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Ketchup or mayo…?
auren Rose-Smith,
Content director (print)
CONTRIBUTORS
JAMIE
ROBINSON
Tesco executive chef, product development, p11
ROMESH RANGANATHAN
Stand-up comedian, p83
RIAZ PHILLIPS
Caribbean food expert, p63
making veg the star of the show, like these Root & Soul Glazed Hispi Cabbage Wedges Topped
Little causes more debate at a barbecue than condiments. So with grill season just around the corner, we’re kicking things off with some homemade sauces that’ll get everyone talking. Try Candied pickled chillies piled into burgers, p75, or switch your salad dressing for our ‘Dirty Martini’ version, p74. We also asked Caribbean food expert Riaz Phillips for his guide to jerk and a zingy mango salad recipe, p63. We’ve got plenty of feelgood ideas too, including wellbeing advice to help you feel fit for your future, p92, and meal prep tips for easier healthy eating, p86. Enjoy.
EVERYDAY
17 Cook once, eat twice
29 5 for £25
WEEKEND
21 Field to fork
37 Effortless Bank
Holiday entertaining
47 Destination dinner: Lisbon, Portugal
51 Portable baked treats
98 Treat of the week
KNOW-HOW
35 Try the trend: Cold-brew tea
59 Tonic tips
63 Make your own jerk
73 Super sauces
86 Healthy meal prep
96 Too good to waste
SHOPPING
11 What’s in store
44 Garden accessories
80 Sustainability: Eco updates from Tesco
HEALTH & WELLBEING
79 Health updates
83 My health kicks: Romesh Ranganathan
85 Tesco Pharmacy
92 Fit for the future
COVER RECIPE Tomato & ricotta
bruschetta, p38
RECIPE Ella Tarn
PHOTOGRAPHY Maja Smend
FOOD STYLING Mima Sinclair
PROP STYLING Morag Farquhar
Tesco magazine is published 11 times a year for Tesco by Cedar Communications Ltd. ISSN 2634-0720. All magazine enquiries should be addressed to Cedar Communications Ltd. Cedar believes in the highest standards in journalistic integrity. Please email karen.huxley@ cedarcom.co.uk with any comments or complaints. Tesco magazine does not accept unsolicited contributions. Editorial opinions expressed in this magazine are not necessarily those of Tesco or Cedar, and the companies do not accept responsibility for the advertising contents. All products subject to availability in selected stores while stocks last. All prices and information correct at time of going to press but subject to change. Due to ongoing uncertainty, prices and availability may be more susceptible to change than usual. Prices quoted exclude Express stores, ROI, NI and IOM. Online prices may vary from those in store, and delivery charges apply. In certain circumstances it may be necessary to withdraw products without prior notice. Alcohol available to over-18s only. Alcohol prices may vary in Scotland and Wales due to Minimum Unit Price legislation.
WHY NOT TRY… GLOBAL SPICES
Turn up the heat with punchy flavours from around the world
Please always check labels carefully to ensure ingredients meet your dietary requirements, especially if you have an allergy. Our symbols are based on the ingredients listed on the packaging only. Please always check for allergen information such as ‘may contain’ messages. Ingredients are subject to change after going to press.
Vegetarian (free from meat and fish)
Vegan (free from animal-derived products)
Dairy free (free from milk-derived products)
Gluten free
Can be frozen for up to 3 months. Wrap appropriately. Defrost and heat thoroughly before eating. Never refreeze food that has already been frozen.
Ingredients used are from Tesco’s core range, unless otherwise stated. We use medium free-range eggs, semi-skimmed milk, unsalted butter and unwaxed fruit. Ingredients marked ‘optional’ are not included in the cost per serve, reference intakes or dietary symbols. Tesco magazine is not responsible for any recipes included on advertisements.
Reference intakes are printed below recipes. For more information, visit realfood.tesco.com/curatedlist/what-ishealthy.html. Our recipes should be eaten as part of a balanced diet and healthy lifestyle. All nutritional information is checked by a qualified nutritionist. We regret that we are unable to respond to individual nutritional queries.
Prices and availability are subject to change. Cost per serve is based on the online cost of ingredients (excluding anything unused) at the time of going to press.
Alcohol For more information about responsible drinking, visit
Helping you make better choices
From eating well and taking care of yourself to reducing food waste and using less plastic, it all starts with what you put in your basket. Look out for the Better Baskets logo to help you make better choices with Tesco. Scan the QR code to find out more.
DIJON MAYO
RED PEPPER & ANCHOVY PIZZAS
LEMON & BAY SWEET FOCACCIA
PALOMA GRANITA
ITALY’S FAVOURITE TUNA *
6 YEARS OF SALMON EXPERTISE
CELEBRATING OUR DIAMOND ANNIVERSARY –60 YEARS OF EXPERIENCE FOR EXCEPTIONAL TASTE.
‘A delicious twist on a white wine spritzer’
TRENDING
HUGO SPRITZ
JAMIE ROBINSON Tesco executive chef, product development
‘Longer, sunnier days mean the season of the spritz is here. And for those who are fans of lighter, floral flavours, you might find a favourite in its elderflower alternative, the Hugo Spritz. Made with white wine, mint, lime and a hint of elderflower, Spritzi Elderflower Aperitivo is a take on this on-trend cocktail. Serve over ice with mint and a slice of lime to kick-start summer evenings the right way.’
GRILL POWER
Beef patties with a tangy New Yorkinspired seasoning to jazz up your burgers.
2 N Y k St l
2 New York Style Beef Burgers 227g, £3 (£1.32/100g)
TASTE OF ITALY
Get a taste of the Med with the new Tesco Finest range of wood-fired, regional Italian pizzas.
BUN-STOPPABLE
Gluten-free? We’ve got you covered for barbecue season with Tesco Free From 4 Brioche Burger Buns 320g, £2.75 (86p/100g), and Tesco Free From 4 Hot Dog Rolls 280g, £2.75 (98p/100g).
From top: Tesco Finest Quattro Formaggio, Spinach & Slow Roasted Tomato 392g, £4.75 (£1.21/100g); Tesco Finest Salsiccia Piccante with Hot Honey 410g, £4.75 (£1.16/100g); Tesco Finest Ham, Chestnut Mushroom & Mascarpone 450g, £4.75 (£1.06/100g)
TOP DOG
Spice up your barbie staples with these Tesco Finest 4 Pork, Smoked Red Pepper & Paprika Hot Dogs 400g, £3.25 (81p/100g).
MINT FRESH
Herbs are a great way to boost flavour. Try cool Mint 30g, 52p (£1.73/ 100g), to add a summery hit to salads and sauces.
DIP IN
Whether you’re after something sweet, or getting in your protein fix, these grazing platters are perfect for on-thego. Fruit with Greek Style Yogurt Dip 370g, £3.25 (88p/100g); Protein Grazing Pack with Garlic & Herb Yogurt Dip 364g, £3.25 (89p/100g)
PLANT PERFECT
Take the fuss out of dinner and upgrade your plate with these flavour-packed veggies.
1 2 3
1 Root & Soul Roasted Stuffed Aubergine with a Smoked Paprika & Tomato Sauce 480g, £4 (83p/100g); 2 Root & Soul Cavolo Nero & Fine Green Bean Mixed Grain Pot with a Zesty Green Dressing 280g, £2.75 (98p/100g); 3 Root & Soul Shawarma Cauliflower Halves with Herby Green Dressing 520g, £4 (77p/100g)
These moreish nibbles make the perfect summer sharers
SALAD ESSENTIALS
Freshen up summer mealtimes with these great-value essentials. Whip up a colourful lunch with prepared salad, crunchy red pepper and ripe-andready avocado, which each count as 1 of your 5-a-day. That’s why they’re part of Better Baskets, helping you make better choices every time you shop.
Whizzing up a batch of sweet treats has never been easier
STAR BAKERS
Looking for a fun half-term activity with the kids? These simple baking kits are sure to win them over.
Rocky Road Kit 225g, £3.50 (£1.56/100g)
FROM ACROSS THE POND
Get a taste of the USA with these fun cheesecake desserts. Choco Crunch Caramel Cheesecake 500g, £5.25 (£1.05/100g); Key To My Lime Cheesecake 500g, £5.25 (£1.05/100g); Cinnamon Swirl Cheesecake 500g, £5.25 (£1.05/100g)
IN THE MIX
Get everyone involved in the baking fun with Free From Chocolate Brownie Mix 284g, £1.70 (60p/100g)
MAY IS COELIAC AWARENESS MONTH
Coeliac disease affects one in 100 people in the UK. Yet only 36% are medically diagnosed, meaning there are around 500,000 people who are unaware they could have the condition. Coeliac Awareness Month aims to raise awareness of coeliac disease and guide those experiencing symptoms to take a simple self-assessment and, where appropriate, get a recommendation to be tested by a healthcare professional. Coeliac UK plays a pivotal role in raising awareness of the disease and works with retailers to provide suitable gluten-free products for those living with the condition.
Find your perfect stationery match and lots more from Paperchase in store.
Set yourself up for happiness
Happiness is…
…feeling grateful for this gratitude journal
Journaling is one of our favourite ways to feel good. This pocket-sized gem, with its creamysmooth pages and pretty pastel pen, is perfect for capturing happy thoughts
on paper, and the mindfulness headings will help you make a daily commitment to embracing a positive mindset. Feeling joyful just got a whole lot easier.
Crafted Gratitude Journal with Pen, £8; Crafted 8 x 10cm Notebook, £8; Crafted Pot & Succulent set of 3, £12; Crafted Pen set of 3, £7
COOK ONCE, EAT TWICE
Find a new family favourite in these double-duty recipes
Dinner tonight... ...dinner tomorrow
Red pepper & chorizo jambalaya p18
Red pepper & anchovy pizzas p18
Dinner tonight
RED PEPPER & ANCHOVY PIZZAS
Serves 4 freeze pizzas only
Takes 40 mins
Cost per serve
£2.13
GET AHEAD You can freeze the assembled, unbaked pizzas. Wrap loosely in clingfilm and freeze fat. Bake for 12-15 mins from frozen.
1 Pour the reserved anchovy oil into a lidded frying pan over a low heat. Add the onions, cover and cook for 5 mins, stirring regularly. Add the peppers, re-cover and cook for a further 10 mins to soften.
2 Preheat the oven to gas 6, 200°C, fan 180°C. Add 1 tsp sugar and the vinegar to the pan, increase the heat to medium-high and cook, stirring often, for 4-5 mins until lightly caramelised. Reduce the heat to medium, add the garlic and thyme and cook for 1 min more; remove from the heat.
3 Lay the pizza bases on 2 baking sheets. Divide 100g passata between them and spread to cover each base, leaving a border around the edge.
4 Spoon 250g of the onion and pepper mix into a bowl, cover and refrigerate for the jambalaya (right). Spread the rest over the pizza bases. Top with half the mozzarella, the anchovies, olives and capers, if using. Bake for 7-9 mins until crisp at the edges.
5 Meanwhile, whisk the lemon zest, juice, remaining ½ tsp sugar and the olive oil together to make a dressing. Toss the remaining mozzarella with the beans, tomatoes, salad leaves and half the parsley and coat with the dressing. Scatter the remaining parsley over the pizzas and serve with the salad.
½ chicken stock pot, made up to 350ml 400ml leftover passata
10g fresh parsley, leaves fnely chopped
1 lemon, half juiced, half cut into wedges
1 Heat a lidded frying pan over a low-medium heat and fry the chorizo for 3-4 mins until crisp at the edges and releasing its oil. Add the Cajun seasoning and the onion and pepper mix, then cook for 2-3 mins until aromatic and heated through.
