J A N U A RY 2 0 1 7
J A N U A RY 2 0 1 7
50 tasty recipes for you to try
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7 MENU EDIT
Let us take the hassle out of dinnertime with meal plans from this issue’s recipes
My mum’s macaroni cheese holds very special memories for me. She always made it on a Sunday evening – the only time we were ever allowed to eat off our laps in front of the TV, which made it all the more enjoyable! Mum made the dish her own by topping it with slices of tomato and a generous handful of grated cheese, before crisping it under the grill. It’s as comforting to me now as it was then, especially on cold, wintry days when it’s dark by 4pm. Nowadays, I love to make it for my own children – it’s part of our family history – and they love it just as much (especially the cooked-on nubbly bits in the corners of the dish). We’ve all got our own Food Love Stories that connect us to the ones we love – so let’s enjoy creating more!
10 IN SEASON
Create inspiring dishes using the best of the New Year crop
The lowdown on aromatics
16 FOOD LOVE STORIES Spicy chicken curry is the first of our happy food memories
23 LIFE HUB
Everything you need to make the most of your month
36 ALL-DAY BRUNCH
Get your friends round and dig in to our laid-back brunch
Sarah Gooding, ACTING EDITOR
The team EDITORIAL Acting editor Sarah Gooding Deputy
editor Jo Wooderson Features editor Aviva Attias Food editor Elli Donajgrodzki Managing editor Tania Sansom Acting senior sub editor Chris Hughes Sub editors Louise Burfitt, Rob Goodway Editorial Cedar Communications Limited, assistant Bryony Bowie Senior digital editor (food) John Gregory85 Strand, London WC2R 0DW Tel +44 (0)20 7550 8000 Fax +44 Smith Senior digital editor (lifestyle) Louise O’Connell Deputy digital editor Tara Booth Content manager Martha Burton Acting social (0)20 7550 8250 Email tesco@ tescomagazine.co.uk Website media manager Pete Ross Creative solutions editor Alison Fordy cedarcom.co.uk © 2016 Cedar ART Art director David Jenkins Senior art editors Nina Brennan, Communications Limited. Tesco David Jackson Senior designer Jade Cooper-Collins Designers Customer Services 0800 505555 Jack Huntley, Alexandra Whitfield Junior designer India Jackson Colour origination by Rhapsody ADVERTISING AND COMMERCIAL Tesco Media @ dunnhumby Printed by Eurogravure S.p.A (tescomedia.com) Head of publications Matthew Sims 020 8326 9732 Senior client directors Alan Davis 020 8326 9759, Tom Glenister 020 8326 9751 Client directors Okasha Nageen 020 8236 9775, Amanda Crofts 020 8326 9761, Lorraine Davies 01707 370947, Laura Monteiro 020 8832 7233 Client manager Nicky Garcha 01992 314 172 Promotions and projects managers Susan Leydon 020 8326 9757, Chris Kent 020 8832 9843 CONTENT AND PUBLISHING Editorial director Maureen Rice Content director Helen Johnston For more information about Head of food Jenny McIvor Group art director Iona Newton Acting responsible drinking, visit business director Jessica Haigh Senior account managers Suzanne drinkaware.co.uk Ashley-Tagoe, Aisha Singleton Account executive Peter Woodman Join the conversation PRODUCTION Production director Vanessa Salter Production manager Sarah O’Neill WITH THANKS TO Jen Bedloe, Nina Tesco magazine, Cedar Communications, 85 Strand, Christopher, Lyndsay Conway, Natalie Dodd, Sophie Harper, Cate London WC2R 0DW Langmuir, Rachel Linstead, Bruno MacDonald, Angela Romeo, Michaela firstname.lastname@example.org Twite, Karen Whitaker and Attalia Yaacov-Hai TESCO Lead publishing twitter.com/tescoliving; manager Emma Burton-Lee Publishing manager Cintia Welch twitter.com/tescofood CEDAR COMMUNICATIONS CEO Clare Broadbent Creative director facebook.com/tesco Stuart Purcell Digital director Robin Barnes Business development director Hannah Saunders Financial director Jane Moffett
80 THE GRATITUDE PROJECT
84 THE MONEY SAVING CHALLENGE
83 BAGS OF HELP FOR YOUR FAVOURITE PLACES
104 PRIZE DRAW
Feel happier with the help of just one word – thanks
How the 5p bag charge is improving outdoor spaces
Can a simple tweak to your habits save you thousands? We put families and foodies to the test
Your chance to win a dream holiday to Tobago
IN THE ISSUE
46 CHASE THE RAINBOW
60 WINTER WARMER
From breakfasts to burgers, try our colourful collection of nutritious, flavour-packed vegetarian recipes
57 DINNER FOR TWO
Enjoy the perfect cosy night in with these delicious meals that serve one or two people
Melt away the chill with a big, heartwarming bowl of beef, beetroot and butter bean stew with Stilton dumplings
65 MEAL MATHS
Try something new and save on the washing-up with these straightforward recipes for tempting one-pot dinners
COVER PHOTOGRAPHY TOBY SCOTT COVER FOOD STYLING BIANCA NICE COVER PROP STYLING LUIS PERAL
30 IT’S THE LITTLE THINGS
From cupcakes to colouring books, banish the January blues with these top treats
Don’t throw it away – try our simple upcycling ideas instead
55 KIT OUT YOUR KITCHEN
Dish up healthy meals with these must-have appliances
89 THERE’S NO ‘I’ IN TEAM
Grab a friend and find out how to get fit the easy way
106 RECIPE INDEX All this month’s recipes on one handy page
Make gorgeous marmalade and use it in a tangy cake
77 MAKE MORE OF IT Easy ideas for transforming your leftovers
89 32 NEW LEASE OF LIFE
Your letters, tweets and emails this month
Purse-friendly midweek meals to fuel the whole family
103 9 JOIN THE CONVERSATION
67 EVERYDAY EASY
Wherever you see this symbol, follow the link to find even more great seasonal food content online at tesco.com/realfood
93 THE FIT FILES
99 GYM AND TONIC
95 WITNESS THE FITNESS
103 TIME TO SHINE
The latest exercise trends, advice and inspirational tips
Everything you need to achieve your exercise goals
96 INSTANT HOME UPDATES
There’s no need to let your workout ruin your beauty regime – follow our fast fixes Our panel delivers its verdict on the best intensive hair masks on the market
Refresh your living space on a shoestring with our selection of on-trend buys
The menu edit
To help you make the most of this issue, we’ve chosen recipes we think go together really well to create three delicious meals. Any other suggestions? Let us know, using #tescomagazine
BURNS NIGHT SUPPER If you don’t much fancy haggis, you can still toast Scotland’s favourite poet with this hearty menu. • R ed onions stuffed with bulgur wheat, celeriac and kale p58 • B eef, beetroot and butter bean stew p60 • O range marmalade cake p73
CHINESE NEW YEAR Welcome in the Year of the Rooster with these deliciously fresh family recipes. • L emon, turmeric and ginger tea p23 • E gg-fried cauliflower rice with prawns p70 • C hicken noodle stir-fry p27
VEG-PACKED DINNER On a health kick for 2017? This vibrant menu provides a great boost to your fruit and veg for the day in one meal. • B aked avocado wedges p39 • Beetroot burger p52 • C eleriac and walnut muffins p12
Look out for this icon throughout the magazine For more meal inspiration, visit tesco.com/realfood
*28g (about 23 almonds). † Nutrition claims are based on 100g, as per regulation (EC) No 1924/2006. © 2017 20 Almond Board of California. All rights reserved.
THAT'S G N I K C A SN GOOD.
And with 15 essential nutrients,† there’s no snacking worries at all.
ALMONDS. SNACKING GOOD.
conversation JOIN THE
We love to hear from you – get in touch with your stories and snaps
Letters may be edited for length and clarity. *Open to UK residents, 18+. Normal exclusions apply. Send in your letter by 23·55 on 27 January 2017 for a chance to win a Kenwood Electric Spiralizer. One ‘Star letter’ will feature in each issue of Tesco magazine between Christmas 2016 and May 2017. There is one prize to be won in each issue. Promoter: Tesco Stores Limited.
POST / EMAIL / TWITTER / FACEBOOK / INSTAGRAM / PINTEREST / YOUTUBE Tesco Magazine, Cedar Communications, 85 Strand, London WC2R 0DW
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HOME COMFORT I’ve lived in Spain for 33 years, but on a recent visit home, I picked up Tesco Magazine. I loved the exciting recipes, especially the Persimmon tarts (In season, October). The fruit grows on the side of the road in Spain, but I’ve ignored it for years because I didn’t know what to do with it. UK, be glad you have Tesco on your doorstep – I envy you! Pat Baker, Alicante, Spain
I can’t tell you how much fun my three-year-old daughter had making your Pumpkin sweet bags (Monster bash, October) for her friends at preschool! She struggles with speech, but these bags made her very popular. The activity itself encouraged her to talk and was an excellent bonding exercise, so thank you very much.
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PUTTING TO GOOD RE-USE Our family loved your Waste not, want not piece (October). My son, nine, and daughter, five, were inspired by the recycling tips, plus we challenged ourselves to use up our food, and made a breakfast omelette, a stir-fry and some delicious cakes. Katie Eason, Southampton
Malory Griffith, Croydon
Your pics of your favourite Tesco Magazine recipes…
BREAK-TIME READ I recently returned to teaching after my maternity leave and I’ve found juggling my duties quite tough. Your mag is a real gift that gives me so many time-saving tips, recipes and – when I get five minutes to myself – something to read that isn’t a fairytale or schoolbook! Nicola Hay, Fife
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OMG… I'm so proud I almost don't want to eat it! #tescofood @xo_amesss
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Isn’t it purrrrty? One jar pink pickled onions done! @melanies_ food_adventures
Tell us about a great recipe or helpful tip you found in Tesco Magazine – the ‘Star letter’ will win a Kenwood Electric Spiralizer.*
We love seeing your creations! Share your pics with us using #tescomagazine Find all our recipes at tesco.com/realfood
in season Make the most of the gorgeous New Year crop with these mouthwatering recipes
Pink grapefruit Super-sweet and juicy with a fragrant, tangy flavour, the pink variety from Florida is at its best in January. Named because it grows on trees in grape-like clusters, grapefruit is a hybrid of the orange and the Asian pomelo fruit. Store freshly squeezed grapefruit juice in the fridge and it will retain 98 per cent of its vitamin C for up to a week. Try making a grapefruit curd to use in a twist on a traditional lemon meringue pie.
• • •
SALMON, GREEN BEAN AND PINK GRAPEFRUIT SALAD Serves 4 DF Takes 30 mins Cost per serve £2·95 2 skinless and boneless salmon fillets 1 fennel bulb, thinly sliced 2 garlic cloves, whole 2 rosemary sprigs ½ tbsp olive oil ½ x 220g pack green beans, shredded or sliced diagonally 2 pink grapefruit, peeled, segmented and membranes removed, 1 tbsp juice reserved 2 x 250g pack ready-to-eat mixed grains 1 x 80g bag watercress, spinach and rocket salad For the dressing 3 tbsp olive oil ½ tbsp balsamic vinegar
For more delicious pink grapefruit recipes, visit tesco.com/realfood
1 Preheat the oven to gas 4, 180°C, fan 160°C. Put the salmon, fennel, garlic and rosemary on a baking tray and drizzle with 1/2 tbsp oil. Roast for 15-18 minutes, then remove the salmon and set aside, keeping it warm. Roast the fennel, garlic and rosemary for a further 5 minutes. 2 Meanwhile, steam the green beans for 4-5 minutes, until tender. 3 Transfer the fennel mix from the oven to a bowl, then flake in the salmon. 4 In another bowl, whisk together the dressing ingredients and reserved grapefruit juice; season. Toss the beans, grapefruit, grains, and the salmon and fennel mix in the dressing. Divide the salad leaves between 4 plates and top with the salmon and grains mix. Each serving contains Energy
2067kJ 496kcal 25%
24g 4g 11g 1·1g 35% 19% 12% 18%
of the reference intake. See page 106. Carbohydrate 40g Protein 27g Fibre 5g
Purple sprouting broccoli Purple sprouting broccoli is sweeter than the familiar calabrese variety, with more florets. Broccoli has been grown in the UK for over 300 years, but it’s only in the last 30 years that the purple sprouting type has become popular. Look for dark, purple-green florets. Steam for 2-3 minutes, until tender, to retain more nutrients. Lightly stir-fry, then toss with puy lentils, red onion and feta for a quick, nutritious lunch.
• • •
PURPLE SPROUTING B R O C CO L I , G OAT ’ S C H E E S E A N D H A Z E L N U T TA R T S Serves 4 V Takes 35 mins Cost per serve £1·47 1 x 375g pack ready rolled lighter puff pastry 1 egg, beaten 1 x 125g pack soft goat’s cheese 100g lighter soft cheese 1 garlic clove, crushed 1-2 tbsp milk 200g purple sprouting broccoli, chopped 1 tbsp olive oil 1 tbsp whole blanched hazelnuts, toasted and roughly chopped 1 lemon, zested
1 Preheat the oven to gas 4, 180°C, fan 160°C. Unroll the pastry on its paper and cut into 4 rectangles. Score a 1cm border around the edge of each, prick the middles with a fork and put on a baking tray. Brush with a little egg wash, then blind bake for 10-15 minutes. 2 Meanwhile, blanch the broccoli for 3 minutes. Drain, then set aside. 3 Mash the goat’s cheese with the soft cheese and garlic, loosening with a little milk if necessary; season. Spoon evenly over each rectangle, within your 1cm border, and top each with the broccoli. 4 Drizzle with the oil, then return to the oven for 10-15 minutes, until the broccoli is roasted and the pastry is golden. Top with the hazelnuts and lemon zest to serve. Each serving contains Energy
2277kJ 544kcal 27%
29g 14g 42% 70%
of the reference intake. See page 106. Carbohydrate 51g Protein 18g Fibre 2g
For more delicious broccoli recipes, visit tesco.com/realfood
C E L E R I AC A N D WA L N U T MUFFINS WITH CREAM C H E E S E F R O ST I N G Makes 12 V Takes 35 mins Cost per serve 26p
Celeriac An often-overlooked root vegetable, knobbly celeriac has a nutty, slightly sweet flavour, and is great roasted, baked or boiled. Choose celeriac that feels heavy for its size and isn’t discoloured. Store in the fridge. Celeriac discolours quickly once peeled: if prepping ahead, transfer to a bowl of water with a little lemon juice to help keep fresh. Try slicing thinly and adding to a gratin with potato and parsnip. Or mash boiled cubes with a little butter for a tasty side.
• • •
125g celeriac, peeled and grated 50g walnuts, chopped 1 orange, zested and juiced 75ml mild olive oil 2 eggs 300g self-raising flour 1 tsp baking powder ½ tsp ground cinnamon 50g caster sugar 50g soft brown sugar For the topping 150g soft cheese 50g icing sugar 1 orange, zest pared into very fine strips
For more delicious celeriac recipes, visit tesco.com/realfood
1 Preheat the oven to gas 3, 170°C, fan 150°C. Line a 12-hole muffin tin with paper muffin cases. 2 Tip the celeriac, walnuts and orange zest and juice into a large bowl, mix well to combine, then add the oil and the eggs. 3 Sieve the flour into the other dry muffin ingredients and mix to combine. Gradually fold the dry ingredients into the wet ingredients, until just combined. Spoon into the muffin cases. Bake in the oven for 15-18 minutes, until risen and golden. Set aside to cool completely. 4 Beat together the soft cheese and icing sugar, then spread on top of each cooled muffin and top with the strips of orange zest. Each muffin contains Energy
1201kJ 286kcal 14%
15g 4g 14g 0·5g 21% 20% 15% 8%
of the reference intake. See page 106 . Carbohydrate 36g Protein 5g Fibre 1g
KIWI, MINT AND P I N E A P P L E S M O OT H I E S
Kiwi fruit Kiwis are best eaten raw, as cooking reduces both their vitamin content and their vibrant colour. Ripe kiwis should feel firm, but yield slightly when pressed. If hard, leave to ripen at room temperature before eating. Use them in a tropical trifle, or finely chop with red onion, chilli, lime and coriander for a fresh and fruity salsa. If you prefer a less zingy fruit, try gold kiwi, which is super sweet and juicy.
• • •
Makes 4 small glasses Takes 5 mins Cost per serve 77p
handful ice cubes 4 kiwis, 3 peeled and chopped, 1 sliced for decoration 1 x 400g tub pineapple chunks 3 mint sprigs, leaves picked, plus extra sprigs to serve
1 Put all of the ingredients apart from the decorative kiwi slices and extra mint sprigs in a food processor or blender, then blitz until smooth. 2 Divide between 4 small glasses or 2 larger ones, then top with a mint sprig and a slice of kiwi. Each serving contains Energy
301kJ 71kcal 4%
of the reference intake. See page 106. Carbohydrate 17g Protein 1g Fibre 0g
RECIPES EVE O’SULLIVAN WORDS BRYONY BOWIE PHOTOGRAPHY ANT DUNCAN FOOD STYLING EMMA JANE FROST PROP STYLING LUIS PERAL
TOP TIP Use a vegetable peeler to peel the kiwi fruit, then trim the ends with a sharp knife before chopping.
Also in season Make the most of tangy Seville oranges in this tasty winter salad: tes.co/rootvegsalad
For more delicious kiwi recipes, visit tesco.com/realfood
GREAT START Brighten up breakfast with these plant-based twists – change a little, enjoy a lot
ow is the perfect time of year to make a small change at breakfast – by adding Alpro to your morning favourites. Alpro’s range is ideal for a whole host of quick and easy breakfasts – whether it’s a splash of Alpro Almond Unsweetened drink swirled into porridge with frozen berries or Alpro Soya Original drink drizzled over muesli with sliced banana. Here are some simple breakfast ideas to get you started on a cold winter’s morning…
BERRY NICE Add a subtle, nutty flavour to your morning muesli, porridge or super smoothie with deliciously healthy*, chilled Alpro Almond Unsweetened drink, £1·80/1ltr (18p/100ml). It contains no sugars and very few calories – just 13 per 100ml serving. What’s more, it’s naturally low in fat, and each glass has 30 per cent of your daily recommended calcium and vitamins B12, D, E and B2. Try it in this tasty, family-sized red fruit berry bowl: put 60g wholegrain bran flakes in a bowl; cover with 300ml Alpro Almond Unsweetened; add 200g red fruit berries; top with 2 tbsp roasted almond flakes, if you like, and serve.
Find your favourite Give your breakfast a boost with Alpro Simply Plain Big Pot soya alternative to yogurt, £1·50/500g (30p/100g). Not only is it rich in plant protein, but it’s low in sugars and fat, too. Created with a soya base, it goes brilliantly with fruit, nuts, seeds and honey. Try it in this crunchy pear granola: wash, core and thinly slice a pear; spoon 250g Alpro Simply Plain into a bowl; top with the sliced pear, 6 tbsp granola and 1 tsp cinnamon, and serve.
