M AY 2 0 1 9
Maple-bacon buttermilk scones
BANK HOLIDAY SPECIAL
Here’s to the weekend! B k Bakes, b burgers and d family f il feasts for fun on a budget
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If there’s one thing that makes our Bank Holidays great, it’s the sense of spontaneity
For more information about responsible drinking, visit www.drinkaware.co.uk
that comes with an extra day off. Suddenly everyone’s bundling into the car to visit that seaside town that isn’t so far away after all, and the friend who never cooks has invited you all over for lunch. Brilliant! Spontaneity, though, doesn’t have to be expensive. In fact, this issue is all about saving you a little bit of money here and there, so you can enjoy yourselves without worrying. If entertaining at home is your thing, check out the budgetfriendly feast for under £12 on p31. It features some very-easy-to-make Bakewell doughnuts; simply buy the doughnuts then personalise them with homemade fillings and toppings. If you prefer something savoury, the buttermilk scones on our cover (recipe on p47) are gorgeous loaded with cheese and tomato chutney. Just the thing to take to a gathering.
Join the conversation Tesco magazine, Cedar Communications, 85 Strand, London WC2R 0DW firstname.lastname@example.org twitter.com/tesco facebook.com/tesco Visit soundcloud.com/tesco-magazine, for an audio version of selected features For enquiries relating to Tesco, please contact Tesco Customer Services on 0800 505555 or email email@example.com
And for those of you who love a day trip, our feature on p85 is packed with clever tips and ideas for maxing out on fun and still keeping the costs down. Finally, next time you’re in store, take a little detour down the F&F aisle. There are some great pieces perfect for updating your holiday wardrobe for less – including the lovely swimsuit on p94. However you spend your Bank Holiday, have a great time!
Lauren Rose-Smith, EDITOR
The team EDITORIAL Editor Lauren Rose-Smith Deputy editor Jo Wooderson Food editor Elli Donajgrodzki Chief sub editor Art Young Deputy chief sub editor Rob Goodway Senior sub editor Jenny Wackett Writer Bryony Bowie ART Art director Nina Brennan Senior art editor Alexandra Whitfield Senior designer Sarah Prescott Designer Jade Bright Junior designer Freddie Stewart Creative solutions editor Alison Fordy Creative solutions art editor Melanie Robinson-White CONTENT AND PUBLISHING Content director Caroline Gosney Head of food Jenny McIvor Group managing editor Kate Best Group art director Iona Newton Account director Emma Ferguson Account manager Renée Lo Account executive Saadia Osman PRODUCTION Production director Vanessa Salter Production manager Deborah Homden CEDAR COMMUNICATIONS CEO Clare Broadbent Managing director Christina da Silva Creative director Stuart Purcell Digital director Robin Barnes Acting business development director Derek Harbinson Financial director Jane Moffett WITH THANKS TO Nina Christopher, Liz Honour, Lisa Kebell, Rachel Linstead TESCO Head of content Al Berry Publishing manager Cintia Welch ADVERTISING SALES dunnhumby Ltd Campaign management lead Susan Leydon-Hargreaves Campaign managers Lucy Alborough, Christopher Kent. For all Tesco magazine advertising enquiries, please contact firstname.lastname@example.org.
Enjoy the warmer weather with an easy cocktail. Visit tesco.com/realfood for some great ideas.
GL MO T
EE WI TH
Nielsen Off Trade MAT Volume, 03.11.18. CGA On Trade MAT Volume, 08.09.18.
*18+, UK only. 120,000 glasses available. Promotional packs and glasses subject to availability. Promotion opens 06.05.19 and closing date to claim is 09.08.19 or until all glasses have been claimed whichever is the sooner. Max. 1 glass per person. Compatible device, internet and valid email address required. To claim, purchase a promotional pack of CARLING lager, download the ‘Carling Tap’ App, scan the CARLING logo on can in pack and receive your glass by post within 28 days. Full Ts and Cs apply – see carling.com/terms for details.
FOOD 8 OUR RECIPES Every recipe in this issue at a glance
18 BUMP UP THE VEG A new way to help you reduce your meat intake
19 CHAMPION TASTE Why Tesco is winning all the Free From awards…
COVER RECIPE ELLA TARN COVER PHOTOGRAPHY TOBY SCOTT FOOD STYLING BIANCA NICE PROP STYLING JENNY IGGLEDEN
21 TOMATO CARBONARA
52 LIVING ON THE VEG
10 JOIN THE CONVERSATION
Derek Sarno reveals his hero vegan ingredients
Pics, posts and emails
55 SPRING LASAGNE
New things to eat, try and buy in May
Packed with loads of cheese and green veg
13 THIS MONTH
57 HERE’S TO DAYS OFF
79 5 WAYS TO ADD COLOUR TO YOUR GARDEN
Say cheers with a beer
Brighten up your space
85 HOORAY FOR MAY
Try our seasonal version of the Italian favourite
Good value and easy to make: moules frites
Max your fun with free days out and more
25 IN SEASON
61 EVERYDAY EASY
Great dishes that use produce at its best
Family-friendly dinners that cost £4 or less
90 INTRODUCING THE FULL BODY ‘FACIAL’
31 FEED A CROWD FOR LESS
69 DINNER FOR TWO Meals made in 15 minutes
Fabulous Bank Holiday entertaining on a budget
73 5 INGREDIENT
39 KEEP IT SIMPLE
Fuss-free dinners using a handful of ingredients
Jamie Oliver’s quick and easy tomato pasta
75 USE IT ALL
44 MAKE THE MOST OF MILK
Brilliant ways to help avoid wasted tomatoes
Get the best out of this everyday ingredient
49 FOCUS ON SALAD
Celebrate the long weekend with a towering cheeseburger
Our handy guide to leaves
Win a box of treats, p102
Time to treat yourself to some top-to-toe TLC
94 JUST ADD SUNSHINE Be prepared, with F&F holiday essentials
96 ON YOUR MARKS, GET SET… SLOW DOWN Tips on winding down
99 ASK THE EXPERT
Brighten up your garden with our colourful suggestions, p79
Are you ready for some sun? p94
The benefits of walking
100 SUMMER SAVERS Enjoy holidays without blowing your budget
102 THE ME-TIME BOX Win one of 10 boxes of treats for your hair
103 HEALTH MATTERS Take control of your health with Tesco, Diabetes UK and the British Heart Foundation
104 PRIZE DRAW Win a family holiday to sunny Fuerteventura
This cheesy, veg-loaded lasagne, p55, is super for spring
Tesco magazine is published 10 times a year for Tesco by Cedar Communications Ltd. All magazine enquiries should be addressed to Cedar Communications Ltd. Cedar believes in the highest standards in journalistic integrity. Please email email@example.com with any comments or complaints. Tesco magazine does not accept unsolicited contributions. Editorial opinions expressed in this magazine are not necessarily those of Tesco or Cedar, and the companies do not accept responsibility for the advertising contents. All products subject to availability in selected stores while stocks last. All prices and information correct at time of going to press but subject to change. Prices quoted exclude Express and some Metro stores, ROI, NI and IOM. Online prices may vary from those in store, and delivery charges apply. In certain circumstances it may be necessary to withdraw products without prior notice. Alcohol available to over-18s only.
Get cooking All the re cipes in this issue
62 Starters, snacks, sides & sauces
Asparagus & chorizo skewers 28 Beef tomato bruschetta 75 Blue cheese dressing 51 Bread & tomato soup 40 Charred tomato dip 27 Maple-bacon buttermilk scones 47 Tahini dressing 51 Tomato & basil salad 40 Tomato salsa 40 Vinaigrette dressing 51
Meat & Poultry
Baked chorizo & spring greens risotto 63 Cheat’s white pizzas 70 Cheese & pickle burgers 106 Chicken pasta salad 22 Griddled steak & charred Little Gem sarnies 70 Ham & Jersey Royal salad 29 8
Lemon & garlic chicken strips with broccoli slaw 65 Roasted pepper & chicken salad with coronation dressing 34 Sausage & tomato frittata 62 Spicy sausage ragu 22 Tomato carbonara 22
Fish & seafood
Cherry tomato puttanesca 75 Classic moules frites 58 Crispy prawn tacos 73 Italian-style stuffed peppers 25 Mexican-style mackerel & rice 66 Salmon & spring onion fishcakes 26 Sicilian-style sardine spaghetti 17 Smoked kipper pâté with Melba toasts 32 Spicy sardine fishcakes 17 Vietnamese-style crab & noodle salad 70 Warm mackerel & beetroot salad 17
12-minute spaghetti 40 Cauliflower pasta 22 Four-cheese & spring vegetable lasagne 55 Griddled polenta with lemon kale & mushrooms 64 Ploughmanâ€™s tart 32 Vegan salad bowls 73 Warm halloumi grain salad 70
Bakewell doughnuts 36 Condensed milk & coffee panna cottas 46 Three-milk cake 46
Recipes marked can be frozen for up to 3 months (unless otherwise stated); always wrap appropriately. Defrost and heat thoroughly before eating. Never refreeze food that has already been frozen, including raw and cooked ingredients such as meat, fish and poultry. All poultry should be cooked thoroughly until the juices run clear. For tips on protecting yourself and your family when preparing raw meat and poultry, visit the Food Safety page at tesco.com/realfood. Recipes marked are meat- and fish-free. Recipes marked use no animal products, including meat, fish, eggs use no milk-containing ingredients. Recipes marked use no and dairy. Recipes marked gluten-containing ingredients. Product ingredients are subject to change â€“ please always check the pack carefully to ensure they meet your requirements, especially if you have an allergy. If you are allergic to nuts, always check ingredients are nut-free. Cost per serve is an estimate calculated by adding up the online cost of the ingredients at the time of going to press and dividing by the number of servings. Prices are subject to change. Alcohol prices may vary in Scotland due to Minimum Unit Price legislation. For information on reference intakes, visit realfood.tesco.com/ curatedlist/what-is-healthy.html. Our recipes should be eaten as part of a varied and balanced diet, and healthy lifestyle. All nutritional information displayed on our recipes is checked by a qualified nutritionist. We regret that we are unable to respond to individual nutritional queries. Information is correct at the time of going to press.
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Star letter S MAKING A FRESH START MA was I wa a really grateful for Celebrate your Strengths (March). It made me sit up and Stre take notice, and I could see that tak successful people have one thing in suc common: they focus on their strengths com and manage their weaknesses. Skills come and go, but strengths align with com our personality traits and character, and can be developed and refined. It’s an time to get real with myself about where tim am and where I want to be. Thank you Ia for the pep talk! Ava, Cheshire
WELL DESERVED TREAT My husband brings me Tesco magazine every single month and is one of the kindest people I know: he always tries to make everyone happy. It was his birthday this month, so his turn to be treated. The amazing Triple chocolate cake (March) was the first cake I’ve ever made, but it was so easy and absolutely delicious! Nara, via email
Sunflower cupcakes for my mum and future mum-in-law @adelelllll
SIMPLE SUCCESS I love tom yum soup, but where I live it can be a struggle to buy tamarind paste, which is often a key ingredient in this classic dish. I was intrigued by your Prawn tom yum soup recipe (March), made without tamarind paste, and thought I’d give it a try. What a revelation! It was even better, and the pak choi and shiitake mushrooms made it more filling too. Jo, via email
My amazing daughter made lemon & elderflower shortbread sandwiches @mrsmaidment
THE GIFT THAT KEEPS ON GIVING As a present for their grandparents last Christmas, my daughters (14 and 10) gave them 12 tokens as a monthly IOU for cake. Tesco magazine has been a great source of recipe ideas. In particular, the Black bean & peanut butter brownies (January) were a hit. And, to our delight, the youngest has her sights currently set on the Avocado, lemon & poppy seed cake (February) for her next contribution. Kate, Cheshire Letters may be edited for length and clarity. *The Star Letter will be chosen from emails and post received; send entries to tesco.mag@cedarcom. co.uk or Tesco magazine, Cedar Communications, 85 Strand, London WC2R 0DW. **Open to UK residents, 18+. Normal exclusions apply. Send your entry to arrive by 23:55 on 4 June 2019 for a chance to win one £50 giftcard to use in Tesco. You can buy Tesco products at any UK Tesco store with your giftcard. It’s also redeemable at tesco.com where the giftcard payment option is available at the online checkout. Giftcards cannot be exchanged for cash/credit. The card and balance will expire five years after last use or by 4 June 2024. Making a purchase refreshes the five-year expiry period. Giftcards are valuable and should be treated like cash; if lost, they cannot be replaced. Damaged, altered or cancelled cards will not be accepted.
Big brunch croissant @theodorafabiana
Get in touch and win! Email or write in and we’ll choose one Star Letter*, which will win a £50 giftcard**. email firstname.lastname@example.org write Tesco magazine, Cedar Communications, 85 Strand, London WC2R 0DW
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YOUR BANK HOLIDAY HEROES Our pick of the ver y b est budget things to eat, buy and tr y this month
1 The burgers YOU HAVE TO TRYÉ
…the new Beetroot Burgers 215g, £2 (£1 each). Turn over to find out more.
These delicious beetroot burgers are packed with protein – a great veggie alternative for the barbecue Martyn Lee, Tesco executive chef, product development
2 The spread Everything you need for a Bank Holiday feast in the sunshine, without breaking the bank!
‘YOU HAVE TO TRY…
Fish takes on smoky flavours beautifully, and these new Chilli & Lime Salmon Kebabs 180g, £4 (£2.22/100g), are no exception. Tender salmon fillets are marinated in a fragrant chilli, lime and ginger dressing for a delicate, zingy finish.
…Beetroot Burgers.’ Martyn Lee, Tesco’s executive chef, product development, tells us why
ALL BARBECUE MEAT IS £4 OR 3 FOR £10
‘If you’re looking to reduce your meat intake over the barbecue season, you don’t have to miss out on the great smoky flavours. There’s an increasing interest in plant-based food – and it’s no longer only vegans and vegetarians tucking into the wonderful flavours and textures that veg offers. Made with beetroot, green lentils, mushrooms, rice and butter beans, this delicious burger is packed with protein. Try the Sweet & Smoky Shredded Beetroot 180g, £1 (56p/100g), too – it’s ideal mixed into a punchy slaw for a barbecue side.’
Dig in to new vegan Sweet Potato & Black Bean Burgers 215g, £2 (£1 each), made with black turtle beans, roasted sweet potato, lentils and roasted red pepper sauce. Serve with limesmashed avocado for a Mexican-inspired treat.
For a lighter barbecue side, try the new Potato Salad with Spring Onion & Herbs 355g, £1 (28p/100g) – it’s made without mayo and is packed with fresh herbs.