2 Stir through the rice and add the stock and leftover passata. Bring to the boil, reduce the heat to low, then cover and simmer for 20-25 mins until the rice is tender. Scatter over the parsley, squeeze over the lemon juice and serve with lemon wedges.
Each serving contains of the reference intake. See page 8.
Energy Fat Sugars Salt Saturates
UK’s Best Network
AUBERGINE
FIELD TO FORK
Exciting dinners using this season’s b est pro duce
PICK OF THE CROP
‘Aubergines like warm, sheltered conditions so we grow them in greenhouses and pick by hand when full size. The glossy skin helps elevate dishes – and contains antioxidants.’
Saúl Escobar Fernández, CEO, La Ñeca, Spain
MISO AUBERGINE NOODLE SALAD
Serves 2
Takes 35 mins Cost per serve £2.88
Preheat the oven to gas 6, 200°C, fan 180°C. Dice 2 aubergines into 2cm chunks and add to a lined baking tray. Mix 2 tbsp white miso paste, ½ tbsp vegetable oil, 1 tbsp reduced-salt soy sauce and 1 tbsp water until smooth. Pour over the aubergines; toss to coat. Roast for 22-25 mins, turning halfway, until golden. Meanwhile, pour 3 tbsp rice wine vinegar over ½ a sliced red onion in a large bowl. Add a pinch of salt and 2 tsp caster sugar Scrunch together with your hands; set
aside. Cook 125g wholewheat noodles to pack instructions; drain and rinse under cold water. Add to the onions along with 1 tbsp sesame oil, 15g chopped fresh coriander and the juice of 1 lime; toss well. Stir in most of the miso aubergine and ½ a chopped mango. Top with the remaining aubergine and scatter with 25g chopped toasted unsalted peanuts, then squeeze over the juice of another lime to serve.
Each serving contains
AUBERGINE SCHNITZEL WITH GARLICKY BEANS
Serves 4
Takes 1 hr
Cost per serve £1.48
40g butter, at room temperature
2 garlic cloves, crushed
10g fresh flat-leaf parsley, finely chopped
75g plain flour
2 eggs, beaten
100g panko breadcrumbs
2 aubergines, each sliced lengthways into
4 (stalk attached)
spray oil
220g pack green beans, trimmed
1 lemon, zested and cut into wedges
20g pecorino, finely grated
1 Preheat the oven to gas 7, 220°C, fan 200°C. Mash the butter, garlic, parsley and some black pepper in a bowl; set aside.
2 Tip the four, eggs and breadcrumbs into 3 separate shallow bowls. Pat the aubergine slices dry with kitchen paper, then coat, one at a time, in the four, eggs and, finally, the breadcrumbs.
3 Arrange the aubergine slices in a single layer on a baking tray. Spray on both sides with spray oil; bake for 25-30 mins, turning halfway, until crispy and golden.
4 Meanwhile, boil the green beans for 5-6 mins until tender. Drain, return to the empty pan and add the garlic and parsley butter so it begins to melt.
5 Divide the aubergine schnitzel and beans among plates, with
the herby garlic butter drizzled over. Scatter over the lemon zest, pecorino and a twist of black pepper, and serve with lemon wedges to squeeze over. Each serving contains
ASPARAGUS
INDONESIAN-STYLE
CHICKEN & ASPARAGUS
FRIED RICE
Serves 2
Takes 25 mins
Cost per serve £2.44
1 tbsp vegetable oil, plus 2 tsp
1 chicken breast, sliced into 1.5cm strips
½ tsp ground turmeric
2 garlic cloves, finely sliced
2cm piece fresh ginger, peeled and sliced into matchsticks
4 spring onions, whites cut into 2cm pieces, greens finely sliced
180g bunch asparagus, cut diagonally into
3 pieces
250g pack microwave jasmine rice
1 tbsp reduced-salt soy sauce
2 eggs
1 lime, halved
1 Heat 1 tbsp oil in a wok over a medium heat. Toss the chicken with the turmeric, then stir-fry for 5-6 mins until cooked through. Transfer to a plate.
2 Add the garlic, ginger, coriander stalks and chilli paste; cook for 1 min. Add the spring onion whites and asparagus; fry for 2 mins. Stir in the rice and cook for 5 mins or until piping hot. Stir in the soy sauce and chicken; cook for 2 mins more, stirring.
3 Meanwhile, heat the extra 2 tsp oil in a frying pan over a medium heat. Crack in the eggs; fry for 3 mins or until crispy around the edges with a runny yolk.
4 Serve the rice topped with the eggs. Finish with the spring onion greens, coriander leaves and lime.
Each serving contains
PICK OF THE CROP
‘Asparagus spears can grow 1cm an hour in warm weather, so we harvest every day to select spears at the perfectly tender stage. I like them fried with a rasher of bacon and sandwiched in a bap.’
Chris
Chinn, partner at Cobrey Farms, Herefordshire
ASPARAGUS, CIABATTA & OLIVE SALAD
Serves 4 Takes 35 mins Cost per serve £1.89
Preheat the oven to gas 6, 200°C, fan 180°C. Tear 150g bake-at-home ciabatta or sourdough into chunks, drizzle with 1 tbsp extra-virgin olive oil; toss to coat. Roast for 8-10 mins until crunchy. Meanwhile, trim the woody ends from a 180g pack asparagus and slice 1 courgette into 1.5cm pieces. Add to a bowl with 100g trimmed sugarsnap peas, 1 tbsp extravirgin olive oil and some seasoning; toss to coat. Heat a dry frying pan over a high
heat and fry the veg, in batches, for 3 mins, tossing halfway, until blistered. Transfer to a bowl. Put 1 tbsp rinsed capers, 12 pitted Kalamata olives, 15g fnely chopped fresh basil, 1 tbsp red wine vinegar and another 2 tbsp extra-virgin olive oil in a bowl; mix. Shave another 180g pack asparagus into the bowl; toss to coat. Tip the mix over the charred veg. Add the croutons; mix well. Stand for 10 mins, then serve on a platter. Each serving contains
NEW LOOK, RECIPE
With Immuno-Nutrients and 50% more GOS/FOS than other brands
Breastfeeding is best. Follow on milk should be used as part of a mixed diet from 6 months. Talk to your healthcare professional. With Vitamins A,C, D and Zinc. Contains Vitamin D to support the normal function of the immune system. 50% GOS/FOS compared to UK & Irish Follow on Milk powders, as of August 2024.
Five reader-approved veggie and vegan recipes to see your family through the working week
Tried it, liked it
Full-time worker and single mum Carrie is a vegetarian who lives with her daughter, a fussy meat eater. ‘She turns her nose up at vegetables, which makes things harder. We end up eating different things and I worry if I’m offering her the right foods.’
‘I don’t usually enjoy cooking, but these meals were easy and saved me hassle and money’
Want to test one of our family dinner meal plans for four? Email tesco.mag@cedarcom.co.uk for your chance to get involved. GET INVOLVED
PAKORA BURGERS
Serves 4 freeze uncooked burgers
Takes 45 mins
4-pack baking potatoes, cut into wedges
1½ tbsp rapeseed oil
150g baby spinach
1 red onion, fnely chopped
1 carrot, scrubbed and grated
400g tin chickpeas, drained and roughly mashed
40g plain four
2 tsp garam masala
4 white batch rolls, split For the raita
250g Plant Chef plain
soya yogurt alternative
⅓ cucumber, grated
1 small garlic clove, fnely chopped
10g fresh coriander, chopped
¼ tsp garam masala
‘Surprisingly simple to make – the wedges were a hit’
1 Preheat the oven to gas 5, 190°C, fan 170°C. Put the potato wedges on 2 baking trays, drizzle over 1 tbsp oil and season. Toss to coat; bake for 15 mins.
2 Meanwhile, put 125g spinach in a microwave-safe bowl and microwave on high for 1½-2 mins until wilted. Cool a little, then squeeze out any excess liquid and fnely chop. Mix with the onion, carrot, chickpeas, flour and garam masala and some seasoning; shape into 4 patties.
3 Heat the remaining oil in a frying pan over a medium heat and fry the burgers for 3-4 mins, turning halfway, until golden. Transfer to the baking trays with the wedges and return to the oven for 15 mins to cook through.
4 Meanwhile, mix all the ingredients for the raita in a bowl. Season and set aside.
5 Divide the remaining spinach between the rolls, add the burgers and top with a spoonful of raita. Serve with the potato wedges and remaining raita. Each
PEPPER & TOMATO
PASTA FRITTATA
Serves 4
Takes 35 mins
200g lasagne sheets, broken into pieces
1½ tbsp rapeseed oil
1 red onion, chopped
250g frozen sliced mixed peppers
125g cherry tomatoes, halved
150g baby spinach
1 large garlic clove, fnely chopped
6-pack eggs, beaten
250g pack sweet & crunchy salad
⅓ cucumber, sliced
‘Quick and easy to cook. I’d like to try swapping the pasta for potato next time’
1 Preheat the oven to gas 4, 180°C, fan 160°C. Bring a large pan of water to the boil and cook the pasta for 8-10 mins, then drain and set aside.
2 Meanwhile, heat half the oil in an ovenproof frying pan (20cm across the base) over a medium-high heat and fry the onion and peppers for 5-6 mins until golden. Add the tomatoes, spinach and garlic; cook for another 1-2 mins until the spinach has wilted. Season.
3 Reduce the heat to lowmedium and tip in the remaining oil and cooked pasta; pour over the beaten eggs, tilting the pan to distribute evenly. Cook for 2-3 mins, then transfer to the oven for 15-20 mins until golden and set. Turn out onto a board, slice into wedges and serve with the crunchy salad and cucumber. Each serving contains of the reference intake. See page 8. Carbohydrate 48g Protein 21g Fibre 6g 2 of your 5-a-day; high in vitamin C
CAULIFLOWER
‘SHAWARMA’ PITTAS
Serves 4
Takes 40 mins
1 red onion, finely sliced
1 lemon, juiced
¼ tsp caster sugar
500g sweet potatoes, scrubbed and cut into thin matchstick fries
3 tbsp rapeseed oil
1 cauliflower, broken into florets, tender leaves reserved
250g Plant Chef plain soya yogurt alternative
1 tbsp Lebanese 7-spice
125g cherry tomatoes, finely chopped
⅓ cucumber, finely chopped
10g fresh coriander, finely chopped
6 wholemeal pittas, toasted and split open
‘My Moreish,favourite! and the coriander and soya yogurt made it fresh’
1 Preheat the oven to gas 6, 200°C, fan 180°C. Tip the onion into a heatproof bowl and cover with boiling water. Set aside for 10 mins; drain. Return the onion to the bowl with all but 1 tbsp of the lemon juice, the sugar, a pinch of salt and 1 tbsp boiling water and set aside to pickle.
2 Put the sweet potatoes on a baking tray and drizzle with 1 tbsp oil; season and toss to coat. Bake for 25-30 mins until tender.
3 Meanwhile, mix the caulifower forets and leaves with 125g yogurt alternative, 1 tbsp oil, the 7-spice and some seasoning. Transfer to a lined baking tray and roast for 20-25 mins, turning halfway, until golden and crisp.
4 Mix the tomatoes, cucumber, coriander, remaining oil and 1 tbsp lemon juice in a bowl with some seasoning.
5 To serve, stuff the pittas with the crispy caulifower and spoon over the salsa, pickled onion and remaining yogurt. Serve with the sweet potato fries.
