JA NUA RY 2021
Cauliflower & potato curry p67
Feast on this Tasty and affordable ways to tuck into Veganuary
+LOOK AFTER YOU Expert advice on eating well and feeling better in 2021
NEW! BEAUTY SOLUTIONS SERIES â€¢ BRING CALM TO YOUR HOME
TESCO MAGAZINE SAVINGS This issueâ€™s brands include:
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DEREK LOVES... VEGAN COMFORT FOOD Who needs meat when these plant-based swaps pack so
DAN JONES GARETH MORGANS
JENNA LEITER EMMA JANE FROST
INDIA JACKSON TAMZIN FERDINANDO
Welcome to your super, bright and mood-boosting issue of Tesco magazine. We’ve packed the pages with ideas to help you feel good, whether that means tucking into nourishing comfort food such as our gorgeous slow-cooked cauliflower curry, p67, or finding cheap yet still delicious ways to fill up on a rainbow of fruit and veg – turn to p28 for five veggie family dinners for under £25. This month is Veganuary and I’m excited to have Derek Sarno co-editing this issue with me. He’s been giving us great ideas for celebrating plant-based eating, whether you’re making a few changes to some of your weekly meals, trying out meat-free Mondays, or going all out to ditch animal products for the whole month. Any of these is a really great step. As Derek always says, plants are cheaper than meat and wicked delicious; exactly what you want in January. We’ve got everything from neat vegan lunchbox ideas, p49, to Derek’s own amazing ramen recipe, p38, which is guaranteed to warm you up on chilly nights. Happy cooking!
Lauren Rose-Smith, EDITOR
Derek Sarno, DIRECTOR OF PLANT-BASED INNOVATION
Plant Chef 12 Meat-free Balls 336g £2
CLICK THE IMAGE… …to see Lauren and Derek introduce our Veganuary issue.
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EASY VEGANUARY Interested in a plant-based diet? Here’s how we’re helping you cut down on meat, whether you’re going all out or just making a few changes
WICKED VEGAN RAMEN Find Derek’s recipe and tips on p38
DEREK SAYS Look out for Derek’s tips throughout the issue for quick and easy plantbased swaps in many of our recipes.
85+ VEGAN RECIPES, TIPS AND BUYS FOOD | KNOW-HOW
Kimchi, spring onion, spinach, avocado and mushroom wrap
Kitchen secrets: Vegan special Cheap and easy protein-packed recipe
Roasted sweet potato, peppers and iceberg lettuce wrap
Make your own oat milk Satay-style dipping sauce
Tips and tricks
Kitchen secrets Tr ying to up the veg and cut down on meat? Plant-based eating has never been easier with our clever ideas and simple swaps
Learn how to boost your plant protein
Vegan special There are about 600,000 vegans in the UK*, and last year 400,000 people took part in Veganuary around the world**. If you’re giving it a go this year (or just fancy some veg-packed meals after an indulgent Christmas), we’ve got plenty of ways to help. 43
Vegan swaps that make everyday cooking easy
+ IN STORE SWAP TO PLANTS! Look out for brand new Wicked Kitchen and Plant Chef products that will help make it easier for you to swap to eating plant-based. There’s everything from mince- and chickenstyle pieces to piri piri vegan mayo to discover. EASY TO SHOP All the new plant-based products are grouped at the end of aisles in store, so they’re really easy for you to find.
CONTENTS JANUARY THE TEAM EDITORIAL Editor Lauren Rose-Smith Deputy editor Jo Wooderson Food editor Elli Donajgrodzki Acting food editor Clare Knivett Chief sub editor Art Young Deputy chief sub editor Rob Goodway Senior sub editor Jenny Wackett Writer Bryony Bowie ART COVER RECIPE HANNAH YEADON PHOTOGRAPHY TOBY SCOTT FOOD STYLING LUCY O’REILLY PROP STYLING JENNY IGGLEDEN
Art director Nina Brennan Senior art editor Alexandra Whitfield Senior designer Sarah Prescott Designer Freddie Stewart CREATIVE SOLUTIONS Creative solutions editor Alison Fordy Creative solutions art editor Melanie Robinson-White CONTENT AND PUBLISHING Content director Rachael Ashley Food content director Jenny McIvor Group managing editor Kate Best Acting group art director Aileen O’Donnell Acting account director Hannah McDonald Account manager Renée Lo Account executive Saadia Osman PRODUCTION Production director Vanessa Salter Production manager Deborah Homden CEDAR COMMUNICATIONS CEO Clare Broadbent Global transformation and development director Christina da Silva Global content director Gina Roughan Global innovation director Rebekah Billingsley Business director Kate McLeod Global chief creative officer Stuart Purcell Marketing director Derek Harbinson Financial director Jane Moffett WITH THANKS TO Nina Christopher, Liz Honour, Rachel Linstead, Clare O’Dwyer, Sophie Taylor TESCO Acting head of content Daniel Porter Publishing manager Cintia Welch ADVERTISING SALES dunnhumby Ltd Senior campaign manager Kaajal Nath Campaign managers Caroline Dodds, Alex Doyle Advertising sales manager Tom Glenister For all advertising enquiries, contact firstname.lastname@example.org
106 Finest moments
105 Your recipes
Chilli & tomato baked eggs make a perfect weekend brunch
All the recipes in this issue
EVERYDAY WEEKEND 24 Food love stories 9 January harvest Brighten up New Year with these seasonal ingredients
Carl’s ‘all-change’ casserole gets his daughter’s seal of approval
28 5 for under £25 52 Pick-me-ups Feel-good recipes to give yourself a lift this winter
Reader-approved family meals get a vegetarian makeover
KNOW-HOW 65 Weekend wonders Warm up with these slowcooked, Indian-style dishes
38 Chef Derek Sarno Doing Veganuary? This ramen is a wicked place to start
73 How we celebrate: Burns Night
43 Kitchen secrets
An alternative dish to celebrate the poet, from Scottish foodies
Plant-based eating made simple with our clever ideas and swaps
49 How to build: A vegan lunchbox
Get inspired and create a tasty lunch for any day of the week
Tesco executive chef, product development
Jamie R suggests comfort dishes and plant-based foods to help you through January, p16
50 Step-by-step Have a go at making Dr Megan Rossi’s gut-friendly kimchi
59 Jamie Oliver
Get more veg into your life in the New Year, with Jamie’s help
76 Focus on: Brassicas
Do you know your pak choi from your curly kale?
Health ambassador for Tesco
For more ways to supercharge your sides and give them extra oomph, turn to Jamie, p59
WELLBEING 78 Eco stories The secret benefits to eating less meat and more fruit and veg
79 Too good to waste: Fruit juice & smoothies Because why limit yourself to drinking them at breakfast time?
96 Keep fit
KIRSTY & FENELLA
New workout kit to keep you motivated for the months ahead
Owners of The Seafood Shack, Ullapool
BEAUTY 98 Solution series: How to manage breakouts The first in a new series looking at common beauty concerns
IN STORE 16 Best buys Ingredients and ideas for easy, budget-friendly meals and treats
This casserole dish is just the job for hearty winter dinners
DR RUPY AUJLA GP and author
Revealing how what we eat can have powerful health benefits on the body and mind, p92
COMMUNITY ANNA RICHARDSON
36 Over to you 81 Kitchen kit
Want a traditional dish for Burns Night? This Scottish pair share their Cullen skink recipe, p73
Join in the conversation: send us your views, pics and queries
Broadcaster and co-founder of Mindbox
Read her brilliant tips on looking after your mental health in 2021… and beyond, p94
82 Real spaces Working from home? Here’s how to o make your area work for you
WELLBEING W EL 89 H Health matters 21 brilliant b self-care tips from a range o of top experts
MONEY 103 Your finances
Tips to help you stretch your cash till that January payday
Tesco magazine is published 11 times a year for Tesco by Cedar Communications Ltd. ISSN 2634-0720. All magazine enquiries should be addressed to Cedar Communications Ltd. Cedar believes in the highest standards in journalistic integrity. Please email email@example.com with any comments or complaints. Tesco magazine does not accept unsolicited contributions. Editorial opinions expressed in this magazine are not necessarily those of Tesco or Cedar, and the companies do not accept responsibility for the advertising contents. All products subject to availability in selected stores while stocks last. All prices and information correct at time of going to press but subject to change. Due to ongoing uncertainty, prices and availability may be more susceptible to change than usual. Prices quoted exclude Express and some Metro stores, ROI, NI and IOM. Online prices may vary from those in store, and delivery charges apply. In certain circumstances it may be necessary to withdraw products without prior notice. Alcohol available to over-18s only. Alcohol prices may vary in Scotland and Wales due to Minimum Unit Price legislation.
, EAT O O G K, TT HEA AB AN D E PAC GR ROM TH OURS. OR F S Y GHT OICE I I A STR HE CH T
FOOD | WEEKEND
IN SEASON F ill up on this season’s fresh produce with these vibrant recipes
Seville oranges Traditionally used for making marmalade Need to know When peeling, make sure to remove the white pith, as this is very bitter and unpleasant to eat. SEVILLE ORANGE, B E E T RO O T & F E TA S A L A D Serves 4 or 6 as a side Takes 45 mins Cost per serve £1.70 1 large red onion, cut into wedges 1 bunch raw beetroot (450g), trimmed, peeled and cut into wedges 2 garlic cloves, crushed Ω tsp crushed chillies
2 tbsp olive oil 125g feta (kept whole) 1 tbsp clear honey 300g dried green lentils, rinsed 2 Seville oranges 85g bag watercress
1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the onion and beetroot on a baking tray. Mix the garlic and chilli with 1 tbsp olive oil; season and drizzle over the vegetables. Roast for 20 mins, then add the feta and drizzle with half the honey. Season lightly and roast for a further 10-15 mins until the veg is golden and the feta has softened and coloured. Set aside. 2 Meanwhile, cook the lentils to pack instructions. Drain and transfer to a mixing bowl. 3 To make the dressing, zest the oranges into a bowl. Use a small, sharp knife to peel the oranges
(removing any pith) and segment over the bowl to catch the juices. Set the orange segments aside. Squeeze any juice from the membrane into the bowl before discarding. Add the remaining olive oil and honey to the bowl; season and whisk well to combine. 4 Add the roasted veg to the lentils, along with the watercress. Gently toss to combine and lightly wilt the watercress. Divide between 4 shallow bowls, top with the orange segments and crumble over the feta. Drizzle with the dressing before serving. Each serving (4) contains Energy
2052kJ 488kcal 24%
16g 7g 20g 1.5g 23% 33% 22% 25%
of the reference intake. See page 105. Carbohydrate 62g Protein 28g Fibre 12g
For more Seville orange recipes, visit tesco.com/recipes
Cavolo nero The Italian cousin of curly kale Need to know These versatile greens are sweeter and more tender than kale. C AV O L O N E RO & M U S H RO O M PA S TA B A K E Serves 4 Takes 50 mins Cost per serve 87p 300g conchiglie pasta Ω tbsp olive oil 250g pack chestnut mushrooms, sliced 2 garlic cloves, crushed 200g pack Tesco Finest cavolo nero, leaves roughly chopped, stems Â »÷ ¨ÉÔÔ 30g unsalted butter £ Ô» «Â Éè 650ml semi-skimmed milk 75g lighter mature Cheddar, grated
1 Preheat the oven to gas 6, 200°C, fan 180°C. Boil the conchiglie for 8 mins, then drain well and transfer to a 20cm square baking dish. 2 Meanwhile, heat the olive oil in a deep, wide frying pan over a high heat. Add the mushrooms and garlic and cook for 8-10 mins, stirring occasionally, until the mushrooms are well browned. Remove from the pan and set aside. Add the cavolo nero to the pan, season and cook for 4-5 mins, stirring occasionally, until the leaves and stems have softened. Add to the mushrooms and set aside. 3 Reduce the heat to medium and add the butter to the pan to melt. t¨«Û¸ «Â ã¨ Éè ÉÉ¸ ¢É Á«Â then gradually whisk in the milk until fully combined and smooth. Bring to the boil, reduce the heat 10
slightly and simmer for 2-3 mins until thickened. Remove from the heat, stir through most of the cheese and season to taste. 4 Add the vegetables and cheese sauce to the baking dish with the pasta and mix well. Scatter with the remaining cheese and bake for 20 mins until golden and bubbling. Leave to stand for 5 mins, then serve. Each serving contains Energy
2191kJ 520kcal 26%
17g 9g 10g 1.1g 25% 43% 11% 18%
of the reference intake. See page 105. Carbohydrate 72g Protein 23g Fibre 4g
For more cavolo nero recipes, visit tesco.com/recipes
DEREK SAYS It’s easy to make this vegan: swap the butter for a dairy-free spread and the milk for a plant-based alternative. Add nooch (p18) instead of cheese and you’re good to go.
FOOD | WEEKEND
Bramley apples Sharp-tasting fruit, ideal for pies, crumbles and sauces Need to know Bramleys ó »ÉÔ è ÷ Á »ã «Â ã¨ mouth texture when cooked. B A K E D A P P L E PA KO R A S WITH SPICED APPLE CHUTNEY Serves 12 Takes 1 hr Cost per serve 19p 625g Bramley apples, peeled and cored, 400g cut into 1.5cm chunks, 225g coarsely grated ÉÂ«ÉÂÛ Â »÷ Û»« 2 red chillies, sliced (and deseeded, if preferred) 70ml malt vinegar
60g light brown sugar Ω tsp ground ginger 1 medium carrot, peeled and grated £ £ Á Éè 1 tsp garam masala Ω tsp hot chilli powder
1 First make the chutney: put the apple chunks, Ω a red onion, 1 sliced chilli, vinegar, sugar and ground ginger in a lidded saucepan over a high heat. Bring to a simmer, then cover; reduce the heat to medium-low and cook for about 15 mins, stirring occasionally, until the apple has broken down and is completely tender. Remove from the heat, spoon into a bowl and leave to cool. 2 Preheat the oven to gas 6, 200°C, fan 180°C. Put the grated apple, remaining red onion and chilli, Éã £ Á Éè £ Á Á Û » hot chilli powder and some seasoning in a medium mixing bowl and mix together with your hands
until well combined. Line 2 baking trays with nonstick baking paper. 3 Put spoonfuls of the mixture (about 2-3 tbsp per pakora) on the ã ÷Û Â ãã Â ô«ã¨ ã¨ ¸ É¢ the spoon. You should end up with 12 pakoras, roughly 0.5cm thick and 6cm wide. Bake for 20 mins, then turn over and cook for a further 10 mins until golden and crisp on both sides. Serve warm with the chutney. Each serving contains Energy
294kJ 69kcal 3%
<1g 11g <0.1g 1% 13% 1%
of the reference intake. See page 105. Carbohydrate 15g Protein 2g Fibre 2g Source of vitamin C per 100g
COOK’S TIP Any leftover chutney will keep in the fridge for about 2 weeks.
For more Bramley apple recipes, visit tesco.com/recipes
TRY THE UKâ€™S
NO.1 VEGAN MAYO
FOOD | WEEKEND
Parsnips A sweet and earthy root vegetable Need to know Very large parsnips can have a woody core: save these for stews. S P I C E D ROA S T PA RS N I P S W I T H Z E S T Y YO G U R T Serves 4 as a side Takes 35 mins Cost per serve 46p
1 Preheat the oven to gas 7, 220°C, fan 200°C. Toss the parsnips with the oil, garlic and curry powder on a large baking tray. Roast for 30 mins, stirring halfway, until tender and golden and the tips are slightly crisp. 2 Meanwhile, mix the yogurt with the lime zest, juice and some seasoning in a small bowl. 3 Transfer the parsnips to a serving platter and scatter with the chilli and coriander. Serve with the zesty lime yogurt. Each serving contains Energy
809kJ 195kcal 10%
12g 0.4g 14% 7%
of the reference intake. See page 105. Carbohydrate 26g Protein 6g Fibre 9g 1 of your 5-a-day; high in folic acid; source of fibre; source of protein
DEREK SAYS Switch out the Greek yogurt for a dairy-free alternative and this recipe turns into a supersimple vegan side.
RECIPES JENNA LEITER PHOTOGRAPHY GARETH MORGANS FOOD STYLING LOTTIE COVELL PROP STYLING TAMZIN FERDINANDO
750g parsnips, peeled and quartered 1Ω tbsp olive oil 2 garlic cloves, crushed 1 tbsp hot curry powder 100g 0% fat-free Greek-style yogurt 1 lime, zested and juiced ¨«»»« Â »÷ ¨ÉÔÔ 15g fresh coriander, roughly chopped
For more parsnip recipes, visit tesco.com/recipes m/
FOOD | WEEKEND
Fresh ginger V ã É¢ ã¨ Û Á ¢ Á«»÷ as turmeric Need to know An easy way to Ô » ã¨ ã¨«Â Ô Ô ÷ Û¸«Â É ginger is to use a teaspoon. G I N G E R , DAT E & OAT L OA F Serves 12 Takes 1 hr 15 mins plus cooling Cost per serve 33p 125g unsalted butter, softened £ ¢ Û¨ £«Â£ Ô » Â Â »÷ grated (50g peeled weight), plus extra to serve (optional) 150g pitted dates £ Ô» «Â ô¨É» Á » Éè 75g porridge oats 4 eggs 2 tsp baking powder ã ÛÔ » ¨ÉÂ ÷ 150g 50% less fat soft cheese 1 lime, zested (optional)
1 Preheat the oven to gas 4, 180°C, fan 160°C. Line a 450g loaf tin (19 x 8.5 x 6cm) with nonstick baking paper. 2 In a food processor, whizz the butter until smooth and creamy. £ £«Â£ ã¨ ã Û Éè Â oats and whizz until combined and the dates have broken up. Add the eggs, baking powder and 2 tbsp honey and whizz until smooth. 3 Pour the mix into the prepared tin and bake for 1 hr, covering loosely ô«ã¨ ¢É«» ¢É ã¨ Â » Á«ÂÛ «¢ «ã starts to brown too much. Once baked, it should be well risen and
For more ginger recipes, visit tesco.com/recipes
a skewer inserted should come out clean. Leave to cool for 30 mins in the tin, then transfer to a wire rack to cool completely. 4 Whisk together the soft cheese, remaining ginger and Ω tbsp honey, then spread on top of the cake. Drizzle with the remaining honey and scatter with lime zest and extra thinly sliced ginger, if you like. Each serving contains Energy
946kJ 226kcal 11%
13g 7g 10g 0.3g 18% 34% 11% 5%
of the reference intake. See page 105. Carbohydrate 22g Protein 6g Fibre 2g
January kick-starters Affordable ways to eat more fruit and veg with our pick of what to buy, tr y and enjoy this month
UP THE VEG Ready-prepped vegetables for warming one-pots
Casserole Vegetables 700g, £1.25 (18p/100g)
Leek & Potato Soup Mix 600g, £1.25 (21p/100g)
BEHIND THE SCENES WITH JAMIE R We get some top tips on how to make the most of the New Year from Jamie Robinson, Tesco’s executive chef, product development.
veggie cakes – leftover veg and mash, with any cheese from the fridge, shaped into rounds. Coat in breadcrumbs and bake. The perfect quick treat that won’t break the bank!
We all feel the squeeze post-Christmas, but eating tasty, healthy food is so important. Making the most of leftovers is a great way to do it on a budget. After Sunday lunch I make
Mediterranean Roasting Vegetables 400g, £1.50 (38p/100g)
SHOPPING | IN STORE
SUPER STIR-FRIES Choose veg, noodles and sauce for £2.50
GREAT VALUE DINNER FOR 2
Mix and match your favourite combos, like High Protein Noodles 300g, the Pepper Stir Fry Mix 320g, and the Teriyaki Sauce 180g
JAMIE R SAYS
Our stir-fry deal really makes midweek simple. I love teriyaki sauce with noodles and mushrooms 17
SHOPPING | IN STORE
Plant-based treats and easy swaps
Sprinkle Smoky BBQ over chunky wedges or pizzas.
Going vegan doesn’t mean going without your favourite treats. Find the exciting new range of Wicked Kitchen bakery products in store now for a limited time. Once they’re gone, they’re gone!
