Asda Magazine January 2020

FOOD

L IVING

HEALTH H

HOMES

STYLE

FREE

January 2020

Switch it up!

Simple swaps, lighter pasta

TASTY VEGAN BAKES

Bursting

WITH

toa st ’

Easy to make and perfect to share

‘ o t a t o p t Swee

FLA AVO OUR Dial up the ta aste with new ide eas you’ll love

WELCOME

JANUARY 2020

Welcome Happy New Year! I don’t know about you, but I love new year for the feeling of Hana Keirnan Asda Editor opportunity it brings. I don’t make resolutions (I can never keep them past a couple of months), but this new decade gives the chance for reflection and fresh intentions.

I’m an all-or-nothing kind of person, so this year I’m seeking

more balance. I’ll definitely be trying out our new Plant Based food range and I’m delighted to introduce our new, regular Thrive wellbeing section (p69), which is perfect for helping you take time for yourself if you’re always on the go. Whether you enjoy reading the magazine at home or on your travels, I hope you find your perfect version of balance with our new-look magazine. We’d love to hear your thoughts!

Han Hana n

GET IN TOUCH

Cooked up any of our recipes?

Enjoyed some of our fantastic products? Let us know and share your pictures – we’d really love to hear from you. editor@asdagoodliving.co.uk Like Asda #AsdaRecipes

Follow @Asda Share your pictures

@Asda #AsdaMagazine #AsdaRecipes Write to The Editor, Asda Magazine, Asda House, South Bank, Great Wilson Street, Leeds LS11 5AD Call Asda on 0800 952 0101 Visit your local store – find it at storelocator.asda.com

Photograph: Dan Jones. Styling: Julie Patmore.

Food styling: Matthew Ford. Portrait: Charlotte Nott-Macaire

Mix it up, p36

HAVE YOU SEEN OUR NEW RECIPE SITE? Find hundreds of ideas at groceries.asda.com/recipes ASDA MAGAZINE | 3

january FOOD D 9 15 5 25 30 33 36 39 45 51 53

Welcome to January All the latest foodie news Good stuff Kick-start a healthier new year Savvy swaps Pasta dishes made lighter Say ‘cheese’! Hearty vegan cheese toasties 4 ways with sweet potatoes Vibrant veg Mix it up Savoury yogurt Make. Eat. Repeat.

Vegan cakes and makes One basket, five meals Great family dinners Waste not, want it…

Use up your veg peelings Make it… Easy recipes

57 Miguel’s One Pound Meals Nasi goreng 59 Asda Kids’ Kitchen Euan’s chilli con carne 64 A fresh start with Tom Kerridge Tasty recipes from the star chef

LIVING 6 Lust list Self-care treats 91 Glass act Chic homeware 96 Life talk Actor Gemma Atkinson talks health

THRIVE 69 Space to grow Eight pages of health and wellbeing inspo to help you live your best life

ON THE COVER Sweet potato ‘toast’ with crème fraîche & blueberries, p35 Photograph: Dan Jones Styling: Julie Patmore Food styling: Matthew Ford

STYLE 79 Fresh kicks Top trainers 80 Dream team Love Island stars Kaz and Theo test George activewear 83 3 ways to wear a slogan T-shirt Statement style 85 How to wear athleisure Amy Lane of Women’s Health offers her tips 86 Sports stars! Cool, comfy clothes for active kids 89 Vit power Skincare loaded with vitamin C

PROMISES

TO PROVIDE FAMILY FRIENDLY MEALS THAT: Save you time and money Reduce your food waste by making the most of the pack sizes you’ll find in store Are nutritionally balanced, using everyday ingredients.

community 94 ‘Learning to love your body could save your life’ One woman’s story We test each recipe at least three times in an ordinary kitchen, to make sure it works for you first time and every time.

PRICE PER SERVING

When we say ‘price per serving’ on our recipes, we mean the cost of the ingredients you will need to use to create the dish, divided by the number of people the recipe serves (for example ‘serves 4’).

When you see the recipes at asdagoodliving.co.uk, you will be able to put the ingredients needed straight into your shopping basket – this will show the total cost of purchasing everything you need to make the recipe, not the ‘price per serving’; see above for this definition.

Thai-style king prawn & veg broth, p19

HEARST Head of content Hannah Barr Creative director Alex Nicholas Editor Claire Lavelle Food editor Gregor McMaster Art director Jack Cunningham Art editor Natalie Williams Senior designer Ellie Palmer

Junior designer Emma Langschied Workflow director Rob Buxton Deputy chief sub editor Sue Sharrock Senior sub editor Gwennan Thomas Features writer Harriette Casey Food assistant Vanessa Graham Acting digital content editor Georgia Spanos Video producer Lydia Bowden

Head of client services Kirsty Ware Acting head of client services Georgina Mathew Group account director Lorna East Junior account director Hannah Heartfield Production director Nafeesa Yousuf Account executive Chloe Patmore

ASDA Content manager Sarah Thom Editor Hana Keirnan Asda Magazine content planners Ellice Williams, Jo Shaw Asda Magazine content coordinator Kelly Ward ADVERTISING Nicola Brame For enquiries, contact nicola.brame@ asda.co.uk

Asda Magazine is published for Asda by Hearst Magazines UK, the trading name of the National Magazine Company, House of Hearst, 30 Panton Street, London SW1Y 4AJ; 020 7439 5000; hearstmagazines.co.uk. Registered in England 112955. Printed in the UK by Prinovis. Print sourced by HH Associates. Promoter is Asda Stores Ltd unless otherwise stated. © 2020 Hearst Magazines UK. All rights reserved; reproduction of any part of this magazine is not allowed without the written permission of the publishers and the institution. Prices correct at time of going to press. Product availability may vary. Asda Magazine is a member of the Independent Press Standards Organisation (which regulates the UK’s magazine and newspaper industry). We abide by the Editors’ Code of Practice and are committed to upholding the highest standards of journalism. If you think that we have not met those standards and want to make a complaint, contact complaints@hearst.co.uk or visit hearst.co.uk/hearstmagazines-uk-complaints-procedure. If we are unable to resolve your complaint, or if you would like more information about IPSO or the Editors’ Code, contact IPSO on 0300 123 2220 or visit ipso.co.uk.

LOOK OUT FOR THESE SYMBOLS: Vegetarian

Vegan

Gluten-free Dairy-free Live Better. All Live Better recipes are low in saturated fat. Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.

ASDA MAGAZINE | 5

january’s

Lust list Start the year with some serious self-care and fabulous treat-yourself goodies

WHERE TO BUY?

HONEY, I’M HOME

Create a buzz in your living space with this cute cushion.

Bee cushion*†, £6

SHHH...

Work through life’s stresses and find the positives with Fearne. Quiet by Fearne Cotton, £4.50 (paperback)

6 | ASDA.COM

George.com

ASDA.com/groceries

LIGHT FANTASTIC Cast a cosy glow when all is dark outside…

Glass scented candle** †, £4

CHOCS AWAY

Dark nights call for a decadent treat.

Extra Special Coconut & Rum Dark Chocolate, £1.50 (100g)

In store

TIME FOR TEA

Give your brew a boost with this happy hound mug. Bow wow!

Be happy! mug, £1.50

IN THE BAG

Tidy away magazines and books (or toys) in this stylish basket.

Woven basket**†, £10

Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply. Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability. *Available from 11 January 2020. **Available from 18 January 2020. †Limited stores. ††Price available 1-29 January 2020. ‡Offer price available until 24 January 2020. ‡‡Offer price until 13 January 2020. §Available from 9 January 2020. §§Available from 4 January 2020

LIVING

GO GREEN

Houseplants are having a moment!

Cheat a little bit of nature in your living room. Artificial umbrella plant**, £15

PRETTY IN PINK

Look good while you put your best foot forward.

Fitbit Inspire, was £69, now £49‡‡

MOREISH MALLOWS

Light, fluffy and flavoured with gin!

Extra Special Pink Gin Gourmet Marshmallows, £2 (100g)

SOUND SENSATION All you need for happy ears.

Mixx JX1 rose gold headphones, was £20, now £18††

DO-IT DIET

BLITZ IT!

Make 2020 the year you nail your 5-a-day. George Home Juicer, was £28, now £22†‡

ON SAFARI

Laughs and lean recipes from the bloggers.

Go wild and dish up dinner Two Chubby Cubs: The Cookbook on this delightful crockery set.

by James and Paul Anderson §, £10 Giraffe 12-piece dinner set*§§, £15

FRESH FACED

Squeaky clean never felt so good.

Asda Activated Charcoal Gel Face Wash, £1.50 (150ml; £1/100ml)

SCRUB-A-DUB

Blitz your home with the help of social media cleaning guru Mrs Hinch.

Mrs Hinch: The Activity Journal, £7

ASDA.COM | 7

FOOD

Embrace the new year with lighter pasta dishes, Veganuary-friendly treats, plus a host of inspiring ideas to make meals a joy every day

Welcome to

January

Prawn, lemon & chilli courgetti, p26

ASDA MAGAZINE | 9

Thi hisis mon moonntth… t

Food editor Gregor McMaster introduces our delicious new plant-based range and shares his choice of booze-free tipple – plus all the latest news and views

Here’s to kiwis

‘R

eady to slice or simply scoop from the skin, delicious kiwi fruit contain more vitamin C weight for weight than oranges. Try juicy slices as a vibrant topping for cereal or cheesecakes, or simply enjoy as a fresh, tangy snack.’

Grower’s Selection Ready to Eat Kiwi Fruit, £1.20 (4-pack; 30p each)

10 | ASDA.COM/GROCERIES

Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply.

Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability

FOOD

Mealtime magic

‘Simply pop these 100%-chicken-breast safari shapes in the oven for a dinner that’s a little on the wild side!’ Asda 9 Wholegrain Safari Animals**, £1.50 (342g; 44p/100g)

So goo goooodd… d

‘Don’t miss out on this limited-edition veggie wonder from the deli pizza counter, featuring an irresistible star veg lineup.’ Asda Vegan Rainbow Veg 10in Pizza*, £2.70

Big on botanics

‘Fo or when you want to sup an arromatic blend of botanicals without the booze. Cheers!’

Ex xtra Special Non Alcoholic Premium Botanical Drink, £16 (70cl; £22.86/L)

‘We want it to be easier for you to make hea althier choices when you’re shopping for food, so we’ve introduced the Asda Live Better icon. It high hlights products in our own-brand ranges that hav ve an approved nutritional benefit and no red trafficc lights.

So if you’re looking to make positive changes, watch out for the icon on product packaging and re ecipes.’

Photographs show serving suggestions. Alcohol can only be purchase ed in store or dellivered d bettween 10am and 10pm in Scotland. If you look under 25 and want to buy age-restriccted products,, you will need to prove your age. Challenge 25. No I.D. no sale. *Available 6-26 January 2020. **Available fro om 6 January 2020

A S DA .C C O M /G ROCERIES | 11

‘Make fresh fish your dish of the day – it’s so tasty and good for you as a lean source of protein. Boneless fillets are easy to turn into a tip-top dinner, too, whether baked with herbs and lemon, cooked in a classic fish pie or pan-fried to serve with chips. What a catch!’

Asda Line Caught 2 Cod Fillets, was £3.19, now £2.80* (260g; £10.77/kg); Asda 2 Sea Bass Fillets, was £2.97, now £2.80* (180g; £15.56/kg); Asda 2 Salmon Fillets, was £2.97, now £2.80* (240g; £11.67/kg)

It all counts

‘Make it easy to keep tabs on your diet with our Calorie Counted range. You’ll find lower-cal versions of favourites including fresh and frozen ready meals and classic cooking sauces, all less than 3% fat, too.’ Calorie Counted Chicken & Bacon Carbonara, was £2.50, now £2** (360g; 56p/100g); Calorie Counted Thai Green Chicken Curry, was £2.50, now £2** (380g; 53p/100g) 12 | ASDA.COM/GROCERIES

Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply. Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability.

Photographs show serving suggestions. *Offer price available until 3 February 2020. **Offer price available from 2 January 2020. †Reducing the consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels

Additional reporting: Nick Wyke. Photographs: Andrew Burton, Getty Images. Styling: Luis Peral. Food styling: Lorna Brash

Fancy fish?

FOOD

Slimzone Chicken Tikka Masala

In the zone

‘Watching your weight after Christmas? Our Slimzone frozen ready meals bring you all the flavour with fewer calories, so you can enjoy everyday dishes knowing they’re calorie-controlled and low in saturated fat†. Stock up the freezer!’ Slimzone Chicken Tikka Masala, £2.40 (500g; 48p/100g); Slimzone Chilli Con Carne, £2.50 (500g; 50p/100g)

‘Enjoy easy, satisfying meals and sweet treats while keeping an eye on your waistline with this second helping from the Pinch of Nom bloggers. All recipes are under 400 calories, and full of slimline tastiness.’

Pinch of Nom: Everyday Light by Kate Allinson and Kay Featherstone, £10

F

y ! t i ru ‘Supercharge winter mornings with our packs of colourful frozen fruits and berry-licious smoothie mixes. Just blitz with zingy fruit juice for an effortless nutrition boost.’ Asda Smoothie Mix Summer Fruits & Banana, £1.65 (500g; 33p/100g) or 2 for £3; Frozen for Freshness Raspberries, £1.65 (350g; 47p/100g) or 2 for £3

Sweetest thing

‘Have your cake and eat it with our indulgent vegan sweet treats. You won’t be able to resist these chocolate cupcakes topped with rich frosting and a mini marshmallow.’

Asda Vegan Chocolate Cupcakes, £1.50 (2-pack; 75p each)

ASDA.COM/GROCERIES | 13

FOOD

Cous cous, roasted peppers & kale, p16

go od stuff Ready to ring the changes this new year? Help keep your diet balanced in 2020 with these delicious and inspiring ideas

ASDAGOODLIVING.CO.UK | 15

Chicken & tomato courgetti bowl

Rainbow salad rolls

3 VEG-PACKED PORTABLE LUNCH IDEAS

1

Cous cous, roasted peppers & kale

An easy vegetarian option that’s crammed with tangy flavours SERVES 4 READY IN 30 MINS PRICE PER SERVING 70p

1 Preheat the oven to 200C/ 180C Fan/Gas 6.

2 Put 3 mixed peppers, deseeded and sliced, and 1 red onion, chopped, in a roasting tin. Toss with 1tbsp rapeseed oil and 1tsp ground cumin. Roast for 25 mins, stirring in 100g sliced curly kale, woody stems removed, for the last 5 mins. Set aside to cool.

3 Crumble 1 reduced-salt veg stock cube over 150g cous cous in a bowl.

Cover with boiling water. Cover the bowl; set aside for 10 mins.

4 Fluff the cous cous; stir through a 400g tin chickpeas, drained. Top with the veg and 20g toasted pine nuts.

Divide between 4 lidded containers; store in the fridge for up to 3 days.