Each serving contains
SWEET
CHILLI NOODLES WITH CRISPY PANEER
Serves 4
Takes 30 mins
3 tbsp sesame seeds
1½ tbsp rapeseed oil
200g pack paneer, cut into 1-2cm cubes
165g pouch sweet chilli stir-fry sauce
250g frozen sliced mixed peppers
2 carrots, scrubbed and peeled into ribbons
2 garlic cloves, finely chopped
10g fresh coriander, chopped
250g pack medium egg noodles
1 Toast the sesame seeds in a dry frying pan over a medium heat for 1-2 mins, stirring until golden. Transfer to a plate and set aside. Heat half the oil in the pan, then fry the paneer for 2-3 mins, turning occasionally, until golden all over. Add 1 tbsp sweet chilli sauce, fry for 1 min more, then coat the paneer in half the sesame seeds and set aside.
2 Wipe out the pan and heat the remaining oil over a medium-high heat. Fry the peppers and carrot ribbons for 5-10 mins until softened, adding the garlic for the last 2 mins. Stir in the remaining sweet chilli sauce and half the coriander, then cook for 1-2 mins more until bubbling.
‘I enjoyedreallythis. The paneer goes well with the stir-fry’
3 Meanwhile, cook the noodles to pack instructions. Drain well; toss with the sweet chilli veg and divide among bowls. Top with the sesame paneer, then scatter with the remaining coriander and sesame seeds to serve. Each serving contains
ROASTED SWEET POTATO & SPINACH
‘BROKEN LASAGNE’
Serves 4
Takes 1 hr 10 mins
500g sweet potatoes, peeled and diced into 1-2cm chunks
2 garlic cloves, unpeeled and lightly crushed
1 tbsp rapeseed oil
200g baby spinach
400g tin chopped tomatoes
390g tin green lentils, drained and rinsed
1 vegetable stock cube, made up to 400ml
200g lasagne sheets, broken into pieces
210g pack mozzarella, drained and torn into small pieces
1 Preheat the oven to gas 5, 190°C, fan 170°C. Put the sweet potatoes and garlic on a baking tray, drizzle over the oil, season and toss to coat; roast for 15 mins. Stir in the spinach and return to the oven for 5 mins to wilt. Squeeze the garlic cloves from their skins and roughly mash.
2 Spoon the sweet potato mixture and mashed garlic into a bowl and stir in the tinned tomatoes, lentils and stock. Add the broken lasagne sheets, season and mix well to combine. Pour into a 2ltr baking dish, top with the mozzarella and bake for 30-35 mins until golden and cooked through. Leave to sit for 5-10 mins before serving.
Each serving contains
‘This is another favourite. Easy to heat up for work lunches too’
GIVE ME MORE! Scan this QR code to find more meal plans for £25, on Tesco Real Food.
CHILL TIME
Cold-brew tea is the summer drink trend to try, for a smoother, refreshing cuppa
MAKE IT AT HOME
Add 2 Darjeeling tea bags to a jug with 400ml cold water. Cover, then transfer to the fridge for 8 hrs or overnight. Gently squeeze out and discard the teabags; serve with ice, orange slices and fresh mint or thyme sprigs. The tea will keep for 3-5 days in the fridge.
FARMER OWNED MEANS TASTIER TOMATOES.
Cirio farmers don’t just grow our tomatoes, they also own our company. That means our fruits are always made the farmerly way. With passion and dedication, they oversee the whole journey from seed to plant to plate. So you can enjoy the finest tomatoes and even more delicious dishes.
Weekend vibes
You can’t guarantee the weather but these effortless entertaining ideas will give your Bank Holiday gatherings the wow factor. Dive in!
Tomato & ricotta
bruschetta p38
TOMATO & RICOTTA BRUSCHETTA
Serves 6 as a starter or light meal
Takes 3 hrs
Cost per serve £1.62
GET AHEAD Keep the tomatoes submerged in oil in a sterilised* container in the fridge for up to a week.
500g mixed colour cherry tomatoes
2½ garlic cloves, 2 finely chopped, ½ grated
2 fresh thyme sprigs, leaves picked
150ml extra-virgin olive oil
250g pack ricotta, drained well
1 lemon, zested
2 tbsp chopped fresh basil, plus extra leaves to serve
1 Preheat the oven to gas ¼, 110°C, fan 90°C. Put the tomatoes in a baking dish just big enough to fit them snugly in a single layer. Add the chopped garlic, thyme and oil. Bake for 2 hrs 30 mins–3 hrs, gently stirring the tomatoes halfway through, until starting to fall apart. Leave to cool completely.
2 Whip the ricotta in a bowl with a whisk until light and fluffy, then stir in half the lemon zest, the grated garlic and the basil and season well. Spread the toast with the herby ricotta, followed by a spoonful of the tomatoes and some fresh basil leaves and the remaining lemon zest to serve.
Each serving contains of
See page 8.
CHILLI & LIME PRAWN SKEWERS
Serves 4
Takes 50 mins
Cost per serve £3.25
COOK’S TIP To prevent burning, soak wooden skewers in water for 15 mins before using.
1.2kg pack Maris Piper potatoes, scrubbed and cut into 2cm wide chips
1½ tbsp olive oil
2 x 240g packs Tesco Finest frozen jumbo raw king prawns, defrosted
2 garlic cloves, grated
2cm piece fresh ginger, peeled and grated
2 limes, 1 zested and juiced, 1 sliced into wedges
1 tbsp smoked paprika
1 red chilli, finely chopped
100g reduced-fat mayonnaise
¼ tsp cayenne pepper
1 Preheat the oven to gas 6, 200°C, fan 180°C.
If barbecuing, light the barbecue about 30 mins before you want to cook the prawns and leave the coals to turn white.
2 Toss the potatoes with 1 tbsp oil on a baking tray; season. Bake for 40 mins, turning after 25 mins.
3 Meanwhile, put the prawns in a bowl with the garlic, ginger, lime zest, 2 tsp paprika and the chilli; leave to marinate while the barbecue heats up and the chips cook. Mix the mayo, cayenne, lime juice and remaining 1 tsp paprika in a separate bowl.
4 If cooking in a griddle pan, heat over a high heat until smoking hot. Thread the prawns onto skewers (about 4 or 5 prawns per skewer), then cook for 2 mins each side on the barbecue or griddle until charred and pink throughout. Serve sprinkled with coriander alongside the chips and spicy mayo for dipping, plus lime wedges for squeezing over.
Each serving contains
DRINKS MATCH
TESCO FINEST PICPOUL DE PINET, £10**
A southern French white with citrus flavours that’s a great match for seafood.
2g chopped fresh coriander 18+
** Alcohol prices exclude Express stores and may differ in Scotland and Wales
* To sterilise glass jars, 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.
Chilli & lime prawn skewers
Opens 00:00 22/4/25. Closes 11:59pm 4/6/25. UK 18+ only. 1 x Main Prize, 14 x Runner-up Prizes. Winners randomly drawn. Main Prize: consists of a pair of Wimbledon Championships 2025 Centre Court tickets for 5/7/25, for 2 adults (18+). Also includes 2 nights’ 4* hotel stay in Kensington (4 - 6/7/25), sharing a classic deluxe double room; breakfast; dinner on one evening at the hotel restaurant (3-course set menu, excludes drinks); return transport from the hotel to The Championships 2025, Wimbledon, London on 5/7/25, £500 spending money (paid via cheque/BACS). Tickets provided digitally. Winner will need to sign up for a MyWimbledon account to receive tickets (mobile app required). Runner-up Prizes: each a £250 Tesco e-Gift Card. In-store redemption only. e-Gift Card terms apply. Email address required to receive prize. 1 entry per person. Max 1 prize per household. Standard rate text charges apply. Texts may fall outside any text inclusive packages. Check with your network provider. Full terms and conditions at https://www.tesco.com/zones/tesco-competitions. Promoter: Tesco Stores Ltd. Supplier: Diageo. Administrator: Prizeology Limited.
GREEK-INSPIRED
POTATO SALAD
Serves 4
Takes 55 mins
Cost per serve £1.49
750g baby new potatoes
200g block reduced-fat salad cheese
1 lemon, juiced, ½ zested
2 tsp dried oregano
2 large fresh thyme sprigs, leaves picked and chopped
1½ tsp sesame seeds
½ tsp crushed chillies
½ red onion, finely sliced
2 tbsp extra-virgin olive oil
1 tsp Dijon mustard
150g cherry tomatoes, halved
50g Kalamata olives, pitted and halved
½ cucumber, halved, deseeded and thinly sliced
5g fresh dill, leaves picked and chopped
1 tbsp sliced fresh mint leaves
1 tsp clear honey
1 Preheat the oven to gas 6, 200°C, fan 180°C. Boil the potatoes for 15-20 mins until just tender, then drain and leave to steam-dry for 5 mins. Meanwhile, drain and pat the salad cheese dry with kitchen paper. Season well with pepper and rub over the lemon zest, half the oregano and thyme, and all the sesame seeds and crushed chillies. Put the onion in a bowl with half of the lemon juice and toss together; set aside.
2 Put the potatoes on a baking tray and flatten each with the back of a spoon, ensuring they don’t come apart completely. Drizzle with 1 tbsp oil and sprinkle over the remaining oregano and thyme and season well. Nestle the salad cheese in the middle of the tray, then bake for 20-25 mins until the potatoes are crisp and the cheese is lightly golden. Transfer the cheese to a plate and lightly cover with foil to keep warm.
3 Whisk the remaining oil, lemon juice and mustard together and season well. Transfer the potatoes to a serving platter and toss with the pickled onion (discard the liquid), tomatoes, olives, cucumber and herbs. Place the cheese on top and drizzle the dressing over everything. Drizzle the honey over the cheese before breaking it up to serve.
Each serving contains
Easy-cookmain
STICKY MANGO CHICKEN
Serves 6
Takes 1 hr 15 mins
Cost per serve £2.40
COOK’S TIP To barbecue, preheat and wait until the coals have turned white. Cook the chicken directly on the grill for 20 mins, breast-side down; turn and cook for another 20 mins or until cooked through and the juices run clear.
2kg whole chicken
1 tbsp rapeseed oil
1½ tsp mild curry powder
1½ tsp garam masala
100g mango chutney
190g jar raita
5g fresh coriander, chopped
½ red chilli, finely sliced
64g pack poppadoms, roughly broken up
4 naans
For the salad
2 tbsp olive oil
1 lime, ½ zested and juiced, ½ cut into wedges
2 tbsp finely chopped fresh coriander
1 tsp garam masala or chaat masala
½ garlic clove, grated
1 tbsp mango chutney
¼ cucumber, finely chopped
½ red onion, finely sliced
150g cherry tomatoes, quartered
400g tin chickpeas, drained and rinsed
80g pack pomegranate seeds
½ red chilli, finely chopped
1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the chicken breast down on a chopping board and use a sharp knife or poultry shears to cut along each side of the back bone to remove. Turn over and press down firmly between the breasts with the palm of your hand to snap the breast bone (this helps it lay flat). Transfer to a snug-fitting roasting tray, then rub in the oil, curry powder and garam masala. Season well, then roast for 35 mins.
2 Brush the mango chutney all over the chicken skin, then return to the oven for 20 mins or until sticky and cooked through and the juices run clear. Cover with foil and rest for 15 mins before carving.
3 Meanwhile, for the salad, whisk together the oil, lime zest and juice, coriander, garam masala, garlic and mango chutney; season. Put the remaining ingredients in a bowl and toss with the dressing.
