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Group managing editor Kate Best
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PRODUCTION Production director
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Deborah Homden
WITH THANKS TO Nina Christopher, Rachel Linstead, Mallory Legg, Faye McKinnon, Linzi Pucino
CEDAR COMMUNICATIONS
CEO Clare Broadbent Global transformation and development director Christina da Silva Group business director Kate McLeod
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Williams Managing director Jessica Haigh
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Head of content Daniel Porter
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Bring on September
auren Rose-Smith,
Content director (print)
CONTRIBUTORS
JAMIE ROBINSON
Tesco executive chef, product development, p11
NARGISSE BENKABBOU
Chef, food writer and Moroccan food expert, p41
KATIE PIPER
Author, activist and TV star, p79
This month is like gold dust: you’ve got that late summer glow and holiday memories are fresh. Need a top-up? You can virtually transport yourself to sunnier climes with our Moroccan feast, p41. September is also when you can claim back some me-time, perhaps by getting in some exercise or switching off to bake something delicious. I’ve actually become obsessed with the chocolate chip cookies on p62 and continue to make huge batches of them – for the kids of course, and their cricket team. Enjoy the issue.
Your September offers
Valid from 20 August until 1 October 2025 for use
60p off
Alpro Kids Strawberry or Vanilla Soya Dairy Free Yogurt Alternatives 4 x 115g
This coupon has no cash redemption value and can be redeemed once either in-store or online (up to the maximum number of times indicated). One coupon per qualifying product/amount can be redeemed in a single transaction at the time of purchase after promotions and Clubcard Prices are applied. For in-store purchases: hand this coupon to the Tesco checkout operator to receive the benefits stated. For online purchases: enter the code GRH7M7 at the online grocery checkout at www.tesco.com/groceries. The eCoupon is valid on orders placed and delivered/collected within the stated validity date. Valid in the UK and IOM and across selected Tesco stores. Offer is subject to availability. Copied, damaged and defaced coupons will not be accepted. This coupon is, and shall remain, the property of Tesco Stores Ltd and is not for resale or publication. For full terms and conditions, please refer to www.tesco.com/ help/terms-and-conditions/#Coupons
Valid from 1 September until 15 September 2025 for use once in store or grocery online
£1.10 off
Clover Spread 1kg
This coupon has no cash redemption value and can be redeemed once either in-store or online (up to the maximum number of times indicated). One coupon per qualifying product/amount can be redeemed in a single transaction at the time of purchase after promotions and Clubcard Prices are applied. For in-store purchases: hand this coupon to the Tesco checkout operator to receive the benefits stated. For online purchases: enter the code GR4HN7 at the online grocery checkout at www.tesco. com/groceries. The eCoupon is valid on orders placed and delivered/ collected within the stated validity date. Valid in the UK and IOM and across selected Tesco stores. Offer is subject to availability. Copied, damaged and defaced coupons will not be accepted. This coupon is, and shall remain, the property of Tesco Stores Ltd and is not for resale or publication. For full terms and conditions, please refer to www.tesco.com/help/terms-andconditions/#Coupons
Valid from 2 September until 20 September 2025 for
or grocery online
40p off
This coupon has no cash redemption value and can be redeemed once either in-store or online (up to the maximum number of times indicated). One coupon per qualifying product/amount can be redeemed in a single transaction at the time of purchase after promotions and Clubcard Prices are applied. For in-store purchases: hand this coupon to the Tesco checkout operator to receive the benefits stated. For online purchases: enter the code GRT4H7 at the online grocery checkout at www.tesco.com/ groceries. The eCoupon is valid on orders placed and delivered/collected within the stated validity date. Valid in the UK and IOM and across selected Tesco stores. Offer is subject to availability. Copied, damaged and defaced coupons will not be accepted. This coupon is, and shall remain, the property of Tesco Stores Ltd and is not for resale or publication. For full terms and conditions, please refer to www.tesco.com/ help/terms-and-conditions/#Coupons