Energy

2 of your 5-a-day

Each 310g serving contains Fat Saturates Sugars

Salt

Low

Low

1,271kJ 8.1g 304kcal Low

15%

12%

0.6g 3%

Chicken & tomato 2 courgetti bowl

Enjoy a taste of the Med with this low-fat lunch bowl that’s a source of protein SERVES 2 READY IN 15 MINS PRICE PER SERVING £1.29

1 Divide 2 medium courgettes, spiralised, 100g Grower’s Selection Vine Ripened Cherry Tomatoes, halved, 20g black olives, halved, and 2 sprigs basil, leaves torn, between 2 lidded containers.

2 Mix 2tbsp Asda Reduced Fat Green Pesto with 1tbsp water.

Add 250g Asda frozen Ready Cooked Chicken Breast Strips, thawed, and toss until the chicken is well coated. Divide between the containers, seal and store in the fridge for up to 2 days.

3 To heat, transfer the contents of a container to a microwave-safe bowl. Zap on high for 4-5 mins or until the chicken strips are piping hot all the way through.

Stir well before eating.

9.0g 0.37g Low

10%

6%

of your reference intake Typical energy values per 100g: 410kJ/98kcal

16 | ASDA.COM/GROCERIES

2 of your 5-a-day

Energy 944kJ 226kcal

11%

Each 358g serving contains Fat Saturates Sugars

Salt

Low

Low

7.2g

1.4g

4.3g 0.57g

10%

7%

5%

Low

Low

10%

of your reference intake Typical energy values per 100g: 264kJ/63kcal

3 Rainbow salad rolls

These colourful, crispy bites are ideal if you’re cutting down on carbs SERVES 2 READY IN 15 MINS PRICE PER SERVING £1.77 1 Remove the woody stems from 500g spring greens. For each roll, overlap 2 leaves to give a rectangle shape.

Spread with 200g Asda 30% Less Fat Houmous. Thinly slice 1 avocado and cut 1 carrot, 1 red pepper and ½ cucumber into matchsticks. Divide between the leaves, sprinkle with torn mint and coriander and roll up tightly.

2 Wrap in baking paper and store in the fridge for up to 2 days.

Energy

Each 601g serving contains Fat Saturates Sugars

1,811kJ 24.6g 3.6g 433kcal High Low

22%

35%

18%

Salt

14.4g 0.84g Low

16%

Low

14%

of your reference intake Typical energy values per 100g: 301kJ/72kcal

Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply.

Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability

FOOD

COURGETTE & CARROT SALAD Find this tasty recipe at ASDA.GL/basicsalad

3 QUICK & EASY DRESSINGS One beautiful salad, three delicious dressings

1 Avocado & yogurtt

2 Vegan lemon & herbb

3 Vegan Caesarr

Blend 1 medium avocado, peeled and destoned, juice 1 lime, 10g fresh coriander, torn, 10g basil, torn, and 170g fat-free Greek-style yogurt until smooth. Transfer to a serving jug or bottle and serve immediately, or store in the fridge for up to 1 day.

Whisk 1tbsp white wine vinegar with 1tbsp Dijon mustard, juice and zest 1 lemon, 3tbsp extra virgin olive oil, ½tsp dried oregano, 1tsp dried thyme, 1tbsp chopped chives and a pinch crushed chilli flakes. Store in the fridge, covered, for up to 7 days.

Whisk together 1tsp extra virgin olive oil, 3tbsp vegan mayonnaise, juice ½ lemon, 1 clove garlic, crushed, 1tbsp capers (from a jar), drained and chopped, and season with plenty of freshly ground black pepper. Store in the fridge, covered, for up to 3 days.

SERVES 8 READY IN 5 MINS PRICE PER SERVING 28p

Each 49g serving contains Fat Saturates Sugars

Salt

Low

Low

Energy 164kJ 39kcal

2.6g

2%

4%

Med

0.5g 3%

1.0g 0.02g Low

1%

<1%

of your reference intake Typical energy values per 100g: 335kJ/80kcal

SERVES 8 READY IN 5 MINS PRICE PER SERVING 9p

Each 14g serving contains Fat Saturates Sugars

Salt

Med

Med

Energy 172kJ 41kcal

4.3g

0.6g

0.3g 0.14g

2%

6%

3%

<1%

High

Low

2%

of your reference intake Typical energy values per 100g: 1,226kJ/293kcal

SERVES 6 READY Y IN 5 MINS PRICE PER SERVING 13p

Each 13g serving contains Fat Saturates Sugars

Salt

Med

Med

Energy 169kJ 40kcal

4.0g

0.3g

0.1g 0.08g

2%

6%

2%

<1%

High

Low

1%

of your reference intake Typical energy values per 100g: 1,301kJ/311kcal

ASDA.COM/GROCERIES | 17

TOP OF THE MORNING Set yourself up for a great day with these brighter breakfasts Lighter sausage & egg muffin

Clever ingredient swaps mean this fast-food fave gets a tasty twist SERVES 4 READY IN 20 MINS PRICE PER SERVING £1.15 ● 400g pack Extra Special

6 Light & Lean Low Fat Pork Sausages ● Asda Sunflower Oil Spray ● 4 Asda Wholemeal Muffins, split in half ● 1tbsp light sunflower spread ● 4 Asda Light Cheese Singles ● 1 beef tomato, sliced ● 4 medium eggs ● Handful baby spinach ● 4tsp Asda Rich & Sweet Tomato Chutney 1 Remove the sausage meat from the casings and shape into 4 patties. Heat 1 spray of oil in a frying pan on a medium setting.

Fry the patties for 3-5 mins each side until cooked.

2 Toast the muffins; spread with the sunflower spread.

Top each base with a slice each of cheese and tomato.

3 Return the pan to the heat and spray with oil.

Fry the eggs for 1-2 mins until the whites set but the yolks are runny.

4 Top the muffin bases with the patties, eggs, spinach and chutney. Sandwich with the muffin tops to serve.

Energy

Each 299g serving contains Fat Saturates Sugars

Salt

Low

High

1,689kJ 13.5g 404kcal Med

20%

19%

4.5g

8.4g 2.45g

23%

9%

Low

41%

ofyourreferenceintake Typicalenergyvaluesper100g:565kJ/135kcal

18 | ASDAGOODLIVING.CO.UK

FOOD

BRILLIANT BROTHS Warming, light-tasting and brimming with flavour and fresh veggies, broth is perfect for a January lunch or dinner. It’s super-easy to make, too – prepare a batch of basic chicken or veggie stock, then add your favourite combinations of meat or seafood and veg, along with herbs and spices. Try this Thai-style King Prawn & Veg Broth – find the recipe at ASDA.GL/thaibroth

Cherry & coconut overnight oats

This make-ahead dish oozes fruity flavours and is easy to prep, too SERVES 2 READY IN 5 MINS, PLUS OVERNIGHT CHILLING PRICE PER SERVING 59p ● 300ml Asda Free From

Coconut drink, chilled

● ½tsp ground cinnamon ● 100g porridge oats ● 2tbsp chia seeds ● 100g Frozen for

Freshness Cherries

● 1tbsp desiccated

coconut, toasted

1 Mix together the coconut drink, cinnamon, oats and chia seeds. Divide between 2 tumblers, layering with the cherries.

2 Finish with cherries and a sprinkle of coconut.

Cover and chill overnight in the fridge before serving.

Energy

Each 272g serving contains Fat Saturates Sugars

Salt

High

Low

1,650kJ 15.0g 394kcal Med

20%

21%

6.5g

8.4g 0.30g

33%

9%

Low

Thai-style king prawn & veg broth

5%

ofyourreferenceintake Typicalenergyvaluesper100g:607kJ/145kcal

ASDAGOODLIVING.CO.UK | 19

FOOD

FRUITY NON-ALCOHOLIC DRINKS Pink grapefru grapefruit uit & coconut soda a SERVES 1 READY Y IN 5 MINS PRICE PER SERVING 68p

Pour 75ml pink grapefruit juice and 75ml coconut water into a glass or jar with ice. Top up with soda water and garnish with a slice of red grapefruit.

Energy 191kJ 46kcal

2%

Each 190ml serving contains Fat Saturates Sugars

Salt

0.0g

0.0g

9.5g 0.02g

0%

0%

11%

Low

Low

Med

Low

<1%

of your reference intake Typical energy values per 100ml: 100kJ/24kcal

Pear, kale e & ginger ginger smoothie e

SERVES 1 RE EADY IN 10 MINS PRICE PER SERVING 68p

Cut a thin lengthways slice from 1 pear and reserve; core and trim the rest. Blend until smooth with 150ml coconut water, 1tbsp clear honey, a handful kale, 1 stick celery, chopped, 10g fresh ginger and a pinch ground cinnamon.

Serve in a glass or jar, garnished with the pear slice.

Energy

Each 385ml serving contains Fat Saturates Sugars

Salt

Low

Low

741kJ 0.8g 177kcal Low

9%

1%

0.0g 35.8g 0.08g 0%

High

40%

Man Mango ngo & a apple pple fizz z

SER RVES 1 READY IN 5 MINS PRICE PER SERVING 15p

Pour 100ml Asda Mango Juice Drink into a glass or jar with ice. Top up with 100ml Asda No Added Sugar Sparkling Apple & Mango Flavour Water. Garnish with slices of apple and fresh ginger.

Energy 263kJ 63kcal

3%

Each 370ml serving contains Fat Saturates Sugars

Salt

Low

Low

0.0g

0.0g 15.2g 0.04g

0%

0%

Low

High

17%

1%

of your reference intake Typical energy values per 100ml: 71kJ/17kcal

1%

of your reference intake Typical energy values per 100ml: 192kJ/46kcal

Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply.

Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability

ASDA.COM/GROCERIES | 21

food

WEEKEND BRUNCH Vegetarian full English traybake e

Tuck in to a mouth-watering dish that’s low in fat and crammed with veg to boost your 5-a-day SERVES 4 READY IN 55 MINS PRICE PER SERVING £1.03

Photographs: Martin Poole. Styling: Jenny Iggleden. Food styling: Matthew Ford

● 300g Frozen for Freshness

Butternut Squash Chunks ● 1tbsp rapeseed oil ● 4 frozen Quorn Sausages ● 1 red onion, cut in wedges ● 100g Extra Special Baby Portobello Mushrooms ● 220g cherry tomatoes on the vine ● 4 medium eggs ● 400g tin baked beans ● 1tsp chopped parsley 1 Preheat the oven to 200C/180C Fan/Gas 6.

2 Put the frozen butternut squash chunks in a large roasting tin. Drizzle over ½ the oil and toss to coat.

Roast for 15 mins, then remove from the oven.

3 Heat the rest of the oil in a nonstick frying pan on a high setting. Fry the sausages and onion for 3-4 mins to brown.

4 Add the sausages, onion, mushrooms and tomatoes to the tin. Bake for 20 mins.

5 Stir the veg and sausages.

Make 4 wells in the mixture.

Crack in the eggs, season with pepper and return to the oven for 6-8 mins until the whites have just set.

6 Heat the baked beans and put in a serving dish.

7 Take the tray out of the oven, sprinkle with parsley and serve with the beans.

Energy

1 ofyour 5-a-day

Salt

Low

Med

1,461kJ 13.0g 349kcal Med

17%

19%

2.0g 12.2g 1.62g 10%

Low

14%

27%

of your reference intake Typical energy values per 100g: 360kJ/86kcal

Vegetarian full English traybake

22 | ASDAGOODLIVING.CO.UK

Each 406g serving contains Fat Saturates Sugars

BLUEBERRY MUFFIN AMERICAN PANCAKES WITH GRANOLA CRUNCH Find this recipe at ASDA.GL/berrypancakes

FOOD

Butternut squash & spinach gnocchi, p28

Savv v sw waps p A handfu ul of alternative ing gredients can make you ur favourite pasta dishes lighter, without compromising on comfort or taste… …

ASDAGOODLIVING.CO.UK | 25

Prawn, lemon & chilli courgetti

Replace some of the pasta with courgette noodles for a low-fat dish with fewer carbs and fresher flavours SERVES 2 READY IN 20 MINS PRICE PER SERVING £1.61

● 100g spaghetti ● 150g Asda Cooked &

Peeled King Prawns

● 2tsp rapeseed oil ● 1 medium courgette ● Zest and juice 1 lemon, 26 | ASDA.COM/GROCERIES

plus wedges to serve

● 1 red chilli, thinly sliced ● 1tbsp chopped parsley

1 Cook the pasta according to the pack instructions.

Drain and return to the pan.

2 Heat a griddle pan to hot; toss the prawns in the oil and cook for 5 mins or until piping hot with char marks.

3 Meanwhile, use a spiraliser to cut the courgette into noodles, or use a veg peeler to shave into ribbons.

4 Gently toss the pasta with the courgetti and the lemon juice. The heat from the pan

will soften the courgetti.

5 Add the griddled prawns, lemon zest and chilli. Divide between 2 plates, twirling the pasta and courgetti into ‘nests’. Sprinkle with the parsley and serve with the lemon wedges, to squeeze.

Energy

1 of your 5-a-day

Each 284g serving contains Fat Saturates Sugars

Salt

Low

Low

1,212kJ 4.5g 290kcal Low

15%

6%

0.6g

2.8g 0.74g

3%

3%

Low

12%

of your reference intake Typical energy values per 100g: 427kJ/102kcal

Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply.

Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability

FOOD

Fajita-spiced chicken & tomato farfalle

No need for the cheese that tops many Italian or Mexican-inspired dishes – the warming spices in this fusion give it plenty of flavour SERVES 4 READY IN 35 MINS PRICE PER SERVING £1.59 ● 1tsp rapeseed oil ● 4 small chicken breasts ● 1 red onion, sliced ● 300g frozen sliced

mixed peppers

● 35g pack Asda Sizzlin’

Fajita Seasoning

●400g tin chopped

tomatoes

●300g Asda Farfalle pasta ● 1 red chilli, sliced, to serve ● 2tbsp chopped

coriander, to serve

1 Heat the oil in a pan and fry the chicken for 4 mins each side or until cooked through. Remove from the pan and keep warm.

2 Add the onion to the pan and fry on high for 4-5 mins until starting to colour.

3 Add the peppers and fajita seasoning and stir. Add the tomatoes, bring to a simmer, reduce the heat and cook for 10 mins or until thickened.

4 Meanwhile, cook the farfalle pasta according to the pack instructions.

5 Drain the pasta, then stir into the sauce. Divide between 4 plates. Slice the chicken and use to top the pasta. Scatter with the red chilli and coriander to serve.