3 The f lavour fixes Check out these quick and easy ways to get that smoky barbecue flavour into your food Stick y BBQ Marinade 25 0 m l , 9 5 p (38p/100ml)
Re d u c e d S a l t & S ug a r B B Q S a u c e 470 g , £1 ( 21 p / 1 0 0 g )
Te x a n B B Q Inspired Seasoning 25g , 7 5 p (30p/10g)
4 The kit
The Sweetcorn Butter Bucket 306g, £2 (65p/100g), can be cooked in the microwave as well as on the barbecue, for maximum ease if space is tight. It comes with cheesy garlic butter to melt over too.
Dish up a platter of crowdpleasing Piri-Piri Lemon & Herb Chicken Wings 900g, £4 (44p/100g). They’re irresistibly sticky, and gently spiced with chilli, zesty lemon and parsley. Or wow guests with new Pigs in Blankets Kebabs 460g, £4 (87p/100g).
If you’re looking for a barbecue on a budget, try the Starter Kettle BBQ, £25. It comes with three barbecue tools (spatula, fork and tongs) to help get you going, and has a built-in warming rack and air vent.
Lunches made easy Whether you make lunch at home or pick up food on the go, get out of a rut with these delicious ideas
BUY IT Love a meal deal? Grab a sandwich, salad or pasty, plus a snack and a drink – all for £3. We love the new Jerk Chicken Wrap: jerkspiced, flame-grilled chicken breast, fresh spinach, spiced mixed beans and Scotch bonnet chilli mayo in a chilli wrap.
KEEP IT Reduce your waste by packing lunches in one of these great buys
New 30 Paper Sandwich Bags, £2 (7p each), are 100% recyclable
£3 MEAL DEAL
Bag Clips 8 pack, £2.50, help keep sandwich ingredients fresh for longer
Promotion runs 25 April to 22 May 2019. Normal price £8.50
Sistema Klip It 1ltr 3 pack, £4.25*, are airtight and easy to clean
Reinvent your regular sarnie with new Black Olive Tapenade 140g, £1.40 (£1/100g). Its punchy flavour means a little goes a long way. Try pairing with tangy soft goat’s cheese then packing it into Crusty White Rolls 6 pack, 69p (12p each), for a winning combo.
Te s c o F inest H o t S m o ke d M a c ke r e l F illets 1 1 0 g , £1 . 3 5 (£1.23/100g)
Te s c o F i n e s t Nor th At l a n t i c Sardines 1 0 5g , 9 0 p
RECIPESBRYONY WORDS XXXXXXXXXX BOWIEPHOTOGRAPHY PHOTOGRAPHYXXXXXXXXX ALEX LUCK FOOD STYLING XXXXXXXXXXXX JOY SKIPPER PROP PROP STYLING STYLING JENNY XXXXXXXXXXXXXX IGGLEDEN
( 8 6 p/ 1 0 0 g )
Stock up on these super tins of sardines and mackerel for an affordable way to get oily fish into your diet. Try them in these quick dishes SICILIAN-STYLE SARDINE SPAGHETTI
WARM MACKEREL & BEETROOT SALAD
Fry onion, garlic and rosemary in oil. Stir in North Atlantic Sardines with Tomato, Smoked Paprika and Rosemary and sliced black olives; simmer to thicken. Stir into cooked spaghetti; serve with chopped parsley and fried breadcrumbs.
Roast halved new potatoes and chopped beetroot with oil and seasoning. Toss salad leaves with capers; top with the roasted veg. Flake over Hot Smoked Peppered Mackerel Fillets, then drizzle with honey and mustard vinaigrette.
SPICY SARDINE FISHCAKES Flake North Atlantic Sardines with Chilli, Lime and Coriander and mix with mashed potato, sliced spring onions, beaten egg, chopped coriander and a splash of fish sauce. Shape into patties, coat in breadcrumbs and fry or bake until golden.
Evelliquas il ium velia sae et, utempor a ditissi del mod et, conet vel evelis
NEW IN STORE
Bump up the veg Tr y this n ew rang e of m e at an d ve g c o mbinatio ns fo r a c o n ve nie nt way to h e l p yo u toward s yo ur 5 - a - d ay whil e e ating l e ss m e at
MORE IN STORE MAKE IT Find our veg-packed beef penne recipe (left) at tes.co/ creamypenne.
Enjoy Meat & Veg versions of barbecue favourites: Beef, Red Pepper & Carrot Koftas 8-pack, £3 (38p each) and Beef, Carrot & Onion Burgers 4-pack, £2.50 (63p each).
PHOTOGRAPHY TOBY SCOTT FOOD STYLING SAL HENLEY PROP STYLING MORAG FARQUHAR
ooking to cut down on how much meat you eat? A great way to start is to replace some of it with veg. It’s really easy to do in recipes such as Bolognese, chilli con carne and burgers – and now even easier with these new ready-to-cook meat and veg combinations. It’s also a sneaky way to get extra vegetables into your children’s diet! We particularly love this versatile lean beef mince with carrot, onion and butternut squash.
Five years. Five ‘Fre e From Retailer of the Year ’ awards. C elebrate with a treat ever yone can enjoy
Friday night nachos
WORDS BRYONY BOWIE PHOTOGRAPHY TOBY SCOTT FOOD STYLING LUCY JESSOP PROP STYLING LUIS PERAL
Free From Coconut Oil Alternative to Jalapeño & Chilli Cheddar 200g, £2.25 (£1.13/100g)
Free ree From BBQ Sweet Potato & Red Pepper Corn Chips 5 x 30g, £1.80 (£1.20/100g)
EASY SQUEEZY Whether you want something to dip your chips into, mix into a potato salad or spread onto sandwiches, the Free From Mayo-Maize 250ml, £1.50 (60p/100ml), will do the job. It’s gluten-free, dairy-free and suitable for vegans.
Tesco is Free From Retailer of the Year… for the fifth year running! In all, 27 own-brand Free From products – from milk-free puds to gluten-free ready-meals – won a gold, silver or bronze award. The achievement shows just how much innovation there is, and proves the Tesco Free From range keeps getting bigger and better. Make sure you aren’t missing out!
CHOCOLATE FIX Tesco Finest Free From Dark Chocolate Ginger Cookies 150g, £1.80 (£1.20/100g)
fish pie had to be so delicious you’d never need to make your own again’’ ““My
Only Delicious Will Do
GREAT TASTE, GREAT VALUE •Budget Bank Holiday menu •£4 family meals • Cheap as chips: moules frites
MAKE IT Warmer days are on the horizon – celebrate with a big bowl of carbonara, made even better with roasted seasonal tomatoes. Turn over for the recipe. 21
3 MORE WAYS… WITH PASTA
T O M AT O C A RB O N A R A Serves 4 Takes 30 mins Cost per serve £1.15 1½ tbsp olive oil 2 garlic cloves, 1 crushed, 1 sliced 330g pack cherry tomatoes, halved 15g fresh basil, leaves and stalks separated 300g spaghetti 200g pack smoked bacon lardons 3 large eggs 50g Parmesan, grated, plus extra to serve (optional) extra-virgin olive oil, to serve (optional)
1 Preheat the oven to gas 7, 220°C, fan 200°C. Put 1 tbsp oil, the crushed garlic, half the tomatoes, the basil stalks and the larger leaves on a baking tray; season. Mix well to coat in the oil. Roast for 10 mins, then stir through the remaining tomatoes. Roast for 5 mins more. 2 Meanwhile, cook the spaghetti for 1 min less than the pack instructions. Drain, reserving 6 tbsp of the water.
3 Heat ½ tbsp oil in a large frying pan over a medium-high heat and fry the bacon for 6-8 mins until golden and crisp. Add the sliced garlic to the pan and fry for 1 min. 4 Meanwhile, mix the eggs, Parmesan and 4 tbsp of the pasta cooking water in a bowl. Season well. Remove the bacon pan from the heat; use tongs to transfer the cooked spaghetti into it. Add the egg and cheese mixture and toss everything together, stirring quickly so the egg doesn’t set on the base of the pan. Add 1-2 tbsp of the remaining pasta water to make a glossy sauce that coats the spaghetti. The sauce will cook in the residual heat from the pan. 5 Gently fold in the tomatoes with any juices from the tray, discarding the basil stalks. Scatter with the remaining basil leaves. Serve with extra Parmesan and a drizzle of extra-virgin olive oil, if you like. Each serving contains Energy
2270kJ 539kcal 27%
22g 7g 31% 35%
of the reference intake. See page 8. Carbohydrate 61g Protein 29g Fibre 2g
CAULIFLOWER PASTA Roast cauliflower florets for 20 mins. Cook pasta shells to pack instructions. Fry garlic and crushed chillies in a little oil until golden. Add the cauliflower; cook for 2 mins. Add white wine and simmer to reduce slightly. Stir in the pasta and grated vegetarian hard cheese. Scatter with chopped parsley.
CHICKEN PASTA SALAD Fry onion and garlic. Add chopped tomatoes and simmer for 15 mins. Cook farfalle to pack instructions, adding frozen peas for the last 5 mins. Mix with cubed roast chicken breast, the tomato sauce and basil leaves. For the full recipes, visit tes.co/realfood
RECIPE ANNA O’SHEA PHOTOGRAPHY TOBY SCOTT FOOD STYLING HANNAH YEADON PROP STYLING OLIVIA WARDLE
COOK’S TIP We’ve cooked the tomatoes in two stages to vary the textures, but you can roast them all for 15 mins if you prefer.
SPICY SAUSAGE RAGU Remove the casings from sausages, then fry with onion, carrot and celery for 10 mins. Add garlic and crushed chillies; cook for 1 min. Add chopped tomatoes and balsamic vinegar; simmer for 15 mins. Cook spirali to pack instructions, reserving 2 tbsp pasta water. Toss through the sauce and scatter with parsley.
IN SEASON Make the most of spring pro duce with these colour ful re cip es Bell peppers Versatile bell peppers add a burst of colour and sweetness to so many dishes. They all start off green, becoming sweeter as they ripen and change colour. Their hollow centres make them naturally suited to stuffing, but they’re also ideal for barbecuing. Store in the fridge, making sure they are completely dry.
I TA L I A N - S T Y L E S T U F F E D P E P P E RS Serves 4 Takes 1 hr Cost per serve £1.38 4 red or yellow bell peppers, halved lengthways with stem left intact, deseeded 2 slices sourdough, torn into pieces 16 cherry tomatoes, halved 4 garlic cloves, thinly sliced 4 anchovies, drained and halved 1 tbsp capers, drained 2 tbsp extra-virgin olive oil 125g pack reduced-fat mozzarella, drained and torn into pieces 20g fresh basil, leaves picked
Preheat the oven to gas 5, 190°C, fan 170°C. Put the peppers, cut-side up, on a large baking tray. Divide the bread, tomatoes, garlic, anchovies and capers equally between them. Drizzle with the oil and season. Bake for 50 mins or until golden. Top with the mozzarella and basil to serve. Each serving contains Energy
980kJ 234kcal 12%
11g 3g 12g 1.3g 16% 17% 13% 21%
of the reference intake. See page 8. Carbohydrate 22g Protein 12g Fibre 4g 1 of your 5-a-day; high in vitamin C
For more bell pepper recipes, visit tesco.com/realfood
Spring onions Spring onions are just young onions, harvested before the bulb has swollen. This gives them a milder flavour than other onions, making them nicer to eat raw. A handful of sliced spring onions adds a punchy flavour to a stir-fry or a sharing plate of cheesy nachos.
Wine match Casillero del Diablo Sauvignon Blanc, £8*, is a refreshing, light-bodied wine with zesty peach, citrus and gooseberry flavours: ideal with fish. *
Price excludes Scotland
S A L M O N & S P RI N G ONION FISHCAKES Serves 4 freeze fishcakes only Takes 30 mins plus chilling Cost per serve £2.20 500g Maris Piper potatoes 2 lemons, zested 1 tbsp capers, drained 15g fresh dill, chopped 1 red chilli, finely chopped 4 tbsp grated Parmesan 6 spring onions, thinly sliced 180g pack hot-smoked salmon, skin discarded, flesh flaked plain flour, for dusting vegetable oil, for frying skin-on fries, to serve (optional) tartare sauce, to serve (optional) For the minty peas 500g frozen peas 20g fresh mint, leaves roughly chopped 25g salted butter
1 Boil the potatoes for 10-12 mins until soft. Drain well, then return to the pan to steam-dry for 1 min. Use kitchen paper to scrape off the skins. Transfer to a large bowl and mash. Add the lemon zest, capers, dill, chilli, Parmesan, spring onions and salmon; season. Mix well, then form into 8 cakes with your hands. 2 Dust each cake with 2-3 tsp flour, then transfer to a plate and chill for 30 mins to firm up. 3 Add enough oil to a large frying pan so that it comes 2cm up the sides. Fry the fishcakes over a medium heat for 4 mins each side or until golden. 4 Meanwhile, boil the peas for 3 mins; drain. Return to the pan and mash lightly with the mint, butter and a little seasoning. Serve the fishcakes with the peas, and chips and tartare sauce, if you like. Each serving contains Energy
2113kJ 506kcal 25%
28g 8g 9g 1.6g 40% 42% 10% 27%
of the reference intake. See page 8. Carbohydrate 40g Protein 25g Fibre 9g
For more spring onion recipes, visit tesco.com/realfood
Tomatoes The tomato was brought to Europe from South America by the Spanish in the 1500s, and the name comes from the Aztec word tomatl. There are now more than 10,000 varieties of tomato worldwide. Store at room temperature (out of direct sunlight) for the best flavour. However, keeping them in the fridge will slow their ripening and make them last longer. See p75 for tips on how to use up leftover tomatoes.
baking sheets so that they are in a single layer; bake for 7-8 mins until golden. Season with salt. Top the salsa with the feta, if using, and the remaining coriander. Serve with the tortilla chips. Each serving contains Energy
942kJ 224kcal 11%
of the reference intake. See page 8. Carbohydrate 34g Protein 6g Fibre 3g 1 of your 5-a-day; source of vitamin C
C H A RRE D T O M AT O D I P Serves 6 as a snack
salsa only Takes 30 mins Cost per serve 78p 1 small onion, thickly sliced 2 green chillies 6 garlic cloves, unpeeled 2 x 220g packs British tomato selection, halved 30g pack fresh coriander, 20g roughly chopped, remaining leaves picked 1 tbsp chipotle chilli paste 1 lime, juiced 320g pack corn tortillas 2 tbsp vegetable oil feta, crumbled, to serve (optional)
1 Preheat the grill to high. Put the onion, chillies, garlic and tomatoes, cut-side up, in a shallow baking tray lined with foil. Grill for 8 mins until fairly charred on top. Preheat the oven to gas 7, 220Â°C, fan 200Â°C. 2 Put the grilled chillies in a freezer bag to steam for a few mins, then peel and discard the seeds and stem. Peel the garlic and put in a food processor with the chilli flesh, tomatoes, onion, chopped coriander and the chipotle paste. Season, then pulse until mostly smooth but still with some texture. Stir in the lime juice and pour into a serving bowl. 3 Brush both sides of the tortillas with the oil and then cut each into 6 triangles. Spread out on 1 or 2 Evelliquas il ium veliaFor saemore et, utempor tomatoarecipes, ditissi del visit mod tesco.com/realfood et, conet vel evelis
Asparagus British asparagus has a short season, running from late April to June. It’s a fast grower - shooting up by 10cm in one day. Spears should be firm but tender with good colour and closed tips. The fresher asparagus is, the better the flavour, so eat it as soon as possible. To help it last longer, keep spears in the fridge with a damp paper towel wrapped around the bottom. For a simple side dish, try it steamed or griddled with a drizzle of olive oil, black pepper and a few Parmesan shavings.