4 Drizzle a little raita over the carved chicken and scatter with the coriander and sliced chilli. Serve with the remaining raita, the salad, lime wedges and poppadoms and naans to dip.
Each serving contains of the reference intake. See page 8. Carbohydrate
Love
your space
Give your garden a glow-up with ideas to transform even the smallest spot outdoors
APERITIVO HOUR
Sundowner with friends? With a fexible lounge set and cosy foor cushions, no one need stay inside. Serve snacks in stylish bowls and show off cocktails in a clear jug. Portable solar lanterns add soft lighting to extend the fun till late.
4-Piece Lounge Set, £125; Outdoor Solar Black Metal Rectangular Lantern, £15; Outdoor Green Frill Cushion, £8; Outdoor Green Stripe Floor Cushion, £12.50 each; Bayswood White Bubble Pot 20cm, £15; Plastic Green Jug, £8
QUIET CORNER
Make even the smallest space a sanctuary for calm mornings and moments in the sun. Soften a bistro set with cushions and surround yourself with plants in neutral pots that let nature do the talking.
Right Green Steel Bistro Set, £69; Outdoor Sage Green Seat Pad, £7.50 each; Solar Cage String Lights, £22; Bayswood White Bubble Pot 20cm, £15; Bayswood Green Ombre Pot 20cm, £15
A SPACE TO RELAX
Make your garden an extension of your home with comfy seating you’ll want to lounge in all day. Create a wellbeing zone with an outdoor rug and lighting for a finishing touch, then settle down and journal the afternoon away.
Left Corner Sofa Set, £299; Outdoor Green Frill Cushion, £8; Green Stripe Rug, £25; Outdoor Solar Rattan Lantern, £16 each; Bayswood Green Ombre Pot 20cm, £15
SUNGOLD KIWIFRUIT
PREPARETOBE BESOTTED!
One taste and you’ll know why. Grown with love because we’re 100% grower owned and a little obsessed with growing the best! They’re so sweet and juicy, simply cut, scoop and enjoy!
Destination dinner
LISBON
Give your cooking a Portuguese twist with our favourite ingredients and flavours – no passport required
THE SPICE IS RIGHT
The piri-piri spice blend is said to have been created by Portuguese explorers in Mozambique and today, piri-piri chicken is cooked over charcoal across Portugal. TryourfieryPiri-pirichicken recipe (see QR code, right).
CANNY COOKING
Fish and seafood are staples in Portuguese cuisine – think
Easy buys
Get a taste of Lisbon at your local Tesco
lemon juice, chopped red onion and parsley on toast.
HAPPY HOUR
For a drink that’s a true taste of Lisbon, look out for ginjinha. This sweet, strong sour cherry liqueur can be found in kiosks across the city. For something easily available in the UK, try a Porto Tonico – Portugal’s answer to the Aperol Spritz. Find a recipe on p60.
arroz de marisco (seafood rice) and bacalhau (salt cod).
Butthetinnedfishemporiums around Lisbon, with their rainbow-hued tins in vibrant displays, are a treat for the senses. As well as the familiar tinned tuna and mackerel, you’llfindoctopus,stuffed squid and razor clams. At home, try Tesco Finest sardines in tomato sauce drizzled with a little olive oil,
The Algarve is considered the capital,piri-piri but you can still find the real deal in Lisbon
Tesco Finest
STREET EATS
You can’t ignore the iconic pastel de nata, known to us as custard tarts, that are synonymous with Lisbon. Unlike the British version, these crisp cups of pastry have a caramelised crust and a smooth, almost liquid custard filling.Serveyoursastheydo in Lisbon, with a dusting of cinnamon to bring out the flavours.Ortryourseasonal twist with the Rhubarb & custard Portuguese tarts at tes.co/portuguesetarts.
GIVE ME MORE!
Scan here for a Piripiri chicken recipe, on Tesco Real Food.
Longerdaysarehereand there’snobettertimeto getoutandabout.Swerve expensivedaytripswithour thrifty tips to keep the family entertainedandhappy, whilestayingmoneysavvy.
BE SNACK SAVVY Thecostof foodanddrinkquicklyadds up,sospendafewminutes throwingtogetheraneasy packedlunch.Don’tforget totakewaterbottlestorefill forfreethroughouttheday.
GET ON YOUR BIKE Cyclingis afun,eco-friendlywayto getoutsideandgofurther afield.Searchonlinetofind amapofcyclepathsinyour area.Needabike?Lookfor localbusinessesselling refurbishedbikes,orcheck outonlinemarketplacesfor
second-handonesthat won’tbeascostlytobuy.
EXPLORE THE GREAT OUTDOORS WithtwoBank HolidayweekendsinMay, whynotconsideracheap getaway?Campingisa great-valuewaytoteach kidsskillslikepitchingatent. Youcouldevenstayathome andcampinthegarden!
GO LOCAL Keepaneyeout forfêtes,fairsandlocal events.Manycanbea budget-friendlywaytoget everyoneoutandaboutandyou’llbesupporting yourlocalcommunitytoo.
HAVE A SPORTS DAY Eggand spoonattheready,taketo thegardenorparkforaday ofraces.Useoldpillowcases forthesackrace,andtiesor scarvesforthethree-legged race.Don’tforgetto hard-boilthoseeggsfirst!
Sweet and savoury mash-ups give these picnic-friendly bakes a glow-up and
Strawberry pretzel cheesecake bars p53
Pair zesty citrus with aromatic bay
Lemon & bay sweet focaccia
STRAWBERRY PRETZEL
CHEESECAKE BARS
Makes 12 bars
Takes 35 mins plus at least 4 hrs chilling Cost per bar 67p
125g salted pretzels, plus 10 extra
85g caster sugar
100g butter, melted
200ml whipping cream
2x200gpackssoft cheese
70g icing sugar
1 tsp vanilla extract
300g strawberries, hulled
2 tbsp lemon juice
1 Pulse the 125g pretzels in a food processor to coarse breadcrumbs, or use a rolling pin to bash into crumbs. Pour into a mixing bowl and combine with 50g caster sugar and the melted butter. Transfer to an 18cm square baking tin and press down firmly using the bottom of a fat glass to create a compact base.
2 Pour the cream into a mixing bowl and whisk with an electric whisk until just thick and soft peaks form. In a separate bowl, beat the soft cheese, icing sugar and vanilla extract until combined. Scrape the whipped cream into the bowl and, on a slow speed, gently whisk together until combined and thick enough to hold its shape. Spoon over the pretzel base, pressing into the corners well to avoid air pockets. Cover with foil, then chill in the fridge for at least 4 hrs or overnight.
3 Meanwhile, dice all but 4 strawberries into 5mm cubes and add to a lidded saucepan with the remaining 35g caster sugar and the lemon juice. Heat gently until the sugar dissolves, then bring to a simmer. Cover and cook over a low-medium heat for 10 mins or until dark red and syrupy. Leave to cool completely. Slice the remaining strawberries and set aside.
4 Remove the cheesecake from the tin and spoon over the strawberry compote. Run a sharp knife under a hot tap, dry, then use to slice the cheesecake into bars, wiping the knife between each cut for neat slices. Top with the strawberry slices and remaining pretzels to serve. The untopped cheesecake bars will keep in an airtight container in the fridge for up to 5 days. Each bar contains of the reference intake. See page 8.
LEMON & BAY
SWEET FOCACCIA
Serves 12
Takes 55 mins plus proving Cost per serve 16p
2 tsp caster sugar
7g sachet fast action dried yeast
2 lemons, 1 zested and juiced, 1 thinly sliced
500g strong white breadfour
1tbspseasaltfakes
5 tbsp extra-virgin olive oil
For the lemon & bay drizzle
80g caster sugar
5 bay leaves
2 lemons, zested and juiced
1 Add 300ml warm water to a mixing bowl and stir in the sugar. Sprinkle over the yeast, stir again, then set aside for 5 mins or until foamy.
2 Stir through the lemon juice, then add the four, ½ tbsp salt and the lemon zest. Use the dough hook attachment of an electric whisk or mixer and mix on a slow speed to form a dough. Increase the speed to medium and mix for 10 mins or until very elastic and sticky. Or knead for 10-15 mins by hand.
3 Grease a bowl with 2 tbsp oil, then scrape the dough into it using a spatula. Loosely cover with oiled clingfilm; set aside in a warm place for 1 hr or until doubled in size.
4 Grease a 23 x 33cm baking tin with 1 tbsp olive oil. Transfer the risen dough to the prepared tin and coat in the oil. Press the dough to the edges, let it relax and pull away, then press to the edges again. Cover with the oiled clingfilm and set aside in a warm place for 45 mins or until doubled in size.
5 Preheat the oven to gas 6, 200°C, fan 180°C. Wet your hands, then use your fingertips to make dimples all over the dough. Arrange the thinly sliced lemon slices over the top, then drizzle over the remaining 2 tbsp oil and scatter with ½ tbsp sea salt fakes. Bake for 20-25 mins until risen and golden.
6 Meanwhile, make the lemon drizzle. Put the sugar, bay leaves, lemon juice and 60ml water in a saucepan, bring to the boil and bubble for 3 mins; remove from the heat. Leave the baked bread to cool for 5 mins, then pour the syrup all over it. Scatter with the lemon zest and cut into wedges to serve. The focaccia will keep in an airtight container for up to 3 days.
Each serving contains of the reference intake. See page 8. Carbohydrate 38g
WIN A THEATRE BREAK FOR FOUR
THE
MUSICAL
We’re offering the chance to win 4 tickets to see the RSC’s multi award-winning Matilda The Musical at London’s Cambridge Theatre, and stay overnight in a London hotel*
*Terms and conditions apply. Giveaway opens from April 25th to June 6th. Not in association with Tesco. Scan the QR code for full T&Cs.
ORANGE & FENNEL
UPSIDE-DOWN
CAKE
Serves 12
Takes 1 hr 35 mins
Cost per serve 39p
400g caster sugar
3 oranges, 2 cut into 3mm slices, 1 zested
1 tbsp fennel seeds
200g butter, softened, plus extra for greasing
3 large eggs
200g self-raising flour
½ tsp baking powder
80g Greek yogurt
crème fraîche (optional)
1 Put 200g caster sugar and 120ml water in a saucepan and heat over a medium heat, stirring until the sugar dissolves. Add the orange slices, bring to a simmer, then bubble for 15 mins until the rinds are beginning to turn translucent. Remove from the heat and set aside in the pan.
2 Toast the fennel seeds in a dry frying pan over a medium-high heat for 3-4 mins until fragrant. Set aside ¼ tsp and grind the rest to a fine powder with a pestle and mortar.
3 Preheat the oven to gas 4, 180°C, fan 160°C and grease and line a deep 20cm round cake tin; place on a baking tray. Scatter the reserved toasted fennel seeds into the bottom of the prepared tin, then carefully arrange the orange slices on top, starting in the centre and overlapping slightly as you spiral around all the way to the edges. Drizzle over 3 tbsp of the orange syrup, reserving the rest.
4 Beat the butter, remaining 200g caster sugar and orange zest together with an electric whisk until
ennelseedsg owellwith orange
pale and creamy. Add the eggs, one at a time, mixing well after each addition. Fold in the four, baking powder, ground fennel seeds and a pinch of salt until just combined.