Packaging subject to change
NEW MAYO FAVES
Add Wicked Kitchen Piri Piri Vegan Mayo 270g**, £1.40 (52p/100g), to sandwiches, burgers and potato salads, or use as a dip for dunking chips. Look out for the BacNOnaise and Garlic & Onion flavours too.
1 Wicked Kitchen Jazzy Jam Doughnuts 5-pack, £1 (20p each) 2 Wicked Kitchen Super Cinnamon Scrolls 2-pack*, £1.85 (93p each) 3 Wicked Kitchen For the Love of Chocolate Muffins 2-pack, £1.50 (75p each)
4 STEPS TO VEGAN KATSU CURRY
Toss Garlic & Herb with popcorn, instead of salt.
Stir Ranch through pasta or traybakes.
Katsu Curry Sauce 180g, £1
Plant Chef Breaded Meat-Free Nuggets 180g, £1.50
Jasmine J i Rice Ri 250g, 65p (26p/100g)
Tesco Fin Finest nest Edamame & Greens Salad 200g, £2.25 (£1.13/100g)
Product appearance may vary
This cheesy-tasting ingredient will transform dairy-free cooking. Wicked Kitchen Nooch Seasonings 90g, £2.90 (£3.22/100g)
Grab ’em while you can!
TASTE FILES: NUTRITIONAL YEAST
FIND US IN THE VEGAN FREEZERS
SHOPPING | IN STORE
Simple ways to eat well this January
Fish for value Tinned fish is great for speedy dinners, and is a source of protein and omega-3. Make into fishcakes, add to salads, top toast or stir into pasta: we love the Sardines in Tomato Sauce 120g, 40p (33p/100g), stirred through spaghetti with rocket, chilli and lemon. Look out for a variety of flavours in store.
+ More choice in store Better breakfasts Simmer a handful of Pitted Sweet Cherries 480g, £2 (42p/100g) with a splash of water and a little sugar, if you like, for 10 mins to soften. Top a bowl of 0% Fat Natural Yogurt 500g, 90p (18p/100g), with some crunchy High Protein Granola 500g, £2 (40p/100g), and top with the cherry compote.
SNACK ATTACK Feel-good snacks for happy munching
Lightly Salted Lentil Curls 6 x 20g, 85p (71p/100g) 20
Dried Mango 100g, £1.50
Unsalted Mixed Nuts & Raisins 250g, £1.25 (50p/100g)
WORDS BRYONY BOWIE PHOTOGRAPHY TOM REGESTER FOOD STYLING HANNAH YEADON PROP STYLING MORAG FARQUHAR
TRY SOMETHING NEW These plant-based buys make eating less meat this January really tempting
VEGAN FIESTA Whip up some delicious vegan fajitas for the family in no time with the Old El Paso Smoky BBQ Fajita Kit 500g, £3 (60p/100g). The pack includes 8 soft flour tortillas, a mild BBQ seasoning and salsa. We made mushroom fajitas: heat oil in a pan and fry sliced onions, mixed peppers and Portobello mushrooms, then add the seasoning. Serve on warm tortillas with salsa, avocado and lime wedges.
COMFORT EATING Meat-free Monday? You can still dish up bangers and mash with red onion gravy; a few swaps and it’s easy. These vegan sausages have all the taste and texture of meat. Sit them on creamy potatoes mashed with a plant-based butter alternative that works just like dairy butter (you can spread it, fry and bake with it). Pour over onion gravy made with our secret ingredient: Marmite. For a savoury kick, stir 1 tsp through the gravy. Rich in B vitamins, this vegan yeast extract also works well with baked beans.
OUR STAR INGREDIENTS
Flora Plant B*tter Salted 250g, £1.80 (72p/100g)
Marmite rmite 250g 250g, £2.69 (£1.08/100g)
Naked Glory 6 Sausages 240g, £2.50 (£1.04/100g)
Did you know you can get a protein kick from Alpro Greek Style Strawberry & Raspberry Pot 150g, £1 (67p/100g)? With their delicious fruity layer, these thick, smooth yogurt alternatives are low in fat and contain calcium and vitamins. Try one topped with granola for breakfast, or with a handful of fresh berries as a pickme-up at any time.
Zero the hero
3 OF THE BEST… NON-ALCOHOLIC BEERS
Cutting down doesn’t mean missing out. These low and no options are just the tonic
COCKTAIL HOUR For a ‘dry’ aperitivo, try Martini Vibrante NonAlcoholic Aperitif 75cl, £10 (£13.33/ltr). This complex drink is made from select wines from which the alcohol has been removed, then they’re infused with natural botanicals such as bergamot to give a citrussy flavour and bitter notes. Serve mixed half and half with tonic, with plenty of ice and orange slices.
The bright, golden colour of San Miguel 0.0% Alcohol 4 x 330ml, £3.50 (£2.65/ltr), brings a touch of Spanish sunshine to dull winter ÷Û V « ã¨ É » ÉÁ Û Â ¨ÉÔÔ÷ óÉè Û É¢ ã¨«Û û«Â£÷ Ô«»ÛÂ style alcohol-free lager with light «Û¨ Û Ûè ¨ Û Û » Û É £ «»» Û¨
WINE AND DINE
Crack open a crisp Bud Zero 4 x 330ml, £3 (£2.27/ltr). Enjoy the classic taste of an ice-cold Bud, but with only 46 calories, zero sugar and no alcohol. Pair this beer with a fresh and spicy stir-fry to help cool the chilli heat.
Match a hearty steak with a glass of ruby-red Lindeman’s Alcohol Free Cabernet Sauvignon 75cl, £4. This smooth wine delivers all the ¶è« ÷ ¢ è«ã óÉè Û of a classic Cabernet Sauvignon – just without any of the alcohol – and it’s now carbon neutral too.
If hoppy lager is your thing, pick up a ÉÉ¸»÷Â ]Ô « » ãÛ » É¨É» Free Lager 4 x 355ml, £4 (£2.82/ltr). It’s dry-hopped with Mosaic, Citra and Amarillo hops, giving it the authentic aromas of a well-crafted beer. Great with grilled chicken or goat’s cheese salads.
Carl’s ‘all-change’ casserole Eating vegan ever y day during Veganuar y can be daunting but, as Carl found out, when it comes to going plant-based, easy swaps are all it takes
hen Chloe vows never to eat meat again, her dad, Carl, fears for the future of his favourite sausage casserole. But nothing is more important to Carl than his daughter’s happiness, so he sets about adapting the recipe. Actually it’s easy, thanks to the new Plant Chef Meat-free CumberlandÛã÷» Â£ Û ¨ Â Û «Â c Û É Â ã¨ Â ô ÛÛ É» is just as tasty – or ‘even better’, as Chloe puts it.
C A RL ’S ‘A L L - C H A N G E ’ C A S S E RO L E Serves 4 Takes 30 mins Cost per serve £1.46 1 tbsp vegetable oil 8 Plant Chef Meat-Free Cumberlandstyle Bangers 1 onion, sliced 2 garlic cloves, crushed Ω tsp ground cumin Ω tsp ground coriander 400g tin chopped tomatoes 400g tin haricot beans, drained and rinsed Ω vegetable stock pot 1 tbsp mango chutney 250g frozen butternut squash 125g spinach 15g fresh parsley, chopped
1 Heat the oil in a large, shallow casserole dish set over a medium heat. Add the bangers and cook 24
for 3-5 mins until lightly browned all over. Remove from the dish and set aside. 2 Add the onion to the dish and cook for 5 mins until softened. Stir in the garlic, cumin and coriander and cook for 1 min more. 3 Add the tomatoes, beans and 350ml boiling water. Stir in the stock pot and the mango chutney. Bring to the boil, then reduce the heat and simmer for 5 mins. 4 Return the sausages to the dish along with the squash; cover and cook for 10-15 mins more until the squash is cooked through. Stir in the spinach and cook until just wilted. Sprinkle with parsley before serving. Each serving contains Energy
1645kJ 393kcal 20%
17g 6g 15g 2.4g 24% 30% 17% 41%
of the reference intake. See page 105. Carbohydrate 42g Protein 19g Fibre 12g
FOOD | EVERYDAY
VEGANUARY STARS Still not sure where to start this Veganuary? Try these new plant-based ideas for easy, speedy vegan dinners.
Tuck into this tasty Wicked Kitchen Cheeky Tikka 380g, £3.50 (92p/100g), with its saffron rice, sweet potato, chickpeas, pea protein and green beans.
Made with pumpkin, peppers and cashew nuts, Wicked Kitchen Orange Pumpkin Pesto 190g, £2 (£1.05/100g), tastes great stirred through pasta.
New Plant Chef Meat-free Mince 400g, £2.50 (63p/100g), can be swapped in to create a fantastic vegan Bolognese.
Find more Veganuary swaps for your family favourites in store and online at tesco.com
THIS VEGANUARY, SACRIFICE NOTHING � Versatile ingredient to replace chicken in any dish, adding incredible taste and texture
� Suitable for vegans, Vegetarians and Meat Lovers � High in protein
5 £25 FOR UNDER
5 x DINNERS 4 x SERVINGS
+ Tried it, liked it Our tester, Ben, lives in Gloucestershire with his wife Charlotte and two children, Olivia, 10, and Edward, eight. ‘We were really looking forward to eating healthier and together as a family,’ says Ben. ‘We now have more options, which means we’re not cooking separate meals for the kids. Olivia is a budding vegetarian and said she found the meals really helpful because it meant she was eating more veg; it doesn’t naturally follow that as a veggie you eat a lot of vegetables!’
GET INVOLVED Want to test one of our family dinner meal plans for four? Email tesco.mag@ cedarcom.co.uk for your chance to take part.
CHANGE IN YOUR POCKET
Products shown for illustrative purposes only; packaging subject to change. The under £25 total is based on online prices at the time of going to press; some prices might change and some products may not be available. Does not include the storecupboard items. *If using the QR code, some products may be replaced due to availability, which may alter the price.
Five reader-approved recipes to see your family through the week. This month, they’re all vegetarian!
FOOD | EVERYDAY
SHOPPING LIST 30g pack fresh coriander 30g pack fresh basil 1 lime 2 lemons 60g pack cashew nuts 1 garlic bulb 1kg pack brown onions 4 large sweet potatoes 2 parsnips 6 carrots 1 head of broccoli 330g pack cherry tomatoes 500g pack leeks 180g pack curly kale 1 pack Nightingale Farms celery 375g pack Nightingale Farms peppers
low-fat natural yogurt 400g wholemeal farmhouse loaf 2 x 145g packs pizza base mix 500g pack wholewheat spaghetti 500g pack arborio risotto rice 500g pack lentilles vertes (dried green lentils) 200g tube tomato purée 4-pack vegetable stock pots 85g jar crushed chillies 325g tin Grower’s Harvest sweetcorn 2 x 395g tins taco mixed beans 900g pack Grower’s Harvest frozen peas
+ FROM YOUR STORECUPBOARD Caster sugar, olive oil, plain flour
Click here to add all the ingredients to your online basket*
G RE E N PA S TA Serves 4 Takes 25 mins
freeze pesto only
1 Boil half the broccoli for 4 mins; add half the peas after 1 min. Drain, reserving the cooking water. Refresh under the cold tap and drain again. 2 Put the cooked vegetables in a small food processor with half the garlic, 2 tbsp oil, the basil stalks and most of the leaves, the cashews, lemon zest and juice and 1 tbsp water. Blitz to form a sauce, stopping now and then to scrape down the sides. Season to taste. 3 Heat 1 tbsp oil in a frying pan over a medium-low heat. Add the remaining garlic and fry for about 2 mins, shaking the pan, until the garlic begins to sizzle and has
This was so tasty and easy to cook. The kids surprisingly love kale!
soft cheese 50g pack grated pecorino
turned pale golden. Drain on kitchen paper – the garlic will become crisp as it cools. 4 Bring the cooking water back to the boil, topping up if needed, and add the pasta. Simmer for 7 mins, then add the kale, remaining broccoli and peas and simmer for 3-4 mins until the pasta is al dente and the veg is tender. Drain, reserving 150ml cooking water. Return to the saucepan and stir in the sauce and reserved cooking water, tossing to coat thoroughly. Divide between 4 bowls or plates, topping with the crisp garlic and reserved basil leaves to serve. Each serving contains Energy
2206kJ 524kcal 26%
20g 3g 11g 0.3g 29% 17% 12% 5%
of the reference intake. See page 105. Carbohydrate 68g Protein 22g Fibre 17g 2 of your 5-a-day; source of fibre; source of protein; source of vitamin C
I TA L I A N - S T Y L E L E N T I L S T E W Serves 4 Takes 50 mins 3 tbsp olive oil » ¸Û Â »÷ Û»« £ »« »Éó Û Â »÷ ¨ÉÔÔ ¨ »ó » ÷ Ûã« ¸Û Â »÷ ¨ÉÔÔ Ô ÛÂ«ÔÛ Ô » Â « Éã Ô » Â « £ « £ Â » Âã«»Û 2 tbsp tomato purée ãÛÔ èÛ¨ ¨«»»« Û Ô»èÛ öã Û ó ÉÔã«ÉÂ » ó £ ã » ÛãÉ ¸ ÔÉã Á èÔ to 1.5ltr £ Û»« è »÷ ¸ » Û»« Û £ ô¨É» Á » » ÁÉÂ Öè ã
Serves 4 (makes 2 pizzas) Takes 55 mins ã ÛÔ É»«ó É«» Ô»èÛ öã ÉÂ«ÉÂÛ Â »÷ Û»« Ô ÔÔ Û Â »÷ Û»« £ ¨ ÷ ãÉÁ ãÉ Û ¨ 2 tbsp tomato purée Ô«Â ¨ É¢ Ûã Ûè£ ö £ Ô ¸Û Ô«ûû Û Ô» «Â Éè ¢É èÛã«Â£ £ ÛÉ¢ã ¨ Û £ ¢ Û¨ Û«» » ó Û ãÉ
Â «¢ » £
1 Preheat the oven to gas 7, 220°C, fan 200°C. Heat the oil in a large frying pan over a medium-low heat. Cook the onions and peppers for 10 mins until softened but not browned. Add the tomatoes and cook for 10 mins. Add the tomato purée and sugar, increase the heat
to medium and cook for 5 mins or until the veg is soft and lightly browned. Set aside to cool slightly. 2 Meanwhile, empty both packs of pizza base mix into a mixing bowl and stir in 200ml lukewarm water to make a dough. Knead on a lightly Éè Ûè ¢ ¢É Á«ÂÛ èÂã«» smooth. Divide in half and roll each out to a 23cm circle. Transfer to a lightly oiled baking sheet and set aside for 10 mins. 3 Top the pizzas with the vegetable mixture and dot with soft cheese. Season, then bake on the top 2 shelves of the oven for 15-20 mins, swapping half way through, until the bases are golden. Each serving contains Energy
1639kJ 393kcal 20%
17g 6g 14g 0.8g 24% 30% 16% 13%
of the reference intake. See page 105. Carbohydrate 49g Protein 12g Fibre 7g 2 of your 5-a-day; high in vitamin C
The kids liked making these. Although we’ll swap the soft cheese for ricotta next time e
1 Heat 2 tbsp oil in a large, lidded saucepan over a medium heat. Add the leeks and cook for 5 mins. Add the chopped garlic, celery, parsnips and carrot and cook, stirring, for 5 mins more. 2 Stir in the lentils, tomato purée Â ¨«»»« ¸ Û ¢É»»Éô ÷ ã¨ stock. Bring to the boil, cover and Û«ÁÁ Éó »Éô ¨ ã ¢É Á«ÂÛ until the lentils are soft. Stir in the kale and simmer for 5 mins more until the vegetables are all tender Â ã¨ Ûã ô «Û ã¨« ¸ Â ÛÉèÔ÷ Season to taste. 3 Toast the bread, then rub on both Û« Û ô«ã¨ ã¨ èã Û« Û É¢ ã¨ £ »« »Éó èÛ¨ ô«ã¨ ã¨ Á «Â«Â£ É«» season and halve diagonally. Divide ãô Â Éô»Û Â ÛÔÉÉÂ Éó ã¨ Ûã ô ] ó ô«ã¨ ã¨ » ÁÉÂ ô £ Û ãÉ ÛÖè û Éó Â öã crushed chillies, if you like. Each serving contains Energy
P E P E RO N ATA P I Z Z A S
1616kJ 384kcal 19%
14g 2g 12g 1.7g 19% 10% 13% 28%
of the reference intake. See page 105. Carbohydrate 48g Protein 18g Fibre 10g 2 of your 5-a-day; source of protein, which supports the maintenance of muscle mass
FOOD | EVERYDAY
A winner even with the unadventurous vegetarian daughter! A really healthy recipe we all enjoyed
USE IT UP DRIED GREEN LENTILS
Cook to pack instructions, then use in Bolognese, curries and sausage casseroles.
RECIPES ALICE HART PHOTOGRAPHY TOBY SCOTT FOOD STYLING EMMA JANE FROST PROP STYLING JENNY IGGLEDEN
A lovely, filling meal that was really good with the yogurt and crushed chillies. I added a little extra heat with some chipotle sauce e
FOOD | EVERYDAY
B A K E D SW E E T P OTATO ES W I T H FA J I TA B E A N S Serves 4 Takes 35 mins 4 large sweet potatoes, scrubbed and pricked with a fork a few times 1 tbsp olive oil, plus 2 tsp 325g tin sweetcorn, drained 180g cherry tomatoes, quartered 20g fresh coriander, Â »÷ ¨ÉÔÔ remaining leaves left whole 1 lime, Ω juiced, the rest cut into 4 wedges 1 onion, roughly chopped Ω tsp crushed chillies 2 x 400g tins taco mixed beans 100g low-fat natural yogurt
Each serving contains Energy
2507kJ 591kcal 30%
32g 1.7g 36% 28%
of the reference intake. See page 105. Carbohydrate 110g Protein 18g Fibre 23g
ROA S T E D C A RRO T RI S O T T O Serves 4 Takes 45 mins 5 large carrots, peeled, trimmed and quartered lengthways 2 tbsp olive oil 60g wholemeal bread, blitzed into crumbs » ¸Û ã «ÁÁ Â Â »÷ Û»« £ »« »Éó Û Â »÷ ¨ÉÔÔ 240g arborio risotto rice 1 vegetable stock pot, made up to 900ml 50g grated pecorino 100g soft cheese 10g fresh coriander, leaves picked
1 Preheat the oven to gas 6, 200°C, fan 180°C. Toss the carrots with 1 tbsp oil on a baking tray; season and roast for 25 mins until soft and browned. Scatter over the breadcrumbs and return to the oven for 5 mins until the crumbs are crisp and lightly browned. 2 Meanwhile, heat 1 tbsp oil in a large saucepan over a medium-low heat. Add the leeks and cook for 5 mins until softened. Stir in the garlic and cook for 1 min.
The soft cheese made this risotto really creamy and the breadcrumbs were a nice touch too o
1 Preheat the oven to gas 6, 200°C, fan 180°C. Microwave the sweet potatoes for 7 mins on high, then turn over and microwave for another 7 mins. Transfer to a baking tray, drizzle with 2 tsp oil and bake for 15 mins or until tender and crisp. 2 Meanwhile, heat a dry frying pan over a high heat. Add the sweetcorn and cook for 5 mins, stirring occasionally, until the kernels are golden and charred. Tip into a bowl and set aside to cool. Stir in the tomatoes, chopped coriander and lime juice; season. 3 Heat 1 tbsp oil in a saucepan over a medium heat. Add the onion and cook for 10 mins until soft and lightly browned. Add the chillies and beans and bring to a simmer for 2 mins. 4 Divide the potatoes between 4 plates. Cut into each along the Âã ãÉ ÉÔ Â Â »» ô«ã¨ ã¨ ¨Éã beans. Add some sweetcorn and tomato salsa, then a dollop of yogurt. Scatter with the whole coriander leaves and serve with a wedge of lime.