A S PA R AG U S & C H O RI Z O S K E W E RS Serves 4 as a side Takes 20 mins Cost per serve £1.62 2 x 250g bunches asparagus, ends trimmed, spears snapped in half 2 x 80g packs spicy chorizo slices 2 tsp olive oil 2 tbsp clear honey 1 tsp smoked paprika 1 lemon, sliced into wedges to serve
skewered by both. Roll up a chorizo slice and thread onto the skewers. Repeat to make 8, with 4 pieces of asparagus and 4 chorizo slices on each. Mix the honey and paprika. 2 Preheat a griddle pan or barbecue until very hot. Drizzle the skewers with the oil and season. Cook for 1-2 mins each side until grill marks appear. Transfer to a plate and drizzle with the honey. Serve with the lemon wedges. Each serving contains Energy
1 Soak 16 wooden skewers in water for 10 mins. Line up 2 skewers and thread on a piece of asparagus so it’s
For more asparagus recipes, visit tesco.com/realfood
855kJ 206kcal 10%
13g 4g 19% 22%
of the reference intake. See page 8. Carbohydrate 8g Protein 14g Fibre 3g 1 of your 5-a-day; high in folate
Jersey Royals Jersey Royals are small, kidneyshaped potatoes with thin, papery skin that rubs off easily. They have a firm texture and nutty flavour. They have Protected Designation of Origin status, so can only be called Jersey Royals if they’re grown on the island. If grown elsewhere the variety is known as International Kidney.
H A M & J E RS E Y ROYA L S A L A D
WORDS ALISON FORDY RECIPES JENNIFER JOYCE PHOTOGRAPHY KRIS KIRKHAM FOOD STYLING EMMA JANE FROST PROP STYLING MORAG FARQUHAR
Serves 4 Takes 55 mins Cost per serve £2.02 1 frozen gammon shank in honeymustard sauce, from a 506g pack 1 small red onion, thinly sliced 4 tbsp cider vinegar 750g Jersey Royal potatoes, scrubbed 125g Redmere Farms green beans, trimmed and halved 30g pack fresh flat-leaf parsley, larger stalks discarded, roughly chopped For the dressing 2 tbsp extra-virgin olive oil 1 heaped tbsp wholegrain mustard 1 tbsp clear honey
1 Cook the gammon to pack instructions. Cool for 5 mins, then shred. Discard the bone and any fat. 2 Meanwhile, put the onion in a bowl with 2 tbsp vinegar; season. 3 Boil the potatoes for 10 mins or until a knife easily pierces the flesh. Drain and return to the pan to steam-dry for 2 mins. Thickly slice, then gently toss with the onions and vinegar on a serving plate. Set aside. 4 Blanch the beans in boiling water for 30 secs or until just tender. Drain, then rinse in cold water. 5 Shake the dressing ingredients and remaining vinegar in a jam jar. Toss through the potatoes and onions, then add the parsley and beans. Top with the gammon to serve. Each serving contains Energy
1564kJ 372kcal 19%
12g 3g 11g 1.9g 17% 13% 12% 31%
of the reference intake. See page 8. Carbohydrate 40g Protein 27g Fibre 5g
For more Jersey Royal recipes, visit tesco.com/realfood
Deliciously soft and chewy, the way they should be.
THE UKÃ•S NO.1 BAGEL BRAND
Prices correct at time of going to press
FEED A CROWD FOR LESS Enter taining over the long we ekend? These fabulous dishes won’t break the bank
Ro a s t e d p e p p e r & c h i c ke n s a l a d w i t h coronation dressing p34
FOR UNDER £12* S m o ke d kipp er pâté w i th M e l b a toasts p32
P l o ug h m a n’s tar t p32
P L O U G H M A N’S TA R T Serves 6 Takes 35 mins Cost per serve 41p 375g pack ready-rolled lighter puff pastry 1 tbsp olive oil 1 large red onion, thinly sliced 1½ tsp clear honey 1 tsp wholegrain mustard 1 tbsp red wine vinegar 100g extra mature Cheddar, thinly sliced handful watercress 1 small Cox or Gala apple, cored and thinly sliced piccalilli, to serve (optional)
COOK’S TIP For a spicy kick, try adding 2 tsp hot horseradish sauce to the food processor with the soft cheese. S M O K E D K I P P E R PÂT É W I T H M E L B A T OA S T S Serves 6 Takes 20 mins Cost per serve 48p 6 slices medium white bread 240g pack smoked kippers with butter 8 radishes, sliced 3 tbsp 50% less fat soft cheese 1 spring onion, finely sliced, green and white parts separated 1 small lemon, zested, plus 1 tbsp juice 10g fresh dill, chopped (optional) ½ cucumber, finely sliced
1 Preheat the oven to gas 4, 180˚C, fan 160˚C. Toast the bread. Use a serrated knife to trim and discard the crusts, then carefully cut horizontally through the middle of each slice to make 2 thinner slices. Halve (or quarter) on the diagonal and arrange on a baking 32
tray. Bake for 3-4 mins until golden and crisp; set aside. 2 Cook the kippers to pack instructions. Remove from the packaging and set aside until cool enough to handle. Meanwhile, cut 3 of the radish slices into matchsticks; set aside to garnish. 3 Remove and discard the skin and any bones from the kippers, then put in a food processor with the soft cheese. Pulse until combined, then tip into a bowl and stir through the spring onion whites, the lemon zest and juice, and a grind of black pepper. Garnish with the spring onion greens, radish matchsticks and dill, if using, and serve with the Melba toast, cucumber and remaining sliced radish. Each serving contains Energy
798kJ 190kcal 10%
8g 2g 12% 12%
of the reference intake. See page 8. Carbohydrate 18g Protein 11g Fibre 1g High in protein; high in vitamin D
1 Preheat the oven to gas 6, 200˚C, fan 180˚C. Unroll the pastry, keeping it on the paper, then place on a large baking sheet. Score a border about 2.5cm from the edges, taking care not to cut all the way through. Prick inside the border all over with a fork, then bake for 15 mins. 2 Meanwhile, heat the oil in a pan over a medium heat and add all but a few slices of the onion. Add ½ tsp honey; season and fry gently for 6-8 mins until soft. Stir in the mustard; set aside. In a bowl, mix the vinegar, 1 tbsp water and the remaining honey with a pinch of salt. Add the reserved onion; set aside. 3 Press down the pastry base with the back of a spoon, then cover the base with sautéed onions; scatter over threequarters of the cheese. Bake for 5 mins, then transfer to a serving board. Arrange the watercress, remaining cheese and the apple over the top. Drain the pickled onion and scatter over the top. Serve with the piccalilli, if using. Each serving contains Energy
1523kJ 364kcal 18%
19g 9g 27% 47%
of the reference intake. See page 8. Carbohydrate 38g Protein 10g Fibre 2g
COOKâ€™S TIP For a shortcut, spoon red onion chutney over the base instead of the onions and bake as per step 3.
Serves 6 Takes 1 hr Cost per serve 68p 2 red peppers, halved and deseeded 1 large onion, finely sliced 3 tbsp raisins 750g pack skin-on, bone-in chicken thighs, fat trimmed 2 tsp medium curry powder ½ tsp ground turmeric 1 lemon, halved 3 tbsp Greek-style yogurt 60g pack rocket
1 Preheat the grill to high. Put the peppers cut-side down on a foil-lined baking tray and grill for 5-10 mins until the skin has blackened. Tip into a large bowl, cover and set aside. 2 Preheat the oven to gas 6, 200˚C, fan 180˚C. Put the onion and 2 tbsp raisins in a roasting tin and arrange the chicken on top; season and
sprinkle over the spices. Place the lemon halves cut-side down in the tin and roast for 35-40 mins until the chicken is golden on top and cooked through. 3 Transfer the chicken (leaving the onion and raisins in the tin) to a plate and set aside. Squeeze any juice from the lemon halves into the tin, then discard them. Stir in 3 tbsp boiling water and use a wooden spoon to scrape up any sticky bits. Stir in the yogurt to make a dressing. When the chicken is cool enough to handle, shred the meat, discarding the bones. 4 Peel off and discard the skin from the peppers. Slice, then arrange on a large serving plate with the chicken, rocket, remaining raisins and yogurt dressing.
COOK’S TIP Add some croutons or sliced boiled new potatoes to the salad if serving on its own.
Each serving contains Energy
1057kJ 254kcal 13%
16g 6g 11g 0.4g 23% 29% 12% 7%
of the reference intake. See page 8. Carbohydrate 12g Protein 17g Fibre 2g 1 of your 5-a-day; high in protein; high in vitamin C; source of vitamin B12
Wine match Serve Quirky Bird Chenin Blanc, Semillon & Muscat, £5.75*. It’s a soft and fruity blend of white grapes, with lots of stone fruit flavours. *
Price excludes Scotland
Turn over for a delicious idea for pudding…
RECIPES ELEANOR MAIDMENT PHOTOGRAPHY TOBY SCOTT FOOD STYLING EMMA JANE FROST PROP STYLING OLIVIA WARDLE
ROA S T E D P E P P E R & CHICKEN SALAD WITH C O RO N AT I O N D RE S S I N G
BAKEWELL DOUGHNUTS Serves 6 Takes 25 mins Cost per serve 41p 7 tbsp black cherry jam 100g icing sugar, plus 1 tbsp 200ml whipping cream Âź tsp almond extract 6 large ring doughnuts 2 tbsp toasted flaked almonds, roughly chopped (optional) 1 tbsp freeze-dried strawberries (optional)
1 In a heatproof bowl, mix 1 tbsp of the jam with 1 tbsp boiling water. Sieve 100g icing sugar into a separate bowl, then sieve in the watered-down cherry jam (discarding any chunks of fruit). Stir together and add 1-1Â˝ tsp water until you have a smooth but relatively thick icing that holds its shape; set aside. 2 Put the cream in a separate mixing bowl. Add 1 tbsp icing sugar, a pinch of salt and the almond extract to taste, stirring in a few drops at a time, then whisk to soft peaks. 3 Halve the doughnuts and spread the icing over the tops with a teaspoon, then scatter with the almonds and freeze-dried strawberries, if you like. Spread the cut-side of the bottom halves with 1 tbsp jam each, then spoon over the almond cream. Carefully top with the iced halves to serve. Each serving contains Energy
1997kJ 478kcal 24%
29g 17g 36g 0.3g 42% 84% 40% 5%
of the reference intake. See page 8. Carbohydrate 50g Protein 4g Fibre 1g
For more Bank Holiday food inspiration, visit tesco.com/realfood
WHEREVER THEY TAKE YOU
*Water contributes to the maintenance of normal physical and cognitive function and normal regulation of body temperature. At least 2L of water, from all sources, should be consumed per day, as part of a healthy diet and lifestyle. Offer applies to NestlĂŠ Pure Life 12 x 50cl and runs from 15th May to 4th June. Normal price ÂŁ2.29. See in store for details. Subject to availability. Selected stores only.
Keep it simple Jamieâ€™s quick and healthy veg gie pasta re cip e makes the most of fresh tomato es
With summer fast approaching, I’m bigging up the wonderful world of tomatoes. The tomato is one of the world’s bestloved ‘veg’, although in actual fact – botanically speaking – it’s a fruit. But you already knew that, right? What you might not know is that these beauties hail from South and Central America, and didn’t actually make their way to Europe until sometime around the 16th century. These days, seasonal British tomatoes are cheap and delicious, but to really make the most of them, there’s one simple ingredient that makes them taste incredible: salt. It may look a bit cheffy, but try sprinkling from a height for even seasoning, and then the rest is up to you. For me, chilli (both dried flakes or flecks of fresh) and herbs (I love dried oregano and fresh basil) help to take things up a notch. And a hit of something acidic is always a good idea – try a squeeze of lemon or a few bombs of balsamic vinegar, and, of course, a drizzle of quality extra-virgin olive oil. Get stuck in and have fun experimenting! Big love,
Serves 2 Takes 12 mins Cost per serve 97p 2 garlic cloves 250g ripe cherry tomatoes 1 handful of black olives (stone in) ½ a bunch fresh basil (15g) olive oil 150g dried spaghetti 20g grated pecorino or crumbled feta
Each serving contains Energy
1 Place a pan of salted water on a high heat and bring to the boil. Peel and finely slice the garlic, halve the cherry tomatoes, destone the olives and pick the basil.
1791kJ 424kcal 13.9g 21% 20%
3.6g 7.2g 1.1g 18% 8% 18%
of the reference intake. See page 8. Carbohydrate 65.1g; Protein 14.0g; Fibre 3.9g Source of protein, which supports the maintenance of muscle mass
3 ways with… TOMATOES Check out Jamie’s gorgeous bonus recipes TOMATO & BASIL SALAD Slice a bunch of ripe tomatoes (I like to use a mix of both large and cherry) and arrange on a platter with a sprinkling of sea salt and black pepper. Drizzle with a little olive oil and white wine vinegar to taste, then bomb over little spoonfuls of pesto. Pick over some fresh basil leaves, tearing any larger ones as you go, and serve. BREAD & TOMATO SOUP Fry 4 garlic cloves in olive oil, then add 2 x 400g tins
2 Drizzle 1 tbsp oil into a large frying pan over a high heat, add the garlic and fry for 1 min, then throw in the tomatoes and fry gently for 1 min more, or until they are starting to break down a little. 3 Tear in the olives and basil, saving the baby leaves to garnish, then add a splash of water, turn the heat down a little and continue to simmer gently until needed. 4 Cook the spaghetti in the pan of boiling salted water to pack instructions, then drain, reserving a mugful of cooking water. Tip the pasta into the pan with the sauce and toss together, loosening with a splash of cooking water, if needed. 5 Season to taste, then scatter with grated pecorino or a crumbling of feta and the reserved basil leaves.
of plum tomatoes, plus 2 tins’ worth of water. Season and bring to the boil, mashing the tomatoes. Tear in 270g stale bread and simmer for 5 mins, or until thick. Stir in grated Parmesan and season to taste. Garnish with fresh basil and a drizzle of extra-virgin olive oil. TOMATO SALSA Finely chop 6 ripe tomatoes, 1 onion, 2 green chillies and 1 bunch of coriander; place in a bowl. Grate in 1 garlic clove, then add the juice of 1 lime and 2 tbsp of extra-virgin olive oil. Mix well and season to taste.