Alpro Soya Original drink, £1·40/1ltr (14p/100ml) is gorgeously smooth and creamy with a subtle sweet taste, and it’s rich in plant protein, too. It’s also a source of calcium, naturally low in saturated fat and contains vitamins B2, B12 and D. Alpro Oat Original drink, fresh, £1·60/1ltr (16p/100ml) is rich in fibre and has a soft, BE INSPIRED natural taste. Pour it over cereal, whizz alpro.com/uk some into a smoothie or use it to whip up /AlproUK an oaty pancake stack.
* Source of vitamin E, which is an antioxidant.
Varieties range in heat from mild to mouthnumbingly hot. The seeds and membrane are the hottest parts, so scrape out for a milder taste. Try them in fishcakes or in tomato and chilli jam.
A popular ingredient in Asian cuisine, lemongrass is often used in curries and fish dishes, and is great in beef stew, too. Crush it with the side of a knife before cooking to help release the flavour.
Liquorice-like in flavour, star anise has eight seed pods around a central column, giving the spice its distinctive star shape. Use it to flavour casseroles, or to give a gorgeous twist to ginger biscuits.
This versatile, aromatic spice â€“ made from the dried bark of a Sri Lankan tree â€“ can be used in a multitude of dishes. Add it to a chilli for a hint of sweetness, or stir into porridge for a warming breakfast.
The edible part of the ginger plant is the root, which has a fiery, citrus flavour and can be bought fresh or dried and ground. Try adding fresh ginger to butternut squash soup for a zingy kick.
These rich and spicy ingredients add a burst of delicious flavour to all kinds of winter dishes PREP
RECIPES AND WORDS BRYONY BOWIE PHOTOGRAPHY STUART OVENDEN FOOD STYLING JOY SKIPPER PROP STYLING JENNY IGGLEDEN
Peel fresh ginger, then slice or grate. Chillies can be used whole or finely chopped. Lemongrass can be used whole, sliced or pounded to a paste. Use cinnamon and star anise whole, or grind using a pestle and mortar.
STORE Keep fresh ginger (in a resealable bag), lemongrass and chillies in the fridge. Store star anise and cinnamon sticks in airtight containers in a cupboard.
E NJ O Y Aromatics are delicious in savoury dishes, such as curries, and are brilliant in spiced puddings, too.
Try them in... MASSAMAN PASTE *Lightly toast cinnamon, star anise, cardamom, cloves and coriander seeds; crush with a pestle and mortar. Blitz with chillies, ginger, lemongrass, garlic and a little oil. BAKED APPLES *PeelSPICED and core apples, cut into slices then toss with grated ginger, brown sugar, cinnamon and star anise. Bake until soft and golden. AUBERGINE *BlitzTHAIlemongrass, ginger, garlic, chillies, coconut cream and lime zest and juice into a paste, brush over slices of aubergine. Marinate for 1 hour, then grill until golden. For more brilliant aromatic recipes, visit tesco.com/realfood
D AV I D ’ S ‘ H O T O R N O T ’ C H I C K E N C U RRY
So many of the meals we enjoy are special because they evoke memories, whether it’s your famous fish pie or your husband’s warming chicken curry. We know you love your food – and we know you care about the quality of the ingredients you use – and that’s where Tesco can help...
hat we choose to cook for others – the time and thought we put into making the perfect meal for someone special – says more than words ever can. And that’s why Tesco understands how important it is to focus on the way that food makes us feel. January’s a time for hearty comfort meals that are reassuringly purse-friendly after the excesses of Christmas – which is why we created this easy curry recipe that features on the TV ads ‘Food Love Stories brought to you by Tesco’. Perhaps you recognise ‘David’ from the ad? You might remember the way he describes how, on his first date with his wife, she told him she loved spicy food – and that hot curry was her thing. He explains how he replied immediately that he loved it too (even though he doesn’t!), because, well, love makes you do and say crazy things, doesn’t it? His love for his wife means that he’s been making her chicken curry all these years, even though, personally, he doesn’t like it too hot. In the ad, he describes his secret: ‘I always mix a hefty dollop of natural yogurt into mine, to tone down the heat. It’s our 15th anniversary this year and I don’t know why, but I still haven’t let on.’ 16
Add extra flavour by cutting the chicken into 2cm cubes before marinating. Thread onto metal skewers and grill (turning once). Once cooked through, remove and stir into the sauce.
DAV I D ’S ‘ H O T O R N O T ’ C H I C K E N C U RRY Serves 2 GF Takes 35 mins Cost per serve £2·27 3 tbsp low-fat natural yogurt, plus extra to serve 2½ tbsp Tesco Gujarati curry paste 2 chicken breasts 2 tsp vegetable oil 1 red onion, sliced 1 garlic clove, grated 5cm piece ginger, peeled and grated 1 x 400g tin chopped tomatoes 100g green beans, stalks removed 200g basmati rice, to serve handful fresh coriander, to serve
2 In a frying pan, heat the oil, add the onions and fry over a medium heat, until soft. Add the garlic and ginger and fry for a further 1-2 minutes. 3 Add the remaining curry paste and stir through until everything is coated. Stir in the chopped tomatoes and the green beans; season well. Leave to simmer on a low heat for about 15 minutes, until thickened slightly. 4 Meanwhile, cook the rice to pack instructions. 5 Preheat the grill to medium-high. Put the chicken on a foil-lined baking sheet and grill for 6-8 minutes on each side, or until the edges have darkened and the meat is cooked through with no pink meat showing. Remove from the grill and slice into 2cm cubes. Mix the chicken into the curry. 6 Serve with the rice and coriander. To tone down the spice, serve with a dollop of low-fat natural yogurt stirred into the curry. Each serving contains
1 Put the yogurt and 1 tbsp curry paste in a bowl, add the chicken and stir until the meat is coated. Leave to marinate for at least 15 minutes, or up to 1 hour to allow the flavours to develop. 18
2760kJ 652kcal 33%
15g 1·2g 16% 20%
of the reference intake. See page 106. Carbohydrate 102g Protein 50g Fibre 6g
Add a fruity tang with a few spoonfuls of Mango Chutney, £1/230g (43p/100g)
finest* Plain Naan Breads £1·50/320g (47p/100g) A great alternative or addition to rice, these fluffy, buttery naans are delicious for dipping in curry.
Mix grated cucumber and chopped mint leaves into natural yogurt. Season with salt and black pepper. Spoon into spicy curries and stir for an instant cooler, or serve as a deliciously creamy dip for naan bread or poppadoms.
Little extras Want to make the most of your curry? Why not try these tasty ideas for sides and serving suggestions…
Play it cool
We all love rice, but it’s by no means the only side dish that complements a curry. For simple Bombay potatoes, fry ¼ tsp each mustard seeds, mild chilli powder and turmeric in oil, until fragrant. Stir through 500g cooked, quartered potatoes, and cook until crisped up around the edges.
Give creamy curries extra texture by garnishing with toasted desiccated coconut or flaked almonds. For tomato-based curries, top with crispy fried onions. A quick side salad will also add crunch – mix sliced onion, lemon juice, chopped cucumber and tomatoes with shredded mint and coriander leaves.
The classic condiment to go with poppadoms, mango chutney is also perfect for toning down a too-hot curry. If you find that you’ve used a touch too much spice, adding a few spoonfuls of chutney will lend a fruitiness that can really help to balance the flavours.
End your meal on a rich, creamy note with an easy-peasy pistachio kulfi, an Indian dessert similar to ice cream. Mix 300ml softly whipped cream, 1 x 397g tin condensed milk and a small handful chopped, toasted pistachios. Pour into dariole moulds and freeze. Turn out and serve with a drizzle of honey.
Hoping to hit your 5-a-day? Add fresh spinach leaves, peas or sliced red pepper to your curry for a boost of nutrients and flavour. Serving a crowd? Tinned pulses, such as chickpeas or lentils, are great for bulking up curries and are purse-friendly, too.
EXTRA KICK Add aromatic flavour to basmati rice by cooking with a cinnamon stick, crushed cardamom pods and whole cloves. Just make sure to remove before serving! Learn how to make steamed rice that’s perfectly fluffy every time at tes.co/howtocookrice.
Enjoy more... Discover lots more food love stories online at tesco.com/food-love-stories T OA ST E D Q U I N OA BOW L W I T H FA L A F E L , AVO C A D O A N D R E D C A B B AG E
LAMB AND G R E E N O LI V E ST E W
B RO CCO LI A N D H A M T O RT I LL A Q U IC H E
little helpers Find all your baby needs, from feeding and changing to bathtime, and much more, at the in-store baby event
Dry ba by FRUITY FEELING
Introduce your baby to fruity flavours with these pots of creamy fromage frais, made using real organic fruit purées.With no refined sugar and nothing artificial, they’re ideal for weaning. So give tiny tums a great start and encourage healthy eating habits. Yeo Valley Little Yeos Organic Fromage Frais, Strawberry and Raspberry, or Raspberry and Apricot, £1·50/pack of 6 or 2 for £2
Trying to get pants onto a wriggling baby can be a real challenge at the best of times. Pampers know this is an issue for busy parents so, in addition to promising 12 hours of dryness, they make their Baby Dry Nappy Pants with a stretchy waistband and an all-round comfortable fit, so they’re quick and easy to pull on. Changing time just got a whole lot smoother. Pampers Baby Dry Nappy Pants, for 6 months and over, £8/ pack of 40* or buy one get one free
HEARTY MEALS HiPP’s range of carefully prepared dishes, in handy heartshaped trays, are steam-cooked to provide delicious baby food that’s bursting with goodness and flavour. The meals are perfectly balanced with the finest organic ingredients and no added preservatives – it’s the tastiest way to encourage your baby’s progression to family foods. HiPP Organic Alphabet Pasta, and Vegetable & Chicken Risotto, 1-3 years, £1·70/230g each
MINI MARVELS Your baby will enjoy these yummy pots of vanilla-flavoured fromage frais, which help to provide a varied diet for children from six months old. The main ingredient is milk and all ingredients are 100 per cent naturally sourced. Petits Filous has the lowest sugar content of any flavoured fromage frais available, and it also contains calcium and protein, which help growth and strong bone development. Yoplait My First Petits Filous, Vanilla, £1·50/pack of 6
PROMOTION BABY EVENT Find offers, samples, demos and music classes for tots, plus meet experts at the in-store baby event, from 16 January to 1 February 2017.
With a little one on the scene, you find you always need a pack of baby wipes to hand. Now JOHNSON’S® Baby Wipes dispense one wipe at a time, and have an easy-open lid, helping with those on-the-go moments. JOHNSON’S® Extra Sensitive Baby Wipes are proven as safe as water on newborn skin** and JOHNSON’S® Gentle All Over Baby Wipes effectively clean everything, from wet bottoms to delicate faces. JOHNSON’S® Gentle All Over and Extra Sensitive Baby Wipes, 86p
*BASED ON AN ESSENTIAL PACK SIZE 4 **CONTROLLED EQUIVALENCE TRIAL. BMC PAEDIATRICS 2012
(from 18 January to 1 February 2017)
Top togs Get your tiny tots kitted out in these cute clothes at half the cost, thanks to a great two for £10 offer (selected lines only) on the new F&F baby range. Mix and match your favourites, from fleece onesies to coordinated sets. Girls’ 2-pack peplum tees; 3-pack cloud leggings; boys’ 2-pack jogger; 2-pack tee; £6 each or 2 for £10
MAKING A SPLASH You and your little one will love making bubbles with HiPP’s new freefrom cleansing range for babies. The gently soothing shampoo and handwash are free from anything sensitive skin doesn’t like, such as PEG and parabens, minimising the risk of allergies and making them specially suited to a new baby’s skin. HiPP Baby Shampoo £1·30/200ml; HiPP Baby Foaming Handwash, £3·50/250ml
Potty training is a key developmental milestone, so Huggies has worked with child psychologist Dr Heather Wittenberg on the learning programme, 6 Steps To Potty Success (pottytraining.co.uk). Unique to Huggies Pull-Ups are a wetness indicator, Learning Liner, fun Disney characters and superstretchy sides – just like proper pants! Huggies Pull-Ups, day and night, girls and boys, £4/pack
NATURALLY GOOD HiPP has been making organic baby food for 60 years. Now look out for its delicious new Banana Yogurt Breakfast
eaning your baby is such an exciting journey. Babies love discovering new flavours and textures, not to mention trying to feed themselves. Every parent wants to give their child the best possible start in life, so feed your baby organic food that’s packed full of natural goodness, with no hidden nasties. A family business, HiPP has been producing organic baby food for the last 60 years, across four generations.
HiPP’s ethos is based on sustainability – caring about the environment, protecting wildlife and maintaining farmland in an ethical way. From clean air and water to happy, healthy
animals and tasty fruit and vegetables, HiPP works in harmony with nature. Its ingredients are grown by a worldwide network of 8,000 dedicated organic farmers. For instance, the bananas used in HiPP’s new Banana Yogurt Breakfast come from Costa Rica. This means that instead of artificial fertilisers, farmers run regular crop rotations to control weeds and diseases and help the soil retain vital nutrients. Pests are controlled naturally to avoid the use of harmful chemicals. Hawks are used to chase away pigeons, while bats keep insects from eating the crops, and hedgehogs are encouraged to eat slugs and snails. So, you can rest assured that HiPP is dedicated to producing wholesome and tasty food – from farm to final recipe – for your baby.
Available from 17 February 2017
Give your baby a healthy start with HiPP’s organic baby food. There’s a wide range of great-value recipes that are full of natural goodness… FIRST TASTES With simple flavours, mild tastes and smooth textures, these 125g jars, for babies aged four months plus, are perfect for weaning. Choose between jars with 100 per cent fruit, or no-added-sugar breakfast options, as great first tastes. HiPP’s tasty new Banana Yogurt Breakfast combines yogurt and bananas to create a gentle flavour your baby will love. BIGGER BITES As your baby grows, they can progress to six-month recipes with mashed textures and tasty flavours, such as Penne with Tomato and Courgette. From seven months, reach for jars packed with punchy flavour and small lumps for little teeth to chew, such as Hearty Cottage Pie. FIND OUT MORE HiPP Organic Jars, hipp.co.uk 125g/160g/190g/220g, hippuk from 85p to £1
TOP OF THE POTS This elegant Bodum glass teapot, £20, is perfect for serving your favourite tea.
Get the New Year off to a great start with our top picks of things to eat, make and do this month
IF YOU TRY
LEMON, TURMERIC AND GINGER TEA ........................................... Serves 2 DF GF PAG E7 Takes 20 mins Cost per serve 38p ........................................... Crush and slice 1 stick lemongrass and peel and slice a 5cm piece ginger. Add
… make it our refreshing, spice-infused herbal tea to a teapot with a filter along with the pared peel of a lemon and ¼-½ tsp turmeric, to taste. Pour over boiling water, then leave to infuse for 15 minutes. Each serving contains Energy
50kJ 12kcal 1%
0g <0·1g 0% 1%
of the reference intake. See page 106. Carbohydrate 3g Protein <1g Fibre <1g
Try this… If you don't have time to make your own, award-winning finest* Peppermint and Liquorice tea, £2·89/15 bags (19p per bag), has a lovely sweet and minty kick.
IN THE BAG If your teapot doesn't have a filter, simply wrap the ingredients in muslin (cut to size) and tie with string to make a teabag. 23
Strawberry, Blueberry, Avocado & Spinach Smoothie Mix £2/500g (40p/100g)
Fruity Breakfast Sprinkles £1·50/120g (£1·25/100g)
Kick-start your morning with this nutritious, flavour-packed breakfast. Whizz 150g frozen Strawberry, Blueberry, Avocado & Spinach Smoothie Mix with 50ml water. Pour into a bowl. Scatter with Fruity Breakfast Sprinkles and defrosted Breakfast Fruit Topper.
78% OF BRITISH ADULTS ADMIT TO EATING THEIR MEALS SITTING ON THE SOFA AROUND FIVE TIMES A WEEK. OVER A LIFETIME THAT'S ALMOST 18,000 MEALS!
Breakfast Fruit Topper £1·50/350g (43p/100g)
Add a spoonful of dairy-free Oatly Crème Fraîche, £1·55/200ml (78p/100ml), to a hearty winter stew.
ONE-POT WONDERS No need to skip dessert with Hartley’s 10cal Jelly Pots, 69p/175g (39p/100g). Great for getting a sweet fix without busting the January diet.
Want to make the most of your New Year's exercise regime? Check out Nutri1st – the exclusive new in-store sports nutrition range. Designed to help optimise workouts, the range includes protein shakes, powders and on-the-go bars to aid strength, power and recovery. All products are registered with quality assurance programme Informed-Sport.
Butternut fusilli, £1·50/250g (60p/100g), has a sweet, nutty taste and
is perfect with a creamy alfredo sauce. Courgette spaghetti, £1/250g (40p/100g), is delicious steamed, then stirred through pesto for a speedy supper. Carrot spaghetti, £1/250g (40p/100g), has a sweet crunch, and is a great flavour match for meaty bolognese.
ASK THE EXPERTS ELLI DONAJGRODZKI, FOOD EDITOR
I’m trying to drink more water, but find it a bit dull. Any tips? Pep it up with slices of lemon or lime, or even cucumber ribbons. Berries add sweetness – muddle a few mint leaves in a glass, add sliced strawberries and top up with sparkling water.
Tasty rolls of baked fruit with no added sugar or concentrates, Bear Pure Fruit Yoyos, 60p/20g (£3/100g), are one of your five a day, too.
USE YOUR LOAF
Try swapping regular bread for finest* High Protein Loaf, 80p/400g (20p/100g). Top with watercress and a poached egg for a tasty breakfast that's packed with protein.
NICE AND COSY Hygge (pronounced houga) is everywhere these days. It's a Danish approach to life that can be roughly translated to cosiness, but is more about living well and trying to create a balanced life. It makes sense to us, especially as Denmark was recently revealed to be the world's happiest nation. Discover lots of ways to cosy up this winter at tes.co/wintercomfort.
THE SPICE IS RIGHT
For a simple supper, coat Willow Farms Chicken Breast Portions, £1·89/300g (63p/100g), in tikka paste mixed with a spoonful of natural yogurt. Grill or bake until cooked through.
The ultimate Italian comfort food gets a New Year's makeover with this Carrot and Swede Gnocchi, £1·50/400g (38p/100g). After cooking, stir through a little melted butter infused with a few sage leaves.
If you’ve been putting off that eye test, maybe this will tempt you: customers at Tesco Opticians can now choose from 3,000 different frame combinations as part of the new I-Choose offer, so you can personalise your look. Prices start from just £90 for two pairs. A New Year treat, perhaps? Discover more at tescoopticians.com. 25
E LOVAL C O L
Take part in the RSPB’s Big Garden Birdwatch and help build a picture of the country’s bird numbers, so the charity can identify which ones need its help. Simply pick an hour between 28-30 January and count the birds in your garden or park. See rspb.org.uk/get-involved for more information.