Energy

Each 524g serving contains Fat Saturates Sugars

Salt

Low

Low

2,061kJ 4.2g 493kcal Low

25%

6%

0.5g

12.1g 0.89g

3%

13%

Low

15%

of your reference intake Typical energy values per 100g: 393kJ/94kcal

ASDA.COM/GROCERIES | 27

FO OOD

Butternut squash & spinach gnocchi A simple squash sauce adds lovely creaminess to this hearty, low-fat, low-salt veggie supper SERVES 4 READY IN 25 MINS PRICE PER SERVING 76p ● 400g frozen butternut

squash chunks

● 1 clove garlic, chopped ● 1 reduced-salt veg stock

cube, made up to 300ml

Vegan mac ’n’ cheese

This plant-based bake is a source of protein with puréed cauliflower replacing the usual white sauce SERVES 4 READY IN 50 MINS PRICE PER SERVING 67p ● 300g Asda Macaroni ● 300g frozen cauliflower ● 1 clove garlic, chopped ● 2 spring onions, sliced ● 1 reduced-salt

vegetable stock cube, made up to 300ml (check the pack to ensure it’s vegan) ● ½tsp mustard powder ● Pinch ground nutmeg (optional) ● 100g Free From Grated Cheddar Alternative ● 75g Asda Plain

Breadcrumbs

● 1tbsp chopped parsley ● 100g cherry tomatoes,

halved

1 Preheat the oven to 200C/180C Fan/Gas 6.

2 Bring a pan of water to the boil and cook the macaroni according to the pack instructions.

Drain and tip into a 20cm x 30cm baking dish.

3 Put the cauliflower, garlic and spring onions into a pan

28 | ASDAGOODLIVING.CO.UK

and add the stock. Bring to a simmer and cook until soft. Blitz with a handheld blender until smooth, season with black pepper and stir in the mustard, nutmeg (if using) and ½ the cheese alternative.

Pour over the pasta.

4 Stir together the breadcrumbs, parsley and remaining cheese alternative. Sprinkle over the pasta and top with the tomatoes. Bake for 20-25 mins until golden.

Serve immediately.

Energy

1 ofyour 5-a-day

Each 403g serving contains Fat Saturates Sugars

Salt

Low

Low

1,872kJ 7.7g 447kcal Low

22%

11%

4.8g 24%

1 Put the squash, garlic, stock and sage in a pan; season with black pepper.

Bring to a simmer and cook for 10-12 mins until soft. Blitz with a handheld blender until smooth.

2 Meanwhile, heat the oil in a large nonstick frying pan. Fry the gnocchi for 6-8 mins on a low-medium heat until golden and crisp.

3 Add the squash sauce to the gnocchi, stir through the spinach and cook until it has wilted. Divide evenly between 4 bowls, then scatter over the chopped hazelnuts before serving.

Energy

5.6g 0.64g Low

6%

11%

of your reference intake Typical energy values per 100g: 464kJ/111kcal

1 ofyour 5-a-day

Each 327g serving contains Fat Saturates Sugars

Salt

Low

Low

1,136kJ 6.9g 271kcal Low

14%

10%

1.6g

5.2g 0.46g

8%

6%

Low

8%

of your reference intake Typical energy values per 100g: 347kJ/83kcal

Photographs: Ant Duncan, Clare Winfield. Styling: Jenny Iggleden, Davina Perkins.

Food styling: Lorna Brash, Matthew Ford

● ½tsp dried sage ● 2tsp rapeseed oil ● 500g pack Asda Gnocchi ● 60g baby spinach ● 2tbsp hazelnuts,chopped

T h eR e f o r With to

InfUsed

FlaVour TimEs TasTy SalAds

S a vO u r

TheRe for you, all Ways

Blue cheese alternative, alterrnative, pear & asparagus s

Spread slicces of Extra Special White Bloomer bread with Extra Special Caramelised Onion Chutney and top with layers of baby spinach, sliced pear and roasted asparagus. Add slices of Asda Free From Blue Cheese Alternative and sandwich with more bread. Toast on both sides in a hot pan with a little rapeseed oil until crisp and golden.

Asda Free From Blue Cheese Alternative, £2.20 (200g; £11/kg) 30 | ASDA.COM/GROCERIES

Mature Cheddar alt alternative ternative & butternut squash h

Layer Extra Special White Bloomer bread with sliced roast butternut squash and courgette, and grated Asda Free From Mature Cheddar Alternative. Sprinkle over a few fresh thyme leaves and add a handful of raw shredded red cabbage for crunch. Top with more bread, then toast on both sides in a hot pan with a little rapeseed oil until crisp and golden.

Asda Free From Mature Cheddar Alternative, £2 (200g; £10/kg) Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply.

Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability

Photograph: Vinny Whiteman. Styling: Julie Patmore.

Food styling: Vicki Smallwood

Saa che c‘ heeeeesse’ s !

FOOD

Build gooey toasties full of vibrant veggies, lip-smacking dressings and our flavoursome vegan-friendly cheese alternatives. Tuck in…

Mozzarella alternative, alte ernative, tomato & pesto o

Spread Assda Free From Green Pesto onto slices of Extra Special White Bloomer bread, then stack with sliced vine-ripened tomatoes and a handful of Asda Free From Grated Mozzarella Alternative. Top with a handful of strong wild rocket and sandwich together.

Toast on both sides in a hot pan with a little rapeseed oil until crisp and golden.

Asda Free From Grated Mozzarella Alternative, £2 (200g; £10/kg)

Vegan smoky cheese chee ese alternative, alternative, pepper & avocado o Spread a slice of Extra Special White Bloomer bread with avocado mashed with a squeeze of lime juice. Top with roasted mixed peppers and sliced Applewood Vegan Smoky ky y Cheese Alternative.

Sandwich with another slice of the bread, then toast on both sides in a hot pan with a little rapeseed oil until crisp and golden.

Applewood Vegan Smoky Cheese Alternative, £2.30 (200g; £11.50/kg)

ASDA.COM/GROCERIES | 31

FOOD cover

recipe Sweet potato & coconut soup

4 WAYS WITH…

Vegan griddled sweet potato wedges with coriander chutney

Sweet potatoes

Sweet potato ‘toast’ with crème fraîche & blueberries

Kick-start January with this vibrant and versatile veg

Mexican-style sweet potatoes with cherry tomato salsa ASDAGOODLIVING.CO.UK | 33

FOOD

Sweet potato & coconut soup

Golden-brown slices of grilled swee et potato with a creamy, fruity topping – just the job for brunch SERVES 4 READY IN 25 MINS PRICE PER SERVING 70p ● 2 large sweet potatoes,

washed and dried

● 4tbsp Asda 50% Less

Fat Crème Fraîche ● 2tbsp blackcurrant jam ● 100g Grower’s Selection Blueberries ● 1tbsp chia seeds ● Mint leaves, to garnish 1 Preheat the grill to high.

2 Using a large, sharp knife, very carefully cut the sweet potatoes into slices lengthways, each about 1cm thick.

3 Working in batches if necessary, cook the

slices under the grill for 8-10 mins each side until tender and golden with browned and crisp edges. Set aside to cool for 2 mins.

4 Transfer the slices of toast to a serving plate.

5 Top with dollops of the crème fraîche and jam, add the blueberries, then sprinkle with the chia seeds. Garnish with the mint leaves, to serve.

Each 176g serving contains Fat Saturates Sugars

Salt

Med

Low

Energy 957kJ 229kcal

7.6g

11%

11%

Med

21%

16%

2%

of your reference intake Typical energy values per 100g: 544kJ/130kcal

Mexican-style sweet potatoes with cherry tomato salsa

With a hint of sweetness and a kick of chilli, these little ‘boats’ are piled with a tasty, tangy salsa SERVES 4 READY IN 45 MINS PRICE PER SERVING 86p ● 6 small sweet potatoes,

washed, dried and halved ● 2tbsp rapeseed oil ● 2tbsp Cajun seasoning ● 2tbsp clear honey ● 250g cherry tomatoes, quartered ● Juice 1 lime, plus wedges to serve ● 25g pack coriander, finely chopped ● ½ small red onion, finely chopped ● 1 red chilli, sliced 1 Preheat the oven to 200C/180C Fan/Gas 6.

34 | ASDA.COM/GROCERIES

2 Toss the potatoes with the oil and Cajun seasoning. Roast in the oven for 35-40 mins until soft and caramelised, drizzling with the honey for the final 10 mins.

3 Meanwhile, mix together the tomatoes, lime juice coriander and onion.

4 Spoon the salsa over the sweet potatoes. Top with the chilli and serve with the lime wedges.

Energy

2 of your 5-a-day

Each 346g serving contains Fat Saturates Sugars

Salt

Low

Low

1,433kJ 7.3g 343kcal Low

17%

10%

0.7g 26.0g 0.76g 4%

Med

29%

● 1 large onion, chopped ● 1 clove garlic, chopped ● 3cm thumb-sized piece

ginger, chopped

● 1tbsp rapeseed oil ● 4 medium sweet

potatoes, peeled and chopped ● 1 reduced-salt vegetable stock cube ● 400ml reduced-fat coconut milk ● 2 spring onions, shredded, to serve ● Chilli flakes, to serve 1 In a lidded pan, fry the onion, garlic and ginger in the oil on medium for

4.2g 14.1g 0.14g Med

Thick and smooth with warming ging ger, this hearty veggie soup is comfort in a bowl SERVES 6 READY IN 45 MINS PRICE PER SERVING 39p

13%

of your reference intake Typical energy values per 100g: 414kJ/99kcal

10 mins to soften, not brown.

2 Add the sweet potatoes, stock cube and 1L boiling water. Bring to the boil, cover and simmer for 30 mins or until softened.

3 Stir in the coconut milk (reserving a little to serve) and blitz with a handheld blender until smooth.

Divide between 6 bowls.

4 Drizzle with the reserved coconut milk; sprinkle with the spring onions, chilli flakes and some pepper.

2 of your 5-a-day

Energy 854kJ 204kcal

10%

Each 408g serving contains Fat Saturates Sugars

Salt

Low

Low

6.5g

3.7g

9.4g 0.29g

9%

19%

10%

Low

Low

5%

of your reference intake Typical energy values per 100g: 209kJ/50kcal

Vegan griddled sweet potato wedges with coriander chutney Chunky chips served with a zingy green dip SERVES 4 READY IN 40 MINS PRICE PER SERVING 59p ● 4 medium sweet

potatoes, washed, dried and cut into wedges ● 1tbsp rapeseed oil ● 1tbsp smoked paprika ● 1 green chilli, deseeded and sliced, plus extra to garnish ● 2 x 25g packs coriander, roughly chopped ● 2cm thumb-sized piece of ginger, chopped ● 1 large clove garlic ● 1tsp ground cumin ● ½tsp ground coriander 1 Preheat the oven to 200C/180C Fan/Gas 6.

2 On a baking tray, toss

the wedges with the oil and paprika. Roast for 18-22 mins until starting to soften but still holding their shape.

3 For the chutney, whizz the remaining ingredients with 2-4tbsp water in a blender until smooth.

4 Heat a griddle pan on high; fry the wedges for 1-2 mins each side to char.

5 Serve sprinkled with the extra green chilli and the chutney on the side, to dip.

Energy

1 of your 5-a-day

Each 221g serving contains Fat Saturates Sugars

Salt

Low

Low

952kJ 4.0g 228kcal Low

11%

6%

0.4g 11.3g 0.22g 2%

Med

13%

4%

of your reference intake Typical energy values per 100g: 431kJ/103kcal

Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply.

Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability

Photographs: Dan Jones. Styling: Julie Patmore. Food styling: Matthew Ford

Sweet potato ‘toast’ with crème fraîche & blueberries

ADVERTISEMENT FEATURE

No-fuss fillets Our responsibly sourced fish fillets are so simple to cook for a speedy, flavour-packed meal

M

ake it easy to get more fish into your diet with our pre-prepped fresh fillets.

They’re trimmed, boned and cut into portions, ready to cook straight from the pack. You’ll find

plenty of choice, from smoked haddock to family-fave salmon and cod, and lots of easy ways to cook. Try them pan-fried, steamed, grilled or baked, for tasty fish without the hassle.

Fish know-how

● How can I tell when fish is cooked? The

Asda 2 Salmon Fillets, was £2.97, now £2.80* (240g; £11.67/kg)

Asda Line Caught 2 Cod Fillets, was £3.19, now £2.80* (260g; £10.77/kg)

Asda 2 Sea Bass Fillets, was £2.97, now £2.80* (180g; £15.56/kg)

Find the recipe for tasty baked Asian-inspired salmon parcels at ASDA.GL/ salmonparcels

Selected stores only, subject to availability.

Delivery, collection and carrier bag charges may apply. Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability. Products may contain bones. *Offer price available until 3 February 2020

2019

Photograph: Toby Scott. Styling: Luis Peral. Food styling: Denise Smart

top of the fillet will be firm to the touch and the edge will flake away easily when it’s done. ● Any ideas for adding flavour in a flash?

Try coating in a soy and honey glaze before cooking, adding garlic, ginger and chilli when frying, or bake with lemon and black pepper. ● How do I get the skin crispy? Start frying the fillet skin-side down in a hot pan. Flip just once, when the edges of the fish have turned opaque.

WINNER SEAFOOD RETAILER OF THE YEAR

ASDA.COM/GROCERIES | 35

Chickpea crunch Spiced roasted chickpeas add a crispy bite to this dish that perfectly matches tangy fat-free Greek yogurt with sun-dried tomatoes, tender spinach and hearty puy lentils. The chickpeas can be roasted in advance for an extra-quick and easy throw-together dinner.

Roa sted tils chickpeas with yogurt, len

mix up Celebrate the pile-â&#x20AC;&#x2122;em-high yogurt-bowl trend with these deliciously different savoury options, and bring a fabulous flavour boost to your meals 36 | ASDAGOODLIVING.CO.UK

ied -dr n u &s

s oe at m to

FOOD Eggy dipper Inspired by the classic dish of Turkish eggs, this is a dream combo of zesty, dill-spiked Greek yogurt and soft poached egg with a fiery chilli butter dressing. Crisp pitta bread dippers add crunch, with roasted cherry tomatoes for sweetness.

Breakfast is served!

ted as ro t, oo

Soy ay og urt wi th be et r

er umb cuc

Vegan super bowl Soya yogurt alternative makes an irresistibly creamy base for this plant-based combo of contrasting earthy beetroot, juicy roasted grapes and crisp cucumber. Try it for a lunchtime treat, sprinkled with toasted chopped nuts for a crunchy boost.

Inspired to try these tasty combinations?

Find the recipes at ASDA.GL/yogurtbowls

ASDAGOODLIVING.CO.UK | 37

Photograph: Dan Jones. Styling: Julie Patmore. Food styling: Matthew Ford

s& pe gra

a itt hp t i w ggs yle e t s h s i Turk

FOOD

VEGAN BAKES

Make.

Eat. Repeat.

Donâ&#x20AC;&#x2122;t miss out on treats this Veganuary with these irresistible, easy desserts

Gluten-free plant-based brownies, p42

ASDAGOODLIVING.CO.UK | 39

THREE INGREDIENTS Peanut butter cookies

These rich and chewy cookies are super-quick and easy to whip up SERVES 8 READY IN 30 MINS, PLUS COOLING PRICE PER SERVING 20p ● 200g crunchy peanut

butter ● 100g maple syrup, plus extra to drizzle ● 175g porridge oats

1 Preheat the oven to 200C/180C Fan/Gas 6.

Line 2 baking trays with baking paper.