RECIPE ©JAMIE OLIVER PHOTOGRAPHY ©2015 JAMIE OLIVER ENTERPRISES LIMITED, BY DAVID LOFTUS
Hello all you lovely Tesco mag readers, I hope you’re well.
1 2 - M I N U T E S PAG H E T T I Sweet cherr y tomato es & black olives For a wallet-friendly meal, rustle up this knockout pasta using just a handful of fresh ingredients, including sweet, ripe tomatoes, salty olives and vibrant basil. It’s easy to double if you’re feeding four (or more), and an absolute joy to eat.
-a -d ay
Instead of bread, serve this spaghetti with a big leafy salad full of crunchy seasonal veg. Delicious!
as s nt Cou
fy o 1
Make the most of milk Take an ever yday ingre dient to another level with our swe et and savour y re cip es
Condensed m i l k & c o f fe e panna cottas p46
Three-milk c a ke p 4 6
CONDENSED MILK & COFFEE PA N N A C O T TA S Get ahead Make the day before. Keep the praline in an airtight container at room temperature. Chill the panna cottas and syrup. Makes 6 Takes 30 mins plus cooling and setting Cost per serve 72p
hazelnuts, then pour onto a plate or board lined with nonstick baking paper. Leave to cool and harden completely, then roughly chop. 5 To remove the panna cottas from the moulds, very briefly plunge the outsides into warm water, then turn out. Pour over the coffee syrup and sprinkle with the praline to serve. Each panna cotta contains Energy
6½ gelatine leaves 240ml hot strong coffee 50g caster sugar 397g tin condensed milk 400ml whole milk For the syrup 150ml hot strong coffee 30g caster sugar For the hazelnut praline 70g caster sugar 50g blanched hazelnuts, roughly chopped
1 Put 2 gelatine leaves in a bowl of water to soften for 5 mins. Put the coffee in a small jug and stir in the sugar until dissolved. Squeeze the excess water from the gelatine, then stir into the coffee mixture until dissolved. Divide the jelly between 6 x 180ml dariole moulds or ramekins and chill in the fridge for 1½ hrs or until set to the touch. 2 When the jelly has set, put 4½ gelatine leaves in a bowl of water to soften. Put the condensed and whole milks in a small saucepan, stir together and bring just to a simmer. Remove from the heat and cool for 5 mins. Squeeze the excess water from the gelatine, then stir into the milk until dissolved; leave to cool until just lukewarm. Pour over the coffee jelly and chill in the fridge for 1 hr or until just set to the touch. 3 Meanwhile, make the syrup. Put the coffee and sugar in a saucepan and simmer for 6-8 mins until thickened. Set aside to cool completely. 4 To make the hazelnut praline, melt the sugar in a saucepan over a medium heat, but do not stir. When the sugar has melted, swirl the pan (but don’t stir the sugar) to mix; cook until lightly golden. Swirl in the
1787kJ 424kcal 21%
15g 6g 66g 0.3g 21% 31% 74% 6%
of the reference intake. See page 8. Carbohydrate 67g Protein 11g Fibre 1g
T H RE E - M I L K C A K E Get ahead Make the sponge 48 hrs ahead and keep at room temperature in an airtight container. The finished cake will keep in the fridge for up to 2 days. Freeze the un-iced sponge, wrapped in clingfilm and foil, for up to a month.
combined. Transfer to the cake tin and level with the back of a spoon. 3 Bake on the middle shelf of the oven for 25 mins or until a skewer inserted into the centre comes out clean. Set aside in the tin on a wire rack until completely cool. Use the baking paper to remove the cake from the tin and transfer it to a large baking tray. 4 Use a skewer to pierce the cake all the way through all over, covering most of the top of the cake. Whisk the 3 milks together in a bowl or large jug, then pour evenly over the cake. Set aside until the liquid has been absorbed by the sponge. 5 Whisk the cream and Elmlea until soft peaks form. Transfer the cake onto a serving plate or board and spread over the cream. Mix together the cinnamon and cocoa powder and sift over the cake. Each serving contains Energy
Serves 18 Takes 40 mins plus cooling Cost per serve 26p 110g butter, softened, plus extra for greasing 220g plain flour 1½ tsp baking powder 200g caster sugar 5 large eggs ½ tsp vanilla extract 250ml whole milk 250ml tin condensed milk 250ml tin evaporated milk 160ml double cream 160ml Elmlea double ½ tbsp ground cinnamon ½ tbsp cocoa powder
1 Preheat the oven to gas 4, 180°C, fan 160°C. Grease and line a 33 x 22cm baking tin. 2 Sift the flour and baking powder into a bowl and set aside. Put the butter and sugar in a large mixing bowl and beat with an electric whisk for 2-3 mins until well combined and slightly lighter. Beat in the eggs, one at a time, then beat in the vanilla. Fold in the flour and baking powder with a metal spoon until just
1327kJ 318kcal 16%
19g 11g 22g 0.3g 27% 56% 24% 5%
of the reference intake. See page 8. Carbohydrate 32g Protein 7g Fibre 1g
COOK THE COVER
RECIPES ELLA TARN PHOTOGRAPHY TOBY SCOTT FOOD STYLING LOTTIE COVELL PROP STYLING TAMZIN FERDINANDO
Use a cookie cutter in step 3 to make classic round scones.
M A P L E - B AC O N B U T T E RM I L K S C O N E S Get ahead Make up to 2 days before and keep in an airtight container, or freeze between layers of baking paper in a freezer-proof container for up to 1 month. Defrost at room temperature. Makes 18 Takes 45 mins Cost per serve 25p 300g pack smoked streaky bacon, diced 2 tbsp maple syrup 430g self-raising flour, plus extra for dusting ½ tsp fine salt 4 spring onions, finely chopped 170g butter, cut into cubes 240ml buttermilk 1 egg, lightly beaten
5-7 mins until golden and crisp. Stir in the maple syrup and fry for 1 min. Transfer to a plate lined with kitchen paper; set aside to cool completely. 2 Meanwhile, sift the flour and salt into a large mixing bowl and stir in the spring onions. Add the butter and rub in with your fingertips until the mixture resembles large breadcrumbs; stir in the cooled bacon. Gradually mix in the buttermilk with a table knife to form a slightly sticky dough. 3 Lightly dust a work surface with flour, then tip out the dough and roll out into a rough 22cm square, about 2.5cm thick. Cut the dough into 9 squares, then cut each square into 2 triangles and place on the baking tray. Lightly brush the tops of the scones with egg and bake for 18-20 mins until golden. Each scone contains
1 Preheat the oven to gas 6, 200°C, fan 180°C and line a large baking tray with nonstick baking paper. Fry the bacon over a medium-high heat for
923kJ 221kcal 11%
13g 6g 18% 32%
of the reference intake. See page 8. Carbohydrate 23g Protein 5g Fibre 1g
S LIKE E M I THAT TASTES
FAT FREE, 100% TASTY*
*Comparative test results with 208 consumers of semi-skimmed milk.
Focus on SALAD
Love the crunch of Little G em or the p epp eriness of ro cket? Follow our handy guide and make sala d the star
hese versatile vegetables can be used way beyond the salad bowl – adding flavour, texture and freshness to everything from soups to roasts. Despite this, in the UK we still manage to throw away 79,000 tonnes of lettuce and salad leaves every year, at a cost of £466m*. Learn how to make the most of these nifty vegetables when they are at their best – and rescue them when they’re past their prime.
DID YOU KNOW… you can cook with salad leaves? Add watercress and rocket to soups, braise romaine lettuce and toss with pasta, or roast chicory until deliciously sticky and caramelised. HOW TO STORE Most salad leaves have a short shelf life and are best used when fresh. Keep them in the bottom drawer of the fridge in their packaging or a paper bag and wash just before serving.
Salad leaves starting to wilt? Refresh them in a bowl of cold water for a couple of mins, then dry thoroughly.
WHICH LEAF IS RIGHT FOR ME? Don’t get stuck in an iceberg rut. To make the most of salad leaves, you need to partner them with the right ingredients. Crisp varieties stand up well to punchy dressings, while softer leaves work better with delicate favours. To avoid leaves going soggy, only toss in a dressing just before serving.
Also known as cos, romaine lettuce has long, narrow leaves that are traditionally used in Caesar salad. Its outer leaves are slightly more bitter than the sweet leaves in the centre. Try: mixing with flaked smoked mackerel, croutons and Caesar dressing for a twist on a classic.
A member of the mustard family, watercress has a peppery favour. Both the leaves and stem are edible and can be cooked or eaten raw. Mix with milder leaves in a salad or add to a stir-fry at the end of cooking. Try: in a twist on a classic egg and cress sandwich.
Also known as butterhead lettuces, round lettuces have large leaves that overlap to form a head. Their sweet favour works well with mild dressings or in sandwiches, or use leaves in place of tortilla wraps. Try: tossing with drained tinned crab, sliced avocado, cherry tomatoes and a light buttermilk and mayonnaise dressing.
With its brightly coloured stems and sweet, nutty favour, rainbow chard makes an interesting alternative to spinach. Chard benefits from light cooking, particularly when the stalks and leaves are older and can become coarse. Try: serving lightly fried chard in a warm salad with garlic, raisins and toasted pine nuts.
Crispy lardons add a meaty bite that contrasts with the freshness of a green salad. For extra flavour, use a little of the frying oil in your dressing. Soft herbs add a punch of flavour. Chopped dill can give coleslaw a Scandi spin, or add a kick to potato salad with chilli, lime and coriander. Black olives and capers give a salty spin to tomato salads. Use in place of tuna and anchovies for a vegetarian Niรงoise salad.
BABY SPINACH Baby spinach has a milder favour than regular spinach. It works well with cheeses, and is equally as good with berries in smoothies. Try: tossing with cooked pasta, feta and beetroot in a mustardlemon dressing.
3 QUICK SALAD DRESSINGS Vinaigrette Mix together 3 parts extravirgin olive oil, 1 part white wine vinegar and Dijon mustard to taste. Best with softer lettuce leaves.
LITTLE GEM LETTUCE
The peppery favour of rocket is similar to watercress but slightly less strong. Its spiky leaves stand up well to robust favours such as aged hard cheeses and cured meat. Try: blitzing into a pesto with Parmesan, toasted pine nuts and olive oil, then drizzling over flatbreads or roasted vegetables.
A miniature version of the romaine lettuce, Little Gem lettuces have sturdy leaves that are ideal for holding fillings. Great for small households, one lettuce has enough leaves to make a side salad for two. Try: stuffing leaves with spicy pork mince, coriander, fish sauce and a lime dressing for a southeast Asian-style salad.
WORDS ELLI DONAJGRODZKI PHOTOGRAPHY GARETH MORGANS FOOD STYLING LUCY O’REILLY PROP STYLING MORAG FARQUHAR
Blue cheese Mash 1 part soft, strong blue cheese with 2 parts mayonnaise. Season with lemon juice and black pepper. Try with chicory, baby spinach or lettuce leaves. Tahini Mix 2 tbsp tahini, a crushed garlic clove and the juice of half a lemon in a jug. Whisk in 2 tbsp water to create a smooth dressing. Try with watercress or rocket.
Also known as endive, chicory has a smooth texture and a slightly bitter crunch. When raw, its sturdy leaves are ideal for scooping up dips, making it a great alternative to breadsticks. You can also roast it to bring out a sweeter favour. Try: in a salad with shaved fennel, orange segments, blanched almonds and a mustard vinaigrette.
Crisp iceberg lettuce is a retro favourite, often sandwiched into a burger or shredded in a prawn cocktail. Its tightly compacted, cabbage-shaped leaves stay fresher for longer than other lettuces, so it’s a great value option if you only use a little at a time. Try: lightly charring on a barbecue or griddle pan, then tossing with cooked prawns and warm grains.
COOK’S TIP Create a seafood cup – fill an iceberg lettuce leaf with prawn cocktail. For more recipe ideas go to tesco.com/ realfood.