Great for a tasty and nutritious lunch at home or on the go, vibrant Tideford Organics Beetroot and Curly Kale Soup, £2·80/600g (47p/100g), is packed with antioxidants. Earthy beetroot and kale are blitzed with onion, carrot, garlic and parsley to create a delicious soup that's vegetarian and vegan as well as being gluten-free. Available in south west stores.
For a warm, seasonal salad, toss wedges of Redmere Farms Cooked Beetroot, 55p/300g (18p/100g), with flaked smoked mackerel, salad leaves, cooked crushed potatoes and a drizzle of vinaigrette dressing.
One of the reasons so many of us hate mornings is that rushed feeling. But we all know that by getting our things ready the night before, mornings become much calmer. Try adding adhesive hooks to your wardrobe door so you can hang your clothes up ready for the next day. Find lots of hacks to transform your morning at tes.co/acemornings.
READ ALL ABOUT IT Love to read? Why not swap your Tesco Clubcard vouchers for magazine subcriptions – there’s a huge range of popular titles on offer, including top health and hobby titles, from running and golf to photography and music. And since you can exchange as little as £6 in vouchers for a subscription (rates vary), you might even have some left over to spoil yourself with. Visit tesco.com/clubcard.
Savour the taste of sunshine without leaving home with these delicious frozen ready meals, which can be prepared and on the table in minutes. Try Chicken and Coconut Noodle Laksa, Pulled Beef Ragu with Tagliatelle and Pesto, or Smoky Chicken and Prawn Paella – all £2 each/400g (50p/100g) . They’re ideal for when you fancy a mini-break from cooking.
Make the most of the humble f ixture w ith these creative ideas
Pretty frames are 1actually a great excuse to print out
some of the endless snaps on your phone. Use the Tesco Photo Prints app to select the best, then print at your local store. Create a photo 2 wall for a stylish focal point – simply
use different sized frames. Or see tes.co/ homehacks for more smart home ideas.
Proud of your cross-stitch, or your child's great drawing? Pop it in a frame for all to see. Or even frame 4 words – maybe a letter from a friend WORDS AVIVA ATTIAS, BRYONY BOWIE, ELLI DONAJGRODZKI, ANGELA ROMEO PHOTOGRAPHY ANT DUNCAN FOOD STYLING SUE HERNDERSON PROP STYLING TONIA SHUTTLEWORTH
or a favourite poem.
Screw hooks into 5 the top of a frame and use as a place to keep your keys.
To celebrate Chinese New Year, cook up a crowd-pleasing Chicken Noodle Stir-Fry with Char Siu Chicken, £2/145g (£1·38/100g), Vegetable and Beansprout Stir-Fry, £1/320g (31p/100g), Singapore Noodles, £1·25/300g (42p/100g), and Sweet Chilli Stir-Fry Sauce £1/180g (56p/100g). And from 16 January, you can pick up four stir-fry items for just £5.
Staying in is the new going out – especially if this succulent Pork Belly with Apple and Cider Sauce, £3·50/370g (95p/100g), or 2 for £6, is on the menu. Slow-cooked with fresh herbs and seasoning, it’s the perfect comfort food on chilly days. E LOVAL C O L
SPREAD THE NEWS
Stir a spoonful of Mackay’s Sweet Navelina Orange Marmalade, £1·30/340g (38p/100g), through yogurt or enjoy on toast. Available in Scottish stores.
Find more fantastic ideas for celebrating Chinese New Year on
a budget at tes.co/chinesenewyear.
DO THE Beat the January morning blues by starting your day with a soft and flaky, chocolatefilled pastry: Chocolate Twists, 70p each or 2 for £1 in selected stores. 27
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Get 2017 off to a cracking start with some award-winning wines from Tesco.
James Davis, Master of Wine 28
*Subject to availability
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G ot t he Januar y blue s? C he e r you r se lf u p w it h a cute f e e l - goo d t r eat – all of t he se fab p ick- me - ups cost le ss t han a te nne r !
Keep your hands toasty with chic F&F Striped & Sparkly Touch Screen Gloves, £3 for 2 pairs.
Unleash your creative side with The Mindfulness Colouring Book, £3·85.
Dip into Telegraph columnist Bryony Gordon’s Mad Girl, £3·85, for a darkly funny look at life’s harder moments.
Fox’s Mini Party Ring Biscuits, £1·49 for 6 bags, have all the irresistible charm of the full-size party classic.
There’s no need to wait for a cold to enjoy a designer-look Luxury Soft Oval Tissue Box, £1·50 for 60 sheets.
What could be better than a cuppa? A cuppa in your own Little Miss Sunshine Mug, £2·50, that’s what! Put the kettle on and relax with your favourite magazine! 30
Relive your childhood with McVitie’s Iced Gems, £1·69 for 6 bags.
Enjoy the taste of summer cherries with this Carmex Cherry Lip Balm, £2·50.
Release your inner child with these Staedtler Rainbow Ball Pens, £4 for 10.
Brighten the dreariest of days with a cheery bunch of colourful flowers.
The tiniest cut merits an adorable Minions Plaster, £2 for 30.
Nothing spells relaxation like these Sweet Vanilla Scented Alphabet Candles, £1·50 each.
Don’t tell the kids! Indulge your childish side with a Kinder Surprise Egg, 80p/100g.
ARTWORK OLIVER BURSTON PHOTOGRAPHY ANT DUNCAN, ADRIAN LAWRENCE
Cupcakes in January? Oh, go on then! Kipling Angel Cupcakes, £1 each.
Here’s a culinary New Year’s resolution: bake your own bread! Enjoy a fresh loaf warm from the oven with lots of butter.
Liven up your midweek meals with these vintage-inspired Spotty Napkins, £1·50 for 20.
Jazz up simple cooking with funky Eddingtons Egg Poachers, £4 each. 31
Upcycling has never been more on trend – it’s amazing what you can do with just a few old household items A
B L AC K B OA R D T I N
You will need: Loose-bottomed cake tin (check magnets will stick to it), fine sandpaper, newspaper, blackboard spray paint, hot glue gun, ribbon, chalk, magnets
1 Remove the cake tin base and wipe it lightly all over with fine sandpaper, which will help the paint stick. 2 Remove any dust, then put the base on newspaper in a well-ventilated area. 3 Apply 2-3 light coats of blackboard spray paint to the base. The spray tends to be patchy until the third coat. Don’t add a thicker layer as it runs very easily. 4 Dry completely before putting back in the tin, black side up. 5 Use a hot glue gun to stick ribbon around the tin. Tie a bow in a second piece of ribbon, and stick the ends to the back of the base, to hang your tin. 6 Write messages with chalk and stick on notes with magnets.
You will need: Coat rack or plank of wood, drill (if using plank), paint brushes, white paint, hand saw, solid plastic dinosaurs, bright paints (optional), glue, screws, screwdriver
TOP TIP If painting the dinosaurs, use a strong wood or metal paint so it won’t rub off. 32
1 If using a coat rack, remove any hooks. If using a plank, drill holes at regular intervals to accommodate the dinosaur pegs. Apply two coats of white paint. 2 Saw the dinosaurs in half. Paint them in different colours, if you like. 3 Once the paint is dry, glue the front half of a dinosaur over each hole. When the glue is dry, screw the dinosaurs in place, screwing from the back of the wood into the dinosaur with a screwdriver. 4 Fix to the wall securely.
You will need: Round kitchen bin, tape measure, wallpaper, sharp scalpel, a long metal ruler, double-sided sticky tape
1 Give your bin a thorough clean and dry. 2 Measure the height of the bin and mark it on the wallpaper. 3 Cut to the right height using a sharp scalpel and a metal ruler. Depending on the width of your wallpaper, you may need to cut more strips to cover the whole bin. You will need to match up the repeating patterns where they meet. 4 Cut away a section for the bin’s pedal from one of the pieces. Make sure the best part of the pattern will be at the front of the bin in the top centre where you’ll see it. 5 Put double-sided tape along all four edges of this strip. Remove the backing on the top tape and align it to the top of the bin. Press firmly to stick it in place. Repeat with the other three sides. 6 Put tape on any other strips, then carefully line up the pattern and stick these in place, too.
G O L D E N VA S E S
You will need: Empty glass bottles in different shapes and sizes, newspaper, gold spray paint
1 Remove any sticky labels from your bottles. Clean, then dry completely. 2 Lay down newspaper in a wellventilated area and spray each bottle with gold paint. Rotate the bottles 90° after each spray. Apply multiple thin coats to get an even effect. Thinner layers will be less likely to run, too. 3 Once they’re completely dry, use your vases to make a beautiful flower display.
D E N I M WA L L T I DY
You will need: 9 old jeans pockets, scissors, denim fabric, sewing machine, cotton, a 64cm stick to hang from, pins, ribbon
1 Start by unpicking 9 pockets from old jeans. Remove any loose threads. 2 Cut a piece of denim 60cm wide x 80cm long. Fold over the bottom and sides by 2cm and sew hems. Fold the top edge over by 5cm and sew along it to create a channel for the hanging stick. 3 Mark the centre of the denim fabric and pin a pocket in place. Working from that centre pocket, pin the rest of the pockets into place in three rows, ensuring their tops are aligned. 4 Sew around the sides and bottom of each pocket. 5 Put the stick through the channel. Tie a piece of ribbon to each end and hang up.
M OTO R M I R R O R
You will need: Lots of toy cars, flat bathroom mirror, hot glue gun
1 Arrange the toy cars around the edge of the mirror, in alternating colours, to check you have enough. 2 Once you are happy with the colours, heat the glue gun until very hot, then generously glue the underside of a car’s wheels. Turn over and hold in place, lining up the front of the car with the edge of the mirror for a neat, uniformed look. 3 Repeat with the remaining cars, working around the mirror in the same direction. 4 Leave to cool until the glue sets before fixing to the wall.
MAKES EMMA MORTON-TURNER PHOTOGRAPHY TERRY BENSON
NEW LEASE OF LIFE
Carry on the upgrade For more genius ways to repurpose your stuff visit tes.co/upcycling
Find more brunch inspiration at tesco.com/realfood
I nv ite your favour ite p e ople ove r f or a gor ge ou s , laid - back br unch t hat â€™s p e r f e c t f or shar ing . Eve r yone d ig in !
O N E -T R AY F U L L E N G L I S H Serves 6 DF Takes 50 mins Cost per serve 87p 750g baby potatoes, halved if large 2 tbsp olive oil 250g Forestière or baby button mushrooms, halved if large 1 x 230g pack black pudding slices, quartered (optional) 12 rashers streaky bacon 1 x 200g pack small vine tomatoes 2 tbsp chopped flat-leaf parsley
1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the potatoes on a tray, drizzle with 1 tbsp oil, then roast for 20 minutes. 2 Add the mushrooms, black pudding, bacon and tomatoes; drizzle with 1 tbsp oil. Season with black pepper, then roast for 25 minutes. Garnish with the parsley. Each serving contains
CRACKING IDEA Cooking just the full English? Break 6 eggs into the tray and bake for the final 6-8 minutes, until cooked through.
651kJ 154kcal 8%
of the reference intake. See page 106. Carbohydrate 21g Protein 6g Fibre 3g
HOMEMADE BAKED BEANS DF Serves 6 Takes 25 mins Cost per serve 30p
1 tbsp olive oil ½ red onion, peeled and diced ¼ tsp smoked paprika ¼ tsp garam masala large pinch dried oregano 2 x 400g tins butter beans, drained 1 x 400g tin chopped tomatoes 1 tbsp balsamic glaze 1 tsp maple syrup 2 tbsp chopped flat-leaf parsley 50g Brazil nuts, chopped (optional) toasted sourdough (optional)
1 Heat the oil in a pan, then add the onion and sauté for 3-4 minutes. Stir in the spices and oregano and cook for 1 minute, then stir in the beans. 2 Add the tomatoes, balsamic glaze, maple syrup and 100ml water; bring to the boil. Simmer for 15 minutes. 3 Season. Stir in the parsley and nuts and serve with sourdough, if you like. Each serving contains Energy
421kJ 100kcal 5%
of the reference intake. See page 106. Carbohydrate 14g Protein 6g Fibre 5g
B A K E D AVO C A D O W E D G E S
RECIPES AND FOOD STYLING JOY SKIPPER PHOTOGRAPHY STUART OVENDEN PROP STYLING REBECCA NEWPORT
Simply omit the vodka to make a delicious alcohol-free Virgin Mary.
B LO O DY M A RY This tomato juice tipple became popular in 1920s America and is now served as a brunch regular. Try our signature version or three inventive takes on the classic. Serves 6 DF Takes 10 mins Cost per serve £1·12 300ml vodka 1·5ltr tomato juice 2 lemons, juiced 1½ tbsp Worcestershire sauce 1-2 tsp Tabasco (optional) 6 celery sticks, to serve
1 Fill a large jug with ice and pour over the vodka, followed by the remaining liquid ingredients. Season to taste. 2 Mix well. To serve, pour into ice-filled glasses with celery sticks for stirring. ASIAN INFUSION Swap the Tabasco for a few dashes of sriracha to taste – depending on how hot you like it! Crush the ends of 6 lemongrass sticks to enhance their flavour, slice in half lengthways and use instead of celery.
Each regular Bloody Mary contains Energy
724kJ 172kcal 9%
1 tsp olive oil, plus extra for greasing 100g rye bread, crusts removed 10g fresh coriander 2 large avocados, peeled and stoned 1 lemon, juiced 1 egg, beaten 2 tbsp plain flour ½ tsp chipotle chilli and smoked paprika paste 150g natural yogurt lime wedges, to serve
1 Preheat the oven to gas 6, 200°C, fan 180°C and grease a baking sheet with oil. In a food processor, blitz the bread to crumbs. Add the coriander and blend well, until green, then transfer to a bowl. 2 Cut the avocados into wedges. Sprinkle with the lemon juice to prevent browning. Put the beaten egg and flour in separate bowls. Dip the avocado wedges into the flour, then the egg and, lastly, the breadcrumbs. Arrange on the baking sheet, drizzle with olive oil and bake for 10-12 minutes, until crisp. 3 Swirl the chipotle paste into the yogurt. Serve the wedges hot, with the spicy yogurt and the lime wedges.
BRITISH TWIST Muddle half a peeled and diced cucumber in a jug with 1½ tsp horseradish sauce. Slice 6 lengths of cucumber with a veg peeler and put in 6 glasses. Top up with ice, then pour in the Bloody Mary, omitting the Tabasco and celery. SPANISH GAZPACHO Dip the rims of 6 glasses in lime juice, then freshly ground black pepper. In a jug, muddle 1 seeded and diced red pepper with 5 basil leaves. Top up with ice, then pour in the Bloody Mary. Serve with a basil sprig and red pepper slice.
Serves 6 V Takes 20 mins Cost per serve 64p
Each serving contains Energy
993kJ 239kcal 12%
18g 4g 25% 21%
of the reference intake. See page 106. Carbohydrate 15g Protein 5g Fibre 1g
TURN UP THE HEAT To spice up your wedges, add a pinch of crushed chilli flakes to the breadcrumbs.
of the reference intake. See page 106. Carbohydrate 9g Protein 2g Fibre 0g
A pot of good coffee is a brunch must-have. Try fruity finest* Honduras Roast & Ground Coffee, £2·99/227g (£1·32/100g)
Find more brunch inspiration at tesco.com/realfood
STA R RY M U E S L I YO G U R T P OT S Serves 6 V Takes 15 mins Cost per serve 89p 180g fruit muesli 200ml orange juice 2 kiwis, peeled and sliced 1 mango, peeled, stoned and sliced 2 bananas, sliced 1/2 lemon, juiced 500g Greek yogurt 150g blueberries sprinkling of cinnamon (optional)
EXTRA SPECIAL If you have any leftover smoked salmon, lay it over the spinach for a delicious twist.
