are cold, scatter the strawberries over the sponge, then pour over the jelly and place in the fridge for 1 hr, or until set.

4 Toast the faked almonds in a small, dry pan until golden – keep an eye on them, as they will burn! In a large bowl, whip the cream to soft peaks, then fold in the custard. Cut the traybake into squares and serve topped with the custardy cream, faked almonds and remaining strawberries.

Each serving contains

of the reference intake. See page 7.

Didyou know?

Green beans are high in folic acid, which helps normal psychological function. Just 80g counts as 1 of your 5-a-day. Green Beans 220g, 89p (40p/100g)

GIVE IT A GO

‘Whether you’re prepping for barbecues, picnics or just dinner in the garden, this budget-friendly meal ticks all the boxes. Cooking green beans in this way makes them wonderfully smoky and tender. Served on a bed of creamy, garlicky whipped feta with toasted pitta for dunking, this is summer on a plate.’

CHARRED SUMMER VEG

WITH WHIPPED FETA

Serves 4

Takes 15 mins

Cost per serve £1.39

TIP Try blistering the veg in an air-fryer, if you have one.

50g feta cheese

150g natural yogurt

1 lemon

50g hazelnuts

1 clove of garlic

extra-virgin olive oil

2 x 400g tins of cannellini beans

1 Blitz the feta and yogurt in a food processor (or whisk in a bowl), then spoon onto a serving plate and grate over the lemon zest.

High in fibre

2 x 220g packs green beans

4 wholemeal pitta breads

2 Toast the hazelnuts in a large, nonstick frying pan on a medium heat until golden, then tip into a pestle and mortar. Peel and slice the garlic and fry in 1 tsp of olive oil for 2 mins. Bash with the nuts, then scrape it all into a bowl with the juice of half the lemon and 1 tbsp of extra-virgin olive oil, and mix into a dressing.

3 Wipe the frying pan and place on a high heat. Drain the cannellini beans and blister in the pan with the green beans for 5 mins until charred (work in batches, if necessary). Transfer the hot vegetables straight into the dressing and toss well to coat.

4 Top the feta and yogurt with the hot veg, crumble over the remaining feta and serve with toasted pittas. Each serving contains

JAMIE’S TOO GOOD TO WASTE

‘I’m a big fan of using fresh herbs in my cooking, but they have a pretty short shelflife, so having a quick recipe on hand that uses them up is a useful thing. Tinned new potatoes are an unsung hero of the storecupboard and are brilliant value too. Here, I’ve turned them into a quick pile of herby potato pancakes, so nothing goes to waste.’

HERBY POTATO PANCAKES

WITH SOURED CREAM

Drain a tin of new potatoes and mash in a bowl. Crack in a free-range egg, add 2 heaped tbsp of plain four. Finely chop some fresh chives and add to the bowl with a pinch of sea salt and black pepper; mix until you have a batter. Place a nonstick frying pan over a medium heat with a little

olive oil. Drop 1 tbsp of batter into the hot oil and fry for 4 mins on each side until crisp. Drain on kitchen paper and serve topped with soured cream and extra chopped chives, with lemon wedges to squeeze over. Great eaten on their own or with smoked salmon, beetroot and salad.

Grower's Harvest New Potatoes in Water 567g, 38p (7p/100g), which are great for potato salads.

Into the blue

1 2 3 5 6 7 4 Not a cloud in sight? Grab a picnic blanket and make the most of the sunshine with this stylish spread

Goodbye paper plates! For a feast in afash,investinreusablepicnicware that’s functional and stylish. We love these chic cake tins for transportable puds. Or, load up centrepiece platters for sharing and freeze DIY lollies to keep everyone cool.

Bowl,

Silicone Squeezy Lolly Moulds, £6

Summerdaze Chip & Dip Platter, £8

Summerdaze Picnic Set (4-person),

Green Plastic Jug, £8

Posh up your picnic

Supercharge your sausage rolls and give prawn cocktail some pizzazz with these simple transportable treats

DEVILLED EGG MAYO

Serves 6

Takes 25 mins

Cost per serve 63p

MAKE AHEAD Make up to 3 days ahead and keep chilled.

200g sourdough rye bloomer, finely sliced

1 tbsp olive oil

6 eggs

2 tbsp mayonnaise

2 tbsp natural yogurt

1 tsp English mustard

4 cornichons, finely chopped, plus 1 tbsp vinegar

2 celery sticks, finely chopped

4 spring onions, finely chopped

1 punnet salad cress

1 Preheat the oven to gas 7, 220°C, fan 200°C. Rub the bread with a little oil, put on a baking tray and bake for 10-15 mins until golden and crisp.