CHEF AT WORK
LIVING ON THE VEG Thought plant-base d eating was exp ensive? Derek Sarno shares his budget-friendly ingredients – and clever ways to use them Chickpeas
Chef Derek Sarno is director of plant-based innovation at Tesco
Worried you’ll be hungry without meat and dairy? Use chickpeas to add bulk to traybakes and stews, or blitz into houmous. The liquid from the tin (aquafaba) can also be used to make meringue. 55p/400g
Coconut milk The easiest way to add creaminess, vegan-style. Use in sauces and curries, or in dairy-free bakes. £1.45/400ml
A versatile source of protein, peanut butter is a wicked simple way to add flavour to sauces – mix with soy for a kick-ass stir-fry sauce, or use instead of butter in vegan cookies. £1.30/340g
Soy sauce This flavour powerhouse delivers instant umami. A little goes a long way: try in an onion gravy or lentil Bolognese for awesome depth and richness. 65p/150ml 52
Soya alternative to yogurt
Want that smoky barbecue flavour without hours of cooking? Make smoked paprika your go-to seasoning for sauces, soups and roasted vegetables. Minimum fuss for maximum flavour! 85p/68g
A fridge staple that can be used in all kinds of dishes. Try as a straight swap for dairy yogurt: top with fruit and granola, use to cool down a curry or spread onto a lasagne in place of white sauce. £1.25/500g
PHOTOGRAPHY TOBY SCOTT FOOD STYLING SAL HENLEY PROP STYLING MORAG FARQUHAR Prices correct at time of going to press
SPRING LASAGNE L ayer up a lasagne with a dif ference, pa cke d with four che eses and loa ds of gre en veg
Try Tesco Finest Chianti Classico, ÂŁ8*, a mediumbodied red with flavours of ripe cherries, plums and spices, and a long, intense finish. *
Fo u r - c h e e s e & spring vegetable lasagne p56
Price excludes Scotland
F O U R- C H E E S E & S P RI N G V E G E TA B L E L A S AG N E
50g butter 3½ tbsp olive oil, plus extra for greasing 100g plain flour 1ltr milk 90g vegetarian hard cheese, finely grated 1 tbsp Dijon mustard ½ tsp salt 250g shallots, thinly sliced 3 garlic cloves, crushed 150g shelled broad beans 150g peas 30g pack fresh mint, leaves only, roughly chopped 20g walnuts or pumpkin seeds 130g baby spinach, plus extra to serve (optional) 1 lemon, juiced 2 x 250g packs ricotta, drained 8-9 fresh lasagne sheets (depending on size of dish) 125g pack mozzarella, torn 80g soft goat’s cheese
1 To make the white sauce, melt the butter with 2 tbsp oil in a large saucepan over a medium-low heat. Stir in the flour and cook for 5 mins, stirring occasionally. Reduce the heat to low and gradually whisk in the milk until thick and smooth. Add 70g hard cheese, the mustard and salt; stir well to combine. Cover and set aside until needed. 2 To make the vegetable sauce, heat ½ tbsp oil in a large pan over a medium heat. Add the shallots, two-thirds of the crushed garlic, a pinch of salt and 2 tbsp water; stir to mix. Cook for 10 mins or until soft, stirring occasionally. Stir in the beans and peas and cook for 2 mins to warm through. Turn off the heat and stir in the mint. Set aside. 56
3 To make the ricotta layer, roughly chop the nuts or seeds in a food processor. Add the spinach, remaining garlic and half the lemon juice. Blitz to break down the leaves, then drizzle in 1 tbsp oil and blitz until smooth. Add the remaining hard cheese and blitz to combine. Put in a bowl and mix with the ricotta; season. 4 Preheat the oven to gas 6, 200°C, fan 180°C. Whisk the white sauce until smooth. Cover the bottom of a large baking dish (39 x 24cm) with 3 heaped tbsp white sauce and add a layer of pasta, trimming as needed. Spread over 1 heaped tbsp white sauce, layer over half the vegetable sauce, sprinkle over half the mozzarella and cover with another layer of pasta. Spread over the
ricotta mixture and add another layer of pasta. Spread over 1 heaped tbsp white sauce and sprinkle over the remaining mozzarella and the rest of the vegetable sauce. Finish with a final layer of pasta and the remaining white sauce. Cover with lightly greased foil and bake in the centre of the oven for 40 mins. 5 Remove the foil; crumble over the goat’s cheese. Bake for 5-10 mins until melted and the top is lightly browned. Serve with extra spinach, if you like. Will keep in the fridge, covered, for up to 3 days. Each serving contains Energy
2320kJ 554kcal 28%
29g 14g 11g 1.0g 42% 72% 12% 17%
of the reference intake. See page 8. Carbohydrate 48g Protein 26g Fibre 3g
RECIPE NANCY ANNE HARBORD PHOTOGRAPHY TOBY SCOTT FOOD STYLING BIANCA NICE PROP STYLING AGATHE GITS
Serves 8 Takes 1 hr 40 mins Cost per serve £1.36
Here’s to days off Raise a toast to long we ekends and have a refreshing b e er with your Bank Holiday feast
Want a lighter choice? Michelob Ultra 6 x 355ml, £7, contains a mere 79 calories per can. With its delicate balance of yeast and fruit, it’s the go-to lager for salads, or try it with the moules frites on p58.
PHOTOGRAPHY GARETH MORGANS PROP STYLING MORAG FARQUHAR
CRISP & CLEAN Don’t overlook a crisp pilsner for lighter spring meals. Pravha 660ml, £2, from the brewers of Staropramen, is just the ticket with pasta and would also pair well with the stuffed peppers on p25.
AN AMBER GEM
Based in Huddersfield, Magic Rock is one of the leading craft breweries in the UK. Packed with intense flavours yet easy to drink, Magic Rock Luminance 440ml, £3, is a fruity, New-England-style IPA. Delicious with the fishcakes on p26.
If you usually reach for a dry white wine with chicken, why not have a beer instead? Menabrea Ambrata 750ml, £4, is an amber beer, full-bodied and moderately bitter, that would be a good match with the lemon & garlic chicken strips on p65.
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This showstopping dish is surprisingly good value, and a breeze to make with our easy recipe and exper t tips
C L A S S I C M O U L E S F RI T E S Serves 4 Takes 40 mins Cost per serve £1.34
RECIPE GEORGINA FUGGLE PHOTOGRAPHY KRIS KIRKHAM FOOD STYLING LUCY JESSOP PROP STYLING LUIS PERAL
1kg fresh mussels 15g butter 1 onion, finely diced 2 spring onions, finely sliced 2 garlic cloves, crushed 15g fresh flat-leaf parsley, roughly chopped 100ml white wine 100ml single cream 800g frozen French fries, cooked to pack instructions
1 Prepare the mussels following steps A to C, right. 2 Place a large, heavy-based lidded saucepan over a low heat. Add the butter, onion and spring onions; cook, covered, for 10-12 mins until the onions are soft (D). Add the garlic and half the parsley to the pan. Fry for 2 mins, covered, then add the wine and 100ml water. Remove the lid, increase the heat to bring to a simmer. 3 Add the mussels, cover tightly (to retain the steam), increase the heat to high and cook for 5 mins, shaking the pan occasionally to bring the bottom mussels to the top. Remove the lid: if the mussels are all open, they are cooked. If most are still closed, cover and cook for a further 1-2 mins or until opened. 4 Tip the mussels into a colander set over a bowl to catch the liquid. Discard any mussels that haven’t opened (E). Cover with a lid to keep warm. Pour the liquid into the pan and boil for 3-4 mins until reduced by half. Reduce the heat to low and stir in the cream (F). Transfer the mussels to serving bowls, pour over the sauce, sprinkle over the remaining parsley and serve with the French fries. Each serving contains Energy
2951kJ 704kcal 35%
24g 7g 34% 34%
of the reference intake. See page 8. Carbohydrate 90g Protein 25g Fibre 8g
A CLEAN THE MUSSELS
B GIVE THEM A TAP
Rinse the mussels under cold running water to remove any grit, then use a cutlery knife to scrape off any barnacles.
Discard any cracked mussels. Gently tap any open mussels on a chopping board. Discard any that don’t close, as they are dead.
C REMOVE THE ‘BEARDS’
D FRY THE ONIONS
While the ‘beard’ isn’t harmful, it isn’t very nice to eat. To remove, grasp it between your thumb and forefinger and pull downwards towards the hinged end of the shell. Tug firmly until it comes out.
Don’t let them colour. You want the flavour to be sweet and delicate rather than caramelised. You could also give the sauce a delicate herby flavour by adding bay leaves or thyme before adding the liquid.
E DISCARD CLOSED SHELLS
F MAKE THE SAUCE
It’s important to discard any mussels that haven’t opened on cooking. Make sure you catch the cooking juices in a bowl for the sauce.
Taste the reduced liquid before you add the cream. It should be intense (the cream will dilute it). If it’s not strong, reduce for a few mins more, then add the cream.
Flavour twist For a Thai take on this classic dish, switch the parsley for coriander and add a little finely chopped fresh chilli and lemongrass along with the onion and garlic. Use coconut milk rather than cream at the end and serve with lime wedges.
NEW water fresh™ wipes Cleans like water. Anytime. Anywhere. ®/TM Trademarks of Kimberly-Clark Worldwide, Inc. or its affiliates. ©KCWW
Available at selected
F ive inexp ensive dinners to s e e yo u an d yo ur famil y thro ug h th e we e k
£4 MEAL ! SPECIAL less.
4 lemons 1 lime ith apples 2 Granny Sm l si ba 15g fresh ional) FIVE MEALS, riander (opt co h es fr g 15 s m oo hr us m FIVE DAYS, ck pa 380g age ONE LIST ½ Savoy cabb le ½ broccoli ka s rm Fa e dmer 180g pack Re ring greens 240g pack sp inach sp ck pa 250g potato t ee 1 large sw 1 red pepper matoes ck cherry to ½ x 250g pa hs ig icken th 750g pack ch duced-fat re ck pa 4g 45 sausages nd rla be se Cum ft goat’s chee so ck ½ x 125g pa e cheese ur at m t fa 50g 30% less (optional) rt ek-style yogu 200g 0% Gre 8 eggs ylfresco read 500g pack Ita a nt made pole rice 250g arborio spicy s wholegrain 2 x 250g pack ce ri d re pi Mexican-ins k beans mato sauce 400g tin blac rel in spicy to ke ac 125g tin m sliced leeks 250g frozen o diced choriz en oz 100g fr ARD STORECUPBO FROM YOUR ions; 8 garlic on d re ions; 2 olive oil; 4 on s; 1 reducedie ill crushed ch cloves; 1 tsp wholegrain stock cube; salt chicken gar ne vi te wine mustard; whi
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S AU S AG E & T O M AT O F RI T TATA Serves 4 Takes 30 mins Cost per serve 89p Â˝ tbsp olive oil 1 red onion, thinly sliced 4 reduced-fat Cumberland sausages from a 454g pack, sliced into 1cm chunks 8 eggs 15g fresh basil, Âž roughly chopped 1 tsp crushed chillies Â˝ x 250g pack cherry tomatoes, quartered 50g 30% less fat mature cheese, grated (optional) 250g pack spinach
1 Preheat the grill to high. Heat the oil in an ovenproof frying pan (about 23cm) over a -high heat. Add the onion and sausages and fry for 10 mins, stirring regularly, until cooked through and caramelised. 2 Beat the eggs in a large jug. Mix in the chopped basil and crushed chillies; season. Pour over the onion and sausages in the pan, reduce the heat to medium-low and cook for 5 mins until setting at the edges. Scatter over the tomatoes and cheese, if using. Grill for 6-7 mins until set and golden. 3 Meanwhile, put the spinach in a colander and pour over boiling water to wilt. Use the back of a spoon to press out excess liquid. Slice the frittata into wedges, scatter over the remaining basil leaves and serve with the wilted spinach. Each serving contains Energy
1373kJ 329kcal 16%
21g 6g 30% 30%
of the reference intake. See page 8. Carbohydrate 12g Protein 24g Fibre 4g
B A K E D C H O RI Z O & S P RI N G G RE E N S RI S O T T O Serves 4 Takes 55 mins Cost per serve 96p ½ tbsp olive oil 1 onion, finely chopped 250g frozen sliced leeks 2 garlic cloves, crushed 100g frozen diced chorizo 250g arborio rice 2 tbsp white wine vinegar 1 reduced-salt chicken stock cube, made up to 1.5ltrs 240g pack spring greens 1 lemon, zested and juiced
No-stir , ov en -b ak ed
1 Preheat the oven to gas 4, 180˚C, fan 160˚C. Heat the oil in a deep, lidded flameproof casserole dish over a medium heat. Add the onion,
leeks, garlic and chorizo and fry for 5-8 mins until the chorizo has released its oil and the veg has softened. Increase the heat to high, add the rice and stir for 2-3 mins until it has started to go translucent around the edges. 2 Pour in the vinegar and chicken stock and put the lid on the casserole dish. Transfer to the oven and bake for 40 mins or until the liquid has been absorbed and the rice is tender. 3 Stir through the spring greens and lemon juice; season with pepper. Replace the lid and leave to stand for 2 mins for the greens to wilt. Scatter with the lemon zest to serve. Each serving contains Energy
1642kJ 389kcal 19%
11g 3g 16% 16%
of the reference intake. See page 8. Carbohydrate 63g Protein 13g Fibre 3g 1 of your 5-a-day; source of vitamin C
tto o ris
COOK’S TIP No griddle pan? Cook the mushrooms and polenta in a frying pan instead.
G RI D D L E D P O L E N TA W I T H L E M O N K A L E & M U S H RO O M S Serves 4 Takes 35 mins Cost per serve 96p 1½ tbsp olive oil 3 onions, finely sliced 3 garlic cloves, crushed 180g pack Redmere Farms kale, woody stems discarded 380g pack mushrooms, sliced 500g pack Italfresco ready-made polenta, quartered ½ x 125g pack soft goat’s cheese 1 lemon, zested and juiced 64
1 In a large frying pan, heat ½ tbsp oil over a medium heat. Add the onions and fry for 5 mins until starting to soften. Increase the heat to high and cook for 5 mins more, adding the garlic for the last 1 min. 2 Add the kale and 100ml water; cook for 2-3 mins until the kale is wilting and bright green. Season, remove from the heat and set aside. 3 Meanwhile, heat a griddle pan over a high heat. Toss the mushrooms with ½ tbsp oil and griddle for 5 mins each side until crisp and golden. You might need to do this in batches. Stir into the kale and onions, then set aside.
4 Brush the polenta with the remaining ½ tbsp oil and sear in the griddle pan for 3-4 mins each side until golden and piping hot. 5 Divide the polenta between 4 plates, add the kale and mushroom mix and crumble over the goat’s cheese. Scatter with lemon zest and squeeze over the lemon juice to serve. Each serving contains Energy
1037kJ 247kcal 12%
10g 3g 14% 16%
of the reference intake. See page 8. Carbohydrate 32g Protein 9g Fibre 3g
L E M O N & G A RL I C C H I C K E N S T RI P S W I T H B RO C C O L I S L AW
1 red onion, finely sliced ½ lemon, juiced 200g 0% Greek-style yogurt
until cooked through and golden. Serve with the slaw.
