Tesco Magazine April 2024

FREE | APRIL 2024

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LET’S DO BRUNCH! PESTO EGGS AND D FUN SMOOTHIES

JUST PEACHY

Bring in spring with delicious recipes for brighter days

Peach Melba Pavlova p66

THE TEAM EDITORIAL Content director (print) Lauren Rose-Smith Head of food Elli Donajgrodzki Deputy food editor Bryony Bowie Acting deputy food editor Angela Romeo Chief sub editor Jenny Wackett Deputy chief sub editor Tessa Jones Sub editor Julie Stevens Senior writer Jess Herbert ART Art director Nina Brennan Acting art director Jo Clark Homes art director Melanie Robinson-White Senior art editor Alex Whitfield Art editor Sarah Prescott Designer Aasawari Bapat Kale

PHOTOGRAPHY GARETH MORGANS FOOD STYLING KATY GREENWOOD PROP STYLING JENNY IGGLEDEN PORTRAIT DAN JONES HAIR AND MAKEUP OLIVIA FERRER

CREATIVE SOLUTIONS Senior commercial content editor Victoria Boland CONTENT AND PUBLISHING Group managing editor Kate Best Senior account director Tracy Saville Senior account manager Lucy May Senior account manager Renée Lo Account executive Sheriff Jinadu PRODUCTION Production director Vanessa Salter Production manager Deborah Homden WITH THANKS TO Natalie Deri-Bowen, Maya Glantz, Rachel Linstead CEDAR COMMUNICATIONS CEO Clare Broadbent Global transformation and development director Christina da Silva Group business director Kate McLeod Group content director Rachael Ashley Group creative director Aileen O’Donnell Financial director Jane Moffett TESCO Head of content, social, influencers & consumer PR Daniel Porter Publishing, partnerships and content manager Gabriella Fenwick Content and social media manager Alexandra Plant Content assistant Lulu Turner

Lauren Rose-Smith, Content director (print)

CONTRIBUTORS JAMIE ROBINSON Tesco executive chef, product development, p8

JAMIE OLIVER

Small changes can do wonders to boost your mood - whether it’s making time for a proper breakfast, having that long-awaited clear-out, or finding a recipe gem that means everyone will finally eat their greens (well, perhaps), p47. It’s the stuff spring is made of.

So while you’re motivated, turn to p70 for ideas of what to do with those storecupboard treasures you uncover during that spring clean. And your new favourite brunch awaits on p37; we’re loving the pesto and eggs combo. Finally, how about a spring treat for the breakfast table? I’ve got my eye on the gorgeous Oranges vase, p35. Bring on lighter days!

Good food ambassador for Tesco, p84

JENNA HOPE Nutritionist, p93

DUNNHUMBY LTD Senior campaign manager Sandy Bruce Campaign manager Haris Khan Advertising sales manager Tom Glenister For all advertising enquiries, contact tom.glenister@dunnhumby.com

Cedar Communications Limited, Bankside 3, 90-100 Southwark St, London SE1 0SW Tel +44 (0)20 3353 8300 Email tesco.mag@cedarcom.co.uk Website: cedarcom.co.uk © 2024 Cedar Communications Limited.

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Coming next issue...

Get excited for the Bank Holidays with May’s Tesco magazine. We’ve got all you need, from grill-friendly recipes to cook come rain or shine to cocktails, and home ideas to make the most of your outside space. Plus, look out for our gut health special.

CONTENTS

EVERYDAY 15 Cook once, eat twice 19 5 for £25 37 Champion breakfasts 45 Dinner for tonight 47 Love your greens 84 Jamie Oliver

WEEKEND 27 Field to fork 61 Free-from bakes 79 Steak salads 98 Treat of the week

KNOW-HOW 56 A guide to tea 69 Your finances 70 Storecupboard tips 74 Know your herbs 90 Too good to waste

SHOPPING 8 What’s in store 35 Holiday-style dineware 55 Bedroom updates

81 VIETNAMESE-STYLE STEAK & NOODLE SALAD

WHY NOT TRY… 35-MINUTE MEALS Speedy suppers to get on the table in next to no time

SPRING GREENS FRITTERS

TAGLIATELLE WITH FRESH HERBS

HEALTH & WELLBEING 93 Eat by numbers

75 SPINACH & CHEESE RISOTTO

COVER RECIPE Peach Melba Pavlova, p66 RECIPE Bryony Bowie PHOTOGRAPHY Toby Scott FOOD STYLING Mima Sinclair PROP STYLING Morag Farquhar 6

20

48

CONTENTS & RECIPES

RECIPE INDEX SMALL PLATES & SIDES

PESTO EGGS ON TOAST

38

Blueberry salsa Braised greens on toast Cheesy corn flatbreads with a smoky salsa Chipotle-roasted baby potatoes with yogurt dip Oregano & shallot marinade

32 50 88 29 76

MEAT & FISH

STICKY HONEY & MISO CHICKEN

21

Sardine, spring onion & butter bean fishcakes Sausage meatballs with pea pesto & spaghetti Smoky chipotle steak & charred corn salad Spring veg stew with lemon & Parmesan Steak & chips salad Sticky honey & miso chicken Storecupboard puttanesca rice Super-green pasta Vietnamese-style steak & * noodle salad

24 82 85 80 21 72 50 81

MALTED CHOCOLATE CAKE

28 48 16 23 38 20 48 16 75 87

SWEET TREATS & DRINKS

62

Blueberry trifle pots Build-your-own smoothies Classic tea loaf Elderflower Bee’s Knees Lemon & cardamom shortbread Malted chocolate cake Peach Melba Pavlova Sweet potato pancakes Waffle brunch board

31 41 58 98 62 62 66 42 38

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

Tesco magazine is not responsible for any recipes included on advertisements.

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

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

Alcohol For more information about responsible drinking, visit

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

*

See note on recipe for how to make it vegetarian and gluten-free

16

Baby potato tart Broccoli & feta quiche Dhal fritters with cucumber & tomato salad Miso aubergine tacos Pesto eggs on toast * Spinach & cheese risotto Spring greens fritters with tahini sauce Sweet potato dhal Tagliatelle with fresh herbs Veg-packed kimchi rice with a sesame fried egg

Vegetarian (free from meat and fish) Vegan (free from animal-derived products) Dairy free (free from milk-derived products) Gluten free Can be frozen for up to 3 months.

Wrap appropriately. Defrost and heat thoroughly before eating.

Never refreeze food that has already been frozen.

20

VEGETARIAN & VEGAN DHAL FRITTERS WITH SALAD

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

7

What’s in store

Say hello to April with ideas to spice up your salads, pastes to give a kick to any dish, and sharing platters to enjoy with friends

JAMIE ROBINSON Tesco’s executive chef, product development

‘I love the transitional nature of spring. I’m still craving cosy pub classics, so hearty sausages and ready-to-cook skinny fries are must-haves for my basket. I’m also gearing up for warmer days, with sharing platters and greener lunches.

Having a cupboard spring clean? Swap out old jars for new flavour-packed pastes, opposite.’

IN A WHIRL What if we told you that you could cook up fancy pub-style sausages from the comfort of your own kitchen? New Tesco Finest 2 Cumberland Swirl Sausages 360g, £4 (£1.11/100g), will add extra bang to weekday bangers and mash.

8

SHOPPING

Boost… …your platter to feed a crowd.

Add the Tesco Finest Spanish Meat & Cheese Selection 200g, £5.25 (£2.63/100g).

DRESS A DIP Tesco Finest Whipped Feta with Mint 100g, £2.25, dazzles on its

own, but you could add a squeeze of lemon and some mint.

Serve with olives, and pitta for dipping.

Made for sharing

Flavour savers Add some oomph to your cooking with these shortcut pastes

Kick off the weekend by serving Tesco Finest Italian Sharing Platter 243g, £6

Galangal Paste 90g, £1.80 (£2/100g)

(£2.47/100g), and Tesco Finest

Halkidiki & Kalamata Olives 160g, £3.25 (£2.03/100g),

Made with a spice related to ginger and turmeric, this adds a citrussy aroma to curries and soups.

with aperitifs.

Smoked Tomato Paste 90g, £1.80 (£2/100g)

Rich and fiery, try this stirred through shakshuka, as a pizza topper, or to wake up lasagne.

Tamarind Paste 90g, £1.80 (£2/100g)

This tangy paste is often used in Asian cooking. Try with coconut milk for curries, or use to add flavour to steaks.

Ready to cook New Skinny Fries 500g, £1.50 (30p/100g), just made Friday night fakeaways, easier than ever.

9

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your little New clothing for style. ones to party in Peppa Pig T-shirt

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Peppa and fr er Book Peppa Loves East

Celebrating 20 years of Muddy Puddles!

Available at

©

SHOPPING

POTS FOR TOTS Check out these new kid-friendly yogurts

No Added Sugar Apri Apricot, icott Peach & Apple Yogurts* 6 x 45g, £1.50 (56p/100g)

Berries, No Added Sugar Berries Apple & Cherry Yogurts* 6 x 45g, £1.50 (56p/100g)

Finding low-sugar snacks for little ones can be tricky.

That’s where Tesco Better Baskets can help you make better choices when you shop, like this new range of tasty kids’ yogurts*. A source of calcium with no added sugar**, they’re the ideal after-school snack.

PIZZA THIS

PLUS...

Why order in when you can buy a Tesco Finest Ham,

Add some garlic bread for the ultimate side:

Mushroom & Mascarpone Wood Fired Pizza 450g, £4.75 (£1.06/100g).

Tesco Finest Garlic & Parsley Ciabatta 255g, £2.60 (£1.02/100g).

Pep up your salads These vegetarian twists give salads a whole new appeal

ADD FRUIT

Pack some fibre into your meal with Grower’s Harvest Microwaveable Wholegrain Rice* 250g, 45p (18p/100g).

See how Jamie Oliver uses this in his recipe on p87.

1 Watermelon, strawberries and mint work really well together in a fruit salad.

2 Feta and watermelon are a match made in heaven; just add rocket.

Watermelon Fingers 80g, 60p (75p/100g)

1 Roast cubes in a little sweet chilli sauce, soy sauce and lime juice.

Add cashews and use to top a green bean salad.

2 Pan-fry with mushrooms and toss through brown rice.

TRY TOFU Plant Chef Organic Firm Tofu 300g***, £1.85 (62p/100g)

***

*

Available in the majority of larger stores. **Contains naturally occurring sugars Drained weight

STAR BUY

11

SHOPPING

MAKE A DIFFERENCE

As UK Allergy Awareness Week (22-28 April) turns the spotlight on the one in three of us affected by food allergies and intolerances*, Tesco is continuing its partnership with The Natasha Allergy Research Foundation. The charity seeks to keep people who have food allergies safe and promote ‘Natasha’s Law’, which came into effect in 2021 to require retailers to provide full ingredient lists and allergen labels on prepacked foods. During Allergy Awareness Week, Tesco will donate 10p for every Tesco Free From product sold in store and online** (choose from 175 great products). Or you can round up your shop to the nearest £1 at self-service tills during this period. Since 2019, Tesco has donated nearly £400k to support medical research to change the lives of people with allergies.

Celebrating fve years in partnership Tesco will donate 10p to the charity for each Tesco Free From item sold between 22 and 28 April**.

GIVE ME MORE! Scan this QR code to find out about Natasha’s story.

12

WORDS JESS HERBERT PHOTOGRAPHY GARETH MORGANS FOOD STYLING KATY GREENWOOD PROP STYLING JENNY IGGLEDEN *Source: The Natasha Allergy Research Foundation ** Tesco Stores Limited will donate 10p from the sale of each Tesco Free From product sold in Tesco stores and on www.tesco.com between 22 April and 28 April 2024 to The Natasha Allergy Research Foundation.

The Natasha Allergy Research Foundation is registered as a charity in England & Wales (no 1181098) and in Scotland (no SCO51610)

Support The Natasha Allergy Research Foundation by shopping the Tesco Free From range or making a donation in store

What’s your occasion?

Elevate Your Plate The greatest grains. The finest flavours.

Available at

©2024 The LEGO Group.

Available in majority of larger stores

Available at

EVERYDAY

COOK ONCE, EAT TWICE Take the effort out of tomorrow with these clever recipes

Sweet p otato d h a l p1 6

. l a h d Tonight’s

s e m co e b . . .. .

s fritter stack ’ w o r r tomo

Dhal fritters with cucumb er & t o m a t o s a l a d p1 6

15

EVERYDAY

Dinner tonight

Serves 4 Takes 1 hr Cost per serve 65p 2 tbsp vegetable oil 1 red onion, diced 2 tsp cumin seeds 2 fat garlic cloves, crushed 5cm piece fresh ginger, peeled and grated ½ red chilli, deseeded and chopped, plus extra to serve (optional) 20g fresh coriander, stalks finely chopped, most leaves finely chopped

1 tsp garam masala, plus extra to taste 1 tsp ground turmeric 2 tsp ground coriander 320g sweet potato, peeled and grated 500g red split lentils, rinsed well 400g tin chopped tomatoes 1 vegetable stock pot, made up to 1.5ltr 3 tbsp ready-made crispy onions cooked basmati rice, poppadoms and mango chutney, to serve (optional)

1 Heat 1 tbsp oil in a saucepan. Add the onion and cook over a medium heat, stirring occasionally, for 10 mins. Add the cumin seeds, garlic, ginger, chopped chilli and coriander stalks and cook, stirring, for 2 mins. Add the garam masala with the turmeric, ground coriander and sweet potato along with the remaining oil. Cook for 3 mins, stirring to coat the sweet potato in the spices.

2 Add the lentils, chopped tomatoes and stock.

Bring to a simmer, then cook for 40-45 mins, stirring every now and then, until the lentils are tender and creamy. You may need to add more water if it becomes dry or sticks to the pan.

