Tesco Magazine January 2026

FREE | JANUARY 2026

Sweet potato, peanut butter & chickpea curry, p23

BOWL B OV OVER VE

THEM

Cos y up w ith a curr y GLOBAL FLAVOURS

GRAB-AND-GO BREAKFASTS

EASY WAYS TO 5-A-DAY

Elevate your

Your perfect

baker

brunch

More than

just an

egg

Maximise your

nutrition

Available in all stores.

Unleash your

inner chef Available at

High five!

THE TEAM EDITORIAL Content director (print) Lauren Rose-Smith Head of food Elli Donajgrodzki Deputy food editor Bryony Bowie Acting deputy food editor Imogen Hope Senior writer Georgina Crothers Chief sub editor Jenny Wackett Deputy chief sub editor Julie Stevens ART Art director Nina Brennan Home art director Melanie Robinson-White Senior art editor Alex Whitfield Art editor Sarah Prescott Designer Aasawari Bapat Kale

PHOTOGRAPHY PHOEBE PEARSON FOOD STYLING EMMA JANE FROST PROP STYLING DAVINA MAJI LAUREN’S PORTRAIT DAN JONES HAIR AND MAKEUP OLIVIA FERRER

CREATIVE SOLUTIONS Senior commercial content editor Victoria Boland CONTENT AND PUBLISHING Group managing editor Kate Best Senior account director Tracy Saville Senior account manager Lucy May PRODUCTION Production director Vanessa Salter Production manager Deborah Homden WITH THANKS TO Nina Christopher, Rachel Linstead, Laura McFarlane, Maxine McCaghy, Faye McKinnon, Tracy Ward CEDAR COMMUNICATIONS CEO Clare Broadbent Global transformation and development director Christina da Silva Group business director Kate McLeod Group operations director Georgina Williams Managing director Jessica Haigh Group content director Rachael Ashley Group creative director Aileen O’Donnell Financial director Jane Moffett TESCO Head of content Daniel Porter Publishing, partnerships and content manager Gabriella Bernardelle Publishing assistant Oliver Rose Publishing assistant Lottie Smetham Social media and content manager Alexandra Plant Social media and influencer executive Lizzie Eley Social media and influencer executive Annabelle Lognon

Lauren au uren Rose-Smith, Rose-Smiith, Content director (print)

CONTRIBUTORS JAMIE ROBINSON Tesco executive chef, product development, p11

JAMES WILSON aka The Sleep Geek, helps us find our Zen, p72

An old adage has brought me lots of reassurance lately: ‘Eat your greens or there’s no ice cream’. I can still clearly hear my parents say it, and now repeat it to my own kids. With so much health advice out there, it’s a relief to go back to basics and just aim for 5-a-day. That might mean grating mushrooms into Bolognese so the kids don’t complain, or loading scrambled eggs with spinach (I’ve been making the tasty batch-cook egg muffins, p89, on repeat lately). Look out for the 5-a-day call outs on recipes in this issue and I’m sure you’ll find plenty of budget-friendly and delicious ways to eat well.

CATHERINE RABESS Dietitian, explains the fibremaxxing trend, p93

DUNNHUMBY LTD Senior campaign manager Sandy Bruce Campaign management associate Jaipreet Mann For all advertising enquiries, email media.requests@dunnhumby.com

Cedar Communications Limited, Bankside 3, 90-100 Southwark St, London SE1 0SW Tel +44 (0)20 3353 8300 Email tesco.mag@cedarcom.co.uk Website: cedarcom.co.uk © 2026 Cedar Communications Limited.

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I’m loving… …the borani dip and pomegranate, honey and blood orange dressing that come with this Beetroot & Feta Grain Bowl 360g, £4.75 (£1.32/100g) 3

Your January offers This issue’s brands include:

SEE IN-STORE MAGAZINE FOR COUPONS 4

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Minutes.

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Sim-ple.

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£2.75

£2.25 Clubcard Price

BOLDLY CREAMY

Wildly Good VIOLIFE CREAMY TURNS EVERY BITE INTO PURE INDULGENCE.

Clubcard price valid 07.01.2026-26.01.2026 Clubcard/app required. While stocks last. Available in majority of larger stores.

Available at

CONTENTS

CONTENTS

EVERYDAY 17 31

Cook once, eat twice Simple recipes to help you towards 5-a-day 63 5 for £25 88 Grab-and-go breakfasts

WEEKEND

21 Field to fork 39 Flavour makers 55 Batch-bakes to make ahead and freeze 98 Treat of the week

KNOW-HOW

29 Try the trend: Dessert pizza 37 Snack inspiration 46 Making the most of kitchen appliances 96 Too good to waste

SHOPPING

11 What’s in store 79 F&F Home

34 SEVEN VEG COTTAGE PIE

WHY NOT TRY… FILLING UP ON PULSES

Add extra fibre with these easy-win, bean-based dishes

SWEET POTATO & CHICKPEA CURRY

SLOW-COOKER MASALA BEANS

HEALTH & WELLBEING 71 72 83 93

Health updates Find your Zen Functional drinks The ‘fibremaxxing’ trend

COVER RECIPE Sweet potato, peanut butter & chickpea curry, p23 RECIPE Elspeth Allison PHOTOGRAPHY Toby Scott FOOD STYLING Ella Tarn PROP STYLING Jenny Iggleden Tesco magazine is published 11 times a year for Tesco by Cedar Communications Ltd. ISSN 2634-0720. All magazine enquiries should be addressed to Cedar Communications Ltd. Cedar believes in the highest standards in journalistic integrity. Please email karen.huxley@ omc.com with any comments or complaints. Tesco magazine does not accept unsolicited contributions. Editorial opinions expressed in this magazine are not necessarily those of Tesco or Cedar, and the companies do not accept responsibility for the advertising contents.

All products subject to availability in selected stores while stocks last. All prices and information correct at time of going to press but subject to change. Due to ongoing uncertainty, prices and availability may be more susceptible to change than usual. Prices quoted exclude Express stores, ROI, NI and IOM. Online prices may vary from those in store, and delivery charges apply. In certain circumstances it may be necessary to withdraw products without prior notice.

Alcohol available to over-18s only. Alcohol prices may vary in Scotland and Wales due to Minimum Unit Price legislation.

46

23

COWBOY BEANS & SAUSAGE TRAYBAKE

65 7

YOUR RECIPES

Your January recipes 85

SMALL PLATES & SIDES Green kiwi salsa Haggis sausage rolls Maple, banana & pecan breakfast muffins Miso sweet potatoes

26 98 90 22

MAIN MEALS

BEETROOT & TURMERIC SHOTS

50

MICROWAVE CAPRESE RISOTTO

18

Air-fryer Gobi Manchurian Air-fryer pork schnitzels Bibimbap-style chicken rice bowl Cowboy beans & sausage traybake Curried parsnip & carrot soup Green pesto spaghetti Herby egg & roasted tomato sandwiches Katsu chicken burritos Matcha overnight oats Microwave caprese risotto ‘Mongolian’ stir-fry beef One-pan prawn noodle soup Puttanesca-style fish traybake Rainbow turkey noodle salad Seven veg cottage pie Slow-cooker masala beans Spicy air-fryer turkey burgers Squash, beetroot & cottage cheese bake Sweet potato, peanut butter & chickpea curry

44 50 40 65 67 68 89 67 89 50 44

40 69 18 34 46 18

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

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

Wrap appropriately. Defrost and heat thoroughly before eating.

Never refreeze food that has already been frozen.

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

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

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

Prices and availability are subject to change. Cost per serve is based on the online cost of ingredients (excluding anything unused) at the time of going to press.

33 23

Alcohol For more information about responsible drinking, visit

SWEET TREATS & DRINKS SPICY AIR-FRYER TURKEY BURGERS

56

Bedtime smoothie Beetroot & turmeric shots Fennel & cinnamon tea Homemade ginger shots Kiwi & apple crumble Lemon & blueberry cake bars Pear & chocolate brownies Sesame toffee cookies

75 85 86 84 27 56 56 58

Look out for this symbol alongside recipes that will help you towards your 5-a-day.

2

of your

5-a-day PEAR & CHOCOLATE BROWNIES

8

Hungry for more?

Available in selected stores.

Available at

AD REMOVED

SHOPPING

TRENDING ANCIENT GRAINS

Tesco Finest Ancient Grain Bread Mix with Rye Sourdough 500g, £1.35 (27p/100g)

JAMIE MIE E ROBINSON Tesco executive chef, product development

‘Making bread is the ultimate cosy winter weekend activity, and the new Tesco Finest bread mixes make filling your kitchen with the aroma of a freshly baked loaf so simple.

Plus, with ‘fibremaxxing’ gaining traction on the wellness scene (see p93 for more), we’ve developed this simple ancient grain bread mix with rye sourdough to help you pack more fibre into your day. Go bake!’

These pages are full of exciting new items. Look out for the ‘New’ logos on packaging in store to discover more additions.

11

BANGIN’ BOWLS The January wellbeing reset just got even easier with the new range of Tesco grain bowls, each with a carefully paired dressing, perfect for a super-speedy lunch. Not only are they packed with flavour, but they’re also each a source of protein, fibre and contribute 1 of your 5-a-day.

Gochujang Chicken Grain Bowl 360g, £4.75 (£1.32/100g); Fajita Chicken Grain Bowl 370g, £4.75 (£1.28/100g); Hot Smoked Salmon Grain Bowl 395g, £4.75 (£1.20/100g)

Drizzle over the zingy dressings and crunch on the pickled veggies

SIMPLE SNACKING IT’S NOT JUST YOGURT… Whether you’re looking for gut support or an extra protein boost, these three yogurts are a great addition to your basket this month.

Gut Sense Kefir Natural Yogurt 350g, £1.20 (34p/100g); High Protein Vanilla Yogurt 200g, £1 (50p/100g); High Protein Strawberry Yogurt 200g, £1 (50p/100g)

12

These handy fruit and dip packs are an ideal snack for getting you from lunch through to home time.

Apple with Peanut Butter Dip 110g, £1.50 (£1.36/100g); Pineapple & Greek Style Yogurt Dip 120g, £1.50 (£1.25/100g)

SHOPPING

GO ORGANIC If you’ve got greener goals this new year, try adding organic fruit and veg to your basket.

VEG WITH VALUE

Organic Little Gem Lettuce twin pack, £1.50 (75p each); Organic Curly Kale 200g, £1.85 (93p/100g); Organic Asparagus, £2.50 per bundle (£1.25/100g); Organic Sweetheart Cabbage, £1.30 each

We know budgets are super-tight right now, but these fresh veggies are really versatile and won’t break the budget.

What’s more, an 80g portion of each is 1 of your 5-a-day*.

Savoy Cabbage, 75p each

*

Source: nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/

BEAT THE WINTER BLUES Closed Cup Mushrooms 400g, £1.29 (32p/100g)

Cauliflower, £1.19 each

A little indulgence might be just the thing to lift your spirits. Treat your family to a Tesco Finest Chocolate & Roasted Hazelnut Brownie 330g, £5 (£1.52/100g).

Warm up your brownie in the microwave for extra gooey-ness 13

SHOPPING

POWER PLATES Pack in as much as 22g of protein in one dish with these High Protein ready meals. From Indian-inspired tandoori chicken to a threebean chilli that’s veganfriendly, there’s something in the range for everyone.

High Protein Tandoori Chicken Masala 400g , £2.20

High Protein Chilli Chicken & Choi Sum 400g , £2.20 (55p/100g)

High Protein 3 Bean Chipotle Chilli 400g , £2.20 (55p/100g)

DECADENCE DEFINED For a treat that does good and tastes great, try Tesco Finest dark chocolate.

The Tesco chocolatiers source the cocoa beans from Rainforest Alliance certified farms*, which aim to improve the livelihoods of farmers, in Côte D’Ivoire.

Tesco Finest Orange 47% Dark Chocolate 100g, £2.40; Tesco Finest 48% Dark Milk Chocolate 100g, £2.40

The Rainforest Alliance seal stands for a better future for people and nature 14

WHY WAIT? Nothing in your fridge you fancy for breakfast? Too busy to go out for lunch? Let Whoosh help. It’s a delivery service that brings groceries from the store to your door from as little as 20 minutes**. Just open the Tesco app on your phone to order. Simple!

Whoosh. ¨

WORDS GEORGINA CROTHERS PHOTOGRAPHY PHOEBE PEARSON FOOD STYLING EMMA JANE FROST PROP STYLING DAVINA MAJI * Visit ra.org for more information. **Fees apply. Delivery times range from 20–60 minutes. Selected areas only. Pricing specific to Whoosh.

Range may vary from order to order. Public and Bank Holiday opening hours will vary. See tesco.com/whoosh

(55p/100g)

Discover the Italian art of risotto

Celebrating National Rice Week with Italy’s premium rice selection.

Available in the majority of larger stores.

Available at

Scan here for recipe

cakes Yogurt Protein Pan

Available in selected stores.