£1 off
any Bonne Maman Mousse Dessert 2 x 70g
This coupon has no cash redemption value and can be redeemed once either in-store or online (up to the maximum number of times indicated). One coupon per qualifying product/amount can be redeemed in a single transaction at the time of purchase after promotions and Clubcard Prices are applied. For in-store purchases: hand this coupon to the Tesco checkout operator to receive the benefits stated. For online purchases: enter the code GR4HNK at the online grocery checkout at www.tesco.com/groceries. The eCoupon is valid on orders placed and delivered/collected within the stated validity date. Valid in the UK and IOM and across selected Tesco stores. Offer is subject to availability. Copied, damaged and defaced coupons will not be accepted. This coupon is, and shall remain, the property of Tesco Stores Ltd and is not for resale or publication. For full terms and conditions, please refer to www.tesco.com/ help/terms-and-conditions/#Coupons
Valid from 1 September until 30 September 2025 for use once in store or grocery online
£2.30 off
Chewy Vites Hair Skin Nails, Apple Cider Vinegar, Cranberry & Pro-biotics or Beauty Collagen Gummies 30s
This coupon has no cash redemption value and can be redeemed once either in-store or online (up to the maximum number of times indicated). One coupon per qualifying product/amount can be redeemed in a single transaction at the time of purchase after promotions and Clubcard Prices are applied. For in-store purchases: hand this coupon to the Tesco checkout operator to receive the benefits stated. For online purchases: enter the code GRH4KN at the online grocery checkout at www.tesco.com/groceries. The eCoupon is valid on orders placed and delivered/collected within the stated validity date. Valid in the UK and IOM and across selected Tesco stores. Offer is subject to availability. Copied, damaged and defaced coupons will not be accepted. This coupon is, and shall remain, the property of Tesco Stores Ltd and is not for resale or publication. For full terms and conditions, please refer to www.tesco.com/help/terms-and-conditions/#Coupons
TURN TO PAGE 7…
More September offers
off
This coupon has no cash redemption value and can be redeemed once either in-store or online (up to the maximum number of times indicated). One coupon per qualifying product/amount can be redeemed in a single transaction at the time of purchase after promotions and Clubcard Prices are applied. For in-store purchases: hand this coupon to the Tesco checkout operator to receive the benefits stated. For online purchases: enter the code GR7JLM at the online grocery checkout at www.tesco.com/groceries. The eCoupon is valid on orders placed and delivered/ collected within the stated validity date. Valid in the UK and IOM and across selected Tesco stores. Offer is subject to availability. Copied, damaged and defaced coupons will not be accepted. This coupon is, and shall remain, the property of Tesco Stores Ltd and is not for resale or publication. For full terms and conditions, please refer to www.tesco.com/help/terms-and-conditions/#Coupons
New Scientist Magazine
This coupon has no cash redemption value and can be redeemed once in store (up to the maximum number of times indicated). One coupon per qualifying product/amount can be redeemed in a single transaction at the time of purchase after promotions and Clubcard Prices are applied. For in-store purchases: hand this coupon to the Tesco checkout operator to receive the benefits stated. Offer is subject to availability. Copied, damaged and defaced coupons will not be accepted. This coupon is, and shall remain, the property of Tesco Stores Ltd and is not for resale or publication. For full terms and conditions, please refer to www. tesco.com/help/terms-and-conditions.