5 Spoon in the yogurt and fold in until just combined. Spoon the mixture over the orange slices and smooth out the top with the back of a spoon. Bake for 50-55 mins until golden and the cake springs back when pressed in the centre, checking after 40 mins and covering with foil if it’s browning too quickly. Leave to cool for 5 mins, then run a knife around the edge of the tin and invert onto a serving plate. Serve warm with crème fraîche, if you like, drizzled with the remaining orange syrup, or leave to cool completely.
Each serving contains
of the reference intake. See page 8.
OLIVE OIL CARAMEL & RASPBERRY FLAPJACKS
Makes 12 pieces
Takes 50 mins
Cost per piece 36p
120ml olive oil, plus extra for greasing
120ml maple syrup
80g light brown soft sugar
½ tsp fne salt
300g porridge oats
125g frozen raspberries
GIVE ME MORE! Scan this QR code for more recipes to bake and take, on Tesco
1 Pour the oil and maple syrup into a mixing bowl and whisk vigorously for 2-3 mins until combined into a caramel sauce and thickened slightly; set aside 2 tbsp in a separate bowl.
2 Preheat the oven to gas 6, 200°C, fan 180°C and line a 22cm square baking tin with baking paper. Pour the olive oil caramel, sugar and ½ tsp fine salt into a saucepan and heat over a low-medium heat, stirring occasionally, for 3-4 mins until combined and bubbling. Stir in the oats.
3 Gently fold through half the raspberries, then tip into the lined baking tin, lightly pressing into the corners. Scatter over the remaining raspberries and gently press them into the mixture with the back of a spoon. Bake for 25-30 mins until golden. Leave to cool completely. Cut into 12 pieces and drizzle with the reserved 2 tbsp olive oil caramel to serve. Store in an airtight container for 3-4 days.
Each piece contains
Real Food.
of the reference intake. See page 8. Carbohydrate 30g Protein 3g Fibre 2g
Fat Sugars Salt Saturates
JUST THE TONIC
We all love a G&T, but it’s not the only way to enjoy tonic. Discover these fresh takes
Ataste of Portugal
Gone are the days when tonic’s only use was to top up gin: this 19th century mixer has come into its own, and demand is growing every year. Nowadays it’s being added to all manner of spirits and non-alcoholic drinks, as we look to longer summer sips that still pack a punch.
Porto Tonico p60
Cucumber, Lime & Mint Tonic p60
Ginger & Turmeric Tonic p60
PORTO TONICO
Makes 1
Takes 5 mins Cost per drink £1.05
Fill a tall glass with ice cubes and pour over 50ml white port and 100ml tonic water. Garnish with a wedge of orange or lemon to serve, if you like.
Each drink contains
of the reference intake. See page 8. Carbohydrate 10g Protein 0g Fibre 0g
GINGER & TURMERIC
TONIC (alcohol-free)
Makes 6 (makes 300ml ginger & turmeric mix) freeze the ginger & turmeric mix only Takes 15 mins Cost per drink 40p
Peel and chop 65g each fresh ginger and fresh turmeric and add to a high-speed blender with 300ml fresh apple juice and whizz for 2-4 mins until as smooth as possible. Strain through a sieve, using the back of a spoon to push through as much liquid as possible. Discard the leftover pulp. Fill 6 tall glasses with ice cubes and pour 50ml of the ginger and turmeric mix into each glass. Top each with 100-150ml tonic water to serve.
CUCUMBER, LIME
& MINT TONIC (alcohol-free)
Makes 2
Takes 15 mins plus at least 1 hr steeping Cost per drink 67p
Put ½ a coarsely grated cucumber, 50ml lime juice (from 2-3 limes), 8 fresh mint leaves and 1 tbsp caster sugar in a bowl. Stir together, then transfer to the fridge for 1 hr (or up to 3 hrs) to steep. When ready to serve, strain the mixture through a sieve, pushing it through with the back of a spoon to extract as much liquid as you can; discard the pulp. Fill 2 tall glasses with ice cubes, then divide the cucumber infusion between them. Top up each with 100ml elderflower tonic or classic tonic, then garnish with cucumber slices and extra mint leaves, if you like.
Each drink contains
KNOW YOUR TONIC
Classic tonic water
Sometimes called Indian tonic water, this traditional tonic is a classic for a reason. It has a distinctive clean, slightly bitterquinineflavour,with light citrus notes. Goes well with A shot of espresso, dark rum or whisky, or in our Porto Tonico recipe (left).
Mediterranean tonic water
A lower amount of quinine and added herbs make this a fragrant, lighter alternative to the classic drink. Goes well with More delicate, botanical drinks. Try using to top up limoncello for a spritz.
Aromatic tonic water
Cardamom and ginger add spice to this tonic, balanced with vanilla for sweetness to give a dry, clean taste. Goes well with Pink gins and peppery,berryflavours–mix with raspberry cordial for an easy summer sip.
Flavoured tonic waters
These are usually made withelderflower,citrusor flavour-packedfruits.Look out for seasonal limited-edition flavourstoo. Goes well with Complementing flavours–tryelderflowertonic in our Cucumber, lime & mint tonic (left), or use lemon tonic for a refreshing iced tea.
GIVE ME MORE! Scan this QR code to find more tonic ideas and recipes, on Tesco Real Food.
Each drink contains of the
intake. See page 8.
Make it at home…
JERK MARINADE
For a versatile marinade that packs a punch, you can’t go wrong with homemade jerk. Check out our expert’s guide
‘Everybody’s jerk recipe is different – and that’s what makes them great’
Londoner Riaz Phillips (@riazphillips) is an award-winning author of three Caribbean recipe books, including WestWinds:Recipes, HistoryandTales fromJamaica. Here, he shares a brief history of jerk cooking, plus his own jerk marinade and other favourite recipes to use it in.
Riaz Phillips
RIAZ PHILLIPS, FOOD WRITER
Buyany Heineken® or Heineken0.0pack & text SCORE2,yourfullname & postcode to 60110 chargedBy11:59pmon03.06.2025.Texts atyourstandardnetwork rate.Pleaseretainyourreceipt. Internetaccessrequiredfor receiptupload.
‘The history of “jerked” food goes back perhaps a millennium,’ says Riaz. ‘Those indigenous to the Caribbean would use dried herbs and spices to season meat that would then be slow-cooked, preserved and dried so that it could last a long time in the heat. Traditionally, jerk-seasoned meat is cooked over a literal pit in the ground covered with wood.
‘Everybody’s jerk seasoning is different and for people who make it themselves, perhaps even their own recipe differs each time. My recipe combines wet and dry ingredients for different textures and taste profiles – I also like to fuse the spirit of southern (American) barbecue into jerk chicken with the sauce I make.’
‘This marinade is a real allrounder: use it to pre-season a whole chicken, lamb steaks or pork chops, or vegetables before roasting or barbecuing’
JERK MARINADE
Makes 800-900ml
Takes 20 mins
Cost per tbsp 11p
2 tsp each ground cinnamon and ground nutmeg
37g jar ground allspice
10g fresh thyme sprigs
3cm piece fresh ginger
2-3 Scotch bonnet chillies, to taste
150g brown onions, diced
5 garlic cloves, peeled
4 spring onions, chopped
45g brown soft sugar
1 tbsp each sea salt flakes and ground black pepper
120ml reduced-salt
soy sauce
45ml rapeseed oil
60ml apple cider vinegar
60ml orange juice
120ml lager (optional)
1 lime, juiced
If you like a smoky flavour, tip the cinnamon, nutmeg and allspice into a frying pan and lightly toast over a low heat for 5 mins. Add all the ingredients to a blender or food processor and blitz until everything is roughly blended but still with some texture. You want all the larger ingredients blitzed but you don’t want a watery consistency. Pour into a 1ltr sterilised jar* and keep in the fridge for up to 2 months.
Each tbsp contains of the reference intake. See page 8.
GET THE KIT
Turn food the easy way with Cook Stainless Steel Tongs, £5
For quick prep, use a Go Cook Citrus Squeezer, £4, and Measuring Spoons, £3.50
SWEET & SPICY
JERK
CHICKEN
WINGS
Serves 4-6
Takes 1 hr 30 mins plus at least 1 hr marinating Cost per serve £1.02
2kg chicken wings
6 tbsp jerk marinade (see recipe on p65)
1 spring onion, whites and greens separated and fnely sliced
1 tsp onion granules
1 tbsp garlic powder
½ tbsp ground black pepper
4 tbsp clear honey
4 tbsp barbecue sauce
1 bird eye or jalapeño chilli, fnely sliced
10g fresh coriander, fnely chopped
2 limes, quartered
1 Using a serrated knife, cut an incision lengthways into each wing to allow the seasoning to permeate the meat. Transfer to a bowl with 5 tbsp jerk marinade, the spring onion whites, onion granules, garlic powder and the black pepper. Use your hands to massage everything into the wings, ensuring they are fully coated. Cover, then chill for 1-8 hrs to marinate, if you have time.
2 Preheat the oven to gas 6, 200°C, fan 180°C. Line a roasting tray with baking paper and place the marinated wings on the tray, reserving any leftover marinade in the bowl. Bake for 30 mins.
3 Meanwhile, add the honey and barbecue sauce and remaining 1 tbsp of jerk marinade to the leftover marinade in the bowl and stir to combine.
4 Use a pastry brush or spoon to coat the tops of the wings with half the marinade mixture; bake for another 20 mins or until lightly browned. Turn the wings over, coat with the remaining marinade; bake for 10 mins or until deep brown and starting to char.
5 Increase the heat to gas 7, 220°C, fan 200°C, flip the wings over again and cook for a final 10 mins. Transfer to a wire rack to cool for a few mins, then top with the spring onion greens, chilli and coriander. Serve with the lime wedges for squeezing over.
Each serving (6) contains
the reference intake. See page 8.
‘Wings are one of the easiest cuts of chicken to cook. Slash them before marinating so the flavours can really permeate the meat’
DRINKS MATCH TESCO FINEST STEEP SLOPES MOSEL RIESLING, £8*
Fruity and citrussy with a crisp mineral finish, this dry white pairs nicely with spicy food.
Finishonthebarbecue for extra char
‘Chow is a street food snack that’s common in Trinidad. It’s a nice palate-cleansing “dessert” that isn’t overly sweet. You could also add garlic and serve it as a side dish’
MANGO & CUCUMBER CHOW
Serves 4
Takes 20 mins
Cost per serve 88p
1 large cucumber
2 mangoes, peeled, destoned and sliced
½ tsp each sea salt and ground black pepper
10g fresh coriander, fnely chopped
1½ limes, 1 zested and juiced, ½ cut into wedges
1 tsp jerk marinade (see recipe, p65)
½ tsp crushed chillies
1 Slice the cucumber lengthways and run a teaspoon down the core to remove the watery seeds; discard. Turn fat-side down, thinly slice and transfer to a bowl.
2 Add all the other ingredients (except the lime wedges and crushed chillies), and gently mix with your hands. You can serve immediately, but for best results, refrigerate for at least 1 hr or up to 6 hrs. Scatter over the crushed chillies and serve with the lime wedges.
Each serving contains
Sweetandsavouryflavour sensation
GIVE ME MORE! Scan this code to find more ways to enjoy Caribbean food, at Tesco Real Food.
ADVENTURE
AWAITS
PBorneo is one of only two places in the world where you can see orangutans in their natural habitat
Discover the natural wonders of Borneo on a once-in-a-lifetime family holiday
lanning a memorable holiday? Put Sabah, Borneo, on your wish list. With its spectacular scenery, fascinating cultural heritage and rich wildlife, this stunning Southeast Asian island is an ideal destination for families seeking adventure.