2 Meanwhile, cook the eggs in boiling water for 10 mins, then drain and run under cold water. Once cool, peel and halve lengthways. Spoon the yolks into a bowl and add the mayonnaise, yogurt, mustard and pickling vinegar; mash to a paste.

3 Chop the egg whites and add to the mayonnaise mixture, along with the celery, spring onions and cornichons. Mix well and season. Spoon onto a platter, or into a lidded container, and snip over the cress. Serve with the crispy rye toasts for dipping.

Each serving contains

See page 7.

Cheesy ’nduja & tomato sausage rolls p66

Addakickwith ’nduja

ZA’ATAR PRAWN COCKTAIL JARS

Serves 6

Takes 20 mins

Cost per serve £1.27

4 tbsp lemon & za’atar mayonnaise

1 tbsp hot sauce

1 lemon, ½ zested and juiced, ½ finely sliced

225g pack frozen Tesco

Finest jumbo cooked prawns, defrosted

1 small avocado, peeled and finely sliced

1 Little Gem lettuce, finely sliced

½ cucumber, finely sliced

CHEESY ’NDUJA & TOMATO SAUSAGE ROLLS

Makes 18

Takes 45 mins

Cost per serve 44p

320g pack reduced-fat ready rolled puff pastry

35g Tesco Finest ’nduja

400g pork sausages

25g Parmesan, finely grated

1 egg, beaten 9 cherry tomatoes, halved

1 heaped tsp fennel seeds

1 Preheat the oven to gas 7, 220°C, fan 200°C. Unroll the pastry on its paper and halve lengthways. Divide the ’nduja between them, spreading it down the centre of each in a thin line. Squeeze the sausages from their skins and place on top of the ’nduja in an even layer. Sprinkle over half the Parmesan.

2 Brush a little beaten egg down one edge of each pastry piece, then bring the edges together and seal. Use a fork to make imprints down the edges, then brush all over with beaten egg. Press the tomatoes on top, cut-side up, then sprinkle with the remaining Parmesan and the fennel seeds. Use a sharp knife to divide into 18 small sausage rolls, slicing in between the tomatoes, then transfer to a lined baking tray. Bake for 25 mins or until golden and puffed up.

For the dipping sauce

½ tsp fennel seeds, toasted and ground

1 Mix the mayonnaise, hot sauce and lemon zest and most of the juice in a bowl. Add the prawns, mix well to coat, then season with black pepper. Drizzle a little of the remaining lemon juice over the avocado.

2 Layer up the lettuce, avocado and cucumber in 6 lidded jam jars. Top with the dressed prawns, sprinkle over the chives and finish with a slice of lemon. Pop the lids on to transport them in cool bags to your picnic.

Each serving contains

5g fresh chives, finely chopped WE USED

LEMON & ZA’ATAR

MAYONNAISE 280ml, £1.10 (39p/100ml). Use as a dip for crispy potato wedges, add to wraps with fried halloumi or dollop into chicken burgers.

100g 50% less fat crème fraîche

10g Parmesan, finely grated

3 For the dipping sauce, mix the ingredients together. Serve with the warm sausage rolls. Each sausage roll contains

Fat Sugars Salt Saturates

prawn

Double the recipe tofeed a crowd

Keep ’em sweet

There will be smiles all round with these effortless, shortcut desserts

Cheat’s tiramisu maritozzi (Italian cream buns) p72

CHEAT’S TIRAMISU MARITOZZI (ITALIAN CREAM BUNS)

Makes 6 Takes 10 mins Cost per serve 46p

These buns are a twist on Italian maritozzi: enriched buns split and filled with a cream filling.

We’ve used ready-made mini brioche rolls for a no-bake crowd-pleaser!

GET AHEAD Make the coffee filling up to a day ahead and keep chilled. Fill the buns just before eating; they will keep in an airtight container in the fridge for 3 days.

6-pack Tesco Finest mini brioche rolls

100ml whipping cream

85g mascarpone

50g icing sugar

¾ tsp instant cofee mixed with 1 tbsp boiling water, cooled cocoa powder, for dusting

THE CREAMIEST NO-CHURN STRAWBERRY ICE CREAM

Serves 8 Takes 30 mins plus cooling and at least 4 hrs freezing Cost per serve 53p

Tahini is increasingly popular in baking for its gently nutty flavour. Adding a little to this deeply fruity strawberry ice cream makes it extra-creamy too.

A small amount goes a long way, but if you’re a tahini super-fan you can increase to 20g.