3 Add an extra pinch of garam masala, cook for a further 5 mins, then remove from the heat. Taste for seasoning, adding salt or more garam masala, if you like. Set aside 900g for the Dhal fritters (see recipe, right). Stir the chopped coriander leaves into the dhal, then divide between bowls or plates.

Top with the crispy onions and remaining coriander leaves, then serve with extra sliced chilli, cooked rice, poppadoms and mango chutney, if you like.

Each serving contains Energy

1843kJ 439kcal 22%

Fat

Saturates

Sugars

Salt

10g 2g 9g 0.9g 14% 11% 10% 14%

of the reference intake. See page 7.

Carbohydrate 56g Protein 23g Fibre 17g 2 of your 5-a-day; high in protein

16

Lunch tomorrow D H A L F RI T T E RS WITH CUCUMBER & T O M AT O S A L A D Serves 4 Takes 50 mins Cost per serve 96p 20g fresh coriander, finely chopped 5g fresh mint leaves, finely chopped ½ fresh red chilli, deseeded and finely chopped 900g leftover dhal 60g gram flour, sieved 60g plain flour, sieved vegetable oil, for frying poached eggs, to serve (optional) For the salad 1 small red onion, diced ½ lemon, juiced ½ cucumber, diced 175g tomatoes, diced ½ fresh red chilli, deseeded and finely chopped 1 tsp cumin seeds, toasted (optional) 10g fresh coriander, finely chopped 5g fresh mint leaves, finely chopped

1 For the salad, cover the onion with the lemon juice in a small bowl. Add a pinch of salt, mix, then set aside. Put the remaining salad ingredients in a large bowl, season well and set aside.

2 Preheat the oven to gas ½, 130°C, fan 110°C. Put the herbs and chilli in a large bowl with the leftover dhal and flours. Mix well to combine.

3 Heat 2 tsp oil in a nonstick frying pan over a medium heat until hot. Cooking in batches, add heaped dessertspoonfuls of the mixture to the pan and flatten slightly.

Cook for 3-5 mins on one side until crisp and set, then flip and cook for a further 2-4 mins until golden. Repeat to make 12 fritters, adding more oil to the pan as needed. Transfer to a lined baking tray, then bake for 10 mins or until piping hot.

4 Tip the onion and juice into the salad and mix well. Divide between plates then add a stack of 3 pancakes to each. Top each with a poached egg, if you like.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

1852kJ 442kcal 22%

15g 21%

1g 7%

8g 9%

0.7g 12%

of the reference intake. See page 7.

Carbohydrate 52g Protein 19g Fibre 13g 2 of your 5-a-day; source of protein

RECIPES ELLI DONAJGRODZKI PHOTOGRAPHY DANIELLE WOOD FOOD STYLING MIMA SINCLAIR PROP STYLING MORAG FARQUHAR

SW E E T P O TAT O DHAL

NOW THERE’S A PIE

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Available in

EVERYDAY

5 £25 FOR

2

F ive reader-approved recipes to see your family through the week

4 1 Tried it, liked it Our tester this month is Julie, who lives with her partner Paul and their two children, aged 7 and 8, in Glasgow.

She told us: ‘I work shifts and always struggle to make quick, healthy meals, so we were excited to try new things!’

GET INVOLVED Want to test one of our family dinner meal plans for four?

Email tesco.mag@cedarcom.co.uk for your chance.

‘

We found some dishes we will definitely make again

‘

The £25 total is based on online prices at the time of going to press. Prices may change and products are subject to availability

3

5

19

Serves 4 Takes 50 mins 100g frozen peas 2 x 400g tins butter beans, drained and rinsed 3 spring onions, trimmed and fnely sliced 2 lemons, 1 zested and juiced, 1 cut into wedges 2 x 120g tins sardines in brine, drained 30g plain flour 2 tbsp vegetable oil 3 tbsp olive oil 1 tbsp clear honey 100g baby spinach ½ iceberg lettuce, shredded 120g radishes, trimmed and thinly sliced

Ô

Next time we’ll make these with salmon instead of the sardines

1 Preheat the oven to gas 6, 200°C, fan 180°C. Boil the peas for 3 mins in a pan; drain, then run under cold water to cool.

2 Put the peas in a food processor with the butter beans, spring onions and lemon zest.

Pulse until a similar consistency to mashed potatoes, with some of the peas still holding their shape – it shouldn’t be smooth.

Put in a mixing bowl and fake in the sardines; season and mix well. Divide into 8, then shape into 8cm fish cakes.

3 Add the four to a plate and season with pepper. Lightly coat each fishcake in the four, then set aside.

4 Heat 1 tbsp vegetable oil in a nonstick frying pan over a medium-high heat, then fry the fishcakes in batches for 3-4 mins each side until deep golden and crispy. Put on a baking tray, then bake for 8 mins to cook through.

5 Meanwhile, whisk together the lemon juice, olive oil and honey in a jug; season. Put the spinach, lettuce and radishes in a bowl; toss with the dressing. Serve with the fishcakes and lemon wedges for squeezing over.

Each serving contains Energy

1824kJ 437kcal 22%

Fat

Saturates

Sugars

Salt

22g 3g 32% 17%

8g 9%

0.8g 13%

2

‘

The kids demolished this one! It was really tasty and easy to make S P I N AC H & C H E E S E RI S O T T O

Serves 4 Takes 35 mins

of the reference intake. See page 7.

Carbohydrate 33g Protein 21g Fibre 10g

Ô

1

‘

S A RD I N E , S P RI N G ONION & BUT TER BEAN FISHCAKES

2 tbsp olive oil 2 red onions, fnely diced 3 garlic cloves, crushed 1 lemon, zested and juiced 300g long-grain rice 1 vegetable stock pot, made up to 800ml 250g frozen peas 150g baby spinach 15g fresh basil, roughly chopped 100g Greek-style salad cheese, crumbled

1 Heat the oil in a large, lidded, high-sided frying pan over a medium heat. Fry the onion with a pinch of salt for 8-10 mins, stirring occasionally, until soft and turning light brown.

2 Add the garlic and lemon zest; cook, stirring, for 1 min. Add the rice and cook for another 2 mins, stirring, until turning translucent. Stir in the stock, peas and spinach, then bring to a simmer. Cover, reduce the heat, and simmer for 12-15 mins, stirring 2-3 times, until the stock is absorbed and the rice is tender.

3 Remove from the heat and set aside for 5 mins, covered. Stir through the lemon juice, most of the basil and half the cheese, then divide between bowls and scatter over the remaining cheese and basil and a crack of black pepper.

Each serving contains Energy

1871kJ 444kcal 22%

Saturates

Sugars

Salt

12g 4g 18% 19%

Fat

8g 9%

0.7g 11%

of the reference intake. See page 7.

Carbohydrate 66g Protein 14g Fibre 6g

20

EVERYDAY

STICKY HONEY & MISO CHICKEN

Serves 4 Takes 55 mins 45g miso paste 2½ tbsp clear honey 2½ tbsp reduced-salt soy sauce 40g fresh ginger, peeled and fnely grated 2 large garlic cloves, crushed 2 tbsp vegetable oil 8 chicken drumsticks 300g long-grain rice 1 broccoli head, cut into florets, larger florets halved 2 red onions, cut into thick wedges 3 spring onions, trimmed and thinly sliced

Ô

We all liked this – the chicken was sticky and sweet.

It would work with potatoes too

Ô

3

1 Preheat the oven to gas 7, 220°C, fan 200°C. Whisk the miso, honey, soy sauce, ginger, garlic and oil in a jug. Add the chicken to a large, high-sided roasting tin, then pour over the miso mixture and toss to coat. Spread into an even layer, then roast for 20 mins or until the chicken is lightly golden and the sauce is starting to thicken.

2 Meanwhile, rinse the rice well in a sieve under cold running water for 1-2 mins, then add to a large, lidded pan with 700ml water; cover and set aside.

3 Add the broccoli and red onion to the chicken tray and use a spatula to turn everything in the sticky miso sauce to coat. Roast for another 20-25 mins, until everything is golden and the chicken is cooked through.

4 Meanwhile, bring the covered rice pan to the boil: once bubbling, turn the heat to low. Simmer for 12-15 mins until the water is absorbed, then leave, still covered, until ready to serve. Divide between bowls, then top with the chicken and veg, spooning over any sauce from the tray. Scatter with the spring onions to serve.

Each serving contains Energy

3428kJ 819kcal 41%

Fat

Saturates

Sugars

Salt

39g 12g 17g 1.9g 56% 59% 18% 32%

of the reference intake. See page 7.

Carbohydrate 73g Protein 41g Fibre 6g

21

EVERYDAY

4

M I S O AU B E RG I N E TAC O S

Serves 4 Takes 55 mins CLEVER SWAP Switch the honey for maple syrup to make it vegan.

2 aubergines, trimmed and cut into 2-3cm chunks 4½ tbsp olive oil 4-pack baking potatoes, cut into wedges 200g frozen peas 2 spring onions, trimmed and fnely sliced 1 lime, zested and juiced 2 red onions, thinly sliced 50g miso paste 3 tbsp reduced-salt soy sauce 3 tbsp clear honey 8-pack mini tortilla wraps ¼ iceberg lettuce, shredded 120g radishes, trimmed and thinly sliced

1 Preheat the oven to gas 7, 220°C, fan 200°C and line a baking tray with nonstick baking paper. Add the aubergine, season and drizzle with 1½ tbsp oil. Toss to coat and spread out on the tray.

2 Put the potatoes on a separate baking tray, toss with 1½ tbsp oil.

Roast the potato wedges for 45-50 mins and the aubergine for 40 mins, turning both halfway through, until tender and golden.

3 Meanwhile, boil the peas for 3 mins in a saucepan. Drain, then run under cold water to cool. Tip into a food processor with the spring onions, lime zest and juice, 1 tbsp oil and 1 tbsp water.

Blitz until fairly smooth, adding a little water to loosen if you like.

4 Heat the remaining ½ tbsp oil in a frying pan over a medium heat. Fry the red onion for 8-10 mins until golden.

5 Whisk together the miso, soy sauce, honey and 2 tbsp water in a jug. Add to the red onion mixture with the aubergine; stir well and simmer for 4-5 mins until reduced.

6 When ready to serve, warm the wraps in the oven for 2 mins.

Serve with the miso aubergine, smashed peas, shredded lettuce and radishes, with the potato wedges alongside.

Each serving contains Energy

2664kJ 635kcal 32%

Fat

Saturates

Sugars

Salt

21g 4g 27g 2.4g 29% 21% 30% 41%

of the reference intake. See page 7.

Carbohydrate 90g Protein 15g Fibre 15g

23

EVERYDAY

5

S AU S AG E M E AT B A L L S W I T H PEA PESTO & S PAG H E T T I

Serves 4 freeze pesto only Takes 40 mins 454g pack 50% reducedfat pork sausages 350g frozen peas 15g fresh basil, torn 1 lemon, zested and juiced 1 garlic clove, crushed 2 tbsp olive oil 100g Greek-style salad cheese 350g spaghetti

24

1 Preheat the oven to gas 7, 220°C, fan 200°C and line a large baking sheet with nonstick baking paper.

Squeeze the sausages from their skins and divide the meat into 20 small balls, each about the size of a walnut; spread out on the tray. Bake for 22-25 mins, turning halfway, until golden and cooked through.

2 Meanwhile, boil the peas in a pan for 3 mins. Scoop out with a slotted spoon, reserving the water, then run under cold water to cool. Tip into a food processor with most of the basil, the lemon zest and juice, crushed garlic, olive oil and 50g salad cheese; season, then blitz to a fairly

chunky mixture (don’t worry if it’s a bit thick, as it will loosen later).

3 Cook the spaghetti to pack instructions in the pea pan. Drain, reserving 200ml cooking water, then return to the pan with the pesto and cooking water. Toss together over a low heat for 1-2 mins until warmed through and everything is coated in the pesto.

4 Divide between 4 plates, then top with the sausage meatballs and crumble over the remaining cheese and basil to serve.

Energy

Fat

Saturates

Sugars

+ FROM YOUR STORECUPBOARD Plain flour, vegetable oil, olive oil, vegetable stock pot

GIVE ME MORE!

Each serving contains 3347kJ 795kcal 40%

1 lime 4-pack Suntrail Farms lemons 30g bag fresh basil 1 large garlic bulb 40g loose root ginger 100g bunch spring onions 1 iceberg lettuce 240g pack radishes 250g bag baby spinach 2 aubergines 1kg bag Redmere Farms red onions 1 broccoli head 4-pack baking potatoes 200g pack Creamfields Greek-style salad cheese 900-1.2kg pack Willow Farm chicken drumsticks 454g pack 50% reduced-fat pork sausages 500g pack Hearty Food Co. spaghetti 1kg bag Grower’s Harvest longgrain rice 2 x 120g tins sardines in brine 2 x 400g tins butter beans 150ml bottle reduced-salt soy sauce 100g jar miso paste 340g jar Stockwell & Co. clear honey 8-pack mini white tortilla wraps 900g bag Grower’s Harvest frozen garden peas

Salt

23g 7g 10g 1.7g 33% 36% 11% 29%

of the reference intake. See page 7.

Carbohydrate 102g Protein 40g Fibre 12g

Scan this QR code to find more meal plans for £25, on Tesco Real Food.

RECIPES GABRIELLA ENGLISH PHOTOGRAPHY TOBY SCOTT FOOD STYLING EMMA JANE FROST PROP STYLING MORAG FARQUHAR

SHOPPING LIST

WEEKEND

BABY POTATOES AND BLUEBERRIES There’s not a family roast or breakfast bowl that can’t be cheered up with a handful of these spring favourites. But make room for a few more surprising ideas.

Golden, waxy baby potatoes mean spring has sprung. Make them the star of the show or simply steam and stir a little butter through for a classic side dish. Baby potatoes are slightly sweeter than their main-crop counterparts and keep their shape while cooking. With minimal prep needed, it’s handy to have a bag.