2 In a large bowl, stir

40 | ASDA.COM/GROCERIES

together the peanut butter and maple syrup until smooth. Mix in the oats until well coated.

3 Divide the mixture into 8 pieces and, with wet hands, roll into balls.

Arrange on the baking trays, then use a fork to flatten the cookies and create a pattern on top.

4 Bake the cookies for 15-18 mins, until turning brown at the edges.

Leave on the baking trays to cool fully, then drizzle with a little extra maple syrup before serving.

Energy

Each 59g serving contains Fat Saturates Sugars

Salt

High

Med

1,160kJ 14.8g 277kcal High

14%

21%

3.5g

8.9g 0.22g

18%

10%

Med

4%

of your reference intake Typical energy values per 100g: 1,966kJ/470kcal

Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply.

Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability

FOOD

ONE BOWL Cheat’s choc chip banana bread

This banana bread is bursting with flavour and uses only five ingredients, including a packet sponge mix SERVES 10 READY IN 1 HR 20 MINS, PLUS COOLING PRICE PER SERVING 51p ● 200ml vegetable oil,

plus extra for greasing

● 3 medium bananas,

peeled and halved lengthways ● 2 x 250g packs Asda Free From Vanilla Flavour Sponge Mix ● 3 x 25g packs Asda Free From Choc Buttons ● 20g demerara sugar 1 Preheat the oven to 180C/160C Fan/Gas 4.

Grease and line a 20cm/1L loaf tin.

2 In a large bowl, mash 2 of the bananas and mix in the oil. Stir in the sponge mix and choc buttons, then pour into the loaf tin.

3 Push the remaining banana halves into the top, cut side up. Sprinkle over the sugar.

4 Bake for 1 hr 10 mins to 1 hr 20 mins, until the top springs back when lightly pressed. Cool in the tin for 10 mins, then turn out onto a wire rack to cool completely. Cut into slices to serve.

Energy

Each 79g serving contains Fat Saturates Sugars

Salt

Med

Low

1,190kJ 19.8g 284kcal High

14%

28%

3.6g 17.4g 0.13g 18%

Med

19%

2%

of your reference intake Typical energy values per 100g: 1,506kJ/360kcal

ASDA.COM/GROCERIES | 41

FOOD

Soya yogurt alternative used in place of eggs makes this zesty cake irresistibly moist SERVES 12 READY IN 1 HR 20 MINS, PLUS COOLING PRICE PER SERVING 20p ● 120g Asda Free From

Dairy Free Sunflower Spread, plus extra for greasing ● 300g caster sugar ● 250g self-raising flour ● 1tsp baking powder ● 250g Asda Free From Plain Soya Yogurt Alternative ● ½tsp vanilla extract ● 3 lemons: zest and juice of 2, plus 1 thinly sliced 1 Preheat the oven to 180C/160C Fan/Gas 4.

Grease and line a 20cm/1L loaf tin.

2 Beat together the spread, 175g of the sugar, the flour, baking powder, soya yogurt, vanilla and lemon zest until smooth.

3 Spoon into the tin and level the top. Bake for 50-60 mins or until a skewer inserted into the centre comes out clean.

4 Meanwhile, simmer the lemon slices in 50ml water and 75g of the sugar for 10 mins. Drain

then cool on baking paper.

5 For the glaze, stir the remaining sugar into the lemon juice (about 100ml). While the cake is warm, poke a few holes in the top and drizzle over the glaze. Cool in the tin, turn out, then top with the lemon slices to serve. ● If freezing, make the cake but not the lemon slices and drizzle. Wrap in clingfilm and freeze for up to 3 months. Thaw, unwrapped, on a wire rack for 2-3 hrs. Make the lemon slices and drizzle, and finish as per the recipe.

Energy

Each 84g serving contains Fat Saturates Sugars

Salt

Low

Med

935kJ 5.3g 223kcal Med

11%

8%

1.2g 24.4g 0.41g 6%

High

27%

7%

of your reference intake Typical energy values per 100g: 1,113kJ/266kcal

10 MINS PREP Gluten-free plant-bas plant-based sed browniies brownies s

Surprise-ing gredient blac ck beans giive these an irresistibly gooey centrre SERVES 16 READY IN 50 0 MINS, PLUS COOLING G PRICE PER SERVING 47p ● 4tbsp coconut oil, meltted,

pllus extra to grease

● 200g NOMO Delicioussly

Dark Vegan & Free From Chocolate, chopped ● 2 x 400g tins Asda Black Beans in Water, drain ned, liquid from 1 tin rese erved ● 2tsp vanilla extract ● 200g soft light brow wn sugar ● 80g cocoa powderr ● ½tsp bicarbonate of soda ● 1tsp gluten-free baking powder ● Icing sugar,, to du ust (optional) 1 Preheat the oven n to 200C/180 0C Fan/Gas 6.

Grease and line a 20cm square brownie tiin.

2 Heat the cocon nut oil and chocolate in a sm malll pan n on low, stirring, unttil melted.

Set aside to coo ol for 5 mins.

3 Meanwhile, pu ut the beans and reserved liq quid in a food processor with h the vanilla, brown sugar, cocoa, bicarb and baking po owder. Pulse until smooth; pour in the choc mixture and combine.

4 Pour into th he tin;; bake for 40-45 miins until a crust forms and th he middle is set.

5 Cool in the tin then slice into 16. Dusst with icing sugar, if usiing, to serve.

Each 64g serving contains Fat Saturates Sugars

Salt

High

Low

Energy 752kJ 180kcal

8.6g

5.8g 17.9g 0.19g

9%

12%

29%

Med

High

20%

3%

of your refeerence intake Typical energy values per 100g: 1,176kJ/281kcal

42 | ASDAGOODLIVING.CO.UK

Photographs: Toby Scott. Styling: Julie Patmore. Food styling: Cate Dixon

FREEZE AHEAD Lemon drizzle loaf

ADVERTISEMENT FEATURE

Sweet & fruity

Juicy berries and a crumble topping make these vegan treats something special Vegan blueberry muffins SERVES 12 READY IN 30 MINS, PLUS COOLING PRICE PER SERVING 22p

Be sure to add the white wine vinegar!

It’ll make your muffins light and fluffy

● 175g self-raising flour ● 100g demerara sugar ● 30g vegan sunflower spread ● 20g porridge oats ● 1tbsp poppy seeds ● 1 banana, mashed ● 75ml vegetable oil ● 1tsp vanilla extract ● ½tsp white wine vinegar ● 100ml almond or other

dairy alternative milk

Photograph: Vinny Whiteman. Styling: Julie Patmore. Food styling: Vicki Smallwood

● Zest 1 orange ● 1tsp baking powder ● 125g blueberries

1 Preheat the oven to 180C/160C Fan/Gas 4. Line a 12-hole muffin tin with paper cases.

2 For the crumble topping, put 25g of the flour, 25g of the demerara sugar, the sunflower spread, oats and poppy seeds into a bowl. Rub in with your fingers until it resembles breadcrumbs.

3 For the muffins, beat together the banana, oil, vanilla, vinegar, milk alternative and the rest of the sugar.

Stir in the rest of the flour, the orange zest, baking powder and blueberries.

4 Divide between the cases and sprinkle over the topping. Bake for 22-25 mins until the tops spring back to the touch. Cool for 10 mins in the tin, then finish cooling on a wire rack.

Each 60g serving contains Fat Saturates Sugars

Salt

Med

Med

Energy 683kJ 163kcal

6.6g

0.7g 10.8g 0.26g

8%

9%

4%

Low

Med

12%

Grower’s Selection Blueberries, £1 (125g; £8/kg)

4%

of your reference intake Typical energy values per 100g: 1,138kJ/272kcal

Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply. Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability

ASDA.COM/GROCERIES | 43

FOOD

ONE

basket

Five meals

Create five delicious meals they’ll love from one basket of shopping – all for £25 or less*

M

ond ay

Loaded chicken Cobb salad, p48

*Makes five meals each serving four people and does not include store-cupboard staples, listed as such in the shopping list. Based on prices at time of going to press; subject to change

ASDAGOODLIVING.CO.UK | 45

Tuesd ay Ginger baked cod with veggie rice, p48

Wednesday Use micro rice and fish cooked straight from the freezer for a quick and easy dinner

Cauliflower soup with bacon, p49

46 | ASDA.COM/GROCERIES

Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply. Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details.

Delivery and collection slots subject to availability

Thursday

FOOD

Lentil & beetroot cakes with fried egg & greens, p49

This, aromatic, veg-filled soup uses just one pot and takes only 20 mins to prepare

d ay

Fri

Mushroom & spring onion noodle soup, p49

ASDA.COM/GROCERIES | 47

YOUR PULL-OUT-AND-KEEP RECIPE PAGES

SHOPPING LIST FRESH FRUIT AND VEG ● 2-pack Little Gem lettuce ● 20g pack fresh thyme ● 300g pack Grower’s Selection British Cooked Beetroot ● 1 medium avocado ● 3-pack Farm Stores Mixed Peppers ● 1 bunch spring onions ● 1 bulb garlic ● 115g pack Extra Special British Shiitake Mushrooms ● 160g pack mangetout ● 2 loose red onions ● 160g pack Asda Spring Greens ● 200g pack pak choi ● 1 loose wh hite pottatto ● 1 loose lime ● 1 large cauliflower CHILLED ● 300g pack Butcher’s Selection British Chicken Breast Portions ● 2 x 155g pack Butcher’s Selection Smoked Lean Diced Bacon ● 6-pack medium free-range eggs FROZEN ● 400g pack Asda 4 Cod Fillets ● 1kg pack Frozen for Freshness Sweetcorn JARS, PACKETS & TINS ● 180ml Asda Honey & Mustard Dressing ● 225g pack Asda Rice Noodles ● 2 x 92g pack Baker’s Selection Ciabatta Rolls ● 95g jar Asda Easy Ginger ● 150ml bottle Amoy Reduced Salt Soy Sauce ● 390g tin Asda Green Lentils ● 250g pack Asda Basmati Micro Rice STORE CUPBOARD ● Rapeseed oil ● Black pepper ● Reduced-salt vegettab ble sttock k cub bes ● Plain flour

MONDAY

Loa aded chicken Cob bb salad

This Stateside-style salad d is packed with full-o on flavour from the herby roast chicken brea ast, creamy avocado and crispy bacon SERV VES 4 READY IN 35 MINS PRICE PER SERV VING £1.67 ● 30 00g pack chicken

brreasts

● 60 0ml Asda Honey

30-35 mins un ntil cooked through. Add the bacon to the tray for the e final 15 mins.

Cool for 10 miins then slice the chicken on n an angle.

3 Meanwh hile, cookk the eggs in a pan of boiling water for 7 mins, then drain and chill in co old water until cool enough to handle.

Peel and halve e the eggs.

4 Blanch the frozen sweetcorn in boiling water for 3-4 mins until tender and heated th hrough.

5 Toss the letttuce with the rest of the dre essing and arrange on a serving platter.

Arrange the ch hicken, eggs, sweetcorn and d the rest of the ingredientts on top before serving g.

Energy

1 of your 5-a-day

Each 307g serving contains Fat Saturates Sugars

Salt

Low

Med

1,374kJ 16.9g 328kcal Med

16%

24%

3.4g

5.5g 1.72g

17%

6%

Low

29%

of your reference intake Typical energy valuues per 100g: 448kJ/107kcal

& Musttard d Dressiing

● 4 sprigs thyme,

lea aves only

● 155 5g lean diced bacon ● 2 medium eggs ● 100 0g frozen sweetcorn ● 2 Little Gem lettuces,

ch hopped

● 100 0g cooked beetroot,

dicced

● 1 medium avocado,,

pe eeled, destoned an nd sliced ● 1 yellow or orange pe epper, finely diced ● 1 spring onion, sliced 1 Preheat the oven to 200C C/180C Fan/Gas 6.

2 Putt the chicken in a small roastting tin and drizzle over ½ the dressiing. Spriinkkle over the thyme and season with black pepper. Bake for

4 8 | A S DAG O O D L I V I N G .C C O .U UK

TUESDAY

Ginger ba aked cod with vegg gie rice

Tangy Asian n flavours of soy, garlic and ginger add a tasty boost to this fabulous fish dish SERVES 4 RE EADY IN 35 MINS PRICE PER SERVING £1..70 ● 400g frozen cod fillets ● 3tbsp Asda Easy Ginger

● 2 cloves garlic, crush hed ● 1tbsp reduced-salt

soy sauce

● 1tbsp rapeseed oil ● 1 red onion, sliced ● 1 red and 1 green

pepper, chopped

● 150g frozen sweetco orn ● 250g pack Asda

Basmati Micro Rice

● 200g pak choi, quarttered ● 2 spring onions, slice ed ● 1 lime, cut into wedg ges,

to serve

1 Preheat the oven to 200C/180C Fan/Gas 6..

Line a baking tray with h nonstick baking paper.

2 Put the frozen cod filllets onto the tray. Mix together the ginger, garlic and soy sauce and spoon over the fish. Bake for 25-30 mins until cooked through.

3 Heat the oil in a large e fryiing pan or wokk. Fry the red onion and pepp pers for 5-7 mins until startin ng to colour. Add the froze en sweetcorn and cook for another 2-3 mins.

4 Heat the rice according to the pack instructions.

Add to the veg in the pan and stir-fry for 2-3 min ns until well combined.

5 Meanwhile, steam the e pak choi according to the pack instructions.

6 Divide the cod, fried rice and pak choi between n 4 plates. Sprinkle with the spring onions and serve with the lime wedges, to squeeze ov ver.

Energy

2 of your 5-a-day

Each 390g serving contains Fat Saturates Sugars

1,240kJ 6.6g 296kcal Low

15%

9%

Salt

0.8g

7.4g

1.13g

4%

8%

19%

Low

Low

Low

of your reference intake Typical energy values per 100g: 318kJ/76kcal

Photographs: Jonathan Kennedy. Styling: Hannah Wilkinson. Food styling: Nicole Herft

black

We’ve put your shopping list and recipes in one place to make midweek meal-planning a breeze. Pull out these pages and stick on the fridge – or take a picture on your phone

FOOD

WEDNESDAY

Cauliflower soup with bacon

This creamy cauli and potato soup comes with croutons and bacon for a tasty crunc ch SERVES 4 READY IN 45 MINS PRICE PER SERVING 88p p

12-15 mins, stirring regularly, until crisp and browned.

5 Take the soup off the heat, remove the thyme and whizz with a handheld blender until smooth. Divide between 4 bowls. Top with the bacon, croutons, reserved spring onion and exttra thyme to serve.