3 Increase the heat to medium, add the rice and stir for 1 min. Add a ladle of hot stock and stir continuously until most of the liquid has been absorbed. Repeat this process for 16-17 mins until the rice is just cooked and all the stock has been added. 4 cè Â É ã¨ ¨ ã Ûã« «Â ã¨ pecorino and half the soft cheese; season to taste. Set aside for 3 mins, then stir in half the carrots and divide between 4 serving bowls. Top with the remaining carrots and the breadcrumbs. Dot with the remaining soft cheese, season with black pepper and scatter with the coriander leaves to serve. Each serving contains Energy
2157kJ 512kcal 26%
18g 8g 19g 2.3g 26% 39% 21% 38%
of the reference intake. See page 105. Carbohydrate 77g Protein 13g Fibre 10g
For more delicious midweek meals, visit tes.co/5under25
Make it meat-free With a few swaps and a hint of spice, this vegan cottage pie is bound to become a new family favourite
JUST ADD CAJUN SPICE TO… …SCRAMBLED EGGS
…BUTTERNUT SQUASH SOUP PILE IN THE FLAVOUR Think Cajun cuisine, and the likes of gumbo or jambalaya might come to mind.
But you can add a dash of Cajun flavour – chilli powder, allspice and thyme – to so many dishes. Just a spoonful or two of Schwartz Cajun Seasoning 44g, £1.25* (£2.84/100g), is all you need to add a bold, smoky heat and subtle earthiness.
Roasting butternut squash chunks tossed in 1 tbsp seasoning brings a warming óÉè ãÉ ¨ ã÷ ô«Âã ÛÉèÔ
…VEGETARIAN TOAD-IN-THE-HOLE Our meat-free version of a classic gets an extra kick from a Cajun-spiced batter, while extra veg adds another dimension.
…VEG-STUFFED FAJITAS Easy does it: 1 tbsp seasoning coats peppers, black beans and red onions before they’re piled into wraps.
Promotion runs 13 January to 2 February 2021. Normal price £1.60
Spice up your eggs by adding 1 tbsp seasoning along with avocado, spring onion and tomato, all piled onto sourdough.
rying to eat less meat? You don’t need to worry about missing out on flavour. This vegan Cajun-spiced cottage pie is packed with green lentils, carrots, celery and chestnut mushrooms, then topped with smooth mash. The secret ingredient? A generous 1Ω tbsp Schwartz Cajun Seasoning that adds heaps É¢ ÔèÂ ¨÷ óÉè Try these Cajun-spiced twists on some other popular dishes, right; you can find the full recipes for them all at tes.co/cajunspice.
* based on average height.
Over to you
JOIN THE CONVERSATION @tesco
Looks like you’ve been loving our recent meat-free recipes. Here are a few of your fabulous creations…
Sticky aubergine and carrot rice bowl @george_mylover
For an epic plant-based breakfast, head to tesco.com/recipes and search for Derek Sarno’s Breakfast bagel. Find more fantastic plant-based recipe ideas throughout this issue.
]c Y > cc Y
Chickpea stew! Recipe from @tescofood magazine #getinmybelly @hays65
Email or write in and we’ll choose one Star Letter*, which will win a £50 giftcard** Jamie Oliver’s Cottage pie hotpot (November) came to the rescue during Lockdown 2.0. My nan is shielding, so we ÉÔÔ É ÛÉÁ c Û É ÛÛ Âã« »Û ÉÂ ¨ ÉÉ Ûã Ô »ÉÂ£ with the hotpot I’d made as a treat. She was made up and had no idea it was meat-free, it was so delicious! It put a ÛÁ«» ÉÂ ¨ ¢ è «Â£ ã¨ Û « è»ã ã«Á Û Beth, via email *
c¨ ]ã > ãã ô«»» ¨ÉÛ Â ¢ ÉÁ Á «»Û Â ÔÉÛã «ó Û Â Âã « Û ãÉ ã Û É Á £ ÉÁ É è¸ É c Û É Á £ û«Â ÉÁÁèÂ« ã«ÉÂÛ >«Á«ã Â¸Û« ]Éèã¨ô ¸ ]ã >ÉÂ ÉÂ ] ]t > ãã Û Á ÷ «ã for length and clarity. **Open to UK residents, 18+. Normal exclusions apply. Send your entry to arrive by 23:55 on 2 February 2021 for a chance to win ÉÂ £«¢ã ãÉ èÛ «Â c Û É wÉè Â è÷ c Û É Ô É è ãÛ ã Â÷ h< c Û É store with your giftcard. It’s also redeemable at tesco.com where the giftcard payment option is available at the online ¨ ¸Éèã '«¢ã Û ÂÂÉã ö ¨ Â£ ¢É Û¨ «ã c¨ Â » Â ô«»» öÔ« ¢«ó ÷ Û ¢ã » Ûã èÛ or by 2 February 2026. Making a purchase refreshes the five-year expiry period. Giftcards are valuable and should be ã ã »«¸ Û¨ «¢ »ÉÛã ã¨ ÷ ÂÂÉã Ô» Á £ »ã É Â »» Û ô«»» ÂÉã Ôã
Spice-roasted squash with rice, beans and feta. A gluten-free take on a recipe from Tesco magazine @emmamcbridenutrition
REAL LIVING | COMMUNITY
TREAT YOURSELF My husband and I were delighted to find some ‘easy cocktails’ in the November magazine. The sloe gin royale sounds delicious for after our six-monthold has gone to bed – after all, it is lockdown and it’s raining too, so why not have a little treat? Lisa, via email
YOUR FAVOURITE FAKEAWAY Chicken katsu burger vs Veggie stir-fried rice: the results
MEAT-FREE MEAL PLAN I’m a regular reader of the magazine and am ÛÉ Ô» Û / Â Â «ÛÛè Û ÉÂ»«Â «ÛÛèè com/tesco_magazine), as it’s been hard getting to the shops this year. I love Tesco’s Instagram too, and look forward to the 5 for £25 story each week! As a vegetarian, I’m pleased there’s always at least one ÂÉ Á »»÷ ÁÉ ó ££« ÉÔã«ÉÂ Â / Â look at previous stories to build my meal plan for the week. ÁÁ ]ã É Û¨«
I do a lot of baking using walnuts, but they always taste a bit ‘rancid’ after being opened for a couple of weeks (I keep them in a plastic container in the larder). However, after reading the In season feature in November’s issue, I realised I should be keeping them in the fridge! A big thank-you for this very useful information. Carol, Devon
+ âÈ tesco.com/recipes to try Èâ§ ªÚ§ Ú ÈÖ ¡ÈººÈó @tescofood âÈ ¢ â ªÁòÈºò ªÁ ÀÈÖ ÓÈººÚ
Working to end hunger Join the Trussell Trust’s new Hunger Free Future campaign and help put an end to poverty This winter in the UK, food banks in the Trussell Trust network are expecting to give out an emergency food parcel every nine seconds. How can you help? 1 Give your voice to speak out against hunger and share the campaign with friends and communities to help create change. 2 Give your support to the Trussell Trust and local food banks. Donate direct to them or at collection points in Tesco stores. 3 Give your time to learn more about what drives people to food banks, host a fundraising event, give talks or volunteer at your local food bank. Visit trusselltrust.org/ hungerfreefuture âÈ Á Èçâ ÀÈÖ Á Úª¢Á çÓ
LIVING ON THE VEG
Derek would love ever yone to tr y Veganuar y. Here are his tips to make the switch easier WHAT’S YOUR TOP TIP TO STARTING THE JOURNEY TO PLANT-BASED EATING?
‘Jump into Veganuary and give it a go! Then take it from there. It doesn’t hurt to try and it won’t cost extra; have fun with it.’
WHY DO YOU THINK SO MANY PEOPLE FIND IT TRICKY TO SWITCH OFF MEAT? ‘The biggest misconception I hear is that people think it’s hard. It is hard to give up old habits, but that shouldn’t keep us from working towards new and healthier ones. Shifting to plants takes practice and patience, but I really believe trying new things comes with an excitement all of its own.’
HOW CAN EVERYONE TRY VEGANUARY?
‘My recipes, and plant-based ranges in store, make it easy to swap out meat. And knowing it’s the right thing to do for the
planet, our health and the animals makes it a simple act that everyone can achieve.’
HOW IS TESCO HELPING IN STORES?
‘We’ve been busy creating easily – and lots more will follow. I’m particularly excited about the Wicked Kitchen toolkit of nutritional yeasts, Wicked Kitchen seasonings and Plant Chef and Wicked Kitchen sauces and dressings all make it easier than ever to cook tasty plant-focused meals at home.’
WHERE DO YOU GET FOODIE INSPIRATION? ‘Honestly, most comes out of hunger; when I then see fresh vegetables in store, that’s when most ideas come to life. I also enjoy “veganising” dishes traditionally made with meat!’
CLICK HERE… …to watch a
FOOD | KNOW-HOW
I always use oat milk-alternative in dishes like this, because it adds richness and a real Ôã¨ É¢ óÉè But the dish works just as well with stock instead.
GET AHEAD You can store all the components separately in the fridge in airtight containers for up to 3 days. To serve, assemble the ramen bowl and microwave on high for 2-3 mins until piping hot.
Turn over for the recipe 39
FOOD | KNOW-HOW
Serves 4 Takes 1 hr Cost per serve £2.34 20g dried mixed mushrooms £ Ô ¸ Á ãÉ¢è «Â ô »» Â èã «ÂãÉ ã¨«Â ã « Â£» Û ã ÛÔ t« ¸ <«ã ¨ Â Û« Â Ûã÷» BBQ sauce ã ÛÔ Û Û Á É«» É ó £ ã » É«» £ èÂ ¨ ÛÔ «Â£ ÉÂ«ÉÂÛ ô¨«ã Û ã¨«Â»÷ Û»« £ ÂÛ ó ÷ ã¨«Â»÷ Û»« £ »« »Éó Û èÛ¨ ã ÛÔ ô¨«ã Á«ÛÉ Ô Ûã ã ÛÔ ¸ è Û »ã ÛÉ÷ Û è Á» É ã Á«»¸ »ã Â ã«ó £ Ô ¸ ¨É« ¨ »ó » Â£ã¨ô ÷Û ãÛÔ ó £ ã » É«» £ Ô ¸ ô¨É» ô¨ ã ÂÉÉ » Û £ Ûè£ ÛÂ Ô Ô Û ¢ Û¨ ¨«»»« »«Á èã «ÂãÉ ô £ Û
1 Put the dried mushrooms in a heatproof bowl and cover with 800ml boiling water; set aside for 30 mins. Coat the tofu in the BBQ sauce and set aside while you prepare the rest of the meal. 2 Heat 1 tbsp sesame oil in a large saucepan over a low heat. Cook the spring onion whites and garlic for 2-3 mins, stirring, until softened. Stir in the miso and soy sauce and cook for 2 mins more, then add the dried mushrooms and their liquid and mix thoroughly. Increase the heat to medium-low and simmer for
10 mins. Stir in the oat milkalternative and season with black pepper and extra soy sauce to taste. Remove from the heat and set aside. 3 Meanwhile, heat a large frying pan over a high heat. Brush the cut sides of the pak choi with 1 tsp oil, arrange cut-side down in the pan and sear for 5 mins or until lightly charred. Transfer to a plate and cover to keep warm. Add the remaining 1 tsp oil to the pan, decrease the heat to medium and add the tofu in a single layer. Cook for 4-5 mins each side until lightly charred. 4 Cook the noodles to pack instructions until al dente (they will soften more as they sit in the broth). Meanwhile, put a steamer or colander over them and steam the sugarsnap peas for 5 mins, or until tender but still crunchy. Drain the noodles, toss in the remaining sesame oil and set aside. Gently reheat the broth over a medium-low heat. 5 Divide the noodles and broth between 4 bowls. Top with the pak choi, sugarsnap peas and tofu, then scatter with the spring onion greens and fresh red chilli. Serve with the lime wedges for squeezing over.
DEREK’S SHORTCUTS t Âã £ ã Ûè»ãÛ ô«ã¨ » ÛÛ Ô Ô c ÷
Wicked Kitchen Shiitake Ramen Broth Kit 302g, £2.50 (83p/100g)
Wicked Kitchen Punchy Pumpkin Laksa Kit 303g, £2.50 (83p/100g)
Each serving contains Energy
3157kJ 754kcal 38%
17g 3g 16g 1.9g 25% 14% 17% 32%
of the reference intake. See page 105. Carbohydrate 112g Protein 36g Fibre 15g
Wicked Kitchen Bangin’ Beetroot Tikka Kit 273g, £2.50 (92p/100g)
PHOTOGRAPHY GARETH MORGANS, DAN JONES FOOD STYLING EMMA JANE FROST, JENNA LEITER PROP STYLING MORAG FARQUHAR, INDIA JACKSON
B A RB E C U E T O F U R A M E N
T A E O T Y D A RE
& T O H Y C I P S
S E C E I P E L Y T CHICKEN S TRY FOR
FOOD | KNOW-HOW
Kimchi, spring onion, spinach, avocado and mushroom wrap
Roasted sweet potato, peppers and iceberg lettuce wrap
Satay-style dipping sauce
Tips and tricks
Kitchen secrets Tr ying to up the veg and cut down on meat? Plant-based eating has never been easier with our clever ideas and simple swaps
Vegan special There are about 600,000 vegans in the UK*, and last year 400,000 people took part in Veganuary around the world**. If youâ€™re giving it a go this year (or just fancy some veg-packed meals after an indulgent Christmas), weâ€™ve got plenty of ways to help. 43
New ways to enjoy veg These colourful vegan tumeric and coconut wraps make a great base for Á Â÷ »»«Â£Û & ÉÁ É Ûã ó £ Â ¸«Á ¨« Û Ô ¢É Éè «Ô ãÉ smashed chickpeas and salad, it’s all about É»Éè ã öãè Â óÉè
937kJ 224kcal 11%
13g 4g 18% 20%
of the reference intake. See page 105. Carbohydrate 24g Protein 5g Fibre 2g
1 D«ö ã¨ Éè Û »ã Â ãè Á « «Â Á«ö«Â£ Éô» ' è »»÷ Á»
An unfilled pancake with sauce contains
£ Ô» «Â Éè ãÛÔ Â Û »ã ãÛÔ £ ÉèÂ ãè Á « Á» »«£¨ã É ÉÂèã Á«»¸ ã ÛÔ ÛèÂ Éô É«» 1Ω »«Á Û ¶è« Ω èã «ÂãÉ ã ÛÔ Ûô ã ¨«»»« Û è ã ÛÔ ÛÁÉÉã¨ Ô Âèã èãã ã ÛÔ »«£¨ã ÛÉ÷ Û è
Û¨ ¸«Â£ ã¨ Ô Â &»«Ô Â ÉÉ¸ ¢É Û Û Á«Â èÂã«» £É» Â c ÂÛ¢ ãÉ Ô» ã Y Ô ã ãÉ Á ¸ èÛ¨«Â£ ã¨ Ô Â ô«ã¨ É«» ¨ ã«Á 4 V» ÷Éè ¨ÉÛ Â »»«Â£ Û Ô ¢É Éè « Û «Â Â ã »«Â ã ÉÂ Â É¢ ¨ Ô Â ¸ YÉ»» èÔ ã«£¨ã»÷ ¢ ÉÁ ã¨«Û £ Â Û»« «ÂãÉ Ô« Û ] ó ô«ã¨ ã¨ Û è Â »«Á ô £ Û ãÉ ÛÖè û Éó
c¨ s £ Â ]É « ã÷
Makes 6 unfilled pancakes with sauce Takes 30 mins Cost per serve 34p
É ÉÂèã Á«»¸ Â Á» É» ô ã ô¨«Û¸«Â£ ÉÂÛã Âã»÷ ãÉ Á ¸ ÛÁÉÉã¨ ãã ]ã« «Â ã ÛÔ É«» Â Û ã Û« ¢É ã » Ûã Á«ÂÛ ã ÉÉÁ ã ÁÔ ãè /¢ ÔÉÛÛ« » ¨«»» ¢É ¨ Û Ûã« «Â£ ô »» ¢É èÛ«Â£ 2 D Âô¨«» Ûã« ã¨ Ûô ã ¨«»»« Û è «ÂãÉ ã¨ Ô Âèã èãã Â £ è »»÷ Á«ö «Â ã¨ ÛÉ÷ »«Á ¶è« Â Á» É ÉÂèã Á«»¸ ãÉ Á ¸ ã¨« ¸ Û è 3 , ã » £ ¢ ÷«Â£ Ô Â Éó Á «èÁ ¨ ã èÛ¨ ô«ã¨ ãÛÔ É«» c«»ã«Â£ ã¨ Ô Â Öè« ¸»÷ ÔÉè «Â ÂÉè£¨ ãã ãÉ ¢É Á ã¨«Â Ô Â ¸ Éèã ã ÛÔ ã¨ ã Éó Û ã¨ Û ó Â»÷ ÉÉ¸ ¢É Û Û Á«Â èÂã«» «ã ÁÉó Û ¢ »÷ ô¨ Â
s £ Âè ÷
To freeze the pancakes, separate with squares of nonstick baking paper and wrap well. Freeze for up to 3 months. Defrost in the fridge overnight or at room temperature for 2-3 hrs.
FOOD | KNOW-HOW
SWEETNESS Roast or fry veg for longer to help the edges caramelise
o sauces, stews
SPICES If a dish is lacking, turn to spice – try adding more paprika if you’re missing chorizo
FOR: Bologn ese ,
UMAMI Miso, yeast extract or soy sauce add savoury depth
D »ã « ÷ ¢ ÛÔ «Â Û è Ô Â Â Ûã« «Â Éè ãÉ Á ¸ Ô Ûã ÉÉ¸ ¢É Á«Â ã¨ Â £ è »»÷ Ûã« «Â ÷Éè ¢ óÉè «ã Ô» Âã Û Á«»¸ »ã Â ã«ó ] ÛÉÂ Â Â÷ óÉè «Â£Û ã¨ Â èÛ ãÉ ãÉÔ » Û £Â Û É Ô Ûã ¸ Û
USE F O
Missing your Parmesantopped pasta? Think about complementary textures and flavours to add instead: toasted breadcrumbs are a great alternative, and can be spiced up with with garlic, chilli or herbs to suit your dish.
]ãè ¸ ¢É ó £ Â »ã Â ã«ó , Û ô¨ ã ãÉ Ûè Ûã«ãèã
FOCUS U ON: MILK-ALTERNATIVES
TOFU SCRAMBLE èÁ » ãÉ¢è «ÂãÉ ¨Éã ¢ ÷«Â£ Ô Â ô«ã¨ ÛÔ» Û¨ É¢ É»«ó É«» »«ãã» ãè Á « «¢ ÷Éè »«¸ ã¨ Â ¢ ÷ ¢É Á«ÂÛ Ûã« «Â£ É¢ã Â èÂã«» £É» Â ] ÛÉÂ ãÉ ã Ûã wÉè Â »ÛÉ ¢ Û¨ ¨ÉÔÔ ¨ Û Û»« ÛÔ «Â£ ÉÂ«ÉÂ Â ãÉ Ûã Û Û ¢É öã ã öãè
/ãÛ Â èã » óÉè Â Á÷ ã öãè Á ¸ ÛÉ÷ ÉÂ É¢ ã¨ Ûã ¨É« Û ô¨ Â ÉÉ¸«Â£
This has Ûã ÉÂ£ É ÉÂèã óÉè /ã Û £ ã «Â ¨Éã ¨É É» ã É ã ÷ «Â£ ãÉ ÛÁÉÉã¨« Û Â è « Û
»«£¨ã Âèãã÷ óÉè Á ¸ Û ã¨«Û Á«»¸ »ã Â ã«ó £ ã ¢É ÔÉè «Â£ Éó » «Â£ ãÉ É É èÛ«Â£ «Â ¸«Â£
DO IT YOURSELF Save money and try making your own oat milk-alternative ]É ¸ £ É ãÛ «Â plenty of water for ¨ Û É Éó Â«£¨ã
NUTRITIONAL YEAST ]ÉÁ ã«Á Û »» ÂÉÉ ¨ Âèã «ã«ÉÂ » ÷ Ûã «Û ã¨ «Â ã«ó ÷ Ûã ¢ ÉÁ ÁÉ» ÛÛ Û /ã ¨ Û Û óÉè ÷ ¨ Û÷ óÉè Â «Û èÛè »»÷ ¢É ã« ô«ã¨ ó«ã Á«Â /ã Û Ûã èÛ «Â «Û¨ Û ô¨ ¨ Û ôÉè» «Â É ÔÉ ã ã¨ ã¨ Â èÛ Û ãÉÔÔ«Â£ ã ÷ Ûã« «Â£ «ÂãÉ «ÛÉããÉÛ É ¨ Û Û è Û
«Â ã¨ Â Ôèã in a blender with 1ltr water and Ω ãÛÔ Û »ã »«ãû èÂã«» ó ÷ ÛÁÉÉã¨
]ã «Â ã¨ Éè£¨ ÁèÛ»«Â lined sieve into a bowl or jug ã¨«Û ô«»» ã ¸ Éèã ¨
FOOD | KNOW-H0W
In pursuit of protein Protein is an important part of our diet, and essential for the health of your muscles and bones. Meat, eggs and dairy are well known as sources of protein but there are plenty of plant-based options – variety is the key. The easy combos below are all sources of protein, and you’re probably eating some of them already!