EVERYDAY
Cook once, eat twice
5 for £25
Dinner in a flash WEEKEND 23 Field to fork 41 Moroccan-style dinners 98 Treat of the week
KNOW-HOW 39 Try the trend: Buttered dates
Cider
Skills: Baking
Snack hacks
Too good to waste
SHOPPING
What’s in store
Higher-welfare chicken
F&F Home
Sustainable fish
HEALTH & WELLBEING
Health updates 76 Preparing for winter wellness
Health kicks: Katie Piper
Wellbeing reset
Fight fatigue
COVER RECIPE Spiced chicken meatballs with garlic tomato sauce, p42
RECIPE Nargisse Benkabbou
PHOTOGRAPHY Kris Kirkham
FOOD STYLING Lucy O’Reilly
PROP STYLING Jenny Iggleden
Tesco magazine is published 11 times a year for Tesco by Cedar Communications Ltd. ISSN 2634-0720. All magazine enquiries should be addressed to Cedar Communications Ltd. Cedar believes in the highest standards in journalistic integrity. Please email karen.huxley@ cedarcom.co.uk with any comments or complaints. Tesco magazine does not accept unsolicited contributions. Editorial opinions expressed in this magazine are not necessarily those of Tesco or Cedar, and the companies do not accept responsibility for the advertising contents. All products subject to availability in selected stores while stocks last. All prices and information correct at time of going to press but subject to change. Due to ongoing uncertainty, prices and availability may be more susceptible to change than usual. Prices quoted exclude Express stores, ROI, NI and IOM. Online prices may vary from those in store, and delivery charges apply. In certain circumstances it may be necessary to withdraw products without prior notice. Alcohol available to over-18s only. Alcohol prices may vary in Scotland and Wales due to Minimum Unit Price legislation.
WHY
NOT TRY… BAKING UP A STORM
All of these sweet treats are sure to raise a smile
LIGHT-AS-AIR VICTORIA SPONGE
PERFECTLY SQUIDGY CHOCOLATE BROWNIES
RASPBERRY & MASCARPONE CHEESECAKE
Your September recipes
SMALL PLATES & SIDES
Beetroot remoulade 25
Lime & curry cashews 85
Maple-cinnamon pecans 85
Rosemary salted almonds 85
Spicy tuna open sarnies 71
Whipped cottage cheese ranch dip 86
MAIN MEALS
Baked potatoes with speedy chicken chilli 32
Baked salmon & courgette orzotto 72
Please always check labels carefully to ensure ingredients meet your dietary requirements, especially if you have an allergy. Our symbols are based on the ingredients listed on the packaging only. Please always check for allergen information such as ‘may contain’ messages. Ingredients are subject to change after going to press.
Vegetarian (free from meat and fish)
Beetroot Bourguignon 24
Cacio e pepe lamb with white bean salad 73
Cauliflower cheese pasta bake 35
Chicken, greens & grains soup 94
Fennel, orange & olive bulgur wheat salad 45
Gochujang tofu with pak choi 72
Harissa-roasted cauliflower on turmeric yogurt 42
Mussel & tofu laksa 73
Roasted aubergine & paneer curry bowls 20
Vegan (free from animalderived products)
Dairy free (free from milkderived products)
Gluten free
Can be frozen for up to 3 months. Wrap appropriately. Defrost and heat thoroughly before eating. Never refreeze food that has already been frozen.
Sausage, veg & gnocchi traybake 32
Spiced carrot & lentil soup with cheesy pesto toasties 33
Spiced chicken meatballs with garlic tomato sauce 42
Spiced red lentil burgers with potato wedges 36
Tikka pittas with masala wedges 20
SWEET TREATS & DRINKS
Crispy-but-chewy choc-chip cookies 62
Fresh mint lemonade 47
Ingredients used are from Tesco’s core range, unless otherwise stated. We use medium free-range eggs, semi-skimmed milk, unsalted butter and unwaxed fruit. Ingredients marked ‘optional’ are not included in the cost per serve, reference intakes or dietary symbols. Tesco magazine is not responsible for any recipes included on advertisements.
Light-as-air Victoria sponge 60
Matcha ghriba cookies 46
Perfectly squidgy chocolate brownies 65
Raspberry & cardamom gin 28
Raspberry & mascarpone cheesecake 29
Spiced banana & walnut pancakes 94
Strawberry chia jam 86
Upside-down apple & honey tarts 98
Reference intakes are printed below recipes. For more information, visit realfood.tesco. com/curatedlist/what-is-healthy. html. Our recipes should be eaten as part of a balanced diet and healthy lifestyle. All nutritional information is checked by a qualified nutritionist. We regret that we are unable to respond to individual nutritional queries.
Prices and availability are subject to change. Cost per serve is based on the online cost of ingredients (excluding anything unused) at the time of going to press.