400g punnet strawberries, hulled and halved 1 tbsp caster sugar ½ lemon, zested and juiced

1 Preheat the oven to gas 6, 220°C, fan 200°C. Toss the strawberries, sugar, lemon zest and juice and 1 tbsp water together on a baking tray, then roast on the middle shelf for 20 mins, stirring halfway. Leave to cool completely.

2 Pour the cream into a large bowl and use an electric whisk to whip to stiff peaks. Add the condensed milk and tahini, then whisk again to combine.

1 Use a serrated knife to split the buns vertically down the centre, making sure not to go all the way through. Set aside.

2 Whip the cream to stiff peaks in a mixing bowl. Stir in the mascarpone, icing sugar and cooled coffee, then whisk until the mixture is firm enough to hold its shape.

3 Use a teaspoon to spoon the coffee cream into the split buns, pushing it into the corners as much as possible. Use a small palette knife to scrape off any excess and neaten the top, then wipe off any cream on the bun tops.

4 Use a sheet of kitchen paper to half-cover one of the buns, using the natural curl of the paper to hold it in place. Dust the bun with cocoa powder, then transfer to a serving board and repeat with the remaining buns.

Each bun contains of the reference intake. See page 7.

300ml pot whipping cream

150g condensed milk 15g tahini, stirred well waffle cones, to serve (optional)

3 Roughly mash the cooled strawberries with a fork. Stir into the cream mixture, including any juices, then scrape into a 2ltr container. Cover with clingfilm so it touches the surface, then freeze for at least 4 hrs or overnight. Remove from the freezer about 15 mins before scooping. Each serving contains

Canyouguessthe secret ingredient?

Asummer-fruitfrangipanetart

Nectarine, blueberry & almond galette p76

NECTARINE, BLUEBERRY & ALMOND GALETTE

Serves 12

Takes 1 hr 10 mins

Cost per serve 51p

Everyone loves a flavour mash-up, and seasonal summer fruits get an almond croissant-style makeover in this easy free-form tart.

4-pack nectarines, destoned and each cut into 12 wedges

150g pack blueberries

1 tbsp cornfour

2 tbsp icing sugar, plus extra for dusting (optional)

425g shortcrust pastry (from a 500g block) four, for dusting

25g faked almonds cream or ice cream, to serve (optional) For the frangipane 20g butter, softened 50g caster sugar

1 egg, beaten ½ tsp vanilla extract

75g ground almonds

1½ tbsp plain four

PASTRY

Use leftover pastry to make a small batch of jam tarts. Find a recipe at tes.co/fancy-jam-tarts.

1 For the frangipane, beat the butter and sugar until pale and creamy. Spoon 1 tbsp beaten egg into a separate bowl and set aside; add the rest to the butter and sugar mixture and mix to combine. Stir in the vanilla extract, ground almonds and flour until just combined.

2 Put the fruit in a bowl, with the cornflour and 2 tbsp icing sugar. Toss gently to coat the fruit, until the sugar and cornflour have dissolved. Set aside.

3 Preheat the oven to gas 6, 200°C, fan 180°C and line a large baking sheet with nonstick baking paper. Roll out the pastry on a lightly floured surface to a rough circle about 35cm in diameter and 5mm thick. Transfer to the prepared baking sheet.

4 Spread the frangipane over the pastry, leaving a 5cm border. Arrange the fruit on top, then fold over the pastry edges, overlapping and pressing together to stick. Brush the pastry edges with the reserved beaten egg, then scatter over the flaked almonds.

5 Bake for 35 mins or until any exposed pastry is golden and the fruit is tender. Set aside to cool for 10 mins, then dust the edges with icing sugar, if you like. Serve warm or cold, with cream or ice cream, if you like. Each serving contains

Quality holiday snaps from Gina. y s

Thanks to no EU roaming fees this year.

CHICKEN & BUTTER BEAN TRAYBAKE

Serves 4

Takes 45 mins

900-1.2kg pack chicken wings

2 tbsp olive oil

1 tsp smoked paprika

2 red onions, finely chopped

3 garlic cloves, crushed

2 tbsp tomato purée

1 tbsp dried oregano

400g tin chopped tomatoes

400g tin butter beans, drained and rinsed pinch of caster sugar (optional)

100g Greek-style salad cheese, crumbled

10g fresh basil, leaves picked and most roughly chopped

4 white pittas, toasted

1 Preheat the oven to gas 9, 240°C, fan 220°C. Put the chicken wings in a large, high-sided roasting tin with 1 tbsp oil and the paprika. Season, toss well, then spread out, skin-side up. Roast for 15-18 mins until the wings start to turn golden.