1 In a bowl, mix the muesli and orange juice, then leave to stand for 10 minutes. 2 Meanwhile, use a small star cutter to cut out star shapes from the kiwis, mango and banana. Sprinkle lemon juice over the banana to prevent browning. 3 Roughly chop the leftover fruit and put in 6 glasses or small jars. Spoon over the muesli followed by the yogurt. Divide the stars and blueberries between the pots and serve with a sprinkling of cinnamon, if you like. Each pot contains Energy
1087kJ 258kcal 13%
9g 5g 26g 0·2g 12% 23% 29% 3%
*If serving vulnerable groups – babies, toddlers, pregnant women, the elderly or people who are unwell – cook the eggs until the whites and yolks are solid
of the reference intake. See page 106. Carbohydrate 37g Protein 8g Fibre 4g
S P I N AC H R A R E B I T TOA ST S Serves 6 Takes 25 mins Cost per serve 60p 250g Cheddar, grated 1 level tbsp plain flour 1 tsp wholegrain mustard 2 tsp Worcestershire sauce 4 tbsp Guinness, or milk if preferred 6 slices corn bread 3 tsp red pesto 30g baby spinach leaves 6 eggs
1 Heat the Cheddar, flour, mustard, Worcestershire sauce and Guinness (or milk) in a small pan over a medium heat, stirring often, until the cheese has melted. 2 Heat the grill to medium. Toast the bread on one side, then remove and
spread each untoasted side with ½ tsp red pesto. Top with a few baby spinach leaves. 3 Divide the cheese mixture between the toasts, spooning it over the spinach leaves, then cook under a hot grill, until golden and bubbling. 4 Meanwhile, poach the eggs. Bring a frying pan of water to the boil, crack 3 eggs into the pan and cook for 5-6 minutes, until softly poached.* Remove with a slotted spoon and put on top of 3 of the toasts. Keep warm in the oven on a low heat. Repeat with the final 3 eggs. Once cooked, sprinkle with freshly ground black pepper to serve. Each serving contains Energy
1578kJ 378kcal 19%
23g 11g 33% 55%
of the reference intake. See page 106. Carbohydrate 20g Protein 22g Fibre 1g
C H E R RY A N D C A R DA M O M SW I R L S Makes 12 V Takes 1 hr 40 mins Cost per serve 23p 1 x 500g pack crusty white bread mix 8 cardamom pods 25g caster sugar 275g frozen cherries, roughly chopped 1 tbsp honey 30g unsalted butter 50g light muscovado sugar
1 Preheat the oven to gas 7, 220°C, fan 200°C. Pour the bread mix into a bowl. Remove the seeds from the
cardamom pods and crush with a pestle and mortar. Stir half of the crushed seeds into the bread mix, reserving the rest. 2 Add 325ml water to the bread mix and mix well with your hands, bringing the dough together before turning out onto a floured surface and kneading for 5 minutes, until it is smooth and no longer sticky. Set aside for 5 minutes. 3 Roll the dough out to a rectangle measuring about 40cm x 24cm, then set aside for 5 minutes before sprinkling with the caster sugar and cherries. 4 Roll up the dough from the long side to form a log shape, then slice into 12. Put the slices into a 30cm x 20cm tin. It doesn’t matter if they are touching and it’s fine if they spread out into each other during cooking. Leave to stand in
the tin, covered with a damp tea towel, for 30 minutes. Bake in the oven for 25-30 minutes, until lightly golden. 5 Just before the whirls finish cooking, make the glaze. Put the honey, butter, muscovado sugar and remaining cardamom seeds in a small pan and bring to the boil. Simmer for 2 minutes before removing from the heat. 6 Remove the swirls from the oven and set aside for 5 minutes before spooning over the glaze. Leave to cool in the tin for 10 minutes, then transfer to a wire rack. Serve warm or at room temperature. Each swirl contains Energy
666kJ 158kcal 8%
11g 0·4g 13% 7%
of the reference intake. See page 106. Carbohydrate 29g Protein 5g Fibre 2g
Rise and shine
For more gorgeous brunch recipes, visit tes.co/ultimatebrunch 42
Perfect prints For b old , v ibrant pr intout s in colour or black and w hite , ge t your hand s on t he se gr eat- value pr inte r car t r idge s
3 FOR 2 on all Tesco printer cartridges in store, 2-15 February 2017 HP 302 XL, black or colour, £12; HP 62 XL, black, £10; HP 62 XL, colour, £11; Canon PG-545 XL, black, £10; Canon PG-546 XL, colour, £11**
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*Check pack for make and model compatibility. **All prices correct as of 2/1/17
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£2·25 per 150g pack
a king E x t ra -sp e cial shellf ish at a gr eat-v alue pr ice, B ay F ishmonger s k ing praw ns ar e delicious and ver s at ile
elected with care and attention by in-house fishmongers, Tesco’s new Bay Fishmongers range offers excellent quality at outstanding prices. For an appetising selection of fine fish and seafood to feed the whole family, look no further. ½ red onion, peeled and finely sliced 1-2 tbsp jerk paste, to taste 4 tbsp Greek yogurt
1 x 70g bag wild rocket 2 tbsp chopped parsley 2 tbsp extra-virgin olive oil
P R AW N F I LO PA R C E L S Serves 4 Takes 50 mins 2 x 150g packs Bay Fishmongers king prawns 1 x 250g pack ricotta ½ x 30g pack dill, chopped 1 lemon, zested and juiced 8 sheets filo pastry, halved lengthways 2 tbsp sesame oil 1 egg, beaten 2 tbsp sesame seeds 2 celery sticks, finely sliced 150g radishes, quartered ½ cucumber, sliced into half moons
1 Preheat the oven to gas 6, 200°C, fan 180°C. Line a large baking tray with nonstick baking paper. 2 Combine the prawns, ricotta, dill and lemon zest in a bowl; season. 3 Put a halved sheet of filo on a work surface. Top with another half. Lightly brush the top sheet with sesame oil. Working from the short edge, put a spoonful of prawn mixture in the bottom left corner. Fold over that corner of the pastry diagonally until the point reaches the right-hand edge, so the bottom of the sheet forms a triangle. Keep folding up, encasing the filling in the pastry, until you reach the top. Repeat with the remaining sheets. 4 Put on the baking tray. Brush with egg, then sprinkle over seeds. Bake for 30 minutes, or until golden. 5 In a bowl, dress the celery, radish, cucumber, rocket and parsley with oil and lemon juice; season. Serve with the parcels. Each parcel contains Energy
1818kJ 435kcal 22%
25g 7g 36% 37%
of the reference intake. See page 106. Carbohydrate 29g Protein 25g Fibre 3g
L I M E P R AW N S K E W E R S W I T H J E R K S L AW A N D SW E E T P OTATO E S Serves 4 Takes 1 hr 5 mins 4 sweet potatoes 2 x 150g packs Bay Fishmongers king prawns 3 limes, 2 juiced, 1 cut into wedges to serve 4 tbsp coriander, chopped 3½cm piece ginger, peeled and finely grated 1 carrot, grated ½ white cabbage, finely sliced 1 mango, peeled and sliced into wedges
1 Soak 12 wooden skewers in water, so they don’t burn. Preheat the oven to gas 6, 200°C, fan 180°C. Bake the potatoes for 45 minutes, or until cooked through. 2 Meanwhile, thread 5-6 prawns onto each skewer. Coat well with lime juice, 2 tbsp coriander and the ginger. Leave to marinate while the potatoes cook. 3 Make the slaw by combining the carrot, cabbage, mango and red onion in a large bowl. Combine the jerk paste and yogurt. Stir through the slaw with 2 tbsp coriander. 4 Just before the potatoes are cooked through, set a griddle pan on a high heat. Once it’s smoking, cook the skewers for 1-2 minutes on each side, until the prawns are lightly charred. 5 Halve the potatoes. Top with the slaw and skewers and serve with a lime wedge for squeezing. Each serving contains Energy
1298kJ 305kcal 15%
23g 1·7g 26% 28%
of the reference intake. See page 106. Carbohydrate 56g Protein 17g Fibre 10g
rainbow Embrace the trend for colourful fruit and veg in all its flavoursome and nutritious glory
gies g e v Packed with nutrient-ri ch Pesto salad pots
(recipe on page 49) 46
Find more delicious vegetarian recipes at tesco.com/realfood
ll t he v d ay itami a n C you need in
Fruit yogurt parfaits (recipe on page 49)
R a i n b ow wa f f l e s
( re c i p e a n d t o p p i n g i d e a s r i g h t ) 48
P E S TO S A L A D P OT S Makes 4 V GF Takes 40 mins, plus cooling Cost per serve £1·86 2 red onions, halved and thickly sliced 2 tbsp extra-virgin olive oil 1 x 180g pot honey-roasted vegetables 1 tbsp lemon juice 4 tbsp vegetarian fresh green pesto 250g baby tomatoes, halved 50g baby spinach leaves 180g spicy sweetfire baby beetroot, sliced 160g lighter Greek salad cheese 60g root vegetable crisps, to serve (optional)
1 Roughly chop 1 banana and put in a blender with the yogurt, 1 tbsp honey, 300g frozen blueberries and the scooped-out flesh from 4 passion fruit halves. Whizz until smooth. 2 Divide the mixture between 4 shallow serving bowls. Slice the remaining banana and arrange with the remaining passion fruit halves and blueberries, the kiwi, papaya, mango, pineapple, pomegranate seeds and granola on top. Serve immediately. Each serving contains Energy
1210kJ 285kcal 14%
47g 0·2g 52% 3%
of the reference intake. See page 106. Carbohydrate 60g Protein 7g Fibre 4g
R A I N B OW WA F F L E S 1 Preheat the oven to gas 6, 200°C, fan 180°C. Toss the red onion with 1 tbsp olive oil and spread out on a baking tray in a single layer. Season well and roast for 30-35 minutes, until soft and browned. On a separate baking tray, spread out the honey-roasted vegetables and roast for 5-10 minutes, until sizzling. Cool. 2 Stir the lemon juice, remaining olive oil and 1 tbsp water into the pesto, then divide between 4 large jars or pots. 3 Add the remaining ingredients to the jars in distinct layers, starting with the tomatoes, followed by the honey-roasted veg, baby spinach leaves, beetroot, roasted red onions, and crumbled salad cheese. Cover with lids or foil to transport. When ready to eat, tip into a bowl and mix well. Top with the crisps, if using. Each pot contains Energy
1105kJ 266kcal 13%
18g 5g 14g 1·2g 26% 24% 15% 19%
of the reference intake. See page 106. Carbohydrate 15g Protein 11g Fibre 3g
F R U I T YO G U R T PA R FA I T S Serves 4 V GF Takes 20 mins Cost per serve £2·01 2 large bananas, peeled 200g low-fat natural yogurt 1-2 tbsp honey, to taste 350g frozen blueberries 4 passion fruits, halved 2 kiwi fruit, peeled and sliced into rounds 1 papaya, peeled, halved, seeded and sliced 2 x 80g packs mango and pineapple fingers, chopped 4 tbsp pomegranate seeds 4 tbsp gluten-free granola
Makes 6 plain waffles V Takes 20 mins Cost per serve 30p 125g spelt flour 125g plain flour 3 tbsp golden granulated sugar 1½ tsp bicarbonate of soda 350g low-fat plain yogurt 75ml semi-skimmed milk 2 eggs, separated 55g unsalted butter, melted and cooled 1 tsp vanilla extract sunflower oil, for greasing
their shape. Remove the plums and reduce the liquid to a syrup. Spoon the syrup and plums over the waffles and top with fromage frais, thin slices of pear and finely grated orange zest. ● Reduce tinned apricot halves in a pan over a medium heat, until the syrup is thick. Spoon over the waffles and decorate with halved green grapes and chopped pistachios. ● Simmer tinned cherries until the liquid is reduced by a third. Mix water with a little cornflour to make a paste, and stir into the cherries. Simmer for a minute until thick, then spoon over the waffles. Top with frozen yogurt, grated dark chocolate and fresh basil leaves. ● Arrange slices of galia or cantaloupe melon, kiwi fruit and papaya over the waffles with baby mint leaves and honey, to taste. No waffle iron? No worries! Heat a griddle pan over a high heat until hot. Turn down the heat to medium, add a ladle of batter and cook for 4-5 minutes on each side, until golden and cooked through. For a larger waffle, use more batter – but it’s trickier to flip! Each plain waffle contains Energy
1358kJ 323kcal 16%
13g 6g 12g 1·2g 19% 30% 14% 20%
of the reference intake. See page 106. Carbohydrate 43g Protein 11g Fibre 3g
1 Combine the flours, sugar and bicarbonate of soda with a pinch of salt in a bowl. Mix the yogurt, milk, egg yolks, butter and vanilla in a large jug. 2 Heat the waffle iron and lightly brush it with oil. In a new bowl beat the egg whites with an electric whisk until they hold soft peaks. Pour the jug of wet ingredients into the flour mixture and combine. Gently fold in the egg whites using a large metal spoon. 3 Spread a small ladle of batter on the iron and cook for about 3-5 minutes, until set and golden. Keep warm and repeat with the remaining batter. To serve, try the suggestions below. Tasty toppings ● Spread peanut butter on each waffle and top with sliced banana and mango and a few fresh or frozen raspberries. Drizzle over honey and a sprinkling of dried mango and coconut mix. ● Spoon Greek yogurt over each waffle and top with blueberries, toasted flaked almonds and maple syrup, to taste. ● Poach halved red plums with water and demerara sugar, until tender but still holding Find more delicious vegetarian recipes at tesco.com/realfood
ge is f u ll
of a ntioxid ants
*If serving vulnerable groups – babies, toddlers, pregnant women, the elderly or people who are unwell – cook the eggs until the whites and yolks are solid.
B R OW N R I C E B I B I M B A P B OW L S Serves 4 V DF Takes 1 hr Cost per serve £1·98 2½ tbsp groundnut oil 2 large sweetcorn cobs 125g shiitake mushrooms, sliced 4cm piece ginger, peeled and finely sliced 3 tbsp light soy sauce 4 eggs 150g mangetout 100g pickled red cabbage, drained 1 tbsp toasted sesame oil (optional) 2 x 250g packs microwave wholegrain rice, cooked to pack instructions 50
150g carrot spaghetti or shredded carrot 2 tbsp chopped peanuts 3 spring onions, trimmed and finely sliced 4 tbsp chilli sauce, plus extra to serve
1 Rub 1 tbsp groundnut oil over the sweetcorn, season and put on a baking tray. Grill on a medium-high heat, turning every 90 seconds for 6 minutes, or until evenly browned. Keep warm. 2 In a frying pan, heat 1 tbsp groundnut oil. Add the mushrooms and fry for 2 minutes, then the ginger and fry for a further 3 minutes. Add 1 tbsp soy sauce and tip into a bowl. Keep warm. 3 Wipe out the pan. Add 1/2 tbsp groundnut oil, crack in 2 eggs and fry over a medium heat. Once the whites are set,* remove with a slotted spoon and keep warm. Repeat with the remaining eggs.
Find more delicious vegetarian recipes at tesco.com/realfood
4 Meanwhile, in a pan of simmering water, blanch the mangetout for 2 minutes, or until just tender. Drain well and toss with the sesame oil, if using, and 1 tbsp soy sauce. 5 Cook the rice following pack instructions. To serve, divide the rice between 4 bowls. Shave the sweetcorn kernels from the cobs and divide between the bowls. Mix the carrots with the peanuts and 1 tbsp soy sauce, then add to the bowls. Add the rest of the veg in segments, top each with a fried egg, spring onions and 1 tbsp chilli sauce, with extra to serve. Each serving contains Energy
2059kJ 491kcal 25%
20g 4g 14g 1·8g 29% 22% 16% 29%
of the reference intake. See page 106. Carbohydrate 59g Protein 16g Fibre 8g
DISCOVER HOW CREATIVITY MAKES GREAT COFFEE
To ﬁnd out more about NESCAFÉ Dolce Gusto machines and our wide variety of pods, visit in store or online.
COFFEE IS NOT JUST BLACK
RECIPES ALICE HART, JENNA LEITER PHOTOGRAPHY STUART OVENDEN FOOD STYLING JOY SKIPPER PROP STYLING JENNY IGGLEDEN
B E E T R O OT B U R G E R S Makes 4 V DF Takes 40 mins Cost per serve £2·12
450g raw beetroot 1 x 250g pack ready-to-eat puy lentils 2 garlic cloves pinch chilli flakes 3 tbsp rolled oats 2 eggs, lightly beaten 2 tbsp olive oil 2 orange peppers, finely sliced into rounds 4 multiseed batch rolls, halved 1 avocado, thinly sliced 100g sun-dried tomatoes 75g crinkle-cut pickled gherkins 4 tbsp snipped salad or mustard cress
1 Peel and finely grate the beetroot. Put in a cloth over the sink and squeeze out as much moisture as possible (there will be quite a lot), then transfer to a clean bowl. You should have around 150g dry grated beetroot. 2 Add the puy lentils to the bowl and finely grate in the garlic. Add the chilli flakes and season. Whizz the oats in a food processor, then add to the bowl with the beaten egg. Use your hands to combine the mixture thoroughly. Divide into 4 evenly sized patties, taking care to really press them together.
3 Heat the oil in a large, nonstick frying pan over a medium-low heat. Fry the patties for around 15 minutes, turning halfway through. 4 To construct each burger, layer rounds of pepper on the base of each bun, then top with a burger. Add the avocado slices, tomatoes, gherkins and cress on top. Finish with the bun lid and secure with a wooden skewer, if you like. Each burger contains Energy
2408kJ 575kcal 29%
25g 6g 18g 2·5g 36% 28% 20% 42%
of the reference intake. See page 106. Carbohydrate 62g Protein 23g Fibre 14g
MAKE IT VEGAN Combine 2 tbsp milled flaxseed with 5 tbsp water. Leave to stand for 5 minutes then use instead of the eggs.
Find an extra-colourful sweet treat at tes.co/ rainbowcupcakes
Find more delicious vegetarian recipes at tesco.com/realfood
CURRY FAVOUR Just three simple steps deliver a curry that tastes authentic and looks handcrafted
or a taste of India, try this new range of three-step curry kits and savour the flavours of the country without ever leaving home. Let Patak’s 3 Step Curries, £2·79/303g (92p/100g), take you on a culinary journey inspired by the tastes of India’s varied regional cuisines. Each cooking pack contains three sachets that provide you with the quality ingredients that are essential to creating a flavoursome curry – first the whole spices, next a helping of Patak’s famous spice paste to add depth of flavour, and lastly a rich curry sauce. The only extras you’ll need are meat or vegetables, and accompaniments such as basmati rice or naan bread. HOT FAVOURITES
The Punjab region in north India is famous for its creamy curries, which are the inspiration behind Patak’s 3 Step Punjabi Tikka Masala. Cumin seeds, green cardamom, bay leaf, fenugreek and dry chilli combine to bring you a mouthwatering tikka masala with a deep, rounded flavour. The coastal region of Kerala is known for its aromatic coconut curries, so Patak’s 3 Step Keralan Korma blends star anise, cinnamon, cloves and green cardamom with
TRY THIS the tropical flavour of coconut for a rich, yet mild, flavour. Top with fresh coriander for extra zing. Madras is known for its spicy curries, so Patak’s 3 Step South Indian Madras has a fiery kick thanks to peppercorns, mustard seeds, cloves, curry leaves and dried red chilli. Cool this dish down with a dollop of creamy cucumber raita. Whichever you choose, in just 20 minutes you’ll be fine dining, Indian-style.
Use chicken thighs instead of breast for a richer and fuller flavour.
FOR MORE INSPIRATION pataks.co.uk PataksUK
Saves up to 40% more space by stacking, so you have more room in the kitchen! Ultimate versatility, through multi purpose use, so you have less washing up!
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‘Make nutritious and brilliantly easy winter veg soups in a food processor or blender,’ says food writer Joy Skipper. ‘Add lentils for extra thickness and flavour.’
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white and green, £149 457-4369. Keep on frying, but use less oil.