+ Mejadra Brown rice & lentils (see right for a recipe) Wholemeal toast & baked beans Brown rice & mixed bean chilli
+ NUTS OR SEEDS & WHOLEGRAINS Granola containing nuts & oats Veggie stir-fry with wholewheat noodles & peanuts Pine P n nuts & wholewheat pasta
+ LEGUMES & NUTS OR SEEDS Houmous (chickpeas & tahini) Dhal & toasted almonds Chickpea salad with pumpkin seeds 46
Mejadra is a fragrant pilaf-style dish popular in the eastern Mediterranean and Middle East, made with lentils, spices and fried onions
Serves 4 Takes 50 mins Cost per serve 38p 125g dried green lentils, rinsed in cold water 200g easy-cook brown rice, rinsed in cold water 3 tbsp vegetable oil 2 onions, thinly sliced 1 tsp ground cumin 2 tsp ground coriander Ω tsp turmeric 1 tsp allspice 1 tsp ground cinnamon 10g fresh coriander, leaves chopped
1 Bring a large pan of water to the boil and add the lentils. Simmer for 35-40 mins, adding the rice after 15 mins, until both are cooked through (the rice should still have some bite to it). Drain well. 2 Meanwhile, heat the oil in a large frying pan over a medium heat. Fry the onions for 15-20 mins until crisp and golden brown. Remove of the
onions from the pan and set aside. Add the spices to the pan with the remaining onions and cook for 2-3 mins until fragrant. Season. 3 Stir the spiced onions into the drained rice and lentils, cover with ã«£¨ã ãã«Â£ »« Â » ó ãÉ Ûã Á for 10 mins. Scatter with the reserved onion and the chopped coriander to serve. Each serving contains Energy
1665kJ 395kcal 20%
of the reference intake. See page 105. Carbohydrate 62g Protein 13g Fibre 7g Source of protein
COOK’S TIP Save time by using a 390g tin cooked green lentils instead of dried. Cook the rice to pack instructions, then stir them through.
WORDS BRYONY BOWIE, CLARE KNIVETT RECIPES ALICE HART, HANNAH YEADON PHOTOGRAPHY ALEX LUCK FOOD STYLING LOTTIE COVELL PROP STYLING LUIS PERAL
WHOLEGRAINS & LEGUMES
TESCO GIFT CARDS
TO BE WON
Text to Win Text SHOP2, your full name & postcode to 60110 by 02.02.2021 texts charged at your standard rate
Only for Opens 13.01.2021. Closes 11:59pm 02.02.2021. UK 18+ only. Normal exclusions apply. 10 winners randomly drawn each win ÂŁ500 worth of Tesco gift cards. 1 entry per person. Max 1 prize per household. Text charged at standard rate. Terms and conditions at https://tesco.com/tesco-competitions. Promoter: Tesco Stores Limited.
That’s a wrap! End the week on a high with these meat-free mar vels the whole family can make their own
« ¸É ¢ Á«»÷ & « ÷ Â«£¨ã «Â ô«ã¨ /w ã ÉÛ ¢É ã Ô«» ¨«£¨ ô«ã¨ »»«Â£Û ó ÷ÉÂ »Éó Û t ÉÉ¸ ' Â è«Û«Â D ã & D ã »»Û Â ¢ óÉè «ã «Â£ « ÂãÛ »«¸ Ô ÔÔ Û Â Á Û¨ óÉ É »ÉÂ£Û« ] ó »» ã¨ » Á ÂãÛ «Â Éô»Û É ÉÂ É Û ÛÉ ó ÷ÉÂ Â £ ã Ûãè ¸ «Â Â è«» ã¨ « ÉôÂ ã ÉÛ èÛ«Â£ ã¨ «ãÛ ã¨ ÷ »«¸ Ûã /ã Û ã¨ Ô ¢ ã ô ÷ ãÉ £ ã ã¨ ô¨É» ¢ Á«»÷ ÉèÂ ã¨ ã » ãÉ£ ã¨
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Made with pea protein and a mix of herbs and spices, Green Cuisine Meat-Free Meatballs 280g, £3 (£1.07/100g) , cook from frozen in just 15 mins. They’re brilliant in a tomato sauce, or with roasted veg in a tasty traybake. Visit tes.co/ tacos to find this recipe for Meat-free meatball tacos and many more.
FOOD | KNOW-HOW
How to build
A vegan lunchbox 1 Star of the show
WORDS BRYONY BOWIE PHOTOGRAPHY TOM REGESTER FOOD STYLING HANNAH YEADON PROP STYLING MORAG FARQUHAR
WRAPS Elevate this lunch classic with crispy roasted chickpeas, or use shop-bought falafel for speedy convenience.
SOUPS & STEWS Easy to pack with veg and bulk out with lentils or beans. Get the recipe for this Italian-style lentil stew on p30.
GRAIN BOWLS Mix and match to suit what you have. We love rice with black beans, avocado, roasted sweet potato and griddled broccoli.
Don’t forget to check out the wicked new range of plant-based lunch options in store too. My current fave is the Wicked Kitchen New York Deli Style Sarnie, £3.
2 Snack time
QUICK DIP Whizz up any tinned white beans with roasted veg for a dip to serve with crudités.
APPLE & PEANUT BUTTER Toss sliced apple with lemon juice if making ahead to pack up.
DRIED FRUIT & NUTS Try making your own ginger banana chips at tes.co/bananachips.
FRUIT & YOGURT Swirl a little jam through soya yogurt-alternative and top with a handful of berries.
3 Treat yourself
DATE BITES Blitz dates and oats with your favourite nut butter and chopped dark chocolate; roll into balls. Keep in the fridge.
THE NEW BANANA BREAD These vegan banana and oat muffins are much more suited to a lunchbox. Find the recipe at tes.co/bananamuffins.
MEAT-FREE SAUSAGE ROLLS Who said treats had to be sweet? We’re big fans of the Plant Chef Meat-free Sausage Rolls 600g, £1.75 (29p/100g) .
FLAPJACKS Swap the butter for dairy-free spread in any flapjack recipe, or try the cashew & coconut bars at tes.co/starbars. 49
Kimchi Look after your gut and tr y something new too with this budget-friendly recipe from The Gut Health Doctor, Megan Rossi
COOK’S TIP If you don’t want to buy bottled water, boil 1.5ltrs of tap water and leave to cool completely before use.
Makes 8 x 40g portions Takes 10 mins plus 2 hrs soaking, about 3 days fermenting and 2 weeks in the fridge Cost per serve 14p 75g white cabbage 75g red cabbage £ ¢ Û¨ ã ÉÉã Ô » Â chopped into matchsticks »ã Û Éãã» ô ã Û ã«Ô » ¢ã £ Û Û »ã ÉÂ ã ôÉ ÷ ÷Éè ôÉÂ ã be eating this!)
%ÈÖ â§ òÈçÖªÁ¢Ú Éã £ Û è Â £ ã ÛÔ «Â£ ÉÂ«ÉÂ ã¨«Â»÷ Û»« £ «Û¨ Û ¨ÉÔÔ «ÂãÉ matchsticks £ »« »Éó Â »÷ Û»« Á Ô« £«Â£ Ô » and grated Ω tsp chilli powder Ω tsp paprika 1 tbsp reduced-salt soy sauce vÈç óªºº Á Á» £» ÛÛ ¶ ô«ã¨ »« Â ÛÁ »» £» ÛÛ ¶ ã¨ ã ãÛ «ÂÛ« «ã both sterilised*
RECIPES XXXXXXXXXX PHOTOGRAPHY XXXXXXXXX PROP STYLING XXXXXXXXXXXXXX RECIPE MEGAN ROSSI PHOTOGRAPHY ALEX LUCKFOOD FOODSTYLING STYLINGXXXXXXXXXXXX EMMA JANE FROST PROP STYLING TAMZIN FERDINANDO * To sterilise glass jars and bottles, wash in hot, soapy water and rinse well. Dry in the oven for 15-20 mins at gas 1, 140°C, fan 120°C until hot and completely dry. Boil metal lids and rubber seals for 10 mins, then leave to dry
FOOD | KNOW-HOW
1 Rinse the cabbage leaves under running water, pat dry with kitchen paper, then chop to your desired thickness. Put in a bowl with the beetroot, add the salt and, with » Â ¨ Â Û Á»÷ Á ÛÛ £ «ã «ÂãÉ the vegetables. 2 Pour 500ml water over the cabbage and beetroot, then sit a plate on top to push the vegetables down so they are submerged. Set aside to soak for 2 hrs. 3 Drain the cabbage and beetroot and, with the remaining water, rinse 3 times to get rid of the excess salt. Squeeze out any excess water, then return to the bowl. Add the óÉè «Â£Û ãÉ ã¨ Éô» Â Á«ö well. Transfer the mixture to a sterilised* 500ml jar and use a spoon to press it down so there’s a layer of liquid separating the raw kimchi and the air above. 4 Put the small sterilised* jar on top of the raw kimchi, making sure that all the vegetables are fully submerged. With the small jar still inside, screw the lid on and leave at room temperature (ideally 18-22°C), out of direct sunlight, for 3 days. Each day, unscrew the lid for a few seconds to release any gas that has built up. Reseal. 5 After 3 days your kimchi is ready ¢É «ãÛ Ûã ã Ûã /ã Û¨Éè» ¨ ó slight acidic bite and softened crunch. If you’re missing that, leave for an extra 1-2 days. 6 Once it’s reached your preferred óÉè ÁÉó ã¨ ÛÁ »» ¶ Â put the kimchi jar in the fridge with the lid sealed tight to trap the gas, ã«Â£ ã¨ ûû«Â ÛÛ É¢ ã «ã«ÉÂ » kimchi. Leave it for 2 weeks to »»Éô ã¨ óÉè Û ãÉ ó »ÉÔ then enjoy with eggs, salads or on crackers with feta.
MASSAGE IN THE SALT
RINSE THE VEG
Salt is important for fermenting vegetables as it helps to draw the juices out and preserves the crisp crunch. The majority of it will get «ÂÛ É /¢ ÷Éè »«Á«ã«Â£ Û »ã ferments can still work with lower » ó »Û ã¨ ÷ ¶èÛã ôÉÂ ã » Ûã Û »ÉÂ£
Chlorine found in tap water can inhibit the microbes required for fermentation – which is why you use bottled (or boiled and cooled) water for this recipe. Rinse well to get rid of the excess salt.
PREPARE THE FLAVOURINGS
COVER THE KIMCHI
D«ö Â Á ã ¨ óÉè «Â£Û Û ÷Éè like – you could also try adding cucumber or chives.
Pressing down and getting rid of any air pockets helps remove the Éö÷£ Â ÛèÔÔÉ ã«Â£ ã¨ £ Éôã¨ É¢ the right types of microbes (which grow best without oxygen).
'/s D DKY
Each serving contains Energy
49kJ 12kcal 1%
of the reference intake. See page 105. Carbohydrate 2g Protein 1g Fibre 1g Source of protein
UNSCREW THE JAR Allow the gases to escape £è» »÷ ÛÉ ã¨ Ô ÛÛè É ÛÂ ã build up too much inside the ¶ c¨«Â¸ É¢ «ã Û è Ô«Â£ your kimchi!
Turn to p43 for a fun idea for how to use your kimchi. For more advice and gut health inspiration from Dr Megan Rossi, turn to p90.
Give yourself a boost Ever yone needs a lift in winter, and these feel-good recipes are just the ticket
OATS Y« ¨ «Â ó«ã Á«Â ô¨« ¨ ÛèÔÔÉ ãÛ ã¨ Á «Âã Â Â É¢ ÂÉ Á » Û¸«Â
WALNUTS Y« ¨ «Â ó«ã Á«Â ô¨« ¨ ÛèÔÔÉ ãÛ ÂÉ Á » Â £÷ ÷« » «Â£ Á ã É»«ÛÁ
MIXED BERRIES ÛÉè É¢ ¢É»« « ô¨« ¨ ÛèÔÔÉ ãÛ ÂÉ Á » »ÉÉ ¢É Á ã«ÉÂ 52
MIXED SEEDS ,«£¨ «Â Â « ¨ «Â « ÉÂ ô¨« ¨ ÛèÔÔÉ ãÛ ã¨ è ã«ÉÂ É¢ ã« Â ÛÛ
Nutrition claims are based on amounts per 100g.
CITRUS FRUIT K Â£ Û Â » ÁÉÂÛ « ¨ «Â ó«ã Á«Â ô¨« ¨ ÛèÔÔÉ ãÛ ã¨ ÂÉ Á » ¢èÂ ã«ÉÂ É¢ ã¨ «ÁÁèÂ Û÷Ûã Á
FOOD | WEEKEND
C I T RU S - P OAC H E D P E A RS W I T H C I N N A M O N P O RRI D G E Serves 2 Takes 20 mins Cost per serve £1.13 É Â£ û Ûã Â ¶è« » ÁÉÂ û Ûã Ô ã ÛÔ ¨ÉÂ ÷ Á Ô« £«Â£ èÂÔ » Â Û»« ÂÉã ãÉÉ «Ô Ô Û Ô » É Â ¨ èã «ÂãÉ Ÿ ô £ Û For the porridge £ É»» É ãÛ Á» ô¨É» Á«»¸ É É ã Á«»¸ »ã Â ã«ó ãÛÔ Û »ã ãÛÔ «ÂÂ ÁÉÂ ã ÛÔ ' ¸ ÷É£è ã É ÛÉ÷ ÷É£è ã »ã Â ã«ó ãÉ Û ó £ ãÉ Ûã Û Á«ö ãÉ Û ó
poaching liquid over a medium heat and simmer to reduce for 5-7 mins until you have a thick syrupy consistency. 3 Cook the porridge ingredients with 250ml water in a small pan over a medium heat for 4-5 mins, stirring, until creamy. Spoon into bowls, top with yogurt, pear slices and a drizzle of syrup; scatter with the seeds. Each serving contains Energy
2303kJ 549kcal 27%
20g 6g 35g 1.2g 29% 29% 39% 20%
DEREK SAYS Ditch the honey for maple syrup and swap in oat milk and soya yogurt for a bangin’ plantbased breakfast.
of the reference intake. See page 105. Carbohydrate 78g Protein 16g Fibre 15g
1 Put the orange juice, lemon peel, honey and ginger in a pan with 150ml water. Bring to a simmer, then add the pears. Top up with boiling water to just cover if needed. Return to a simmer over a mediumlow heat for 3-5 mins until tender but not falling apart. 2 Use a slotted spoon to scoop the pears into a bowl and toss gently with the orange zest. Heat the
GET AHEAD The pears keep for up to 5 days in the fridge. They can be used for quick puddings as well as breakfast bowls. 53
WHITE BEAN & LEEK SOUP W I T H L E M O N & G A RL I C B RE A D C RU M B S Serves 4 Takes 30 mins Cost per serve 90p 2 tbsp olive oil 1 leek, halved and thinly sliced » ÷ Ûã« ¸Û Â »÷ ¨ÉÔÔ £ »« »Éó Û Â »÷ ¨ÉÔÔ 1 tsp fresh thyme leaves º tsp crushed chillies (optional) 2 x 400g tins cannellini beans, drained and rinsed 1 vegetable stock pot, made up to 1ltr 1 bay leaf Ω sweetheart cabbage, roughly shredded 125g baby spinach For the lemon & garlic breadcrumbs 2 tbsp olive oil 2 garlic cloves, peeled and left whole
5g fresh thyme leaves 2 slices brown bread, blitzed into crumbs (60g) Ω lemon, zested
1 Heat 2 tbsp oil in a deep saucepan over a medium-low heat and fry the leek, celery and garlic for 15 mins, stirring occasionally, until softened and translucent. 2 Add the thyme and crushed chillies (if using), fry for 1 min more, then add the cannellini beans and 100ml water. With a hand blender (or a potato masher), purée or mash two-thirds of the mix until smooth. Add the hot vegetable stock and bay leaf, then simmer for 10 mins. 3 Meanwhile, make the lemon & garlic breadcrumbs. Warm the oil and the whole garlic cloves in a small frying pan over a low heat for 5 mins until the garlic is golden and soft and the oil is fragrant. Add the
thyme leaves and breadcrumbs; season. Fry, stirring continuously, for 3-5 mins until golden and crisp. Remove from the heat and leave to cool slightly. Thinly slice the garlic, then stir back into the breadcrumbs along with the lemon zest. 4 Add the cabbage to the soup pan and cook for 4 mins. Stir in the spinach and simmer for 2 mins more, or until the spinach has wilted and the cabbage is tender. Spoon into bowls, discarding the bay leaf, then scatter with the crispy breadcrumbs to serve. Each serving contains Energy
1269kJ 303kcal 15%
wa rm e
just 90p pe
of the reference intake. See page 105. Carbohydrate 29g Protein 13g Fibre 11g 2 of your 5-a-day; source of protein
i ck Qu nt er
15g 2g 21% 12%
ve r e rs
FOOD | WEEKEND
T OA S T E D B A RL E Y & HONEY TEA Serves 2 Takes 10 mins Cost per serve 10p 30g pearl barley 2 tsp honey squeeze of fresh orange juice, plus 2 thin slices
1 Rinse the pearl barley in a sieve, then rub dry in a clean tea towel. Heat a small frying pan over a medium heat and add the barley. Toast, stirring constantly, for
4-5 mins until deep golden brown and nutty-smelling, then remove from the heat and transfer to a teapot. 2 Pour over 500ml boiling water and stir in the honey. Allow to brew for 3-4 mins until golden, then pour into cups. Add an orange slice and a squeeze of juice to each cup for a little extra zing. Each serving contains Energy
281kJ 66kcal 3%
of the reference intake. See page 105. Carbohydrate 16g Protein 1g Fibre 0g
Any citrus works well here. Try grapefruit or lemon too.