2 Meanwhile, heat the remaining 1 tbsp oil in a large saucepan over a medium-high heat and fry the onions with a pinch of salt for 5-6 mins until softened. Add the garlic, tomato purée and oregano, and cook for 2 mins until aromatic. Add the tinned tomatoes, then half-fill the tin with water and add to the pan with the butter beans. Season and add a pinch of sugar (if using), then bring to a simmer for 5-6 mins until slightly thickened.

SMOKY SAUSAGE SKEWERS WITH TOMATO RICE

Serves 4 freeze skewers only Takes 1 hr

8-pack pork sausages

2 red onions, 1 cut into 3cm chunks, 1 finely diced

3 peppers, deseeded and cut into 3cm chunks

2 tbsp smoked paprika

2 tbsp dried oregano

3 garlic cloves, crushed

3 tbsp olive oil

2 tbsp tomato purée

300g long-grain rice, rinsed

1 chicken stock pot, made up to 700ml 15g fresh coriander, finely chopped

Nice and smoky – these skewers would be great on a barbecue This

was rich, easy tasty.andWe used chicken thighs and drumsticks

3 Set the wings aside; reduce the oven to gas 7, 220°C, fan 200°C. Tip the bean mix into the empty roasting tin, scraping up any caramelised bits from the tin. Nestle in the wings, skin-side up, then return to the oven for 20-25 mins until the sauce has thickened and the chicken is golden. Stand for a few mins, then scatter with the cheese and basil. Serve with the pittas. Each serving

1 Preheat the oven to gas 7, 220°C, fan 200°C and line a large baking tray with foil. Meanwhile, if using wooden skewers, soak 8 in cold water.

2 Cut each sausage into 4 pieces and put in a large bowl with the onion and pepper chunks. Add 1 tbsp each paprika and oregano, 1 crushed garlic clove and 2 tbsp oil. Season, then toss to coat gently.

3 Thread the sausages and veg onto the skewers, then transfer to the tray. Bake for 25-30 mins, turning halfway if starting to catch, until golden brown and cooked through.

4 Meanwhile, heat the remaining oil in a lidded pan over a medium heat and fry the diced onion for 5 mins, stirring, until softened. Add the remaining paprika, oregano, garlic and tomato purée, and cook for 2 mins or until aromatic.

5 Add the rice, stir to coat, then add the stock; cover and bring to the boil. Once bubbling, reduce to a simmer for 12-15 mins until the water is absorbed. Set aside for 5-10 mins, covered, until needed.

6 Carefully fluff up the rice with a fork and stir through the coriander. Serve with the sausage skewers.

Each serving contains

ÔI’m always trying to get my family to eat more fish - this was quick and easy

MACKEREL & COURGETTE FRITTATA

Serves 4

Takes 35 mins

3 tbsp olive oil

567g tin new potatoes, drained, dried and cut into 2-3cm pieces

1 red onion, finely diced

1 courgette, quartered lengthways and finely chopped

6 eggs, beaten

10g fresh basil, roughly chopped

125g tin mackerel in rapeseed oil, drained and flaked into bite-sized pieces

1 tsp smoked paprika

130g bag shredded iceberg lettuce

½ cucumber, quartered lengthways and finely chopped

TORTELLONI GREEK-STYLE SALAD

Serves 4

Takes 15 mins

1 lemon, zested and juiced

3 tbsp olive oil

2 tsp dried oregano

1 red onion, finely diced

250g pack cherry tomatoes, halved ½ cucumber, quartered lengthways and sliced

2 x 250g packs spinach & ricotta tortelloni

Ô

1 Preheat the oven to gas 4, 180°C, fan 160°C. Heat 1 tbsp oil in a 23cm ovenproof, nonstick frying pan over a high heat. Fry the potatoes for 5-6 mins, turning occasionally, until golden. Season, transfer to a plate and set aside.

2 Add another 1 tbsp oil to the pan, then fry the onion and courgette with a pinch of salt for 5-6 mins until softened, reducing the heat if they start to catch.

3 Meanwhile, season the beaten eggs and stir through the basil.

4 Return the potatoes to the pan with the flaked mackerel and paprika, stir everything together, then pour over the egg mixture. Cook over a low-medium heat for 3-4 mins until fairly set on the bottom. Bake in the oven for 12-15 mins until just set. Gently loosen the edges with a spatula, then slide onto a plate.

5 Put the lettuce and cucumber in a bowl, season and drizzle over the remaining oil; toss together. Cut the frittata into wedges and serve with the salad and a good grinding of black pepper.

Each serving contains

1 Put the lemon zest and juice in a large mixing bowl with the oil, oregano, onion, tomatoes, cucumber and some seasoning. Mix, then set aside.