Available at

EVERYDAY

COOK ONCE, EAT TWICE Add colour to your midweek meal roster with these inventive double duty recipes

Spicy air-fr yer tu r ke y b u rg e r s p1 8

Dinn

er tonight...

tomorrow h c n u ...l

R a i n b o w tu r ke y noodle salad p1 8

17

EVERYDAY

S P I C Y A I R- F RY E R T U RK E Y B U RG E RS Serves 4 freeze cooked burgers only Takes 30-45 mins Cost per serve £2.08 2 tbsp light mayonnaise 1 tbsp sriracha 800g 2% fat turkey breast mince 1 lemongrass stalk, fnely minced 2 red chillies, deseeded and fnely diced

3 garlic cloves, minced 1 red onion, fnely diced 2 tbsp reduced-salt soy sauce 1 tbsp fsh sauce 1 tsp sesame oil 500g pack sweet potato oven chips 4-pack brioche burger buns 15g sushi ginger 20g fresh coriander, leaves picked

1 Mix the mayonnaise and sriracha, then set aside.

2 Preheat an air-fryer to 220°C. Using clean hands, mix the turkey mince with the lemongrass, chillies, garlic, onion, soy sauce, fish sauce and sesame oil until it resembles a thick paste. Divide into 8 patties of roughly equal size; around 6cm wide.

3 Cooking in batches, if necessary, add the patties to the air-fryer in a single layer and cook for 10 mins.

Flip the burgers and cook for another 8 mins until lightly golden and cooked through. Repeat with the remaining burgers, if needed. If you don’t have an air-fryer, fry the burgers, in batches, in a frying pan over a medium heat for 4-5 mins each side until lightly golden and cooked through.

4 Meanwhile, cook the sweet potato chips to pack instructions. Set aside 4 burgers for the Rainbow turkey noodle salad (right); cool, then put in an airtight container in the fridge until ready to use – they’ll keep chilled for up to 2 days.

5 Toast the cut sides of the burger buns in a nonstick frying pan until golden. Divide the sriracha mayo between the bases of the buns and top with the sushi ginger. Add a burger patty to each bun, the coriander leaves and bun lid, then serve with the sweet potato chips.

Each serving contains Energy

2088kJ 496kcal 25%

Fat

Saturates

Sugars

Salt

12g 2g 24g 2.2g 17% 11% 27% 37%

of the reference intake. See page 8.

Carbohydrate 59g Protein 34g Fibre 8g

18

Lunch tomorrow R A I N B O W T U RK E Y NOODLE SALAD Serves 4 Takes 20 mins Cost per serve £2.70 4 leftover Spicy air-fryer turkey burgers (see recipe, left), thinly sliced sunflower oil spray 2 x 300g pack flat rice noodles 1 small red cabbage, fnely shredded and woody core discarded 180g pack mangetout, sliced

200g carrots, scrubbed and peeled into ribbons ½ cucumber, peeled into ribbons 20g fresh coriander, leaves picked 20g fresh mint, leaves picked and chopped For the dressing 1 bird eye chilli, deseeded and fnely diced 1 garlic clove, minced 1 tbsp fsh sauce 3 tbsp rice vinegar 1 lime, juiced 2 tbsp caster sugar

1 For the dressing, whisk together all the ingredients with 150ml warm water; set aside.

2 Preheat an air-fryer to 220°C. Arrange the turkey burger slices in a single layer, spray with a little oil and cook for 5 mins until golden and piping hot.

3 Meanwhile, heat the noodles to pack instructions. Drizzle with 50ml of the dressing, tossing the noodles to stop them sticking.

4 Divide the noodles among bowls. Top each with a handful of red cabbage, mangetout, carrots and cucumber. Sprinkle over the coriander and mint, then top with the turkey burger slices. Drizzle over the remaining dressing to serve.

Each serving contains Energy

Fat

Saturates

1945kJ 461kcal 23%

6g 9%

1g 7%

Sugars

Salt

18g 2.2g 20% 36%

of the reference intake. See page 8.

Carbohydrate 64g Protein 33g Fibre 7g

RECIPES IMOGEN HOPE PHOTOGRAPHY KRIS KIRKHAM FOOD STYLING MIMA SINCLAIR PROP STYLING MAX ROBINSON

Dinner tonight

EVERY MEAL

PUREE, BUT BETTER. SIMPLY SQUEEZE & STIR TO BOOST FLAVOUR.

Available in larger stores.

Available at

£2.40

£1.90 Clubcard Price

Clubcard price valid 05.01.2026-27.01.2026 Clubcard/app required. While stocks last. Available in selected stores.

Available at

WEEKEND

SWEET POTATO

FIELD TO FORK Dig into this season’s flavour-packed produce: earthy sweet potatoes and colourful kiwis

21

ish

df

e k a b h t i w y Tr PICK OF THE CROP ‘Our sweet potatoes take 120 days to reach maturity, and are carefully hand harvested by experts to ensure optimal quality and taste.’

Joel Boseman, owner, Battleboro Produce Inc, North Carolina, USA

22

M I S O SW E E T P O TAT O E S Serves 4 as a side Takes 40 mins Cost per serve 48p

Preheat the oven to gas 6, 200°C, fan 180°C. Scrub and halve 4 sweet potatoes lengthways. Rub the skins with ½ tsp sesame oil and lay, cut-side down, on a lined baking tray and roast for 20-25 mins until tender and soft. Meanwhile, mix 1 tbsp miso paste, 1 tbsp light soy sauce, 1 tbsp mirin and ½ tbsp maple syrup.

Remove the potatoes from the oven and preheat the grill to medium-high. Turn the potatoes over and score the inside of the

Find more sweet potato recipes on Tesco Real Food at tes.co/sweetpotatoes

fesh with a deep criss-cross pattern, not cutting down to the skin. Brush over the miso glaze and grill for 8-10 mins until the tops are caramelised. Top the sweet potatoes with ½ tsp sesame oil, 2 finely shredded spring onions and 1 tbsp toasted sesame seeds.

Each serving contains Energy

Fat

Saturates

881kJ 208kcal 10%

3g 4%

1g 3%

Sugars

Salt

14g 1.0g 15% 16%

of the reference intake. See page 8.

Carbohydrate 40g Protein 3g Fibre 6g High in vitamin A; source of fibre; source of vitamin C

WEEKEND

Serves 4-6 freeze the curry only Takes 45 mins Cost per serve 73p 2 large sweet potatoes (500g), scrubbed and cut into 2cm chunks 2 tbsp vegetable oil 2 tsp medium curry powder 1 onion, fnely chopped 1 garlic clove, crushed 3cm piece fresh ginger, peeled and fnely grated 10g fresh coriander, stalks fnely chopped and leaves picked 1 tbsp tomato purée 400ml tin light coconut milk 1 tbsp smooth peanut butter 400g tin chickpeas 200g basmati rice 220g pack baby spinach ½ red chilli, fnely sliced

1 Preheat the oven to gas 6, 200°C, fan 180°C. Toss the sweet potatoes with 1 tbsp oil and 1 tsp curry powder, and season. Roast for 20 mins until soft and golden.

2 Meanwhile, heat the remaining oil in a saucepan over a medium heat. Fry the onion for 5-6 mins until softened, stirring regularly. Add the garlic, ginger, coriander stalks and remaining curry powder and fry for a further 2 mins, stirring until fragrant.

3 Add the tomato purée and fry for 1 min. Pour over the coconut milk and add the peanut butter, the chickpeas along with the water from the tin and the roasted sweet potato. Mix together and cook for 10 mins until thickened slightly. Meanwhile, cook the rice to pack instructions.

4 Add the spinach to the curry, cover with a lid and cook for 2-4 mins until just wilted. Season to taste.

5 Serve the curry with the rice, topped with the coriander leaves and sliced chilli.

Cocviepre re

Each serving (6) contains Energy

1519kJ 363kcal 18%

Saturates

Sugars

Salt

12g 4g 17% 22%

Fat

8g 8%

0.5g 8%

2

of your

5-a-day

of the reference intake. See page 8.

Carbohydrate 50g Protein 9g Fibre 8g 2 of your 5-a-day; source of vitamin A

Meat-free midw ee k m eal

SW E E T P O TAT O, PEANUT BUT TER & C H I C K P E A C U RRY

23

Remove Magenta border before exporting PDF

TM

D L O G N SU RUIT F I W KI IN VITAMIN C

*

HIGH

Zespri™ SunGold™ kiwifruit provides 100% of your daily vitamin C needs in just one delicious piece of fruit.

They are so sweet & juicy!

Simply Cut, Scoop & Enjoy!

THE

*One piece of Zespri SunGold over 53g provides 100% of the recommended Vitamin C daily value. Zespri SunGold average weight: 89.7g

Available in the majority of stores.

Available at

WEEKEND

KIWIS

25

k Pac

in

mo re fru it

PICK OF THE CROP ‘Cut a kiwi in half and you can see the quality in the colour and the juice content.’

Chris and Christos Sextos, growers, Nea Exfrut, Pella, northern Greece

26

G RE E N K I W I S A L S A Serves 4 Takes 10 mins Cost per serving 40p

Combine 3 peeled and diced ripe kiwis, 1 deseeded and finely chopped green chilli, 2 finely chopped ripe vine tomatoes, ¼ finely chopped red onion and 15g finely chopped fresh coriander leaves in a bowl. Grate over the zest and squeeze over the juice of 1 lime.

Mix with 1 tbsp extra-virgin olive oil and season. Make this up to 2 hrs ahead and keep, covered, in the fridge. Serve with tortilla chips, tacos or grilled fish or meat.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

280kJ 67kcal 3%

4g 6%

1g 3%

6g 6%

0.1g 2%

of the reference intake. See page 8.

Carbohydrate 6g Protein 1g Fibre 2g 1 of your 5-a-day; high in vitamin C

WEEKEND

KIWI & APPLE C RU M B L E

60g butter, cold and cubed 75g plain flour 50g rolled oats 30g desiccated coconut 100g light brown soft sugar 30g blanched hazelnuts or almonds, chopped 300g cooking apples, peeled, cored and chopped ½ lemon, juiced 4 cardamom pods, seeds removed and crushed, pods discarded 6 ripe kiwis, washed, ends trimmed, each cut into 1cm rounds 180g Greek yogurt (optional)

Each serving contains Energy

1390kJ 332kcal 17%

Sugars

Salt

16g 8g 26g 23% 42% 29%

Fat

0g 0%

Saturates

of the reference intake. See page 8.

Carbohydrate 41g Protein 4g Fibre 5g

Skin o n

mea ns

mo re

fi b

re *

*

RECIPES ELSPETH ALLISON PHOTOGRAPHY MAJA SMEND FOOD STYLING LUCY O’REILLY PROP STYLING MORAG FARQUHAR Source: healthline.com/nutrition/eating-kiwi-skin#nutrition

Serves 6 Takes 50 mins Cost per serve 63p

1 Rub the butter and flour together with your fingertips until the mixture resembles breadcrumbs. Add the oats, desiccated coconut, 50g sugar and the nuts, rubbing a little more until clusters form.

2 Preheat the oven to gas 4, 180°C, fan 160°C. Put the apples, remaining sugar and the lemon juice in a saucepan and cook gently over a medium heat for 10 mins, stirring occasionally, until the apples start to soften and break down.

3 Tip the apple mixture into a deep baking dish and stir through the cardamom seeds and kiwis. Top with the oaty crumble, then bake for 25-30 mins until bubbly and golden. Serve with a spoonful of yogurt, if you like.

Find more recipes using January’s seasonal ingredients on Tesco Real Food at tes.co/inseasonjanuary

27

YOU ALREADY KNOW YOU’RE GONNA LOVE IT!

© LITTLESTAR

mamma-mia.com

NOVELLO THEATRE

KNOW-HOW

RECIPE EMILY GUSSIN PHOTOGRAPHY MAJA SMEND FOOD STYLING LUCY O’REILLY PROP STYLING MORAG FARQUHAR

Pastel de nata m eets

SWEETIE PIE Get in on the latest trend for dessert pizzas with our Portuguese custard tart twist

piz z

a

M A K E I T AT H O M E Mix fresh custard, lemon zest and ground cinnamon; set aside. Roll out pizza dough and add to an ovenproof frying pan. Pour over the custard, leaving a border. Sprinkle over demerara sugar; cook over a medium heat for 5 mins. Once set underneath, bake at the hottest setting for 5-6 mins until the sugar has browned and the custard has lightly set. Cool for 5 mins, then serve with a pinch of cinnamon.

29

*Contains naturally occurring sugars

Available in selected stores.

Available at

EVERYDAY

5

GIVE ME E Squeeze in more of your 5-a-day with these family-approved recipes from Elli, our head of food

31

2

of your

5-a-day

Squash, beetroot & cottage cheese bake

32

EVERYDAY

‘A hybrid between a loaf and a frittata, this clever bake really packs in the veg.

It’s delicious served warm with a salad for a light meal, while the leftovers are just as good sliced up and packed into lunchboxes to make a satisfying work lunch the next day.’