Energy

1 of your 5-a-day

Each 474g serving contains Fat Saturates Sugars

Salt

Low

Med

1,150kJ 7.6g 275kcal Low

14%

11%

1.4g

8.5g 1.47g

7%

9%

Low

25%

of your reference intake Typical energy values per 100g: 243kJ/58kcal

● 1tbsp rapeseed oil ● 3 spring onions, sliced d ● 1 large cauliflower,

trimmed and chopped d

● 3 sprigs thyme, plus

extra to serve ● 1 white potato, choppe ed ● 1 reduced-salt veg stoc ck cube, made up to 1L ● 92g pack k ciiab battta rollls, cut into cubes ● 155g lean diced bacon 1 Preheat the oven to 200C/180C Fan/Gas 6.

2 Heat 2tsp of the oil in a large pan. Set aside ¼ of the spring onion and cook the rest for 2-3 mins untill starting g to brown. Add the e cauliflower and thyme an nd cook for 6-8 mins until starting to colour.

3 Add the potato and stocck, bring to a simmer then cover and cook for 18-20 mins until the potatoes are breaking down.

4 Meanwhile, put the rest of the oil, the ciabatta and d bacon in a roastting tin and d toss together. Season with black pepper and bake for

THURSDAY

Lentil & beetroot cakes with witth fried fried egg g & greens s Crisp cakess of earthy green lenttils and d sweett grated beetroot make a delicious combo with fresh spring greens SERVES 4 READY IN 35 MINS PRICE PER SERVING 60p

the onion and thyme for 6-8 8 mins until the onion has starrted to soften. Add the garlic and cook for 2 mins.

2 Ta ake off the heat, remove the thyme and stir in the lenttils. Pulse to a rough passte in a processor.

Seaason with black pepper.

Stir in the beettroott and d flou ur until the mixture com mes together. Divide into o 4 and form into cakes.

3 Heat 1tsp of the oil in the pan n and cook the cakes in batches for 4-6 mins on eacch side until browned and crissp. Set aside on a plate line ed with kitchen paper.

4 Cook the sp pring g greens acccording to the pack insttructions. Heat the rest of the oil in the frying pan and d fry 2 eggs at a time, until the whites have set.

5 Divide the cakes and greens between 4 plates, and d top each with an egg and d black pepper to serve.

Energy

2 of your 5-a-dayy

Each 268g serving contains Fat Saturates Sugars

Salt

Low

Low

1,133kJ 12.1g 271kcal Med

14%

17%

2.1g

7.8g 0.40g

11%

9%

Low

7%

of your reference intake Typical energy values per 100g: 423kJ/101kcal

● 2tbsp rapeseed oil ● 1 red onion, finely

chop pped ● 2 sprigs thyme ● 1 clove garlic, chopped ● 390g tin green lentils, drained and rinsed ● 200g cooked beetroot, grated and excess liquid squeezed out ● 2tbsp plain flour ● 160g sliced spring greens ● 4 medium eggs 1 Heat 1tsp of the oil in a nonstick frying pan. Cook

● 1tsp rapesseed oil ● 2 cloves garlic,

thinly slicced

● 1tbsp Asda a Easy Ginger ● 115g pack Extra Special

British Shiitake Mushroom ms, sliced ● 200g frozen sweetcorn ● 160g pack k mangetout ● 2 spring onions, white parts slice ed and green parts shre edded ● 1tbsp redu uced-salt soy sauce e ● 1 reduced--salt veg stock cube, mad de up to 800ml ● 225g Asda a Rice Noodles 1 Heat the oil in a large pan and fry y the garlic for 1-2 mins until starting to brown. Stir in n the ginger and mushroo oms and cook, stirring, for 2 mins.

2 Add the fro ozen sweetcorn, the mangeto out and the white part off the spring onions, then pour over the soy sauce an nd stock. Bring to a simmer and cook for 3 miins or unttil the mangetout has turned bright green.

Add the rice noodles, stir together, and d cook for 2 mins to heat through.

3 Divide the soup between 4 bowls and top with the shredded gre een spring onion to serv ve.

Energy

1 ofyour 5-a-day

FRIDAY

Mu ushroom & spriing onion spring oniion n nood noodle dle soup p

A fragrant dish with zingy fresh ginger and cru unchy vegetables SERVES 4 READY IN 20 MINS PRICE PER SERVING 94p

Each 342g serving contains Fat Saturates Sugars

Salt

Low

Low

773kJ 3.4g 185kcal Low

9%

5%

0.3g

4.1g 0.89g

2%

5%

Low

15%

of yoour reference intake Typical energy values per 100g: 226kJ/54kcal

Tried these recipes?

Share your pics on Instagram, Facebook or Twitter using the hashtag #1B5M Find more one-basket menus online at ASDA.GL/1B5M A S DAG O O D L I V I N G .C C O .U U K | 49

FOOD

waste not, want itâ&#x20AC;Ś

Photograph: Clare Winfield. Styling: Davina Perkins. Food styling: Matthew Ford

Give your unused veg and peelings tasty new appeal with these three super-easy hacksâ&#x20AC;Ś

1 Make a stock

Well-scrubbed root veg peelings are perfect for an easy-to-make freezable stock. Throw in any spare veggies that are past their best.

2 Fry up fritters

Potato and carrot peelings can be quickly fried into tasty fritters.

Perfect with your favourite sauce, to dip.

3 Create a bag of crisps

For delicious and crunchy homemade crisps, slice leftover root veg thinly, drizzle with oil, then bake.

Make them from peelings, too!

Find the recipes at ASDA.GL/vegpeel ASDAGOODLIVING.CO.UK | 51

FOOD FROM QUICK DISHES TO MIDWEEK DINNERS, OUR EASY RECIPES ARE HERE FOR ALL YOUR NEEDS

Maake k it… itt

WITH 5 INGREDIENTS

Pea & sundried tomato risotto

Arborio rice gives this savoury, Italian-inspired tomato dish a creamy texture SERVES 4 READY IN 35 MINS PRICE PER SERVING 74p ● 280g jar Asda Sun-dried

Tomatoes ● 2 small onions, thinly sliced ● 200g Asda Risotto Arborio Rice ● 200g frozen peas ● 70g Parmesan, grated

1 Drain the sun-dried tomatoes, reserving 2tbsp of the oil from the jar.

Roughly chop half and finely chop the rest.

2 Heat the reserved oil in a large, deep-sided frying pan over a low setting. Add the onions and cook for 10 mins, stirring regularly.

3 Add the finely chopped tomatoes and the rice.

Cook for 2 mins, stirring continuously. Add 1L boiling water, a splash at a time, stirring, until it has all been absorbed. Add the peas.

Simmer until the peas are cooked and the rice is soft.

4 Stir through most of the Parmesan, and season with ground black pepper.

5 Divide between bowls and top with the roughly chopped tomatoes and Parmesan to serve.

Energy

1 of your 5-a-day

Each 473g serving contains Fat Saturates Sugars

Salt

Low

Med

2,315kJ 19.4g 553kcal Med

28%

28%

5.2g 21.8g 1.80g 26%

Low

24%

30%

of your reference intake Typical energy values per 100g: 490kJ/117kcal

ASDAGOODLIVING.CO.UK | 53

Maake k it… itt

IN ONE PAN

Sausage & apple casserole Juicy Braeburns are the perfect partner for meaty bangers SERVES 4 READY IN 40 MINS PRICE PER SERVING 96p ● 1tbsp rapeseed oil ● 6 shallots, peeled

and thickly sliced

● 400g pack Extra Special

6 Light & Lean Low Fat Pork Sausages ● 4 sprigs thyme ● 3 Maris Piper potatoes, peeled and cut into 3cm chunks ● 1 reduced-salt chicken stock cube, made up to 500ml ● 2tsp cornflour ● 2 Braeburn apples, cored and cut into wedges

1 Heat the oil in a hob-safe casserole. Fry the shallots and sausages on a medium heat for 5-6 mins to brown.

2 Add the thyme and potatoes. Pour over the stock and bring to a boil.

3 Mix the cornflour to a smooth paste with a little cold water. Add to the pan.

4 Stir the casserole, cover with the lid and cook for 10 mins, stirring occasionally.

5 Add the apples, return to a simmer and cook for 20 mins until the apples are tender and the sausages are cooked through.

Energy

1 of your 5-a-day

54 | ASDA.COM/GROCERIES

Each 494g serving contains Fat Saturates Sugars

Salt

Low

Low

1,426kJ 6.4g 341kcal Low

17%

9%

1.5g

12.4g 1.43g

8%

14%

Low

24%

of your reference intake Typical energy values per 100g: 289kJ/69kcal

FOOD

Maake ke it… t…

Photographs: Toby Scott. Styling: Julie Patmore. Food styling: Cate Dixon n

UNDER 25 50 CAL LS*

Pear & blackberry black kberry crumble crumb ble

Sweet fruit and a hintt of cinnamo on make this dessert a wonderful winterr warmer SERVES 8 READY IN 40 MINS PRICE PER SERVIN NG 63p ● 50g unsalted butter,

diced ● 70 0g pla ain flo our ● 1tssp ground cinnamon ● 50 0g ground almonds ● 2 x 410g tins Asda Pear Ha alves in Fruit Juice ● 35 50g Frozen for Frreshness Blackberries

● 1tsp cornflour ● 1tsp vanilla extract ● 15 50ml sing gle e cre eam

1 Pre eheat the oven to 180C C/160C Fan/Gas 4.

2 Ru ub the butter into the flour. Stir in the cinnamon and almonds; set aside.

3 Drain the pears, reserv ving 2tbsp of the juice; slice each ha alf intto 4 chu unkss.

4 In n a large bowl, toss the pea ars and blackberries with the cornflour. Stir in the van nilla and reserved juice.

5 Tip the fruit mixture into a 20cm x 25cm baking dish.

Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply.

Minimum sp spend pend or minimum basket charge charg ge may y apply; ap pply y; see ASDA.com/minimumbasketcharge ASDA.com//minimumbasketcharg ge for details. Delivery and collection slots subject to availability. *Per 159g serving

Sprinkle over the crum mble topping. Bake for 25-35 minss, unttil the e cru umb ble e beg gins to brown. Serve with the e cream, to drizzle ove er.

1 ofyouur 5-a-daay

Energy 925kJ 221kcal

11%

Each 159g serving contains Fat Saturates Sugars

Salt

Med

Low

12.6g 5.9g

11.6g 0.21g

18%

13%

Med

30%

Med

4%

of your reference intake Typical energy values per 100g: 582kJ/139kcal

ASDA.COM/ /GROCERIES S | 55

FOOD INSTA-CHEF AND AUTHOR MIGUEL BARCLAY BRINGS * US TASTY RECIPES – FOR £1 OR LESS PER SERVING

Miguel ’ s One Pound Meal Meals

Nasi goreng

An Indonesian-inspired comfort-food dish combining fried rice and shredded veg, with egg and a hit of chilli sauce SERVES 1 READY IN 30 MINS, PLUS COOLING PRICE PER SERVING 41p ● 80g brown rice, rinsed ● 100g savoy cabbage,

finely shredded

● ½ carrot, cut into

matchsticks

Portrait photograph: Jonathan Kennedy. Portrait styling: Jenny Iggleden

● 1tbsp sesame oil ● 1 clove garlic, crushed ● 1tsp soy sauce ● 1 medium egg ● 1tsp sriracha

1 Put the rice and 150ml water in a pan, bring to a simmer, cover and cook over a medium heat for 15-20 mins or until all the water has been absorbed and the rice is cooked.

Remove the lid and set the rice aside to cool slightly.

2 In a nonstick pan, fry the cabbage and carrots in a splash of the oil over a medium-high heat for a few mins until softened.

3 Add the rice, garlic, soy and the rest of the oil; fry for 3 mins. Transfer to a plate.

4 Fry the egg in the pan; place on top of the rice. Finish with a drizzle of sriracha to serve.

Energy

2 of your 5-a-day

Each 452g serving contains Fat Saturates Sugars

2,250kJ 19.4g 538kcal Med

27%

28%

Salt

3.6g

9.9g

1.18g

18%

11%

20%

Low

Low

For more One Pound Meals from Miguel, go to ASDA.GL/ miguelmeals

Low

of your reference intake Typical energy values per 100g: 498kJ/119kcal

*Price per serving shown does not include the cost of store-cupboard staples, listed as such in the ingredients

ASDAGOODLIVING.CO.UK | 57

m o e c t l o e …

W

FOOD

ASDAKIDS’

E I K T CH N

Recipes for KIDS, by KIDS

This month

EUAN EU AN

makes

chilli con carne

ASDAGOODLIVING.CO.UK | 59

K O CO

W

EUAN 12 Haworth Gyros Sprouts - yuck!

T

EU

MEE

CARNE N O C I L L I H ’N S C A

SE

elcome to Asda Kids’ Kitchen, with recipes created for kids, by kids.

To kick off the new year with a bang, Euan, 12, shows us how to make his brilliant one-pot chilli con carne – just the thing to spice up a long, dark January evening.

Euan revealed he uses a secret ingredient to pep things up: diced chorizo, which adds real depth of flavour. The result is a super-tasty winter warmer that he likes to whizz up and enjoy with his brothers, Jack, 17, and Austin, five – it’s a big hit with them, too!

RV

ES

6

4 IN DY A RE

5

S PR MIN

G ER SERVIN ICE P

£1.47

AGE I’M FROM

OD MY FAVE FO HATE I D THE FOO

LD OWER WOU MY SUPERP

BE…

Invisibility, sopeI coopuleld sneak up on NG IF I WAS KI RLD… OF THE WO

I’d throw arnhaumgeent football tou Euan says: ‘I’ve always liked helping out in the kitchen and have really got into cooking over the past few years. When I’m not at school, you’ll find me watching Miguel Barclay’s One Pound Meals or Bake Off with my mum. I also like Mary Berry – she’s like a lovely nan! Recipes that play around with different consistencies and textures are my favourites, and I love to experiment with flavours, putting different tastes together – such as sweet and salty – that might not usually go.

I like one-pan dishes, too, as there’s less fuss and less washing-up.

That’s another reason why this chilli is good for kids to make!’

60 | ASDA.COM/GROCERIES

Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply. Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability.

Children should always be supervised in the kitchen, especially when using knives and other sharp tools or components, and when using the oven or hob or handling hot food. Remember to wash your hands before and after preparing food

FOOD

INGREDIENTS 1TSP RAPESEED OIL 65G SIMPLY COOK DICED

FOR THE GUAC

1 RIPE MEDIUM AVOCADO,

HALVED AND DESTONED JUICE 1 LEMON 1 RED CHILLI, SLICED (OPTIONAL)

TO SERVE

6 BAKED POTATOES 100ML REDUCED-FAT SOURED

‘ ‘

CREAM (OPTIONAL) A FEW FRESH CHIVES, CHOPPED (OPTIONAL)

‘ ‘ EUAN SAYS…

Any dish you can cook in one pan gets my vote!

I was a bit nervous on my way to cook, but as soon as I got there, I felt more confident. Everyone was so friendly. What I especially like about this recipe is that you can play with the spice levels depending on your taste, so it was good to do that with food editor Gregor. I can’t wait to experiment with more flavours in different recipes at home.