2 Boil the pasta for 4 mins. Drain carefully, making sure not to break up the parcels, then run under cold water to cool. Add to the mixing bowl with half the cheese and the basil, then carefully stir together.

3 Divide among plates and top with the remaining cheese and a twist of fresh black pepper, if you like.

Each serving contains

100g Greek-style salad cheese, crumbled 10g fresh basil, leaves picked

4

CHEAT’S

COURGETTE DHAL

Serves 4 freeze dhal only

Takes 1 hr

250g dried red lentils

2 tbsp vegetable oil

2 courgettes, halved lengthways and thinly sliced

2 red onions, thinly sliced

1 tbsp plain flour

3 garlic cloves, crushed

1½ tbsp tomato purée

440g jar curry sauce

1 vegetable stock pot

300g long-grain rice, rinsed well

1 lime, zested and cut into wedges

15g fresh coriander, roughly chopped

We love curry and this vegan delight did not disappoint! It was a great way to get the kids to eat pulses

1 Put the lentils in a large bowl, cover with cold water and leave to soak until needed. While the lentils are soaking, heat 1 tbsp oil in a large, lidded saucepan over a medium-high heat. Add the courgettes, half the onions and some seasoning, then fry for 8-10 mins until softened.

2 Meanwhile, toss the remaining onions in the flour. Heat the remaining oil in a frying pan over a mediumhigh heat and fry the onions for 10-12 mins, stirring regularly, until deep golden brown and crispy. Reduce the heat if they start to darken too quickly. Transfer to a plate lined with kitchen paper and leave to cool; they will crisp up more once cooled.

3 While the onions cool, add the garlic and tomato purée to the courgette pan, and cook for 2 mins. Add the curry sauce, then refill the jar with water and add to the pan with the stock pot. Drain and rinse the lentils, then add to the pan. Bring to a simmer, then bubble on a low-medium heat for 25-30 mins, stirring occasionally, until the lentils are cooked. Add a splash of water if it’s too thick.

4 Meanwhile, put the rice in a large, lidded saucepan with 700ml water. Bring to the boil, then reduce the heat to low, cover and simmer for 12-15 mins until the water has been absorbed. Set aside for 5-10 mins, still covered, until needed.

5 Stir the lime zest and most of the coriander into the dhal. Divide the rice between bowls and top with the dhal, crispy onions, lime wedges and remaining coriander to serve.

Each serving contains

SHOPPING LIST

1 lemon

1 lime

30g pack fresh basil

30g pack fresh coriander

1 large garlic bulb

1 cucumber

250g pack Nightingale Farms cherry tomatoes

130g bag shredded iceberg lettuce

375g pack Nightingale Farms peppers

1kg bag Redmere Farms red onions*

3-pack courgettes

200g pack Creamfields

Greek-style salad cheese

2 x 250g packs Hearty Food Co. spinach & ricotta tortelloni

454g pack Woodside Farms

8 pork sausages

900g-1.2kg pack Willow Farm chicken wings

6-pack white pittas

48g jar smoked paprika

14g jar dried oregano

200g tube Grower’s Harvest tomato purée

400g tin Grower’s Harvest chopped tomatoes

400g tin butter beans

567g tin Grower’s Harvest new potatoes

125g tin mackerel in rapeseed oil

1kg bag Grower’s Harvest long-grain rice

500g pack dried red split lentils

440g jar Hearty Food Co. curry sauce

6-pack mixed-size free-range eggs

Olive oil, vegetable oil, vegetable stock pot, chicken stock pot, caster sugar, plain flour

IF YOU MAKE ONE CHANGE…

Switch up your summer snacks

As the sun comes out, so does the temptation to pick up an ice cream… perhaps a bit too often. So how can you enjoy summer without overindulging on sugary treats? Try our ideas for family-friendly snacks that will quickly become grab-and-go favourites.

HAVE FUN WITH FRUIT

Swap ice lollies for fresh fruit – it ofers a similar sweetness and counts towards one of your 5-a-day. Turn bananas into popsicles: cut them in half, stick a lolly stick in the end, dip in your favourite toppings (like melted dark chocolate, nuts or shredded coconut), and freeze. Top apple slices with a cinnamon, honey and cream cheese mix, or dip strawberries in yogurt.

SAVOUR THE SAVOURY

Swap salty crisps for popcorn jazzed up with dried herbs, chilli and lemon zest, or make Caprese skewers with cherry tomatoes, mini mozzarella balls and fresh basil.