Serves 4 Takes 35 mins Cost per serve 85p
1 Put the chicken strips in a bowl with the lemon zest and juice, 2 garlic cloves, the oil and half the mustard. Leave to marinate for 20 mins. 2 Meanwhile, make the slaw. Put the cabbage, broccoli, apples and red onion in a large bowl. In a jug, mix the remaining mustard and garlic, the lemon juice, yogurt and 100ml water; season. Pour into the bowl and toss to coat. 3 Heat a large nonstick frying pan over a high heat. Add the chicken strips and any leftover marinade and fry for 10 mins, stirring regularly,
1916kJ 457kcal 23%
750g pack chicken thighs, skin and bone removed, meat sliced into 1cm strips 1 lemon, zested and juiced 3 garlic cloves, crushed 1 tbsp olive oil 2 tbsp wholegrain mustard For the slaw ½ Savoy cabbage, finely shredded ½ broccoli head, finely chopped 2 Granny Smith apples, cored and thinly sliced
Each serving contains Energy
25g 6g 13g 1.2g 36% 31% 14% 21%
of the reference intake. See page 8. Carbohydrate 15g Protein 44g Fibre 7g
MEXICAN-ST YLE M AC K E RE L & RI C E Serves 4 Takes 35 mins Cost per serving 99p
1 Preheat the oven to gas 6, 200˚C, fan 180˚C. Put the sweet potato and pepper in a roasting tin, drizzle with 1 tbsp olive oil and season. Roast for 30 mins until the veg is tender and golden around the edges. 2 After 20 mins, heat the remaining oil in a large, deep frying pan over a medium heat. Add the rice and fry for 4-5 mins until steaming and broken up. Flake in the mackerel and fry for 3-4 mins more until piping hot. 3 Stir through the beans and half the roasted veg; fry for 1-2 mins to warm through, then remove from the heat. Squeeze over the lime juice and top with the remaining roasted veg, the lime zest and coriander, if using. Each serving contains Energy
up e ic Sp
lavours f s u o bul a f h wit d ala s a
For more delicious midweek meals, visit tesco.com/realfood
1996kJ 477kcal 24%
14g 3g 12g 0.9g 20% 16% 13% 15%
of the reference intake. See page 8. Carbohydrate 69g Protein 15g Fibre 14g 2 of your 5-a-day; source of vitamin B12
RECIPES LOTTIE COVELL PHOTOGRAPHY TOM REGESTER FOOD STYLING BIANCA NICE PROP STYLING JENNY IGGLEDEN
1 large sweet potato, scrubbed and cut into chunks 1 red pepper, cut into chunks 1½ tbsp olive oil 2 x 250g packs wholegrain spicy Mexican-inspired rice 125g tin mackerel in spicy tomato sauce 400g tin black beans, drained 1 lime, zested and juiced 15g fresh coriander, roughly chopped (optional)
Boost your health with nutrient packed superfoods, now in-store. Add to your favourite smoothies, porridge, muesli, baking, juices & more.
FIND OUT MORE: www.naturya.com - @naturya
DINNER FOR TWO
Shor t on time? These delicious meals are rea dy in 15 minutes
CHE ATâ€™S WHITE PIZZ AS
VIETNAMESE-ST YLE CR AB & NOODLE SAL AD
WARM HALLOUMI GR AIN SAL AD
GRIDDLED STE AK & CHARRED LIT TLE GEM SARNIES 69
Serves 2 Takes 10 mins Cost per serve £2.05 1 tsp coriander seeds, toasted and crushed 2 tsp harissa paste 1 lemon, zested and juiced 1 tbsp olive oil 1 tsp clear honey 250g pack 7 rice and grains blend 130g 30% less fat halloumi, cut into 1cm-thick slices 150g cherry tomatoes, halved 100g sugarsnap peas, sliced 2 handfuls watercress
1 Tip the crushed coriander seeds into a small jug with the harissa, lemon zest and juice, oil and honey. Season, then whisk to combine. 2 Heat the grains to pack instructions, then tip into a bowl and mix in half the
G RI D D L E D S T E A K & C H A RRE D L I T T L E G E M S A RN I E S Makes 2 Takes 15 mins Cost per serve £1.75 227g pack rump steak 2 tsp olive oil 1 Little Gem lettuce, trimmed then quartered lengthways 1 tbsp lighter than light mayonnaise 1 tsp Dijon mustard (optional) 1 white baton or tiger baton, halved widthways 1 medium salad tomato, sliced into rounds ½ small ripe avocado, sliced (optional) 2 tsp capers, drained
1 Heat a griddle or frying pan over a high heat. Rub or brush the steak on both sides with 70
harissa dressing. Heat a frying pan over a high heat, add the halloumi and cook for 1 min each side until golden. Transfer to a plate. 3 Mix the tomatoes, sugarsnap peas and watercress with the grains. Divide between 2 plates, top with the halloumi and drizzle over the remaining dressing to serve. Each serving contains Energy
1954kJ 465kcal 23%
21g 9g 29% 46%
of the reference intake. See page 8. Carbohydrate 45g Protein 24g Fibre 7g
C H E AT ’S W H I T E P I Z Z A S Makes 2 Takes 15 mins Cost per serve £1.43 80g crème fraîche 30g Parmesan, 15g finely grated, 15g shaved 10g chives, finely snipped 2 x 75g Napolina mini pizza bases, from a 300g pack 1 small garlic clove, halved 5 pitted black olives, halved lengthways 2 slices Parma ham extra-virgin olive oil and ½ x 70g bag rocket, to serve (optional)
1 Preheat the oven to gas 9, 240°C, fan 220°C and put a large baking sheet inside. Mix the crème fraîche with the grated Parmesan, most of the chives and some black pepper. 2 Rub the pizza bases with the cut side of the garlic clove. Using a teaspoon, add the crème fraîche mixture, then scatter with the olives. Bake on the preheated baking sheet for 10 mins. 3 Top with the Parma ham and sprinkle with the remaining chives and the Parmesan shavings. Drizzle with a little oil and serve with rocket leaves, if you like. Each pizza contains Energy
2013kJ 481kcal 24%
To make this vegan, use maple syrup instead of honey and swap the halloumi for tofu.
1 tsp oil; season. Place in the hot pan and cook for 2½-3 mins each side for medium-rare. Transfer to a board, cover loosely with foil; leave to rest. 2 Toss the lettuce wedges with the remaining oil; season well. Return the pan to the heat; when hot, add the lettuce and sear for 30 secs each side to lightly char. Transfer to a plate. 3 In a small bowl, mix the mayonnaise with the mustard (if using). Split the baguette halves and spread the base of each with the mustard-mayo. Add the tomatoes, avocado and lettuce. Thinly slice the steak and arrange on top. Scatter over the capers and sandwich together. Each sarnie contains Energy
2187kJ 519kcal 26%
16g 5g 23% 27%
of the reference intake. See page 8. Carbohydrate 60g Protein 33g Fibre 4g
26g 15g 37% 75%
of the reference intake. See page 8. Carbohydrate 45g Protein 17g Fibre 3g
VIETNAMESE-ST YLE CRAB & NOODLE SALAD Serves 2 Takes 15 mins Cost per serve £2.38 2 nests vermicelli rice noodles 145g tin Kingfisher shredded or jumbo crab meat, drained 1 cucumber, peeled into ribbons, core discarded 1 large carrot, peeled and coarsely grated ½ x 240g pack radishes, sliced 4 spring onions, trimmed and finely sliced 15g fresh mint or coriander, leaves only, chopped 1 tbsp dry-roasted peanuts, roughly chopped (optional) For the dressing 1 red chilli, finely sliced 3cm piece ginger, peeled and grated 2 tbsp soy sauce
1 tsp fish sauce (optional) 2 limes, 1 juiced, ½ zested (cut the remainder into wedges to serve) 1 tsp soft light brown sugar
1 Cook the noodles to pack instructions. Drain and rinse under cold water. Whisk together the dressing ingredients; set aside. 2 Put the crab, noodles, vegetables and most of the mint or coriander in a large bowl; mix well. Toss through the dressing. Divide between 2 plates, scatter with the remaining herbs and the peanuts (if using), and serve with lime wedges. Each serving contains Energy
1185kJ 284kcal 14%
<1g 12g 2.8g 2% 13% 46%
of the reference intake. See page 8. Carbohydrate 54g Protein 12g Fibre 6g
RECIPES LUCY JESSOP PHOTOGRAPHY GARETH MORGANS FOOD STYLING LUCY O’REILLY PROP STYLING MORAG FARQUHAR
WA RM H A L L O U M I GRAIN SALAD
TheRe for Tuna AvoCado StaCk TimEs and hey weâ€™ve got a new Pack TimEs
TheRe for you, all Ways
Crispy prawn tacos Preheat the oven to gas 5, 190°C, fan 170°C and cook 2 x 128g packs Tail On Breaded King Prawns to pack instructions; set aside. Stand 8 Crunchy Taco Shells on their open sides on a baking tray, and heat in the oven for 2 mins. Drain a 340g jar Pickled Red Cabbage and divide between the warmed shells. Roughly chop 15g Coriander and divide half between the tacos. Discard the tails from the prawns, then put 2 in each taco. Drizzle each with ½ tsp Chipotle Mayo and scatter with the remaining chopped coriander to serve. Each taco contains Energy
Makes 8 Cost per taco 86p
665kJ 159kcal 8%
7g 2g 10% 10%
of the reference intake. See page 8. Carbohydrate 19g Protein 5g Fibre 2g Source of protein
RECIPES JENNA LEITER PHOTOGRAPHY GARETH MORGANS FOOD STYLING EMMA JANE FROST PROP STYLING TAMZIN FERDINANDO Packaging subject to change
G reat ideas for quick and easy midwe ek meals
Makes 2 Cost per serve £2
Vegan salad V l d bowls l Heat 1 tbsp olive oil in a large frying pan or wok over a high heat. Add a 320g pack Edamame & Vegetable Stir-fry Mix and cook for 6-8 mins, stirring often, until softened. Meanwhile, heat a 250g pouch Wholegrain Rice & Quinoa Mix to pack instructions, and slice ½ x 240g pack Radishes into rounds. Divide the stir-fry vegetables between 2 bowls, keeping them to one side of the bowl. Add the quinoa and rice to the other side, then top with the radishes and ½ x 250g pack Mango Chunks. Drizzle each bowl with 2 tbsp Mango & Chilli Salad Dressing to serve. Each bowl contains Energy
1783kJ 427kcal 21%
17g 3g 14g 0.3g 24% 15% 15% 5%
of the reference intake. See page 8. Carbohydrate 50g Protein 12g Fibre 16g 2 of your 5-a-day; source of protein
Brilliantly simple For more quick, easy recipes and videos, visit tes.co/5ingredient
USE IT ALL
2 ways to USE THEM UP
uicy, sweet and fragrant, tomatoes are synonymous with summer. But 46,000 tonnes that could have been eaten are thrown away every year in the UK, mostly due to not being used before they go off – this adds up to £128m a year*! Follow our tips to help avoid waste.
CHERRY: PUTTANESCA Fry garlic, chilli, capers and anchovies in oil. Stir in olives, cherry tomatoes and a splash of water; cover and simmer to thicken. Toss through cooked spaghetti. Serve with chopped parsley and grated Parmesan.
STORE THEM RIGHT
Tomatoes last longer in the fridge, but refrigerating causes their flavour and texture to diminish. Keep them at room temperature if possible for maximum flavour. Or, if you’re not planning on using them for a while, store in the fridge but remove half an hour before eating.
MAKE THEM GO FURTHER
Tomatoes suit different dishes at varying stages of ripeness. Squashy, overripe tomatoes might not work so well in salads but are perfect for sauces, where their flavours can still shine.
Mix chopped beef tomatoes, crushed garlic, finely chopped red onion and fresh basil. Drizzle with balsamic vinegar and olive oil, then season and leave to marinate. Toast sliced ciabatta, rub with garlic, then spoon the tomato mixture on top.
WORDS BRYONY BOWIE PHOTOGRAPHY ALEX LUCK FOOD STYLING JOY SKIPPER PROP STYLING JENNY IGGLEDEN *Source: WRAP
We’re on a mission to help you make p ea ce with your lef tovers, one ingre dient at a time. This month: tomatoes
MILLION tomatoes are thrown away every day in the UK*
SMA® ADVANCED Follow-on Milk is suitable from 6 months to help complement the weaning diet. *HMOs = structurally identical human milk oligosaccharides IMPORTANT NOTICE: Breast milk is best for babies and breastfeeding should continue for as long as possible. SMA® ADVANCED Follow-on Milk is for babies over 6 months, as part of a varied weaning diet. Not intended to replace breastfeeding. ® Registered Trademark. ZTC4291d 03/2019
Available at selected
Scan to find out more, or visit smababy.co.uk
GET SET FOR SUMMER • G reat days out for less •Add colour to your garden – fast •The b est holiday b eaut y buys GO ALFRESCO
RECIPES XXXXXXXXXX PHOTOGRAPHY XXXXXXXXX FOOD STYLING XXXXXXXXXXXX PROP STYLING XXXXXXXXXXXXXX PHOTOGRAPHY ALEX EDWARDS PROP STYLING SAM DUFFY
With the right tableware, any outside space can be turned into the perfect place to entertain. Drink dispenser (3.6ltr) with four cups, £6; Glass with Pink Curly Straw, Glass with Blue Curly Straw, £2 each; Swirl Hiball Glass, £2 each; Swirl Tumbler Glass, £2 each
Evelliquas il ium velia sae et, utempor a ditissi del mod et, conet vel evelis
colour to 5 add your garden WAYS TO
Tr y our easy ideas and instant tricks to make your outdoor spa ce bright and b eautiful
100 white berr y solar s tr ing li g ht s £16 Soft cushions Fro m £ 4
1 Supersoft throws
An instant way to add pops of colour to an outdoor corner is with cushions and throws. Don’t fear a colour clash! Pastels mixed with vibrant tropical prints can look super-stylish. Remember to bring them inside overnight.
Give a new lease of life to old terracotta pots with a lick of paint and a little creativity. Plant some herbs and secure the pots to a fence or wall, or hang them from strong garden twine for a cool and colourful vertical kitchen garden â€“ perfect if outdoor space is tight!
MAKE IT PA I N T E D T E RR AC O T TA PL ANT POTS What you will need Terracotta pots; acrylic or garden paints; masking tape; metallic spray paint (optional); clear lacquer craft spray
1 Paint a terracotta pot in your preferred base colour. Terracotta is naturally very porous, so you might need a couple of coats. You might want to leave some pots in their natural colour as a base. 2 Using masking tape, mask off areas to create interesting shapes, then paint patches in another colour. Wait until the paint dries before carefully removing the tape. 3 For a special touch, mask another area and spray with a metallic paint. Again, wait until dry before removing the tape. 4 Varnish the pot using clear lacquer craft spray. This will help protect your pot because, as terracotta is porous, when you water the plant it will otherwise soak through the pot and make the paint bubble. Spray both the inside and outside of the pot to completely seal the surface area, but leave the bottom unvarnished so water can drain through.
Fill your beds, baskets and pots with colour using these suggestions from garden expert and blogger Catherine Hughes (growingfamily.co.uk). LAVENDER provides scent as well as flowers, and attracts pollinating insects. It works well in containers, and en masse in borders. PETUNIAS produce lots of flowers and, if you keep deadheading them, will bloom for months. Trailing varieties work best in pots and hanging baskets. DAHLIAS will produce beautiful, showy flowers right through to autumn. COSMOS is a showstopper with masses of daisy-like flowers and beautiful foliage. Itâ€™s best suited to a border. SWEET PEAS are easy to grow, will be happy in pots or borders, and are available in a huge range of colours. OSTEOSPERMUM, or African daisies, have lovely cheerful blooms in lots of bright colours for an instant lift.