RECIPES GEORGIA LEVY PHOTOGRAPHY TOBY SCOTT FOOD STYLING EMMA JANE FROST PROP STYLING LUIS PERAL
ca ffe e inefree favourit 55
FOOD | WEEKEND
H E A LT H Y B E RRY C RU M B L E F L A PJAC KS Makes 12 Takes 40 mins Cost per serve 20p
225g rolled oats £ ô¨É» Á » Éè Ω tsp baking powder æ tsp salt 3 tbsp clear honey or 80g ÛÉ¢ã ÉôÂ Ûè£ Á «èÁ ££ 80ml rapeseed or vegetable oil £ ô »ÂèãÛ É »ÁÉÂ Û Éè£¨»÷ chopped For the berries 300g frozen mixed berries ãÛÔ » ÁÉÂ ¶è« 2 tbsp clear honey ã ÛÔ ô¨É» Á » Éè 1 V ¨ ã ã¨ Éó Â ãÉ £ Û Ÿ ¢ Â Â »«Â Á ÛÖè ã«Â ô«ã¨ ÂÉÂÛã« ¸ ¸«Â£ Ô Ô 2 D«ö ã¨ É ãÛ £ Éè ã¨ ¸«Â£ ÔÉô Â Û »ã «Â Á«ö«Â£ Éô» /Â Û Ô ã Éô» ô¨«Û¸ ã¨ ¨ÉÂ ÷ É Ûè£ ££ Â É«» ã¨ Â ÔÉè Éó ã¨ ÷ «Â£ « ÂãÛ Â Á«ö ãÉ£ ã¨ ô«ã¨ ôÉÉ Â ÛÔÉÉÂ c ÂÛ¢ ãôÉ ã¨« Û É¢ ã¨ Á«ö ãÉ ã¨ Ô Ô ã«Â Â Ô ÛÛ ÉôÂ Á»÷ ô«ã¨ ã¨ ¸ É¢ ÛÔÉÉÂ ãÉ £«ó Â ó Â » ÷ ¸ ¢É Á«ÂÛ 3 D Âô¨«» Ôèã ã¨ « Û » ÁÉÂ ¶è« ¨ÉÂ ÷ Â ã ÛÔ Éè «Â ÛÁ »» Ô Â Â Û«ÁÁ Éó Á «èÁ »Éô ¨ ã ¢É Á«ÂÛ èÂã«» ã¨« ¸ Â ¶ ÁÁ÷ 4 ]ÔÉÉÂ ã¨ « Û Éó ã¨ ¸ É ã Û ]ã« ã¨ ÂèãÛ ã¨ Éè£¨ ã¨ Á «Â«Â£ É ã Á«ö ã¨ Â Û ãã Éó ã¨ « Û Â ¸ ¢É ÂÉã¨ Ÿ Á«ÂÛ èÂã«» £É» Â > ó ãÉ ÉÉ» ÉÁÔ» ã »÷ «Â ã¨ ã«Â ¢É èãã«Â£ «ÂãÉ Each flapjack contains Energy
890kJ 212kcal 11%
of the reference intake. See page 105. Carbohydrate 26g Protein 4g Fibre 3g Source of vitamin B1, which supports normal energy-yielding metabolism
turates a s n i Low
Treat time ]«»¸÷ ÛÁÉÉã¨ Ûô ã Â Á÷ ã¨ Û ó £ Â ÛÛ ã ÔÉãÛ ôÉ ã¨÷ É¢ Â«£¨ã «Â
BLOOD ORANGE & P I S TAC H I O P O T S Serves 6 Takes 35 mins plus 2 hrs chilling and setting £ É Â Éè £ Ûã Ûè£ »ÉÉ É Â£ Û ÷Éè Â ¶è« ã¨«Â Û»« Û Öè ã 2 oranges zested Á» Â ã«ÉÂ ó £ Â ÉÂ ÂÛ Á«»¸ »ã Â ã«ó £ K ã« Û «Û è«ãÛ £ Ô«Ûã ¨«ÉÛ Éè£¨»÷ ¨ÉÔÔ Á» ÔÉã »Á» Ô» Âã Éè » »ã Â ã«ó
1 Start by making the curd. Mix the É Â Éè £ É¢ ã¨ Ûã Ûè£ Ô«Â ¨ É¢ Û »ã Â ã¨ û Ûã É¢ 1 orange in a saucepan. Slowly whisk in the orange juice over a Á «èÁ ¨ ã ¢É Á«ÂÛ ô¨«Û¸«Â£ ÉÂÛã Âã»÷ èÂã«» ã¨« ¸ Â 2 Y ÁÉó ¢ ÉÁ ã¨ ¨ ã Â ô¨«Û¸ «Â ã¨ Â ã«ÉÂ ã¨ Â ã ÂÛ¢ ãÉ bowl. Leave to cool to room ã ÁÔ ãè ã¨ Â ¢ «£ ã ¢É ã least 2 hrs or overnight. 3 &É ã¨ Á »«Û É Â£ Û»« Û dissolve the remaining caster sugar in 50ml water in a small saucepan and bring to the boil. Add the orange quarter slices in a single » ÷ Â Û«ÁÁ ¢É Á«ÂÛ ã¨ Â ã ÂÛ¢ ãÉ Û¨ ã É¢ ¸«Â£ Ô Ô Â Û ã Û« ¢É ã » Ûã ¨ ãÉ Û ã 4 Put the Oaties in a sandwich bag and bash to crumbs with a rolling Ô«Â ]ã« «Â £ É¢ ã¨ Ô«Ûã ¨«ÉÛ and set aside.
5 t¨«Û¸ ã¨ »Á» ãÉ ÛÉ¢ã Ô ¸Û ã¨ Â ô¨«Û¸ «Â ÁÉÛã É¢ ã¨ Á «Â«Â£ É Â£ û Ûã Û ã Û« 6 cÉ ÛÛ Á » ÛÔÉÉÂ ãÛÔ É¢ ã¨ biscuit mix into 6 glasses and top ô«ã¨ ã ÛÔ ô¨«ÔÔ »Á» ã¨ Â 1 tbsp curd. Repeat the layers to èÛ »» ã¨ «Â£ « ÂãÛ ¢«Â«Û¨«Â£ with curd. Top each pot with a Á »«Û É Â£ Ô« ã¨ Â scatter with the remaining Ô«Ûã ¨«ÉÛ Â É Â£ û Ûã ãÉ Û ó Each serving contains Energy
1666kJ 396kcal 20%
22g 10g 35g 0.1g 32% 48% 39% 2%
of the reference intake. See page 105. Carbohydrate 47g Protein 3g Fibre 2g
WE USED… '»èã Â ¢ Carnation Vegan Condensed Milk Alternative 370ml, £1.70 Ô Á» ô«ã¨ «ãÛ ¢è £÷ Ûô ã óÉè «Û Á ¢ ÉÁ » Â É¢ É ã Â « Éè Â ÔÔ Éó ÷ ã¨ s £ Â ]É « ã÷ ¸ ÷ «Â£ « Âã èÛ ô Û « ¨ creamy Elmlea Plant Double Cream Alternative 270ml, 85p (31p/100ml). /ã Û ÉÂ É¢ ã¨ ÉÂ»÷ vegan cream alternatives that you can ô¨«Ô É Ûã« «ã «ÂãÉ è « Û Â Û è
£2 Make january a big, fat, juicy, plant-based slap in the face Register at veganuary.com/partner/oumph
Eat what you like. Like what you eat.
Shop the range of Like Meat products now in store at Tesco and online at Tesco.com
Tesco’s health ambassador can help you shake up your reper toire in the New Year and get more vegetables onto your plate
So guys, t
£É«Â£ «£ ÉÂ óÉè ã¨«Û E ô w ÷ » ã«Â£ ã¨ ôÉÂ ¢è» ã¨«Â£Û ÷Éè Â É ô«ã¨ èã«¢è» ¨èÁ » ó £ ã » Û Á «Â£ ô¨É» Â£ É¢ É»Éè Û Â ã öãè Û ã¨ Û ã Ûã÷ «Û¨ Û «»»« Âã ô ÷ ãÉ Û¨ ¸ èÔ ÷Éè Ô ãÉ« Â £ ã ÁÉ ó £ «ÂãÉ ÷Éè »«¢ »» ô«ã¨Éèã ¸«Â£ ã¨ Â¸ cÉ ¸« ¸ É / ó èÛ ÉÂ É¢ Á÷ ¢ óÉè «ã ã ¨Â«Öè Û ¨ «Â£ ó £ «Â ÷ Ô Â ãÉ ÁÔ èÔ ã¨ óÉè «Â ã Ûã÷ ¨«»»« ã¨ ã Ô ¸Û «Â ô¨ÉÔÔ«Â£ É¢ ÷Éè ÷ / ó »ÛÉ £«ó Â ÷Éè £Â »÷ è»« Éô Û » ¢ «ãã ã ô«ã¨ ãô«Ûã Â èÂ ¨ É¢ » ó ô ÷Û ãÉ ÉÉÁÔ¨ ãÉ ÷Éè ó ££« Û« Û c èÛã Á ô«ã¨ ¶èÛã ¢ ô Û÷ «ã«ÉÂÛ ÷Éè »» Â » ¶É÷ «Â ã¨ ó ÷ ÷ «£ »Éó
WE WANT TO SEE WHAT win! YOU’VE BEEN COOKING! For your chance to win a signed copy of Jamie’s new book, 7 Ways, plus an online class voucher for the Jamie Oliver Cookery School, share your version of one of Jamie’s exclusive Tesco recipes from tes.co/jamieoliver on Instagram with #TescoandJamie and #TescoJamieChallenge. Opens 00:01 on 6 January 2021. Closes 23:55 on 27 January 2021. UK only, 18+. For full terms and conditions, visit tes.co/tescojamiechallenge. 59
CAULIFLOWER & CLEMENTINE COUSCOUS SALAD why jamie loves it
This beautiful salad of gnarly è»« Éô ¢ Û¨ ÉÁ Û É¢ » Á Âã«Â Â Á«Âã Â Âèãã÷ ã ¨«Â« ÛÛ«Â£ Á ¸ Û «»»« Âã veggie Á «Â É Û« Serves 2 Takes 35 mins Cost per serve £1.01 Ω a head of cauliflower (400g) olive oil 4 clementines 15g fresh mint 20g mixed unsalted nuts (such as almonds, cashew nuts, hazelnuts, walnuts, pecans) 150g wholewheat couscous red wine vinegar extra virgin olive oil 1 tbsp tahini 2 tbsp natural yogurt 1 tbsp harissa
1 Preheat the oven to gas 6, 200°C, fan 180° ¸ ã¨ è»« Éô «ÂãÉ ÛÁ »» É ãÛ Â ¨è ¸ ÉÂãÉ » £ ¸«Â£ ã ÷ ô«ã¨ Â÷ Â« » ó Û Û ó«Â£ ã¨ Ûã »¸ cÉÛÛ ô«ã¨ Ω tbsp É»«ó É«» Ô«Â ¨ É¢ Û Û »ã Â » ¸ Ô ÔÔ Â ÛÔ» Û¨ É¢ ô ã èÂã«» ó Â»÷ É ã YÉ Ûã ¢É Á«ÂÛ É èÂã«» £É» Â Â £Â »÷ 2 D Âô¨«» É Û »÷ £ ã ã¨ Ûã »¸ Â Ôèã ãÉ ÉÂ Û« V » Â Û»« » Á Âã«Â Û Â »÷ ¨ÉÔ ã¨ Á«Âã leaves, reserving the baby ones for » ã Â Û¨ ã¨ ÂèãÛ èÛ«Â£ Ô Ûã» Â ÁÉ ã 3 Put the couscous in a heatproof Éô» Ô«Â ¨ É¢ Û »ã Â Ô ÔÔ ¶èÛã Éó ô«ã¨ É«»«Â£ ¸ ãã» ô ã Éó Â Û ã Û« ¢É Á«ÂÛ Squeeze the juice of the remaining » Á Âã«Â Û «ÂãÉ ÛÁ »» Éô» ô«ã¨ Ω ã ÛÔ ô«Â ó«Â £ Â ã ÛÔ extra virgin olive oil, then season. 60
jamie’s tip Broccoli works just as well in this versatile salad. You could also swap the tahini for a smooth peanut butter. 4 cÉ Á ¸ ã¨ Á÷ ÛÛ«Â£ Á«ö ã¨ ã ¨«Â« ÷É£è ã Â ã ÛÔ ô«Â ó«Â £ «Â ÛÁ »» Éô» Â Û ÛÉÂ &»è èÔ ã¨ ÉèÛ ÉèÛ ã¨ Â ¢É» ã¨ Éè£¨ ã¨ £ ã è»« Éô Ûã »¸ ¨ÉÔÔ Á«Âã Â ã¨ » Á Âã«Â ÛÛ«Â£ c«Ô ÉÂãÉ » £ Û ó«Â£ platter. Lay over the clementine Û»« Û «ûû» Éó ã¨ ã ¨«Â« ÛÛ«Â£ Â ã¨ ¨ «ÛÛ Â£ ã¨ è»« Éô «Â ã¨ Á« » É¢ ã¨ «Û¨
ã¨ Â Û ãã Éó ã¨ ÂèãÛ Â Û ó ÷ Á«Âã » ó Û »« «ÉèÛ Û ó ¨Éã É É» Each serving contains Energy
2278kJ 545kcal 27%
20.4g 3.3g 16.8g 1.2g 29% 17% 19% 20%
of the reference intake. See page 105. Carbohydrate 73.8g Protein 19.1g Fibre 10.8g High in vitamin C, which supports the normal function of the immune system
SUPERCHARGE YOUR SIDES Quick and easy to knock ãÉ£ ã¨ ã¨ Û Û«ÁÔ» ¢» óÉè £ Â ãÉ Û ô«»» Á ¸ your veg sides really sing
why jamie loves it
1. BRILLIANT BREADCRUMBS Finish veg bakes or salads with toasted breadcrumbs for added crunch.
Riffing off an egg on toast/quiche kinda vibe, this eggy bread bake is totally unique but utterly delicious
CHEESE & SPINACH BAKED FRITTATA Serves 4 Takes 45 mins Cost per serve £1.44 2 onions olive oil 400g tin cannellini beans 220g bag baby spinach red wine vinegar 4 slices brown bread (190g total) 8 large free-range eggs 30g fresh parsley, chives or dill 40g Cheddar 320g ripe cherry tomatoes extra virgin olive oil 1 lemon (optional)
1 Preheat the oven to gas 7, 220°C, fan 200° V » Â Â »÷ Û»« ã¨ ÉÂ«ÉÂÛ V» Á ÂÉÂ Ûã« ¸ Éó ÂÔ ÉÉ¢ ¢ ÷«Â£ Ô Â ÉÂ Á «èÁ ¨ ã ô«ã¨ ãÛÔ É»«ó É«» Â ÉÉ¸ ã¨ onions for 10 mins, stirring regularly. «Â Â «ÂÛ ã¨ ÂÛ ã¨ Â ã«Ô «ÂãÉ ã¨ Ô Â »ÉÂ£ ô«ã¨ ã¨ ÛÔ«Â ¨ ÉÉ¸ ¢É Á«ÂÛ èÂã«» ô«»ã ã¨ Â Û ÛÉÂ ô«ã¨ Û Û »ã Â » ¸ Ô ÔÔ «ûû» «Â ã ÛÔ ô«Â ó«Â £ Â ÁÉó ãÉ Ô» ã 2 D Âô¨«» ãÉ Ûã ã¨ èÂã«» »«£¨ã»÷ £É» Â ã ã¨ ££Û «Â » £
2. VIBRANT VINEGARS
Éô» ô«ã¨ Ô«Â ¨ É¢ Û Û »ã Â black pepper. Finely chop the herbs Â Â »÷ £ ã ã¨ ¨ reserving a little of both for the ãÉÔ &É» «ÂãÉ ã¨ ã Â ££Û ô«ã¨ the bean mixture. 3 t«Ô Éèã ã¨ Ô Â Â «ûû» «Â 1 tsp olive oil, then place on a Á «èÁ ¨ ã Â£ ã¨ ãÉ Ûã «Â one layer on the bottom of the pan, èãã«Â£ Â ÛÖè Û¨«Â£ «ã ÛÉ ã¨ ã «ã »» ãÛ Â« »÷ »»Éô ã¨ ãÉ Ûã ãÉ Û«ûû» Â ¢ ÷ »«ãã» ¢É ÔÉè «Â£ «Â ã¨ ££ Á«öãè ã¨ Â Û ãã ô«ã¨ ã¨ Á «Â«Â£ £ ã ¨ ÉÉ¸ ¢É Û Û ¢É ã ÂÛ¢ «Â£ ã¨ Ô Â ãÉ ã¨ Éó Â ãÉ ¸ ¢É Á«ÂÛ É èÂã«» £É» Â «Û Â Â Û ã 4 D Âô¨«» Öè ã É ¨ »ó ã¨ ãÉÁ ãÉ Û Ô Â «Â£ ÉÂ ã¨ « Û«û «ûû» ô«ã¨ ãÛÔ ¨ É¢ ô«Â ó«Â £ Â öã ó« £«Â É»«ó É«» Â Û ÛÉÂ ã¨ Â ãÉÛÛ ô«ã¨ ã¨ Á «Â«Â£ ¨ Û ]»« ã¨ ¢ «ãã ã Éèã ÉÂãÉ Û ó«Â£ É èã «ÂãÉ ô £ Û Â »÷ grate over a little lemon zest, if using, Â Û ó ô«ã¨ ã¨ ãÉÁ ãÉ Û » Â » ÁÉÂ ô £ Û ¢É ÛÖè û«Â£ Éó
Decant into a spray bottle and spritz onto veg during roasting for an extra flavour dimension.
3. PUNCHY PASTES Mix curry paste with yogurt and rub all over veg before grilling to perfection.
4. ZINGY CITRUS Add the zest or a squeeze of juice to really lift and finish any veggie side.
5. FRESH HERBS Pick, bash and mix with olive oil and lemon juice to make a simple dressing for any veg.
Each serving contains Energy
1876kJ 448kcal 22%
20.7g 6.0g 10.0g 1.8g 30% 30% 11% 30%
of the reference intake. See page 105. Carbohydrate 34.8g Protein 29.1g Fibre 10.8g High in protein, which supports the maintenance of muscle mass
The secret to this veg-packed chilli «Û ÷ ¨ «Â£ »» ã¨ ó £ Ûã ÛÉ ÷Éè £ ã »Éó »÷ ÛÁÉ¸÷ óÉè right from the get go. Perfect for batch-cooking or doubling up to feed a crowd. Serves 4 freeze chilli only Takes 1 hr 15 mins Cost per serve £1.61 2 corn on the cobs 100g bunch spring onions 4 garlic cloves 750g sweet potatoes 2 x 400g tins black beans 2 heaped tsp Cajun seasoning 1kg ripe tomatoes 150g self-raising flour, plus extra for dusting red wine vinegar
add 80ml of water and mix into a Éè£¨ ã¨ Â ¸Â ÉÂ Éè dusted surface for 2 mins. Divide the dough into 4 balls and roll out into 15cm rounds. Place a dry non-stick frying pan on a high heat Â ¢ ÷ ã¨ ã Û ÉÂ ã ã«Á for 1-2 mins each side, or until charred on one side and bubbling on the other, stacking them up in a tea towel as you go. 4 For the salsa, cut the charred corn É ã¨ É Â Â »÷ ¨ÉÔ ô«ã¨ ã¨ white parts of the spring onions and remaining tomatoes. Mix in a bowl with 2 tbsp red wine vinegar and a pinch of salt and pepper. Fold the salsa through the chilli and serve with ã¨ ô Á ã Û ¢É èÂ¸«Â£ Each serving contains Energy
2201kJ 523kcal 26%
9.0g 1.4g 18.5g 1.7g 13% 7% 21% 28%
of the reference intake. See page 105. Carbohydrate 89.3g Protein 18.6g Fibre 20.8g Source of folic acid, which supports the reduction of tiredness and fatigue
2020 JAMIE OLIVER ENTERPRISES LTD, PHOTOGRAPHY MATT RUSSELL JAMIE PORTRAIT ©2020 JAMIE OLIVER ENTERPRISES LTD, PHOTOGRAPHY ELLA MILLER
why jamie loves it
1 Place the corn on the cobs in a large, dry non-stick frying pan on a high heat and gently char for 5 mins. Trim the spring onions and peel the garlic cloves, add to the pan and cook for a further 5 mins, turning occasionally, until everything is nicely charred, then remove to a board. Scrub and roughly chop the sweet potatoes, then add to the pan and cook for 10 mins until nicely charred. 2 Put the garlic in a blender with the green parts of the spring onions, 1 tin of black beans (juice and all), the Cajun seasoning and a pinch of black pepper, then blitz until smooth. Roughly chop most of the tomatoes, reserving a handful for later, then add to the blender and blitz again. Tip over the sweet potatoes, along with the remaining tin of beans, and simmer on a medium heat for 15 mins, or until thickened, stirring occasionally. Loosen with splashes of water, if needed. 3 D Âô¨«» Ôèã ã¨ Éè «Â large bowl with a pinch of sea salt,
MY SMOKY VEGGIE CHILLI
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FOOD | WEEKEND
* Calculated using ingredients used, excluding anything left over, based on online prices at the time of going to press, which are subject to change
Warm up with these slow-cooked dishes packed with Indian-inspired flavours
FEAST FOR 6 ...for under ÂŁ4 a head*
Turn over for the recipes 65
COOKâ€™S TIP Short on freezer space? Swap out the Indian-inspired base mix for 1 chopped onion, 2 chopped garlic cloves, a chopped 2cm piece ginger and 1 chopped red chilli.