S Q UA S H , B E E T RO O T & C O T TAG E CHEESE BAKE

1 courgette, sliced into rounds 6 large eggs 300g pack fat-free cottage cheese 35g plain four 1 lemon, zested 10g fresh dill, finely chopped 100g reduced-fat salad cheese, roughly chopped 15g mixed seeds (optional)

Serves 6 Takes 1 hr 30 mins Cost per serve £1.44 600g peeled butternut squash, sliced into crescents 2 small raw beetroot, scrubbed and sliced into crescents 2 tbsp olive oil

1 Preheat the oven to gas 6, 200°C, fan 180°C. Spread the squash over a baking tray and the beetroot over a second tray. Drizzle over the oil, toss to coat, season, then roast for 15 mins. Stir well, add the courgette to the squash tray and roast for a further 20 mins until the vegetables have softened. Remove and leave to cool slightly.

2 Reduce the oven to gas 5, 190°C, fan 170°C. Put the eggs, cottage cheese and four into a blender, or use a stick blender, and blitz until smooth.

Season, then stir in most of the lemon zest and dill.

3 Line a deep roasting dish with nonstick baking paper and carefully layer in the roasted vegetables.

Add the salad cheese, then pour over the batter.

Sprinkle over the seeds, if using, and bake for 30-35 mins until set. If the frittata starts to go brown, cover with a sheet of foil.

4 Leave to cool for 5 mins in the dish, then sprinkle over the remaining lemon zest and dill. Serve sliced, either warm or at room temperature. Store, covered, in the fridge for up to 3 days. Reheat in a warm oven for 20-25 mins until piping hot.

Elli Donajgrodzki Head of food at Tesco magazine

‘It’s surprisingly easy to sneak fruit and veg into everyday meals. Try these tips for starters.’

SPRINKLE dried fruit onto overnight oats; mixed seeds on houmous, salads and rice dishes; add spring onions to tacos and chilli con carne to serve.

GRATE apple into porridge and fapjacks; carrot and courgette into your Bolognese sauce; cabbage into coleslaw; and cucumber and garlic into ready-made tzatziki.

BLITZ roasted peppers into a tomato sauce; avocado into a smoothie; broccoli stalks into pesto; even spinach and sweetcorn into a savoury pancake batter.

Each serving contains Energy

1151kJ 275kcal 14%

Fat

Saturates

Sugars

Salt

13g 4g 10g 1.0g 18% 18% 11% 17%

of the reference intake. See page 8.

Carbohydrate 19g Protein 19g Fibre 3g 2 of your 5-a-day; high in vitamin A; high in vitamin B12; source of vitamin D

33

SEVEN VEG C O T TAG E P I E Serves 4 Takes 1 hr 30 mins Cost per serve £2.58 2 tbsp olive oil 250g pack lean beef steak mince 1 onion, diced 1 carrot, scrubbed and diced 2 celery sticks, diced 5g fresh thyme, leaves picked 2 garlic cloves, minced 485g pack chestnut mushrooms 1 tbsp tomato purée 390g tin green lentils, drained and rinsed 1 reduced-salt beef stock pot, made up to 200ml 1 tsp reduced-salt soy sauce (optional) Worcestershire sauce (optional) 720g pack diced root vegetables 80g 50% reduced-fat soft cheese 1-2 tsp milk 250g pack spinach 50g reduced-fat Cheddar steamed green veg (optional)

34

1 Heat 1 tbsp oil in a casserole dish and fry the mince over a medium-high heat for 6-8 mins, breaking it up with a wooden spoon, until browned.

Transfer to a bowl with a slotted spoon, leaving the oil behind. Add the onion, carrot, celery and half the thyme to the pan and cook over a medium heat for 8 mins until softened. Add the garlic and cook for 2 mins.

2 Meanwhile, put the mushrooms in a food processor and blitz until a mince consistency but not soggy. Transfer the mushrooms to the pan with the remaining oil and a pinch of salt. Increase the heat to medium-high, and fry for 5-7 mins, stirring regularly, until the water has been released and the mushrooms are cooking down.

3 Add the tomato purée, lentils, mince and stock to the pan and stir well.

Bring to the boil, then reduce to a simmer and cook for 25-30 mins, stirring every now and then, until thickened and saucy. Taste the sauce and season with the soy and Worcestershire sauces, if you like. Preheat the oven to gas 4, 180°C, fan 160°C. 4 Meanwhile, cook the root veg in a pan of boiling water for 20-25 mins until soft enough to mash. Drain well and add to the food processor with the soft cheese, 1 tsp milk, most of the remaining thyme and some seasoning; blitz until smooth, adding more milk if needed. Put the spinach in a colander and pour over a kettleful of boiling water. Set aside until cool enough to handle, then squeeze out as much liquid as you can.

5 Put half the lentil and beef ragu into a large baking dish and top with the wilted spinach. Add the remaining ragu followed by the root vegetable mash. Sprinkle over the rest of the thyme and the cheese. Bake for 30 mins until golden and bubbling. Serve with steamed green veg, if you like.

Each serving contains Energy

1729kJ 415kcal 21%

Fat

Saturates

Sugars

Salt

16g 6g 16g 1.4g 22% 28% 18% 23%

of the reference intake. See page 8.

Carbohydrate 33g Protein 28g Fibre 14g 4 of your 5-a-day; high in fibre; high in vitamin A; source of vitamin D

WORDS AND RECIPES ELLI DONAJGRODZKI PHOTOGRAPHY JAMIE ORLANDO SMITH FOOD STYLING ELLA TARN PROP STYLING LUIS PERAL

‘Here’s a great way to make a small pack of mince go further, while retaining the staples of a classic cottage pie. The mushrooms add nutty richness, while the soft cheese in the mash, with a grating of Cheddar on top, will please little eaters. My two-year-old gave it a thumbs-up!’

EVERYDAY

4

of your

5-a-day

Seven veg cottage pie

GIVE ME MORE!

Scan this QR code to find more 5-a-day recipes, on Tesco Real Food.

35

£3.00

£1.50 Clubcard Price

Available at

WORDS ELLI DONAJGRODZKI PHOTOGRAPHY JAMIE ORLANDO SMITH FOOD STYLING ELLA TARN PROP STYLING LUIS PERAL

KNOW-HOW

SNACK ATTACK Sweet treats don’t have to be off-limits with this clever twist

‘This trendy bark is a delicious way to satisfy sweet cravings and a great way to get extra fruit and veg into your snack time,’ says Tesco mag’s head of food Elli Donajgrodzki. ‘I brought a batch into the ofce… and the tub was gone by 9.03am!’

To make it, drain and rinse a tin of chickpeas, then air-fry for 10-15 mins at 180°C until dry and crispy. Cool

completely. Melt squares of dark chocolate in a heatproof bowl set over a pan of simmering water. Mix in the chickpeas and some sliced dried mango, then pour into a lined baking tray.

Sprinkle over more sliced dried mango and a pinch of sea salt, if you like. Chill in the fridge for at least 45 mins until set, then break into shards to serve.

37

WEEKEND

FLAVOUR MAKERS Small storecupboard buys add big flavours to these midweek meals and weekend feasts

STAR INGREDIENT GOCHUJANG Sticky, sweet and spicy, gochujang is a fermented chilli paste used in Korean cooking. Use it for marinating meat, mixing into a dipping sauce or adding savoury depth to soups and stews. Or add a spicy kick to macaroni cheese or scrambled eggs.

Bibimbap-style chicken rice bowl p40

Gochujang Paste 90g, £1.80 (£2/100g)

39

BIBIMBAP-ST YLE C H I C K E N RI C E BOWL Serves 2 Takes 30 mins plus at least 1 hr marinating Cost per serve £2.70 2 chicken breast fillets, sliced into 1cm strips 2 tbsp vegetable oil, plus 1 tsp 250g pouch microwave sticky rice 1 large carrot, scrubbed and cut into matchsticks ½ red pepper, deseeded and thinly sliced

40g spinach 2 eggs For the marinade 1 tbsp reduced-salt soy sauce 2 tsp garlic & ginger paste ½ tsp sesame oil For the gochujang dressing 2 tbsp gochujang 1 tsp sesame oil 2 tsp sesame seeds 1 tsp rice vinegar 1 tsp clear honey

1 Mix the marinade ingredients in a bowl, add the chicken and leave to marinate for 1 hr (or up to 24 hrs), covered, in the fridge. Stir the dressing ingredients with 1 tbsp water in a bowl; set aside.

2 Heat 1 tsp vegetable oil in a wok or frying pan over a medium-high heat until smoking hot, then add the chicken strips (leaving any excess marinade in the bowl). Stir-fry for 5-7 mins until cooked through, then pour over the remaining marinade and let that bubble for another 1 min. Transfer to a plate and keep warm. Microwave the rice.

3 Wipe out the pan with kitchen paper, then return to a medium-high heat with 1 tbsp vegetable oil.

Once hot, add the carrot with a pinch of salt and stir-fry for 1 min until softened but still with some bite. Transfer to the plate with the chicken using a slotted spoon, leaving the oil in the pan. Stir-fry the pepper for 1-2 mins, then push to one side of the pan and add the spinach for a few seconds to wilt; transfer to the plate.

4 Add the remaining vegetable oil to the pan and fry the eggs for 2-3 mins until crispy around the edges. Meanwhile, divide the rice between bowls, top with the chicken and vegetables, then the eggs; drizzle with the dressing to serve.

3101kJ 740kcal 37%

Fat

Saturates

Sugars

Salt

33g 5g 12g 2.0g 47% 25% 13% 33%

of the reference intake. See page 8.

Carbohydrate 60g Protein 48g Fibre 5g

40

Serves 4 Takes 15 mins Cost per serve £3.12 2 tbsp white miso paste 2 garlic cloves, grated to a paste 1½ tbsp peanut butter 2 tbsp reduced-salt soy sauce 1 tsp crushed chillies (optional) 400ml tin light coconut milk

1 vegetable stock pot, made up to 1.2ltrs 150g pack Tesco Finest oyster mushroom cluster, torn 165g pack Tesco Finest raw jumbo king prawns 2 pak choi heads, stalks sliced into 1cm pieces, leaves halved lengthways 2 x 300g packs cooked rice noodles 1 lime, cut into wedges 5g fresh coriander, leaves picked

1 Whisk together the miso, garlic, peanut butter, soy sauce and chillies, if using, to a paste in a deep frying pan, then whisk in the coconut milk slowly. Add the stock and mushrooms, cover, and cook over a medium heat for 4 mins. Add the prawns, cover and cook for a further 4 mins.

2 Uncover and add the pak choi stalks and leaves, then cook for another 2 mins until the prawns are cooked and the veg is tender. Heat the noodles to pack instructions, then divide among bowls.

Carefully pour over the hot broth. Use tongs to divide the prawns, mushrooms and pak choi among the bowls, then squeeze over the lime juice. Serve topped with the coriander leaves and a crack of black pepper.

Each serving contains

Each serving contains Energy

O N E - PA N P R AW N NOODLE SOUP

Energy

1517kJ 362kcal 18%

Saturates

Sugars

Salt

11g 6g 16% 31%

Fat

7g 8%

2.7g 45%

of the reference intake. See page 8.

Carbohydrate 50g Protein 14g Fibre 4g

WEEKEND

STAR TAR INGREDIENT ING MISO PASTE Made in just 15 minutes, this noodle soup is as flavour-packed as a broth that’s cooked for hours, thanks to the umami-rich base of miso, soy sauce and peanut butter.

Miso, a paste made of fermented soy beans, has an intensely savoury flavour that works brilliantly in marinades, dressings and even baking.

Miso Paste 100g, £1.80

One-pan prawn noodle soup

41

‘Mongolian’ stir-fr y beef p44

STAR INGREDIENT DARK SOY SAUCE Dark soy sauce is fermented for longer than light soy sauce, resulting in a more complex condiment with caramel undertones. We used it in this lip-smacking stir-fry (p44), featuring beef strips cooked in a rich garlic, chilli and dark soy sauce.

Dark Soy Sauce 150ml, 59p (39p/100ml)

42

WEEKEND

S STAR INGREDIENT KASHMIRI CHILLI FLAKES A An Indo-Chinese dish fusing fragrant spices w with a sweet and sticky sauce, Gobi Manchurian (p (p44) is our go-to vegan fakeaway. Kashmiri chilli flakes add a warming, smoky flavour that also works great with chicken. Simply mix with yogurt to taste, then use to marinate chicken breasts before grilling until golden.

Kashmiri Chilli Flakes 27g, £1 (£3.70/100g)

Air-fr yer Gobi Manchurian p44

43

‘ M O N G O L I A N’ S T I R- F RY B E E F Serves 2 Takes 25 mins plus at least 30 mins marinating Cost per serve £4.31 COOK’S TIP Adding bicarbonate of soda to the marinade helps tenderise the beef.