Intrepid Travel’s Borneo Family Holiday is one of their best-selling family trips, thanks to a nine-day immersive itinerary crafted to suit parents and children. Travelling with a local leader as part of a small group, you will get to explore one of the world’s most biodiverse regions and see breathtaking wildlife conservation in action up close.
The beauty of booking with Intrepid is that they look after (almost) all the planning for you. All you need to do
is pack your bag, turn up and make memories! And, as Intrepid is a certified B Corp company and leader in responsible tourism, you can be sure your trip gives back to the people and places visited.
This adventure explores the island’s Malaysian region and includes an overnight stay in a jungle eco camp, a trip to the Sepilok Orangutan Rehabilitation Centre and late-night turtle-spotting on the beach to support local conservation efforts.
Expect your tastebuds to go on an adventure too, as the itinerary includes visiting a market for the chance to try local foods, plus a cooking class, where you’ll be shown how to make traditional Sabah and Malay dishes to enjoy for lunch.
TAKE ME THERE!
You can exchange Clubcard vouchers to get 2x their value towards an incredible trip with Intrepid Travel – like this adventure in Sabah, Borneo –making your dream family holiday more affordable than you might expect.
Scan this QR code for full details and terms and conditions.
SAVE FOR CHRISTMAS WITH CLUBCARD
Make saving for Christmas 2025 a little easier with Clubcard Christmas Savers. Let Tesco look after all the Clubcard vouchers you get when you shop and collect Clubcard points during this year, ready for you to spend on your big Christmas shop. You can also top up your savings with your own money up to £360 and get a £12 bonus. Celebrate 30 years of Clubcard and join the scheme now.
HOW TO BECOME A CLUBCARD CHRISTMAS SAVER TOP UP AND EARN BONUSES
Join the scheme. Sign into your Clubcard account online or on the app and select ‘Clubcard management’ from the menu. Then go to ‘Voucher schemes’, choose ‘Clubcard Christmas Savers’ and confirm by clicking ‘Join scheme’.
Shop with your Clubcard. Collect points as you shop during the year and Tesco will save all the vouchers you earn, up to 16 October 2025 when this year’s scheme closes.
Top up and earn a bonus. Top up your savings throughout the year with your own money, to a maximum of £360*. You can top up online via the Tesco app or Clubcard website. When you’ve topped up at least £200, you’ll get a £12 bonus on Tesco. The money you’ve topped up is held in a trust until Tesco sends you your vouchers, so you can be sure your money is safe.
4
Time to start spending! You’ll get all your Clubcard, top-up and bonus vouchers in your November Clubcard statement, ready to spend on your big Christmas shop.
Keep track of your savings. Tesco will send you your Clubcard statements throughout the year, or you can log into your account online to see how much you’ve saved. 1 2 3
SLOW-RELEASE CAFFEINE*
Helps to increase alertness and concentration
GINSENG
Helps to maintain cognitive performance.
VITAMINS B6+ & B12+
Contribute to a reduction in tiredness and fatigue
GUARANA EXTRACT
A natural source of caffeine
ZINC
Helps support normal cognitive function
GET SAUCY
Up your condiment game with these homemade sauces, dressings and garnishes
Dress up your salad dressing
Dirty Martini salad dressing p74
A grown-up dressing with a real kick.
DIRTY MARTINI SALAD DRESSING
Makes 120ml (serves 6)
Takes 10 mins Cost per serve 21p
CLEVER SWAP Swap the alcohol for an extra ½ tbsp each sherry vinegar and olive brine.
1 Rub the cut side of ½ a garlic clove liberally all over the inside of a mixing bowl so the dressing will take on the favour. Add
1 heaped tsp Dijon mustard, 1 tbsp dry vermouth, 1 tbsp brine (from a jar of green olives) and 1 tbsp sherry vinegar; whisk until smooth.
2 Slowly pour in 4 tbsp extra-virgin olive oil, whisking continuously, until emulsified.
Stir in 6 pitted and finely chopped jarred green olives and season with black pepper. Use straight away or store in an airtight container in the fridge for up to 3 days.
Each serving contains
Use on…a classic ‘wedge’ salad (with lettuce, cucumber, avocado and chives), roasted vegetables, steamed broccoli or other green vegetables.
Homemade mayonnaise is a treat, and this mustard-loaded version is perfect in sandwiches.
DIJON MAYO
Makes 200g (serves 6)
Takes 15 mins Cost per serve 12p
COOK’S TIP Add the oil as slowly as you can, especially to start with. If your mayonnaise does split, whisk in an ice cube to bring it back together, then continue with the recipe.
Put 1 egg yolk and 4 tsp Dijon mustard in a mixing bowl and whisk vigorously with a balloon whisk or stick blender for 3 mins or until thickened. Gradually
pour in 150ml vegetable oil, whisking continuously, until you have a thick and creamy mayonnaise. Squeeze in 1 tbsp lemon juice, whisk again until smooth, then season with black pepper. Best used on the day it’s made.
Each serving contains of the reference intake. See page 8. Carbohydrate 0g Protein 1g Fibre 0g
Use on…baby potatoes, sandwiches (delicious in a baguette with ham, cheese and cornichons), or serve with chips or steak.
* To sterilise glass jars, 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
Sweet, hot and totally addictive – this spicy treat has the nickname cowboy candy!
CANDIED
PICKLED CHILLIES
Makes about 300g (serves 8)
Takes 20 mins Cost per serve 37p
1 Put 250g granulated sugar, 150ml apple cider vinegar, ½ tsp coriander seeds, 1 tsp fennel seeds, 1 tsp yellow mustard
seeds, ½ tsp ground turmeric and ¼ tsp fne salt in a saucepan over a low-medium heat. Swirl the pan to dissolve the sugar. Simmer for 5 mins to a light syrup.
2 Trim 200g green chillies or jalapeños, then slice into 2.5mm rounds. Add to the pan, swirling to coat in the syrup. Simmer for 5 mins or until darkened, shiny and slightly wrinkled at the edges.
3 Transfer the chillies to a sterilised jar* and ladle over the syrup. Cool completely before
eating. Once opened, the chillies will keep for up to 3 months in a sterilised jar in the fridge.
Each serving contains of the
Use on…cheese on toast, to top pizzas, burgers or hot dogs, or with a cheeseboard.
Sweet and spicy
Boldflavours on the barbie
Spicy, smoky and sweet – and very easy to make.
HOT HARISSA HONEY BARBECUE SAUCE
Makes 200g (serves 6) * for up to 6 months
Takes 10 mins Cost per serve 29p
COOK’S TIP This recipe is easily doubled, you may just need to simmer for a little longer until the sauce is thick and glossy.
Put 50ml tomato ketchup, 25ml red wine vinegar, 1 tbsp dark brown soft sugar, 3 tbsp clear honey, 2 tbsp reduced-salt soy sauce, 1 tbsp Worcestershire sauce (or 1 tbsp soy sauce and 1 tsp balsamic
vinegar for vegetarians), 3 tbsp harissa paste and 1 tbsp American yellow mustard in a saucepan over a medium heat. Bring to the boil, then reduce the heat to low and simmer gently for 5-6 mins until thick and glossy. Use immediately or ladle into a sterilised jar** and store in the fridge for up to 1 month once opened. Each serving contains
Use on…chicken thighs or wings (spoon over for the last 10 mins of cooking), or with
What the
health
?
Trends to try and the lowdown on what’s new in the world of wellbeing
TREND ON TRIAL: MATCHA
This green tea powder is having a resurgence, with matcha lattes much in demand – but it’s more than just a trendy drink. Matcha is high in antioxidants and may help protect your liver and heart, and improve memory* Try adding the powder to porridge or a smoothie, if a brew isn’t for you.
WHAT IS… COHERENT BREATHING?
This simple, slow-controlled breathing technique involves inhales and exhales of the same length, and is thought to help manage stress and anxiety. Aimtotakefiveslowbreathsperminute,withyour eyes open or closed. Give it a try on your next morning commute or from your desk at work.
WE’RE LOVING… FACE ROLLERS
The beauty scene is awash with non-invasive treatments, and face rollers are top of the list. Made from jade or rose quartz, they claim to help minimise pufness and improve blood circulation for brighter looking skin. Try using it to work in your favourite serum.
*
THE TRUTH ABOUT… COLLAGEN
A wellness buzzword, collagen is a protein our bodies make to support and strengthen our skin, muscles and bones. But as we age, our bodies produce less collagen. Eating foods like beans, berries, leafy greens, chicken and eggs can help make more collagen, or get it in supplement form, which may help your body absorb it faster*
20 minutes
May is National Walking Month. Just 20 minutes of walking a day can improve symptoms of depression and anxiety** . Take advantage of longer days to get your steps in.
Small changes
Every little helps when it comes to reducing plastic waste. It’s now easier to up your recycling game with these tips and practical buys
You might be interested to know that Tesco has been busy reducing, removing, reusing and recycling its packaging. In fact, more than two billion pieces of plastic have already been removed from its UK business since 2019. In addition, packaging
used to transport products to store is recycled where possible and, by working with its suppliers, since 2018 Tesco has replaced more than 11,000 tonnes of the hardest-to-recycle materials with easier-torecycle alternatives. This all combines to make your recycling at home a little easier. Up for taking it further? Check out these items, which you may not know are widely recyclable.
Didyou know?
Around 60% of aerosols are made from tin-plated steel and approximately 40% are made from aluminium. Both of these metals are widely recyclable*
TOILETRY AND CLEANING PRODUCT BOTTLES Plastic waste in our bathrooms can easily be overlooked. Rinse out empty recyclable bottles, squash them and put them in the recycling with labels and lids still on. Spray bottles can be recycled with the trigger still in, but the pump dispensers on products like liquid soap need to go into general waste before recycling the bottle.
AEROSOLS Empty deodorant cans, air freshener sprays and cleaning aerosols can all be widely recycled. Remove the plastic lids before disposing so they can be recycled separately** .
FOIL Aluminium trays and foil are widely recycled. Check if your local council or recycling centre take them first, clean off any food residue and scrunch into a ball.
FOUNDER
Laura Harnett
PLASTIC-REDUCING FINDS IN STORE
Reduce your plastic waste bit by bit with these innovative buys
SEEP
The washing-up process creates more plastic waste than you might think, as most kitchen sponges are synthetic and made from plastics. Seep is on a mission to help reduce this with 100% plastic-free sponge scourers, all-purpose bamboo cloths and rubber gloves. The Seep sponge is made from sustainably sourced loofah and wood pulp, so you can pop it in your home compost bin when you’re done with it. ‘One of the products I wanted to switch was those bobbly green and yellow sponges –they’re made of plastic and can’t be recycled. But when I looked for alternatives, I couldn’t find a plastic-free option,’ says Seep founder Laura. ‘That’s when I came up with the idea for Seep –plastic-free, beautiful cleaning tools that don’t cost the earth.’
6.3M plastic cleaning tools have been saved from landfill so far, thanks to Seep***
80%
Tesco Bags for Life are made from 80% recycled content and are a great solution that use recycled plastics like shrink wrap. RECYCLED CONTENT
CO-FOUNDER
Susan Allen Augustin
FLO
Did you know, a big-brand pack of 14 menstrual pads contains the same amount of plastic as five carrier bags†? So by switching to Flo you save the equivalent of five plastic bags every period! Flo’s period care features the brand’s best-selling organic bamboo pads wrapped in compostable wrappers and a 100% recyclable box. Flo co-founder Susan says, ‘A small amount of plastic is still unavoidable in period care – all pads and liners need a waterproof back sheet to keep you dry and leak-free. At Flo, however, we use bioalternatives that look and feel the same but don’t produce the same harmful waste as oil- and petroleum-based plastics. Power to plants, not petroleum!’ Do make a point of checking out Flo’s newest launch at Tesco: Flo Ultra-long Night Pads.