S l o w - c o o ke d c h i c ke n ko r m a
COOK THE COVER
MAKE A (SIMPLE) MEAL OF IT Cook the korma and cauli curry in the oven together while you prepare the kachumber and raita and fry the flatbreads. Flatbreads can be cooked ahead and kept warm in foil. Turn the oven down after removing the korma and cauli curry, and bake the rice pudding while eating the main course. 66
Cauliflower & p otato curr y
FOOD | WEEKEND
SLOW-COOKED C H I C K E N KO RM A Serves 6 Takes 1 hr 30 mins Cost per serve £1.35 1 tbsp vegetable oil £ Ô ¸ ¨« ¸ Â ã¨«£¨ »» ãÛ ¨ »ó £ ¢ Éû Â /Â « Â «ÂÛÔ« Û Á«ö £ ¶ ¸É Á Ô Ûã £ ã«Â ¨« ¸Ô Û «Â ¨ »¢ £ Âã»÷ èÛ¨ ã ÛÔ ãÉÁ ãÉ Ôè ¨« ¸ Â ÛãÉ ¸ ÔÉã Á èÔ ãÉ Á» £ èãã Âèã ÛÖè Û¨ Ô » Â èã «ÂãÉ Á « ã ÛÔ £ ãÉ Ûã ¸ »ÁÉÂ Û £ Ûè»ã Â Û É «Û«ÂÛ £ ¢ Û¨ É « Â Éè£¨»÷ ¨ÉÔÔ
1 Preheat the oven to gas 6, 200°C, fan 180°C. Heat the oil in a large, ovenproof frying pan over a medium heat and fry the chicken for 5-10 mins until golden. Remove from the pan; set aside. 2 Add the base mix to the pan and cook for 5 mins. Stir in the korma paste and cook for 2 mins. Stir in the chicken, chickpeas, tomato purée, stock and squash; season. Transfer to the oven and cook for 20 mins. Reduce the oven to gas 4, 180°C, fan 160°C and cook for a 40 mins until the chicken and squash are tender. Top with the almonds, sultanas and coriander to serve. Each serving contains Energy
1482kJ 353kcal 18%
17g 5g 13g 1.5g 25% 23% 14% 25%
of the reference intake. See page 105. Carbohydrate 24g Protein 24g Fibre 6g 1 of your 5-a-day; high in protein
C AU L I F L O W E R & P O TAT O C U RRY Serves 6 Takes 1 hr 20 mins Cost per serve 91p » £ è»« Éô èã «ÂãÉ Ûã ¸Û Éèã Á ã¨« ¸ » ó Û Û ó £ Â ô ÔÉã ãÉ Û ¨ »ó 2 tbsp vegetable oil
ãÛÔ £ ÉèÂ ãèÁ « ãÛÔ Á «èÁ è ÷ ÔÉô £ ¢ Éû Â /Â « Â «ÂÛÔ« Û Á«ö ãÛÔ £ Á Á Û » Á» Ô ÛÛ ã ó £ ã » ÛãÉ ¸ ÔÉã Á èÔ ãÉ Á» £ ¢ Éû Â ô¨É» » ¢ ÛÔ«Â ¨ £ ¢ Û¨ É « Â ¨ÉÔÔ ¨«»»« ¨ÉÔÔ »«Á èã «ÂãÉ ô £ Û ãÉ Û ó
1 Preheat the oven to gas 6, 200°C, ¢ Â Ÿ Vèã ã¨ è»« Éô è»« Éô » ó Û Â ÔÉã ãÉ Û «Â lipped oven tray (40 x 28 x 2cm). Combine 1 tbsp oil, the turmeric and 1 tsp curry powder in a small bowl; season. Brush over the top Û« É¢ ã¨ è»« Éô Â potatoes. Roast for 20 mins, then remove from the tray and set aside. 2 Meanwhile, heat the remaining oil in a frying pan and fry the Indianinspired base mix for 5 mins over a medium heat. Add the remaining curry powder and garam masala and cook for 1 min. Tip into a blender, add the passata and stock, then blitz until smooth. Pour back into the pan over a medium heat, add the spinach and season; cook for 5 mins until the spinach has wilted. 3 Pour the sauce into the tray that was used to roast the veg. Put ã¨ è»« Éô Â ÔÉã ãÉ Û ÉÂ top, golden side up, and cook for 35-40 mins. Scatter with coriander and chilli; serve with lime wedges. Each serving contains Energy
580kJ 138kcal 7%
For the raita £ Â ãè » ÷É£è ã è èÁ Â »÷ ¨ÉÔÔ ãÛÔ èÁ«Â Û Û ãÉ Ûã èÛ¨ » ÁÉÂ ¶è«
É £ ã Â £ Âã»÷
1 Vèã ã¨ Û »¢ «Û«Â£ Éè ÷É£è ã 1 tbsp oil, garlic and coriander in a bowl; season. Mix until it forms a »» ã¨ Â ã«Ô ÉÂãÉ »«£¨ã»÷ Éè surface and knead for 3-4 mins until smooth. Return to the bowl, cover with a tea towel and leave for 15 mins to rest. 2 Divide the dough into 6 equal pieces and roll out on a lightly Éè Ûè ¢ ãÉ Á ÉèÂ Û Heat a frying pan over a high heat, èÛ¨ ¨ ã ô«ã¨ »«ãã» É«» and fry for 1-2 mins each side until golden and slightly risen. Cover to keep warm and repeat with the Á «Â«Â£ É«» Â ã Û 3 Meanwhile, mix together the raita ingredients in a small bowl; season. ] ó ô«ã¨ ã¨ ã Û Each serving contains Energy
1352kJ 320kcal 16%
9g 3g 12% 14%
of the reference intake. See page 105. Carbohydrate 54g Protein 10g Fibre 3g High in protein; source of calcium
K AC H U M B E R S A L A D Serves 6 Takes 5 mins Cost per serve 21p
» £ ãÉÁ ãÉ Â »÷ ¨ÉÔÔ ÛÁ »» ÉÂ«ÉÂ Â »÷ ¨ÉÔÔ è èÁ Â »÷ ¨ÉÔÔ » ÁÉÂ ¶è« £ ¢ Û¨ É « Â Â »÷ ¨ÉÔÔ
of the reference intake. See page 105. Carbohydrate 15g Protein 6g Fibre 4g 2 of your 5-a-day; source of protein
G A RL I C & C O RI A N D E R F L AT B RE A D S W I T H R A I TA
Mix all the ingredients together and season.
Serves 6 Takes 30 mins Cost per serve 84p £ Û »¢ «Û«Â£ Éè Ô»èÛ öã ¢É èÛã«Â£ £ Â ãè » ÷É£è ã
2 tbsp vegetable oil £ »« »Éó Â »÷ ¨ÉÔÔ £ ¢ Û¨ É « Â ¨ÉÔÔ
Each serving contains Energy
48kJ 11kcal 1%
of the reference intake. See page 105. Carbohydrate 2g Protein 1g Fibre 1g High in protein
For more Indian-inspired recipes, visit tesco.com/recipes
FIND THE 40g FRONT OF STORE AND THE 55g IN THE WELLNESS AISLE
FOOD | WEEKEND
BEER MATCH Garlic & coriander f l a tb r e a d s w i th r a i t a p 67
Clean, crisp and refreshing, Kingfisher Premium Lager Beer 650ml, £2* (31p/100ml), is the perfect partner to Indian food. *
Any 3 for £5 promotion on selected beers * Á» Á» É ó »« èÂã«» D ¨
Kachumber s a l a d p 67
Price excludes Scotland and Wales
FOOD | WEEKEND
SLOW-COOKED RI C E P U D D I N G Serves 6 Takes 1 hr 5 mins Cost per serve 61p
DEREK SAYS Swap out the dairy and add extra coconut milk for a wicked vegan pud.
150g pudding rice 400ml tin coconut milk 500ml semi-skimmed or whole milk 60g caster sugar 6 cardamom pods, seeds removed and crushed (optional) 425g tin mango slices, drained and diced 1 lime, zested and juiced £ ãÉ Ûã ¸ »ÁÉÂ Û
1 Preheat the oven to gas 1, 140°C, fan 120°C. Put the pudding rice in 70
For more rice pudding recipes, visit tesco.com/recipes
a pan over a low-medium heat with the coconut milk, milk, sugar and cardamom (if using). Simmer gently for 10 mins. Transfer to a 1.3ltr baking dish and bake for 40 mins or until the rice is tender. Set aside for 10 mins to cool slightly. It will look a little loose when you remove it from the oven but will thicken as it cools. 2 Spoon into serving bowls and top with the diced mango and lime zest. Squeeze over a little lime juice and top with the almonds to serve. Each serving contains Energy
1339kJ 321kcal 16%
16g 12g 19g 0.2g 22% 59% 21% 3%
of the reference intake. See page 105. Carbohydrate 41g Protein 6g Fibre 1g
RECIPES HANNAH YEADON PHOTOGRAPHY GARETH MORGANS FOOD STYLING JENNA LEITER PROP STYLING LUIS PERAL
The rice pudding can be made up to 1 day ahead and kept in the fridge
THE WEEKEND STARTS HERE You can still enjoy ice cream in winter… even in Veganuary!
Cornetto Made With Soy and Gluten Free 4 x 90ml, £2 (50p each)
Served on a vegan Wicked Kitchen Double Trouble Chocolate Cookie 4-pack, £1.50 (38p each)
It’s a classic, but not as you might know it! Crunch through the chopped hazelnuts and chocolatey toppings to reach the vanilla soy ice cream packed into the crispy, gluten-free chocolate-lined wafer cone. Who can wait for summer when these are this good?
Røar Hazelnut H l Chocolate Cookie Plant-Based Ice Cream 500ml, £5 (£1/100ml)
This Veganuary, unleash your tastebuds and go wild! Plant-based, delicious and ethically sourced, this ice cream is full of handpicked raw salted hazelnuts and chocolate cookie pieces. Serve a scoop on a warmed doublechoc vegan cookie* for a decadent dessert.
Ben & Jerry’s Cookies On Cookie Dough Non-Dairy Ice Cream 465ml, £4.50 (97p/100ml)
Press play on a binge-worthy box set and settle back with a bowl of caramel-flavoured dairy-free ice cream packed with gooey cookie dough and chocolatey chunks. Made with almonds and Fairtrade sugar, cocoa and vanilla, it’s the perfect choice for, ahem, chilling.
Magnum Vegan Almond 3 x 90ml, £3.50 (£1.17 each)
There’s an oh-so-satisfying crack when you bite into the thick vegan chocolate and sink your teeth into the velvety vanilla vegan ice cream. What’s more, there’s a feel-good factor in knowing it is made with the highest quality cocoa beans, certified by the Rainforest Alliance.
Golden touch Á ó
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WHIP UP A MARINADE
c¨ ¨« ¸ Â «Â ã¨«Û ãÉÁ ãÉ ÛÔ £¨ ãã« «Û¨ «Û Á «Â ã «Â É»«ó É«» » Â ô«ã¨ » ÁÉÂ ¶è« ÉÛ Á ÷ ã¨÷Á Â ¨«»»« ô¨« ¨ ãÉ£ ã¨ «Â¢èÛ ã¨ ¨« ¸ Â ô«ã¨ óÉè Â ¸ Ô «ã Ûè è» Âã K»«ó É«» «Û »ÛÉ ¸ ÷ «Â£ « Âã ¢É ã¨ » ÛÛ« ãÉÁ ãÉ Û è «Â£ ôÉÂ ¢è» Ôã¨ É¢ óÉè BAKE WITH IT
K»«ó É«» «Û Â ÛÛ Âã« » «Â£ « Âã «Â Éè ¢ è«ã÷ £ Ô ¢É « ô«ã¨ ÉÛ Á ÷ «Ô hÛ ã¨ É«» ãÉ Â « ¨ ã¨ Éè£¨ £ Â ÉèÛ ô«ã¨ ÷Éè ÔÉè Â «ûû» ÁÉ ÉÂ ãÉÔ É¢ ã¨ ¢ Û¨»÷ ¸ »É ¢ ãÉ Â«Û¨ ]Ô «Â¸» ô«ã¨ Û Û »ã Â Û ó ô Á ô«ã¨ É«» Â »Û Á« ó«Â £ ãÉ «Ô MAKE A DRESSING
'«ó ô«Âã Û » Û ÔÔ » ô«ã¨ ¢ è«ã÷ É»«ó É«» ÛÛ«Â£ c ÷ ã¨ ã«É Ô ãÛ É«» ãÉ Ô ã ó«Â £ É¢ ÷Éè ¨É« Â èÛ ãÉ ÛÛ «ãã » ¢ Û » ô«ã¨ É Ûã ô »ÂèãÛ É Â£ Û £Á ÂãÛ ¨« É ÷ Â ô ã ÛÛ You can find the full recipes for each of these ideas at tes.co/oliveoil
A HANDY HELPER t«ã¨ »«£¨ã Ûè ã» óÉè Napolina Olive Oil 500ml, £2.50 (50p/100ml), is a Öè »«ã÷ É»«ó É«» Á ¢ ÉÁ É»«ó Û £ ÉôÂ «Â ã¨ D «ã Â Â £«ÉÂ c¨«Û ö« » »» ÉèÂ «Û « » ¢É ó ÷ ÷ ÉÉ¸«Â£ ¢ ÉÁ Ô Ûã ãÉ Û » Û Â «ÛÉããÉÛ
FOOD | WEEKEND
How we celebrate Burns Night We asked Kirsty and Fenella from The Seafood Shack how they’ll be celebrating on 25 Januar y WHAT DOES BURNS NIGHT MEAN TO YOU? I don’t think we’ve ever gone a Burns Night without doing something to celebrate. It’s a great reason to get together, play bagpipes, wear tartan and obviously enjoy a wee whisky or two in Scottish poet Robert Burns’ honour.
WHAT DO YOU EAT? Haggis is the obvious choice for dinner, but what about lunch? We make the most of any celebration, so love having a Burns lunch. Cullen skink is a
thick, creamy smoked haddock and potato soup, a speciality from Cullen in Moray and one of the most popular dishes at the Shack. See p74 for the recipe – there are plenty more in our book, The Seafood Shack: Food and Tales from Ullapool.
WHAT ARE YOUR TRADITIONS?
W make HUGE We pans of Cullen skink at the Shack and can get through three within hours. By the last few portions, the soup is so lovely and thick that a spoon sticks upright in it, and these pots of goodness are always requested by the localss
Kirsty Scobie and Fenella Renwick, from The Seafood Shack in Ullapool, Ross and Cromarty
We all wear something tartan. Normally it would be a full-on Ô ã÷ ã¨ «Â¸Û Éô ã¨ music comes on and we’ll ceilidh dance. It’s a great night to connect back to your roots. 73
FOOD | WEEKEND
1 Heat the butter and oil in a large saucepan over a medium-low heat. Stir in the onions, celery and leeks and sweat for 10-15 mins until soft and translucent. The longer you sweat it down, the sweeter and tastier your soup will be. Stir frequently to prevent sticking. 2 Add the bay leaf, lemon juice, hot sauce and plenty of black pepper, ã¨ Â èÁ » «Â ã¨ Û¨ ÛãÉ ¸ cube; cook for 5 mins more. 3 Stir in the potatoes and cook for 5-10 mins (to release the starch for a thick soup). Add about 1ltr boiling water, so the veg is completely
covered, then simmer over a medium heat until the potatoes are cooked (about 15 mins). Add a little water if needed – the veg should be covered by liquid at all times. 4 Add the haddock, reduce the heat to low and cook for 5 mins until it breaks up. Pour in the cream and season to taste. Simmer over a
very low heat for a further 10 mins for a thicker soup. Spoon into bowls and scatter with chives to serve, if you like. Each serving (with single cream) contains Energy
1450kJ 346kcal 17%
20g 11g 28% 57%
of the reference intake. See page 105. Carbohydrate 25g Protein 19g Fibre 3g
TIME TO CELEBRATE
‘The Burns Night ceilidh was one of the rare times I’d get to eat homemade stovies and cranachan, so it always felt really special. Since moving south, I’ve not yet found the same kind of community celebration but I still mark it with food and friends.’ Liesl, Tesco magazine reader, London
‘We’re Scots, but my brother’s wife is Australian, so now we combine Burns Night with Australia Day – haggis to start for Scotland, then lammingtons and Pavlova to finish for Australia, with plenty of meat in between for both!’ Steve, Tesco magazine reader, Northamptonshire
926 people shared haggis, neeps and tatties at the biggest ever Burns Night supper, held in Edinburgh last year*
50g salted butter 1 tbsp vegetable or rapeseed oil 3 onions, diced 1 celery stick, diced 2 leeks, diced 1 bay leaf Ω lemon, juiced 5 dashes hot sauce, such as Tabasco Û¨ ÛãÉ ¸ è èÁ » 800g Maris Piper potatoes, peeled and diced into 2.5cm pieces ÛÁÉ¸ ¨ É ¸ »» ãÛ Â÷ ÉÂ Û removed 500ml single cream (or double cream for the traditional full-fat version) fresh chopped chives, to serve (optional)
RECIPE ADAPTED FROM THE SEAFOOD SHACK: FOOD & TALES FROM ULLAPOOL, KITCHEN PRESS PHOTOGRAPHY TOBY SCOTT FOOD STYLING LUCY O’REILLY PROP STYLING AGATHE GITS Source: Guinness World Records
Serves 8 Takes 45 mins Cost per serve £1.44
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Canine Cared For
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Make sure your dog is cared for with a Canine Care Card from Dogs Trust You’ve always done what you can to protect your four-legged friend, and that shouldn’t change when life does. With a Canine Care Card, you won’t have to worry about what’s next for them, because Dogs Trust will look after and rehome them at one of our 20 rehoming centres across the UK.
dogstrust.org.uk/ccc Email: firstname.lastname@example.org Call us directly: 020 7837 0006
Apply online now to get your FREECanine Care Card at: Please quote “334671”, or complete the coupon below:
Please send me a Dogs Trust Canine Care Card application form (Please fill out in block capitals) Title
Surname Address 334671
Please send this coupon to: Freepost RTJE-SXGL-BEEJ, Dogs Trust, Moulton House, 10 Pond Wood Close, Northampton, NN3 6DF (No stamp required.) N.B. Service only available for residents of the UK, Ireland, Channel Islands & Isle of Man.
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Brassicas Also known as cruciferous veg, they’re hear ty, budget-friendly and versatile
WORDS BRYONY BOWIE PHOTOGRAPHY GARETH MORGANS FOOD STYLING EMMA JANE FROST PROP STYLING TAMZIN FERDINANDO
HOW TO STORE Most brassicas will keep for a week in the fridge, although tightly packed cabbages (such as red) will stay fresher even longer. Broccoli has a shorter shelf life so is best used quickly; after three days it can begin to yellow and wilt. Don’t store near bananas – this will hasten the process.
BROCCOLI ¢ Á«»÷ ¢ óÉè «ã É É»« «Û versatile and easy to prepare. The stalk is also edible, although «ã Û ãÉè£¨ ã¨ Â ã¨ É ãÛ ã «Á ã¨ £ Û ã¨ Â Â »÷ dice and cook along with the É ãÛ Û Ô ÷Éè «Ô TRY Adding to pasta or noodle dishes, or roasting for salads.