LET ’ S COOK! Heat the oil in a large pan. Cook the

1

chorizo and red onion for 3-5 mins over a medium heat until the oil from the chorizo has been released and the onion is softened.

Add the peppers and the mince and cook for a further 3 mins until the mince browns, stirring all the time to break up any clumps of meat.

Add the smoked paprika and the chilli powder, then cook for 2 mins or until the spices release their aroma.

Add the kidney beans, chopped tomatoes and tomato purée.

Crumble in the stock cube, then add 300ml water. Season with black pepper. Stir well, bring to a simmer and cook for 30 mins.

For the guac, scoop the avocado flesh into a bowl and mash with a fork. Stir through the lemon juice, some black pepper and the red chilli, if using.

Serve the chilli con carne on freshly baked potatoes with a dollop each of guac and soured cream on the side.

Finish with a sprinkling of chives.

2 3 4 5

6

Energy

2 ofyour 5-a-day

Each 466g serving contains Fat Saturates Sugars

Salt

Low

Low

1,950kJ 13.5g 466kcal Low

23%

19%

5.1g

8.9g 0.98g

26%

10%

Low

16%

of your reference intake Typical energy values per 100g: 418kJ/100kcal

Watch…

Euan and his brother Jack make the chilli at @ASDA on IGTV and Pinterest

ASDA.COM/GROCERIES | 61

Photographs: Vinny Whiteman. Illustrations: Getty Images. Styling: Hannah Wilkinson.

Food styling: Lorna Brash. Hair: Roisin Donaghy @Joy Goodman

SPANISH CHORIZO 1 LARGE RED ONION’ CHOPPED 1 GREEN AND 1 YELLOW PEPPER , DESEEDED AND CHOPPED 500G PACK EXTRA SPECIAL BRITISH ABERDEEN ANGUS LEAN BEEF MINCE 1/4TSP SMOKED PAPRIKA 1TSP MILD CHILLI POWDER 400G TIN ASDA RED KIDNEY BEANS IN WATER’ DRAINED AND RINSED 400G TIN ASDA CHOPPED TOMATOES WITH HERBS IN TOMATO JUICE 1TBSP TOMATO PURÉE 1 REDUCED-SALT BEEF STOCK CUBE

FOOD

CALLING ALL STAR COOKS! Your little foodie could be our next Asda Kids’ Kitchen hero

If your child loves to cook, we want to hear from you!

Terms & Conditions: Only UK resident children aged 5-14 at time of entry with applications including a video detailing their name, age, favourite dish and why they love cooking it will be considered. Applications must be emailed to editor@asdagoodliving.co.uk with ‘Asda Kids’ Kitchen’ as the subject and must include ‘I have read and understood the Terms & Conditions’. Entry closes at 11.59pm on 31 May 2020. Successful applicants will receive: a day’s photo and video shoot in London with a professional photographer and videographer; their recipe and photoshoot pictures printed in an issue of Asda Magazine and on Asdagoodliving.co.uk; and their recipe filmed for Asda’s social channels including Instagram, Facebook and YouTube. A night in a twin room at a 3-star London hotel and all required transport will be provided. Children must be accompanied by a parent or legal guardian to the photoshoot, which will run from approx 10am until 4pm. No purchase required. See ASDA.GL/terms for full Ts & Cs. Privacy: Entries must be made by the parent/guardian of the child.

By entering you give permission for Asda to use the personal information (video etc) in the ways set out in the Ts & Cs. Only Asda and our partner Hearst will have access to entries, in order to run this experience.

Unsuccessful entries will be deleted within one month of the closing date. To find out how Asda looks after personal information and your privacy rights, please visit our Privacy Centre at ASDA.com/privacy

62 | ASDAGOODLIVING.CO.UK

Photographs: Andrew Burton, Terry Benson. Styling: Luis Peral, Morag Farquhar, Hannah Wilkinson. Food styling: Vicki Smallwood, Lorna Brash, Lottie Covell

DA.GL/ Full details at AS try kidskitchenen

A FRESH START WITH

TOM KERRIDGE Heâ&#x20AC;&#x2122;s wowed us with his cooking and his weight-loss. Now the Michelin-starred restaurateur shares his tips for healthier eating

64 | ASDAGOODLIVING.CO.UK

FOOD

C

elebrity chef Tom Kerridge, 46, understands only too well what it’s like to be overweight.

Over the past six years he has lost 12st through healthier eating and better lifestyle habits.

Now Tom, of Michelin-starred gastropub The Hand and Flowers, has released his latest book, Lose Weight & Get Fit, to help others looking for a better balance.

What sparked a positive change in your lifestyle?

I was approaching my 40th birthday, and after years of eating the wrong foods, drinking and partying, combined with the stress of running a business, I knew I needed to make a change. As a kid, I played rugby at school, but I didn’t carry it on. Being a chef, I was in the kitchen at weekends, not playing sport.

That’s changing, now; chefs go to the gym at lunchtime!

At your heaviest (30st), did you ever fear for your health?

I did – I knew I wasn’t healthy. But I don’t dwell on negatives, so it wasn’t, ‘I can’t eat this or that’, but, ‘I’m losing weight and I can do this.’

Any tips for those who want to get healthier?

It takes about three months to form a new habit; you just have to stick with it, whether it’s going to the gym or cutting out sugar. That’s the key. With the right mentality, you can achieve anything.

Are your family fans of healthier eating, too?

My wife [sculptor Beth Cullen-Kerridge, 49] eats healthily anyway. Our son [Acey, four] likes carrots and sweetcorn, adores fresh fish and eats berries by the bowlful.

A section of your book is about meat-free dishes…

As chefs, vegetables are key to so much that we do.

Cauliflower is cheaper than sea bass, but we treat it with the same level of respect.

Does what we eat affect how we feel emotionally?

Food can change our mood: that’s how comfort eating earned its stripes! Lighter, vibrant food can make you feel good, too. These days, I often crave vegetables and fruit – something clean.

How do you make healthier meals taste good?

I’ll use a small amount of a high-calorie ingredient in a clever way – a splash of full-fat coconut milk for extra creaminess, or cheese or chorizo to boost flavour.

Does losing weight make you feel happier?

It helps! But happiness is measurable on many levels.

Taking care of yourself is just one way to be happier.

What’s next for you?

Just saying ‘yes’ to things, getting on and having fun.

As long as it works, that’s what I’ll keep doing.

Lose Weight & Get Fit,

by Tom Kerridge, £11

Alcohol can only be purchased in store or delivered between 10am and 10pm in Scotland. If you look under 25 and want to buy age-restricted products, you will need to prove your age. Challenge 25. No I.D. no sale

Black pepper beef stir-fry

For healthier fast food in a flash, this crunchy stir-fry is made with lean steak and plenty of veg SERVES 2 READY IN 15 MINS PRICE PER SERVING £2.59 FOR THE MARINADE ● 1tsp cornflour ● 1tsp soy sauce ● 1tsp sesame oil ● ½tsp black pepper FOR THE STIR-FRY ● 300g rump steak, fat trimmed, thinly sliced ● 1tsp vegetable oil ● 1 red onion, sliced ● 2 cloves garlic, sliced ● 5cm fresh ginger, cut into matchsticks ● 1 red and 1 green pepper, deseeded and sliced ● 1tsp cornflour ● 2tbsp oyster sauce ● 1tbsp soy sauce ● 2tbsp Shaoxing wine, or dry sherry TO SERVE ● 250g cooked brown rice ● 2 spring onions, green part only, shredded 1 Combine the ingredients for the marinade in a bowl.

Add the steak, toss to mix; leave to marinate for 5 mins.

2 Heat a wok on high. When it starts to smoke, add ½ the oil, then ½ the steak. Fry, stirring quickly, for 1-2 mins to brown, then transfer to a plate. Repeat with the remaining oil and steak.

3 After the second batch is done, cook the onion in the wok, on high, for 2 mins.

Add the garlic and ginger and stir-fry for 1 min, with a little water to prevent sticking. Add the peppers and stir-fry for 2-3 mins.

4 Mix the cornflour to a paste with 2tbsp water.

5 Add the oyster and soy sauces, Shaoxing wine (or sherry) and ½tsp black pepper; stir to combine.

Return the beef to the wok, along with any juices. Add the cornflour paste and stir-fry for 1 min or until the sauce thickens and the beef is warmed through.

6 Divide the rice between warmed bowls, top with the stir-fry and scatter with the spring onions to serve.

Energy

2 ofyour 5-a-day

Each 566g serving contains Fat Saturates Sugars

Salt

Low

High

2,155kJ 11.3g 515kcal Low

26%

16%

3.4g 12.5g 3.17g 17%

Low

14%

53%

of your reference intake Typical energy values per 100g: 381kJ/91kcal

ASDAGOODLIVING.CO.UK | 65

Chicken, tomato & mozzarella salad

Crisp Parma ham takes tender chicken to the next level, topping a salad bursting with fresh flavours SERVES 2 READY IN 25 MINS PRICE PER SERVING £3.06 ● 2 x 180g chicken breast

● 1tbsp extra virgin

olive oil

● 1tbsp balsamic glaze ● 125g ball light

mozzarella, torn into pieces ● Large handful basil leaves, to garnish

1 Place each of the chicken breasts between 2 sheets of clingfilm. Using a rolling pin, lightly pound the

4 In the meantime, put the rocket and mixed salad leaves into a large bowl.

Add the Little Gem and the tomatoes. Sprinkle with black pepper, add the olive oil and balsamic glaze, then toss gently.

5 Divide the salad between 2 serving plates and scatter with the torn mozzarella.

Top with the chicken breasts, season with black pepper and finish with a sprinkling of basil leaves.

Energy

Each 436g serving contains Fat Saturates Sugars

1,769kJ 16.1g 423kcal Med

21%

23%

Salt

6.5g

7.4g

1.13g

33%

8%

19%

High

Low

Low

of your reference intake Typical energy values per 100g: 406kJ/97kcal

Photographs: © Cristian Barnett

fillets ● 1tbsp chopped oregano (or 1tsp dried oregano) ● 2 slices Parma ham ● Olive oil spray ● 40g rocket leaves ● 40g mixed salad leaves ● 2 Little Gem lettuces, leaves separated and torn ● 2 ripe tomatoes at room temperature, sliced

thicker areas so the fillets are even, at about 2cm thick throughout.

2 Sprinkle both sides of each chicken breast with the oregano and some black pepper, then wrap in a slice of Parma ham.

3 Heat a large nonstick griddle pan or heavy frying pan on a medium-high setting. Spray the chicken a few times with the olive oil. When the griddle is hot, cook the chicken breasts for 3-4 mins each side, pressing down as they cook to ensure good contact with the pan.

66 | ASDA.COM/GROCERIES

FOOD

Blackberry & yogurt fool

Slightly sharp Granny Smith apples work well with the juicy blackberries and fiery ginger, all swirled into and spooned over two types of Greek yogurt SERVES 4 READY IN 20 MINS, PLUS COOLING PRICE PER SERVING £2.17 ● 300g blackberries

(fresh or frozen) ● 2 or 3 Granny Smith apples, peeled and diced ● 2 balls preserved stem ginger in syrup, drained and finely chopped ● ½tsp ground cardamom or 3 whole pods, crushed ● 4tbsp granulated sweetener ● 400g fat-free Greek yogurt ● 300g full-fat Greek yogurt ● 1 vanilla pod, split and seeds scraped ● 15g pistachios, chopped 1 For the compote, put the blackberries, apples, ginger, cardamom and ½ the Selected stores only, subject to availability. Delivery, collection and carrier bag charges may apply.

Minimum spend or minimum basket charge may apply; see ASDA.com/minimumbasketcharge for details. Delivery and collection slots subject to availability

sweetener into a small pan with 100ml water. Simmer over a medium-high heat for 8-10 mins or until the apples are tender and the compote is syrupy. Leave to cool completely.

2 Put both yogurts into a large bowl; add the vanilla and remaining sweetener.

Whisk well to combine.

3 Fold ½ the compote into the yogurt mixture until rippled through. Divide between 4 bowls, spoon over the remaining compote and sprinkle over the pistachios to serve.

Energy

1 of your 5-a-day

Each 340g serving contains Fat Saturates Sugars

Salt

Med

Low

1,138kJ 9.9g 272kcal Low

14%

14%

5.4g 25.2g 0.24g 27%

Med

28%

4%

of your reference intake Typical energy values per 100g: 335kJ/80kcal

ASDA.COM/GROCERIES | 67

Thrive

Packed with inspiration, advice and heartwarming stories, our new wellbeing section will help you get the best out of 2020

Space to grow J

anuary is the month to push the reset button – to take a breath and redress the balance. After the indulgence of Christmas, it’s good to focus on physical and mental health, and to rethink goals. That’s why it’s a great time to launch our new Thrive section, packed with expert info and practical tips to help you make the best of the year ahead. Ready, set, glow…

ASDA MAGAZINE | 69

THE LOWDOWN ON…

gut health

O

ur gut, also known as the gastrointestinal system, is a wondrous thing.

It takes care of digestion, which involves a series of hormonal signals that trigger the breakdown of food and then absorption of nutrients.

This can be a lengthy process, which is why it takes up to 20 minutes for our brain to recognise when we feel full.

Good bacteria Research into gut health is still in its infancy, but we do already know that gut bacteria can influence our overall wellbeing, too.

The gut contains trillions of these bacteria, many of which are the beneficial type. These are important for digestion and the absorption of nutrients.

Scientists are also studying the possibility of a connection between our gut and nervous system. This suggests that poor gut health may be linked to such issues as depression, anxiety, a lowered immune system, slower metabolism, and weight gain.

So, how can we boost our levels of what we refer to as the good bacteria?

Eating plenty of plant-based foods is a great place to start, as is cutting down on processed foods and refined carbohydrates. Fibre is important, too: this edible 70 | ASDA MAGAZINE

We’re just beginning to understand the importance of good gut health to our overall wellbeing, says our new columnist, registered nutritionist Rhiannon Lambert

part of the plant is resistant to digestion. This means it’s able to journey through the gut and reach the areas where the good bacteria live, and nourish them.

Give your gut some support Eating foods that contain beneficial live bacteria cultures may help increase the number in your gut. Try probiotic yogurt and drinks that contain bifidobacteria and lactobacillus, such as kefir, a milk drink that originated centuries ago.

However, a good diet isn’t the only way to help ensure a happy gut.

Research suggests that people who get enough sleep and lead an active lifestyle may be less likely to suffer from digestive problems. On the other hand, stress may potentially increase the risk of issues with your digestion.

My advice? Eat more plants, fibre, yogurt and other probiotic foods; keep active, find ways to manage stress and get plenty of sleep. Your body will thank you for it!

Follow Rhiannon at Rhitrition.com and on Instagram @Rhitrition Next month Rhiannon explains how to keep your heart healthy.

THRIVE

On the money

Stay on top of your finances with these genius apps Yolt*

Lets you collate all your bank accounts across a single dashboard to keep track of transactions in one place. You can set budgets and turn on notifications for updates.