The stand-up comic talks mindfulness, packing in the vegan protein and taking on round two of the London Marathon this year
If I’m regularly exercising, I’m better at everything. I have to hit the gym four times a week on top of running training. It’s not for vanity but for my mental health, and I try not to beat myself up if I miss a session.
I never thought I would have been able to do a marathon. I struggled with running at first, but I just went slowly enough until it felt easy. Doing it for CALM last year and Teenage Cancer Trust this year was also motivation when it got tough.
I discovered mindfulness a few years ago when I was doing a panel show with a mate. I was really stressed out, so we sat and had 10 minutes of being quiet. I honestly think it made me funnier on the show.
I’m inherently a sloth. I have a strong laziness gene, so I have to find a way of doing exercise that doesn’t feel completely
arduous and horrible. I often exercise with my wife as a way to spend time together.
Protein helps me feel full. Being plant-based, I try to get in as much as I can. I’ll happily smash a salted caramel-flavoured protein shake to keep me feeling full for longer.
It’s all about balance. If I have a burger and fries one day, I just think about how that sits with what I eat the rest of the week. If I cut it out altogether, I’d end up eating 20 vegan doughnuts in one sitting!
I always feel better after I’ve done a bit of reading. I read a lot about getting into a good mental state. I don’t necessarily come away with a quote I can then pontificate about, but it keeps me aware of staying on top of my mental health.
Romesh is Teenage Cancer Trust’s Comedy Icon. See more at teenagecancertrust.org.
‘I discovered mindfulness a few years ago when doing a panel show with a mate. I was stressed, so we sat and had 10 minutes of being quiet. I think it made me funnier on the show’
Feel better sooner
You can get more out of your Tesco Pharmacy than you might think
Did you know your Tesco Pharmacy ofers the NHS Pharmacy First service*? This means you can access consultations and NHS prescription services for seven common conditions, without needing to see a GP. Check in with trained pharmacists if you have a sore throat, earache, shingles, infected insect bites and stings, impetigo, sinusitis or urinary tract infections. Your
Get treated for any of these seven common conditions at your Tesco Pharmacy
Tesco pharmacist can also ofer advice and support on how to stay healthy, along with treatment including prescription medicines such as antibiotics or antivirals where clinically appropriate. Just like your GP appointments, your free, confidential 20-minute appointment is held in a private consultation
room. Ask in store for more about the treatments available for these conditions. So convenient Opening hours extend into the evening and include weekends, meaning you can get advice and prescription treatments when it’s convenient to you. You don’t even need to make an appointment unless you want to: just drop into the pharmacy while you’re shopping.
GIVE ME MORE! Scan this QR code to find your nearest Tesco Pharmacy and see the services they can offer.
SORE THROAT
EARACHE
INSECT BITES
SINUSITIS
IMPETIGO
SHINGLES
Make it easy
Meal prep
Make mealtimes healthier and stress-free with these simple batch-cooking tips
AVOID A SOGGY SALAD
DRY Make sure the veg is dry before assembling your salad. Pat down with kitchen paper to absorb excess moisture or use a salad spinner to dry leaves and fresh herbs. Layer a paper towel at the bottom of your container to soak up any moisture while storing in the fridge too.
DE-SEED Cut cucumbers lengthways and chop tomatoes into quarters, before scooping out the seeds with a teaspoon and dicing up to limit moisture in your salad. Alternatively, keep these wet ingredients separate from leafy greens and mix just before eating.
LAYERING Looking to pack up and go? The key is in the order in which you layer the ingredients. Pour the dressing in first, so it sits at the bottom of the container, followed by chunky veg and any pulses, then protein. Layer delicate veg like avocado towards the top and add leaves last to keep them fresh. Mix well only when ready to eat.
Right Reusable Storage Box 630ml, £3; Klipfresh Beaker 400ml, £2.75
DRESSING UP
Make up a jar of salad dressing and store in the fridge for up to a week.
VINAIGRETTE
At its most basic, whisk 3 parts oil and 1 part wine vinegar with some seasoning for an instant lift.
JAZZ IT UP with mustard, honey, soft herbs, garlic, citrus juice (instead of vinegar), shallots and balsamic or pickle brine.
USE IT FOR leafy side salads, green veg, or fresh veg-based summer salads.
DAIRY-BASED
For a classic Caesar, mix mayo with garlic, chopped anchovies, grated Parmesan, lemon juice and a dash of Worcestershire sauce.
JAZZ IT UP with buttermilk or yogurt instead of mayo, chives, Dijon mustard, lemon zest and capers.
USE IT FOR protein-rich salads with leaner meat like chicken, prawns or smoked fish. Or use as a dip.
CREAMY
For a tahini dressing, whisk 5 parts tahini with 2 parts lemon juice, 1 part olive oil and 4 parts cold water.
JAZZ IT UP with garlic, soft herbs like mint, parsley or coriander, sesame oil, and a little maple syrup.
USE IT FOR roasted veg, nutty grain or pulse-based salads, greens like kale and broccoli, or as a twist to mayo for a summer slaw.
For more great ideas, turn to p73.
MAKE A BATCH
SPICY PEPPER & TOMATO SAUCE
Makes 1.8kg (9 batches)
Takes 45 mins
Cost per batch 47p
3 tbsp olive oil
2 onions, chopped
3 garlic cloves, crushed
3 celery sticks, chopped
3 medium carrots, scrubbed and grated
480g jar roasted red peppers, drained and chopped
1 courgette, grated
2 x 400g tins chopped tomatoes
a few drops of Tabasco
1 Heat the oil in a lidded saucepan over a medium-high heat and fry the onions for 5-8 mins until translucent. Stir in the garlic, celery and carrots, and cook for 5 mins.
2 Add the peppers, courgette and tomatoes and bring to a simmer. Cover and cook, stirring occasionally, for 20 mins or until thickened. Stir in the Tabasco to taste, then blitz with a stick blender to make a smooth sauce. Leave to cool before transferring to the fridge for up to 3 days or freezing for up to 3 months.
Each 200ml batch contains
of the reference intake. See page 8. Carbohydrate 12g Protein 2g Fibre 3g 2 of your 5-a-day; high in fibre; high in vitamin C, which supports the normal function of theimmune system
USE YOUR SAUCE TO MAKE...
Veggie black bean chilli
A great hearty midweek meal.
Creamy chicken arrabbiata pasta
Can be served up in 20 minutes.
Spicy sausage & hot honey pizzas
Sure to become a Friday favourite.
Scan the QR code to find these recipes, on Tesco Real Food.
Veggie black bean chilli see panel, right
3 WAYS TO... Flavour your protein staple
Marinate meat, fish, veg or tofu in food storage bags, then cook fresh when needed.
1 SATAY Mix grated ginger and garlic, lime zest and juice, soy sauce, a little clear honey, mild curry powder and peanut butter with a splash of water, to a spoonable mixture. Store in the fridge for 2-3 days.
GREAT FOR chicken, pork, tofu, prawns, white fish, aubergine.
2 TERIYAKI Heat 1 part soy sauce, 2 parts brown soft sugar, 5 parts water, crushed garlic, grated ginger and cornflour to thicken. Whisk in a little rice wine vinegar; leave
to cool. Store in a jar in the fridge for up to 1 week.
GREAT FOR chicken, meaty veg (such as aubergine or mushrooms), salmon, tofu, pork, steak.
3 SHALLOT & HERB Whisk
olive oil with chopped shallot, crushed garlic, lemon zest and juice and chopped soft herbs (such as parsley, coriander, oregano leaves or chives) to a spoonable mixture. Store in a jar in the fridge for 2-3 days.
GREAT FOR lamb, steak, chicken thighs, root veg.
Try Riaz Phillips’ jerk marinade on p65 too.
STORE IT RIGHT
STORE IN WATER You can keep a lot of staples in your fridge fresher for longer and avoid food waste by keeping them in water. Store whole or chopped carrots and celery submerged in water.
FREEZE IN PORTIONS
Divide meals and sauces into portions in individual containers or bags, so you’ll only defrost what you need. Leave to thaw overnight in the fridge before reheating until piping hot.
SALT BRINE To stop it from going off too quickly, store salad cheeses like feta in a container or food storage bag with salt brine. Add 2 tsp salt to 250ml water and stir until dissolved.
STACKABLE CONTAINERS
If you’re investing in new food storage containers, opt for buying several of the same size and design so you can stack them in the fridge to save space. Alternatively, sets of different sizes can be easily nested inside one another; ideal for keeping cupboards neat and tidy.
RICE RULES
It is especially important to store cooked rice properly: spread it across a plate to cool quickly and put it in the fridge or freezer within 1 hour. Eat any rice kept in the fridge within 24 hours and never reheat more than once.
KNOW-HOW
DINNER HELPERS MAKE A BATCH
PEA & CRAB FISHCAKES
Serves 4 (makes 8) freeze fishcakes only
Takes 40 mins
Cost per serve £1.12
GET AHEAD This recipe is easily doubled and the fishcakes can be frozen cooked or uncooked. To cook from frozen, cover the pan and fry for an extra 3-4 mins until piping hot throughout.
750g floury potatoes, peeled and cut into chunks
300g frozen peas
1 egg, lightly beaten
145g tin Kingfisher shredded crab meat, drained well
30g pack fresh coriander, stalks and leaves separated and chopped
5cm piece fresh ginger, peeled and grated
50g wholemeal bread, blitzed to crumbs
1 small garlic clove, grated
1 lemon, ½ zested and juiced, rest cut into wedges
1 tbsp rapeseed oil mixed salad and sliced spring onions (optional)
1 Boil the potatoes in a saucepan for 12-15 mins until tender. Drain well, return to the pan and leave to steam-dry for a few mins
2 Meanwhile, boil the peas in a saucepan for 3 mins. Drain, rinse under cold water to cool, then drain again.
3 Tip the potatoes into a bowl and mash until mostly smooth but still with some texture; leave to cool for 5 mins. Stir in the egg, crab meat, 125g peas, the coriander stalks and 2 tbsp chopped leaves, the ginger and breadcrumbs and mash again to combine.
4 Blitz the remaining peas with the garlic, lemon zest and juice, remaining coriander leaves and a splash of water in a food processor until combined but not smooth. Season to taste.
5 Form the crab mix into 8 patties; arrange on a lined baking tray. Heat the oil in a frying pan over a medium heat, then fry the patties in batches for 3-4 mins on each side until golden. Serve with the pea dip and lemon wedges for squeezing over, along with salad leaves and sliced spring onion scattered over, if you like. Any leftover dip will keep in an airtight container in the fridge for up to 3 days.
Each
PRE-COOK STARCHY FOODS
Not only can this save you time, but it also increases resistant starch in foods like rice, pasta and potatoes, which can create good gut bacteria and reduce how much your blood sugar spikes after a meal* .
STOCK UP ON SOFFRITO A flavour base for so many dishes, dice onion, carrots, celery and garlic and store in a sandwich bag to freeze. Take out what you need and fry of in a pan to use in casseroles, soups and stews.
MAKE SIMPLE SAUCES Try our versatile tomato sauce on p88, or whizz up a simple pesto with basil, garlic, Parmesan, olive oil and lemon juice and store in an airtight container, or reuse a jar and keep in the fridge for up to a week. Alternatively, spoon into an ice cube tray and freeze for up to 3 months.