Juicy and delicious, blueberries have long been touted as a ‘superfood’. High in vitamin C, manganese and dietary fbre, and celebrated for their antioxidant qualities – they are the perfect better-for-you sweet treat. Eat as they are or experiment with our delicious recipes and use in savoury sauces and desserts.

FIELD TO FORK Taste the care

Look for this quality seal on the most cared-for products at Tesco. All the hero ingredients in this feature carry the Quality Seal mark, along with hundreds more expertly selected products in store and online.

27

B A BY P O TAT O TA R T Serves 6 Takes 1 hr Cost per serve £1.46 600g baby potatoes, sliced ½cm thick 320g pack reduced-fat ready-rolled puff pastry 125g pack soft goat’s cheese 250g tub ricotta, drained 100g grated pecorino 100g bunch spring onions, thinly sliced, dark green parts reserved 1 garlic clove, finely chopped 30g pack fresh flat-leaf parsley, leaves picked and finely chopped 1 tbsp olive oil

28

1 Boil the potato slices in a medium saucepan for 8-10 mins until just tender. Drain and rinse with cold water, then spread out on a large plate and leave to cool completely (for about 20 mins).

2 Meanwhile, preheat the oven to gas 7, 220˚C, fan 200˚C. Unroll the pastry on its paper and transfer both to a large baking tray.

3 Mix the goat’s cheese, ricotta, 75g pecorino, the white spring onion slices, the garlic and ¾ of the parsley in a bowl with some black pepper. Spread evenly over the pastry, leaving a 1cm border around the edge.

4 Arrange the potatoes on top, overlapping slightly. Brush with the olive oil, scatter with the remaining pecorino, then bake for 20-25 mins until golden and puffy.

5 Leave the baked tart to rest for 5 mins, then scatter with the dark green spring onion slices and remaining parsley to garnish.

Each serving contains Energy

1625kJ 389kcal 19%

Saturates

Sugars

Salt

21g 12g 30% 60%

Fat

3g 4%

1.3g 21%

of the reference intake. See page 7.

Carbohydrate 32g Protein 15g Fibre 5g

WEEKEND

MEET THE GROWER

CHIPOTLEROA S T E D B A BY P O TAT O E S W I T H YO G U R T D I P Serves 4 Takes 45 mins Cost per serve 48p

Dominic Groom is a Lincolnshire-based technical manager for Branston Ltd. They’ve supplied potatoes to Tesco for over 25 years.

‘The first crop of baby potatoes is planted in Jersey and Cornwall in early January.

These papery skinned potatoes will be harvested in May. Most of the UK crop is planted from April onwards, once the soils have warmed up. Overall, a good balance of water, sunlight, and mild temperatures – and avoiding any extreme conditions – is key. The ideal baby varieties produce lots of small potatoes on each plant. They tend to be slightly sweet and have a mild, earthy flavour.’

I enjoy my baby potatoes oven-roasted, with olive oil, garlic and rosemary

500g baby potatoes 2 tsp sunflower oil 2 tbsp chipotle paste For the yogurt dip ½ lime, zested and juiced 1 small garlic clove, crushed 200g 0% fat Greek-style yogurt ½ tsp cumin seeds, toasted

1 Preheat the oven to gas 6, 200°C, fan 180°C and put a large baking tray inside. Halve any larger potatoes and prick small whole potatoes with a fork. Toss with the oil and arrange in an even layer on the hot baking tray. Roast for 30 mins, shaking the tray halfway through.

2 Add the potatoes to a large mixing bowl, add the chipotle paste and stir to coat. Tip back onto the baking tray and bake for 10 mins or until tender.

3 Meanwhile, prepare the yogurt dip. In a small bowl, squeeze the lime juice over the crushed garlic and set aside for 15 mins. Stir into the yogurt, season to taste and top with the toasted cumin seeds. Sprinkle the lime zest over the potatoes, then serve with the dip.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

617kJ 146kcal 7%

3g 4%

1g 3%

6g 6%

0.4g 7%

of the reference intake. See page 7.

Carbohydrate 22g Protein 6g Fibre 3g Source of fibre; source of protein

ts s a o r g New spin for sprin Find more baby potato recipes on Tesco Real Food at tes.co/babypotatoes

29

G’DAY TESCO SHOPPER.

COULD YOU GO A PROPER SHANDY? 3% ABV

Drink FOSTER’S Responsibly

Brewed in the UK

PROPER AUSSIE REFRESHMENT. Just landed in store.

Available at

WEEKEND

MEET THE GROWER

y versatile compote!

A b e rr

Imane Al Amouri is the country manager at Hortifrut for Morocco, which has been growing blueberries since 1983.

‘Blueberries love sheltered areas, without extreme temperatures or strong winds, which makes our farm in Morocco perfect. The soil here is rich in organic matter, which makes for lots of sweet and juicy berries.

We harvest them at their peak, around April and May depending on the variety. We look for frmness, juiciness, colour and aroma.’

B L U E B E RRY T RI F L E P O T S

I love blueberries with yogurt and granola for breakfast. I also bake quite a good blueberry muffin!

Serves 6 Takes 20 mins plus cooling and chilling Cost per serve £1.14 2 x 150g packs fresh blueberries 2 tsp sugar ¼ lemon, zested and juiced 150g lemon loaf cake, cut into 1.5cm cubes 150ml whipping cream 250g Tesco Finest fresh custard (from a 500g pot) 4 tsp lemon curd 1 tbsp toasted flaked almonds (optional)

1 Set aside 50g blueberries and add the rest to a saucepan with the sugar and 1 tsp water. Cook over a high heat for 5 mins, shaking the pan occasionally or until juicy. Reduce the heat to low and cook for 5 mins more until syrupy and reduced. Gently stir through 1 tsp lemon juice, then set aside to cool (it will thicken as it cools).

2 Meanwhile, divide the cake cubes between glasses.

Whip the cream to soft peaks.

3 Spoon the cooled blueberry compote over the cake, then divide the custard between the glasses; spoon over the lemon curd.

4 Top with the whipped cream, then scatter with the reserved fresh blueberries, lemon zest and toasted flaked almonds, if using. For maximum flavour, chill for 2 hrs before eating, but they can be eaten straightaway.

Each serving contains Energy

1251kJ 301kcal 15%

Fat

Saturates

Sugars

Salt

19g 11g 18g 0.2g 28% 53% 20% 3%

of the reference intake. See page 7.

Carbohydrate 28g Protein 3g Fibre 1g

31

WEEKEND

B L U E B E RRY S A L S A Serves 4 Takes 20 mins Cost per serve 70p

Each serving contains Energy

151kJ 36kcal 2%

Saturates

Sugars

Salt

<1g <1g 1% 1%

Fat

6g 6%

0.1g 2%

of the reference intake. See page 7.

Carbohydrate 6g Protein 1g Fibre 1g 1 of your 5-a-day; high in fibre; source of vitamin C

RECIPES NANCY ANNE HARBORD PHOTOGRAPHY KAREN THOMAS FOOD STYLING TROY WILLIS PROP STYLING JENNY IGGLEDEN

½ cucumber, diced into ½cm pieces ½ medium red onion, fnely diced 1 lime, zested and juiced 150g blueberries, halved 3cm piece fresh ginger, peeled and fnely grated (optional) 1 red chilli, deseeded and fnely chopped cooked white fsh fllets and green beans, to serve (optional) 2 fresh mint sprigs, leaves picked and fnely sliced

1 Put the diced cucumber in a colander and sprinkle lightly with salt. Put the onion in a serving bowl, add the lime juice and set both aside for 15 mins.

2 Add the cucumber, blueberries, ginger (if using), chilli and lime zest to the onion bowl and toss well.

Serve with fish and green beans, if you like, and top with sliced mint.

32

Find more blueberry recipes on Tesco Real Food at tes.co/blueberries

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SHOPPING

Pass the juice Freshly squeezed ideas for brightening up your breakfast table, with holiday-style dineware

4

3

5

WORDS JESS HERBERT All items are available in larger stores

1

2

6

F

eel like you’re feasting in Marrakech with a few simple tweaks to your breakfast tableware.

Add tie-dye-inspired plates and jugs with terracotta bases for maximum impact. Finish with a bold decorative vase for the ultimate holiday look.

7

1 Moroccan Drinking Jar, £2.50 2 Fox & Ivy Rivieria Tumblers in Orange and Blue, £3.50 each 3 Fox & Ivy Marrakech Terracotta Jug, £12 4 Fox & Ivy Marrakech Terracotta Serve Bowl, £8 5 Candlelight Decorative Oranges Vase, £10 6 Fox & Ivy Tapas Bowls 2-pack, £6 7 Fox & Ivy Marrakech Terracotta Serve Plate, £4.50 35

s e u v i o c i gan l e D i e s fo r A d m u m l t u s G

Now available in Kids range as well as Adults Also in store, Hair Skin & Nails and Apple Cider Vinegar

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Available in larger stores

Available at

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GOOD MORNING! Make time for a lazy weekend brunch and put on a spread with these sharing breakfasts to wow

£1.51

Pesto eggs o n t o a s t p 38

per serve

37

WA F F L E B RU N C H B OA RD Serves 4 Takes 10 mins Cost per serve £2.26

Serves 2 * Takes 15 mins Cost per serve £1.51

Vegetarian depending on the pesto used

2 tbsp rapeseed oil, plus 2 tsp 125g chestnut mushrooms, thinly sliced 15g fresh basil, ½ roughly chopped 2 large garlic cloves, crushed 2 tbsp green pesto*, plus extra to serve (optional) 4 eggs 4 slices sourdough bread, toasted

1 Heat 1 tbsp oil in a nonstick frying pan over a medium-high heat and fry the mushrooms, stirring, for 5-6 mins until all the liquid has evaporated. Season well, then stir in the chopped basil and garlic, and cook for 1 min until fragrant.

2 Meanwhile, heat the remaining oil in a separate, large nonstick frying pan over a medium heat and divide the pesto between each quarter of the pan, so you have 4 dollops. Allow to spread slightly across the pan, before cracking an egg over each dollop of pesto; fry for 3-4 mins for a runny-medium set yolk. Season well.

3 Drizzle the toast with the extra rapeseed oil, then top with the pesto eggs and scatter over the garlicky mushrooms and whole basil leaves. Finish with freshly ground black pepper and extra pesto, if you like.

Each serving contains Energy

2318kJ 555kcal 28%

Saturates

Sugars

Salt

34g 5g 48% 27%

Fat

4g 4%

1.6g 27%

*

**

of the reference intake. See page 7.

Carbohydrate 37g Protein 24g Fibre 5g

38

1 Spoon the yogurt into a bowl and swirl through the honey; set aside. Melt the chocolate in the microwave in 20 sec bursts, stirring in between each. Once melted, add the peanut butter, then microwave for another 10 secs and stir together. Pour in the cream and 4 tsp boiling water, then stir to combine; it will be thick and glossy. Add to a serving bowl.

2 Add the bowls to a large serving platter. Heat the waffles to pack instructions and add to the board, scattering the berries and sliced banana around them, then add the marshmallows. Serve with side plates for people to help themselves**.

Each serving contains Energy

3214kJ 769kcal 38%

Fat

Saturates

Sugars

Salt

38g 17g 60g 1.1g 54% 84% 67% 18%

of the reference intake. See page 7.

Carbohydrate 88g Protein 15g Fibre 7g

WE USED

PESTO EGGS O N T OA S T

We recommend this recipe for a special occasion or treat, as part of a balanced diet

200g 0% fat Greek-style yogurt 1 tbsp clear honey 50g dark chocolate, chopped 35g smooth peanut butter 65ml single cream 2 packs Tesco Finest 4 Belgian sugar waffles 150g pack raspberries 150g pack blueberries 2 bananas, sliced 40g mini marshmallows

TESCO FINEST FIN N EST 4 BELGIAN SUGAR WAFFLES Traditionally baked Belgian waffles with crunchy sugar pearls. £1.80 (45p each)

ut n o c o Ch

but ter d

ip? W

e’re in!

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39

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In-store redemption only. e-Gift Card terms apply. Email address required to receive Tier 1 & Tier 2 prizes. 1 entry per person. Max 1 prize per household. Standard rate text charges apply. Texts may fall outside any text inclusive packages. Check with your network provider. Full terms and conditions at https://tesco.com/tesco-competitions/. Promoter: Tesco Stores Ltd. Supplier: Duracell. Administrator: Prizeology Limited.

Available at

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BUILD-YOUR-OWN SMOOTHIES Make mornings more fun with a DIY smoothie bar. Prepare each of the smoothies below by blitzing the fruit/veg until smooth, then add the yogurt and maple syrup (if using) and blitz again.

Repeat with the other fruit/veg, rinsing your blender out between each one. You can even super-chill your smoothies: use frozen bananas (remove the skins, chop, open-freeze, then pop into a freezer bag until needed), or ready-frozen berries. Serve each drink in a separate jug so everyone can pour their own combination and create colourful layers. Top with extra fruit, yogurt and nuts, if you like.

Makes 4 smoothies Takes 15 mins Cost per serve £1.95 Each 3-layer smoothie contains Energy

Fat

Saturates

767kJ 182kcal 9%

4g 5%

1g 6%

Sugars

Salt

26g 0.3g 29% 4%

of the reference intake. See page 7.