HERO THE STAPLES

Snacking doesn’t have to be pricey, and you can use items from your weekly shop. For example, drain and pat dry chickpeas, then roast (or air-fry) with spices for a protein-rich snack. Turn oats into flapjacks with raisins, or use yogurt to make these 3-ingredient frozen yogurt bites. See below for recipe link.

GIVE ME MORE! Scan the QR code tofindtherecipefor these3-ingredient frozenyogurtbites.

NEW Tesco Kind & Pure Radiant, with Vitamin C for brighter looking skin. Give your skin the refresh it deserves. Available at

PLANT POWER P P

From seeds to satsumas, lentils to lettuce, it’s time to harness the power of plants to help look after your gut

We’re all creatures of habit and have our go-to meals. But if you lean on the same fruit and veg each week, it might be time to make some tweaks. New research suggests our gut benefits most from a variety of plant foods (including herbs, nuts, seeds, wholegrains, beans and pulses).

‘Plant foods give different beneficial vitamins, minerals, polyphenols and fibre, which all support our overall health,’ says Laura Farrell.

Ô Ô Our gut is crucial in ensuring our body gets nutrients, plus it houses over 100 trillion microorganisms!

Laura Farrell,

company nutritionist at Tesco

Plant diversity pitfalls

So, how easy is it to get more diversity in your diet? You might batch-cook and find you repeat the same meals over the week, for example, or live in a smaller household where buying multiple fresh ingredients is a recipe for food waste. Batch-cooking is a great way to eat more healthily on a budget, but to get variety consider if you can switch an element of the dish next time you tuck in. If you’ve made a curry, can you serve it with brown rice one day and lentils the next? Or try switching up your toppings from chopped coriander to, say, flaked almonds or pomegranate seeds. To avoid food waste, your freezer is your friend. Invest in frozen edamame beans, corn on the cobs or cauliflower rice, which can be added to meals at the last minute. Tinned produce counts too, and has a longer shelf life.

Eat the rainbow

A simple way to get diversity is by ‘eating the rainbow’. Fruit and veg contain different phytochemicals, which give them their colours. These have benefits for us: for example, red produce contains lycopene, which is thought to reduce blood pressure, while yellow and orange fresh foods contain beta-carotene, which supports eye health* Laura suggests swapping coleslaw for rainbow slaw made with white and red cabbage, onion, carrot and dill. Or buy packs of mixed peppers, instead of one colour.

Think fibre

It isn’t only fruit, veg, nuts and seeds that provide fibre. ‘Getting a wide variety of fibre-rich foods will help improve the diversity of your gut microbiome, support your immune system and can aid absorption of some nutrients. Include wholegrains such as wheat, barley, bulgur, corn, oats, brown rice, rye and quinoa,’ says Laura.

‘

Some plant foods – such as chicory root, garlic, onions, bananas – can act as “food” for our gut bacteria, called prebiotics

Quick fixes

There are other easy tweaks you can make to help boost your gut diversity, even if you’re not cooking fully from scratch. When treating yourself to a takeaway, order extra salad with a kebab or top pizzas with rocket. Pick pre-mixed ingredients like tinned bean medleys or mixed frozen berry bags. And the next time you’re prepping Sunday lunch, keep the skin on your veg. It’s speedier and you’ll lock in more fibre – win, win. The important thing is to make tweaks that can work for you in the long term. Whether that’s challenging yourself to pick up an unfamiliar fruit each time you shop, adding a tin of chickpeas to your family dinner or aiming for your 5-a-day, you’ll be making positive steps towards a happier gut.

TREND ON TRIAL: 30 PLANTS PER WEEK

THE IDEA

You may be thinking that if you eat your 5-a-day, every day, that should equal 35 plants per week. But this lifestyle trend is about eating 30 different plants. So if you have an apple on Monday and Tuesday, it would only count once. It also includes foods that aren’t counted in the 5-a-day like nuts, seeds, wholegrain bread and oats.

THE PROS

‘

‘Research has found those who consumed more than 30 different plants per week had a more diverse microbiome than those who consumed fewer than 10,’ says Laura. Plus, this trend encourages adding more variety to your meal plans, which can lead to getting more diverse nutrients.

AND REMEMBER…

‘The “30” figure is a little arbitrary, it’s not entirely clear how a “plant” is defined and it also doesn’t include portion sizes like the 5-a-day guidelines do,’ explains Laura. So this is not a replacement for 5-a-day, but could be a beneficial challenge if you always add the same items to your basket.

75% MORE NUTRIENTS

are in wholegrains than in refined cereals.