Chip*

Uses artificial intelligence to work out how much it thinks you can afford to save, then moves it into your savings for you.

Splitwise*

Allows you to keep track of your shared expenses and balances with family members, housemates and friends, whether you’re home or away.

Sign up for a fortnighly newsletter to help you manage your money at financiallyfabulous.co.uk

THE SOBER DIARIES Our resident soberista Kirstin Chaplin shares her top tips on staying strong for Dry January

I’d guess that, after a month of festive frivolity, you’d be happy if you never set eyes on a glass of Sauv Blanc again, right? But what happens once the initial thrill of keeping to Dry January wears off and those ‘wine o’clock’ yearnings start to creep back in?

In January 2017, I decided to try going a year without booze.

I’m not anti-alcohol and my drinking wasn’t excessive, but my list of reasons to give up included the way it made me feel tired, anxious and zapped of energy. I felt so much more positive after the first 12 months that I decided to keep it up.

Here’s what my three-year, non-drinking experience has taught me.

I hope it helps you, too...

*Free to download and use. Mobile data charges may apply

sleep, glowing skin, more patience with the children (yes, honestly). They may only be small changes, but they soon add up.

Don’t be too virtuous Trying to kick alcohol/ get superfit/eat less sugar all at the same time is too much. If changing your relationship with alcohol is important, focus on that. Let the other things fall into place later.

1

4

2

5

Create new habits Think of situations that usually involve alcohol, and find alternatives to the drinking. Sip herbal tea while you cook dinner, munch carrot sticks as you watch a box set… and relax with a face mask. Seriously, it’s really hard to drink wine when you’re wearing one!

3

Focus on what you’re gaining Off the top of my (headache-free) head: clear-eyed school runs, reduced anxiety, increased focus, better

Find fun distractions I printed some of the many photos on my phone to create albums, and my children’s faces when they saw them were a picture, too. Better than a year’s worth of G&Ts.

Do the maths Two bottles of wine a week at £7 each adds up to an incredible £728 a year. And that’s without the money you spend on nights out. Put the cash aside and watch it mount up – then have some fun deciding what you’re going to spend it on instead…

Follow Kirstin on Instagram @kirstinchaplin Next month Just say no: how to handle friends who insist it’s OK to ‘have just the one’.

ASDA MAGAZINE | 71

our world

WIN THE WAR ON WA ASTE If Christmas has left your re ecycling bin full, make 2020 the year yo ou cut down.

Our new columnist, waste educator Lindsay Miles, has plenty of savvy tips January is a great time to begin new hab bits. If you feell like you can’’t see your living room floor for all the new ‘essentials’ you acquired during the festive season, a lower-waste lifestyle might be exactly what you need.

I began reducing my waste in 2012, after taking a challenge to give up single-use plastic for a month. Until then, I thought a full (OK, overflowing) recycling bin was a good thing – it hadn’t occurred to me that I should be recycling less, not more. For all its benefits, recycling means more trucks

72 | ASDA MAGAZINE

on the road and in ncreased emissions.

I though ht giiviing up pllasttic woulld be easy but, when I took steps to cut down, I was shocked at how much of it I used each day. However, I also saw opportunities to make simple swaps. I realised that while recycling is better than not recycling, there was so much more I could do before I got to that stage. Like what, you ask?

Well, refusing stuff I didn’t need, reusing items if possible, rethinking regular purchases to swap with lower-waste alternatives, and

recycling what was left. In other words, the Four Rs. Big changes are just lots of small changes added together – here are a few ideas to help you start making a difference.

Hacks and tricks for plastic-free living ● Look in your kitchen or bathroom for one product you could swap for less packaging. Think unwrapped fruit, or bar soap instead of shower gel. ● Takke a packked d lunch h to workk.

Make extra dinner the night before and packk your leftovers. It means fewer sa andwich packets in the bin (and it may save you money, too). ● Rathe er than grabbing takeaway coffee, in nvest in a reusable cup, or choosse to drink-in. Coffee really does tasste better without the plastic. ● Invest in strong woven or jute bags forr your big shop, and always carry a cloth tote or other bag for impromp ptu shopping trips.

THRIVE

GOOD DEE ED FEE ED THIS MONTH

How sociaal media helped to reunite e one little girl with her favourite toy…

WHO: S KY Y L A P OW E L L , 5 WHAT: LO O ST D O L LY A L E R T !

WHERE: A S DA , M E R T H Y R T Y D F I L When colleagues at Asda Merthyr opticians and frozen aisle (of Tydfil discoverred five-year-old Skyla’s course!), then posted them on the favourite doll, Anna from Disney’s store’s Facebook page. ‘I hated to Frozen, had bee en left in their store, think of a child being without their they set out on a mission to return toy and I thought the pics would the toy to her righ htful owner. raise awareness,’ says Sarah.

Community cham mpion Within five hours, Skyla’s Sarah Williams and What have mum Jessica saw Anna her team took fun you done online and hotfooted it photos of Anna today that’s to the store. ‘Skyla’s having a ‘tour of over the moon to get made you the store’, wearing her doll back as she feel good? a name badge, takes it everywhere,’ We’d love to hear about checking out the says Jessica. ‘I can’t it! See p3 for how to toys, fish counter, thank Sarah enough.’ get in touch

Project Velma reconnects with friendly connect faces on a birthday trip to Asda When Velma Rollason’s care home told colleagues in our Bearsden store how much she would love to ‘see her friends at Asda’, June Kennedy, the store’s community champion, helped organise a visit for Velma’s 88th birthday. ‘Velma

used to be a regular,’ says June.

‘She’d come in at 10am and still be here at 3pm! We all love her.’

Velma got the VIP treatment, with tea and cake in the café. ‘We made a real fuss of her and were so happy to see she was doing so well,’ says June.

ASDA MAGAZINE | 73

THINGS YOU ONLY KNOW IF… You have depression Writer Fiona Thomas, 33, was first diagnosed with depression in 2012. She lives in Birmingham with husband Joe resolutions aren’t alwayS A good idea My moods can be unpredictable over the festive season, and with that comes low self-esteem. This is amplified by the social pressure to make big lifestyle changes in January. For me, that’s not a healthy approach. Instead of focusing on cutting things out, I try to be kind to myself and prioritise activities that make me smile, such as reading, walking and listening g to podcastts.

Sometimes there’s no reason for it I spent years trying to pin npoint the exact reason I had a mental breakdown in my mid d-twenties.

I had a great job, loviing partner and a home. It didn’t ma ake sense, but that’s the nature off mental illness.

I’m aware of some e of my triggers (e.g. alcohol, stresss), but sometimes I just wake up depressed for no reason. In those moments I simply focus on managin ng the symptoms.

It feels like an inconvenience My depression seems to wait in the wings and rear itts ugly head at times when I sho ould be feeling on top of the worrld. For example, I had a relapse after my debut book was relleased and I tend to get mo ore depressed around Christm mas time. That’s particularly ha ard be ecause there are lots of social occasions to attend and people think you’re a total grinch if you’re feeling too depressed to join in with the festivities.

The small wins really matter It’s the little things that most people take in their stride that those of us with depression can’t seem to face.

Some days all I can manage is a shower and fresh pyjamas before crawling back to bed, but I always acknowledge these tiny triumphs, because they feel like climbing a mountain when I’m at my worst.

Savour moments of happiness ‘Think of a time you felt happy and write down what you were wearing, what the weather was like and any smells or sounds that made the moment joyous. Research shows that savouring positive experiences can boost positive emotions, build resilience and improve general well-being. Also, make your own self-care box packed with things to help you ride out the bad days. You could fill it with photographs, a bath bomb, knitting, craft supplies, soothing music or clean pyjamas. Old birthday cards or letters from friends and family will remind you that you are loved.’

74 | ASDA MAGAZINE

REASONS TO…

Feel the fear & do it anyway

We make new resolutions in good faith, but often fear of change can hold us back. Embrace the jitters, saays Jo Usmar, wellness expert and author, because...

1

Fear opens doors We often get caught on the same path – one that is familiar and safe but that also means we don’t experience new things or grow. ‘Fear can trick you into thinking you’re stuck,’ says Jo. ‘Stepping outside your normal routine snaps you out of autopilot.

Creating change, such as going somewhere new for lunch, or thinking bigger, such as applying for a job, is invigorating; it makes you realise that you do have control over your life.’

3

Fear can make you kinder to yourself Thoughts such as, ‘I can’t cope’, or ‘This will be a disa aster’ can have a ricochet effect, dicttating what you then choose to do.

‘The ese are thoughts, not facts, and ofte en have no basis in reality,’ says Jo. Faccing your fears lets you challenge thesse and question whether they are reallly true. Have you handled anything like it before? This approach will make you u see how often you beat yourself up, and force you to be fairer to yourself.

creating change is s invigorating; it makes you realis se that you do have control ov ver your life

2

Working through fear builds confidence We often find that doing something that scared us wasn’t as bad as we had anticipated.

‘Fear is a part of being human, but we often overestimate the danger and underestimate our ability to cope,’ says Jo. ‘Ask yourself, what’s realistically the worst that could happen, and how you’d react if it did. Pushing through the fear once gives you the confidence to know that even if it doesn’t work out, you have the ability to handle it.’

4

Fear can push you to succeed Doing something new can be daunting, but you can come to enjo oy your response to the fear. ‘If you trusst you aren’t in actual danger, the rush h of adrenaline can be thrilling,’ says Jo. ‘It’s what people mean when they say they’re “buzzing” and why they go on rollercoasters or play extreme spo orts. If you’re about to go on stage, for instance, the rush can give you a sense of power and accomplishment when what you’ve faced is over.’

Doing anything new can be daunting, so try…

FOCUSing ON A FINGERNAIL When we’re anxious, our minds can spiral out of control. If it all becomes too much, try staring at your fingernail for five minutes.

Concentrate on every little ridge or white fleck on the nail, even the semicircle of your cuticle. Focusing on something else gives your mind a break and can help to leave you refreshed to concentrate on the task at hand.

LIGHTing A CANDLE Essential oils or scented candles can help to reduce feelings of stress and anxiety, which helps us lead happier, more balanced lives. So if you’re feeling overwhelmed, schedule time out for a little aromatherapy.

Try lavender, jasmine or vetiver scents, which are thought to help relieve fear and emotional stress.

ASDA MAGAZINE | 75

Illustration: Linzie Hunter. Thanks to: jousmar.com

4

THRIVE

thrive

Challenge accepted…

This month Hip hop yoga at FlY ldn Asda content manager Sarah Thom tried a Candlelit Hip Hop Yoga class in London. But how did this former boxer and keen runner handle the slower pace?

I needn’t have worried. This was Candlelit Hip Hop Yoga, a fast-paced, more dynamic form, but without any of the complex positions. It felt totally right that it was Biggie booming from the sound system as I took my place in the state-of-the-art studio. I love hip hop, so already I felt at home.

We warmed up with basic poses, such as Warrior 2 and high lunges, while moving to the beat of the music.

Then came the ‘free movement’ part, with Emily, the instructor, encouraging 76 | ASDA MAGAZINE

us to combine dynamic yoga poses with free, rolling, intuitive dance movements. I felt really liberated – plus it got the blood flowing! It was also useful to time my breathing to the beat of the music.

Emily was so attentive; she made sure I practised safely and that I didn’t try to push myself too far, too soon.

in the moment The playlist only got better, with tracks

by Busta Rhymes, Sisqo, Lil Kim, and Beyoncé ft JAY Z. I managed to keep up with the flow and started to feel a real sense of achievement. It was good to push past my comfort zone and try something new. I didn’t sweat like I used to in boxing classes, but it was still harder work than I expected.

It was great for mental wellbeing,

Sarah, right, with instructor Emily

too. I was totally in the moment, with no thought for anything other than moving my body to achieve the right degree of bendiness. satisfaction I left the class glowing, with a real sense of satisfaction. I’ll be looking for something similar closer to my home in York, so I can mix up my fitness routine. I have arthritis in my feet which will require surgery soon, so it’s great to know there’s a less demanding fitness option I can undertake as I recover. I’m sure, too, that I’ll rely on yoga to restore my emotional wellbeing. I’m hooked!’

Skill level: M E D I U M Cost: £ 2 0 P E R C L A S S TIME: 1 H O U R

Photographs: Lightmonkey Photography, Getty Images

Sarah says: ‘As a yoga newbie, I felt a little nervous as I stepped into the studio. It seemed warm and welcoming, with low lights and a huge screen showing flickering candles for a truly immersive feel.

But was I about to be twisted like a pretzel, never to be untangled?

Visit flyldn. co.uk or look online for similar classes near you

The best holidays start with great rates ASDA.com/travelmoney

Buy online today

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style

Put your best foot forward with stylish athleisure, fashion tips from Love Island’s Kaz and Theo, plus cool kids’ activewear from George

Fresh kicks C

Words: Rebecca Shepherd

all off the search! We’ve found the comfiest, coolest trainers to put a spring in your step this new year. With an exaggerated sole, pumped-up silhouette and neutral colour base, these super-fresh sneaks will add a sporty twist to any outfit.

Trainers, 3-8, £15

Selected stores only, subject to availability. Online delivery charges may apply

GEORGE.COM | 79

dream

team

Lo ve I s l a n d s t a r s K a z C r o s s l e y a n d T h e o C a m p b e l l t a l k t r a i n i n g , their goals for 2020 and the new George activewear range

Make-up artist Kaz, 25, came third in Love Island 2018, while British sprinter Theo, 28, appeared in the 2017 series. The duo began dating in spring 2019 and bonded over their love of exercise.

We asked them to put the new George activewear range through its paces…

Words: Rebecca Shepherd

What do you look for when it comes to sportswear?

Kaz: First off, a supportive sports bra and some good trainers. For me, exercise kit should be comfortable and made from good-quality material, because if you feel good, you train harder.

Theo: I’m a big fan of loose-fitting trousers and shorts, lightweight tops and cotton T-shirts, as I get really hot when I train.

What are your favourite pieces from the latest George collection?

Kaz: I love my gym leggings. They hug in all the right places and fit really well, with a thick, high waistband that stays up. I love the funky prints, too – there’s a range of colours to complement any skin tone. Plus, they’re 80 | GEORGE.COM

versatile enough to wear to any kind of fitness class.

Theo: The tracksuit bottoms and the long black top are my favourites. I prefer dark colours, but I like the white T-shirt and shorts to train in. It’s great that the sizing is so diverse, and the fit is brilliant. I’m 6ft 5ins tall, yet the stretch is spot-on, with no sagging. The material is strong and durable, too.

What’s your advice for someone starting a fitness challenge?

Kaz: Think about your goal.

When training feels hard, as it often does, remember what you want to achieve.

Theo: The first step is the hardest – after that, it gets easier. Get that first session done to realise it’s not that scary and you’ll only get better from there. And make the reason you’re doing it bigger than your excuse!

What’s your favourite form of exercise?

Theo: Deadlifts. You don’t enjoy them at the time but they’re a full-body workout!