2 tbsp cornflour 1 tsp bicarbonate of soda 1 tsp sesame oil 357g pack beef stir-fry strips 2 tbsp vegetable oil 4 spring onions, cut into 2cm batons 2 garlic cloves, thinly sliced

3cm piece fresh ginger, peeled and sliced into matchsticks ½ each red pepper and green pepper, deseeded and diced to 2cm squares 2 red chillies, sliced and deseeded if you like 5g fresh coriander, leaves picked 250g microwave long-grain rice (optional) For the sauce 1½ tbsp oyster sauce 1 tbsp dark soy sauce 1 tbsp light brown soft sugar ½ tsp rice vinegar or white wine vinegar 1 tsp cornflour mixed with 2 tsp water

1 In a bowl, mix the 2 tbsp cornflour with 3 tbsp water into a paste, then stir in the bicarbonate of soda and the sesame oil. Add the beef and stir to coat. Set aside in the fridge to marinate for at least 30 mins or overnight in the fridge, if you have time.

2 Mix the sauce ingredients together in a bowl.

3 Heat the vegetable oil in a wok or frying pan until smoking hot, then add the beef. Stir-fry for 1-2 mins until just seared, then pour out and discard any excess oil and liquid. Add the spring onions, garlic, ginger, peppers and chillies and fry for 2 mins.

4 Re-stir the sauce to ensure the cornflour is incorporated, then pour it into the wok and simmer for 2-3 mins until reduced and saucy.

Serve with the coriander leaves sprinkled over the top and rice on the side, if you like.

Each serving contains Energy

1950kJ 466kcal 23%

Fat

Saturates

Sugars

Salt

23g 4g 13g 3.2g 33% 19% 15% 53%

of the reference intake. See page 8.

Carbohydrate 23g Protein 41g Fibre 3g

44

A I R- F RY E R G O B I M A N C H U RI A N Serves 4 (as a side) Takes 25 mins Cost per serve 43p COOK’S TIP If you don’t have an air-fryer, deep fry the cauliflower in a deep-fat fryer or pan of hot oil until crispy, then drain on kitchen paper before tossing with the sauce.

30g cornflour ¼ tsp fne salt 1 tsp vegetable oil

500g cauliflower, cut into medium-size florets 1 spring onion, shredded For the sweet and sour sauce ¼ tsp garlic paste or 1 small garlic clove, grated ½ tbsp rice vinegar or white wine vinegar ½ tbsp caster sugar 1 tbsp reduced-salt soy sauce 1½ tbsp tomato ketchup ¼ tsp Kashmiri chilli flakes 1 tsp cornflour, mixed with 1 tsp water

1 Preheat the air-fryer to 200°C. Mix the cornflour, salt, 2 tbsp water and the oil in a bowl. Add the cauliflower and stir to coat. Add to the air-fryer and cook for 15 mins, tossing halfway through.

2 Meanwhile, add the sweet and sour sauce ingredients and 60ml water to a pan and stir to combine. Simmer for 5-6 mins until thickened.

3 Once the cauliflower is cooked and crispy, tip into a bowl and pour over the sauce. Stir to coat, then top with the shredded spring onion.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

415kJ 98kcal 5%

2g 3%

<1g 1%

7g 8%

0.8g 13%

of the reference intake. See page 8.

Carbohydrate 16g Protein 3g Fibre 2g 1 of your 5-a-day; high in vitamin C

WORDS ELLI DONAJGRODZKI RECIPES POLLYANNA COUPLAND PHOTOGRAPHY MOWIE KAY FOOD STYLING MIMA SINCLAIR PROP STYLING JENNY IGGLEDEN

WEEKEND

QUICK & EASY

Available in larger stores.

Available at

Gadget magic SLOW-COOKER MASALA BEANS Serves 6 freeze bean mixture only Takes 20 mins plus 3-4 hrs slow-cooking Cost per serve £1.18 COOK’S TIP Freeze the masala beans in portions so you only defrost what you need.

2 tbsp vegetable oil 3 red onions, 2 finely chopped, 1 finely sliced 5cm piece fresh ginger, peeled and grated 4 garlic cloves, grated

30g fresh coriander, stalks finely chopped, leaves picked 2 tbsp red wine vinegar 2 red chillies, deseeded, 1 finely chopped, 1 sliced 2 tsp garam masala ½ tsp ground turmeric 2 tbsp tomato purée 500g passata 1 vegetable stock cube, made up to 200ml 3 x 390g tins pinto beans, drained and rinsed 6 slices sourdough bread, lightly toasted 200g paneer, grated

1 Warm the oil in a frying pan (or the pot of a hob-safe slow-cooker) over a low-medium heat and add the chopped onions; soften for 5 mins. Add the ginger, garlic and coriander stalks and gently cook for 5 mins until fragrant. Deglaze the frying pan with 1 tbsp vinegar and transfer to a slow-cooker, along with the chopped chilli, spices, tomato purée, passata, stock and pinto beans.

Season generously, mix well and cover. Cook on high for 4 hrs until the sauce is reduced and glossy.

2 Meanwhile, put the sliced onion and the remaining vinegar in a bowl with a pinch of salt and mix well; set aside to pickle.

3 When ready to serve, preheat the grill to high.

Arrange the toast on a baking tray, sprinkle over half the cheese. Spoon the beans over the top, sprinkle with the remaining paneer and grill for 1-2 mins until bubbling. Serve topped with the pickled red onion, sliced chilli and coriander leaves.

Each serving contains Energy

1729kJ 412kcal 21%

Fat

Saturates

Sugars

Salt

12g 5g 10g 1.6g 18% 23% 11% 27%

*

of the reference intake. See page 8.

Carbohydrate 49g Protein 20g Fibre 12g 2 of your 5-a-day; high in folate; source of fibre; source of protein

Source: nea.org.uk/wp-content/uploads/2025/05/Appliance-monitoring-full-report-v2-2.pdf

Slow-cookers, microwaves and air-fryers are part of our energy-saving armoury - but are you getting the most out of your appliances?

46

KNOW-HOW

SLOW AND STEADY WINS THE RACE Slow-cooking is one of the best ways to turn affordable ingredients into dinner heroes. Lean cuts of meat are often more affordable but can dry out while cooking.

Slow-cooking ensures they remain moist, and you can reduce the cooking juices in a pan (or in a slow-cooker if it has a sear function) while the meat rests. Slowcookers are also more energy efficient than an oven, with appliances typically using around 100W on a low setting and 160-200W on a high setting. So even if you use your slow-cooker for a longer time, it will use less energy to cook for 8 hours than in an oven for 1 hour*.

2

of your

5-a-day

47

QUALITY WITHOUT COMPROMISE Experience the rich heritage and uncompromising quality of Filippo Berio.

With a tradition of excellence woven into everything we do, only oils that meet our rigorous standards are honoured with our signature.

You can taste the difference in every drop.

Choose Filippo Berio - where quality has no compromise.

His signature. Our promise.

Available in the majority of stores.

Available at

Ma de in

RECIPESIMOGEN XXXXXXXXXXXXXX PHOTOGRAPHY FOOD STYLING XXXXXXXXXXXXXX PROP STYLING XXXXXXXXXXXXXX WORDS HOPE RECIPES MADDIE RIXXXXXXXXXXXXXXX PHOTOGRAPHY GARETH MORGANS FOOD STYLING LUCY O’REILLY PROP STYLING JENNY IGGLEDEN

th

KNOW-HOW

u o y d i D w? kno

Most appliances have a wide range of settings and preset modes that’ll give you better results than sticking to the default – so it’s worth reading your user manual.

em

e! v a w icro

Microwave caprese risotto p50

49

COME AIR-FRY WITH ME

READY AT THE DING You might use your microwave for reheating all the time, but they’re also brilliant for cooking from scratch. Find more microwavefriendly recipes at tes.co/microwavemeals.

A large microwave (1,000W) uses 1kW of energy per hour. Energy prices vary, but this costs around 26p per hour*. Another energy saving plus is that microwaving food requires less energy as the water, fat and sugar molecules in the food will continue to vibrate and cook for a few minutes after microwaving.

M I C RO WAV E C A P RE S E RI S O T T O Serves 2 Takes 30 mins Cost per serve £1.47 1 onion, finely chopped 1 tbsp olive oil 2 garlic cloves, finely chopped 180g risotto rice 400g tin finely chopped tomatoes

½ vegetable stock cube, made up to 500ml 30g pecorino, finely grated 50g reduced-fat mozzarella, drained and chopped 15g fresh basil, leaves picked 1 tbsp extra-virgin olive oil (optional)

1 Put the onion in a microwaveable bowl with the oil and microwave on high** for 2 mins. Stir in the garlic and cook on high for another 2 mins.

2 Stir in the risotto rice, chopped tomatoes and vegetable stock, then season and mix. Microwave on high, uncovered, for 15 mins, removing and stirring thoroughly every 5 mins.

3 Stir in most of the pecorino and mozzarella, cover and leave to rest for 3 mins. Serve topped with the remaining cheese, basil leaves and a drizzle of extra-virgin olive oil on top, if you like.

Add a crack of black pepper to finish.

Each serving contains Energy

2380kJ 565kcal 28%

Fat

Saturates

Sugars

Salt

16g 6g 13g 2.0g 22% 30% 14% 33%

of the reference intake. See page 8.

Carbohydrate 84g Protein 21g Fibre 4g

50

A I R- F RY E R P O RK SCHNITZELS Serves 2 freeze schnitzels only† Takes 25 mins Cost per serve £3.47 EASY SWAP Swap the pork for chicken breasts or roasted aubergine slices. Air-fry until cooked through.

½ red onion, finely sliced 1 lemon, ½ juiced, ½ cut into wedges

2 carrots, scrubbed and finely shredded 160g red cabbage, finely shredded, woody core discarded 10g fresh flat-leaf parsley, leaves chopped 400g pack Tesco Finest pork loin steaks 2 heaped tbsp plain flour 1 egg, beaten 50g panko breadcrumbs 1 heaped tbsp sesame seeds 1 tbsp olive oil

1 For the slaw, mix the onion with the lemon juice and a pinch of salt. Add the shredded carrots, cabbage and parsley on top, ready to mix just before serving.

2 Place the pork steaks between sheets of baking paper, then use a rolling pin to bash them to roughly 5mm thick. Put the flour, the beaten eggs, and the breadcrumbs with the sesame seeds in 3 separate bowls.

3 Preheat the air-fryer to 200°C. Season the pork, then dip into the flour, then the egg and, finally, in the breadcrumb and seed mix. Drizzle with the oil and place in the air-fryer in a single layer for 15 mins, turning halfway, until golden, crisp and cooked through.

4 Mix the slaw and serve with the crispy schnitzels and lemon wedges.

Each serving contains Energy

2987kJ 714kcal 36%

Fat

Saturates

Sugars

Salt

34g 10g 12g 0.9g 49% 50% 14% 15%

of the reference intake. See page 8.

Carbohydrate 43g Protein 53g Fibre 11g

* Source: ofgem.gov.uk/information-consumers/energy-advice-households/energy-price-cap-explained **Timings are based on a 1,000W microwave and will vary depending on your device ***Source: moneysupermarket.com/gas-and-electricity/air-fryer-vs-oven/ †Freeze flat, layered between baking paper to prevent sticking, in an airtight container for up to 3 months. Defrost completely in the fridge before cooking

When it comes to energy efficiency, air-fryers have a great reputation – and for good reason. On average, air-fryers use 800-2,000W compared to an oven, which can use anywhere between 2,200-5,000W***.

This, combined with the fact that air-fryers reach a high temperature faster with little to no preheating required, means using an air-fryer is much quicker and uses much less energy than cooking in your oven.

KNOW-HOW

Air-fr yer pork schnitzels

A

cr e h t ll

the frying t u o h t i w s… ispines

GIVE ME MORE!

Scan the QR code to find more low-energy recipes, on Tesco Real Food.

51

£3

£2.25 Clubcard Price

Clubcard price valid 29.12.2025-20.01.2026 Clubcard/app required. While stocks last. Available in all larger stores.

Available at

TESCO PROMOTION

ROAM EASY Save even more on your travels this year with Tesco Mobile

D

ecision fatigue? We hear you! While we all love the idea of banishing the January blues by booking a holiday, the reality of choosing where to go, deciding if you need extra luggage and making sure you’re covered with travel insurance means there’s a lot to think about. But, when it comes to data roaming, the decision is simple.

PHOTOGRAPHY GETTY IMAGES

MOBILE MADE EASY With Tesco Mobile, you can take your UK data, minutes and texts with you to 48 destinations across the EU and beyond* – at no extra cost – meaning you’ll have one less thing to worry about when planning your 2026 holiday. That means you’ll be able to pull up maps on your phone, search restaurant reviews and stay connected with loved ones – all without a scary phone bill to come home to, and with no setup or hidden fees, either. Just carry on using your data like you would at home.

Now, where are those holiday brochures again?

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* No EU roaming fees. Use your UK allowances at no extra cost in 48 destinations. Terms and Fair Usage Policy apply, see tescomobile.com/terms. For Roaming destinations and 4G/5G coverage information see tescomobile.com/why-tesco-mobile. **Collect 1 Clubcard point for every £1 you top up; see tescomobile.com/Clubcard for full details

AD REMOVED

WEEKEND

BATCH BAKES Rustle up these sweet treats ahead of time and freeze until needed… you’ll thank yourself later

Lemon & blueberr y cake bars p56 55

Makes 16 Takes 1 hr 10 mins plus cooling Cost per bar 23p

125ml vegetable oil, plus extra for greasing 300g self-raising four 250g golden caster sugar 200g natural yogurt 2 lemons, zested and juiced 1 tsp vanilla extract 150g pack blueberries 75g icing sugar, sifted

1 Preheat the oven to gas 4, 180°C, fan 160°C. Grease and line a 20 x 30cm baking tin with baking paper. In a bowl, combine the four, sugar and ½ tsp salt, stirring until there are no lumps.