HOW TO COOK These ó £ ã » Û Â ã ¢ ÉÁ ¶èÛã brief cooking, especially if ÷Éè É«»«Â£ É Ûã Á«Â£ Overcooking results in a Ûè»Ô¨è ÉèÛ ã Ûã Â ÛÁ »» which is often what puts Ô ÉÔ» É ÛÔ ÉèãÛ Â cabbage. They can also be stir-fried or roasted.
CURLY KALE c¨«Û ¨ ÷£ Â ¨ Û Â¶É÷ ÔÉÔè» «ã÷ ÉÉÁ «Â Âã years due to its nutritional ÉÂã Âã Ô £ «ã Û ÛÉè É¢ ó«ã Á«Â Â «Û ¨«£¨ «Â ó«ã Á«Â Â ¢É»« « >ÉÉ¸ out for cavolo nero too (p10). TRY Roasting with oil, a little Û »ã Â ¨«»»« ¸ Û Û ÛÂ ¸
PAK CHOI Also called bok choy, the crunchy stalks of this Asian cabbage have a crisp texture Â Ûè ã» £ óÉè The leaves, which cook ÁÉ Öè« ¸»÷ ã Ûã Û«Á«» to spring greens. TRY Adding to stir-fries or Û » Û É «Â ¸ ] ÂÉ Û tofu ramen on p40.
DID YOU KNOW…? Most brassicas are rich in vitamin C per 100g and are also a source of folic acid per 100g.
FOOD | KNOW-HOW
CAULIFLOWER D èÔ É¢ Á÷ »ÉÛ ¸Â«ã Éô è Û »» è Û ã¨«Û ó Û ã«» ó £ ¨ Û Á«» óÉè ã¨ ã «Âã ÂÛ« Û ô¨ Â É Ûã Its leaves are also edible and can be blanched or baked. TRY D «Â ã«Â£ É ãÛ «Â spiced yogurt, then roasting. Or try the curry on p67.
BRUSSELS SPROUTS c¨ Û «ó«Û«ó Á«Â« ãè greens have a slightly sweet, nutty taste. Don’t cut a cross «Â ã¨ Á ¢É ÉÉ¸«Â£ ã¨«Û ÉÂ»÷ » ãÛ ô ã «Â Â Á ÂÛ ã¨ ÛÔ ÉèãÛ ÉÁ ÁèÛ¨÷ TRY ]¨ «Â£ Â «Â£ ãÉ a stir-fry with garlic, ginger and sesame oil.
KALETTES A recent addtion to the ÛÛ« ¢ Á«»÷ ¸ » ãã Û a hybrid of kale and sprouts. They have a sweeter taste than ¸ » Â ÉÉ¸ ÁÉ Öè« ¸»÷ than sprouts, or you can eat ã¨ Á ô «¢ ÷Éè »«¸ TRY ]ã Á«Â£ É É Ûã«Â£ ô«ã¨ Û¨. Find a recipe at tes.co/ É Ûã ¸ » ãã Û
SAVOY CABBAGE Sweet and earthy, this crinkly cabbage is a winter favourite. The darker outer leaves have Ûã ÉÂ£ óÉè Â ã ¸ slightly longer to cook. TRY Adding to stews or curries, or rolling to enclose a mix of rice, mince and spices.
DEREK SAYS ‘I love charring green veg like sprouts, broccoli and pak choi to add an extra depth of Âèãã÷ óÉè
FOOD XXXX ||XXXXXXXX KNOW-HOW VERSION
Food for thought
We all know veg is good for you, but did you know eating plants is also good for the Ô» Â ã Â ÷Éè è £ ã
3 WAYS TO… tKY< DKY s ' /EcK wKhY / c Pack in pulses When making dishes such as spaghetti É»É£Â Û Ûô«ã ¨ ÛÉÁ É¢ ã¨ Á«Â ¢É » Âã«»Û c¨ ÷ ÉÂã «Â Ô Éã «Â Â Â Â ÉèÂã ãÉô Û É¢ ÷Éè ÷ Go big on hearty veg They are «»»« Âã ã ÛÉ «Â£ óÉè Â «Â£ É»Éè Â ãÉ Á »Û c ÷
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tKY ] JO WOODERSON V,KcK'Y V,w TOM REGESTER VYKV ]cw>/E' REBECCA NEE *]Éè ] « Â D £ É £ **]Éè
acking your meals with veg ¨ Û ¨è£ ÷ É¢ Â ãÛ because vegetables are full of essential vitamins, minerals and «Â Ôè»Û Û Â ÂÛ Â you’ve got a great source of protein ãÉÉ ãã Ûã«»» ã«Â£ Ô» Âã Û foods is often cheaper than cooking Á ã Û «Û¨ Û «£ ô«Â ¢É ÷Éè ô ¸»÷ ¢ÉÉ è £ ã Ô»èÛ it can be as satisfying and even ÁÉ »« «ÉèÛ ã¨ Â Á ã èã ã¨ ã Û ÂÉã »» £ Éô«Â£ ó £ ¨ Û been found to have a much lower «ÁÔ ã ÉÂ ã¨ Âó« ÉÂÁ Âã Farming animals for meat and dairy (with the crops grown to feed them) requires far more water and land than producing vegetables* Â eating less meat could lower your food carbon footprint by 46%** You don’t have to go vegan to Á ¸ « Â ¶èÛã ã ÷«Â£ Á ã ¢ DÉÂ ÷Û Û «£¨ã Â ¨ »Ô Â ãÉ Á ¸ è «Â£ ã¨ meat in your diet even easier, Tesco is committed to increasing its range É¢ Ô» Âã Û Ô Éã «ÂÛ Â Á »Û ¸ «Â Ÿ c Û É ã Á èÔ ô«ã¨ WWF with the aim of halving the environmental impact of the food ô è÷ c¨ ÷ ó » ÷ ¨« ó É¢ ã¨ ã ã £ ã &«Â Éèã ÁÉ about Tesco and WWF’s work to reduce the environmental impact of food at ôô¢ É £ è¸ Û¸ ã Á ã «
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BLACK YELLOW MAGENTA CYAN
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FOOD | KNOW-HOW
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SMOOTHIES Smoothie lollies ]ô« » » ¢ãÉó ÛÁÉÉã¨« ô«ã¨ ÛÉÁ Â ãè » ÷É£è ã »«ãã» ¨ÉÂ ÷ £ ÉèÂ «ÂÂ ÁÉÂ É £ ÂÉ» «¢ ÷Éè »«¸ VÉè «ÂãÉ »É»»÷ ÁÉè» Û Â ¢ û ¢É ã » Ûã ¨ Û èÂã«» ÛÉ»«
"WLITIVHEN UP JANUARY
SOME DELICIO US SMOOTHIES, FROZEN JUICE S, PROTEIN DRIN KS AND MORE!
Personal Blender Includes: 2 x 600ml leakproof sports bottles. An active, healthy lifestyle has just become a lot easier!
ColourMix Family Blender Includes: 2 x 600ml and 300ml leakproof sports bottles. Perfect for all the family, this Blend Active ColourMix is a quick and easy way to add tasty, healthy ingredients into your busy lifestyle.
Blend Active Find out more at breville.co.uk
SHOPPING | IN STORE
ONE POT WONDER Scratch-cook in style with beautiful and traditional oven-to-tableware that’s durable and great value too
Perfect for your hearty and healthy New Year cooking, this enamel-coated casserole can withstand temperatures of up to 230°C. Enamel Casserole with Lid, 34cm, £11 81
Flexible living Make 2021 the year your living space works for you – here’s to a happy, harmonious home
For zero maintenance, go faux over real plants. They still have a » ö«Â£ ã hã«»«Û ÉÉ ÛÔ for storage. It will be easier to transform the space after working hours
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Why not try baskets to house stationery and match your room scheme?
+ More choice online
REAL LIVING | HOME
OPPOSITE PAGE 1 Large Fern Plant £25; 2 Grey Small Fabric Cube £3; 3 Grey Medium Fabric Cube with Lid £5; 4 Tassel Basket £8; 5 Aloe in Black & White Pot £8; 6 Fox & Ivy Tribal Ceramic Vase £8; 7 Fox & Ivy Tribal Scented Monochrome Planter Candle £8; 8 Fox & Ivy Tribal Scented Monochrome Candle £4. LEFT See tesco.com for more of Tesco’s stationery range.
Tassel Basket, £8
¢É E ã«ÉÂ » ]ã ã«Ûã« Û
Your work area should be a personal space you love. Keep clutter out of sight for a clearer mind.
One thing’s for sure: last year, ‘home’ took on a whole new meaning. It became our sanctuary from an uncertain world, often our place of work, a school and a canteen! Our homes are still ¢è» »»«Â£ Á Â÷ É» Û èã are we adapting them to suit our needs? We’ve got some clever ideas to help give you that space and calm order that you’re craving. Plus we have some »Éó »÷ É » ã¨«Â£Û to make your home feel brand-new for 2021.
TABLE TALK & ÉÁ Û ¨ÉÉ» Û¸ ãÉ ¨ÉÁ É dining tables have become a ¨è É¢ ã¨ ¨ÉÁ Ô ã« è» »÷ when there isn’t the luxury of a dedicated study room. A study has shown 57% of us have adapted our homes to serve « Âã Ôè ÔÉÛ Û Û«Â » Ûã D ¨ èã «¢ ÷Éè Áè»ã«¢èÂ ã«ÉÂ » ã » «Û ÁÉ ¨ ÉÛ ã¨ Â »Á it’s time to streamline your way into the New Year. We’re not talking about investing in new ¢è Â«ãè É Ô «Âã«Â£ ô »»Û èã quick and easy styling tips to dividing up and refreshing your space and clearing the clutter.
Grass in Ceramic Stand, £16
57% of us have adapted our homes to serve different purposes over the last year* 83
FOR A HYGIENIC CLEAN
Discover the Vileda mopping range in stores now*
SUPERMOCIO 3 ACTION
SUPERMOCIO MICROFIBRE & COTTON
www.vileda.co.uk *Please check your local store for availability
SUPERMOCIO MICROFIBRE & POWER
TURBO SMART KIT
REAL LIVING | HOME
An easy way to create a serene sleep and study space is to match your bedding to the wall colour in your bedroom
Susie Clegg, interior stylist
TOP TIP Introduce an accent colour for the New Year with just a few items, such as a throw, mug or notepad.
STUDY AND SLEEP Bedrooms often contain a desk, but if yours has become more É¢ ¨ÉÁ É ã¨ Â Â occasional space to work in, «ã Û ã«Á ãÉ Â ÷Éè ÉÉÁ This needn’t involve decorating, although using colour can help ô«ã¨ ã¨ ¢èÂ ã«ÉÂ É¢ ÛÔ ‘Did you know blue boosts productivity?’ asks Lee Chambers, psychologist and wellbeing consultant. ‘Meanwhile yellow, the most popular shade after neutrals, is thought to increase creativity, and pink is considered
to be warming and indulgent,’ he adds. White is the most popular choice for study areas, but try incorporating your favourite hues in home accessories. If you have to work in your bedroom, ensure the desk space is as far away from your bed as possible, and never work on your bed if you can help it. Keep your sleep space for just that - relaxing and resting.
ABOVE 1 Scandi Woodland Double Duvet Set £14; 2 Fox & Ivy Woodland Cable Knit Cushion £10; 3 Pink Large Super Soft Throw £10.
54% paint their study areas white, although blue is considered the colour of productivity*
REAL LIVING | HOME
HOW TO GET A GOOD NIGHT’S SLEEP Robin James, author of Less is More (Summerdale) £«ó Û ¨ ãÉÔ ó ã«ÔÛ
1 Your bedroom should be a place you enjoy spending time in and you should feel relaxed there. Keep bedding clean and fresh, and air the room daily.
2 2 Our circadian rhythm is our body’s natural sleep/ wake cycle regulated by a delicate balance of hormones. Screens tend to disrupt this cycle due to the blue light they emit. Keep screens out of the bedroom after working hours.
IN THE DETAIL
3 The optimum temperature to promote good sleep is between 16 and 18°C (60-64°F).
of us view our homes as a sanctuary*
Fern in Reactive Glaze Ceramic Pot, £8 86
5 A dark room helps signal to your brain that it’s time ãÉ Û» Ô cè Â É »«£¨ãÛ electrical items, use blackout curtains and wear an eye mask if necessary.
The optimum temperature to promote good sleep is between 16 and 18°C (60-64°F)
Robin James, author
+ More choice online
WORDS JO WOODERSON *Source: Ring
4 Ensure your pillow is the right shape, height and softness for your body shape. Also consider the weight of your duvet - you may not need 13.5 togs, even in winter. Try 10.5 togs.
Choose a theme and coordinate accessories for a harmonious look. Bring in elements of nature through ãã Â ô« ¸ Ô» ÂãÛ Â Éô Û. ABOVE 1 Eucalyptus in Resin Pot £10; 2 Pink Diamond Mug £2; 3 Large Recycled Glass Vase £8. See tesco.com for more of Tesco’s stationery range.
REAL LIVING | WELLBEING
21 ways to feel better in 2021 Take positive steps to looking after yourself with easy-to-follow advice from our exper ts
Meet our experts Dr Megan Rossi PhD, RD (theguthealth doctor.com) is a dietitian and author of Eat Yourself Healthy (Penguin Life). She tells us how a diversified diet can be key to a healthy gut. Dr Rupy Aujla is a GP and author of Doctorâ€™s Kitchen 3-2-1 (Thorsons). He believes good food choices can help your body function more effectively. Anna Richardson is a broadcaster and co-founder of Mindbox (mind-box.co.uk), an instant-access online wellbeing therapy centre. Woz Whitely (shredwithwoz. com) is a fitness trainer who offers in-person, group and online plans to help you get fit, lose weight and feel healthy. 89
REAL LIVING | WELLBEING
Love your gut Good gut health has been linked to the health of just about every other organ in the body, including our heart, skin and brain. ‘Diversifying your diet is an easy way to increase the diversity of your gut microbes (GM) and, in turn, improve gut health,’ explains Dr Megan Rossi. Here are five simple ideas…
1 AIM FOR 30
To keep your diet varied, it’s good to have a specific goal. Try aiming for 30 « Âã Ô» Âã Û ¢ÉÉ Û ô ¸ ÉÛÛ ¢ è«ãÛ ó £ ã » Û wholegrains, legumes, nuts and Û Û D ¸ «ã ¢èÂ ÷ ã«Â£ a checklist for the family and seeing how many ingredients ÷Éè Â ã« ¸ É ¨ ÷ c÷ adding sliced fruit and nuts to porridge, a cupful of peas to Bolognese and diced squash to your favourite curry – it’ll soon add up.
The views expressed in the following articles are not necessarily those of Tesco. /¢ ÷Éè öÔ « Â «Â£ Â÷ ¨ »ã¨ Ô É » ÁÛ Ô» Û ÉÂã ã ÷Éè 'V
ƃEAT THE RAINBOW Each colour of fruit or ó £ ã » ÉèÂãÛ Û ÂÉã¨ diversity hit, so if you like peppers, for example, go for red, yellow and green.
Beans and pulses are one of the most costefficient, widely available foods that are packed with prebiotics and fibre. Plus, you can get them in handy mixed cans for four different types in one. Add them to stews or jacket potatoes, or blitz into a dip with plain yogurt.
PACK IN THE HERBS
& Û¨ ¨ Û an easy way to add flavour to your « ã ' Éô Û«» Á«Âã and coriander on your windowsill and you’ll have three of your « Âã Ô» Âã Û foods per week to hand. Try recipes like pesto at tesco.com/recipes.
GO WITH THE GRAIN
Be experimental with different types, such as quinoa and barley. The mixed packs are perfect for adding to soups, stews and salads – they’re quick to cook and affordable.
LOVE THE LEGUMES
Ask the expert
V Variety is key for good gut health h Megan Rossi
GIVE ME MORE!
70% of our immune cells lay along our digestive tract 90
Try Megan’s kimchi recipe, p50
REAL LIVING | WELLBEING
Eat for wellness Ask the expert ‘It’s about putting your body in the best environment you can, so it can look after itself,’ says Dr Rupy Aujla (thedoctorskitchen. com). Here are his tips on how different aspects of our health might be improved by our diet.
A low-cholesterol and low-fat diet might be useful for some people but not everyone. It varies from person to person. But we do know that something that resembles a Mediterranean-style diet is universally good for heart health. This includes unsaturated fats such as nuts, avocados and oily fish like trout and fresh tuna. Fibre is also extremely important as it can improve blood cholesterol levels and lower your risk of heart disease and Type 2 diabetes.
7 BRAIN FOOD
When it comes to brain ¨ »ã¨ ¢É»»Éô«Â£ ÁÉ « Mediterranean diet might be Â « » ]É ã¨ ã Û »ÉãÛ É¢ omega-3 fats and long-chain ¢ ãÛ Ûè ¨ Û ô »ÂèãÛ É«»÷ Û¨ Â öÛ É«» t¨«ã Â carbs can contain easy-toprocess sugars, which can lead to poor sugar control, ô¨« ¨ Â ó Û »÷ ã Éè «Â ¢èÂ ã«ÉÂ c ÷ Ûô ÔÔ«Â£ white bread, pasta and rice ¢É ô¨É» Á » «ÂÛã
It’s all about putting your body in the best environment you can, so it can look after itself Dr Rupy Aujla
LOOK AFTER YOUR MENTAL HEALTH
Lots of people are affected by mental health issues for many reasons, and what helps one person feel better might not work for another. A recent study suggests that depression and anxiety may be improved with a Mediterranean-style diet over a few weeks. It s wise not to eat an excess of high sugar, deep fried or processed food. Alcohol is a depressant and best avoided too.
HELP YOUR HEART
STRENGTHEN YOUR IMMUNITY
Diversify your diet for good gut health (see previous page) and up your «Âã ¸ É¢ ¢ ÉÁ ã¨«Â£Û »«¸ Ôè»Û Û Â ô¨É» Á » I recommend peppers and Â÷ã¨«Â£ «ã èÛ ¢É ó«ã Á«Â
NOURISH YOUR SKIN FROM WITHIN
Sources of vitamin E, such as almonds, hazelnuts and butternut squash, are fantastic for skin. Removing processed and high-sugar food and replacing with fruit, vegetables, nuts and seeds is a good place to start.
protection for a
glow that lasts!!!
No colour, No perfume, No harsh chemicals
Look after your mind Anna Richardson, co-founder of Mindbox, shares her top five tips for helping to improve mental wellbeing in 2021.
TRY A GRATITUDE JOURNAL
Did you know that for up to 70% of the time our minds can focus on negative thoughts? When we express gratitude, our brain releases dopamine and serotonin, two crucial neurotransmitters responsible for making us feel good. According to Harvard Medical School, people who show gratitude on a regular basis are happier, sleep better and exercise more. So before you go to bed, write down positive events that have happened to you over the day or week.
TRAIN YOUR BRAIN
Training your brain has a host of cognitive health benefits, including improving confidence and self-esteem. Try an app
like Peak Android/iOS (free + in-app purchases), where you can play games to test and improve your focus, memory and problem-solving skills.
Many of us have had to adapt to working from home and it’s become too easy to push on ÷ÉÂ É ¨Éè Û c ÷ ãÉ create physical and mental boundaries such as designating an area in which to do your work. See p82 for more ideas ÉÂ èã«»«Û«Â£ ÷Éè ÛÔ c¨ Â create virtual boundaries for co-workers and family. Use your email signature to state the times you are available to respond to work queries, and be strict with yourself. Finally, ÂÉã ã¨ ã ÔèÛ¨ ÂÉã« ã«ÉÂÛ Â increase anxiety, so turn them É ã ã¨ Â É¢ ã¨ ÷
Ask the expert
INVEST IN SOME FREE ‘ECO THERAPY’
Studies have shown that there’s a connection between spending time in nature and reduced stress, anxiety and depression. Just 90 minutes in a natural environment lowers blood pressure, soothes the mind and decreases levels of the stress hormone cortisol. Can’t get outside? Listening to nature sounds on headphones will have a similar effect.