Alcohol For more information about responsible drinking, visit
SPICY TUNA OPEN SARNIES
SPICED RED LENTIL BURGERS
GOCHUJANG TOFU WITH PAK CHOI
FRESH MINT LEMONADE
QUICK & EASY
TRENDING TRUFFLE
‘Truffle adds an twistearthy to this indulgent burrata’
‘The truffle era is here to stay. This luxury earthy mushroom is a simple but surefire way to elevate any meal. Embrace the trend with this indulgent burrata cheese with black truffle. For a touch of lunch luxury, spread onto slices of sourdough with mushrooms and pesto. Or, simply drizzle with a balsamic glaze for a decadent starter.’
Tesco Finest Italian Burrata with Truffle 225g, £3.15 (£1.40/100g)
JAMIE ROBINSON
Tesco executive chef, product development
SMASHING!
Mixed with tomato and lime, this creamy Smashed Avocado 100g, £1.15, is the perfect toast topper or sandwich filler.
Look forward to your lunch with these sandwich filler ideas
…OR TRY Mexican Style Beans & Cheddar 235g, £1.40 (60p/100g), with three beans and red Cheddar in a spicy tomato sauce, makes a great meat-free sandwich filling for your wrap or pitta.
FOCACCIA WITH A TWIST
Upgrade your lunchtime sandwiches with new Tesco Finest 2 Halkidiki Olive Focaccia Paninis 180g, £1.60 (89p/100g), and Tesco Finest 2 Rosemary & Sea Salt Focaccia Paninis 180g, £1.60 (89p/100g).
CEREAL FILLER
A quick and tasty brekkie fix, these Free From Honey Hoops 300g, £1.75 (58p/100g), are gluten-free. Looking for something to snack on-the-go?
Try this pack of Free From 5 Oaty Bakes 150g, £2.55 (£1.70/100g).
INSTANT FLAVOUR
Summer’s not quite over yet! These seasoning kits are great for dinner alfresco in a flash –use the handy shopping list for the fresh ingredients and follow the 5 simple steps.
The sun-ripened oranges in this Tesco Finest Freshly Squeezed Orange Juice Smooth 750ml, £2.90 (39p/100ml), are picked at the peak of the season for a refreshingly citrussy taste.
Back to the school routine? These lunchbox helpers are real time-savers
LITTLE ONES
Enjoy a fun-sized 5-a-day with these miniature produce faves – perfect for packed lunches or breaktime. Mini Pink Lady Apples minimum 5 in pack, £2; Baby Cucumbers 200g, £1 (50p/100g)
Greek Inspired Roast Chicken Breast Chunks 180g, £3 (£1.67/100g)
LUNCH MADE EASY
Inspired by flavours from around the world, these pre-marinated chicken breast chunks are perfect for wraps, salads or as a snack.
Katsu Roast Chicken Breast Chunks 180g, £3 (£1.67/100g); Thai Inspired Roast Chicken Breast Chunks 180g, £3 (£1.67/100g)
BACK TO SCHOOL
Helping you make better choices every time you shop, these snack ideas from Tesco are ideal to pop in your little one’s school bag. The apples, grapes and cheese pot gives one of their 5-a-day, while smooth, creamy yogurts are a great source of calcium and vitamin D. For a hit of sweetness, add an easy peeler.
MORNING BOOST
Raise the bar on snacks with this Apple & Cinammon Yogurt Pot 160g, £2.50 (£1.56/100g), which includes a berry compote topped with a mix of toasted seeds and dried cranberries. Perfect for on-the-go breakfasts.
From pan to table in
just
7 minutes! Apples, Grapes & Mild Cheddar Cheese
ALL ABOUT THAT BASS
Packed with omega-3s and responsibly sourced, these sea bass fillets come with the flavours all done for you. Chilli, Lime & Ginger Sea Bass Fillets 205g, £4.95 (£2.41/100g)
MEET THE FARMER
tescoplc.com/sustainability/planet/agriculture
of 38kg/ m2 set by Red Tractor. Tesco’s trial work compared 30kg/m2 to a control farm of 38kg/m2, and showed the birds were happier and healthier, with improvements in behavioural measures such as resting, moving, wing-flapping, running, sparring, foraging and perching. For more information about Tesco animal welfare standards visit
Enhanced welfare standards on British farms make for healthier, happier chickens
We often get comfort in knowing where our food has come from.