Carbohydrate 28g Protein 6g Fibre 6g 1 of your 5-a-day; low in fat

FIND YOUR FAVOURITE PINEAPPLE SMOOTHIE 1 large, ripe banana, chopped 200g fresh or frozen pineapple chunks 150g dairy-free coconut yogurt (we used Alpro) 1 tsp maple syrup (optional)

BERRY SMOOTHIE 227g pack fresh strawberries, trimmed and hulled or frozen strawberries 100g fresh or frozen blueberries 75g fresh or frozen raspberries 100g dairy-free coconut yogurt (we used Alpro) 1 tsp maple syrup (optional)

KIWI SMOOTHIE 2 kiwis, trimmed, peeled and chopped 1 ripe banana, chopped 50g fresh spinach 150g dairy-free coconut yogurt (we used Alpro) 1 tsp maple syrup (optional)

41

WEEKEND

£1.10

SW E E T P O TAT O PA N C A K E S Makes 12 freeze pancakes only Takes 40 mins plus cooling Cost per serve £1.10 2 small sweet potatoes (about 575g), scrubbed 50g butter, plus extra for greasing 175g plain flour 1 tsp baking powder 2 tbsp dark brown soft sugar 1½ tsp mixed spice 1 tsp ground ginger 300ml semi-skimmed milk 2 eggs 1 tsp vanilla extract 1 tbsp maple syrup, plus extra for drizzling (optional) 125g reduced-fat soft cheese 1 large orange, zested 50g walnuts, toasted and roughly chopped

42

1 Prick the potatoes all over with a fork, microwave one at a time on full power for 5 mins each, then test with a sharp knife to see if they are cooked all the way through. If they are a little firm, cook for a further 1 min and test again. (Alternatively, cook in an oven preheated to gas 4, 180°C, fan 160°C and bake for 45-60 mins until soft and tender.) Allow to cool slightly, then slice open, scoop out the flesh into a bowl and mash with a fork. Set aside.

2 Melt the butter in a saucepan over a medium heat until starting to bubble and brown slightly (this will give a delicate nutty flavour), then transfer to a large jug. Mix the flour, baking powder, sugar, spices and a pinch of salt in a bowl.

3 Add the milk, eggs and vanilla to the melted butter and whisk to combine. Stir in the mashed sweet potato, then pour into the dry ingredients and fold gently to combine.

4 Grease a large nonstick frying pan with butter and put over a medium heat. Then, working in batches, dollop 2 dessertspoonfuls of batter per pancake into the pan and cook for 1-2 mins each side, flipping when they start to bubble at the edges. They should be about 10-12cm wide.

5 Repeat with the remaining batter, greasing the pan each time.

To keep the pancakes warm while you cook the batches, place in a dish and cover with foil and a clean tea towel.

6 Stir 1 tbsp maple syrup through the soft cheese to loosen. Cut the zested orange into segments, squeezing any leftover juice from the skin and pith into the soft cheese mix. Serve the pancakes in stacks, topped with the soft cheese and orange segments, then scatter with the toasted nuts and orange zest and drizzle with extra maple syrup, if you like.

Each serving (3 pancakes) contains Energy

2847kJ 679kcal 34%

Fat

Saturates

Sugars

Salt

30g 13g 27g 0.9g 42% 66% 30% 15%

of the reference intake. See page 7.

Carbohydrate 81g Protein 18g Fibre 8g

GIVE ME MORE! There are lots more brilliant breakfast ideas on Tesco Real Food.

Scan this QR code to find them.

RECIPES LINZI PUCINO PHOTOGRAPHY DANIELLE WOOD FOOD STYLING EMMA JANE FROST PROP STYLING DAVINA PERKINS

per serve

Available in selected larger stores

Available at

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W EE K EN D

A

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EVERYDAY

DINNER TONIGHT If you’ve forgotten to sort tonight’s meal, these quality crowd-pleasers will take the stress out of a busy weeknight

PHOTOGRAPHY TOM REGESTER FOOD STYLING EMMA JANE FROST PROP STYLING JENNY IGGLEDEN Available in the majority of larger stores and online. Excludes Express, Whoosh, NI and Isle of Man. Delivery charges and some exclusions may apply. Serving suggestion

S

werve last-minute dilemmas and those awkward ‘what’s for tea?’ questions with something simple and satisfying from Tesco Finest, which now features new flavours across the breaded chicken range. Plate up the succulent Tesco Finest Wild Garlic Chicken Kiev: tender British whole chicken

breasts filled with a roasted wild garlic butter filling in a golden crouton breadcrumb. Or try something new with the Indianinspired Bhaji Style Chicken Breast with its spice crumb and a warming butter sauce. Pair with your favourite sides and become a dinner hero in under 30 minutes.

Tesco Finest Wild Garlic Chicken Kiev with Salted Butter 385g, £5.50 (£1.43/100g)

Swap shop Or why not try the new Tesco Finest Bhaji Style Crispy Chicken Breasts 360g, £5.50 (£1.53/100g).

45

EVERYDAY

Go for greens With dishes this delicious, who can say no to eating theirs?

£1.17 per serve

Bro ccoli & fe t a q u i c h e p48

47

B RO C C O L I & F E TA Q U I C H E Serves 8 Takes 1 hr 25 mins plus cooling Cost per serve £1.17 200g pack purple sprouting broccoli, halved lengthways 320g pack ready-rolled shortcrust pastry 20g unsalted butter 1 tbsp olive oil 100g bunch spring onions, roughly sliced 2 garlic cloves, finely sliced 2 large eggs, plus 2 egg yolks 300ml single cream 30g mixed fresh soft herbs (such as parsley, chives, tarragon or dill), finely chopped 50g grated pecorino 100g feta 750g new or baby potatoes (we used Jersey Royals), scrubbed, large ones halved green salad, to serve (optional)

1 Preheat the oven to gas 6, 200°C, fan 180°C. Boil the broccoli for 2 mins, drain, then rinse under cold water. Set aside.

2 Unroll the pastry on its paper and roll out to make a slightly wider rectangle about 5mm thick. Transfer to a deep 20 x 30cm rectangular baking tin, easing it into the sides. Roughly crimp the edges and prick the base all over with a fork.

3 Line the pastry case with nonstick baking paper, fill with baking beans, then blind bake for 15-20 mins until the edges are lightly golden. Remove the paper and beans and bake for another 5-10 mins until the pastry is dry and golden.

4 Meanwhile, melt half the butter with the oil in a saucepan or frying pan over a low heat and cook the spring onions and garlic for 5 mins until very soft and lightly golden. Remove from the heat.

5 Beat the eggs and yolks with the cream and herbs in a jug. Season well and stir in the pecorino.

6 Spread the spring onions in the base of the tart case and pour over the egg mixture. Arrange the broccoli on top, crumble over the feta, then bake for 35-40 mins until golden and just set.

Cool for at least 15 mins, or set aside to cool completely.

7 Meanwhile, boil the potatoes for 10-15 mins until tender. Drain well, then tip back into the pan; add the remaining butter, season and crush lightly with the back of a spoon. Serve alongside the quiche with a green salad, if you like.

1863kJ 446kcal 22%

CLEVER SWAP Swap the spring greens for 1 large, grated courgette or 2 grated carrots.

2 tbsp tahini 30g pack fresh fat-leaf parsley, leaves picked, ½ finely chopped

1 Put the tahini, whole parsley leaves, the garlic, lemon juice and half the yogurt in a blender and blitz to a smooth sauce. Transfer to a bowl, stir through the remaining yogurt and season to taste.

Transfer to the fridge until needed.

2 Mix the spring greens, most of the remaining herbs, the eggs, four and cumin in a bowl with some seasoning to make a thick batter.

3 Heat half the oil in a large frying pan over a medium heat. Working in batches, dollop 1 tbsp batter per fritter into the pan and fry for 1-2 mins on each side until golden, pressing the fritters down when fipping. Transfer to a plate lined with kitchen paper and repeat with the remaining oil and batter to make 8 fritters.

4 Serve warm with lemon wedges and the rest of the herbs, with the tahini sauce alongside.

Saturates

Sugars

Salt

Energy

27g 14g 39% 69%

3g 4%

1.2g 20%

1462kJ 352kcal 18%

Fat

of the reference intake. See page 7.

Carbohydrate 31g Protein 17g Fibre 4g

48

Serves 4 freeze fritters only Takes 20 mins Cost per serve £1.09

1 small garlic clove, peeled 2 lemons, 1 juiced, 1 cut into wedges 100g natural yogurt 120g sliced spring greens (from a 200g pack) 15g fresh soft herbs (such as basil, chives, tarragon or dill), leaves picked and finely chopped 4 large eggs, beaten 50g plain four 1 tsp ground cumin 4 tbsp vegetable oil

Each serving contains

Each serving contains Energy

S P RI N G G RE E N S F RI T T E RS W I T H TA H I N I S AU C E

Saturates

Sugars

Salt

26g 4g 37% 21%

Fat

3g 3%

0.6g 10%

of the reference intake. See page 7.

Carbohydrate 13g Protein 15g Fibre 2g

Use up

EVERYDAY

r u o y

v o t f le

bs r e h ft o s er

49

B R A I S E D G RE E N S O N T OA S T Serves 4 Takes 25 mins Cost per serve £1.42 150g frozen broad beans 2 tbsp olive oil 1 shallot, fnely chopped 2 garlic cloves, 1 roughly chopped, 1 halved 180g asparagus, woody ends removed, stalks chopped to 1cm pieces, tips reserved

150g sliced spring greens (from a 200g pack) ½ vegetable stock cube, made up to 200ml 150g frozen peas ½ lemon, zested and juiced 4 slices sourdough bread, toasted 200g pack mozzarella 1 red chilli, deseeded and fnely sliced

1 Boil the broad beans in a small saucepan for 2 mins. Drain, run under cold water and peel to remove the tough outer shells.

2 Heat half the oil in a large frying pan over a medium heat and fry the shallot for 3-4 mins until softened. Add the chopped garlic, cook for 1 min more, then stir in the asparagus stalks, spring greens and stock; bubble for 2 mins.

3 Add the peas, asparagus tips and broad beans and cook for 2-3 mins until tender. Remove from the heat, season and squeeze over the lemon juice.

4 Rub 1 side of each slice of toast with a halved garlic clove and drizzle with the remaining oil.

Transfer to plates, top with the braised greens and roughly tear over the mozzarella. Scatter with the lemon zest and sliced chilli to serve.

Each serving contains Energy

1319kJ 315kcal 16%

Saturates

Sugars

Salt

14g 5g 21% 27%

Fat

7g 8%

1.2g 20%

of the reference intake. See page 7.

Carbohydrate 27g Protein 16g Fibre 7g 2 of your 5-a-day; high in vitamin C

50

S U P E R- G RE E N PA S TA Serves 4 Takes 30 mins Cost per serve £1.29 CLEVER SWAP Switch the spring greens for kale, cavolo nero or spinach.

100g crusty white bread 30g blanched hazelnuts 2 garlic cloves, peeled 2 anchovy fllets in oil from a 50g tin, plus 2 tbsp oil from the tin 300g spaghetti 200g pack spring greens 180g asparagus, woody ends removed, halved lengthways 1 lemon, zested and juiced 25g Parmesan shavings 1 tbsp extra-virgin olive oil

1 Put the bread, hazelnuts and 1 garlic clove in a food processor and blitz to form rough breadcrumbs. Heat a large frying pan over a medium heat and add the anchovy fllets with 2 tbsp oil from the tin.

Allow the anchovy fllets to melt; about 1-2 mins, before adding the breadcrumb mix. Fry for 8-12 mins, stirring regularly, until crisp and golden. Set aside.

2 Meanwhile, cook the pasta to pack instructions, adding the remaining garlic clove, spring greens and asparagus to the pan for the last 2 mins. Drain, reserving a mugful of the pasta water.

3 Transfer the garlic and spring greens to the processor along with the lemon zest and half the juice, the cheese and 2 tbsp pasta water. Season, then blend to a smooth sauce, adding more juice to taste.

4 Return the pasta and asparagus to the empty saucepan, pour over the green sauce and toss well to coat, adding a little more of the pasta water if needed to loosen. Divide between bowls and top with the anchovy breadcrumbs and a drizzle of olive oil.

Each serving contains Energy

2374kJ 565kcal 28%

Saturates

Sugars

Salt

20g 3g 28% 17%

Fat

5g 6%

0.7g 12%

of the reference intake. See page 7.

Carbohydrate 74g Protein 20g Fibre 8g Low in saturated fat; source of protein

EVERYDAY

£1.29 per serve

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B r a is e d g r e e n s o n t o a s t

p50

52

RECIPES ELSPETH ALLISON PHOTOGRAPHY ELLA MILLER FOOD STYLING SOPHIE FOOT PROP STYLING TONY HUTCHINSON

That’s

EVERYDAY

Tikka away at home

Available in selected stores

Only at

Available at

SHOPPING

Sweet dreams

WORDS JESS HERBERT All items are available in selected larger stores

Turn any bedroom into a sleep sanctuary with new nature-inspired bedding and accessories for the ultimate calm

1 Jute Rug, £25 2 Fox & Ivy Mango Wood Side Table, £40 3 Duvet Set Double, £28

3 2 1

KEEP IT COSY You can’t have too many cushions! Super-soft with a hand-drawn design, this Fox & Ivy Paint Stroke Chartreuse Cushion, £12, is the perfect finishing touch.

GLASS ACT Pared-back blooms are in vogue, so pick a vase with a thinner neck, like the Fox & Ivy Tinted Glass Vase, £12, and arrange a few statement buds.

ADD TEXTURE You’ll love the rustic feel of the Fox & Ivy Seagrass Scallop Tray, £8. Use it for breakfast in bed or style it with trinkets for a chic side table topper.

OUTDOORS IN Bring greenery into your inner sanctum with this Candlelight Bamboo Planter, £18, which lifts plants up for the ultimate centrepiece.

55

TEA TIME Pop the kettle on, it’s time for a brew!

Whether you want to branch out from a builder’s or your go-to is green, we’ve got the info

70% of people agree that the milk goes in last!*

Tesco Finest Earl Grey Loose Leaf Tea 125g, £1.70 (£1.36/100g)

THE WATER Use fresh water (from the tap or filter jug) to fill your kettle and only boil once. This will help maintain the water’s higher oxygen levels, leading to a brighter tasting cuppa.