2 In another bowl, combine the yogurt, 125ml oil, zest and juice of 1 lemon and the vanilla extract until smooth. Pour over the dry ingredients and gently stir until just combined.

3 Fold through half the blueberries, then transfer to the prepared tin. Scatter over the remaining blueberries, gently poking some into the mixture a little.

4 Bake on the middle shelf of the oven for 50 mins or until golden and a skewer inserted into the centre comes out clean.

5 Leave the cake to cool for 30 mins in the tin before removing and cooling on a wire rack. Meanwhile, mix the remaining lemon zest, juice and the icing sugar to make a thick icing.

6 Drizzle the cake with the icing and leave to cool completely before cutting into bars. Store in an airtight container at room temperature for 2-3 days or in the fridge for 4-5 days. To freeze, slice into portions, then wrap well in baking paper and foil. Defrost at room temperature for 2-3 hrs.

Each bar contains Energy

Fat

Saturates

977kJ 233kcal 12%

9g 12%

1g 5%

Sugars

Salt

22g 0.4g 24% 6%

of the reference intake. See page 8.

Carbohydrate 36g Protein 3g Fibre 1g

PEAR & C H O C O L AT E B RO W N I E S

deliciously fudgy and easier to slice.

Makes 16 Takes 1 hr plus cooling and chilling Cost per brownie 46p

225g butter, cut into cubes, plus extra for greasing 260g dark chocolate, roughly chopped 3 large eggs 275g golden caster sugar 100g plain four 20g cocoa powder 2 medium pears, cored and cut into 1cm slices

COOK’S TIP Brownies can be sticky and tricky to cut. Chilling cooled brownies for 1 hr or overnight before cutting helps make them

1 Grease a 23cm square cake tin and line with baking paper. Heat the butter and 200g chocolate in a heatproof bowl set over, but not touching, a pan of barely simmering water. Stir occasionally until melted, then remove from the heat and leave to cool for 10 mins.

2 Preheat the oven to gas 4, 180°C, fan 160°C. Beat the eggs and sugar in a stand mixer or using an electric hand whisk for 4-5 mins until pale and doubled in volume.

3 Gently fold in the melted chocolate until combined. Sift over the four, cocoa powder and ½ tsp salt and stir gently to just combine. Pour into the prepared tin and sit the pears evenly on top, poking half into the brownie mix to fully submerge.

4 Scatter over the remaining chocolate, then bake on the middle shelf of the oven for 35-40 mins until the top is set and shiny and the centre is slightly pufed up.

5 Leave to cool completely in the tin, then chill for 1 hr or overnight (see Cook’s tip), before cutting into 16 pieces. Store in an airtight container at room temperature for 2-3 days or in the fridge for 4-5 days. If freezing, slice into portions, then wrap well in baking paper and foil. Defrost at room temperature for 2-3 hrs and reheat in the microwave in 10-sec bursts to warm through*.

Each brownie contains Energy

1324kJ 317kcal 16%

Fat

Saturates

Sugars

Salt

19g 11g 26g 0.3g 27% 57% 29% 4%

*

of the reference intake. See page 8.

Carbohydrate 32g Protein 4g Fibre 3g

RECIPES MIMA SINCLAIR PHOTOGRAPHY DAN JONES FOOD STYLING EMMA JANE FROST PROP STYLING MORAG FARQUHAR We recommend this recipe for a special occasion or treat, as part of a balanced diet

LEMON & B L U E B E RRY C A K E B A RS

56

WEEKEND

Pear & chocolate brownies

57

WEEKEND

SESAME TOFFEE COOKIES

¼ tsp baking powder 120g butter, softened 100g light brown soft sugar 50g granulated sugar 1 large egg 1 tsp vanilla extract 150g toffees, each cut into 6 pieces 40g sesame seeds

Makes 20 Takes 35 mins plus chilling and cooling Cost per cookie 16p

*

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

200g plain flour ½ tsp bicarbonate of soda

1 Combine the flour, bicarbonate of soda and baking powder with ½ tsp salt and set aside. In a separate bowl, beat the butter and sugars for 4-5 mins using an electric hand whisk until light and flufy. Add the egg and vanilla; whisk until combined.

2 Stir in the flour mixture using a wooden spoon until just combined. Fold through 100g tofee pieces, then cover and chill for 30 mins.

3 Pour the sesame seeds onto a plate. Using a tablespoon, scoop out spoonfuls of the dough and roll into 20 balls. Roll each ball through the sesame seeds. Sit the balls on lined baking sheets, leaving a 5cm space between each.

Press the remaining tofee pieces into the top of each ball and chill for 30 mins. Meanwhile, preheat the oven to gas 5, 190°C, fan 170°C. 4 Bake the cookies for 10-12 mins until the edges are lightly golden. Leave to cool completely on the trays, then carefully slide a knife underneath to release from the paper.

Store in an airtight container for 3-4 days at room temperature, or freeze for up to 3 months.

Defrost at room temperature for 30-60 mins*.

Each cookie contains Energy

674kJ 161kcal 8%

Fat

Saturates

Sugars

Salt

8g 4g 11g 0.3g 11% 21% 12% 5%

of the reference intake. See page 8.

Carbohydrate 20g Protein 2g Fibre 1g

GIVE ME MORE! Scan this QR code to find more batch-baking ideas, on Tesco Real Food.

58

New Year. Healthy Start.

Over 50% of UK adults have high cholesterol.* Start lowering yours today

Lower your cholesterol in just 2 to 3 weeks Plant stanol ester has been shown to lower cholesterol. High cholesterol is a risk factor in the development of coronary heart disease. The beneficial effect has been shown with daily intake of 1.5-3.0g plant stanols in 2 to 3 weeks, as part, of a healthy diet and lifestyle. Reference: British Heart Foundation UK Factsheet January 2025.

Available in the majority of larger stores.

Available in all larger stores.

Available at

Available at

Every pack Gives back

©2026 Mars or Affiliates.

For every pack of PEDIGREE® or WHISKAS® product you buy, we will make a donation* to help care for shelter pets *For every Pedigree® or Whiskas® product purchased from Tesco between 7th January 2026 and 3rd February 2026 inclusive, Mars Petcare UK will donate 1p to Battersea Dogs’ Home Limited which donates its profits to Battersea Dogs’ & Cats’ Home registered charity number 206394, to help care for shelter dogs and cats.

Full details available at uk.pedigree.com/everypackgivesback. Total donations are capped at £100,000+VAT across all participating UK retailers.

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TESCO BANK PROMOTION

New year

IDEAS

Calm your post-Christmas money worries and step into 2026 with confidence THE 50/30/20 RULE Try this simple approach to budgeting your income.

Allocate 50% of your earnings on needs, like mortgage or rent, utility bills and food; 20% on debt or savings; 30% on wants.

You can tweak these to suit your personal outgoings, for example upping the allocation for ‘needs’ and slimming down the spend on ‘wants’.

SEPARATE YOUR FUNDS Divide your money between accounts to help avoid overspending. Use the account your salary is paid into to cover direct debits and standing orders, and transfer money for everyday spending, like food and travel, into another account. Set up a separate savings account too, so you won’t be tempted to dip into those funds.

ILLUSTRATION AGENCY RUSH – NAZARIO GRAZIANO

LOOK AT YOUR ENERGY BILLS With energy prices rising, take a look at comparison websites to help find the best deal. You can make changes at home to get more bang for your buck too: make sure furniture isn’t blocking your radiators, add a dry towel to your tumble dryer load to speed up the drying time, switch lightbulbs to energy-saving LEDs, avoid leaving your tech on standby, and keep an eye on that thermostat!

TRY MOBILE BANKING APPS

Most banks have an ofcial app to help you manage your money. They can make it easier to keep track of spending and outgoings you might have forgotten, like that free trial you signed up for that’s now charging a fee. Tesco Bank’s Mobile Banking App helps you keep an eye on your money. Handy features mean you’ll get alerts when you spend and can block/unblock your card instantly if you see something suspicious.

GIVE ME MORE! Scan this QR code for budgeting tips from Tesco Bank and handy tools to help your money go further.

SAVE WITH TESCO BANK Join more than half a million customers already saving with Tesco Bank.

Whether you want to make deposits and withdrawals 24/7, put a lump sum away for a fixed term or enjoy tax-efcient savings, Tesco Bank has a range of savings accounts to suit you. Just search Tesco Bank Savings.

Eligibility criteria apply.

Tesco Stores Limited is an appointed representative of Barclays Bank UK PLC (trading as Tesco Bank), which is authorised by the Prudential Regulation Authority & regulated by the Financial Conduct Authority & the Prudential Regulation Authority. Tesco Stores acts as a credit broker, not a lender, and introduces customers exclusively to Barclays Bank UK PLC. Tesco Bank is a trading name of Barclays Bank UK PLC. Registered in England No. 9740322.

Registered Ofce: 1 Churchill Place, London, E14 5HP

61

£4.25

£3.50p Clubcard Price

AND INTO YOUR Y O LUNCH BOX

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EVERYDAY

5 £25 FOR

F ive pocket-friendly, reader-approved recipes for your family to enjoy midweek

Tried it, liked it Jayne lives in Oxfordshire with her two sons aged 16 and 18.

‘Both my boys have always been fussy eaters growing up. I’ve been trying to develop their tastebuds over the past couple of years by introducing new recipes, so this has been perfect for us.’

‘The meal plan made cooking from scratch with fresh ingredients easier’ GET INVOLVED Want to test one of our family dinner meal plans for four? Email tesco.mag@cedarcom.co.uk for your chance to get involved.

63

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EVERYDAY

C O W B OY B E A N S & S AU S AG E T R AY B A K E Serves 4 Takes 50 mins 3 large baking potatoes, cut into 2cm wedges 2 tbsp smoked paprika, plus ½ tsp 4 garlic cloves, crushed 1 tbsp vegetable oil 1 red onion, chopped 1 green pepper, deseeded and cut into 1cm chunks 420g tin baked beans in tomato sauce 400g tin plum tomatoes, chopped 1 low-salt vegetable stock cube, made up to 300ml 100g fresh greens, stem discarded, chopped 454g pack 50% reduced-fat pork sausages, pricked 6 tbsp low-fat natural yogurt 20g fresh flat-leaf parsley, finely chopped

1 Preheat the oven to gas 7, 220°C, fan 200°C. Toss the potatoes with 1 tbsp paprika, 1 crushed garlic clove and the vegetable oil on a baking tray until evenly coated.

Roast for 35-40 mins, tossing occasionally, until the potatoes are golden and crisp.

2 Meanwhile, in a separate roasting tray, mix the onion, pepper, baked beans, tomatoes, stock, greens, 1 tbsp paprika and 2½ garlic cloves until evenly combined. Top with the sausages and cook for 30 mins until golden and cooked through.

3 Mix the yogurt with the remaining garlic and ½ tsp paprika. Serve alongside the sausages and beans, sprinkled with parsley, and the potato wedges.

Each serving contains Energy

2189kJ 522kcal 26%

Fat

Saturates

Sugars

Salt

17g 5g 16g 2.3g 25% 27% 17% 38%

of the reference intake. See page 8.

Carbohydrate 57g Protein 29g Fibre 11g

‘I was impressed by how good reduced-fat sausages are’ 65

Let’s grow

th e f un with

Wake up your milk with the delicious taste of Nesquik ® Reg. Trademark of Société des Produits Nestlé S.A. Strawberries for illustrative purposes.

Available in the majority of larger stores.

Available at

EVERYDAY

C U RRI E D PA RS N I P & C A RRO T S O U P Serves 4 Takes 45 mins

K AT S U C H I C K E N B U RRI T O S Serves 4 freeze sauce only Takes 25 mins 12 frozen chicken dippers 100g long-grain rice 1 tbsp vegetable oil 1 onion, chopped 400g carrots, scrubbed, half fnely chopped, half coarsely grated 5cm piece fresh ginger, fnely chopped 2 large garlic cloves, fnely chopped 1 tbsp mild curry powder 1 low-salt vegetable stock cube, made up to 300ml 2 tbsp low-fat natural yogurt 4 wholemeal tortilla wraps 4 spring onions, sliced

1 Cook the chicken dippers and the rice to pack instructions.

2 Meanwhile, heat the oil in a saucepan over a medium heat, add the onion, chopped carrots, ginger, garlic and curry powder. Cover and cook for 5 mins, stirring occasionally, until starting to soften, then add the stock, re-cover and simmer for 12-15 mins more, stirring occasionally, until the carrots are tender. Blitz with a hand held blender until smooth, then blend in the yogurt until uniform.