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From all across Britain
DINNER for two
Inventive midweek meals for cosy evenings in
LE MON - ROA STE D MACKE RE L FILLE T S W ITH APPLE T Z AT ZIKI
SAUSAGE , BROCCOLI AND GNOCCHI BAKE
CHICKE N , ROOT V EG AND LE NTIL BROTH
RE D ONIONS STUFFE D W ITH BULGUR W HE AT, CE LE RIAC AND K ALE For more meal inspiration, visit tesco.com/realfood
Serves 2 (defrost overnight before reheating thoroughly) Takes 45 mins Cost per serve £1·08 2 tsp olive oil 1 leek, trimmed and sliced 1 celery stick, sliced 1 parsnip, scrubbed and diced 1 small sweet potato, peeled and diced 1 carrot, peeled and diced 1 bay leaf 90g soup and broth mix, or 30g each pearl barley, lentils and split peas 2 skinless and boneless chicken thighs 700ml reduced salt chicken stock crusty bread, to serve (optional)
often, for about 8 minutes, or until the celery is soft. 2 Add the parsnip, sweet potato, carrot and bay leaf. Cook for a minute before adding the soup and broth mix, chicken thighs and stock. Bring to the boil, then reduce the heat. 3 Cover with a lid and simmer gently for 15-20 minutes, until the chicken is cooked through with no pink meat showing, and the vegetables and lentils are tender. 4 Remove the chicken and shred or chop, then return to the broth. Discard the bay leaf and serve the soup in warm bowls with bread, if you like. Each serving contains Energy
1556kJ 369kcal 18%
13g 3g 16g 3·4g 18% 17% 18% 57%
of the reference intake. See page 106. Carbohydrate 46g Protein 19g Fibre 11g
Serves 2 V Takes 1 hr 20 mins Cost per serve £1·32
1 tbsp olive oil 4 large red onions, topped and tailed, skin removed 90g bulgur wheat 100g celeriac, coarsely grated 20g walnut pieces 20g dried cranberries 60g kale, finely shredded 2 tbsp chopped flat-leaf parsley 1 tbsp half fat crème fraîche 25g Stilton, crumbled 120g green beans or sugarsnap peas
1 Preheat the oven to gas 6, 200°C, fan 180°C. Heat ½ tbsp oil in a baking dish, then add the onions. Cover with foil and bake for 35-40 minutes, until tender. 2 Meanwhile, cook the bulgur wheat following the pack instructions. 58
Serves 2 (freeze fish only) Takes 30 mins Cost per serve £2·02 ½ red apple, cored and coarsely grated 1 lemon, ½ juiced, ½ sliced into rounds ¼ cucumber, halved, seeded and coarsely grated 1 tbsp chopped fresh mint, plus extra to serve 75g natural yogurt 2 mackerel fillets oil, for greasing 2 tsp honey 1 tsp chopped fresh thyme leaves, plus extra to serve 150g couscous 150g sliced spring greens
1 Preheat the oven to gas 3, 170°C, fan 150°C. To make the tzatziki, toss the grated apple with 1 tsp lemon juice to prevent browning. Put the apple and
1 Pour the oil into a large pan set over a low heat. Add the leek, celery and a pinch of salt. Cook gently, stirring
RED ONIONS STUFFED W I T H B U LG U R W H E AT, C E L E R I AC A N D KA L E
L E M O N - R OA ST E D M AC K E R E L F I L L E T S W I T H A P P L E T Z AT Z I K I
3 Remove the onions from the oven and carefully scoop out the centres with a spoon. Chop the removed centres and add to a frying pan with the remaining oil and the celeriac. Cook over a low heat for 5 minutes, stirring often. 4 Stir in the walnuts, cranberries and kale. Cook for a further 2 minutes, until the kale wilts. Stir in the bulgur wheat, parsley, crème fraîche and half the Stilton. Season. 5 Spoon this mixture into the onions, and return them to the dish, spooning any excess stuffing onto the dish. Top the onions with the remaining Stilton; bake for 10-15 minutes. 6 Meanwhile, steam the beans or peas for 4 minutes. Serve with the onions and extra stuffing. Each serving contains Energy
1990kJ 475kcal 24%
20g 5g 23g 0·9g 29% 27% 26% 16%
of the reference intake. See page 106. Carbohydrate 62g Protein 15g Fibre 9g
For more meal inspiration, visit tesco.com/realfood
S AU S AG E , B R O CCO L I A N D G N O CC H I B A K E Serves 2 Takes 35 mins Cost per serve £1·81 200g broccoli, stems discarded, separated into florets 1 x 400g pack fresh potato gnocchi 3 reduced fat pork sausages ¼ tsp chilli flakes 1 garlic clove, crushed 1 tbsp balsamic vinegar 20g basil leaves, roughly sliced 1/2 x 125g pack half fat mozzarella, roughly torn 1 tbsp Parmesan, finely grated rocket, to serve
1 Preheat the oven to gas 6, 200°C, fan 180°C. Blanch the broccoli in boiling water for 3 minutes. Drain and roughly chop. 2 Cook the gnocchi following the pack instructions; drain well. 3 Meanwhile, squeeze out the sausage meat and discard the
cucumber in a clean tea towel and wring out to remove excess water. Transfer to a bowl and add the mint, yogurt and a little seasoning. Stir to combine. 2 Put the mackerel fillets on a lightly oiled baking tray, skin-side down. Combine the honey with the chopped thyme leaves and remaining lemon juice. Spoon the honey mixture over the mackerel fillets, season well and top each with overlapping lemon slices. Roast for 15 minutes, or until just cooked through. 3 Meanwhile, prepare the couscous according to the pack instructions. Steam the spring greens for 3-4 minutes, until just tender. Serve the baked mackerel with the couscous, apple tzatziki, spring greens and a few mint leaves and thyme sprigs to garnish. Each serving contains Energy
2499kJ 593kcal 30%
18g 4g 13g 0·8g 26% 21% 15% 13%
of the reference intake. See page 106. Carbohydrate 77g Protein 34g Fibre 5g
skins. Put the meat straight into a large frying pan set over a medium-high heat. Cook, stirring with a wooden spoon to break the meat up, for about 4 minutes, or until browned. Add the chilli flakes and garlic and cook for 2 minutes more. Stir in the chopped broccoli with the vinegar and cook through for 2-3 minutes. 4 Spoon into a baking dish with the basil and gnocchi. Top with the mozzarella and Parmesan and bake for 15 minutes, or until the cheese has melted. Serve with a side of rocket. Each serving contains Energy
1870kJ 443kcal 22%
9g 5g 13% 25%
of the reference intake. See page 106. Carbohydrate 61g Protein 27g Fibre 10g
RECIPES ALICE HART PHOTOGRAPHY STUART OVENDEN FOOD STYLING JOY SKIPPER PROP STYLING REBECCA NEWPORT
C H I C K E N , R O OT V E G A N D L E N T I L B R OT H
*UK 18+. Closes 07.02.17. Purchase necessary. Max 1 entry per person, per day. See website for full Terms and Conditions. Price promotion valid on any Naked Smoothies 750ml in participating Tesco stores, subject to availability. Packs and images are for illustrative purposes only. Delivery charges may apply online and promotions may be changed or withdrawn at any time. Price promotion valid on any Naked Smoothies 750ml 18th Jan 2017 until 7th Feb 2017. www.nakedjuice.co.uk/bikeprizedraw.
winter warmer H ear t y and f ull of f lavou r, t his deliciousl y w holesome stew is a su r ef ir e cr owd - pleaser B E E F, B E E T R O OT A N D BUTTER BEAN STEW W I T H S T I LTO N D U M P L I N G S
RECIPE AND FOOD STYLING HANNAH YEADON PHOTOGRAPHY ALEX LUCK PROP STYLING REBECCA NEWPORT
Serves 8 (Freeze the stew only) Takes 3½ hours Cost per serve £1·68
2 tbsp plain flour ½ tsp ground allspice 1½ x 402g packs beef casserole steak, diced 3 tbsp vegetable oil 2 carrots, peeled and roughly chopped 2 celery sticks, roughly chopped 2 parsnips, peeled and roughly chopped 1 x 400g pack shallots, peeled but kept whole; 2 reserved and finely chopped 450g raw beetroot, peeled and cut into thick wedges 4 garlic cloves, finely chopped 10 sprigs thyme 150ml red wine 1ltr beef stock 1 tbsp tomato purée 2 bay leaves 1 x 400g tin butter beans, drained For the dumplings 125g self-raising flour 3 thyme sprigs, leaves removed and chopped 50g suet, grated 60g Stilton, roughly crumbled For the green beans 3 x 220g packs green beans, trimmed ½ tbsp olive oil 1 garlic clove, finely chopped 1 tsp Dijon mustard 1 tbsp white wine vinegar
1 Season the plain flour with the allspice, salt and pepper. Mix thoroughly, then coat the beef. Heat 1 tbsp oil in a large casserole dish on a medium-high heat and cook half of the beef for 2-3 minutes, stirring once or twice, until golden. Remove and set aside, then
repeat with 1 tbsp oil and the remaining beef. If there are lots of bits stuck to the bottom of the dish, add a little water and keep it on the heat, stirring and scraping, until loosened, then pour off and reserve. 2 Preheat the oven to gas 3, 170°C, fan 150°C. Add the remaining oil to the dish and gently fry the carrots, celery, parsnips and whole shallots for 10 minutes, until golden and starting to soften. Stir in the beetroot, garlic and thyme and cook for 2 minutes, stirring, before adding the beef, red wine, stock, tomato purée, bay leaves and any reserved water from step 1. Bring to the boil then cover and put in the oven to cook for 2 hours and 15 minutes. 3 Meanwhile, to make the dumplings, put the flour and thyme in a bowl with the suet and Stilton; season, then mix together. Pour in 3-4 tbsp of water, a tablespoon at a time, and stir in quickly with a knife to form a dough. Shape the dough into 12 walnut-sized balls. 4 Remove the beef from the oven and turn the temperature up to gas 4, 180°C, fan 160°C. Stir in the butter beans, put the dumplings on top, then return to the oven for 20 minutes, until the dumplings are cooked through, the beef is tender and the sauce is thick. 5 Meanwhile, prepare the green beans. Bring a large pan of water to the boil and cook the beans for 4 minutes. Drain, reserving a little of the cooking water. Heat the olive oil in a pan over a medium heat then add the chopped shallots and garlic and cook for 5 minutes, until softened. Add the mustard, vinegar and 2 tbsp of the reserved cooking water and bring to the boil. Stir in the green beans and toss together until combined. Serve immediately with the stew and dumplings, discarding the thyme and bay leaves. Each serving contains Energy
1741kJ 416kcal 21%
18g 7g 13g 2·0g 25% 34% 14% 33%
of the reference intake. See page 106. Carbohydrate 36g Protein 27g Fibre 7g
Find more tasty winter dishes at tesco.com/realfood
LOVE YOUR LEFTOVERS Find two brilliant recipes for using up your beef on p77.
the Stilton for 2 tbsp g n i p p crea swa y med Tr hor ser ad
For more delicious stew recipes, visit tes.co/heartystewrecipes
Happy new yeaR Welcome in t he Year of t he Rooster w it h a delicious C hinese f east LIGHT AND EASY If you’re hosting a get-together this Chinese New Year, take the strain out of preparing delicious Chinese dishes with a little help from Uncle Ben’s. Serve up pork, featuring Uncle Ben’s Sweet & Sour Sauce, £1·79/450g (40p/100g), packed full of chunky vegetables. Pair it with fluffy Long Grain Rice, £1·78/250g (71p/100g) or tasty Egg Fried Rice, £1·69/250g (68p/100g).
SW E E T A N D S O U R PORK FILLET Serves 4 Takes 25 mins Cost per serve £1·64 2 tsp Chinese 5-spice seasoning 1 tbsp garlic powder 400g piece of pork fillet, diced 2 tbsp vegetable oil 1 x 450g jar Uncle Ben’s Sweet & Sour Sauce 2 x Uncle Ben’s Boil in Bag Long Grain Rice 5 spring onions, shredded, to garnish
1 In a bowl, stir together the 5-spice and garlic powder. Add the pork and coat in the spices. 2 In a large frying pan or wok, heat the oil and, when hot, carefully add the pork. Cook until the edges turn golden and the meat is cooked through – about 15 minutes. Do this in batches if there is not enough space in the pan. 3 Pour over the sauce. Heat through, stirring gently to coat the meat, for about 5 minutes. 4 Cook the rice to pack instructions. Serve the pork on the rice, garnished with the onions. Each serving contains Energy
1725kJ 408kcal 20%
21g 0·6g 24% 9%
of the reference intake. See page 106. Carbohydrate 47g Protein 33g Fibre 1g
TRY THIS Use Uncle Ben’s Light Sweet and Sour Sauce and Wholegrain Rice for an even healthier alternative.
S AU C E O F I N S P I R AT I O N The rich flavour of Kikkoman Soy Sauce, £2·49/ 150ml (£1·66/100ml), or £2·69/250ml (£1·08/100ml), comes from months of brewing with just soybeans, wheat, salt and water. Kikkoman Teriyaki Marinade, £2·79/250ml (£1·12/100ml), on the other hand, is an aromatic mix of soy sauce, wine and spices – perfect with meat or seafood.
CHICKEN STICKS WITH TERIYAKI GLAZE Cut 450g chicken breast into strips, thread onto skewers and put in a shallow dish. Mix 4 tbsp Kikkoman Teriyaki Marinade with a peeled and grated 2·5cm piece ginger and half a seeded and finely chopped red chilli, then spoon over the chicken. Cover and chill for 2 hours. For the salad, cut half a cucumber and 2 peeled carrots into long strips with a vegetable peeler. Whisk 1 tbsp Kikkoman Soy Sauce with 2 tbsp rice vinegar and 1 tsp sugar, then pour over. Grill the chicken sticks for 3 minutes on each side, or until cooked through. Sprinkle the cucumber salad with 2 tsp sesame seeds and the remaining chilli, then serve.
U S E YO U R N O O D L E Versatile Amoy® Straight to Wok Noodles are great for simple midweek meals. Choose from chunky Udon Noodles for a tasty stir-fry, or classic Medium Noodles in a favourite such as chicken chow mein. Or try deliciously light Gluten Free Ribbon Rice Noodles, all £1·79/2 x 150g (60p/100g), in the recipe below.
®Amoy is a trademark of Ajinomoto Co., Inc, Tokyo, Japan, used under license by HJ Heinz Foods UK Limited.
SALT AND PEPPER TOFU Pat dry 100g firm tofu and dice. Heat 1 tbsp vegetable oil in a deep pan. Mix 1 tbsp flour, 1 tsp salt and 1 tsp ground black pepper on a plate. Coat the tofu in the mix and shallow fry until golden. In a wok, heat 1 tsp vegetable oil and fry a grated 2·5cm piece ginger and 2 grated garlic cloves for 1 minute, then add 1 tbsp soy sauce. Mix in the tofu and serve on the Ribbon Rice Noodles, with sliced chilli and chopped chives.
RAISE A GLASS For a taste of the real China, enjoy a bottle of Tsingtao beer. It’s been brewed in the bustling sea port of Qingdao, eastern China, since 1903, using fresh, crisp Laoshan mountain spring water. Its smooth taste and light finish make it an easy beer to sip. So say a big cheers – or ‘gan bei’ – this Chinese New Year. Tsingtao Beer, £1·99/ 640ml, or 3 for £5
Light vs Dark! SLIGHTLY SWEETER
MORE SAVOURY DELICATE TASTE THAT PERFECTLY COMPLIMENTS OTHER INGREDIENTS
ROUNDER FLAVOUR THAT ADDS RICHNESS TO YOUR FOOD
LIGHTER IN COLOUR
GIVES YOUR FOOD A GOLDEN GLAZE
IDEAL FOR STIR FRY & FOR DIPPING
IDEAL FOR MARINADES, STEWS & CASSEROLES TRY OUR DELICIOUS RECIPE BELOW
STICKY SOY & GINGER MARINADE INGREDIENTS: •4 tbsp Amoy Dark Soy Sauce •2 tbsp honey •2 tbsp Heinz Tomato Ketchup •1 tsp ground ginger •8 chicken drumsticks
...IN JUST 3 EASY STEPS Mix Amoy Soy, Heinz Ketchup, honey and ginger in a bowl Place drumsticks in soy marinade and leave covered in the fridge for 30 minutes Cook in the oven until thoroughly cooked
6.3g 5.7g 1.6g 1.5g
of your guideline daily amount
Amoy is a trademark of Ajinomoto Co., Inc, Tokyo, Japan, used under license by HJ Heinz Foods UK Limited
MEAL MATHS Save on washing-up with these hearty one-pot meals
Sausage and potato traybake Preheat the oven to gas 7, 220°C, fan 200°C. In a roasting tray, cook 1 x 500g pack Miniature Roast Potatoes for 15 minutes. Remove from the oven and add 1 x 240g pack Sliced Spring Greens, 500g finest* Caramelised Onion Gravy, 8 British Pork Sausages and black pepper to season; stir. Return to the oven and roast for 30 minutes. Season to taste and serve. Each serving contains Energy
2250kJ 569kcal 27%
31g 10g 12g 3·6g 44% 52% 13% 60%
of the reference intake. See page 106. Carbohydrate 38g Protein 25g Fibre 5g
Thai root vegetable soup
In a large pan, cook 3 tbsp Thai Massaman Curry Paste and 1 x 720g pack Root Vegetables For Mashing on a medium heat for 2 minutes. Add 400ml Light Coconut Milk, then 2 tins’ worth of water. Bring to the boil and simmer for 20 minutes. Turn off the heat, add ½ x 30g pack Coriander, season and blend until smooth. Each serving contains Energy
713kJ 171kcal 9%
11g 9g 13g 0·9g 16% 45% 14% 14%
Serves 4 Cost per serve 82p
of the reference intake. See page 106. Carbohydrate 14g Protein 2g Fibre 6g
Serves 4 Cost per serve 98p
Sunblush tomato spaghet Chop the cheese from 1 x 200g pack Mozzarella with Slow Roasted Tomatoes, and set aside. Put the tomatoes and oil from the pack in a pan with 350g Spaghetti, 1 sliced Red Onion, 1 x 190g jar Reduced Fat Red Pesto and 1ltr water; season. Bring to the boil. Cook until the pasta is submerged, then for a further 11 minutes, stirring often. Stir in the mozzarella, cook for 1 minute; serve. Each serving contains Energy
2342kJ 557kcal 28%
23g 5g 9g 1·1g 32% 25% 10% 18%
of the reference intake. See page 106. Carbohydrate 73g Protein 18g Fibre 7g
For more quick recipe ideas, try our meal planner tool at tes.co/mealplanner
RECIPES LUCY NETHERTON PHOTOGRAPHY STUART OVENDEN FOOD STYLING JOY SKIPPER PROP STYLING REBECCA NEWPORT *Pack contents and packaging may change subject to availability.
Serves 4 Cost per serve £1·75
Impressions Kettle and Toaster Range. Also available in cream & damson
Distinct textured design with a high gloss finish makes a statement in any kitchen.
Available in store & online at www.tesco.com/direct
Turn on your creativity Â¨
*All cost per serve information is correct at the time of going to print
Flavoursome, nutritious and speedy, these brilliant midweek meals are also purse-friendly
GREAT VALUE All five of these gorgeous recipes cost £1·50 or less per serving.*
Souffléd mushroom a n d c h i ve o m e l e t t e ( re c i p e ove r l e a f ) 67
SOUFFLÉD MUSHROOM AND CHIVE OMELETTE
G R I D D L E D G A M M O N ST E A K S WITH PINEAPPLE SALSA
Serves 4 V GF Takes 30 mins Cost per serve £1·23
Serves 4 DF GF Takes 40 mins Cost per serve £1·46
1 tbsp olive oil 400g mixed mushrooms, quartered if large 1 garlic clove, chopped 8 egg whites 6 egg yolks 2 tbsp quark fat-free soft cheese 1 tbsp chives, snipped 30g vegetarian hard cheese or Parmesan, grated mixed green salad, to serve (optional)
800g white potatoes, cubed 4 tsp olive oil 2 tsp runny honey 2 x 250g unsmoked gammon steaks ½ fresh small pineapple, peeled, cored and cut into thin pieces 1 tsp ground allspice 1 small red onion, finely sliced into half moons 1 lime, zested and juiced 20g flat-leaf parsley or coriander leaves, chopped 6 radishes, thinly sliced 1 x 80g pack watercress, spinach and rocket
1 Heat half the oil in a nonstick ovenproof frying pan. Fry half the mushrooms for 5-6 minutes, until they are golden brown. Stir in half the garlic and cook for 30 seconds. Transfer to a plate. Repeat with the remaining oil, mushrooms and garlic. Transfer to the plate and wipe out the pan with kitchen paper. 2 Heat the grill to medium-high. In a clean bowl, beat the egg whites with an electric hand whisk until they form stiff peaks. 3 In a separate bowl, season then whisk the egg yolks and quark soft cheese until light. Whisk the chives and hard cheese into the yolk mixture. Carefully fold the egg white into the yolk mixture, then lightly fold in half the fried mushrooms. 4 Pour the mixture into the frying pan and top with the remaining mushrooms. Cook on the hob for 4-5 minutes, until half-set, then place under the grill to finish cooking the top for a further 4-5 minutes, or until the omelette has risen like a soufflé and turned golden brown. Slice the omelette and serve with a mixed green salad, if you like.