– 15 TRAVEL VIRTUALLY >«Ûã Â«Â£ ãÉ ã¨ ÛÉèÂ Û ÷Éè associate with your favourite destinations, such as the sound of waves, can help you escape. If you’re a fan of augmented reality, visit tryhealium.com and explore their free virtual journeys.
P Push notifications can increase anxiety, so turn them off at the end of the day Anna Richardson
REAL LIVING | WELLBEING
Move your body Ask the expert
WORDS RHONA MERCER, JO WOODERSON V,KcK'Y V,w GETTY IMAGES, ALEX LUCK, ALICIA CANTER, PIXELEYES VYKV ]cw>/E' REBECCA NEWPORT, LUIS PERAL * Source: nhs.uk **Source: caba.org.uk/help-and-guides/information/ways-reach-10000-steps-day ***]Éè ó ÷ô »» ã ÉÁ †EÉã ó«Û » «¢ ÷Éè ¨ ó ¸ Ô É » ÁÛ
It may be cold outside, but moving your body in winter can give you more energy and ease the symptoms of Seasonal Affective Disorder (SAD)*. Fitness trainer Woz Whitely shares his tips.
STEP IT UP
Walking the recommended 10,000 steps a day can be challenging in winter, so start small: 1,000 steps a day, increasing it by 500 steps each day. You don’t need to go on long walks – did you know vacuuming for 20 minutes equals around 1,500 steps**? Sweeping garden leaves uses 121 steps per minute***. To gain
1,500 is roughly the number of steps taken when you vacuum for 20 minutes**
cardiovascular benefits of walking, aim for moderate intensity – 100 steps per minute, 1,000 steps during a 10-minute walk or 10 minutes of activity at home. You won’t need a heart-rate monitor, just a simple pedometer or free phone app to track your steps.
WEIGHT YOUR WORKOUT
It’s easy to incorporate resistance training into your activities and you’ll be burning more calories and toning muscles. Fill a backpack with household items – tin cans or bottles of water – wrapped in ãÉô »Û c¨ Â ÷ «ã ¢É Â ¨Éè around the house or go for a ô »¸ ÷Éè »» ¢ » ã¨ « Â †. Keep your posture neutral and don’t arch your back, as this can cause soreness, and engage your core (squeeze tummy muscles) as much as possible.
Break up sofa sessions with bursts of energy – 4 minutes every 30 minutes is ideal. Try 6-10 squats, 6-10 high knees and 6-10 sofa crunches (check @wozldn for safe techniques). Repeat as many times as you can in 3 minutes. Then do the plank for 1 minute.
1,000 steps a day is a good start, then increase it by 500 steps each day
YOUR 19 STRETCH GOALS ]ã ã ¨«Â£ ¨ Û »ÉãÛ É¢ Â ãÛ including improving posture and increasing your range of motion to allow more of your muscles to be worked. If you make time for only one stretch, try this one – it will work your shoulders and arms, and improve your posture. Hold both ends of a towel lightly as if the towel was a bow and arrow. Stand with feet apart, just wider than shoulder width, and slowly hinge hips backwards to bend into a side lunge position (keeping your back as straight as possible). Pull gently and hold for 5 seconds; release and swap sides. Repeat 5 times each side.
MAKE A DATE
Set reminders on your phone to stretch, do ‘4-minute wonder’ exercises or go for a brisk walk. If you intend to do an online fitness class, for example, set a time and stick to it – and set out your clothes the night before.
BOOST YOUR 21 CONFIDENCE ]¨ ÷Éè ãÂ ÛÛ £É »Û ô«ã¨ family member or friend. It’s even better if they have similar goals. Share your progress weekly and tell them they’re accountable if you slack! 95
Kettlebell (4kg), £8
On the move The most stylish kit for your ever y exercise need
PHOTOGRAPHY PIXELEYES PROP STYLING REBECCA NEWPORT
F&F Soft Touch Top, £8.50 F&F Fleece (also comes in blue and black), £10 F&F Leggings, £16 Yoga Mat, £5 F&F Trainers, £18
F&F Trainers, £16
FOR YOU | WELLBEING
F&F Trainers, £18 F&F Yoga Cowl Neck Top, £16 F&F Yoga Joggers, £14 F&F Holdall (includes a section to hold a yoga mat), £18 Foam Fitness Roller, £10
Boxing Gloves, £15
Yoga Brick, £5
F&F Quick-Dry Leggings, £10 F&F Seam-Free Vest, £6
F&F Rucksack, £18
Dumbbell Set (3kg), £12
PART 1 BEAUTY SERIES
In our brand-new series, we ask the experts to help you with your everyday common beauty concerns.
HOW TO MANAGE BREAKOUTS From prevention to treatment, check out our exper t guide for those daily skincare problems
Coming next issue… How to manage Â ¨ « 98
FOR YOU | BEAUTY
Ask the experts Dr Emma Wedgeworth (@dremwedge worth) is a Harley Street dermatologist who’s passionate about healthy skin and skincare. Frances Prescott (beauty-byfrances.com) is a renowned facialist and makeup artist, who believes skincare should be easy and effective.
P People think that acne refers to the severity of the condition but dermatologists use it as an umbrella term to describe what’s actually happening underneath the skin n
Dr Emma Wedgeworth
lemishes are not just a ‘teenage thing’. They can pop up at any time, invariably just before a special É Û«ÉÂ t¨ ã¨ ÷Éè Ûè from breakouts or the odd spot, we’ve got the lowdown. According to the experts, some of us are just more
prone to breakouts. In some cases, it’s down to genetics or hormonal imbalances. In others, a high-sugar diet or high quantities of dairy can have an impact on our skin, increasing the propensity for blocked pores. ‘Most blemishes and breakouts are manifestations of acne,’ says Dr Emma Wedgeworth. ‘Although people often think that acne refers to the severity of the condition, dermatologists use it as an umbrella term to describe what’s actually happening under the skin.’ The good news? Identifying the type of blemish that you’re prone to, adapting your skincare routine accordingly and making certain lifestyle changes can go a long way in helping to manage breakouts. ,Éô ó «¢ ÷Éè É Ûè ¢ ÉÁ full-blown acne that develops into nodules or cysts, you should always seek advice from your doctor or a dermatologist.
of people don’t know which breakout and blemish treatments are safe and effective*
PIMPLES Pimples are what most of us know as spots or zits. ‘These are red and swollen è ãÉ «Â ÁÁ ã«ÉÂ èÂ the skin,’ says Dr Wedgeworth. Pimples are caused by bacteria and, often, lifestyle factors or a diet high in sugar can ö ã «Â ÁÁ ã«ÉÂ ‘Stress and lack of sleep can also make it worse,’ says Dr Wedgeworth.
THE TREATMENT ANTI-INFLAMMATORY INGREDIENTS KÂ «Â ÁÁ ã«ÉÂ ¨ Û kicked in, I recommend using skincare formulated ô«ã¨ Âã« «Â ÁÁ ãÉ ÷ ingredients, such as green and white tea, clay and aloe vera to reduce redness and swelling,’ says Frances Prescott. ‘If these don’t work, switch to products containing vitamin C, azelaic acid and niacinamide.’ Target blemishes with on-thespot zappers but be sparing. ‘These medicated creams contain drying ingredients, so it’s best to apply them directly to the blemish, not all over your face,’ says Frances. Clean & Clear Advanced Spot Gel 15ml, £2.65 (£17.67/100ml), is an antibacterial treatment containing salicylic acid. The invisible gel can be worn under or over makeup. 99
54% of UK adults who’ve had acne feel that it has had a negative impact on their self-confidence*
MASKNE Previously, maskne (pimples and blackheads around the mouth, nose and chin) was experienced by medical Ûã Û Ûè»ã É¢ wearing surgical masks. Now that most of us are sporting face coverings, maskne is more common. ‘Masks can lead to spots and irritation, especially if you have sensitive skin,’ says Dr Wedgeworth.
2 Yes To Tomatoes Triple Threat Treatment Kit, £10 each, allows you to spottreat blemishes. Purifying charcoal, sulphur and witch hazel help shrink spots.
3 Nip+Fab Purify Salicylic Fix Concentrate Serum 30ml, £20 (£66.67/100ml), gently exfoliates to keep blackheads and whiteheads at bay. Apply before makeup. 4 Garnier Pure Active Sensitive Anti Blemish Gentle Gel Wash 150ml, £2.75 (£1.83/100ml), is a gentle but effective daily cleanser with healing zinc and soothing aloe vera to control excess oil and unclog pores.
5 Simple Daily Skin Detox Clear Pore Scrub 150ml, £3.35 (£2.23/100ml), buffs away dead skin cells with its bamboo granules, and heals with thyme, zinc and witch hazel. 6 T-Zone Australian Pink Clay Mask with Kakadu Plum 125ml, £6 (£4.80/100ml), contains pore-cleansing clay, inflammation-reducing vitamin C, plus brightening Kakadu plum extract.
1 Neutrogena Clear & Defend Moisturiser 50ml, £5 (£10/100ml), is an oil-free moisturiser formulated with salicylic acid, a chemical exfoliator that unclogs pores, while aloe vera and chamomile soothes redness.
WEAR NATURAL FIBRES To keep maskne at bay, pick a mask made of Â ãè » Û Ûè ¨ Û cotton or silk. Avoid wearing long-wear makeup and powder, and opt for oil-free, noncomedogenic skincare and cosmetics (skincare that doesn’t cause pore blockages) where possible. ‘Washing your mask regularly and ensuring that you cleanse your face using a nonirritating cleanser once ÷Éè ã ¸ ÷Éè Á Û¸ É will help deter blemishes,’ says Frances.
FOR YOU | BEAUTY
BLACKHEADS AND WHITEHEADS Blackheads or ‘open comedones’ are essentially open pores that collect dirt and dead skin cells, while whiteheads are ‘closed comedones’, blocked pores that lie deep in the skin. Both are caused by excessive sebum (oil). ‘When sebum production increases, it becomes stickier and more likely to cause blocked pores,’ says Dr Wedgeworth. A combination of genetics, hormones and certain types of skincare are the main culprits.
PREVENTION IS BETTER THAN CURE Start by banishing pore-clogging products from your bathroom shelf and makeup bag. ‘Steer clear of oils, balms and cocoa-butter-based creams on your face, and avoid long-wear makeup and powder,’ says Dr Wedgeworth. A regular skincare routine will also help to keep both types of comedone in check, so ensure that you are cleansing, exfoliating and moisturising daily without overloading your skin. ‘Opt for gentle exfoliators that can be used every day,’ says Frances. In terms of treatment, look for products with pore-unblocking ingredients, such as salicylic acid and alpha hydroxy acid (AHAs), and medicated blemish creams, lotions or gels containing benzoyl peroxide. A weekly mask can also help to blitz blackheads and whiteheads. ‘Look out for masks with deepcleansing ingredients like charcoal or clay, as these will gently unblock pores and exfoliate skin,’ says Frances.
WORDS KARENA CALLEN PHOTOGRAPHY PIXELEYES
L Look out for masks with deep-cleansing ingredients like charcoal or clay, as these will unblock poress
MILIA These tiny, milky-white or pale-yellow bumps usually appear close to the eyes or high on the cheeks. ‘Milia occur when keratin, the skin’s main protein, gets trapped in small pockets under the skin,’ explains Dr Wedgeworth. ‘We don’t fully understand why they occur,’ she says, ‘however, heavy, oil-rich skincare and sun exposure may be contributing factors.’
THE TREATMENT EXFOLIATION Stubborn milia may have to be expertly extracted by a dermatologist or aesthetician but skincare swaps can minimise their formation. ‘Avoid rich creams and oils and use a product with exfoliant properties to prevent milia from developing,’ says Dr Wedgeworth. Chemical exfoliants, such as AHAs or retinoic acid, can help to boost cell turnover and disperse the keratin deposits that cause milia. 101
YOU’VE GOT THE POWER Get exclusive deals across thousands of products and stretch your budget further with Clubcard Prices*
WHAT ARE CLUBCARD PRICES? Clubcard Prices are exclusive deals available online and in-store on thousands of products. But you have to be a Clubcard member to get them.
HOW DO I GET THESE PRICES? They’re applied automatically when you shop online. In-store, simply scan your Clubcard app from your phone or tap your Clubcard or key fob at the till. WHERE ARE CLUBCARD PRICES? In-store, products will clearly be marked with a Clubcard Price label; you’ll see the regular price as well as the exclusive deal available to Clubcard members. Online, too, you’ll see the regular price and the Clubcard Price**. Don’t worry if they’re not reflected in your basket; you’ll pay the Clubcard Price and it’ll be on your receipt. WHERE CAN I FIND OUT MORE? You can discover the latest exclusive Clubcard Prices at tesco.com/clubcard-prices.
* Excludes Express. Clubcard/app must be presented when purchasing. Products shown are for illustrative purposes only. See tesco.com/clubcard for more information. **Delivery charges may apply
HOW DO I JOIN CLUBCARD? Either download the Clubcard app onto your tablet or smartphone and follow the instructions, or sign up on the Clubcard website. You can start straight away – scan the app at the till. If you’ve signed up for a tesco.com account, a Clubcard number will be added when you first check out.
REAL LIVING | MONEY
Stretch the pennies When the first payday of the year seems far away, tr y these easy ways to economise and make the most of the month BE ’APPY If you’re looking to reduce spending, it’s worth downloading the free Money Dashboard app. Connecting all of your accounts in one place, you’re able to see your outgoings, categorise your spending and set budgets. The free Snoop app monitors your transactions and suggests smart ways to save, like switching energy suppliers.
TOP TIP Triple the value of your Clubcard points by exchanging them for vouchers with our Reward Partners.
Local library closed? Members can still borrow e-books, audiobooks, digital magazines and newspapers
WORDS HELEN WHITAKER ILLUSTRATION MICHAEL DRIVER, FOLIO ART *Latest Covid-19 rules permitting
BAG SOME FREEBIES Become a product reviewer for clicksresearch.com – after testing a product (which you keep), complete an online survey, which builds up points that can be exchanged for cash once you’ve banked enough. For free coffees, kids’ activity packs, competitions and more, sign up to magic freebies.co.uk. Or, if you’ve got a keen eye, you can bag everything from furniture to hula hoops from freecycle.org. Check out your area.
SWERVE THE GYM FEES Get into a New Year fitness regime. Try Isa Welly’s YouTube channel for Pilates or The Fitness Marshall for dance routines. If you want to get outdoors, the Conservation Project (tcv.org.uk) operates across the UK and connects people with green spaces by teaching how to plant trees, care for flowerbeds and establish ponds. All with a warmup and cooldown for each session*.
BOOST YOUR INCOME Sign up to paid focus groups through a company such as Research Tribe or ProInsight. You can earn money, vouchers, prizes
or products. Or, if you have an old laptop, computer or smartphone, look at cashinyourgadgets.co.uk. They’ll collect your electronics (wiping the hard drives) and pay cash for them.
POINT IT OUT Save money on your shop in store with your Clubcard points, or make them go further by exchanging them for vouchers with our Reward Partners. Vouchers get three times the reward, so £5 of Clubcard vouchers gets you £15 to
spend on experiences such as iFly Skydiving experience, Alton Towers or the Eden Project. Visit tesco.com/clubcard for details.
HAVE A ‘FREE-KEND’ This winter the British Museum and others have gone online with virtual tours of classic collections. If local libraries aren’t open, members can still borrow e-books, audiobooks, digital magazines and newspapers. The Southbank Centre (southbank. co.uk) streams free online concerts, poetry and comedy. 103
FOOD | RECIPE INDEX
S e v i l l e o r a n g e, b e e t r o o t & fe t a s a l a d p 9
Cauliflower & p ota to curr y p67
GET COOKING SNACKS & SIDES Baked apple pakoras with spiced apple chutney 11 ' »« É « Â ã Û with raita 67 Kachumber salad 67 Kimchi 50 Seville orange, beetroot & feta salad 9 Spiced roast parsnips with zesty yogurt 13
VEGETARIAN & VEGAN Baked sweet potatoes with fajita beans 33 Barbecue tofu ramen 40 Carl’s ‘all-change’ casserole 24 è»« Éô » Á Âã«Â couscous salad 60 è»« Éô ÔÉã ãÉ curry 67 Cavolo nero & mushroom pasta bake 10 Cheese & spinach baked frittata 61 Green pasta 29 Italian-style lentil stew 30
Mejadra 46 Peperonata pizzas 30 Roasted carrot risotto 33 Smoky veggie chilli 62 Sunshine wraps 44 Turkish-style baked eggs 106 White bean & leek soup with lemon & garlic breadcrumbs 54
MEAT & FISH Cullen skink 74 Slow-cooked chicken korma 67
SWEET TREATS & DRINKS Citrus-poached pears with cinnamon porridge 53 Ginger, date & oat loaf 14 Healthy berry crumble Ô¶ ¸Û 56 Poached apples or pears 79 Slow-cooked rice pudding 70 Smoothie lollies 79 Toasted barley & honey tea 55
S l o w - c o o ke d r i c e p u d d i n g p70
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. s £ ã « Â ¢ ¢ ÉÁ Á ã Â Û¨ s £ Â ¢ ¢ ÉÁ Â«Á » «ó Ô É è ãÛ « ÷¢ ¢ ¢ ÉÁ Á«»¸ «ó Ô É è ãÛ Gluten free Can be frozen for up to 3 months. Wrap appropriately. Defrost and heat thoroughly before eating. Never refreeze food that has already been frozen. Ingredients used are from Tesco’s core range, unless otherwise stated. We use medium freerange 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. 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 «Â£ « ÂãÛ ö »è «Â£ Â÷ã¨«Â£ èÂèÛ ã ã¨ time of going to press and is subject to change. Reference intakes are printed below recipes. For more information, visit realfood.tesco.com/ curatedlist/what-is-healthy.html. Our recipes should be eaten as part of a balanced diet and healthy lifestyle. All nutritional information is checked by a Öè »« Âèã «ã«ÉÂ«Ûã t £ ã ã¨ ã ô èÂ » to respond to individual nutritional queries. Alcohol For more information about responsible drinking, visit
FOOD | WEEKEND
Tesco Finest Barrel Aged Feta 310g, £2
Chilli and tomato baked eggs – weekend morning indulgence at its finest
Turkish-style baked eggs Serves 2 Takes 20 mins Cost per serve £2.17
Heat 1 tsp olive oil in a lidded frying pan over a medium-high heat, add 150g frozen sliced mixed peppers and stir-fry for 2 mins. Pour in a 340g jar Tesco Finest tomato and chilli pasta sauce and 100ml water, stir, then simmer for 4 mins. Scatter over 80g baby spinach and allow to wilt before folding through. Swirl through 4 tbsp Tesco Finest 0% fat 106
Greek yogurt, then make 4 shallow depressions in the sauce and crack in 4 Tesco Finest Bluebell Araucana eggs. Cook over a medium heat for 8-10 mins, covering after 4 mins, until the whites have set and the eggs are cooked to your liking. Crumble over 50g Tesco Finest barrel aged feta Â Â«Û¨ ô«ã¨ cracked black pepper. Serve ô«ã¨ èÛã÷ É ã Û if you like. Each serving contains Energy
1803kJ 432kcal 22%
28g 8g 18g 1.9g 41% 42% 20% 31%
of the reference intake. See page 105. Carbohydrate 19g Protein 23g Fibre 6g
Tesco Finest 0% Fat Greek Yogurt 500g, £1.75 (35p/100g)
Tesco Finest Tomato and Chilli Pasta Sauce 340g, £1.40 (41p/100g)
Tesco Finest Bluebell Araucana Eggs 6-pack, £1.90 (32p each)
RECIPE LUCY O’RELLY PHOTOGRAPHY GARETH MORGANS FOOD STYLING EMMA JANE FROST PROP STYLING TAMZIN FERDINANDO
OUR STAR INGREDIENTS…
40% LESS * SUGAR FULL ON TASTE *Compared to fruit juice on average **contains naturally occurring sugars
TO LOW AND NO ALCOHOL THIS JANUARY