3 Warm the wraps in the microwave on high for 20 secs to soften, then layer the rice, chicken, a drizzle of sauce, the grated carrots and spring onions down the middle of each wrap.

Fold both ends of the wrap over the filling and roll to wrap tightly.

Cut the burritos in half widthways and serve with the remaining sauce for dipping.

1 tbsp vegetable oil 2 onions, chopped 5cm piece fresh ginger, fnely chopped 2 tbsp mild curry powder 4 parsnips, scrubbed and cut into 1cm rounds 6 carrots, scrubbed and cut into 1cm rounds 1 baking potato, peeled and chopped 1 low-salt vegetable stock cube, made up to 1.5ltr 1 lemon, zested and juiced 260g pack naans 4 tbsp low-fat natural yogurt 10g fresh flat-leaf parsley, fnely chopped

1 Heat the oil in a saucepan over a medium heat. Add the onions and ginger, cover and cook for 8-10 mins, stirring every so often until softened. Stir through the curry powder, cook for 1 min until fragrant, then add the parsnips, carrots, potato and stock. Bring to the boil, cover and simmer for 20-25 mins until the vegetables are tender.

2 Blitz with a stick blender until smooth, then blend in the lemon zest and juice.

3 Meanwhile, heat the naans to pack instructions.

4 Divide the soup between bowls and swirl 1 tbsp yogurt into each.

Top with the parsley and some black pepper and serve with the warmed naans for dipping.

Each serving contains Energy

Fat

Saturates

2204kJ 524kcal 26%

11g 15%

2g 8%

Sugars

Salt

31g 1.0g 35% 16%

of the reference intake. See page 8.

Carbohydrate 84g Protein 13g Fibre 22g

‘I make a lot of soup and this was really lovely and zingy’

Each serving contains Energy

2228kJ 531kcal 27%

Fat

Saturates

Sugars

Salt

18g 3g 13g 1.5g 26% 17% 15% 25%

of the reference intake. See page 8.

Carbohydrate 68g Protein 17g Fibre 13g 1 of your 5-a-day; high in vitamin A

‘My boys enjoyed this very much and the katsu sauce was simple to make’ 67

G RE E N P E S T O S PAG H E T T I Serves 4 freeze pesto only Takes 15 mins

1 Cook the spaghetti to pack instructions. Drain, reserving a mugful of the cooking water, then return the pasta to the pan.

2 Meanwhile, heat the oil in a saucepan over a medium heat. Cook the spring onions for 2 mins, then add the greens, peas and 100ml water. Bring to the boil, cover and cook for 5-6 mins until bright green and softened, then spoon into a blender with the garlic and most of the basil leaves. Blitz until smooth, then blend with the lemon zest and juice.

3 Toss the pesto through the spaghetti, adding a splash of cooking water, if needed. Serve with the pecorino, reserved basil leaves and a crack of black pepper.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

1634kJ 387kcal 19%

7g 10%

2g 8%

5g 5%

0.3g 5%

of the reference intake. See page 8.

Carbohydrate 63g Protein 15g Fibre 7g Low in fat; source of fibre and protein

‘Blitzing plenty of veg into a pesto is a great idea’ 68

RECIPES CATE WALTON PHOTOGRAPHY TOM REGESTER FOOD STYLING LUCY O’REILLY PROP STYLING MAX ROBINSON

300g spaghetti 1 tbsp vegetable oil 3 spring onions, trimmed and thinly sliced 100g fresh greens, woody stem discarded, chopped 150g frozen peas 1 large garlic clove, fnely crushed 20g fresh basil, stalks fnely chopped, leaves picked ½ lemon, zested and juiced 20g grated pecorino

EVERYDAY

SHOPPING LIST

3

of your

5-a-day

P U T TA N E S C AST YLE FISH T R AY B A K E Serves 4 Takes 35 mins 1 red onion, thinly sliced 3 large garlic cloves, crushed 2 mixed peppers, deseeded and sliced 70g pack pitted black olives with sea salt 400g tin plum tomatoes, roughly chopped 4 frozen white fish fillets ¼ tsp smoked paprika ½ lemon, cut into 4 thin slices 200g long-grain rice 200g frozen peas 100g fresh greens, woody stem discarded, cut into 1cm strips 10g fresh basil, leaves picked

1 Preheat the oven to gas 7, 220°C, fan 200°C. Toss the onion, garlic, peppers, olives and tomatoes together in a roasting tray until evenly combined. Bake for 15 mins until piping hot.

Nestle the fish into the sauce, sprinkle over the paprika and top each fillet with a slice of lemon.

Bake for 15-18 mins until the fish has turned opaque and is starting to flake.

2 Meanwhile, cook the rice to pack instructions.

3 Boil the peas and greens for 5 mins, then drain.

Divide the rice among plates, sit the sauce and fish on top, then scatter over the basil leaves and serve with the peas and greens.

2 lemons 30g fresh basil 30g fresh flat-leaf parsley 1 large garlic bulb 10cm piece fresh ginger 2 red onions 3 onions 4-pack baking potatoes 600g pack Nightingale peppers 500g pack fresh greens 1kg pack carrots 100g bunch spring onions 4 parsnips 500g pot Creamfields low-fat natural yogurt 50g pack grated pecorino 454g pack 50% reduced-fat pork sausages 48g pot smoked paprika 80g pot mild curry powder 420g tin Stockwell & Co. baked beans in tomato sauce 2 x 400g tins Grower’s Harvest plum tomatoes 1kg Grower’s Harvest long-grain rice 70g pack pitted black olives with sea salt 500g Hearty Food Co. spaghetti 8-pack H. W. Nevill’s wholemeal tortilla wraps 260g pack plain naans 450g pack frozen battered chicken dippers 900g bag frozen Grower’s Harvest garden peas 520g pack frozen Bay Fishmongers white fish fillets

+ FROM YOUR STORECUPBOARD Vegetable oil, low-salt vegetable stock cubes

Each serving contains Energy

Fat

Saturates

1465kJ 346kcal 17%

5g 8%

1g 6%

Sugars

Salt

12g 0.6g 13% 11%

of the reference intake. See page 8.

Carbohydrate 50g Protein 21g Fibre 7g 3 of your 5-a-day; high in vitamin C

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

69

Every baby’s different.

Get the perfect bottle for your journey.

Accepted by 95% of babies*

You’ve got this. We’ve got you. *tommeetippee.com/verify

Available in the majority of larger stores.

Available at

HEALTH & WELLBEING

What the

?

health WORDS GEORGINA CROTHERS PHOTOGRAPHY GETTY IMAGES *Source: healthline.com/nutrition/cottage-cheese-is-super-healthy **Source: healthline.com/ nutrition/vegan-diet-benefits#get-more-nutrients †Source: healthline.com/health/what-is-the-5-4-3-2-1-grocery-shopping-method

Trends to try and the lowdown on what’s new in the world of wellbeing

D DIARY DATE: IT’S VEGANUARY January is the month of Veganuary – a one-month commitment to only eating a plant-based diet. You don’t have to go all in.

Give it a go by focusing on eating more whole, minimally processed plantbased foods – it could help you reach your 5-a-day and up your fibre intake**.

5, 4, 3, 2, 1…

Ever go to the supermarket

TREND ON TRIAL: COTTAGE CHEESE ICE CREAM

then don’t know what to

Cottage cheese is low in calories but high in protein*. For a quick sweet treat that packs in the protein, give this viral recipe a go. Blend cottage cheese with frozen berries and honey, pour into a container, then cover and freeze for at least 4 hours. Sweet cravings satisfied!

is designed to help you eat

buy? This shopping method a balanced diet throughout the week without having to think too much. As you’re wandering down the aisles, pick 5 vegetables, 4 fruits, 3 types of protein, 2 types of carbohydrates (such as wholegrains) and one treat to enjoy during the week.†

THE ‘DONE’ LIST

WHAT IS… THE NORDIC DIET? The Mediterranean diet’s cousin, the Nordic diet focuses on the local foods of Iceland, Norway, Sweden and Denmark, k such as berries, apples and pears, broccoli and cabbage, as well as oily fish and wholegrains like rye, oats and barley.

Do you feel like your ‘to-do’ list is neverending? Try noting down everything you’ve achieved that day on a ‘done’ list – you might be surprised how much you can accomplish in a day and feel more motivated to blitz through what’s still left ‘to do’.

71

Find your

zzZen

o you ever find yourself lying in bed unable to nod off, or waking up at 3am unable to go back to sleep? We’ve all been there. But for some of us, it’s a problem that persists. Insomnia, the difficulty of getting to – or staying – asleep, is thought to affect around one-in-three people in the UK*. Just as exercise and a balanced diet are important, getting enough sleep is essential for our physical health and mental health too (something lots of us struggle with when the January Blues hit). With the benefits of magnesium making headlines and many wellness influencers promoting evening rituals on socials, there’s more focus than ever on unwinding for a peaceful slumber. Our expert shares his advice for better sleep and acing a bedtime routine.

‘There’s a lot of stress around not getting good sleep. If we can reduce our anxiety around it, many of us might sleep better’

*

D

Source: nhsinform.scot/illnesses-and-conditions/mental-health/insomnia/

Sort out your sleep this new year with our expert guide to unwinding

72

HEALTH & WELLBEING

MEET THE EXPERT JAMES WILSON James Wilson, aka @thesleepgeek, is a sleep coach and educator.

Q

WHY DO SO MANY OF US HAVE PROBLEMS SLEEPING? ‘We often try to go straight from work to bed, when our cortisol and adrenaline levels are high. Or if you go to a late exercise class, or see something on socials that puts you in a bad mood, it’s not helping you relax and fall asleep.’

Q

**

*

Source: mentalhealth.org.uk/explore-mental-health/publications/sleep-matters-impact-sleep-health-and-wellbeing Source: healthline.com/health-news/why-poor-sleep-may-increase-heart-risk-in-women#What-we-can-take-awayfrom-this-study ***Source: healthline.com/nutrition/banana-before-bed †Source: whittington.nhs.uk/?c=46665

WHY IS GETTING GOOD SLEEP SO IMPORTANT FOR OUR HEALTH? ‘There are two main stages of sleep.

One is deep sleep, where we physically recover from the day. The other is

REM sleep, where we work through the emotions of the day and which may help us build up emotional resilience*. It’s normal to feel agitated if you’ve not had a good sleep. Poor sleep can also make it harder to eat healthily: research shows we tend to feel hungry more quickly, it takes us longer to feel full and we’re more likely to crave junk foods**.’

Q

ALL THIS TALK ABOUT MAGNESIUM; DOES IT HELP US SLEEP? ‘There’s still more research to be done but, as a practitioner, I’ve seen anecdotal evidence from people I’ve worked with that suggests magnesium may have a positive effect on sleep.

I’ve also found magnesium can help people who have active lives and are on their feet all day, and those who are restless and wake up a lot in the night. Some of my clients tell me

3

HOURS before bedtime should be the cut-off time for meals and exercise†.

they’ve found adding salts containing magnesium to their bath has helped their muscles relax.’

Q

WHAT ABOUT OTHER NUTRIENTS? ‘You may have heard of the trick of eating a banana before bed to help you sleep***. Bananas are a source of potassium, which is part of the process that produces tryptophan – an amino acid that is thought to help the body wind down. But again, more research is needed. Aim to eat a balanced diet full of whole foods, including leafy greens like spinach and kale, and pumpkin and chia seeds. These can contain magnesium that may help you reach your recommended intake.’

Q

IS IT POSSIBLE TO CHANGE MY SLEEPING PATTERN? ‘Not necessarily. There are two main sleep types – owls, who naturally stay up later, and larks, who naturally wake up earlier. It’s a spectrum and you tend to have a 90-minute window of falling asleep. If you’re an earlier type, your bedtime might be 9.30pm. If you feel more agitated, though, it might be 11pm before you nod off. It’s important not to be prescriptive about getting perfect sleep and allow for flexibility.’

‘Poor sleep can make it harder to eat healthily: we tend to feel hungry more quickly and are more likely to crave junk foods’

Q

IS THERE A DIFFERENCE IN SLEEP QUALITY BETWEEN MEN AND WOMEN? ‘Women tend to get less sleep during menstrual cycles because they may be too hot the week before and the week of their period. The menopause causes even more temperature fluctuations.

If that’s you, try a lighter duvet during your period or in menopause, and think about separate duvets for you and your partner. Also consider switching to a non-foam variety mattress, as foam can trap heat and may worsen night sweats.’

73

Clubcard price valid 10.12.2025 - 20.01.2026.

Clubcard/app required. While stocks last. Available in selected stores.

Available at

HEALTH & WELLBEING

Q

WHAT IF I CAN’T EAT EARLY IN THE EVENING?

***

*

Source: healthline.com/nutrition/peanut-butter-before-bed#health-benefits **Source: healthline.com/nutrition/10-tart-cherry-juice-benefits Source: benenden.co.uk/be-healthy/nutrition/the-best-and-worst-foods-for-sleep †Source: nhsinform.scot/illnesses-and-conditions/mental-health/insomnia/

If, for example, you get home late, avoid having a heavy meal (if you can) and instead turn to easy snacks to satisfy you. Try these ideas.