16g 5g 23% 24%
1 Heat the oven to gas 7, 220°C, fan 200°C. Toss the potatoes with half the oil, then season. Spread on a baking tray lined with nonstick baking paper and roast for 30-35 minutes, tossing halfway through.
of the reference intake. See page 106. Carbohydrate 1g Protein 18g Fibre 1g
Each serving contains Energy
Each serving contains
897kJ 216kcal 11%
2 Meanwhile, mix the honey with a splash of water. Trim the fat from the gammon and cut in half. Brush with 1 tsp oil and season. Heat a ridged griddle pan and cook 2 pieces of gammon for 2-3 minutes per side, until cooked through. Brush half the honey mix over the cooked gammon. Keep warm while you repeat with the remaining gammon and honey mix. 3 Meanwhile, mix the pineapple with the allspice and 1 tsp oil, plus a twist of black pepper. Roast on a baking tray for 15 minutes. Put the onion in a bowl with the lime juice and zest. Season. Add the roasted pineapple and stir through with the chopped herbs. 4 Serve the gammon with the pineapple salsa, crispy potatoes, radishes and watercress salad.
For more delicious family recipes, visit tesco.com/realfood
1713kJ 409kcal 20%
12g 4g 14g 3·5g 18% 18% 16% 58%
of the reference intake. See page 106. Carbohydrate 48g Protein 28g Fibre 4g
TURKEY BUN CHA Serves 4 DF Takes 25 mins Cost per serve £1·50
WASTE NOT You can use up whatever leftover veg you have for this recipe – simply finely slice or use a spiralizer.
200g dried rice noodles 1 x 500g pack turkey thigh mince 1 tsp lemongrass purée 10g fresh coriander, stalks chopped and leaves reserved 2 tsp fish sauce 2 tsp sunflower oil 1 round lettuce or 2 Little Gem lettuces, leaves separated 1 carrot, thinly sliced or spiralized 1 courgette, thinly sliced or spiralized fresh mint leaves, sliced (optional) For the dressing 2 tsp ginger purée 2 tsp lemongrass purée 2 tbsp sweet chilli sauce 4 tsp fish sauce 2 tsp soy sauce 2 limes, juiced
1 In a large bowl, cover the rice noodles with boiling water. Set aside to soften, following pack instructions. 2 Put the turkey mince, lemongrass purée, coriander stalks and fish sauce in a food processor with some fine black pepper. Blitz a few times to mix. Tip onto a board and, with wet hands, shape into 12 equal-sized flat patties. 3 Heat the oil in a nonstick frying pan. Cook the meat patties, in two batches, for 3-4 minutes on each side, until cooked through with no pink meat showing. Keep the first batch warm while you cook the second. 4 Meanwhile, arrange the lettuce in four serving bowls. Top with the softened noodles, carrot and courgette. Mix together the dressing ingredients and add 2 tsp water to loosen. 5 Add three meatballs to each bowl and drizzle over the dressing. Scatter over the reserved coriander leaves and mint, if using. Each serving contains Energy
1741kJ 416kcal 21%
9g 2g 13% 11%
of the reference intake. See page 106. Carbohydrate 48g Protein 34g Fibre 3g
Serves 4 DF Takes 20 mins Cost per serve £1·47
T U N A A N D S P I N AC H P U T TA N E S C A Serves 4 Takes 20 mins Cost per serve £1·32 2 tbsp olive oil 2 garlic cloves, finely sliced 1-2 fresh red chillies, finely chopped 1 tsp dried oregano 40g capers 50g sliced black olives 2 x 400g tins chopped tomatoes 2 x 160g tins tuna chunks in spring water, drained ½ lemon, zested and juiced 350g wholewheat spaghetti 100g baby spinach, roughly chopped Parmesan, grated, to serve (optional)
1 Heat the oil, garlic, chilli and oregano in a large sauté pan for 2 minutes. Stir in the capers, olives and chopped tomatoes and cook for 5 minutes. Add the tuna and lemon zest and juice, then continue to cook for 10 minutes. 2 Meanwhile, cook the spaghetti according to the pack instructions. Once cooked, lift with tongs straight into the tuna sauce. Toss with the spinach and season. Serve in bowls, sprinkled with Parmesan, if you like.
1 To make the cauliflower ‘rice’, pulse the florets a few times in a food processor or grate coarsely.
BOWL OVER Enhance the flavour of your fried rice with a squeeze of fresh lime juice.
9g 1·7g 10% 28%
of the reference intake. See page 106. Carbohydrate 67g Protein 29g Fibre 13g
1 cauliflower, separated into florets, leaves discarded 2 tsp sunflower oil 1 x 220g pack stir-fry vegetable medley, spring onions and chilli finely sliced, the rest chopped 2 tsp ginger and garlic paste 2 carrots, peeled and chopped 150g frozen peas 200g Everyday Value frozen cooked and peeled prawns, defrosted 3 eggs 3 tsp toasted sesame oil 2 tbsp reduced-salt soy sauce, plus extra to serve (optional) 1 tbsp chilli sauce (optional) 2 tsp sesame seeds (optional)
Each serving contains
1946kJ 459kcal 23%
For more delicious family recipes, visit tesco.com/realfood
2 Heat the oil in a wok or sauté pan. Stir-fry half the sliced spring onions and chilli with the ginger and garlic paste for 1 minute. 3 Add the rest of the vegetables from the stir-fry pack, and the carrots and peas. Stir-fry for 3-4 minutes, until just tender. Add the prawns and heat through for 2 minutes. Stir in the cauliflower rice and stir-fry for 1 minute. 4 Whisk together the eggs and 1 tsp sesame oil, then season. Make 2 spaces in the veg and pour in the egg. Let it set, then mix through with a flat spatula. 5 Toss the cooked veg and prawns with 2 tbsp soy sauce. Serve in bowls, drizzled with the remaining sesame oil. Top with the reserved spring onions and the chilli sauce, sesame seeds and extra soy sauce, if using. Each serving contains Energy
1845kJ 238kcal 12%
10g 2g 12g 1·6g 14% 11% 13% 27%
of the reference intake. See page 106. Carbohydrate 17g Protein 21g Fibre 7g
RECIPES JEN BEDLOE PHOTOGRAPHY GARETH MORGANS FOOD STYLING SUE HENDERSON PROP STYLING REBECCA NEWPORT
E G G - F R I E D C AU L I F LOW E R R I C E W I T H P R AW N S
Put a great nightâ€™s sleep on your shopping list
Great sleep doesnâ€™t happen by chance. It starts with the right pillow for the way you lie in bed and the best duvet for the season of the year. Find them - and lots more Silentnight sleep essentials - in the bedding aisle at Tesco. Available in-store and online at www.tesco.com/direct/silentnight
New Year, New Device HP 14â€™â€™ Laptop 14-an001na HP DeskJet 3630
HP 302 Ink Cartridge
Latest AMD processor With the latest AMD processors and plenty of storage, you can work, play, multitask, and store more of what matters to you.
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High-capacity ink cartridges Get a better value for frequent printing, using optional high-capacity ink cartridges.
This sweet, tangy loaf is a wonderfully comforting January treat, while the marmalade is perfect for winter mornings
ORANGE MARMALADE CAKE
Cake serves 12 Cost per cake serving 32p Takes 4 hrs, plus cooling Makes 8 x 250ml jars marmalade DF GF
Cost per jar 74p PAGE 7
For the marmalade 1kg Seville oranges, halved and juiced, then reserved 1 large lemon, juiced 2kg golden granulated sugar Each 17g serving contains Energy
178kJ 42kcal 2%
11g 0·0g 12% 0%
of the reference intake. See page 106. Carbohydrate 11g Protein 0g Fibre 0g
For the cake 200g unsalted butter 200g golden granulated sugar 3 eggs 100g wholemeal flour 100g plain flour 2 tsp baking powder 150g homemade orange marmalade 3 tbsp fresh orange juice 1 sweet orange, 1 blood orange and 1 pink grapefruit, peeled and sliced, plus pared orange zest, to decorate
Scoop out the pips, pith and flesh from the oranges, put on a muslin cloth and tie with string to make a bag. Cut the peel into strips. Pour the orange and lemon juice into a pan. Add the strips of peel to the pan with the bag and 2·5ltr water. Bring to the boil, then simmer for 2 hours, or until the peel is soft.
Put the muslin bag in a small bowl. When cool, squeeze out all liquid from the bag into the pan, along with any juices in the bowl. Add the sugar to the pan and simmer over a very low heat, stirring occasionally, for 15 minutes, or until the sugar has dissolved. Meanwhile, put a few saucers in the freezer to use in step 3.
Put the marmalade into hot sterilised jars (see expert tip, opposite), reserving 150g for the cake. Seal as tightly as possible; leave to cool. Next, make the cake. Preheat the oven to gas 4, 180°C, fan 160°C, and line a 900g loaf tin with nonstick baking paper.
Whisk the butter and sugar together, until light and fluffy. Beat in the eggs, one at a time, until combined. Fold in the flours, baking powder and 100g marmalade, then the orange juice. Spoon into the tin, then bake for 50 minutes, covering with foil for the last 15 minutes.
Each serving contains Energy
1317kJ 314kcal 16%
16g 9g 29g 0·2g 22% 44% 33% 4%
of the reference intake. See page 106. Carbohydrate 42g Protein 4g Fibre 2g
Grapefruit and orange
Boil 3 red or pink grapefruits and 1 sweet orange for 1·5-2hrs in 2·5ltr water. Drain, reserving 1·5ltr. Shred the fruit and put in a large pan with 100ml lemon juice and the reserved water. Follow 74
from the sugar stage of step 2, with just 1·6kg sugar.
Add 3 cinnamon sticks, 6 star anise and 10 cloves to the muslin before simmering.
Stir in 50ml Scotch after step 3 for a Burns Night treat. Leave for 15 minutes before filling the jars.
For more step-by-step recipes, visit tesco.com/realfood
Product spotlight Whyte And Mackay Scotch Whisky, £14/70cl (£2/100ml) Whyte and Mackay can trace its Glasgow roots right back to 1844. So if you want an authentic whisky to transform your loaf into a Burns Night cake (left) then look no further than this smooth and rich triple-matured Scotch. It’ll make a great nightcap, too!
3 ON A ROLL A rolling boil is achieved when the marmalade boils and continues to bubble vigorously.
Once the sugar has dissolved, bring to a rolling boil for 15 minutes, then remove from the heat. Spoon some of the mixture onto the chilled saucer, leave for 1 minute, then press. If it is set, the surface will wrinkle. If not, boil for a few more minutes and test again. Once set, remove from the heat and cool for 15 minutes.
RECIPES JENNA LEITER PHOTOGRAPHY ALEX LUCK FOOD STYLING JOY SKIPPER PROP STYLING LUIS PERAL
Remove the cake from the oven and leave to cool in the tin for 10 minutes. Tip onto a wire rack and decorate with the orange and grapefruit slices, and pared zest. Gently warm the remaining 50g marmalade in a small pan and brush over the cake. Cool, then slice to serve.
Expert tips For the best results, use a kitchen thermometer to tell when the marmalade has reached its setting point – 104·5°C. Make sure the sugar has completely dissolved before you bring the marmalade to the boil,
otherwise it will have a grainy texture. Once your marmalade has come to a rolling boil in step 3, keep a close eye on it so it doesn’t burn or boil over. To sterilise the jars, preheat your oven to gas 1, 140°C, fan 120°C. Wash the jars and lids in warm soapy water. Put in the
oven on a baking tray for 15-20 minutes while you boil the marmalade. To make the cake gluten-free, simply swap the wholemeal flour for 100g ground almonds and the plain flour for 100g gluten-free plain flour. For a lower-fat version of the cake, use a light spread instead of butter.
Let’s get fizzy! Use some of your marmalade to make a classy prosecco and orange cocktail: tes.co/marmaladefizz
We’ve been trying to bring these amazing products to you since we introduced them in Sweden and saw how they changed people’s lives. What’s so amazing about them? They are a single cream and crème fraiche that perform exactly like a regular single cream and crème fraiche, except that they are completely free from dairy making them perfect for our lactose-averse, veggie, vegan and even non-vegan friends. What about the taste? Perhaps you should answer
that yourself by picking up a couple of cartons and trying them out, rather than relying on the writer of this ad. You know writers of ads, they always try to make things so positive. Oh yeah, for your convenience, you will find these two lovely products in the chilled section at your favourite Tesco from now on.
Original recipe p68
CHICKEN MADRAS Fry onion and garlic. Add Madras paste, sliced chicken, diced sweet potato, chopped tomatoes and water. Bring to a boil; simmer for about 25 minutes. VEG TRAYBAKE Roast red pepper, sweet potato wedges, red onion and herbs with oil until golden. Add sliced goat’s cheese then bake until melted.
HALLOUMI CLUB Mix mayo and sriracha; spread over 2 toasted ciabatta halves. Fry halloumi; sandwich between the ciabatta with lettuce and tomato. STUFFED AUBERGINES Roast halved aubergines until soft. Remove the flesh, reserving the skins, and mix with garlic, parsley, yogurt and fried halloumi. Stuff back into the skins; bake until golden.
at 200°C with olive oil, seasoning and thyme. Add butter; roast until golden. QUICK PICKLE In a bowl, marinate thinly sliced radish and cucumber with one part each sugar, salt and mustard seeds and three parts cider vinegar for 20 minutes, then drain.
RECIPES EVE O’SULLIVAN PHOTOGRAPHY ANT DUNCAN, TESCO ARCHIVE FOOD STYLING EMMA JANE FROST PROP STYLING LUIS PERAL
RADISHES Top *andTHYME-ROASTED tail radishes. Roast for 10 minutes
make more of it
Inventive ideas to help you get the most from your leftovers Original recipe p60
BEEF ADOBO Put beef, bay leaves, cider vinegar, garlic, soy sauce, coconut milk, sugar and chilli in a casserole dish. Cover; cook at 150°C for 2½-3 hours. TAGINE Marinate steak in oil and ras-el-hanout for 4 hours. In a large pan, fry onion, steak, coriander, chilli, cinnamon and chickpeas. Cover with stock; simmer, covered, for 2½ hours.
TROPICAL ETON MESS Roast pineapple chunks with sugar, until caramelised. Mix with passion fruit seeds, cream and crushed meringue. PINEAPPLE RICE Heat oil in a wok, then add minced pork, garlic, soy sauce and ginger. Cook until browned. Add cooked rice, heat through and top with finely sliced pineapple.
cabbage until wilted. Season, then stir in butter and crème fraîche. SMOKED SALMON TARTAR Mix chopped smoked salmon, capers, lemon zest and crème fraîche. Shape into mounds; top with capers, finely diced red onion and lemon juice.
CARAWAY CABBAGE Fry garlic, *caraway seeds and shredded Savoy
For more leftovers recipes, visit tesco.com/realfood
Thirst quenchers D elicious , r ef r eshing dr ink s to sip and enjoy t his N ew Year
STAY ENERGISED Give yourself an energy boost with this 100 per cent natural, super smoothie. It’s jam-packed with goodness, with a lively blend of delicious crushed fruits – including strawberry, cherry, banana – and fruit juices, a dash of guarana infusion, some beetroot juice, and added vitamins, including B6 and C, which help your body release energy from food. innocent energise super smoothie, £3·39/750ml
Wow fa c tor
Get more out of your workout with Wow Protein, a refreshing on-the-go protein drink with vitamins B6, C and D. The bottle’s innovative Blast-Cap technology stores 20g of protein, essential vitamins and whey protein isolate. You simply push the red button to deliver the ingredients directly into the drink, then shake and enjoy. There’s no need to measure ingredients, so it’s a quick and easy way to rehydrate after exercise. Wow Protein in Summer Fruits or Tropical, £2·49/500ml
wowprotein.com wowprotein wowprotein
FIND YOUR FLOW If you’re always on the move, grab a bottle of new Lucozade Zero – the nation’s favourite – now calorie-free. Choose from classic orange flavour or delicious pink lemonade, to help you find your flow on a busy day. Lucozade Zero Orange and Zero Pink Lemonade, £3·70/6 x 380ml, or £6 for 12
In winter, it can be hard to get outside and soak up the vitamin D in sunlight, essential to maintain healthy teeth, bones and muscles. And you may not get enough through diet alone, either. So welcome Get More Vitamin D spring water, made with the governmentrecommended daily amount of 10 micrograms per bottle. Naturally flavoured with mango and passionfruit, it is sugar-free with just 7 calories a bottle. Get More Vitamin D, £1·45/500ml
SPARKLING COMPANY A sophisticated, effervescent natural mineral water from northern Italy, S. Pellegrino is the perfect bubbly partner to healthy meals. Its unique mineral composition and medium-sized bubbles make it a brilliant accompaniment to good food. Make sure you have a multi-pack at home to bring you refined refreshment every day of the week. S. Pellegrino, £5·50/6 x 1ltr, £2·20/4 x 50cl
GET FRUITY For a refreshing burst of fruity flavour, reach for Volvic’s range of flavoured and juicy water drinks. Volvic Touch of Fruit is made with volcanic natural mineral water and natural fruit flavours* while Volvic Juiced contains a burst of real fruit juice**. Volvic Juiced Berry Medley, £1/1ltr; Volvic Touch of Fruit Strawberry or Lemon & Lime Sugar Free, £1/1·5ltr
Discover the great taste of Hey Like Wow, refreshing still water with delicious, natural flavours that’s sugar-free with no artificial sweeteners or preservatives. Its unique Blast-Cap technology helps you get your daily vitamin intake when you’re out and about. You simply push the cap to release soluble vitamins B6, C and D, that are at their most powerful when they hit the water. Hey Like Wow, in Blackcurrant and Orange, 99p/250ml
heylikewow.com hey_like_wow heylikewow hey_like_wow *See pack for full list of ingredients. **Fruit juice from concentrate. See pack for full list of ingredients.
Looking to feel happier and more fulfilled this January? Simply learn to say thanks more often, say the experts, and you’ll reap the benefits. You’re welcome!
ed up with starting the year feeling a bit, well… glum? Giving thanks can help. It can be as easy as thinking about what you’re thankful for and then saying it out loud or writing it down. Before you cringe at the idea, countless studies over the past decade have revealed impressive benefits linked to expressing gratitude. Back in 2003, a study by Dr Robert Emmons and Dr Michael McCullough found that practising gratitude increased happiness by 25% – the subjects were also more optimistic and even exercised more. Giving thanks has since been shown to boost all kinds of positive emotions, while reducing anxiety and depression. It can even help you sleep better and lower blood pressure. Who knew?
THREE TIMES LUCKY ‘Just before bed, write down three good things about that day,’ explains Ilona. These can be as small as the sun shining, or a helpful shop assistant. ‘Research shows that doing this every day for a week can increase your happiness for up to six months,’ says Ilona. Seems a fair trade-off!
RECEIVE GLADLY NOT FEELING IT? ‘It isn’t about being naturally grateful, but about training yourself in the act of gratitude,’ says positive psychologist Dr Ilona Boniwell. Nor does it mean ignoring the bad stuff. ‘Our minds dwell on negative events,’ explains Izzy McRae, creator of the Gratitude Garden app. ‘Reminding ourselves of good things helps us put the less pleasant parts of life in perspective.’