Add splashes of colour to veg patches with these cute painted wooden spoons. Kids will love getting creative with their designs. Veg to plant now include broad beans, radishes and lettuce, as well as the ones marked above. V E G E TA B L E PAT C H M A RK E RS What you will need Wooden spoons; acrylic or poster paints; marker pen; clear lacquer craft spray
1 Paint the spoon and top half of the handle white. This will allow your design to stand out boldly. 2 Carefully draw, then paint, your desired vegetable/herb/flower onto the spoon, and write its name using a marker pen. 3 Once dry, varnish the spoon using a clear lacquer craft spray. This will help to waterproof your design so you can reuse the markers year after year. 4 Push the relevant marker into the soil as you plant your seeds, then enjoy your personalised plot. 81
COOK OUT Now that you’ve transformed your garden, enjoy it! Pick an affordable charcoal barbecue like the one here or the entry-level starter kettle version, on p15, or make an investment in a feature-packed gas version you’ll use for years to come.
BUDGET BUY Te s c o b a r r e l charcoal b a r b e c u e w i th cover £40
Grill Chef by Landmann th r e e - b u r n e r barbecue £2 0 0
WORDS JO WOODERSON CRAFTS LISA KEBELL PHOTOGRAPHY ALEXANDER EDWARDS PROP STYLING SAM DUFFY
Transform old wellies into cool and colourful planters. This is a great project for the kids to get involved with. Drill some small holes in the sole to help with drainage. Opt for a combination of plants that will trail over the sides, such as trailing petunias (you can get smallflowered varieties, which might work best), along with a smallish, upright plant to give a bit of height. Water as you would your summer patio pots.
N U F T N A W E W IN T HE SUN
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for the environment
No artificial colours, flavourings or preservatives Jar and lid widely recycled, label not recycled yet. Normal Price: Cow & Gate Jars Stage 1 = £0.65. Cow & Gate Jars Stage 2 = £0.80. Offer between 10th April to 21st May. Subject to availability.
Available at selected
OUT AND ABOUT
Kick-star t summer with our budget-friendly guide to ma xing out on the fun with family and friends
aking the most of the new season needn’t mean spending a lot. With just a little forethought and prep, you can launch yourself into all the enjoyment that the start of the warmer, sunny season brings - without feeling the squeeze.
ENJOY JOURNEY THE
Next time you’re off on an adventure, make your mode of transport pay its way
USE BUS AND RAIL Always check out local rail and bus company websites for 2-for-1 or ‘kids go free’ tickets – you’ll be surprised at how much you can save. A national railcard or coachcard can often pay for itself over a couple of journeys. If you’re travelling by rail, head over to daysoutguide.co.uk to claim 2-for-1 tickets to UK-wide attractions.
WAYS TO SAVE: FESTIVALS
Once you get the festival bug, you’re hooked – but the experience doesn’t come cheap. Here are some ways to cut the costs
GO GREEN Leave your car behind! You’ll not only save on parking fees, but some attractions – such as RHS Gardens, The Eden Project and Bristol Zoo – offer discounts for those arriving on foot, by bike or via public transport. Check out the ‘car-free guides’ section of nationalparks.uk. And explore the National Cycle Network’s traffic-free paths, quiet on-road cycling and walking routes at sustrans.org.uk.
Take advantage of early-bird tickets, which are often 25% cheaper. Sign up to the mailing list for your chosen festival to be notified when they’re on sale.
Search out smaller festivals: if you can find a one-day event with a lineup you like, you can save a lot compared to a big three-day festival. The
3 APPS TO GET YOU OUTDOORS WARBLR Record birdsong on your smartphone and the Warblr app will identify the bird. NATURENAUTS The Natural History Museum’s Naturenauts app gets children to interact with nature, with tree safaris and petal quests. STREET TAG Get competitive with the Street Tag app. Team up with up to six players, record the distance you’ve walked, run or cycled by scanning virtual tags, and climb the table.
skiddle.com website is great for searching out festivals near you.
Get in for free by volunteering with a charity such as Oxfam. See oxfamapps.org/festivals. If you fancy combining work and fun, try festaff.co.uk for stewarding and bar staff opportunities.
OUT AND ABOUT
PICK OF THE BEST RAINY DAY IDEAS
OUR PICK OF
FREE DAYS OUT VISIT A NATURE RESERVE The Wildlife Trusts look after more than 2,000 nature reserves, including ancient woodlands and urban parks. Nearly all are free to visit. The same goes for some National Trust reserves.
TRAVEL BACK IN TIME St Fagans National Museum of History, near Cardiff, is a fun open-air museum with a castle, gardens, galleries and over 40 historical buildings across 100 acres of parkland.
GO BIRDWATCHING RSPB reserves – situated in marshlands, heathlands and estuaries all over the UK – are fantastic places to visit, watch birds and get a breath of fresh air too.
EMBRACE THE VIEW Explore 500 acres of parkland and lakes, admire 80 fantastic modern-art sculptures and enjoy lots of free events at YSP (Yorkshire Sculpture Park) near Wakefield. You only need to pay for parking; entry is free.
EXPLORE WOODLANDS AND FORESTS All woods managed by The Woodland Trust are free to park at and explore. Download its free Tree ID app and you can identify trees while you walk.
TAKE THE POTTER TRAIL Based in beautiful Edinburgh, you can visit the street that inspired Diagon Alley, see where Tom Riddle is buried and more on this tour. It’s free, but donations are welcome.
GO UNDERGROUND The UK has lots of underground spaces to explore on guided tours, such as Exeter’s Underground Passages – medieval tunneIs built to supply the city with fresh water. The National Showcaves Centre for Wales near Swansea is home to spectacular stalagmites and stalactites. Or for something truly out of this world, visit Bounce Below, a trampoline park in Snowdonia’s slate caverns! SHOP INDOOR MARKETS They’re great places to snap up bargains or try out local produce. Search the ‘find a market’ page at nmtf.co.uk. Head to Leicester Market: it’s Europe’s largest covered market, filled with multicultural stalls and an award-winning food hall. Or try Borough Market, London’s oldest food market – it’s a gourmet paradise of farmers’ stalls, fishmongers and small-scale artisan producers. TRY BOARD GAME CAFES For about £4 per person, you get hours of full-on fun and a choice of hundreds of games. Children often get in for free or half price.
OUT AND ABOUT
SUMMER SWAPS Time to trade indoors for the great outdoors. Here’s how SWAP PUB GRUB…
FOR PICNICS Check out tesco.com/realfood for some easy and delicious picnic ideas. SWAP THE SWIMMING POOL…
FOR AN OUTDOOR LIDO Most outdoor pools will be open by late May and, unlike indoor pools, many charge for day entry – so there’s no time limit on how long you swim and stay. Check out wildswim.com for lidos (and other swimming spots) across the UK. SWAP INDOOR CINEMA…
FOR AN OPEN-AIR BIG SCREEN Time to pack some popcorn and a blanket. The Lost Cinema and Cult Screens show films from comedy to horror, family to fantasy, at locations all over the UK. Take a picnic to save money on eating out before, after or even during the film.
MORE MERRIER THE
Team up with friends and family and you’re not only upping the fun factor, you could also reduce the cost of your day trip. Most large attractions ofer discounts for multi-ticket bookings. We’ve rounded up a few crowd-pleasing ideas here: ENJOY THE ANIMALS EN MASSE Gather family and friends together for a wild day out, as groups of 10+ receive a 25% discount off standard online or gate prices at London and Whipsnade Zoos.
TAKE YOUR SEATS Most theatres offer ticket discounts on groups of 10 or more – and there’s sometimes a free ticket for the organiser. ALL TOGETHER FOR AN AQUATIC ADVENTURE! Have fun with a crowd of your favourite people and dive into an amazing underwater world. There are 12 Sea Life Centres (visitsealife.com) around the UK and Ireland (including Birmingham, London, Loch Lomond and Great Yarnmouth) and they offer up to 30% off advance bookings on groups of 10 or more.
3 ways to BE MORE SPONTANEOUS
TURN DAY TICKETS INTO ANNUAL PASSES Many UK attractions, such as Leeds Castle in Kent, and Portsmouth Historic Dockyard, allow you to use a day ticket for multiple visits for the rest of the year, or to upgrade your day ticket to an annual pass.
BE SNACK SAVVY One of the biggest costs is eating out, so keep the ingredients for easy snacks in the fridge, so you can whip up something last minute. Keep ice packs in the freezer and have reusable drinks bottles and a thermos handy to save cash on drinks.
BAG SOME BOREDOM BUSTERS It’s always a great idea to have a bag packed with some games to play on your day out (so you don’t have to buy anything new). A frisbee, a ball and a pack of playing cards should do the trick.
WORDS KIM JONES ILLUSTRATIONS JADE BRIGHT
Say ‘yes’ to days out at the drop of a hat, without having to spend too much cash. Follow our top three tips on how to be prepared
THE FULL BODY ‘FACIAL’ Say hello to smooth, hydrate d skin from top to to e with our simple six-step routine
ands up if your skincare regime stops at your neck. We’re all guilty of ignoring our bodies until the sun comes out or there’s an occasion that requires more skin on show. It’s no surprise, then, that body ‘facials’ have become the latest treatment. And now you can do it yourself with our experts’ tips and insider tricks.
CLEAN SWEEP The best way to cleanse your body? Facialist Frances Prescott recommends using a cleanser tailor-made to your physical wellbeing, as well as to your skin’s needs. ‘After exercising, use a cleanser with musclerelaxing ingredients, such as eucalyptus,’ says Frances. Try Dr Salts+ Muscle Therapy Bath & Shower Gel 350ml, £5, with Dead Sea salts and eucalyptus. For a morning wake-up-call, look for energising extracts. We like Radox Feel Lively Scent Touch Body Wash 200ml, £2.50, with wild peony and lychee.
POLISH UP Follow body-brushing with a granular scrub, concentrating on the elbows, knees and feet. ‘Massage your scrub into dry skin using circular motions, then rinse off,’ says Jodie. If you have blemish-prone skin on your back and shoulders, a body scrub can help to unblock pores, as well as smoothing skin. Use a generous helping of Treaclemoon My Coconut Island Body Scrub 225ml, £3.
BUFF AND BOOST Your body benefits from top-to-toe brushing, which not only sloughs off rough skin, but also boosts circulation. ‘Introduce a body brush or sisal mitt into your routine,’ says Jodie Mears, senior spa therapist at Calcot Manor Spa. Sweep the brush or mitt briskly over dry skin, working towards the heart. ‘It’s also great for reducing the appearance of cellulite,’ says Jodie. Calcot Manor Cactus Bristle Body Brush, £7, has a long handle, allowing you to reach your back more easily.
MAX YOUR MOISTURISER Hydrate skin with lotions, creams and oils depending on your skin’s needs. ‘I like to mix it up using lighter lotions on my upper body and oils on my legs,’ says Frances Prescott. Although some experts recommend moisturising damp skin, Dove expert Freya Planson advises toweldrying skin first. ‘The product will lock in moisture and absorb more quickly.’ Try Dove Derma Spa Goodness Body Lotion 200ml, £5. For super-dry skin, layer on Calcot Manor The Lazy Evening Patchouli & Vitamin C Dry Oil Body Spray, £5.
Moisture isn’t just essential for your face, your body needs it too, especially dry-prone zones like knees and elbows
DEEP TREATS Twice a week, treat your body to an intensive mask. Pick a detoxifying, blemish-zapping mask for back, shoulders and the top of your arms if you have oily skin, or a lifting mask on your chest and neck. Or mix it up. ‘I use a charcoal mask on the back of arms and back, and one for sensitive skin on the décolletage and neck.’ says Frances. For delicate skin try Nivea Q10 Power Sleeping Melt-In Mask 50ml, £11 – massage in and leave to absorb as you sleep.
The icing on the cake when it comes to a body facial is an all-over golden glow. ‘Whether your skin tone is light or medium, I recommend tanning gradually to avoid patchiness,’ says Frances. Leave an hour after exfoliating and moisturising, before applying a gradual self-tanning lotion. ‘Use a tanning mitt to give a more even result,’ says Frances. Try Garnier Body Summer Body Moisturising Lotion SunKissed Look 400ml, £10, with hydrating apricot oil and available in Light or Dark to suit your natural skin tone.
WORDS KARENA CALLEN PHOTOGRAPHY GETTY IMAGES, LOUISA PARRY PROP STYLING INDIA JACKSON
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Just add sunshine
Beach bag, £12.50
Be rea dy to hit the b ea ch (or your garden) with these summer essentials from F&F
Floral scarf, £7.50
Summer flip-flops, £7.50
Updating your summer wardrobe can be as simple as adding a few accessories. A pretty scarf will give your beach bag a unique look, while a pair of lightweight sandals can be stowed away inside, making the switch from daytime flip-flops to nighttime sandals quick and easy. 94
Belted swimsuit, £22
PHOTOGRAPHY LOUISA PARRY PROP STYLING INDIA JACKSON
Zebra scrunchie, £4
I only popped in for lemons
On your marks, get set...
SLOW DOWN W hy win d ing down can b e g o o d fo r yo u – an d h ow to do i t PRESS PAUSE
overwhelmed or unable to cope, with 61% suffering anxiety. It’s time to take a breather. Slowing down and giving our brains regular breaks can fortify our mental health – helping us better cope with the fast pace, plus the ups and downs, of everyday life.
hances are, if you’re like most of the population – juggling family, work and social life – you’re moving too fast. In fact, according to the Mental Health Foundation’s 2018 study*, in the past year 74% of us have felt stressed to the point where we’ve been
Research shows most emails are now answered in just two minutes
Being bombarded by social media and feeling pressured to respond to texts and emails instantly is a common stressor, according to the Mental Health Foundation’s study. ‘Research shows most emails are now answered in just two minutes,’ says Tanya Goodin, digital detox expert and author of Stop Staring at Screens. ‘Make a conscious effort to delay your response time to personal messages that aren’t urgent,’ says Tanya. ‘Consider only checking them once or twice a day to give yourself more thinking time.’ Concentrating on one task at a time can keep you calm and focused, meaning you get things done more quickly – which in turn means more free time for you.
WORDS KIM JONES ILLUSTRATION FREDDIE STEWART *Source: mentalhealth.org.uk/publications/stress-are-we-coping
A daily dose of nature can heal and nurture both our physical and mental health
Due to the rise of technology, ‘we consume five times as much information a day than we did in 1986,’ says Tanya. That’s a lot for our brains to process. To that end, Tanya suggests mini digital detoxes – a few ‘no-go’ times and places when tech is put away. Start small by drawing a line between work and play; no emails after 7pm; switching off devices at 10pm. Then aim for screen-free Sundays to enjoy quality family and friends time.