• Peanut butter on toast. Peanuts are a source of tryptophan, which may help you sleep*. Opt for a sugar-free peanut butter and use wholegrain bread rather than white.

• Cherries, especially tart cherries**, are a natural source of both melatonin and tryptophan. As a snack or in a juice, they could help promote sleep.

• Skinless turkey breast is a great source of protein, which contains tryptophan***.

• Almonds are also believed to promote melatonin*** , which could help regulate sleep cycles. Try it with our soothing smoothie recipe (right) to help you relax before bed.

BEDTIME SMOOTHIE Serves 2 Takes 5 mins plus soaking Cost per serve 16p

Put 1 tbsp chia seeds into a bowl and mix with 2 tbsp water; steep for 10 mins. Pour the soaked chia seeds, 200ml cool camomile tea, 1 small sliced banana, 20g oats, ¼ tsp ground cinnamon, 50ml almond drink and 50ml cold water into a blender. Blend until smooth. Serve with ice and top with ground cinnamon, if you like.

Each serving contains Energy

Fat

Saturates

399kJ 95kcal 5%

2g 3%

<1g 7.5g 0.5g 2% 8% 1%

Sugars

Salt

of the reference intake. See page 8.

Carbohydrate 15g Protein 3g Fibre 3g High in fibre; source of manganese

1 IN 3 PEOPLE in the UK is affected by insomnia†.

75

HEALTH & WELLBEING

‘I used to wake up two to three times in the night, between 2am and 5am, getting around five to six hours sleep altogether.

It really affected me during the day, as the lack of sleep was making me cranky and unmotivated. Following expert advice, I stopped using my

‘Following expert advice, I stopped using my phone after 9.30pm, at which time it goes into Do Not Disturb mode’

JAMES’S TIPS FOR A BETTER BEDTIME ROUTINE • Set a target bedtime based on whether you’re a night owl or early riser and stick to it as best you can.

• Have a bath or shower before bed to help drop your core temperature, and get dressed for bed to signal the start of your wind-down routine.

• Do or watch something that relaxes you. What you watch on your device can have as much of an impact as the blue light it gives off – so go for something funny or calming. If you’re still struggling to sleep, avoid screen time altogether before bed to see if that helps.

• Wake up at a consistent time. Limit yourself to a maximum of an hour and a half lie-in on your days off.

DO NOT DISTURB ON

PERSONAL

WORK

76 SLEEP

• Get light exposure soon after waking up.

Light boxes can help during winter to help differentiate morning and nighttime.

• Three hours before your bedtime should be the cut-off point for exercising or eating a heavy meal. If you eat dinner or exercise too close to bedtime, your body thinks you want to be awake.

WORDS GEORGINA CROTHERS RECIPE MIRIAM NICE PHOTOGRAPHY KRIS KIRKHAM, GETTY IMAGES FOOD STYLING MIMA SINCLAIRE PROP STYLING MAX ROBINSON

ADVICE IN ACTION After a period of waking up consistently during the night, Emma Webster, an account manager from London, changed her bedtime routine.

phone after 9.30pm, at which time it goes into black-andwhite and Do Not Disturb mode. Instead, I started to shower before bed and read my book. I also put up blackout blinds in my bedroom and aimed not to eat or drink anything for the two hours before going to bed.

‘After about a week my sleep started to improve. I’m a light sleeper, so the blinds were a game-changer. I’m not perfect – I do sometimes bring my phone to bed – but I generally now get about seven-and-ahalf hours sleep without waking. My mood has improved, I feel motivated and I can get through the day normally.’

Available at

DYLON DETERGENT RENEWS FADED BACK TO FABULOUS E OR F E

0

W

AS

HES

B

CLEANS & RENEWS WITH EVERY WASH*

*

E AFT

R

1

**VISIT DYLON.CO.UK FOR MORE INFORMATION

Available in larger stores.

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SHOPPING

Feeling

plush Add soft accessories and calming fragrances to your resolution list

N

ot everyone relishes the ‘new year, new you’ mindset, but there is something to be said for brushing off the tinsel and reclaiming your space. A calmer, less cluttered home has ‘January joy’ written all over it. Start with your bedroom and set your agenda for a good night’s sleep with fresh bedding in warm shades, layered with accessories in inviting textures. A gingercoloured accent cushion creates a focal 79

Treat yourself to soft bedding accessories in complementary colours

80

SHOPPING

point, while a reversible duvet cover set means more style for your spend.

Give your senses a treat with gorgeous fragrances that’ll add the finishing touch to a tranquil setting and create a home spa experience. Both the F&F Home Santal luxury room spray and candle have notes of rich sandalwood, amber and sea salt. Pair them together for deep relaxation and a space that’ll help you feel calm, cosy and collected.

Lift your mood with a favourite fragrance or framed picture teamed with seasonal stems

Left Mango Wood Side Table, £40; White Boucle Table Lamp, £18; Natural Reversible King Duvet Set, £14; Ginger Cotton Velvet Cushion 45cm x 45cm, £8; Cream Cotton Velvet Cushion 45cm x 45cm, £8.

Previous page Cream Boucle Cushion 45cm x 45cm, £10.

All F&F Home All items available in selected stores

Above F&F Home Classic Santal Room Spray, £6; F&F Home Classic Santal Scented Candle 230g, £8.50; Bayswood Artificial Trailing in Reactive Pot, £10 Left F&F Home Smokey Amber Vase, £7; F&F Home Mango Wood Photo Frame, £10 All items available in selected stores

81

Remove Magenta border before exporting PDF

A TePe brush can clean the 40% of your teeth that regular brushing can’t reach.

It’s the little habit that lasts a lifetime, recommended by 94% of UK dental hygienists*.

tepe.com/uk A mandatory full-stop must be added to the end of the availability statement

*Survey of 201 dental hygienists in the UK, Ipsos, (2019)

Stock Available availability in the majority statement of larger goes here. stores.

Available at

HEALTH & WELLBEING

HYDRATION STATION From vitamin boosters to soothing elixirs, here’s our quick take on the functional drinks takeover

83

Dilu te w ith

fi z zy

w

Makes 15 x 60ml shots Takes 20 mins Cost per shot 19p

Scrub 250g fresh ginger and dice into 1cm pieces.

Put it in a blender with 700ml fresh apple juice.

Blend for 2-4 mins until it’s as smooth as possible.

You may need to do this in 2 batches. Strain through a sieve, using the back of a spoon to push through as much liquid as possible. Discard the leftover solids. Transfer to a clean bottle**. The shots will keep in the fridge for up to 24 hrs; or freeze in ice-cube trays (defrost at room temperature for about 2 hrs, or overnight in the fridge). The shots will separate over time; stir or shake before serving.

Each 60ml shot contains Energy

Fat

Saturates

Sugars

Salt

127kJ 30kcal 2%

0g 0%

0g 0%

6g 6%

0g 0%

of the reference intake. See page 8.

Carbohydrate 7g Protein 0g Fibre 1g Source of vitamin C, which supports the normal function of the immune system

84

**

HOMEMADE GINGER SHOTS

*

ombucha has gone mainstream, while magnesium drinks are becoming the new way to unwind. It’s a sign of the times; alcohol consumption is falling, particularly among Gen Zers.

In fact, more than a third of adults aged 18-24 don’t drink alcohol at all*. The result?

It’s opening up a world of possibilities when it comes to alcohol-free drinks, with a focus on wellbeing and the ‘functional drinks’ trend. From vitaminboost shots to a soothing tea, get in on the act and have a go at these easy recipes.

Source: portmangroup.org.uk/yougov-survey-shows-rise-in-popularity-of-low-and-no-alcohol-alternatives-with-young-adults-now-the-biggest-consumers/ To sterilise a glass jar or bottle, wash in hot, soapy water and rinse. Dry in the oven for 15-20 mins at gas 1, 140°C, fan 120°C. Boil the lids for 10 mins, then leave to dry

r ate

K

SLUG HEALTH & WELLBEING

B E E T RO O T & T U RM E RI C S H O T S Makes 4 x 50ml shots Takes 15 mins Cost per shot 26p

Peel and chop 1 lemon and 1 orange. Pick out any obvious pips, then put in a juicer with 1 fresh beetroot, peeled and chopped, and 1 small piece peeled turmeric (ginger would also work well).

If you don’t have a juicer, use a blender, then pass the mixture through a fine sieve. Juice or blend until smooth, then store in sterilised bottles or containers**. The shots will keep in the fridge for up to 3 days.

Each 50ml shot contains Energy

Fat

Saturates

Sugars

89kJ 21kcal 1%

0g 0%

<1g 1%

3g <0.1g 3% 1%

Salt

of the reference intake. See page 8.

Carbohydrate 4g Protein 1g Fibre 1g High in vitamin C, which supports the normal function of the immune system

in m a t i v Vibrant

C

er t s o bo

85

HEALTH & WELLBEING

SHOP THE TREND

FENNEL & CINNAMON TEA Serves 2 Takes 10 mins Cost per serve 53p

Core and slice 1 ripe pear and put into a saucepan, reserving 2 slices. Add 2 tsp fennel seeds, 500ml water and 1 small cinnamon stick. Bring to a simmer and simmer gently for 5 mins. Strain into heatproof mugs and garnish with the reserved pear to serve.

Immune with Vitamin C 20 Tea Bags 40g, £1.90 (£4.75/100g)

Each serving contains Energy

Fat

Saturates

166kJ 39kcal 2%

<1g 1%

0g 0%

Sugars

Salt

6g <0.1g 6% 1%

Relax with Camomile 20 Tea Bags 40g, £1.75 (£4.38/100g)

Soothing post-din

ip

ner s

Metabolism with Zinc 20 Tea Bags 40g, £1.75 (£4.38/100g)

Gut Sense Kefir Plain Drink 750ml, £2.90 (39p/100ml); Gut Sense Kefir Raspberry Drink 750ml, £2.90 (39p/100ml)

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WORDS GEORGINA CROTHERS RECIPES MIRIAM NICE, NANCY ANNE HARBORD PHOTOGRAPHY TOBY SCOTT, DAN JONES FOOD STYLING ELLA TARN, JENNY WHITE PROP STYLING DAVINA MAJI, LUIS PERAL

of the reference intake. See page 8.

Carbohydrate 7g Protein 1g Fibre 4g Free from saturated fat; low in sugar

Delicious

FRU I TY

gumm es for KIDS!

CHEWYVITES.COM Available in larger stores.

Available at

SLUG

AND

GO

Herby egg & roasted tomato sandwiches

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Need something speedy and satisfying for busy mornings?

Try fuelling your commute with these prep-ahead breakfasts

Pac

tein o r p h t ked wi

RECIPES XXXXXXXXXXXXXX PHOTOGRAPHY XXXXXXXXXXXXXX FOOD STYLING XXXXXXXXXXXXXX PROP STYLING XXXXXXXXXXXXXX

GRAB

EVERYDAY

H E RBY E G G & ROA S T E D T O M AT O SANDWICHES Makes 4 Takes 50 mins Cost per sandwich £1.12 300g pack cherry tomatoes 4 garlic cloves, skin on and lightly crushed 1 tbsp olive oil 2g fresh basil, chopped

6 eggs 100g fat-free cottage cheese 50g spinach, fnely chopped 2g fresh parsley, fnely chopped 3g fresh dill, fnely chopped 5g salted butter, softened 4 English muffins, halved

1 Preheat the oven to gas 6, 200°C, fan 180°C. Toss the tomatoes, garlic and ½ tbsp oil in a baking dish and season well. Bake for 35-40 mins until the tomatoes have softened and released enough juice to become jammy, then stir through the basil.

Squeeze the cooked garlic cloves from their skins; set aside to cool.

2 Meanwhile, lightly grease a baking dish (roughly 30 x 18cm) with the remaining oil. Whisk the eggs, cottage cheese, spinach and herbs together in a bowl. Season, then pour into the prepared dish and bake for 12-15 mins alongside the tomatoes. Leave the herby egg to cool before slicing into 8 pieces.

3 Mash the garlic with the butter until well combined. Lightly toast the mufns and spread each cut side with a little garlic butter.

4 Divide the herby egg between the bottoms of each mufn, then spoon over a quarter of the tomatoes before sandwiching with the mufn top. Wrap each mufn in a layer of foil if planning to warm in the oven, or baking paper if planning to microwave.

5 Store the wrapped sandwiches in the fridge for up to 4 days. Microwave in baking paper for 1-2 mins on high until piping hot. Alternatively, reheat in the oven at gas 6, 200°C, fan 180°C, still wrapped in foil, for 15-20 mins until piping hot throughout.

M AT C H A O V E RN I G H T OAT S Serves 4 Takes 5 mins plus overnight chilling Cost per serve £1.43 1 tbsp matcha powder 400ml milk 200g porridge oats 100g 0% fat natural yogurt 2 tbsp clear honey, plus extra (optional) 1 mango, peeled, destoned and sliced 150g pack raspberries

The night before you want to eat the oats, whisk the matcha powder in a bowl with 1 tbsp milk until smooth. Add all the remaining ingredients, except the fruit, and stir until well combined. Cover and store in the fridge overnight. Divide into containers or bowls and top with the fruit and an extra drizzle of honey, if you like. The oats will keep for 4 days covered in the fridge.