HEALTH & WELLBEING

BREAKFAST

Get inventive with toppings on your cereal or porridge. Try mashed banana, milled seeds, grated carrot, or berries. Choose wholegrain to top up your fibre. Try seeded bread for toast, and wholegrain wraps for breakfast burritos.

LUNCH

Bulk out soups by blending in a roasted Jerusalem artichoke (full of prebiotic fibre, says Laura) or silken tofu. Use roasted chickpeas instead of croutons. Elsewhere, add fruit whenever you can. Use in salads - add sliced mango, pear or apple – or try topping wraps with pomegranate seeds.

DINNER

Almost any dinner will benefit from a handful of spinach. Stir it into pastas, stews or curries, layer onto burgers, or fry with garlic as a side dish. We all have staples in our weekly shop, but try to switch them up each time. Try aubergine in chilli, red cabbage in tacos or radish with noodles.

MORE IS MORE

Weaving more plants into your day doesn’t have to be complicated – try these simple tweaks to family favourites.

SNACKS

When baking, Laura suggests considering whether you can switch white flour to wholemeal, or add nuts and seeds to the mixture. Make your own snack pots of dried fruit, nuts, seeds and popcorn - mix them into small portions (about a handful) to have on the go.

NEXT ISSUE We delve even deeper into the world of fibre, with bite-sized science and easy ways to include fibre in your diet.

The secret’s oat!

SHOW OFF FIRMER SKIN

For noticeably firmer skin in just one week, apply Aveeno Skin Renewal

Firming Lotion 300ml, £15 (£5/100ml), daily – it’s clinically proven to moisturise and improve skin elasticity. As well as nourishing oat and naturally derived PHA, it contains blackberry leaf extract, known to help enhance collagen and elastin recovery, and can help protect against premature ageing.

EMBRACE THE SMOOTHNESS

Lots of us have rough, bumpy skin on our upper arms and legs. Aveeno Skin

Renewal Smoothing Cream 300ml, £15 (£5/100ml), is formulated to smooth and soften skin in just one night. The fragrance-free formula contains oats, naturally-derived PHA (to gently renew the skin) and niacinamide (a type of vitamin B3 known to help to brighten skin).

Top tip

Get the most out of your moisturiser by using creams and lotions straight after a bath or shower, while your skin is still damp. This helps to lock in moisture.

That’s because the products and services we offer help people over fifty to live life on their own terms – now and in the future. Plus, we’re 100% owned by Age UK so our profits go to the charity to support older people most in need.

Try the trend

Chopped salad

A strangely satisfying way to squeeze in more of your 5-a-day

Why are chopped salads a thing?

Instead of layering up leaves, veg and protein, you chop them up small and mix them together. If you’ve ever had tabbouleh or a Greek salad, then you already know what we’re talking about. It’s all about getting each ingredient working together in every bite – the smaller the pieces, the more variety you get.

What works?

For a chopped salad to wow, you want to think about the different textures and flavours in the bowl. Most raw veg or fruit will work well. Include plenty of herbs and crunchy leaves and consider adding dried fruit or nuts to give another dimension. To avoid a soggy salad, go easy with soft cheeses, and if you’re adding tomatoes, mix these in at the last minute (more on assembly, below).

How

to assemble

Despite its name, not everything needs to be chopped! For example, whole cooked prawns or tinned beans will add structure to your salad – just make sure those ingredients are on the small side. Stir through your dressing at the last minute to keep things fresh and crunchy, then top with croutons, torn mozzarella, pomegranate seeds or nuts for fresh textures.

KNOW-HOW

Caesar pleaser

We’ve given a classic Caesar the chopped salad treatment. Try romaine lettuce, torn cooked chicken, cherry tomatoes, anchovies, avocado, Tenderstem broccoli and lots of fresh herbs. Top with crispy chickpea croutons, grated hard cheese, and add a little garlicky dressing.

ADD CRUNCH

Keep toppings like croutons, nuts or crispy chickpeas in a separate container, so they retain their crunch. Add just before serving.

Best dressed

Boost your bowls with these simple dressings

EVERYDAY

1 part cider vinegar, 3 parts olive oil and a dollop each of mustard and honey.

ZINGY

2 parts lime juice, 2 parts sesame oil, 1 part soy sauce, with a little honey, grated fresh ginger, and crushed garlic.

NUTTY

5 parts tahini, 1 part olive oil, 2 parts lemon juice, 1 garlic clove, loosened with a little water.

Too good to waste

Save money, reduce waste and give leftovers a new lease of life

USE IT UP

Speedy ideas for leftover ingredients from recipes in this issue

RADISHES, p28

These can be frozen for up to 3 months, but you’ll need to blanch them first to help retain their crispness. Add thinly sliced radishes to salads, noodles or tacos. Or, roast whole and serve as a side for a summer roast.