THE ORDER One survey* suggested 70% of Brits put the teabag in first, followed by boiling water, then milk. But that means there’s a lot of you out there adding the water – or milk! – first. Is there a right way? Well, tea brews best in very hot water, adding milk cools it down, so wait until it’s brewed.

JUST LEAF IT Tesco Finest Assam Loose Leaf Tea 125g, £1.70 (£1.36/100g)

You do it your way… but thiss is what the science says

Teabags are quick and convenient, however loose leaf teas are made from whole leaves, are of high quality and there are more blends to choose from.

You’ll need a teapot and strainer to brew loose leaf tea, but it can be steeped more than once, packs bigger, more dimensional flavour and has less packaging, so therefore less waste.

THE MILK Black tea can be softened with milk.

Traditionally, green tea is served without adding milk or sugar so that the natural flavours can really shine.

THE MILK-ALTERNATIVE Looking for a dairy-free option? The acid in tea can make soya or almond drink split.

Our pick is oat milk-alternative because it gives a creamy cuppa that retains its taste.

THE LENGTH A longer brew will lead to a stronger taste, but anything over 5 minutes can result in bitterness, so it’s not recommended to sip with the bag in.

*

THE SQUEEZE Squeezing your teabag with a spoon can help give you a stronger brew more quickly, but it also releases tannins that can make your cuppa taste bitter.

Source: tea-and-coffee.com/blog/making-tea

T

ea made its way to Europe from China in the 1600s and, while green tea was more popular across Asia, black tea was favoured for exporting as it retained flavour while travelling.

Nowadays, there’s nothing more British than a brew – and we’re spoilt for choice, with everything from Indian Chai to Sri Lankan Ceylon. Sip on some of our favourites and settle those age-old debates, like whether the milk should go in first or last…

The ‘perfect’ brew

56

KNOW-HOW

GREEN From the same plant as black teas, green tea leaves are heated and dried swiftly for a lighter colour and grassy notes.

Wait 1 minute after boiling before adding the water. You could also add a slice of lemon.

Green Tea 20 Teabags 50g, 75p (£1.50/100g)

ENGLISH BREAKFAST Despite its name, this blend of black teas such as Assam, Ceylon and Kenyan, has Scottish origins: it was popularised by Queen Victoria, who brought it back from Balmoral.

Tesco Finest English Breakfast 100 Teabags, 250g, £2.60 (£1.04/100g)

CHAI Originating from India, this rich, spicy tea blends black tea leaves with cinnamon, ginger, cloves and cardamom and can be enjoyed with or without milk. Tesco Finest Chai 50 Teabags 125g, £1.70 (£1.36/100g)

ASSAM With a stone fruit aroma and amber colour, this black tea is known for its intensity and is perfectly balanced to bring out its characteristic flavour profile. Tesco Finest Assam 100 Teabags 250g, £2.60

CEYLON Delicate and crisp, Ceylon hails from Sri Lanka. With a warm, gold colour and a more refreshing finish than Assam, it’s ideal for late mornings and afternoons.

Tesco Finest Ceylon 50 Teabags 125g, £1.70 (£1.36/100g)

(£1.04/100g)

EARL GREY A blend of black tea infused with bergamot oil for an aromatic, citrus taste. The hint of citrus means it doesn’t complement milk; instead try with lemon. Its floral aroma also works in fruity bakes (tes.co/ earlgreylemonmeringuecake).

Tesco Finest Earl Grey 100 Teabags 250g, £2.60 (£1.04/100g)

PEPPERMINT Technically not tea but treated as such, herbal infusions are made from plants like mint, camomile and hibiscus. They don’t contain caffeine, so are ideal to unwind with or to sip after dinner to aid digestion.

Peppermint Infusion 40 Teabags 60g, £1.70 (£2.83/100g)

DARJEELING From the base of the Himalayas, Darjeeling is an elegant, floral tea. Although made from black tea, it has a lighter colour when brewed because the leaves are exposed to less sunlight, meaning they oxidise less.

Tesco Finest Darjeeling 50 Teabags 125g, £1.70 (£1.36/100g)

57

KNOW-HOW

Serves 10 Takes 1 hr 35 mins plus at least 3 hrs soaking Cost per serve 27p GET AHEAD The flavours will develop over time, so making the loaf a day or two in advance will add more flavour.

2 English breakfast teabags 375g dried mixed fruit 200g light brown soft sugar 2 eggs, beaten 275g self-raising flour 1 lemon, zested butter, to serve (optional)

58

1 Put the teabags in a heatproof jug and fill with 300ml boiling water; set aside for 10 mins to brew. Put the dried fruit and sugar in a large mixing bowl.

Discard the teabags and pour the tea over the fruit and sugar. Stir, cover, then set aside to soak for at least 3 hrs or overnight.

2 Preheat the oven to gas 4, 180°C, fan 160°C and line a 900g loaf tin with baking paper. Add the eggs to the soaked fruit (don’t worry if not all the tea has been absorbed and it seems runny). Mix well, then stir through the flour, lemon zest and a pinch of salt.

3 Transfer to the prepared loaf tin, then bake for 1 hr 15 mins or until risen and firm, and a skewer inserted into the centre comes out clean. Leave to cool in the tin for 10 mins before turning out onto a wire rack. Slice immediately and serve warm, or leave to cool completely before slicing and serving with butter, if you like. The tea loaf will keep for up to 5 days in an airtight container.

Each serving contains Energy

Fat

Saturates

1340kJ 316kcal 16%

2g 3%

1g 3%

Sugars

Salt

44g 0.4g 49% 6%

of the reference intake. See page 7.

Carbohydrate 68g Protein 5g Fibre 3g

Cafeine questions Although tea leaves contain more caffeine than coffee beans, they’re diluted more, so a mug of black tea contains less caffeine than coffee. Green tea has low caffeine, but matcha has slightly more as it’s so concentrated.

WORDS JESS HERBERT RECIPE MIMA SINCLAIR PHOTOGRAPHY DANIELLE WOOD FOOD STYLING EMMA JANE FROST PROP STYLING DAVINA PERKINS

C L A S S I C T E A L OA F

Available at

WANT TO BREAK FREE FROM HEARTBURN?

hours

The first branded 20mg Omeprazole available without prescription

Suitable for use during pregnancy and whilst breast feeding*

Scan the QR code to shop now Pyrocalm Control® 20mg Gastro-Resistant Tablets. For the short-term treatment of reflux symptoms in adults. Contains 20mg Omeprazole. Always read the label. *Medicines can affect the unborn baby. Always talk to your doctor or pharmacist before taking any medicine in pregnancy.

Pyrocalm 14’s regular price: £11.00 / Clubcard price: £9.00.

Clubcard price valid 20/03/2024 – 30/04/2024.

Clubcard/app required. While stocks last. Available at larger stores.

Available at

WEEKEND

Bake without… …eggs, butter or gluten. Whatever you want to skip, these free-from bakes mean there’s something for everyone

78p per serve

Malted cho colate c a ke p 6 2

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p p o t -s

Easy vegan sho

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61

LEMON & C A RDA M O M S H O R T B RE A D

6 cardamom pods, seeds removed and finely crushed 65g caster sugar, plus 1 tbsp 125g unsalted butter, softened, plus extra for greasing 240g gluten-free plain flour

Makes about 22 Takes 50 mins Cost per serve 9p 1 lemon, zested, plus 1 tbsp juice

Serves 12 freeze cake and buttercream separately Takes 1 hr plus cooling Cost per serve 78p 150g dairy-free spread, plus extra for greasing 300ml unsweetened soya drink, plus 2-3 tbsp 1 tbsp cider vinegar 200g light brown soft sugar 1 tsp bicarbonate of soda 300g self-raising flour 7 tbsp cocoa powder 5 tbsp vegan malted drink (we used Horlicks Vegan*) 2 x 35g packs dairy-free chocolate-covered rice balls (we used Moo Free Moofreesas) For the buttercream 150g unsalted butter-alternative block, softened 300g icing sugar 50g vegan dark chocolate, melted

1 Preheat the oven to gas 4, 180°C, fan 160°C, and grease and line 2 x 20cm sandwich cake tins. Put the 300ml soya drink in a jug, stir in the vinegar; set aside.

2 Cream the 150g spread and sugar until pale and fluffy. Sift in the bicarbonate of soda, flour, 4 tbsp cocoa powder, 3 tbsp malted drink and a pinch of salt, then add the soya drink mixture. Mix until the batter is just smooth, then divide equally between the prepared tins. Bake for 30-35 mins or until a skewer inserted in the centre comes out clean. Set aside to cool completely in the tins.

3 To make the buttercream, use an electric whisk to beat the softened butter-alternative, a pinch of salt and half the icing sugar until pale and thick.

Add the remaining icing sugar and whisk again until fluffy and incorporated. Sift in the remaining cocoa powder and malted drink, then whisk in the melted chocolate and 2-3 tbsp soya drink as needed to make a spreadable buttercream.

4 Put 1 cooled sponge on a serving plate and top with half the buttercream.

Invert the second sponge, then sandwich on top. Spoon on the remaining buttercream, swirling it to the edges with a palette knife or the back of a spoon.

Decorate with a ring of the chocolate rice balls around the edge, then halve or crush the remaining balls and scatter in between to serve. The cake will keep in an airtight container for up to 5 days.

Each serving contains Energy

2166kJ 518kcal 26%

Fat

Saturates

Sugars

Salt

23g 11g 47g 0.8g 33% 54% 52% 14%

Energy

Fat

Saturates

Sugars

Salt

411kJ 98kcal 5%

5g 7%

3g 16%

4g 4%

0g 0%

of the reference intake. See page 7.

Carbohydrate 12g Protein 1g Fibre 0g

*

of the reference intake. See page 7.

Carbohydrate 70g Protein 5g Fibre 3g

Each shortbread contains

Available in selected stores

M A LT E D C H O C O L AT E C A K E

1 Preheat the oven to gas 3, 170°C, fan 150°C and line 2 baking sheets with nonstick baking paper.

2 In a mixing bowl, rub the lemon zest and crushed cardamom seeds into the sugar with your fingertips. Add the softened butter and beat until light and fluffy. Stir in the lemon juice, then add the flour and a pinch of salt and bring together in a dough, handling it as little as possible.

3 Roll out the dough between 2 sheets of nonstick baking paper to about 5mm thick. Use a 6cm round fluted cutter to stamp out shapes, then transfer to the prepared baking sheets. Re-roll any offcuts and repeat to make about 22 biscuits – bear in mind that the more the dough is worked, the tougher it can become.

4 Sprinkle with 1 tbsp caster sugar, then bake for 18-22 mins, turning the trays after 16 mins, until pale golden. Leave to cool for 5 mins, then transfer to a wire rack to cool completely. These will keep for up to a week in an airtight container.

62

WEEKEND

Zest y gl

r ee

uten -f

treat 63

WEEKEND

Did oywou? kn Tesco will donate 10p for every Tesco Free From product sold in store and online from 22-28 April to The Natasha Allergy Research Foundation. See p12 for more details.

69p per serve

Peach Melba P av l o v a p 6 6

65

P E AC H M E L B A PAV L OVA Serves 12 Takes 2 hrs 30 mins plus at least 4 hrs cooling Cost per serve 69p GET AHEAD The Pavlova is best eaten the day it’s put together, but the meringue base and raspberry sauce can both be made up to 3 days ahead. Store the meringue in an airtight container at room temperature, and the sauce in the fridge.

175g golden caster sugar, plus 35g 75g light brown soft sugar 4 large egg whites, at room temperature 1 tsp cream of tartar 2 x 150g packs raspberries 20g unsalted butter, melted 2 tbsp clear honey 3 peaches, stoned and sliced into wedges 300ml pot whipping cream fresh thyme sprigs, to serve (optional)

1 Preheat the oven to gas 2, 150°C, fan 130°C. Draw a 22cm circle on a large sheet of nonstick baking paper, then fip and use to line a large baking sheet (you should still be able to see the circle).

2 Mix 175g caster sugar and the brown sugar in a bowl; set aside. Put the egg whites and cream of tartar in a large, clean, non-plastic mixing bowl and beat with an electric whisk to stiff peaks. Still whisking, gradually add the sugar mix, 1 tbsp at a time. Continue whisking until the sugar has dissolved and the meringue is smooth, stiff and glossy.

3 Spoon the mixture inside the baking paper circle.

Use a palette knife to drag up the edges from the bottom to give height and make textured ridges around the side, leaving an indent in the centre.

4 Bake for 10 mins, then reduce the oven to gas ¼, 110°C, fan 90°C and bake for another 1 hr 50 mins.

Turn off the oven and leave the meringue inside with the door closed until the oven is completely cool – at least 4 hrs, or ideally overnight.

5 Mash 200g raspberries with the remaining 35g caster sugar in a bowl, cover, then set aside for at least 15 mins, or up to 2 hrs. Push through a sieve to remove the seeds, then pour into a jug.

6 Heat a griddle pan over a medium-high heat. Mix the melted butter and 1 tbsp honey in a bowl, then add the peach wedges and turn to coat. Griddle in batches for 1-2 mins each side, until charred.

7 Whip the cream, then stir through the remaining honey. Spoon into the meringue indent, then top with the peach slices, remaining raspberries and thyme sprigs, if using. Drizzle with some raspberry sauce, and serve with the rest on the side.

Each serving contains Energy

glu

tenfr e e

934kJ 223kcal 11%

Cocviepre re 66

ly l a r u t a N

Fat

Saturates

Sugars

Salt

11g 7g 29g 0.1g 15% 34% 32% 2%

of the reference intake. See page 7.