Many exercises, from meditation to journal-keeping, have been shown to help people practise gratitude. But as with most things, it’s about what works for you. You don’t have to do it all, and you don’t need to practise daily to benefit. As Izzy says, ‘be your own experiment’.
Find more wellbeing tips at tescoliving.com
Next time someone offers to do something nice for you, let them. ‘We tend to feel uneasy, as if we’ll owe them a favour,’ says Izzy. ‘But allow them to be kind and then express your gratitude.’ You may even start a trend: ‘Grateful people tend to help others,’ says Dr Blaire Morgan, from Birmingham University.
EXPRESS YOURSELF Have you always meant to thank your mum for everything she’s done for you? Or perhaps a friend did something kind when you needed it most. Whoever it is, tell them how you feel – in writing. ‘Thank the person in detail, explaining the effect their actions had on you,’ says Ilona. Receiving such a message is a powerful way to feel good. Or declare your thanks publicly on social media. It might even inspire someone else to do the same.
WORDS AVIVA ATTIAS ILLUSTRATIONS SARAH MCMENEMY
PRAISE GOOD WORK We all like to feel appreciated, especially at work. And when it happens, it can increase your job satisfaction and productivity, found Blaire. You don’t need to be the boss to lead the way – come Monday, tell a colleague how and why they matter to you, writes US journalist, Janice Kaplan, in her bestselling book The Gratitude Diaries. Also, take the time to appreciate what you’ve achieved in your career so far to help motivate and drive you forward, she says.
FIND SILVER LININGS Having a bad day? Flip your perspective by looking for the
good in the situation, suggests Janice. Yes, it might be raining, but luckily you have an umbrella, and while your mum’s constant questions can be irritating, you’re grateful she cares so much. Alternatively, ‘if you’ve had a bad day, acknowledge what went wrong first, then move on to the good things,’ says Ilona. This lets you acknowledge negative events, but then leave them behind and focus on the good.
PEOPLE POWER Spend a while imagining your life without your partner or best friend, suggests The Greater Good Science Center at the University of California, Berkeley. Write down the ways in which that person brings you joy and how you’d feel if they weren’t around. Ultimately, this will make you feel grateful to know that person, with the deeper benefit of helping to foster stronger and happier relationships.
DEAR DIARY… If you like the idea of weekly reflection, this one’s for you. In Dr Emmons and Dr McCullough’s study, participants were asked to keep a weekly gratitude diary for 10 weeks. It’s not as arduous as it sounds: simply write down five good things that happened that week. Why not make it your new Sunday ritual?
If nothing else, simply make a habit of saying ‘thank you’ – whether it’s to your partner, your kids or the person who gave you their seat on the train. All of these trigger feelings of gratitude, believes Dr Emmons.
GO HIGH-TECH There are plenty of digital tools out there to make giving thanks even easier. Try these: Online journal thnx4.org offers a 21-day gratitude challenge as well as expert feedback. The Gratitude Garden app encourages you to note down three good things every day. Share your grateful thoughts on thegratitudejar.com and feel inspired by contributions from other users, too. The app Azasu keeps things short and sweet, encouraging users to write down one grateful sentence each day.
Accidental damage cover for your laptops and tablets, as standard. (So thereâ€™s no need to cry over spilt coffee.) Search Tesco Home Insurance to find out more.
Monetary levels, excesses and exclusions apply.
Brought to you by Tesco Bank Contents or combined buildings and contents cover only. Tesco Bank Home Insurance is not available in certain postcodes. Tesco Bank Home Insurance is arranged and administered by Tesco Bank and is underwritten by a select range of insurers.
bags of help
for your favourite places The 5p bag charge is helping to improve the UK’s outdoor spaces – and you can have a say where the money goes
WAY OF THE DINOSAURS Young people can enjoy a prehistoric experience, thanks to Bags of Help
ver wondered what happens to the 5p you spend on carrier bags at the checkout? Tesco launched Bags of Help in October 2015 to use the proceeds from the government’s carrier bag charge to improve outdoor spaces in local communities. The scheme is run in conjunction with environmental charity Groundwork, but it’s you who decides where the money goes. You can vote for your favourite project any time you shop in a Tesco store in England, Scotland and Wales. Each month, grants of up to £5,000, £2,000 and £1,000 will be given in each region.
Following a vote by customers at the Lerwick Superstore on Shetland last October, a grant was awarded to Michaelswood Dinosaur Trail, which is situated on a five-hectare woodland planted in 1993 by Ray and Betty Ferrie (above), and named after their son Michael, who lost his battle with cancer at the age of 21. The couple run the site as a public attraction. ‘It aims to get young people engaged in outdoor activities,’ says Ray. ‘We know children love dinosaurs, so we hit on the idea of a dinosaur trail.’ It opened last summer, with models, storyboards and fun natural-history facts. ‘We rely on donations, so without Tesco and its Bags of Help scheme, we’d never have managed it,’ says Ray.
VOTE Every time you shop at Tesco you’ll get a token, whether you buy a 5p bag or not. Simply put it in the voting unit of the project you like most. The money raised will be distributed according to the number of tokens each project gets, with every project receiving a grant. NOMINATE Put forward your favourite local outdoor space at tesco.com/ bagsofhelp to be considered for a life-changing grant.
Everyone! The spaces being improved range from parks and playgrounds to sports facilities and public gardens. Go to tesco.com/bagsofhelp and learn about more than 2,400 projects benefiting from the scheme – there’s bound to be one near you. Find out more at tesco.com/bagsofhelp
the money saving challenge Can making a simple tweak to your spending habits really save you thousands per year? Three readers decided to f ind out…
With Christmas over, the New Year is often the perfect time to look at ways of reining in spending. But what’s the best way to do it? Money-saving challenges are all over social media. Whether it’s posting pictures of your spending diary on Pinterest, blogging about how you’ve banned branded labels from your shopping trolley or showing off on Instagram with money-saving recipes, there’s never been more inspiration to be smart with your spending. So we asked three women who say they’re guilty of overspending to take on three different money-saving challenges for a fortnight. Here’s how they got on.
BUY OWN-BRAND PRODUCTS
Meenal Upadhyay had never bought own-brand foods, so would two weeks without her beloved big brands change her mind? Meenal and her husband Pravin, both software engineers, live in Glasgow with their daughter, Tanisi. Meenal is expecting her second child this month. THE CHALLENGE: ‘I’m useless with money – in fact, I’d say I’m positively reckless when it comes to handing over my debit card. Thankfully, Pravin keeps an eye on both our accounts so we never get into debt. ‘On day one I did a big Tesco shop. As I searched the aisles for own-brand items, I was sceptical. I picked up some jam that cost half the price and a box of own-brand cereal that was a third less – but I doubted they would fool my daughter. I chose tins of Tesco tomatoes and beans, which I suspected would be watery, plus toilet rolls and cleaning products. My bill was around £20 less than usual. ‘The next morning I tried the jam – it tasted just like my favourite brand, as did the cereal, which even Tanisi loved. I used the tomatoes and beans in evening meals. As a vegetarian, I use these staples a lot – and no one noticed any difference! In week two, I picked up a few more items, including some delicious strawberry ice-cream cones.’ CONCLUSION: ‘I was anxious to begin with, even though people told me own-brand products were really good. I loved my brands, and trusted that they would taste better and use superior ingredients. But this has been a revelation – I’ll definitely be buying these items again. The cleaning items were just as effective. In fact, the only item I won’t be buying again is the cheaper coffee, which just wasn’t to my taste. The real shock was saving around 25 per cent on each shop. I worked out I’d save £1,800 a year this way – enough for a family holiday!’ MEENAL’S TOP 3 DISCOVERIES: • ‘Supermarket branded items have come a long way in the last few years. I’m a convert!’ • ‘If you don’t tell your family they’re eating cheaper versions, they’ll never know.’ • ‘I can save up to a quarter off my shopping bill.’
Find more brilliant money-saving tips at tescoliving.com
GIVE UP GOING OUT
Could foodie Clare Aveling quit socialising for a fortnight to save money? Clare is an accountant from Bromley, south-east London. THE CHALLENGE: ‘As an accountant I’m usually pretty careful with money, but socialising and dining out are my weaknesses. I love food, particularly Lebanese and Moroccan, and I enjoy trying out exciting new restaurants. ‘Week one wasn’t too hard as I’d just returned from a holiday with friends, so I didn’t feel the need to socialise. But on day five, my colleagues went out for drinks after work. That usually costs me around £25, plus I spend £30 on a cab home. I felt a bit sad as they all left for the pub and I went home on my own. ‘The next week was much tougher. On day eight, friends invited me to check out a super-cool new restaurant with them, but I had to make my excuses. I meet friends for a meal at least once a week and the bill is usually around £50 a head. ‘At the weekend I tend to meet friends for drinks or another meal, costing around £25 a time, and I have a couple of takeaway coffees while reading the papers, which costs around £5. On day 13, I made my own coffee, then made a meal at home with my boyfriend rather than getting a takeaway. We love a curry but it usually costs about £30. Cooking at home was less than a quarter of the price and probably a lot healthier, too.’ CONCLUSION: ‘I spend at least £600 a month on going out. It’s a lot and I know I could cut back. I worked out that if I made coffee instead of going to cafés every weekend, I’d save £200 a year. I saved around £300 over the fortnight, but now it’s over I’m looking forward to going out again. I work hard and what’s the point of having money if you’re not going to enjoy it?’ CLARE’S TOP 3 DISCOVERIES: • ‘Cooking a “fakeaway” at home is a huge money-saver.’ • ‘If something feels like a treat, such as your favourite coffee, don’t deny yourself completely. Just cut down.’ • ‘I’d rather go without new clothes than miss a great meal with friends.’
‘I worked out that if I made my own coffee instead of going to cafés every weekend, I would save £200 a year.’
WORDS JILL FOSTER PHOTOGRAPHY TERRY BENSON, CHRIS BLOTT, GRAHAM SAVILLE HAIR AND MAKE-UP OLIVIA FERRER, STEPHEN MCILMOYLE
KEEP A SPENDING DIARY
Would tracking every penny she spent give Donna Lambert an insight into where all her money goes each month? Donna is a receptionist and is engaged to David, a firefighter. They live in Billericay, Essex with their three children Jack, Beau and Amelie.
the cost – £7 on ice cream and drinks, a £10 teddy… ‘I kept dipping into my purse to buy food and drink on a whim. When I went to the park on day eight, I paid £7 for two coffees and a babyccino for Beau, and then on day 10, I shelled out £7 for coffee and cookies.’
THE CHALLENGE: ‘Although I’m good at keeping an eye on household bills, I know I’m bad at saving the odd £5 here or £10 there. My partner David is really careful with money and always says I waste it on things. By day two of writing down every small expenditure, I could see he had a point. I took the kids to the zoo and while the entrance fee was expensive, it was the extras that really upped
CONCLUSION: ‘Suddenly I’ve realised just how much money I spend spontaneously. What shocked me the most is how much I waste on snacks, drinks and toys. I’m going to be making more packed lunches in the future. I’m a busy working mum so I buy coffee to give me a caffeine hit, but I worked out I could be spending £500 a year on coffee alone. I’m not sure how easy it will be to break the habit
but I’m going to try. It’s been a real eye-opener, and I’m definitely going to change. I won’t stop buying occasional small treats for my children, but I’ll be cutting back on wasteful drinks and snacks.’ DONNA’S TOP 3 DISCOVERIES: • ‘Taking drinks and snacks from home on days out saves a lot.’ • ‘Monitoring my spending was a massive eye-opener!’ • ‘Presents for the kids don’t have to be expensive.’
Saving for a holiday? Find clever ways to save cash without even noticing at tes.co/holidaysaver
Find more brilliant money-saving tips at tescoliving.com
there’s no ‘i’ in
team! Grab a friend or join a group, get fitter than you ever dreamed (and enjoy it, too)
et’s face it, starting a new fitness mission is never easy, least of all in cold, dark January. But there is a way that works – it’s called ‘other people’. Experts say that exercising in company is one of the best ways to stay motivated. ‘The biggest plus is the social side – that keeps you going,’ says sports scientist and Olympian, Professor Greg Whyte. ‘Plus research shows you’ll probably work harder once there. In a group, the mood-boosting benefits of exercise are heightened.’ Turn the page for some great team fitness ideas. 89
new sports It’s easier than ever to get into team sports, with many offering pay-as-you-go options and schemes for newbies. For something a little different, try these…
Enjoy this hugely popular sport within a group, even if you’re a complete beginner, by trying TeamGym. Or opt for GymFit – a fitness class that incorporates core gymnastic moves.
Described as ‘the ultimate social fitness session’, it’s essentially rugby minus all the rough stuff – so there’s no tackling, kicking or scrums, but the aim is still to score tries. It’s set to music, and men and women can play together. Where can I try it? Turn up on your own, or with friends at centres in England and Scotland. You can also compete in leagues. Visit in2touch.co.uk.
Where can I try it? Gymnastics sessions start from around £5. For details, visit british-gymnastics.org/discover.
NETS A new version of netball, Nets is played within an enclosed high-tension cage, or ‘nets’, so the ball never goes out. For a slower game, try walking netball – the usual sport but played at a walking pace.
Get the kids onside
Here are some ideas to get every member of the family on board…
kids up for a Mini Mudder (toughmudder.co.uk), or try your own in the park.’
• BIKE IT Discover cycling routes with family-friendly traffic-free paths and lots to do along the way at sustrans.org.uk. Or visit goskyride.com to sign up for free guided routes.
• RAVE ON Rave-a-Roo is a series of colourful indoor festivals for children, with music, dancing and games (rave-a-roo.com).
• GET MUDDY ‘Obstacle course races are really popular right now, for all ages,’ says Greg. ‘Sign
• GO RETRO The humble hula hoop is currently making a comeback, and it provides a brilliant workout. See who can keep going the longest!
Where can I try it? For Nets (from £2 per player) and walking netball (from free to £5 a session), visit englandnetball.co.uk/my-game. For walking netball in Northern Ireland (from £3 a session), visit netballni.org. For netball in Scotland or Wales, see netballscotland.com or welshnetball.co.uk.
WORKOUT SQUAD Try one of these innovative gym workouts, which are designed to harness the inspirational power of teamwork to push you harder
TEAM GB This workout is inspired by Team GB, but it’s not as scary as it sounds. It focuses on the five key disciplines of sport – speed, power, endurance, agility and strength – while highlighting the value of working together. Where can I try it? Selected Fitness First clubs – visit fitnessfirst.co.uk.
o WORDS AVIVA ATTIAS PHOTOGRAPHY GETTY IMAGES
Ramp up your fitness with this high-tech spinning class. You’ll be placed into one of three ‘packs’ that compete against each other. Each person contributes to their team’s progress, which is projected onto a big screen. Don’t worry, only you will see your individual stats! Where can I try it? Selected Virgin Active clubs – visit virginactive.co.uk.
Free and easy
These group workouts make use of the great outdoors all year round, encourage community spirit and, best of all, they cost nothing • PROJECT AWESOME These 60-minute workouts use cities as their playground and aim to help you forget you’re exercising, with loads
Many gyms now offer strength-training classes in small groups. In Synrgy Circuits classes at Nuffield Health gyms, participants encourage each other, while Fitness First offers a range of Freestyle Group Training sessions. Where can I try it? Visit nuffieldhealth.com/gyms or fitnessfirst.co.uk, or go to payasugym.com to search options at local gyms without committing to membership.
of cheering, high-fives and even hugs. The circuit-style sessions can include climbing steps and running up hills. Where can I try it? London, Edinburgh and Bristol, with more UK cities coming soon. Visit projectawesomehq.com. • PARKRUNS There are lots of runs around the country where you can jog in company. One of the most regular and accessible is Parkrun – 5km runs held weekly in open spaces. Where can I try it? Parkruns are staged around the UK, while kids aged 4 to 14 can
take part in their own 2km version. Visit parkrun.org.uk. • OUR PARKS This community scheme stages a wide range of one-hour group classes in parks, including yoga, fitness boot camps and street dance. You can even take toddlers along, while under 16s can take part with an adult, or with parental permission. Where can I try it? Most classes take place in London, but the scheme is gradually being rolled out in other cities. Book a place at ourparks.org. uk, or join in virtually: five classes a week are streamed via Facebook and Periscope.
THE FIT FILES
We round up the latest exercise trends and tips
MAKE a move
WHAT IS IT, EXACTLY?
No longer restricted to pricey boutique studios, these ballet-inspired classes have become more widely available at gyms. They’re also often fused with extra fitness elements to give you the best workout possible. Classes vary, but most combine ballet, yoga and Pilates moves, and use equipment such as weights, stretch bands and balance balls, as well as a fixed barre. WHY DO IT? Classes are designed to strengthen, lengthen and tone, while promoting balance and flexibility. Some offer more gentle toning, while others aim to burn fat. HOW CAN I TRY IT? fitnessfirst.co.uk (SoulBody Barre), nuffieldhealth.com (BarreConcept), virginactive.co.uk (Barre powered by bootybarre)
for good measure
WORDS AVIVA ATTIAS PHOTOS GETTY IMAGES
Tracking the effects of your workout means you’re more likely to achieve your health goals, such as reducing cholesterol or blood pressure, found Nuffield Health. The biggest winner? Waist size. Nuffield members who had three health checks a year saw a 79 per cent greater loss round their middle than those who had two. Waist size is easy to check – all you need is a tape measure (visit bhf.org.uk/bmi for tips). Or ask your GP for available tests.
By following government advice on exercise (at least 2·5 hours of moderate aerobic exercise per week), you might be helping to reduce the damaging effects of alcohol, a largescale study on UK adults has found. Comforting news – especially after any festive indulgences. Visit drinkaware.co.uk for the latest alcohol guidelines.
If anyone knows how to drum up the motivation to exercise, it’s a double Olympic silver medallist. We asked track cyclist Becky James for her top training tips:
Q&A WHAT SHOULD I EAT BEFORE A WORKOUT FOR A HEALTHY DOSE OF ENERGY? ‘For a cardio class such as Zumba, have a cereal bar to fuel those moves. One with nuts will provide protein and stave off hunger, too. For short high-intensity classes, opt for a protein-rich snack, such as Greek yogurt. For a run, try a muesli and raisin mix, as your body will need some carbs. For yoga, it’s important to drink lots of water. Have your snack about an hour before.’ ALEXIS POOLE, NUTRITIONIST AT SPOON GURU, A DIET-SHOPPING APP
Schedule your routine, and stay flexible so you can stick to it. If the weather’s really bad, for instance, I take my session inside.
Don’t PUT IT OFF
Whatever time you plan to exercise, keep to it. The longer you delay, the less likely you are to go.
TELL A FRIEND Simply sharing your goals with your partner or housemate means they can encourage you when your enthusiasm flags.