CONTROL THE CONTROLLABLES Life might throw you challenges over which you have no control – but simply accepting that you can’t control everything can help reduce stress. And there are plenty of life stressors of which you can take control. If you’re overloaded with commitments, for example, just say ‘no’ to the next thing and accept that you simply can’t do everything. If a friend’s Facebook feed makes you feel
SIGNS YOU NEED TO SLOW DOWN It’s not always easy to identify when you’re rushed off your feet – here’s what to look for…
your own life is lacking, then stop poring over their posts. And if you need help (at home or at work) to create more me-time, then bite the bullet and ask for it. Taking back just a little control can make a big difference to your wellbeing.
You have trouble sleeping Disturbed sleep can be a sign that your nervous system is on high alert, making it difficult to wind down.
GET BACK TO NATURE
You frequently get colds Your immune system, like you, might be stressed out and can’t do its job properly.
‘A daily dose of nature can heal and nurture both our physical and mental health,’ says Tanya. ‘Just taking a walk in the woods has been shown to improve mood in people with depression, as well as decrease negative thoughts.’ If you can’t get to a woodland or park, try pottering in the garden or plant something in a window box or pot. ‘Gardening is a therapeutic experience,’ says Tanya.
You ‘scroll’ rather than read Feeling that reading a book is an indulgence you don’t have time for – as you constantly need to check your social feed and feel anxious without your phone – is a sign that you can’t switch off.
RELAXERCISE Gentle holistic exercise, such as yoga or Pilates, helps retrain your body and mind to be comfortable with slowing down, find calm more easily and better cope with anxiety and stress. If you don’t fancy a class, try a gentle swim or bike ride.
You’re not eating properly You crave sweets and quick-fix carbs to curb hunger – a sign of stress. And you struggle to find time to cook nourishing meals. You’re feeling snappy Losing your temper at little things is a sign you’re overwhelmed.
Find out more Visit bemindful.co.uk or bemindfulonline.com. If you’ve tried self-help techniques but find stress or anxiety is making it difficult for you to cope with everyday life, see your GP. 97
Ask the expert
WALK the WALK
Can how I walk have an effect on my health? ‘Yes! Muscle imbalances, ageing and a largely seated lifestyle rob the body of correct movement alignment. If you activate the right muscles as you walk, you’ll improve body tone and fitness, and reduce joint stress. If you are able to walk, why not make every step effective and productive?’
DO keep the pace steady, not fast. If you power walk, you’ll create tension in the body and jar your joints.
Spor ts scientist Joanna Hall shares her knowle dge on the surprising health b enef its of walking
What are the common mistakes? ‘Many people have tight hip flexors due to ageing, previous activity levels and too much sitting. This sets off a
sequence of wrong movement patterns, such as walking with a flat foot, pulling your body forward, slumping your hips and incorrectly using “power walking” arms. Aim to push off from your back foot rather than pulling yourself forward using those tight hip flexors.’ How often should I walk? ‘A focused walk using correct techniques can be as short as 10 minutes, but aim to build up to 30 minutes a day, ideally in three 10-minute sessions. If you want fitness benefits, add three 12-30-minute walks per week concentrating on greater toe push, more hip lift to lengthen your stride, and more back swing with your arms.’
WORDS SARAH DAWSON PHOTOGRAPHY LOUISA PARRY *Source: Walking tips and advice by Age UK
Spread your feet in your shoes and keep your toes relaxed and flexible. AIM not to sit in your hips (letting your torso sink towards your pelvis), as that encourages the hip flexors to work more.
FOCUS on increasing the length between your pubic bone and sternum, and not pulling your abs in too tightly. This will help stabilise your back and lead to tauter, leaner abs. DO keep your hands relaxed. Making a fist can create tension in the neck and shoulders. F&F Performance Trainers in black, £18
Regular brisk walking can help reduce your risk of heart disease and high blood pressure*
3 IDEAS TO INSPIRE YOUR WALKING
Walking for Health offers over 1,800 free, short guided walks every week. Find your nearest group by visiting walkingforhealth.org.uk.
Join a bespoke training session, pick up an instructional DVD or find helpful audio coaching at walkactive.com.
Try a free walking app like Go Jauntly (iOS) or ViewRanger (Android and iOS) to find route guides for beautiful walks near you. 99
With a pre-paid card like Cashplus, you can set a weekly or monthly budget, load the money onto the card, then use it like a ‘normal’ debit card, knowing that when the funds hit zero, you can’t overspend.
SWAP MEAT FOR VEG Skipping meat a few times a week can help save you cash. Researchers who polled 2,000 UK adults in 2018 found that those who had reduced their meat intake saved an average of £209 a year*. You can swap meat for lentils, pulses and tofu in dishes like spaghetti Bolognese and shepherd’s pie.
MAKE YOUR OWN SNACKS We all know that taking a packed lunch to work saves cash, but if your downfall is splurging on snacks, why not have a go at making your own? Try homemade granola bars or veggie crisps. Check out the great recipes at tesco.com/realfood.
PLAN MEALS When the weather warms up we tend to shop more often, buying things like ice cream and barbecue food. But if you add a few treats to your weekly shopping list and have
a flexible meal plan, you can swap meals to take advantage of a warm evening without extra spending.
TRY SAVVY SWAPPING If your summer wardrobe is uninspiring and needs a boost, try a clothes swap with friends: one person’s preloved items might give you a new look. Also, at swishing.com you’ll find swapping events around the UK. Pair this with a potluck dinner, to which each friend brings a dish, and you’ve got a shopping trip and a meal with mates for next to nothing.
is the average weekly amount parents spend entertaining their children during the holidays** TAP AN APP It’s easy to lose track of cash when you tap to pay, so ask for a receipt. Then scan it with a free personal finance app like Money Dashboard or Wally. These tools will help record your income and outgoings.
BANK HOLIDAY ON A BUDGET Check out local council websites for free or lowcost kids’ activities. You’ll also find lots of ideas at dayoutwiththekids.co.uk. Let the kids’ imaginations run riot in a ruined castle or mansion – English Heritage has many free sites (www. english-heritage.org.uk). The National Trust has special Heritage Days when admission to certain properties is free (heritageopendays.org.uk). Don’t forget, you can triple the value of your Tesco Clubcard vouchers by using them with Tesco Reward Partners on anything from travel to activities to meals out.
WORDS SARAH OPENSHAW PHOTOGRAPHY LOUISA PARRY PROP STYLING INDIA JACKSON Source: Linda McCartney Foods **Source: Survey by Goodfella’s
C l e ve r planning make s i t e a sie r to save u p an d affo rd tre at s d ur ing th e h olid ays
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The ME-TIME box
Win one of 10 goodie boxes packed with treats for your hair 1 HASK Argan Oil 5-in-1 Leave-in Spray 175ml, £7, comes to the rescue of sun-parched or over-treated tresses.
one of 10 boxes
2 For great hair, pick the right tools of the trade. We love the smoothing effects of the Leo Bancroft Cushion Brush with Moroccan Argan Oil, £8.
3 Spritz on sweet-smelling OGX Nourishing + Coconut Oil Weightless Hydrating Oil Mist 118ml, £7, to soften and tame frizz. 4 Made with natural ingredients, ethically sourced Love Beauty and Planet Shea Butter & Sandalwood Oil Shampoo 400ml, £7.50, smells delicious.
6 OGX Renewing + Argan Oil of Morocco 100ml, £7, is hair’s best friend before blow-drying for sleekness and shine, and to keep hair nourished when in the sun.
To be in with a chance of winning one of 10 me-time boxes, enter at tes.co/ beautyboxmay by 23:55 on 4 June 2019. Please read the full terms and conditions online before entering.
We love to see our winners enjoying their treats! Share your prizes using #metimebox
The prize draw is open to UK residents aged 18+. Normal exclusions apply. Opening date 00:01 on 8 May 2019. Closing date is 23:55 on 4 June 2019. Only one entry per household. Internet access required for entry. Ten winners randomly drawn. Ten prizes, each prize is a hamper box containing 1 x HASK Argan Oil 5-in-1 Leave-in Spray 175ml, 1 x Leo Bancroft Cushion Brush with Moroccan Argan Oil, 1 x OGX Nourishing + Coconut Oil Weightless Hydrating Oil Mist 118ml, 1 x Love Beauty and Planet Shea Butter & Sandalwood Oil Shampoo 400ml, 1 x Love Beauty & Planet Coconut Oil & Ylang Ylang 2 Minute Magic Masque 300ml, 1 x OGX Renewing + Argan Oil of Morocco 100ml. Products may differ in appearance from images shown. Promoter: Tesco Stores Limited, Tesco House, Shire Park, Kestrel Way, Welwyn Garden City, AL7 1GA. Please read the full terms and conditions online at tes.co/beautyboxmay before entering.
PHOTOGRAPHY LOUISA PARRY PROP STYLING INDIA JACKSON
5 Follow with Love Beauty & Planet Coconut Oil & Ylang Ylang 2 Minute Magic Masque 300ml, £9, once a week to prime hair for the summer.
Health matters Take control of your health with a little help from Tesco, the British Hear t Foundation and Diab etes UK
id you know that raised blood pressure is a leading risk factor for heart attacks? Or that 3.8 million people in the UK have been diagnosed with diabetes, with a further 1 million thought to be undiagnosed? Tesco is working with both the British Heart Foundation (BHF) and Diabetes UK to help you keep an eye on your health. It is partnering with the BHF for May Measurement Month, a global initiative to raise awareness of the issues around raised blood pressure. As such,
customers are encouraged to visit their local Tesco Pharmacy to get a free blood pressure check and advice on how to prevent high blood pressure. Tesco will be promoting Diabetes UK’s Know Your Risk tool to raise awareness of Type 2 diabetes, from warning signs and diagnosis to prevention, including how to lead a healthier lifestyle. You can talk to the expert Pharmacy team in store to find out more about Type 2 diabetes, and get a free risk assessment at the same time.
1 MILLION… …people in the UK have Type 2 diabetes – without knowing it*.
MORE THAN 1 IN 4... …adults have high blood pressure, but it’s estimated more than half of them are not receiving effective treatment**.
OVER 40? You’re advised to get your blood pressure checked at least every five years, either by a GP or at a pharmacy.
FIND OUT MORE
WORDS JO WOODERSON ILLUSTRATION FREDDIE STEWART * Source: Diabetes UK. **Source: British Heart Foundation
Get a free blood pressure check or Type 2 diabetes risk assessment at a Tesco Pharmacy.
ASK THE EXPERT Diabetes UK senior clinical advisor Emma Elvin shares her top tips on knowing the risk factors for Type 2 diabetes. ‘Type 2 diabetes progresses slowly and many people don’t have symptoms before they’re diagnosed. That’s why it is important to know the risk factors. They include being overweight, having a large waist circumference, age, family history and ethnicity. Symptoms include being extremely thirsty, going to the toilet more, being more tired than usual, and unexplained weight loss. Visit a Tesco Pharmacy or use Diabetes UK’s online tool (see right) to assess your risk: if the result reveals you have a moderate-to-high risk of Type 2 diabetes, or you have any symptoms, make an appointment to see your GP.’
Assess your risk of Type 2 diabetes online at diabetes.org.uk/riskscore Get the facts on high blood pressure at bhf.org.uk/high-blood-pressure Have you experienced great customer service at a Tesco Pharmacy regarding diabetes or blood pressure? Share your stories by emailing email@example.com.
a family holiday to Fuerteventura
one of holida two ys!
stay ll-inclusive erks of an a p e os b th ll Lo a e y d Enjo ahia Labranda B at four-star
Haven’t booked your family getaway yet? Try your luck with our prize draw and you and your family could be jetting off to enjoy the sun on the stunning Canary Island of Fuerteventura. We’ve teamed up with Holiday Gems to give two lucky families a fantastic seven-night, all-inclusive stay at the four-star Labranda Bahia de Lobos, with return flights from a choice of UK airports and return resort transfers. Labranda Bahia de Lobos will keep any family happy, with three
pools, beautiful gardens, sporting facilities, a gym, kids’ club and choice of entertainment. And with the benefit of all-inclusive, you don’t have to worry about the food and drinks bill. There’s a lovely local beach within walking distance, while the famous Corralejo Dunes are just a 10-minute drive away. To find out more, visit holidaygems.co.uk/labranda. Tesco readers can also benefit from an extra £50 off their next Labranda holiday (offer ends 30 June 2019). See the entry page for details.
For your chance to win, visit tes.co/labranda by 23:55 on 4 June 2019 The prize draw is open to UK residents aged 18+. Normal exclusions apply. Opens 00:01 on 8 May 2019. Closing date 23:55 on 4 June 2019. Only one entry per household. Internet access required for entry. Two winners randomly drawn. Two prizes, each prize is a seven-night holiday for up to two adults (18+) and two children aged 11 or under on date of travel, sharing a family room at 4* Labranda Bahia de Lobos, Fuerteventura, Spain on an all-inclusive basis. Prize includes economy return flights from the winner’s choice of London (London departure airport dependent on date of travel), Birmingham, Manchester or Glasgow airports to Fuerteventura, Spain, baggage allowance and return resort transfers. Prize must be booked by 4 August 2019 and taken between 1 September 2019 and 1 March 2020, excluding 23 December 2019 to 3 January 2020, subject to availability. Promoter: Tesco Stores Limited, Tesco House, Shire Park, Kestrel Way, Welwyn Garden City, AL7 1GA. Please read the full terms and conditions online at tes.co/labranda before entering.
WATCH OUT LADIES BRUT IS BACK
Bank Holiday burger C elebrate the long we ekend with this towering treat C H E E S E & P I C K L E B U RG E RS Makes 4 Takes 25 mins Cost per serve £1.31
Cook 4 frozen beef quarter pounders to pack instructions, topping each with a mature Cheddar slice for the final 2-3 mins to melt. Meanwhile, halve and toast 4 soft white rolls. Spread 1 tsp English mustard onto the base of each bun, then top each with 2 Little Gem leaves, the cooked burger patty and slices of beef tomato. Finely slice half a large red onion and add to the burgers with ½ tbsp sweet pickle. Spread each bun top with ½ tbsp light mayonnaise and sandwich on top of the burgers to serve. Each burger contains Energy
2500kJ 618kcal 31%
40g 17g 57% 87%
RECIPE LIBERTY FENNELL PHOTOGRAPHY GARETH MORGANS FOOD STYLING LUCY JESSOP PROP STYLING JENNY IGGLEDEN
of the reference intake. See page 8. Carbohydrate 37g Protein 27g Fibre 3g
I only popped in for lemons