Carbohydrate 29g Protein 3g Fibre 1g

RECIPES BRYONY BOWIE PHOTOGRAPHY DANIELLE WOOD FOOD STYLING MIMA SINCLAIR PROP STYLING MORAG FARQUHAR

WEEKEND

NEW RECIPE EVEN TASTIER

BENEFITS DIGESTIVE WELLBEING1 DAILY NUTRIENTS2 ENERGY SUPPORT3

* 1 Calcium contributes to the normal function of digestive enzymes. 2 Source of calcium & protein. 3 Calcium contributes to normal energy-yielding metabolism.

Enjoy as part of a varied, balanced diet and healthy lifestyle.

DISCOVER THE

DELICIOUS SHEBA® RANGE RESISTANCE IS FUTILE

*Source: Controlled in Home Intake&Beyond Data Panel in France.© 2024 Mars or Affiliates.

While stock lasts. Available in the majority of larger stores.

KNOW-HOW

Spring into action Refresh your budget. Review your finances as a family to encourage open conversations. With budgeting, there’s no one-size-fits-all approach, but you could try the 50/20/30 method: aim to allocate 50% of your budget for needs (like rent and bills), 20% for savings or paying off debts, and 30% for wants. The order of this is important, and you can tweak the percentages to suit you, for example 60/20/20. Warmer, lighter spring days mean you may save on energy bills too, freeing up some money.

Visit tes.co/budgeting for more tips.

Scrub up on savings techniques.

Now we’re well into the year, you may need to tweak your savings goals to make sure they’re still realistic – you’re more likely to stick to a goal if it’s achievable. If you’re struggling to save, try something different. See if your banking app has a function that ‘rounds up’ purchases to the nearest pound and stores the extra pennies in a pot. Or aim to have a ‘no spend day’ every week.

Take action for the future now by looking at any savings pots or bank accounts to ensure your money is working hard for you. A simple way to save for your child’s future could be adding money into a Junior Cash ISA account with Tesco Bank*, which they can access when they’re 18.

‘

‘

WORDS JESS HERBERT ILLUSTRATION DÉBORA ISLAS/ILLUSTRATION X

It’s the season to get stuff done! Give your money habits a spritz with top tips from Tesco Bank

Changes today can help benefit the futuree

Declutter to save. Start with your wallet – review any loyalty cards in case there are any half-filled with stamps or ones with perks you’re not taking advantage of. Then head to your emails – you’re probably subscribed to mailing lists selling everything from theatre tickets to holidays. Dedicating an hour to unsubscribe from any that aren’t essential might help remove the temptation to spend spontaneously.

If you’re spring cleaning your home, consider making money from things

you don’t need – from selling old clothes to hiring out your driveway.

Review your regular outgoings to

see if you could save money on household bills or insurance. Don’t forget, if you have a Clubcard you could get Clubcard Prices on Home Insurance at Tesco Bank. Having Home Insurance in place could help cover the cost of unexpected damage, so it’s also worth a check to make sure you’re getting the right cover for your needs.

Plan ahead for summer, when it’s tempting to spend more. Budgeting now for Bank Holidays and day trips can help spread the cost. Consider ways you can cut back by making your own snacks, looking for free local activities, or cycling instead of driving.

GIVE ME MORE! Scan the QR code for more details on Tesco Bank savings accounts**.

Available to any child under age 18 who doesn’t have a Child Trust Fund and who is resident in the UK. Anyone with parental responsibility for a child can open a Junior ISA. **Eligibility criteria apply

*

69

Cupboard love There’s magic to be found in the depths of the storecupboard. Check out our secret ingredients for turning basic dinners into something brilliant

A

carefully stocked storecupboard can be your saviour. From helping you cook efficiently and cost-effectively, to adding bags of flavour to everyday meals, knowing what you have – and where it is – is the ultimate kitchen hack! Start off by streamlining your cupboards. Use up half-empty packets and make plans for items you have double of. A clear-out may take a while, so set little goals such as tidying a drawer or cupboard each day or week. Once done, check out our top tips to help you make more of your storecupboard.

70

JAR STARS TOMATO-BASED PASTA SAUCE Perfect for those occasions when you only have minutes to spare, it’s also great to have to hand for a flavourful sauce for pizza, to use for an oozy pasta or vegetable bake sprinkled with mozzarella and breadcrumbs. You could even add a little stock to it to make a tasty soup.

PESTO This versatile little jar goes hand-in-hand with pasta, but it also makes a great base

for a salad dressing. Add to mashed potato or stir through soup for oomph. Thin with a little oil and drizzle over chicken pieces before and after roasting. Get experimenting!

CAPERS These little flower buds in brine pack a punch, so are great for adding a scattering of full-on salty or sour flavour.

They’re delicious sprinkled over griddled halloumi and courgette, added to salads or as a flavour contrast with creamy scrambled eggs.

KNOW-HOW

CUMIN An essential in Mexican and Indian cooking; toast ground cumin or whole seeds for a minute in a dry frying pan to take flavour to another level.

A TIN THING! TINNED TOMATOES These can be the base for so many dishes – think stews, casseroles, bakes, curries or soups.

TINNED ANCHOVIES Add to pizzas for extra flavour, or use their saltiness to enhance stews and casseroles.

Blitz with breadcrumbs and herbs to make a tasty coating for meat and fish, or use to top oven bakes.

TINNED TUNA A great-value protein source: use to make fishcakes, or stir through spaghetti.

For lunch, layer with cheese and onion for a tuna melt.

SPICE HEROES CHILLI POWDER Needing no introduction, this kitchen staple takes the ordinary to extraordinary in just a pinch! Add to baked or

steamed fish, grilled meat, roasted veg or pasta bakes to give a subtle kick. Or, try sprinkling some into savoury pancake batter.

TINNED LENTILS A tin of lentils is a time-saver – simply drain and add to dishes. Try as the base of a speedy cottage pie.

MIXED SPICE A fail-safe for home baking; add to apple cake, carrot cake, tea cake and even scones. Or try adding a pinch to savoury dishes, like jerk-spiced chicken.

CURRY POWDER When you haven’t got room for lots of different spices, a curry powder is the ultimate storecupboard saviour. Did you know Tesco medium curry powder has 15 spices?

TINNED FRUIT Tins of fruit are ideal for speedy desserts.

Make a quick Eton mess with crushed meringue, whipped cream and chopped tinned pears, peaches, apricots or pineapple. Or simply serve with cream, custard or ice cream.

TINNED BEANS Mixed beans are so versatile. Replace half the meat in tomatoey mince recipes with drained, crushed mixed beans – perfect for sloppy Joes and tacos.

SMOKED PAPRIKA A mild but powerful spice.

Stir into brown sauce along with some brown sugar for a super-speedy barbecue marinade. Also delicious simply sprinkled into stews and casseroles for colour and sweetness.

FIVE SPICE Great for stir-fries and noodles – this is a great shortcut to authentic Chinese dishes. Try sprinkling five spice over root vegetables before roasting for a side dish that has a tasty twist.

HANDY HERBS

MIXED HERBS Tesco mixed herbs contains a blend of thyme, marjoram, parsley, oregano, sage and basil.

Try wrapping white fish fillets in foil parcels with a pinch of mixed herbs, a slice of lemon and a drizzle of oil before baking for a speedy sunshine supper.

DRIED OREGANO Super-versatile and an easy way to add a touch of Mediterranean flavour to midweek meals. Stir into tomato-based sauces and stews, or scatter over whipped feta.

71

KNOW-HOW

£1.10 per serve

CONDIMENTS AND BOTTLES

TOMATO KETCHUP It’s not only a family favourite for dolloping and dipping! Add a little to sauces with tinned tomatoes to balance the bitterness, use in a homemade sweet and sour sauce, or try as a marinade for chicken.

WHITE WINE VINEGAR Tart and acidic, white wine vinegar is ideal for lifting salad dressings, lightly pickling vegetables, and adding depth to creamy sauces.

SOY SAUCE Simply add this to noodles, stir-fried vegetables and your protein of choice to make an instant supper.

Also great for dipping – perfect with spring rolls or tempura prawns.

Traditionally made from fermented soybeans, use the deep favour in dishes outside of its traditional Asian roots by adding a few drops to a steak pie filling or stirred through gravy.

72

S T O RE C U P B OA RD P U T TA N E S C A RI C E Serves 2 Takes 15 mins Cost per serve £1.10 30g tinned anchovies, drained and finely chopped, oil reserved 2 garlic cloves, thinly sliced 1 slice of bread, blitzed into crumbs 1 tbsp olive oil 1 tsp crushed chillies 50g pitted black olives, roughly chopped 1 tbsp capers, drained 4 tbsp tomato purée 250g pack microwaveable basmati rice (or 250g leftover cooked rice) ½ reduced-salt vegetable stock cube, made up to 350ml 10g fresh parsley, chopped (optional)

1 Heat the reserved anchovy oil in a large frying pan over a medium heat. Fry half the anchovies and half the garlic for 1 min. Add the breadcrumbs and cook for another 1 min, stirring, until golden and crisp. Tip into a bowl and set aside.

2 Add the olive oil to the pan and fry the remaining anchovies and garlic over a low heat for 2 mins, stirring.

Add the chillies, olives, capers and tomato purée and cook for another 1 min.

3 Stir in the rice and stock, increase the heat and boil rapidly for 1 min, stirring occasionally. Reduce the heat and simmer for 5 mins until reduced by a quarter and the rice is heated through.

4 Mix the parsley, if using, into the crispy breadcrumbs and scatter over the puttanesca to serve.

Each serving contains Energy

1650kJ 393kcal 20%

Saturates

Sugars

Salt

15g 2g 21% 12%

Fat

5g 6%

3.1g 52%

of the reference intake. See page 7.

Carbohydrate 52g Protein 11g Fibre 5g

WORDS ANGELA ROMEO RECIPE EMMA JANE FROST PHOTOGRAPHY GARETH MORGANS FOOD STYLING LUCY O’REILLY PROP STYLING LUIS PERAL

TOASTED SESAME OIL Extracted from sesame seeds, this is a distinctive and nutty oil. It’s great for adding a final fourish to many Asian dishes – simply drizzle over food just before serving.

Chop, chop!

A handful of herbs can take a dish from bland to bursting with flavour. Make the most of them with our guide to a few favourites

OREGANO A fragrant Mediterranean herb, fresh leaves are best added near the end of cooking. Try scattered on pizza or in a ratatouille.

PARSLEY Fresh and grassy, parsley lifts a basic salad. Add the chopped stems to sauces and stocks too.

DILL

CHIVES MINT This adds a sweet freshness when stirred through buttered peas. Or shred with a sharp knife and toss through tabbouleh.

74

Delicate, with a mild onion flavour. Great snipped into potato salad, omelettes or soft cheese.

Slightly citrussy with a gentle aniseed flavour, dill goes well with poached fish.

Or try it scattered on whipped feta.

KNOW-HOW

TAG L I AT E L L E W I T H F RE S H H E RB S Serves 4 Takes 15 mins Cost per serve £1.45 30g unsalted butter 2 tbsp olive oil 2 garlic cloves, finely sliced 1 lemon, zested, ½ juiced 20g pack fresh chives, snipped into 1cm pieces 30g pack fresh flat-leaf parsley, roughly chopped 15g fresh mint, stalks removed, leaves roughly chopped 500g pack fresh tagliatelle 100g reduced-fat salad cheese

U

se u

ps oft h

1 Melt the butter with the oil in a large frying pan over a low heat and soften the garlic for 5 mins or until translucent. Keeping the heat low, add the lemon zest and herbs; soften for 2 mins. Remove from the heat and add the lemon juice.

2 Meanwhile, cook the pasta to pack instructions. Drain, reserving 1 cup of pasta water.

3 Add the pasta to the herbs pan with half of the reserved water, adding more if needed for a saucy consistency, and stir gently over a medium heat for 1 min. Crumble in the salad cheese and toss through to serve.

Each serving contains Energy

2241kJ 534kcal 27%

Saturates

Sugars

Salt

20g 7g 28% 37%

Fat

4g 4%

0.6g 9%

of the reference intake. See page 7.

Carbohydrate 67g Protein 19g Fibre 5g

erbs 75

KNOW-HOW

Herby HOW-TO

Roll up hardy herbs like rosemary and thyme in damp kitchen paper and put in a sealed bag in the fridge. Soft herbs like dill and parsley do well in a jar with a little bit of water at the stem.

Seal the jar and keep in the fridge. Basil is best stored at room temperature in a jar with a little water - like a bunch of fowers.

MAKE THE CUT Make sure herbs are dry and your knife is sharp before chopping, to avoid ‘bruising’ the leaves.

You can chop lots of soft herbs all at once in a ‘chiffonade’ by stacking the leaves, then tightly rolling them up together before slicing. You don’t have to pick leaves from parsley and coriander – the stems are delicious too. But do strip rosemary, thyme and mint from their woody stems.

O RE G A N O & SHALLOT M A RI N A D E Serves 4 Takes 5 mins Cost per serve 29p

FREEZE TO KEEP Not going to use them up quickly enough?

Put chopped herbs in an ice cube tray with a little oil and freeze, ready to defrost into soups, stews and dressings as and when you need them.

76

Mix all the ingredients together in a small bowl or a resealable bag; season. Use as a marinade for lamb or chicken thighs, or toss over root vegetables before roasting. This will keep in a jar in the fridge for 2-3 days.

Each serving contains

10g fresh oregano, leaves picked and finely chopped 2 shallots, finely chopped 1 garlic clove, crushed ½ lemon, zested and juiced 80ml olive oil

Energy

756kJ 184kcal 9%

Saturates

Sugars

Salt

20g 3g 28% 14%

Fat

0g 0%

0g 0%

of the reference intake. See page 7.

Carbohydrate 1g Protein 0g Fibre 0g

Whyy? not tr Toss with lamb chops, marinate for at least 3 hrs, then fry, adding 2-3 tbsp marinade during cooking. Rest for 5 mins before serving.