Know your reason Whether it’s to train for a challenge, or just to feel better, keep coming back to why you’re exercising. I tell myself I’ll get the best out of my effort if it’s consistent. 93
GOOD CALL W
hatever tech you’ve bought – be it a new kettle, coffee machine, vacuum cleaner, TV or computer – the Tesco Tech Support Team is on hand to talk you through any queries you may have. The friendly, knowledgeable team can offer advice and support to set up and use your new product, troubleshoot any technical issues you may have, and help if your device develops a fault. They can also handle questions about warranties and arrange for an item to be repaired, if necessary. What’s more, 80 per cent of issues are solved over the phone, saving you the trouble of travelling back to your local store.
The Tesco Tech Support Team is on hand to advise seven days a week
READY TO HELP Were you given a leaflet like the one opposite when you last purchased an electrical item? If so, keep it safe, along with your receipt. If you need some help with your purchase, try phoning our friendly Tesco Tech Support Team, for free, on the number below. Teams are available from 8am to 8pm Monday to Saturday, and 10am to 6pm on Sunday.
Tesco Tech Support Helpline 0800 323 4060 tesco.com/help
Try a refreshingly tasty cup of PG Tips green tea
witness the fitness
All the kit you need to reach your New Year exercise goals
n ows a huge variatio ‘Today’s home kit all e unlikely to get of exercises, so you’r ss to more advanced bored and can progre pert Hodgkin, fitness ex moves,’ says Dean Energie Fitness. at Ragdale Hall and
1 Fitbit Flex 2 in black, £79
Using kettlebells can increase core strength by a whopping 70 per cent, and burn as many calories as a six-minute mile.
388-2020 Water-proof fitness band.
2 Weighted fitness hoop, £10 2358298 Excellent core workout tool.
3 Garmin Approach G10 golf monitor, £119 294-9433 Maximise your game with this handy gadget.
4 XQ Max total body suspension trainer, £25 115-6476 Utilise body weight to improve flexibility.
5 Garmin Vivofit fitness tracker, in purple, £49 437-6850 Includes heart-rate monitor band.
6 Fitbit Blaze smart watch, large, in black, £159 181-6662 Monitor your fitness with this watch.
7 XQ Max assorted latex bands,
£8 419-3641 Great for improving mobility and strength.
8 1kg dumbbells, £2·50 each 512-3180 Perfect for all types of
9 XQ Max 10kg vinyl kettlebell, £16 399-1045 Easy to store and brilliant for toning.
Find these products in store, or buy online at tesco.com/direct
instant ates home upd
Ref r esh your li v ing space on a shoest r ing w it h t hese gor ge ous , on -t r end bu y s
Bromeliad ceramic, £4*
White decorative frame (4x6in), £2 698-8754
Sweet vanilla heart candle, £1·50 454-9142
Curver knit basket in harvest brown, small, £3 434-5290
£5 and under
BE INSPIRED… Play with colour, texture and natural elements for a calm, inviting space
Decorative bottle, large, £5 761-3944
● Inject warmth and personality into a modern, Scandi-style white and neutral palette with a rich accent colour such as burgundy. ● Introduce different textures and patterns with comfy throws, wicker baskets and pretty cushions.
Sweet Dreams hanging plaque, £3·50 114-1040
●F lowers and house plants, such as winter orchids, are a great way to brighten up rooms – try a mix of white and purple to continue the striking colour scheme. ● Sparkling and ornate picture frames add charm and romance, while scented candles and lanterns create a cosy glow. Basic ivory throw, £5 601-9534 96
Find these products in store, or buy online at tesco.com/direct
Wicker hanging heart, £1 630-7586
Cu te a c cessories crea te a sense of fun
STYLISH LIVING Silver with coconut room spray and diffuser gift set, £12 486-0814
Add a tou ch of glamour wi th chic ombre Ombre glitter frame (5x7in), £8 353-3768
Metal lantern, large, £14 309-8216
Seasonal premium gift box, £6* Check orange throw, £12 773-2559
Felt f lower cushion, £12 767-6411
WORDS JO WOODERSON *Available in store only
Ceramic trinket box with bird, £6 346-7204
Matchstick touch lamp, £8 637-7802
£10 and under
Enjoy The Little Things cushion, £14 119-9454
Faux velvet purple cushion, £7 675-8320
Every Family box frame, £12 340-2929 Retro wall clock, cream, £6 623-5560
Curver knit box in oasis white, large, £7 724-8745
finest* speciality orchid, £15*
Ceramic heart decorative bowl, £6 348-8640
Nordic style For more Scandi-inspired homedecorating ideas, visit tes.co/scandi 97
MAKE YOUR GETAWAY Beat the winter blues and exchange your Tesco Clubcard vouchers with a Travel Partner for up to three times their value
ive yourself something to look forward to this winter by planning a getaway the whole family can enjoy. There’s a wide range of fantastic Clubcard Travel Partners who can help you make your Clubcard vouchers go further towards a wonderful break, with many offering two or three times the face value of your Clubcard vouchers. So relax – Clubcard can help you cover the cost of a fantastic trip. Just choose from the four Travel Partners below, or go online to discover many more…
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n voyage. on a Royal Caribbea adventures to be had tinations, des ing There’s a world of tak ath bre ling to innovative ships sai With a fleet of 24 s of the Caribbean, lona to the beache rce Ba of hts sig from the city exchange £10 in can u Yo time to be enjoyed. life a of trip Cruises, on a re’s the h Royal Caribbean for £30 to spend wit price: the in Clubcard vouchers ed lud inc loads ible offers. There’s of activities, such top of their incred nty ple and nt me tastic entertain mini-golf. delicious dining, fan ® ), ice-skating and FlowRider (above tor ula sim f sur the as
If you fancy ex ploring Europe from the com car, you’ll need fort of your ow a fast and frien n dly ferry to ge way. Stena Lin t you on your e ferries – with routes to and Holland and Br from Ireland, itain – is givin g Clubcard ho the face value lders three tim of their vouche es rs. That means vouchers you for every £10 exchange, yo of u’l l ge t £30 back to pu your trip. On Stena Line fe t towards rries you’ll en food, shopping jo y great-qualit , free Wi-Fi an y d entertainm ent for the kid s. See more of the UK for less with National Express Super Value fares. Enjoy incredibly low off-peak fares, now to even more popular mainland destinations. This incredible deal – exclusive to Clubcard holders – lets you travel midweek on National Express’s less busy services, for just £3 of Clubcard vouchers each way, plus a £1 booking fee for the whole trip. If you can’t travel offpeak, you can still double up your Clubcard points on almost any National Express service.
HOW TO BOOK Exchange your vouchers at tesco.com/clubcard/travel
Whether you’re swimming, jogging, playing sport or lifting weights, exercise can wreak havoc with your beauty regime. We asked the experts for their smart solutions
ABOUT FACE GOOD HAIR DAYS A study has shown that 40 per cent of women use having styled or washed their hair as an excuse not to exercise.
Two-thirds of women wear make-up if they’re going to exercise in public.
SKIN SAVVY Your skin secretes sweat and bacteria during workouts, so cleansing your face afterwards is crucial. really important.
DOWN AT HEEL Cracked heels are a common foot problem when exercising. The skin around our feet lacks oil glands, making it dry and hard.
Increasing your blood flow through exercise helps nourish skin by carrying more oxygen around your body and flushing out waste products quicker.
verybody knows that working out makes us healthier and happier, but unfortunately it doesn’t always have a positive effect on our skin or hair. But there’s no need to let a flushed face or the odd breakout stop your fitness regime in its tracks. Turn the page to discover some fast fixes from the experts that will ensure a beautiful workout.
I’ve started to swim regularly and my highlighted hair is taking on a greenish tinge. Help!
Chlorine is often blamed for turning chemically treated blonde hair green, but according to leading trichologist Iain Sallis (hairmedic.co.uk), that’s actually not the case. ‘It’s copper in the water pipes that causes hair to go green,’ he explains. Combat discoloration by rinsing hair thoroughly with clean water before and after swimming. Afterwards, wash hair with gentle Pantene Classic Clean Shampoo, £3.
down to Irritated skin is usually n (especially tio a combination of fric n and heat. tio ira rsp if you are running), pe workout ur yo er aft ht Showering straig n leave skin feeling is a must, but this ca lts+ parched. So try Dr Sa , £7 lts Sa py era Muscle Th salts sea ad ‘De e. im tht at ba y tor have anti-inflamma calm properties that can up kema s say itchy skin,’ the to st iali fac d an artist tball England women’s foo tt. sco Pre team, Frances
My face is always red after a workout. What can I do to calm and camouflage?
eases Any form of exercise that incr hot you e your heart rate will mak cool to le whi a take and flushed. Skin can ding hea ’re you if g oyin ann is down, which after out t nigh a for or e offic the to back tzer to your workout. ‘Use a water spri the up ed spe to spray on your face er,’ wat k drin and ess cooling proc suggests Frances. ‘To neutralise am, flushing, apply Bourjois CC Cre r.’ ecto corr ur colo t £10 – it’s a grea
irritated My skin often feels rkout. and itchy after a wo Is there a quick fix?
I’ve just join ed a gym so that I can e xercise duri ng my lunch ho ur. I don’t h time to rea ave pply my ma ke-up, so what produ cts can I use ?
There are p roducts that won’t block your pores, and won’t sh you sweat. ‘K ift when eep make-up light on workout day s,’ says Dr Sa m Bunting, co smetic derm atologist and present er of YouTub e channel, Dr Sam In Th e City. ‘Dot on a concealer w here needed , such as Rimmel Wak e Me Up, £5· 50, which won’t clog p ores, and fo r a colourperfect bas e, try a light weight foundation, such as L’O réal True Match Super -Blendable Foundation, £10. It won’t irritate skin an d provides a flawless fin ish. Finally, sw eep on a waterproof mascara such as Maybellin Falsies Pus e h Up Drama, £8.’
I run and cycle and my skin has become ultra-sensitive. What products would you suggest?
When exercising outside, it’s important to protect your skin from environmental damage and the sun, even if it’s cloudy. ‘You should opt for skincare that’s fragrance-free and low in active ingredients to reduce any allergic reactions,’ explains make-up artist Ruby Hammer. Try Olay Complete Sensitive Day Cream SPF 15, £8, with Vitamin E to help maintain your skin’s natural protective barrier.
I run two or three times a week and although I’ve invested in running shoes, my heels are still dry and cracked. What can I do?
WORDS KARENA CALLEN ILLUSTRATIONS POLLY LINDSAY
‘It’s the pressure of pounding your feet when you run that causes heel fissures or cracks. But there are solutions,’ says beauty expert Sally Kvalheim. ‘Soak them in warm water with a tablespoon of lemon juice for about 10 minutes, use a loofah to buff them gently, pat them dry and massage in Scholl Dry Skin Instant Recovery Cream, £5·50.’
When I exe rcise regula rly, I find my skin breaks out more often. How can I preve nt this?
If you find yo ur skin behav es more erratically w he n you work need to adap ou t, you t your routin e according ‘Some peop ly. le can get aw ay with wea make-up whi ring le exercising , but for othe can block p rs it ores,’ says R uby, a regul ‘Remove mak ar runner. e-up before exercising, ke your hair aw ep ay from your face and clea as soon as p nse ossible afte rwards, too. Bioré Charc ’ Try oal Cleanse r, £4·50.
Is there a quick fix for greasy post-workout hair that doesn’t involve washing and blow-drying?
A session at the gym can upset even the most well-behaved head of hair. ‘Dry shampoo is a lifesaver,’ says hairstylist Sam Hoad. ‘Use it before you begin your workout to absorb sweat and oil.’ Section your hair and concentrate the spray on the roots, ensuring the nozzle is about 30cm away from your hair for the best results. ‘Massage in using your fingertips, brush through and put your hair in a ponytail,’ says Sam. Try Girlz Only Volume Plus Dry Shampoo, £1·50.
Find these products in store, or buy online at tesco.com/beauty
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TRIED AND TESTED
Our panel gives its verdict on intensive hair masks L’Oréal Elvive Full Restore 5 Repairing Masque, £4·75 Angela: ‘This mask made my hair feel very soft, but a little fluffy, too.’ Karen: ‘It increased shine and volume, but didn’t reduce frizz.’ Gina: ‘My hair tangled after using this product, but it did look shiny.’
Herbal Essences Hello Hydration Intensive Mask, £3 Gina: ‘After using this, my hair felt soft and smelled gorgeous. It was easy to style, too.’ Karen: ‘My hair felt incredibly smooth, shiny and full. I loved everything about this product.’
To p Pick
Angela: ‘I found this mask too runny, but it had a lovely scent and my hair felt deeply conditioned.’
Garnier Ultimate Blends Nourishing Repairer Balm, £4·50 Karen: ‘This was the thickest mask and felt like a luxurious treat. My hair felt so soft.’
WORDS JO WOODERSON PHOTOGRAPHY DENNIS PEDERSEN
Gina: ‘This left a gorgeous, longlasting scent, but my hair didn’t look as glossy as I’d hoped.’ Angela: ‘I loved the scent, but I didn’t really notice any increased shine.’
Tresemmé Keratin Smooth Deep Treatment Masque, £5·50 Angela: ‘I didn’t need to style my hair afterwards as it looked so sleek – great product!’ Gina: ‘This restored shine to my highlights and made styling really easy.’ Karen: ‘Although it lessened frizz, it just felt like an ordinary conditioner really.’
Angela Paull, 54, from Hampshire, has fine, frizzy hair. She rarely uses hair masks.
Gina Foley, 26, from Hull, has thick, dry hair and uses hair masks a few times a year.
Karen Hook, 41, from Suffolk, has oily roots and dry ends. She uses masks every week.
A dream holiday to Tobago
We’ve teamed up with the four-star Magdalena Grand Beach & Golf Resort and Tobago’s department of tourism to give away a wonderful seven-night holiday for two. Clean, green, serene and home to palm-fringed beaches, crystal-clear waters, hundreds of species of bird and the oldest protected rainforest in the western hemisphere, Tobago is a truly authentic Caribbean paradise. Magdalena Grand Beach & Golf Resort offers something for everyone, from three pools and miles of sandy beaches to tennis courts and a spa. Guests can choose from casual and fine-dining restaurants, as well as live jazz and blues in the Tavaco Lounge, or a drink in the Robinson Crusoe pub.
Experience the blue skies and warm waters of idyllic Tobago
FOR YOUR CHANCE TO WIN
The prize includes return British Airways flights from London to Tobago, airport-to-hotel transfers, accommodation in a deluxe oceanfront room, daily breakfast, two rounds of golf on the hotel’s championship course and an evening of fine dining.
visit tes.co/tobago and enter your details before 23:55 on 6 February 2017.
The prize draw is open to UK residents aged 18+. Normal exclusions apply. The closing date is 23:55 on 6 February 2017. Only one entry per household. There will be one randomly drawn winner. The prize is for two adults, staying seven nights at the 4* Magdalena Grand Beach & Golf Resort in Tobago, Republic of Trinidad and Tobago. The prize includes return economy flights from London to ANR Robinson International Airport (departure airport dependent on date of travel), taxes, one piece of hold baggage per person (up to 20kg), daily breakfast, three-course dinner from a set menu on one evening at Kali’na restaurant and two rounds of 18-hole golf at the resort’s golf course. Spa treatments and additional activities that require payment are not included. Prize must be taken between 14 March 2017 and 31 January 2018, excluding 14-30 April 2017, 1-31 August 2017 and 20 December 2017-4 January 2018, subject to availability. Promoter: Tesco Stores Limited, Tesco House, Shire Park, Kestrel Way, Welwyn Garden City, AL7 1GA. Please read the full terms and conditions online at tes.co/tobago before entering. 104
Savings THIS MONTHS BRANDS INCLUDE:
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For more delicious ideas, visit tesco.com/realfood
Fruit yogurt parfaits p49
Cherry and cardamom swirls p42 Smoked salmon tartar 77 GF Spinach rarebit toasts 41 Stuffed aubergines 77 V GF DF GF Thai aubergine 15 Thai root vegetable soup DF GF 65 u Thyme-roasted radishes 77 V u u u u u
room Souffléd mush te p68 et and chive omel STARTERS AND SIDES u Baked avocado wedges 39 V u Caraway cabbage 77 V GF u Halloumi club 77 V uH omemade baked DF beans 38 DF GF u Massaman paste 15 u Pesto salad pots 49 V GF u Pineapple rice 77 DF u Purple sprouting broccoli, goat’s cheese and hazelnut tarts 11 V DF GF u Quick pickle 77
SWEET TREATS AND DRINKS GF
MAINS u Beef adobo 77 DF u Beef, beetroot and butter bean stew with Stilton dumplings 60 u Beetroot burgers 52 V DF u Brown rice bibimbap bowls 50 V DF u Chicken, root veg and lentil broth 58 u Chicken Madras 77 DF GF u Chicken noodle stir-fry 27 uD avid’s ‘hot or not’ chicken curry 16 GF u Egg-fried cauliflower rice with prawns 70 DF
Recipes marked can be frozen for up to three months (unless otherwise stated); always wrap appropriately. Defrost and heat thoroughly before eating. Never refreeze food that has already been frozen, including raw and cooked ingredients such as meat, fish and poultry. All poultry should be cooked thoroughly until juices run clear. For tips on protecting yourself and your family when preparing raw meat and poultry, check out the Food Safety page at tesco.com/realfood. Recipes marked V are meat- and fish-free (always check ingredients such as cheese, yogurt and ready-made sauces to ensure they’re
u Griddled gammon steaks with pineapple salsa 68 GF DF u Lemon-roasted mackerel fillets with apple tzatziki 58 u One-tray full English 38 DF u Red onions stuffed with bulgur wheat, celeriac and kale 58 V u Salmon, green bean and pink grapefruit salad 10 DF uS ausage and potato traybake 65 uS ausage, broccoli and gnocchi traybake 58 u Souffléd mushroom and chive omelette 68 V GF u Sunblush tomato spaghetti 65 u Tagine 77 DF GF uT una and spinach puttanesca 70 u Turkey bun cha 69 DF u Veg traybake 77 GF
u Celeriac and walnut muffins with cream cheese frosting 12 V u Cherry and cardamom swirls 42 V u Bloody Mary 39 DF u Fruit yogurt parfaits 49 V GF u Kiwi, mint and pineapple DF GF smoothies 13 u Lemon, turmeric and ginger DF GF tea 23 DF GF u Orange marmalade 73 u Orange marmalade cake 73 V u Rainbow waffles 49 V DF GF u Smoothie bowl 24 DF GF u Spiced baked apples 15 u Starry muesli yogurt pots 41 V u Tropical Eton mess 77 V GF
veggie-friendly). Recipes marked use no animal products, including meat, fish, eggs and dairy. Recipes marked DF are lactose-free. Recipes marked GF are gluten-free. If you are allergic to nuts always check ingredients are nut-free. ‘Cost per serve’ is calculated by adding up the cost of the ingredients and dividing by the number of servings. Information is correct at the time of going to press. For information on reference intakes, visit realfood.tesco.com/our-food/ what-is-healthy.html. For advice on healthy eating and food groups, visit realfood.tesco.com/healthy-eating/all-healthy-eating.html
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Find loads more great recipes at tesco.com/realfood
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