TAHINI, p72

balls to make mini meatballs. Freeze in a sealed container for up to 3 months; defrost before cooking.

MASCARPONE, p72

Add creaminess to pasta sauces or soups. Try mixing with herbs and using to stuff chicken before baking, stirring with stem ginger and serving with fruit, or layering into the base of trifles.

SRIRACHA, p28

This will last for up to 5 weeks in the fridge. Turn into a dressing by thinning with lemon juice and olive oil –ideal for drizzling over salads or fish. Try in sweet treats like banana bread, brownies or cookies. Or, try these biscuits: tes.co/ tahinicookies.

Once opened, this will last for up to 4 weeks in the fridge. Use it to turn up the heat on family favourites like mac ’n’ cheese or avocado on toast. Or, for a spicy, sticky alternative to crisps, use to coat nuts before baking.

HALLOUMI, p32

Swap into curries or fajitas in place of chicken, layer into wraps with houmous and pomegranate seeds, or add griddled slices to burgers. Or, cut into cubes and fry to use as croutons to top soups and salads.

RED LENTILS, p83

TARRAGON, p20

Add to chilli con carne or spaghetti Bolognese to up the fibre content and help stretch mince further. You can also use red lentils to bulk out soups and stews, or cook and blend them with tahini, lemon juice and garlic for a twist on homemade houmous.

’NDUJA, p66

PORK MINCE, p28

Fry with chilli and use to fill lettuce cups, crumble over pizzas, add to noodles, or roll into

Chop fresh leaves and sprinkle over tarts with roasted veg, or stir through frittatas before cooking. Pop sprigs inside chicken with lemon before roasting to add flavour. Open-freeze leftover leaves. Once solid, transfer to a sealed container.

This spicy, southern Italian sausage paste can add heat and depth to many dishes. Try whisking ’nduja into melted butter for a speedy pasta sauce, or make it the star of breakfast and brunch by stirring through baked beans, omelettes or scrambled eggs.

1

Pastry is classic, but you can use bread too – roll slices out and overlap leaving no gaps. Tortilla wraps also work. No tart tin? Use a small roasting tray and make sure the base goes over the sides.

FRIDGE-RAID FEASTS

Every summer spread needs a quiche! Here’s how to make one with leftovers

HOW TO...

Use

up leftoverspicnic

CRUSTY BREAD

Thinly slice baguettes, add cheese and grill to top soups. Or, tear and toss with tomato and cucumber for a quick panzanella salad.

SCOTCH EGGS

Use to top salads with rocket, spring onions and anchovies, or add to a ploughman’s lunch with bread, cheese and pickles.

PASTA SALAD

Stretch it out with extra cooked pasta, veg and protein. Build on the base by adding a tin of chopped tomatoes or a spoonful of pesto.

POTATO SALAD

2

For the filling, use up bits often thrown away, such as grated broccoli stalks. Defrosted frozen veg also work, as well as olives, sundried tomatoes or artichokes. With cheese, try feta for a Med vibe or Spanish Manchego.

3

For protein, add chopped bacon, ham or chorizo – smoked fish works well too. Mix eggs with crème fraîche, cream or yogurt, then stir in the filling (or pour on top). Stir in some past-their-best herbs, and bake.

Mash and mix with an egg and breadcrumbs, then form and fry as fritters. Or, bulk out with celery, capers, lardons or smoked mackerel for lunch or as a side to a summery roast.

GIVE ME MORE!

Scan this QR code to find more ideas for reducing food waste, on Tesco Real Food.

Treat of the week

Fluffy crumpets meet indulgent French toast – introducing the ‘frumpet’

CHOCOLATE CHERRY ‘FRUMPETS’

Serves 2 Takes 15 mins Cost per serve £1.91

Pit 200g cherries, then put half in a small saucepan. Sprinkle with 1 tbsp caster sugar, add a splash of water and cook over a low-medium heat, stirring occasionally,

for 4-5 mins until saucy and slightly softened. Meanwhile, in a shallow baking dish or bowl, whisk 1 tsp cocoa powder with 75ml milk, 2 eggs and 2 tbsp caster sugar. Soak 4 crumpets in the liquid for 1 min each side. Melt ½ tbsp butter in a nonstick frying pan over a medium heat, then fry the crumpets for 2-3 mins each side until golden. Serve with 50g 0% Fat Greek-style

yogurt, the softened cherries and the remaining fresh cherries. Grate over 10g 75% dark chocolate to serve. Each serving

TAKE A BOW.