RISE AND SHINE
A
healthy breakfast that tastes like a dessert? We’re in!
CHOCOLATE CHERRY BREAKFAST POTS
Serves 4 Takes 15 mins plus at least 4 hrs chilling
Crush 6 Shredded Wheat in a bowl. In a separate bowl, combine 4 tsp cocoa powder with 2 tsp clear honey and 100ml boiling water; mix until dissolved. Top up with 350ml milk, then mix into the Shredded Wheat. Cover and chill for 4 hrs or overnight in the fridge. When ready to serve, combine 320g 0% fat Greek yogurt with 2 tsp clear honey adding 1 tsp vanilla extract, if you like. Give the Shredded Wheat mixture a good stir, then begin layering into 4 pots or glasses. Start with a layer of the Shredded Wheat mixture,
followed by 175g halved and pitted cherries and half the yogurt mix. Repeat the layers, adding another 175g cherries, and finishing with a layer of the yogurt. Dust with 1 tsp cocoa powder. Will keep in the fridge, covered, for 3 days.
Each serving contains
of the reference intake. See page 8. Carbohydrate 49g Protein 15g Fibre 7g Source of protein, which supports the maintenance of normal bones
150 minutes
…is the recommended amount of moderateintensity activity adults should aim for each week*
Fit for the FUTURE
Ever thought about what future you might look like? The way you look after yourself now could be a game-changer…
The way we think about our health is changing. With an ageing population (19% of people living in the UK are aged 65 or over**), many of us are looking to future-proof our wellbeing and hope to look after ourselves as much as possible as we get older.
Today, exercising and eating well are becoming more than simply about working on what we look like; a survey found that 54% of Brits cite mental health as their main motivation for staying active***. Yet research suggests only 39% of UK adults are aware that exercise can reduce the risk of illnesses like heart disease and cancer by up 50%†
Muscle matters
The phrase ‘strong, not skinny’ is nothing new in the wellness world – but the impact good bone and muscle health have on your future wellbeing remains relevant. Improve the strength of yours with these tips.
We spoke to registered nutritionist Louise Bennion and personal trainer Andy Vincent about the lifestyle changes they suggest to help us invest in our health and ftness for the future.
PAY ATTENTION TO PROTEIN This key nutrient gives us energy and supports the growth and maintenance of bones and muscles. ‘Most of us get enough protein in our diet, but bone mineral density starts reducing from as young as 25,’ says nutritionist Louise. The British Nutrition Foundation recommends adults have 0.75g protein per kg of bodyweight per day. So, if you weigh 65kg, that’s 48.75g protein. ‘We may not be as physically active or conscious about increasing strength or muscle mass, but getting enough protein is essential for maintaining strength in later life,’ adds Louise. Go for lean meats, tofu, eggs and dairy, like Greek yogurt and cottage cheese – all foods that are naturally rich in protein.
MAKE THE RIGHT MOVES A lack of physical activity can put you at risk of age-related muscle loss (sarcopenia) and bone loss. ‘Research shows that strength improvements are possible with just one 30-minute strength workout a week. If you can do more, great, but three 45-minute sessions a week is likely the maximum most people will ever need,’ says personal trainer Andy. There are lots of strength-training exercises that just use your bodyweight and don’t need a gym, such as incline push-ups (where you put your hands on an elevated surface), squats using a chair to support you, hip thrusts and planks.
‘Consistency is key. If the type of exercise you’re doing makes this hard, default back to what you enjoy’
Andy Vincent, personal trainer
3 EASY EXERCISES
for fitnesslong-term
Personal trainer Andy suggests some PT-approved exercises you can fit into your lunch break.
1 WALKING
‘The benefits of walking are amazing, from improving heart and bone health to reducing stress. In fact, how much you walk is arguably more important than how much you work out. It’s free and easy to incorporate into your day, by taking a brisk stroll round the block at lunchtime or using the stairs instead of the lift.’
2 EXERCISE ‘SNACKING’
‘Do short bursts of exercise throughout the day. Try a set of push-ups, squats, and a plank in the morning, at the beginning of lunch, then again at the end of the day. It’s a perfect way to get some work in, without needing to go to a gym or get super-sweaty.’
3 STRETCHING AND MOBILITY
‘Even if you walk a lot, you’re not necessarily moving your joints through their fullest range. Spending 15-20 minutes stretching, two to three times per week, is a great way to increase overall mobility.’
Nurture with nutrients
‘Eat the rainbow’ might sound a bit whimsical, but it holds some truth. ‘Taking on the mentality of eating fruit and veg in different colours will help keep you well nourished and your gut happy, prevent nutrient deficiencies and reduce your risk of developing chronic disease in the long run,’ says Louise. These are the key nutrients she advises we stay on top of as we get older.
CALCIUM Essential for strong, healthy bones, you can get this from dairy products including milk, cheese and yogurt. Soya beans and vegetables
like broccoli, cabbage and kale are also naturally rich in calcium.
MAGNESIUM Top up your levels by eating leafy green veg, beans and the occasional square of dark chocolate.
OMEGA-3 Great sources include oily fish like salmon, sardines and mackerel, and nuts and seeds like faxseed, chia and walnuts.
VITAMIN D Egg yolks are high in this essential vitamin, as are oily fish, red meat and some fortified foods like breakfast cereal.
IRON Red meat is rich in iron, as are tofu, spinach, legumes and dried fruit like apricots, figs and prunes.
It’s recommended adults get 7-9 hours sleep a night (7-8 if you’re over 65)*. A lack of sleep can be linked to a higher risk of heart problems and diabetes. Try getting your sleep pattern into a good routine and go to bed at the same time every night
TAKE YOUR CUE FROM BLUE
Q WHAT IS A BLUE ZONE?
These are regions of the world where statistically people are significantly healthier and live longer lives than average. The five Blue Zones are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California, in the US.
Q
WHAT’S IN THE DIET IN THESE AREAS?
The people in these regions don’t eat exclusively plant-based, but a lot of their diet is made up of fruit, vegetables, beans, pulses, nuts and seeds. They also tend to eat few ultra-processed foods, plenty of fish, and ingredients rich in antioxidants, like green tea.
Q
WHAT’S THE EXPERT VERDICT?
‘I wouldn’t say our diets should be solely plant-based, but we should reduce our consumption of ultra-processed foods,’ says Louise. ‘The more whole foods we eat, the better for our long-term health and immunity.’
STAY HYDRATED
Hydration is also important for long-term health. Get your 2 litres of water a day with this Insulated Dual Adventure Cup with Handle 880ml, £12.
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USE IT UP
Speedy ideas for using up leftover ingredients from recipes in this issue
TOO GOOD to waste
Save money, reduce waste and give leftovers a new lease of life
SCOTCH BONNET
CHILLIES, p65
These fruity, intensely spicy chillies are essential for Caribbean cooking. Toss with pineapple, red onion, lime and coriander for a punchy salsa, or use to a make sweet chilli jam. Chillies can also be frozen: simply open freeze before transferring to a freezer bag.
FENNEL SEEDS, p75
Their aniseed favour pairs particularly well with pork: stir into the base of a sausage ragu or roll into homemade meatballs. Or try toasting, crushing and mixing with breadcrumbs, then using to coat fishcakes or scattering over macaroni cheese before baking.
LEBANESE
7-SPICE, p32
Use this aromatic spice mix as a rub for meat or veg, add to homemade falafel or sausage rolls for extra favour, or blitz with chickpeas, tahini, garlic and lemon for a twist on homemade houmous.
KALAMATA OLIVES, p41
These have a meatier texture and a more intense, fruity favour than regular black olives. Bake into bread, add to salads and stews, or use to make tapenade: blitz with capers, garlic, red wine vinegar and enough olive oil to bring together. Add to Brie or goat’s cheese sandwiches or serve with fish.
FRESH TURMERIC, p60
bake until melty. Store leftover cheese in brine to stop it drying out: dissolve ½ tbsp salt per 250ml water in a jar, then add the mozzarella so it’s submerged. Use within about a week and by the use-by date on the pack.
SUGARSNAP PEAS, p27
The sweet crunch of sugarsnap peas stands up particularly well to southeast Asian favours, and to salty cheeses like feta and halloumi. Shred and stir into slaws, add to salads or toss with spicy peanut butter
Fresh turmeric has a brighter, cleaner favour than its ground counterpart, and can be used in any recipe that calls for the ground version at a ratio of 2.5cm fresh turmeric to 1 tsp ground. You can also pop fresh turmeric straight in the freezer for up to 6 months with no prep required: peel with a teaspoon and grate from frozen to use in recipes.
MOZZARELLA, p18
Turn leftover mozzarella into an indulgent lunch: scatter over halved crumpets with pesto, sandwich together, top with more pesto and mozzarella, then
FRIDGE-RAID FEASTS
Pack up a versatile pasta salad for a picnic, bring along as a barbecue side, or whip up for a light summer lunch
1Fusilli or penne are classic but any pasta will work (wholewheat pastas add extra bite). Stir in tinned beans or fish, boiled egg, crumbled cheese or leftover barbecued or Sunday roast meats for protein.
How to…
PRESERVE PRODUCE
3Toss through your favourite salad dressing, or use up any leftover dips. You can mix the end of a jar of pesto or harissa into mayo or natural yogurt instead.
4
Add texture with finishing touches like toasted nuts or seeds. Antipasti, herbs, pickles, capers or lemon zest all add extra flavour too.
2Raw veg like tomatoes and cucumber are usual additions, while roasted veg add earthier notes. Salad leaves add bulk and sliced stone fruits bring sweetness. Stir in leftover potato salad or coleslaw for veg and a dressing in one.
Great ideas to make seasonal fruit and veg last longer
JAM IT
Make your favourite fruit last longer by turning it into jam. As a rule of thumb, use 1:1 fruit and granulated or jam sugar and a squeeze of lemon juice. Find a recipe for strawberry jam at tes.co/jam.
PICKLE IT
Turn mixed leftover veg into homemade pickles: cucumber, onion, carrot, radish, fennel and asparagus will all work. Find a recipe for Odds & ends pickled veg at tes.co/oddsends.
FERMENT IT
For a spicy, good-for-yourgut addition to your dishes, use leftover cabbage and other veg like carrot, radish and beetroot to make your own kimchi. Find a recipe at tes.co/kimchi.
GIVE ME MORE! Scan this QR code to find more ideas for reducing food waste, on Tesco Real Food.
Treat
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Move over frozé – tequila is trending and we’re loving these icy vibes
PALOMA GRANITA WITH LIME & MINT CREAM
Serves 6
Takes 25 mins plus 5 hrs freezing Cost per serve 72p
CLEVER SWAP You can also use fresh grapefruit juice: you’ll need 2-3 grapefruits. The granita will keep in the freezer for up to 1 month.
Stir 75g caster sugar and 75ml water in a saucepan over a low heat for 3-5 mins until the sugar dissolves. Remove from the heat and add 300ml pink grapefruit juice, 125ml lime juice (from 3-4 limes) and 50ml tequila blanco. Transfer to
a freezer-proof container, cover and freeze for 2 hrs. Remove from the freezer and use a fork to scrape through and break up the ice crystals. Cover and freeze for another 3 hrs, then scrape again. To serve, whip 175ml whipping cream and 2 tbsp icing sugar until just holding its shape. Fold in 5g chopped fresh mint leaves and most of the zest of 1 lime. Spoon the granita into chilled small bowls and top with the cream, remaining lime zest and a few extra mint leaves Each serving contains