WORDS LAUREN ROSE-SMITH RECIPES POPPY MAHON PHOTOGRAPHY GARETH MORGANS FOOD STYLING ELLA TARN PROP STYLING LUIS PERAL

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WEEKEND

Salad spinners Steak night gets a spring makeover with these simple salads. Choose your favourite flavour profile and give them a whirl

T

he

new

‘steak &

Steak & chips salad p80

chips’

The classic combo

THE DRESSING Teaming this dish with a wholegrain mustard dressing gives it a subtle, earthy kick.

THE STEAK Rump – a versatile cut with some marbling and lots of texture.

PREPARING + COOKING Simply flash-fry to let the flavours of the steak shine. Rump is best served medium or medium-rare, giving the fat enough time to melt.

79

STEAK & CHIPS SALAD

100g frozen peas 90g pack rocket & babyleaf salad 100g radishes, halved and sliced For the mustard dressing 3 tbsp olive oil 1½ tbsp red wine vinegar ½ tsp wholegrain mustard 1 small garlic clove, fnely chopped ¼ tsp caster sugar 5g fresh tarragon, leaves fnely chopped

Serves 4 Takes 45 mins Cost per serve £3.03 750g new or baby potatoes (we used Jersey Royals), quartered lengthways 1½ tbsp vegetable oil 4 thyme sprigs, leaves picked 200g pack purple sprouting broccoli, large stalks halved lengthways 2 x 255g packs rump steak

1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the potatoes on a large, shallow baking tray with ½ tbsp oil, the thyme leaves and some seasoning.

Toss to coat, then roast for 30 mins. Toss the broccoli with another ½ tbsp oil and arrange on top of the potatoes; roast for another 10 mins, or until golden and turning crisp. Meanwhile, remove the steaks from the packaging and allow to rest at room temperature for 20 mins.

2 Heat a large griddle or frying pan over a medium-high heat. Brush the steaks with the remaining oil, season, then sear for 2 mins each side (for medium-rare) or 3 mins each side (for medium). Leave to rest for 10 mins before slicing.

3 Boil the peas for 2-3 mins until tender. Drain, rinse under cold water and set aside.

4 Put all the dressing ingredients in a jar with a tight-fitting lid, then shake well to combine.

Arrange the rocket salad, radishes and peas on a serving platter, along with the roasted potatoes and broccoli. Add the sliced steak and drizzle over the dressing to serve.

Punchy chilli and lime

Each serving contains Energy

2277kJ 544kcal 27%

Saturates

Sugars

Salt

29g 8g 42% 38%

Fat

6g 6%

0.5g 9%

*

Gluten-free if using tamari

of the reference intake. See page 7.

Carbohydrate 33g Protein 33g Fibre 7g

80

THE DRESSING Asian-inspired with sweet and sour notes, a really moreish combination.

THE STEAK Thin-cut beef steaks – ideal for quick cooking.

PREPARING + COOKING Cook for just seconds on each side. A versatile cut, it’s also great sliced into strips for stir-fries or fajitas.

WEEKEND

VIETNAMESEST YLE STEAK & NOODLE SALAD * Serves 4 Takes 15 mins plus resting Cost per serve £2.34

395g pack thin-cut beef steaks 200g pack pad Thai rice noodles 1 tbsp sesame oil or vegetable oil 50g spring onions, trimmed and sliced ½ cucumber, cut into thin strips (julienned) 1 carrot, peeled into ribbons

1 Chinese leaf, halved and fnely sliced 15g fresh mint, leaves chopped 30g pack fresh coriander, leaves chopped ½ tbsp vegetable oil 40g roasted and salted cashews, roughly chopped For the dressing 1 red chilli, fnely chopped, plus extra to garnish 1 garlic clove, fnely chopped 2 limes, juiced 1½ tbsp fsh sauce 1 tbsp reduced-salt soy sauce or tamari 2 tbsp sweet chilli sauce

1 Remove the steaks from the packaging and allow to rest at room temperature for 20 mins. Cook the rice noodles to pack instructions. Drain, rinse under cold water, then toss through the sesame oil. Transfer to a bowl or platter with the spring onions, cucumber, carrot, Chinese leaf, mint and most of the coriander.

2 Heat a griddle or frying pan over a high heat.

Brush the steaks with the vegetable oil, then griddle for 45 secs each side (for medium). Leave to rest for 5 mins before slicing.

3 In a small bowl, whisk together the dressing ingredients, then toss through the salad. Top with the steak, cashews and the remaining coriander to serve.

Each serving contains Energy

2155kJ 514kcal 26%

Fat

Saturates

Sugars

Salt

18g 5g 12g 2.4g 26% 24% 13% 40%

of the reference intake. See page 7.

Carbohydrate 56g Protein 29g Fibre 5g

81

WEEKEND

Mexican dinner vibes

SMOKY CHIPOTLE S T E A K & C H A RRE D C O RN S A L A D Serves 4 Takes 35 mins Cost per serve £4.20 3 tsp chipotle chilli paste ½ tsp ground cumin ½ tbsp vegetable oil 2 x 227g packs sirloin steak 2-pack corn on the cob 100g bunch spring onions, trimmed 150g cherry tomatoes, halved 1 red chilli, finely chopped

82

1 red onion, finely chopped 1 garlic clove, finely chopped 2 limes, juiced ½ tsp caster sugar 20g fresh coriander, 15g finely chopped, remaining leaves picked 400g tin black beans, drained and rinsed 2-pack Little Gem lettuce, roughly sliced 2 ripe & ready avocados, sliced 100g reduced-fat salad cheese, crumbled

1 Mix 1 tsp chipotle paste with the ground cumin and oil. Rub over the steaks and set aside for 20 mins to marinate.

2 Meanwhile, preheat the grill to medium-high. Boil the corn for 5 mins; drain and put on a baking tray. Grill for 4-5 mins, turning halfway. Add the spring onions and grill for another 4-5 mins until charred and tender. Set aside.

3 Heat a frying pan or griddle pan over a high heat and fry the steaks for 2 mins each side (for mediumrare). Leave to rest for 10 mins before slicing.

4 When cool enough to handle, roughly chop the spring onions and

slice the corn kernels from the cobs.

Transfer to a large bowl with the tomatoes, chilli, red onion, garlic, lime juice, sugar, chopped coriander, black beans and the remaining chipotle paste.

5 Divide the lettuce and avocado between plates and top with the charred corn salad and sliced steak.

Crumble over the cheese and scatter with the coriander leaves to serve.

Each serving contains Energy

2312kJ 555kcal 28%

Fat

Saturates

Sugars

Salt

31g 11g 10g 0.7g 44% 54% 11% 12%

of the reference intake. See page 7.

Carbohydrate 26g Protein 38g Fibre 10g

RECIPES HANNAH YEADON PHOTOGRAPHY GARETH MORGANS FOOD STYLING LUCY O’REILLY PROP STYLING LUIS PERAL

THE DRESSING The smoky, spicy marinade gives extra flavour and succulence to the meat.

THE STEAK Sirloin – an all-rounder with great flavour.

PREPARING + COOKING Cook medium-rare for a tender and juicy sirloin.

TASTE OF MALLORCA

New

THE

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SPRING DAYS Brighten up your mealtimes with Jamie’s deliciously great-value recipes 84

This gorgeous one-pot is a celebration of spring. Inspired by the Italian dish ‘vignole’, I’m putting seasonal veg front and centre in this special centrepiece. New potatoes, asparagus and leeks are elevated with a twist of lemon and a grating of Parmesan, and served with crusty bread for dunking.

SPRING VEG STEW WITH LEMON & PARMESAN Serves 4 Takes 50 mins Cost per serve £1.39

A

pril is here! Warmer days are coming, so I’m sharing a few relaxed recipes that you can enjoy indoors or out. The weather might be unpredictable but you can still brighten up your weekend with a bit of seasonal cooking.

First up is my Italian-inspired Spring veg stew. Perfect for a delicious Sunday lunch, this onepot’s got the wow factor. I’ve given your midweek stir-fry a Korean-style makeover in my Veg-packed kimchi rice; it’s fresh, fast and ideal for busy nights.

Finally, I’ve turned a humble tin of sweetcorn into Cheesy corn flatbreads, topped with a salsa and creamy yogurt. The rice and flatbreads are both Better Baskets recipes, helping you make better choices, eat well and reduce food waste.

2 leeks 2 tbsp olive oil 500g new potatoes 1 chicken or vegetable stock cube 30g Parmesan, plus the rind 180g asparagus 350g frozen peas 1 lemon 30g pack fresh fat-leaf parsley extra-virgin olive oil, to serve

1 Trim, wash and finely slice the leeks. Place in a large saucepan with the olive oil, and cook on a low heat for 15 mins until soft and sweet.

2 Scrub and chop the new potatoes into quarters, then add to the pan. Dissolve the stock cube into 1ltr of boiling water, pour over the leeks and potatoes, and add the Parmesan rind. Bring to the boil, cover and simmer for 20 mins, until the potatoes are tender.

3 Snap the woody ends off the asparagus, then roughly chop the stems, leaving the tips intact. Add to the pan, along with the peas, and cook for 3 mins. Finely grate in half the Parmesan and the zest and juice of half the lemon. Season to perfection with sea salt and black pepper.

4 Finely chop the parsley.

Divide the stew between bowls, discarding the rind, then finely grate over the remaining Parmesan. Drizzle with extra-virgin olive oil and scatter over the parsley. Cut the remaining lemon half into wedges for squeezing.

Each serving contains

GIVE ME MORE! Scan this QR code to find lots of Jamie’s recipes, on Tesco Real Food.

Energy

Fat

Saturates

1290kJ 309kcal 11.3g 3g 15% 16% 15%

Sugars

Salt

7.8g 0.9g 9% 15%

of the reference intake. See page 7.

Carbohydrate 41.9g Protein 13.8g Fibre 7.8g 2 of your 5-a-day; source of protein, which supports the maintenance of normal bones

85

Save your leftovers with a simple scan!

Reveal delicious meals

Available at

Did oywou? kn Wholegrain rice like Grower’s Harvest Microwaveable Wholegrain Rice 250g, 45p (18p/100g), is high in fibre and can be enjoyed as part of a balanced diet and healthy lifestyle.

GIVE IT A GO For a cool twist on your stir-fry, I’m heroing wholegrain microwave rice and shopbought kimchi. Kimchi fried rice is usually made with leftover cooked rice, but I’ve used a wholegrain rice pouch as a convenient shortcut and an easy way to add more fibre into your meals. Crunchy veg and a crispy fried egg complete this healthy dinner.

VEG-PACKED KIMCHI RICE WITH A SESAME FRIED EGG Serves 2 Takes 20 mins Cost per serve £1.85 1 onion 1 carrot ½ a sweetheart cabbage 75g kimchi vegetable oil 250g Grower’s Harvest microwaveable wholegrain rice 1 tbsp reduced-salt soy sauce 20g sesame seeds 2 medium free-range eggs

1 Peel and finely slice the onion, scrub, trim and coarsely grate the carrot, finely slice the cabbage.

Add the carrot and cabbage to a bowl with half of the kimchi and massage into the veg.

2 Blitz the remaining kimchi in a food processor with 1 tsp oil until smooth, adding a splash of water, if needed.

3 Drizzle 1 tbsp of oil into a large nonstick wok or frying pan on a high heat. Add the onion and stir-fry for 1 min, then add the kimchi veg and stir-fry for another 2 mins. Tip in the rice and stir-fry for 2-3 mins, or until piping hot. Season to taste with the soy sauce and toss everything together to coat.

4 Lightly toast the sesame seeds in a small frying pan for 1 min. Drizzle in 1 tbsp of olive oil, then fry

the eggs for 3 to 4 mins, or until cooked to your liking, drizzling with a little of the kimchi dressing as they cook. Divide the rice between bowls, top with the fried eggs, spoon over any remaining dressing, sprinkle with more sesame seeds and serve.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

1934kJ 461kcal 20.2g 3.9g 14.3g 1.4g 23% 29% 20% 16% 23%

of the reference intake. See page 7.

Carbohydrate 58.9g Protein 14.3g Fibre 8.7g 2 of your 5-a-day; high in vitamin A, which supports the maintenance of normal vision

High in vitamin A

87

JAMIE’S TOO GOOD TO WASTE My nifty tip to turn tinned sweetcorn and yogurt into cheesy corn flatbreads is superquick, super-fun, seriously tasty, and perfect for the school holidays. This is a great recipe for using up yogurt that might end up as food waste – I even use the sweetcorn water in the dough too. Topped with a smoky salsa to finish things off, this is so good!

CHEESY CORN FLATBREAD remaining sweetcorn in the pan with whole spring onions, then finely chop with ripe tomatoes to make a salsa. Add to a bowl with a drizzle of extra-virgin olive oil, lime juice and zest, and season with sea salt and pepper. Load up the hot flatbreads with yogurt, the salsa, grated Cheddar cheese, fresh coriander to serve.

Grower’s Harvest Sweetcorn 325g, 72p (22p/100g), counts towards your 5-a-day.

©

2024 JAMIE OLIVER ENTERPRISES LTD. PHOTOGRAPHY: RICHARD CLATWORTHY FOOD STYLING: MADDIE RIX PORTRAIT ©2024 JAMIE OLIVER ENTERPRISES LTD. PHOTOGRAPHY: CHRIS TERRY

Drain a tin of sweetcorn in water, catching the liquid in a bowl. Add half the sweetcorn, 200g self-raising four, 100g yogurt and 75g grated Cheddar cheese to the bowl and mix into a dough. Divide into 4 and roll out into ½cm-thick rounds. Cook the flatbreads in a hot dry frying pan for 3 mins on each side until golden and pufed up. Char the

WE USED

WITH SMOKY SALSA

88

O F F I C I A L PA RTN E R O F U E FA E U RO 2 0 2 4 ™

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Available in the majority of stores Opens 00:00 20.03.24. Closes 23:59 30.04.24. UK 18+ only. 4 winners randomly drawn each win 2 x UEFA EURO2024™ tickets to the UEFA EURO2024™ Round of 16 Match 1C vs 3D/E/F in Gelsenkirchen on 30.06.24, return economy flights from a UK airport to Germany, departing 30.06.24 and returning 01.07.24, and 1 night 3* hotel stay (1 room) for winner & their guest. Excludes all other expenses. 1 entry per person.