Kaz: I like high-intensity classes and pushing myself with super-tough workouts that make me sweat.

What are your goals for this year?

Kaz: To become better at Thai boxing. I’m confident in pad work but I’ve not mastered sparring yet.

Theo: Exercise-wise, getting back to peak fitness – we’re talking Olympic standard.

And your motto for 2020?

Theo: Don’t let your dreams be dreams – make them a reality! I follow Eric James, a fantastic motivational speaker. He puts all the emotions and feelings you have into words so you can start to make sense of them.

Kaz: Theo could talk about motivational speakers for hours! He’s always watching them on YouTube.

Share a tip on how to nail your workout…

Theo: When you get home from work, get straight into your sports gear – dressing ready for the gym makes it more likely that you’ll go.

Then, when you train, treat every rep like it’s your last.

Make every set count and don’t hold back!

Kaz: If you look good and feel comfortable when you exercise, you’ll feel more confident.

Selected stores only, subject to availability. Online delivery charges may apply. *Made from recycled bottles

Vest, S-XL, £8; leggings, S-XL, £12

Ve est, S-XL, £8 8; leggings, S-X XXXL, £10

STYLE SPORTS MATCH Kaz says: ‘I love the funky leggings and matching crop tops. I go for colour and d matchy stuff because they’re fashion nable and you look well put togetther.’

Cro op top, XS-X XL, £8

Modesty hoodie, XS-XXXL, £12

Leggings, S-XL, £12

Crop top*, XS-XL, £8

Long-sleeved top, S-XXXXL, £12.50; shorts, S-XXXXL, £10

Made from recycled bottles

Vest,, S-XL,, £8 Leg ggings*, S-XL, £12.50 Crop to op, XS-XL, £8 8 GEORGE.COM M | 81

STYLE

3 ways to weaR G o t s o m e t h i n g t o s a y? S h o u t i t l o u d a n d p r o u d w i t h t h i s cool tee teamed with style solutions from George Ace athleisure

We’re calling it – a slogan tee will be the hardest-working item in your wardrobe this season. Not only does it go with everything, it’s also an effortless way to nail the sportswear-meets-streetwear trend that is athleisure. Team with leggings or cargo pants, a sporty holdall, and a sweatshirt draped around your shoulders.

Short but sweet

Planning yoga for your downtime?

Or just heading out for a coffee?

Whatever’s on your to-do list, combine fashion with function by pairing your tee with high-waisted shorts. Keep chilly winter weather at bay with a quilted coat, then dial up the luxe loungewear edge with a pair of cool and comfy metallic kicks. Easy…

Get up and go!

All hail the tracksuit! Remember, trackie tops and bottoms aren’t only for lazy days lounging at home. Try knotting your tee at the waist, then pair with pink joggers. Add white trainers and a cap (just the job for a bad-hair day!), plus a matching zipped top for an out-and-about look that’s anything but ordinary.

Mixx JX1 Headphones, was £20, now £18**

Cap*, £6

Coat, S-XXL, £26

Cap*, £6 Crop top, XS-XL, £8

Joggers, 8-24, £14

Hoodie, S-XL, £16

Words: Rebecca Shepherd

Sweatshirt, S-XL, £14

Extra Orrdinary T-shirrt, 8-24, £8 Bag, £16

Shorts, XS-XL, £8 Trainers, 4-8, £14 Bag, £14

Selected stores only, subject to availability. Online delivery charges may apply.

| GOOD *Available onlineLIVING only. **Price from 1-29 January 2020 83

Trainers, 3-8, £15

Joggers, 8-24, £14 Trainers, 3-7, £15 GEORGE.COM | 8 3

STYLE

How to we ear Athleisure Influencer Amy Lane, digital editor at Women’s Health, explains how she rocks this hybrid trend

‘Athleisure’ has become a really useful term in our everyday fashion lexicon.

I use it to describe outfits you can wear for either burpees or brunch. It’s the no-brainer way to dress when running late is your cardio workout!

Athleisure streamlines my day. I need to dress for fast changing room turnarounds and reporting health news on the fly, so I sport comfy leisurewear in and out of the office. The key is layers. An oversized jacket is great for covering up crop tops – the kind of fitness attire that colleagues really don’t need to see…

I choose styles that can be worn a number of ways.

Leisurewear is just so versatile – leggings are my new ‘great pair of jeans’.

Easy-style colours such as camel and black are real stars, too – you’re less likely to spot me in loud prints!

My clothes need to reflect my lifestyle. Styled right, athleisure puts a spring in my step. I like that it’s both comfy and chic, and allows me to move the way I want.

The basis of any athleisure wardrobe is well-fitting bottoms that pass the squat test. No one wants to bare their behind when bending down! Go for dark shades that are easy to style and trainers with catwalk looks – colour-blocking will make you feel more dressed up. My final essential is a lightweight statement jacket that will protect you from the elements, let you move freely and have the fashion appeal of streetwear.

‘It’s the no-brainer way to dress when running late is your workout’

Crop top, XS-XL, £8

Selected stores only, subject to availability. Online deliverry charges may apply. *Online only

Jacket, S-XXL, £22; shorts*, XS-XL, £8; trainers, 3-8, £15

Leggings, XS-XL, £12.50

Hoodie, S-XL, £15

GEORGE.COM | 85

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THE NEW NEON Kids can shine bright this season in stylish sneakers, made-to-move leggings and moisture-wicking tees edged with sunshine yellow and zingy lime green. Whatever they’re up to, there’ll be no missing your bright young things!

Top, 4-14yrs, from £7; T-shirt, 4-14yrs, from £4; trainers, 12-6, from £12; leggings, 4-14yrs, from £7

s t r o sp ! s r sta

o their Time to add t entials cool-kid cred s new with George’ hleisure active and at perfect range – just e racers for your littl

Top, 4-14yrs, from £7; bottoms, 4-14yrs, from £7

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Dinosaur sweatshirt and leggings set, 1-6yrs, from £7. Hoodie, 1-6yrs, from £6; joggers, 1-6yrs, from £6

MATCH POINT Words: Rebecca Shepherd

For a weekend wardrobe, make colourful tracksuits, and matching tops and bottoms their favourite go-to. Great for the park and playground, and so comfy for chilling out…

86 | GEORGE.COM

Selected stores only, subject to availability.

Online delivery charges may apply

STYLE

Hoodie, 4-14yrs, from £8; leggings, 4-14yrs, from £12 (part of a set, top not shown)

Top, 4-14yrs, from £7; bottoms, 4-14yrs, from £7

Long-sleeved top, 4-14yrs, from £5; sweat dress, 4-14yrs, from £7; sweatshirt, 1-6yrs, from £8 (part of a set, with bottoms)

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Sweatshirt, 4-14yrs, from £9; shorts, 4-14yrs, from £4; leggings, 4-14yrs, from £4

SLOGAN MANIA Let them make a statement this season, with upbeat slogans emblazoned on jumpers, long-sleeve tees and sweatshirts. This is the wardrobe boost every new year should start with!

GEORGE.COM | 87

STYLE

Vit power

Cheer up winter skin with our radiance-boosting vitamin C serum

Word ds: Samantha Wood. Photograph: Getty Images

W

inter weather plus stuffy central heating equals dry, lacklustre skin. But now you can get a hydration hit with this dermatologically y tested serum. Infused with vitamin C plus açai berry and papaya extracts, it moisturises to help leave your skin looking radiant. Just the thing until spring! Asda Brightening Vitamin C Radiance Boosting Serum, £2.50 (50ml; £5/100ml); Asda Brightening Vitamiin C Glow Boosting Gel Mask, £2.5 50 (100ml); Asda Brightening Vitamin C Microdermabrasion Scrub, £2.50 (100ml); Asda Vitamin C Facial Gel Cleanser, £2.50 (150ml; £1.67/100ml)

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ASDA.COM/GROCERIES | 89

LIVING

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GEORGE.COM | 91

‘Learning to love your body could save your life’ It took a breast cancer diagnosis for Jane Allen, 53, to feel comfortable in her skin. Here, she shares her story

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hen I was diagnosed with breast cancer at 41 I was told my best chance of making a full recovery was to have my entire left boob removed. I was prepared for it to have a devastating effect on my self-esteem, as I’ve never been overly confident about my body.

In particular, I worried that it might affect my love life. Ironically, I’d been single for ages but had recently met James, then 34, the frontman in a band.

He saw me in the crowd at the pub he was playing in, and later that evening we got chatting.

We just clicked and, after a few dates, decided we wanted to take our relationship to the next level, just as I got the diagnosis.

I’d found a lump, shaped like a Twiglet, in my breast, having noticed it when I was

fastening my bra. I thought it might be hormonal, but a trip to the doctor and then hospital showed otherwise.

It was triple-negative breast cancer, a rare type that doesn’t have any of the cell receptors commonly found in breast cancer. This means that it’s less responsive to hormone therapy and therefore harder to treat.

Taking action

My first thought was that I would do whatever it took to get rid of the cancer.

I was still young, and had so much to live for. But the idea of having my breast removed was devastating.

What if James didn’t fancy me any more?

I told him we should call off the relationship.

I didn’t know what the outcome of my treatment would be, or how he’d feel about me afterwards, and wanted to

‘James shaved my head for me – we were bald together!’

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save us both from awkward conversations. But he took my hands in his and said he wasn’t going anywhere.

Accepting your body and all its perceived flaws can be difficult at the best of times, but doing so when losing both your hair and a breast is beyond tough. However, James stuck to his word and was by my side throughout.

When my hair fell out due to chemo, he even shaved my head for me. We were bald together!

After the operation to remove my breast, I couldn’t bring myself to look in the mirror for weeks. But James was patient and kept reassuring me. He’d take me to the local pool when it was quiet, so I could get used to my swimming prosthetic and the way it looked in a costume.

I huddled behind him so no one could see me, but he told me time and again I had nothing to hide.

Then, one day, I thought, “It’s time to face this.”

James told me I looked

Looking good!

Jane on holiday

With her number one supporter, hubby James

Jane during chemo

COMMUNITY PROJECT BODY LOVE: JANE’S TOP TIPS TALK ABOUT IT

‘Being honest about your body can be hard, but sharing these thoughts can help you and others.

I confided in a hairdresser about how I was feeling when my hair started growing back differently.

Not only did she look after me with treatments that made me feel better, she’s now confident to help others in similar situations.’

STRIKE A POSE

‘After my operation, a friend did a photoshoot for me. They were just pictures of me in jeans and a T-shirt but they really helped me feel normal, which boosted my confidence. Now, I’d feel confident enough to have a semi-naked shot, showing off my scar. It’s empowering.’

SHIFT YOUR FOCUS

‘Rather than seeing my body in terms of the way it looked, I tried to consider what it could do – my talents, strengths and the tough time it had got me through. This simple shift in perspective helped me to be proud of my body and appreciate it.’

As told to: Samantha Wood

Wearing her dream dress on her wedding day

completely normal and that nobody could tell I had a false breast – and I knew he would never lie to me.

I stood in front of the mirror, naked, and took it all in. I didn’t want there to be any shame or awkwardness around my body. I had two grandchildren by now and didn’t want to transfer any negative thoughts about my body to them, or to have them feel frightened if they saw my scar. I took a deep breath and started to really embrace it – and to the

ring, and it was everything I could have wished for.

Finding a wedding For info dress was tricky; many about our Tickled were strapless, and I Pink campaign, plus just assumed I’d never guidance on checking be able to make the your breasts, go to ASDA.com/ look work with one tickled-pink real boob and one fake.

Breast reconstruction had children, it has never been a priority for always been a completely me, as I hadn’t wanted to normal part of me. When undergo any surgery other we pack a bag to go to the than what was needed to pool, my grandson will even remove the cancer. ask me, “Nana, have you got However, my wedding your swimming boobie?” dress dream came true when I found a lady who Positivity adapted a strapless bridal After five years, I no bra for me by making a longer needed an annual pocket and stuffing it with check-up. And the good teddy bear fluff! It worked news didn’t stop there. perfectly, and everyone was After just over six years so surprised when I walked together, James asked me down the aisle without thick to marry him. He proposed straps, especially James. with a beautiful vintage It was a special moment.

It’s been a long journey learning to accept and love my body as it is now, but I’ve tried to face it all with positivity, honesty and humour. Sometimes, in my Zumba class I’ll end up with my fake boob under my chin, but I just tuck it back in and carry on. James jokes that he’s known me for longer with one boob than two, so it’s just “me” to him.

I wish women could be kinder to themselves and accept what they have right now – you never know when it could all change.

I’m an ambassador for Breast Cancer UK and what we tell women is this: don’t fear your body, get familiar with it, so you know what’s normal for you. And get comfortable enough to check your breasts regularly.

It could save your life.’

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living

LIFE talk

‘I’ve always wanted to take care of myself’ Radio presenter, fitness author and actor Gemma Atkinson, 34, lives in Manchester with Strictly pro dancer Gorka Marquez and their six-month-old daughter, Mia What’s the best thing about being a mum?

You look at everything through a new pair of eyes.

In the mornings, we stand at the window and look at the birds together and I feel like a child again.

Interview: Samantha Wood. Photograph: Getty Images

And the most challenging?

The constant worry about whether you’re doing things ‘right’. One parent’s way of doing things will be different to another, but the mum guilt is constant.

How did you prepare for pregnancy?

I did a lot of yoga and meditation and people say that might be why Mia is so chilled out! I have been to yoga retreats in the past and our house is full of Buddhas and candles, so I definitely like the ‘Zen’ vibe.

What is your weekly fitness regime like?

On Tuesdays and Fridays my mum sits with Mia and I train with my PT for 45 minutes. On the other days, I’ll use my bike or do a HIIT (high-intensity interval training) session at home.

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G E M M A’ S

5

ways to stay mentally strong

Make time for exercise For me, exercise is like medicine or therapy: stick your headphones on and do your thing.

Get outdoors There’s nothing better than walking. I love getting outdoors with the pram and my dogs.

Get off social media On the days I don’t check my phone I’ll think, that’s why I’m in a good mood! Avoiding things on social media makes a big difference.

See good people Surrounding myself with the people who have my best interests at heart is key for me.

Have 10 minutes alone A salt scrub in the bath on my own for just a few minutes is heaven.

Right, Gemma with her baby daughter Mia and, below right, cosying up to her Strictly dancer boyfriend, Gorka Marquez How has your attitude to health and fitness changed over the years?

I’ve always been really interested in what the human body is capable of. It’s never been about wanting to be a certain size or fit into a pair of jeans. I lost my dad when I was 17. He was so healthy, yet still had a heart attack, so I’ve always wanted to take care of myself. Even more so now I’m a mum.

What does Gorka like to cook?

He makes an amazing paella. I don’t eat meat or fish, so he does one for my mum with prawns and octopus and one with vegetables just for me.

Your food weakness?

Well, I’m from up North so I love a chippy tea – chips and gravy with a big piece of white bread and Lurpak.

Perfection. If I could have that every night, I would.

Hear Gemma on Hits Radio, weekdays at 4pm