Each serving contains Energy

Fat

Saturates

1343kJ 319kcal 16%

6g 9%

2g 22g 0.2g 10% 24% 3%

Sugars

Salt

of the reference intake. See page 8.

Carbohydrate 51g Protein 12g Fibre 6g 1 of your 5-a-day; source of fibre

Energy

1552kJ 369kcal 18%

Saturates

Sugars

Salt

14g 4g 20% 19%

Fat

8g 8%

1.1g 18%

of the reference intake. See page 8.

Carbohydrate 35g Protein 23g Fibre 4g 1 of your 5-a-day; high in protein

per

Each sandwich contains

a e h ec d a Matcha m

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SLUG EVERYDAY

Makes 12 Takes 45 mins plus cooling Cost per muffin 37p 200g plain flour 1 tsp baking powder 1 tsp bicarbonate of soda 1 tsp ground cinnamon 3 large ripe bananas, mashed

85g baking spread, melted and cooled slightly 100g dark brown soft sugar 1 large egg 1 tsp vanilla extract 2 tbsp whole milk 3 tbsp maple syrup 100g pecans, most chopped 2 tbsp mixed seeds

RECIPES ELLA TARN, MIMA SINCLAIR PHOTOGRAPHY KRIS KIRKHAM FOOD STYLING MIMA SINCLAIR PROP STYLING MAX ROBINSON

1 Preheat the oven to gas 4, 180°C, fan 160°C. Line a 12-hole muffin tray with paper cases. In a bowl, mix the flour, baking powder, bicarbonate of soda, cinnamon and ½ tsp salt until well combined.

2 Put the bananas, baking spread, sugar, egg, vanilla extract and milk in a separate bowl. Beat with an electric hand whisk until well combined.

3 Pour the dry ingredients into the wet ingredients and beat again on a medium speed until just combined. Fold through the maple syrup and 75g chopped pecans, then spoon into the paper cases.

4 Scatter over the remaining whole and chopped pecans and sprinkle with the mixed seeds. Bake for 20-25 mins until risen and a cocktail stick inserted into the centre comes out clean.

5 Leave to cool for 5 mins in the tin, then carefully transfer to a wire rack to cool completely.

Store in an airtight container at room temperature for 2-3 days or for up to a week in the fridge.

Each muffin contains Energy

1049kJ 251kcal 13%

Fat

Saturates

Sugars

Salt

12g 2g 17g 0.7g 18% 10% 18% 11%

of the reference intake. See page 8.

Carbohydrate 30g Protein 4g Fibre 2g High in unsaturated fat; source of vitamin D

GIVE ME MORE! Scan this QR code to find more breakfast recipes, on Tesco Real Food.

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RECIPES XXXXXXXXXXXXXX PHOTOGRAPHY XXXXXXXXXXXXXX FOOD STYLING XXXXXXXXXXXXXX PROP STYLING XXXXXXXXXXXXXX

MAPLE, BANANA & P E C A N B RE A K FA S T MUFFINS

WITH

ESSENTIAL** NUTRIENTS

*Alpro Greek Style Plain contains 5 essential nutrients: Calcium, Protein, Vitamins B12, D2, B6. **Calcium contributes to the maintenance of normal bones. A varied diet and a healthy lifestyle are recommended for good health.

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£1 Clubcard Price

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HEALTH & WELLBEING

fibremaxxing The truth about…

Dietitian Catherine Rabess reveals why this fibre-boosting trend isn’t just a fad

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HEALTH & WELLBEING

Catherine Rabess is a registered gut health dietitian and author of The 30 Plan.

CATHERINE’S FAVE FIBRE BUYS

Q

WHAT EXACTLY IS ‘FIBREMAXXING’?

‘Gut health has been in the headlines for a while now, and that’s where fibremaxxing has come from. It’s all about maximising how much fibre you can get into each meal. There are a few sub-trends off the back of it, like trying to get 10g of fibre into each of your three meals a day to meet the 30g fibre recommendation. It’s also about looking at ways to include high-fibre foods in your diet.’

BUTTER BEANS Toast in the air-fryer with paprika for a snack.

Tinned Tesco Butter Beans contain 5.9g fibre per 100g.

POPCORN Swap a sweet treat for a portion of popcorn. Tesco Salted Popcorn contains 8.7g fibre per 100g.

Q

WHY SHOULD I TRY TO EAT MORE FIBRE? ‘While the science is still at an early stage, fibre is known to have incredible benefits for our gut health. It feeds the healthy microbes in our gut that help it carry out key bodily functions like regulating hormones and inflammation, which can have an impact on our mood and skin, as well as the all-important immune function. It may also help reduce the risk of some diseases. There are many types of microorganisms in our gut, from viruses to bacteria, so it’s about creating a balance that works in our favour with the good bacteria having more dominance. For this to happen, our gut needs plenty of fibre.’

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RASPBERRIES Enjoy as a snack or a breakfast topper.

Raspberries contain 3.7g fibre per 100g.

GRAIN POUCHES Pop in the microwave to up the fibre content in green salads.

Tesco Seasoned Mixed Grains contain 3.3g fibre per 100g.

CHIA SEEDS Mix into yogurt and chill overnight for a higher-fibre pudding. Tesco Chia Seeds contain 33.8g fibre per 100g.

WHAT SHOULD I KEEP IN MIND WHEN UPPING MY FIBRE INTAKE? ‘If you introduce too much fibre too quickly, it can lead to a change of bowel habit and it might make bloating worse. So it’s important to add fibre gradually. Try introducing one new high-fibre food every couple of days. For example, add a tablespoon of chia seeds to your breakfast to start with and see how you get on.

Hydration is also really important – you should not up your fibre intake without upping your fluid intake. Aim for at least six to eight glasses of fluid every day. If you’re not into plain water, add a dash of sugar-free squash or fresh lemon or mint.

Herbal teas also count towards your fluid intake.’

Q

HOW MUCH FIBRE SHOULD I TRY TO EAT EVERY DAY? ‘Adults should be aiming for 30g fibre a day as a minimum. But you don’t need to become obsessed by it. Try to break it up into meals so that it’s more manageable. It could be as simple as swapping your snacks and going for popcorn over crisps, for example. Aim for at least two portions of veg each with your lunch and dinner. Green salads often don’t have much fibre, so add radishes or even a grain like quinoa.’

GIVE ME MORE! Scan this QR code to find high-fibre meals, on Tesco Real Food.

WORDS AND INTERVIEW GEORGINA CROTHERS PHOTOGRAPHY TOBY SCOTT, MOWIE KAY FOOD STYLING ELLA TARN, MIMA SINCLAIR PROP STYLING DAVINA MAJI, JENNY IGGLEDEN

Q

Use straight from the fridge Available in majority of larger stores.

Available at

TOO GOOD to waste Save money, reduce waste and give leftovers a new lease of life and added USE IT UP nnote creaminess. c

Speedyy iideas deas for leftover ingredients LEMONGRASS, from some of the p18 recipes in this issue Punchy and

BIRD EYE CHILLI, p18

Small but powerful, these red and green chillies pack a punch.

Pickle them by heating 200ml white wine vinegar and 200ml water in a saucepan with 50g sugar and 1 tbsp salt until the salt and sugar have dissolved.

Pour over sliced chillies in a sterilised jar*. Cool, then transfer to the fridge for up to two weeks.

PECORINO, p50

Blitz this tangy, hard sheep’s cheese with basil, pine nuts, lemon zest, garlic and olive oil for a speedy pesto; perfect for tossing through pasta or drizzling over salads. Don’t throw away the rind either; add it to a Bolognese sauce or risotto for a rich, salty

96

aromatic, lemongrass is commonly used in south-east Asian cooking. Bash the thickest part of the stalk with a rolling pin to release the flavours before adding to stocks, broths and soups.

For something a bit different, halve the stalks lengthways and use as a trivet for roasting fish, so the flavours infuse through the fish as it cooks and creates a fragrant sauce.

ROLLED OATS, p27

Toss the oats with whole nuts, seeds, a little oil and honey until you get a thick sticky mixture, then bake in the oven in a flat layer until dry and golden. Wait until cool, then break up into small clumps for your own granola.

OYSTER SAUCE, p44

Thick, sticky, sweet and packed with umami flavours, this savoury sauce is a staple in lots of Asian cuisines, including Chinese and Thai.

Use it as a sauce for stir-fries, combined with soy sauce and ssesame oil, or as part of a marinade p ffor chicken thighs or pork belly.

FRESH CUSTARD, p29

Enjoy nostalgic custard flavours in an ice cream. Churn in an ice cream maker, or if you don’t have one, freeze in a container, then blitz in a food processor until smooth, before returning to the freezer.

WORDS IMOGEN HOPE PHOTOGRAPHY DAN JONES FOOD STYLING EMMA JANE FROST PROP STYLING MORAG FARQUHAR *To sterilise glass jars, wash in hot, soapy water and rinse well. Dry in the oven for 15-20 mins at gas 1, 140°C, fan 120°C until hot and completely dry. Boil metal lids and rubber seals for 10 mins, then leave to dry **Source: patient.info/news-and-features/9-benefits-of-chia-seeds-and-when-theyre-not-safe

CHIA SEEDS, p75

These small seeds are a rich source of omega-3 fatty acids and fibre**.

Mix a couple of tablespoons of the seeds with 150ml of yyour favourite milk and a drizzle of honey for sweetness. Leave them to sit in the fridge overnight, then enjoy topped with chopped fruit or mixed seeds for a filling breakfast.

KNOW-HOW

FRIDGE-RAID FEASTS Warm and filling, burritos make the ultimate weeknight dinner

How to…

MAKE YOUR OWN STOCK

Boost the favours of stews or soups with your own stock

SAVE Making stock means repurposing food scraps that would otherwise get binned. Think fish heads, chicken bones, onion skin and carrot peelings. For meat and fish stocks, you want bones to give the stock that jelly-like texture, but you can also stick to the veggies, if you prefer.

FREEZE Use a little and often approach when it comes to stock. Roasting a chicken? Once you’ve stripped the meat from the carcass, put the bones in the freezer to save until you have more. Keep a freezer bag for vegetable scraps so you can add to it every time you cook and keep it until you’re ready to make your stock.

SIMMER

1

Fry leftover shredded beef or roast chicken with ground coriander, cumin and onions.

Vegetables also make a great base: try peppers, onions and sweetcorn cooked with tomato purée and spices.

2

Fill your burrito with rice or tinned beans. Leftover rice works well, just make sure you’re reheating it until piping hot before filling your burrito. Toss with the meat or veggies to soak up some of the sauce.

3

When topping your burrito, the classic combo is soured cream, guacamole and salsa, and don’t forget to add some shredded cheese. Wrap your fillings in a tortilla and toast the outsides in a frying pan, if you like.

Ready to make your stock?

Put your veg and meat or fish of choice, if using, in a large pot with peppercorns and bay leaves. Fill with cold water until it’s just covered, then bring to a simmer. Allow your stock to simmer away for a couple of hours, strain and return to the heat to keep simmering for another hour until reduced.

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

97

WEEKEND

Treat week the

Makes 20 Takes 30 mins plus chilling Cost per sausage roll 22p GET AHEAD The sausage rolls can be frozen before baking.

Simply cook from frozen for 5-10 mins longer until piping hot throughout.

Mix 200g haggis, 200g sausage meat, 2 tsp English mustard and 2 tsp fresh thyme leaves in a bowl to combine. Lightly dust a surface with plain flour, then unroll a 320g pack reduced-fat puff pastry and cut in half lengthways. Divide the filling into two and, on top of the pastry, mould each half into a sausage shape, the same length as the

pastry. Brush the borders with a little beaten egg and fold the pastry over the meat to encase it, then use a fork to crimp the edges together. Brush the rolls with more beaten egg, sprinkle with 1 tsp nigella seeds and a pinch of sea salt, and chill for 20 mins. Preheat the oven to gas 6, 200°C, fan 180°C. Cut the rolls into 3.5cm lengths, then transfer to 1-2 lined baking trays, spacing apart. Bake for 20 mins until golden and cooked through.

Serve with a dollop of tomato chutney, if you like.

Each sausage roll contains Energy

Fat

Saturates

Sugars

Salt

392kJ 94kcal 5%

5g 8%

2g 12%

0g 0%

0.4g 6%

of the reference intake. See page 8.

Carbohydrate 8g Protein 3g Fibre 2g

RECIPE EMILY JONZEN PHOTOGRAPHY GARETH MORGANS FOOD STYLING LUCY O’REILLY PROP STYLING JENNY IGGLEDEN

Sausage rolls – but made for Burns Night with a haggis twist

H AG G I S S AU S AG E RO L L S

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Cava Spain’s original stylish sparkler, crafted using traditional techniques with its own trio of native grapes.

Available in the majority of stores.

Available at