Max 1 prize per household. Winners and guests must hold a valid passport and have authority to enter Germany. Standard rate text charges apply. Texts may fall outside any text inclusive packages. Check with your network provider. Promotion appears cross-media across Sure, Lynx and Dove Men+Care products, but there is only 1 prize pool. Full terms and conditions at https://tesco.com/tesco-competitions/.

Promoter: Tesco Stores Ltd. Supplier: Unilever UK Limited. Administrator: Prizeology Limited.

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

S Speedy d id ideas for leftover ingredients from recipes in this issue TOMATOES, p16

Dice and mix with red onion, coriander and lime for a speedy salsa, or roast with harissa until jammy and serve with couscous. The texture of whole tomatoes will change when frozen so, once thawed, use them in soups and sauces.

LEMON CAKE, p31 Use instead of bread in a fancy bread and butter pudding, or turn into cake pops: mix crumbs with buttercream, roll, pop in a lollipop stick, then decorate.

SPRING ONIONS, p81

Slice and stir through scrambled eggs, tuna mayo or potato salad to add crunch. Or, use to garnish stir-fries, salads or soups. To regrow your onions, place the roots in a glass with water and leave on the windowsill.

90

GARAM MASALA, p16 Kept in

a cool, dry place and out of direct sunlight, ground spices can last for up to two years!

Sprinkle over veg or chickpeas before roasting; mix with oil and water for a quick marinade for chicken; or add to curries to intensify favour.

PEANUT BUTTER, p39

Make a satay sauce by combining with soy sauce, lime and honey, and use in noodle-based dishes or to drizzle over tofu.

Swirl through porridge, or use in 3-ingredient cookies (tes.co/ peanutcookies). It’s common for the oil to separate – just give it a stir before using.

FETA, p48 Scatter over pasta salads, or add to veg fritters or stuffed peppers for a Mediterranean twist.

For brunch, crumble feta into a pan and fry an egg on top, then sprinkle with oregano and chilli.

HONEY, p20 To revive crystallised honey, pop the sealed jar in p a pot of simmering water until it turns to w liquid. Use instead of liq sugar to sweeten fruit su compote or tea, or c mix with lime juice or soy sauce to make a marinade for meat.

Drizzle over veg before roasting to make them sweet and sticky.

MINI MARSHMALLOWS, p39 Once opened, tightly seal the bag, as any air that gets in will make them harden. To revive stale marshmallows, put them in a sealed food bag and leave in boiling water for one minute to soften. Stuff into halved bananas with chocolate chips, wrap in foil and grill for speedy puds, or try them layered over melted chocolate and grilled for a s’mores dip, ideal for dunking fruit and biscuits.

SHALLOTS, p76 Store them in a cool, dry cupboard, away from potatoes (they can make your spuds spoil quicker). Swap into recipes where you would use white onions – as a guide, one onion equates to 3 small shallots. Add to pies or tarts for a hint of sweetness, or sauté before adding balsamic vinegar, red wine and stock for an indulgent steak sauce.

WORDS JESS HERBERT, MAYA GLANTZ PHOTOGRAPHY TOM REGESTER FOOD STYLING EMMA JANE FROST PROP STYLING JENNY IGGLEDEN * Source: food.gov.uk

USE IT UP

KNOW-HOW

FRIDGE-RAID FEASTS Spice up your leftovers into a winning kedgeree

HOW TO...

Read food dates Ever wondered what the dates on food packaging mean?

We’ve broken them down so you can cut down on waste...

1

RECIPES XXXXXXXXXX PHOTOGRAPHY XXXXXXXXX FOOD STYLING XXXXXXXXXXXX PROP STYLING XXXXXXXXXXXXXX

2

While smoked haddock is traditional, tinned fish, prawns or tofu work just as well. Bulk out by stirring through tinned lentils or chickpeas.

Raid your spice cupboard to reinvent your rice. Curry powder and turmeric give that golden hue, but cinnamon, cumin and bay leaves are all welcome. If you don’t have any basmati rice, try brown, or replace with a grain like quinoa – or even cauliflower rice would be great.

BEST BEFORE DATES BBE dates only relate to food quality, which means food is still safe to eat after this date but it may not be at its best.

Use these as a guide, along with your common sense – asking yourself questions like, ‘Can I see mould?’ and ‘Does it smell sour?’, will help you decide if you should eat it*.

USE BY DATES These are important, as they tell you how long a food is safe for. Food kept beyond this date could develop nasty bacteria, even if it smells OK. If you’re not going to use something in time, consider freezing as soon as possible before the use by date.

3

Have fun with your finishing touches. Load up with leftover veg, like spinach, spring onions, peppers and peas. Or, add brightness with tomatoes. Use up dried fruit for a touch of sweetness. Top with a sliced boiled egg, parsley or coriander, and a squeeze of citrus.

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

91

HEALTH & WELLBEING

Eat by numbers No two decades are the same, so why should your diet be? We asked a nutritionist what foods your body will love you for eating when you’re 30, 50 and beyond

G

etting your daily dose of wholegrains and eating your 5-a-day isn’t always easy.

But did you know that you can tweak your diet to better support your age? After all, your body and mind are different at 20 compared to when you’re 60. We’ve gone through the decades with nutritionist Jenna Hope (@jennahopenutrition) to find out which foods you should prioritise at different stages of your life.

93

IN YOUR

AND

20s 0 30s Baby talk

If starting a family is on your mind, think about nutrients to support fertility, such as selenium and folate.

‘Women are recommended to supplement with folic acid prior to trying to conceive**,’ explains Jenna.

‘Green veg, avocados, bananas and nuts are rich in folate too.’ Also consider iodine, a vital nutrient before and during pregnancy, which supports the baby’s cognitive development. ‘The best sources include white fish, dairy, seaweed and prunes,’ says Jenna. Try adding prunes to your next stew for a Moroccan twist or chop and stir through couscous.

Pick complex carbohydrates, such as beans, pulses and wholegrains, to support your energy demands 94

IN YOUR

40ss Protein power

Your 40s are a time of balance – perhaps you’re juggling a busy household, career and aging parents, alongside hormonal changes in the lead-up to menopause. It’s important to stay on top of your protein, as muscle mass decreases between 3–8% each decade after 30 (and more after 60)*. Eat lean meats like turkey and chicken, tofu or Greek yogurt***, and combine dietary tweaks with weight-bearing exercises (like squats, lunges or planks) to maintain muscle.

Skin support Another way to find your glow is by eating to support your skin. Jenna explains: ‘The production of collagen (the protein that helps skin’s elasticity) can slow, so balance this with healthy fats, which help to maintain the normal oil production required for skin hydration. Try adding avocado or drizzling olive oil onto your salads and aim for one to two portions of oily fish per week – tinned

Source: National Library of Medicine. **Source: nhs.uk/pregnancy Source: Mayo Clinic

(like carrots, strawberries, citrus and kale) to increase absorption. ‘I recommend squeezing lemon juice over green veg for this reason,’ suggests Jenna.

*

It’s all go in your 20s and 30s! Teenage hormones settle, you’ve adapted to the world of work and, with 25 being the age your number of friends peaks*, you might be socialising a lot. Exhausting, right? Not if you fuel correctly, says Jenna.

‘Consume plenty of complex carbohydrates, such as beans, pulses and wholegrains, to support your energy needs.’

These are also slow-release carbs, which help keep you feeling fuller for longer – useful as your metabolism is often still speedy.

If you’re feeling fatigued, it could be due to your iron levels. ‘Iron is essential in supporting energy levels and is best found in red meat and leafy green veg,’ says Jenna. But iron can be tricky to absorb, especially if you eat a calcium-rich diet. Try pairing iron with food containing vitamin C or A

***

The fast lane

HEALTH & WELLBEING

sardines and mackerel can be more affordable than fresh fish.’

Sometimes it’s worth thinking outside the box too. ‘Vitamin C plays a key role in promoting collagen production, but did you know a kiwi contains more than an orange?’

Dice and toss with chilli, red onion and lime for a speedy salsa to serve with tacos.

Stay on top of your protein, as muscle mass decreases between 3-8% each decade after 30

IN YOUR

50ss Marking menopause

This is the most common age to hit menopause, so you may want to tweak your plate to accommodate falling oestrogen levels. ‘Adding some soya products to your basket (like soya beans, milk-alternatives or tofu) may help to manage menopausal symptoms by mimicking oestrogen,’ says Jenna. Looking after your bones is key too. ‘Declining bone mineral density and impaired muscle mass caused by menopause mean it’s important to supplement with the recommended 10mcg of vitamin D per day (especially during winter). This plays a vital role in your mood too,’ explains Jenna.

‘You can also find vitamin D in salmon and mushrooms – in fact, if you leave mushrooms on the windowsill for 15 minutes on a sunny day they can actually synthesise their own vitamin D!’ During your 50s you want to continue to focus on protein to support your hormone function and muscle health.

‘Try to mix up your sources to include a variety, such as beans, pulses, nuts, seeds, dairy, meat and fish.’

u o y d i D ow? kn A kiwi contains more vitamin C than an orange.

95

HEALTH & WELLBEING

IN YOUR

AND BEYOND

770s IN YOUR

6 60s Maintain memory

In a culture focused on staying young, there are actually big perks to getting older – a recent study found your 60s to be the period your self-esteem peaks*. And with the average retirement age at 64-65, you’re entering an exciting period of change, adapting to life without a 9-5 job. You may start to notice changes to your memory and cognitive

function, so it’s important to keep your mind active by learning new things and staying social. Food can help too. ‘Make sure you’re stocked up on nutrients such as omega-3 (found in fish, nuts, seeds and supplements) and choline,’ says Jenna. ‘Choline is vital in promoting good cognitive function. It’s found in yogurt, peanuts, meat and cruciferous vegetables (like

Choline is vital in promoting good cognitive function. The best source is egg yolkss 96

broccoli, kale and cauliflower), but the best source is egg yolks.’

Bone to pick You also want to be taking extra care of your bones after 50, as 1 in 2 women and 1 in 5 men** will break a bone due to osteoporosis (a condition that weakens bones). ‘Continue with the vitamin D supplements and calcium-rich foods from your 50s such as dairy, green vegetables, almonds and calcium-set tofu,’ says Jenna.

WORDS JESS HERBERT PHOTOGRAPHY KAREN THOMAS FOOD STYLING TROY WILLIS PROP STYLING JENNY IGGLEDEN * Source: Psychological Bulletin **Source: Royal Osteoporosis Society

Little and often During this time, you may find your appetite starts to decline, but it’s important to still pack your nutrients in.

‘Try eating smaller meals, more regularly, and pick nutrient-dense options if you’re finding it hard to chew and swallow.

Breakfast smoothies with yogurt, oats, banana, nut butter and spinach can be a great way to incorporate a variety of diverse foods into your diet,’ suggests Jenna. Try bulking out soups with beans and pulses to increase protein too.

Don’t forget to stay hydrated. ‘Ensuring you always have a large bottle of water next to you can be a helpful reminder to drink regularly,’ says Jenna. You can look for a bottle labelled with hours to keep your intake on track. ‘As you may be moving around less, your digestion can sometimes be challenged, so ensure you’re consuming fibre-rich foods such as dried fruits, well-cooked vegetables, beans and pulses to keep your bowels healthy.’

If you’re no longer cooking from scratch, look for ready-to-eat meals, sauces or ingredients with green and amber traffic lights on the label, to try to keep your health on track.

We’re making menopause support more visible.

Tesco, alongside GenM, is committed to transforming the menopause experience, including how you shop.

Look out for the menopause‑friendly MTick – the world’s first symbol to signpost menopause‑friendly products, both online and in‑store at Tesco.

Discover products to help ease, relieve or support any of the 48 menopause symptoms and signs.

Every menopause experience is different, but with more choices, you can take control your way.

gen-m.com

WEEKEND

Treat week

of the

E L D E RF L O W E R B E E ’S K N E E S

Chill 2 small cocktail glasses. Meanwhile, pour 50ml elderfower cordial into a jug with 25ml water and 25g clear honey. Whisk to dissolve, then set aside. Pour 100ml Tesco Finest The Melodist London Dry Gin and 50ml elderfower and honey syrup (there will be enough leftover for 2 more drinks) into a mixing glass or cocktail shaker. Add a handful of ice cubes and stir or shake until the outside feels very cold. Strain into the chilled glasses, then top up with no-added-sugar cloudy lemonade. Garnish each drink with a thyme sprig and a twist of lemon zest.

Each serving contains Energy

Fat

Saturates

685kJ 164kcal 8%

0g 0%

0g 0%

Sugars

Salt

13g 0.1g 15% 1%

of the reference intake. See page 7.

Carbohydrate 14g Protein 0g Fibre 0g

98

*Price excludes Scotland and Wales

WE USED

Serves 2 Takes 10 mins Cost per serve £1.87

Tesco Finest The Melodist London Dry Gin, 70cl, £21.25* (£30.36/ltr), has notes of juniper, coriander, angelica and yuzu.

RECIPE MIRIAM NICE PHOTOGRAPHY ELLA MILLER FOOD STYLING SOPHIE FOOT PROP STYLING TONY HUTCHINSON

Give your Friday night cocktail a makeover with this floral number

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Available in the majority of larger stores.

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