That’s why Tesco is proud to be working with British farmers to take its commitment to agriculture even further, and introducing higher welfare standards to its core ranges of fresh chicken. We caught up with Ben, a dedicated Tesco chicken farmer in the heart of Warwickshire, to find out more about these changes and what they mean for his team.
MORE SPACE TO ROAM
‘We’re a family-run business that’s been supplying chicken to Tesco for more than 25 years,’ says Ben.
‘Our farms have always cared about the wellbeing of the chickens – providing play bales, perches, pecking points and plenty of natural light. And recently, we’ve worked with Tesco to give our birds more space, which has made their living conditions even better.’
These major improvements mean Tesco chickens are reared with 20% more space than industry standard, by reducing stocking density. So now every bird has even more space to perch, peck and play. ‘With this extra space, the chickens can move around more freely
‘With the extra space, the chickens can move around more freely and act naturally’
and act naturally,’ says Ben.
‘The calmer atmosphere and improved layout has also made a big difference to the working environment of our committed farm team.’
SAME GREAT VALUE FOR YOU
Not only do these chickens enjoy a better quality of life, but Tesco customers also still get the same great value they know and love.
‘We know how much our customers care about animal welfare, and we’re
committed to improving standards across our ranges wherever possible, while maintaining great value and quality,’ says Natalie Smith, head of sustainable agriculture and fisheries at Tesco. Farmers like Ben agree: ‘When you buy our chicken from Tesco, you’re supporting British farms like ours. The extra space allows chickens to be themselves, which means they’re healthier and our poultry is of a high quality,’ says Ben.
MORE IN STORE
Explore the Tesco Healthier & Happier chicken range: 100% British reared to higher welfare standards. For more details, visit tescoplc.com/ sustainability/ planet/agriculture.
GRASSROOTS TO GREATNESS SUPPORT THE NEXT GENERATION OF FEMALE RUGBY STARS
COOK ONCE, EAT TWICE
Dinner and lunch are sorted with these hot and tasty double-duty recipes
Roasted aubergine & paneer curry bowls p20
Tikka pittas with masala wedges p20
Dinner tonight
& PANEER CURRY BOWLS
Serves 4 Takes 30 mins
Cost per serve £1.62
2 x 200g packs paneer, cut into 1.5cm cubes
2 large aubergines (about 250g each), cut into 1.5cm slices
2 x 250g packs microwave wholegrain rice
500g jar tikka masala cooking sauce
10g fresh coriander, chopped For the marinade
2 tsp garlic & ginger paste
200g 0% fat Greek style yogurt
2 tsp medium tikka curry powder
½ lime, juiced
1 tbsp vegetable oil
1 Mix all the ingredients for the marinade in a bowl with a pinch of salt. Put the paneer in a separate bowl and toss with a third of the marinade. Add the aubergines to the remaining marinade and stir through to coat; set aside for 10 mins.
2 Preheat the oven to gas 6, 200°C, fan 180°C and line 2 baking trays. Put the aubergines on one and the paneer on the other. Roast the aubergines for 20 mins, turning halfway, or until tender. Bake the paneer for the final 10 mins.
3 Meanwhile, heat the rice and curry sauce to pack instructions. Reserve a third each of the aubergines and paneer for the tikka pittas (right). Drizzle warm curry sauce over the remaining aubergine and paneer and scatter with coriander. Serve with rice.
Each serving contains
Lunch tomorrow
Lun
TIKKA PITTAS WITH MASALA WEDGES Serves 4 Takes 35 mins
Cost per serve £1.08
4 pitta breads
4 tbsp Greek yogurt
⅓ leftover aubergine and paneer tikka, cut into 1cm pieces, heated For the masala wedges 800g Maris Piper potatoes, scrubbed and cut into wedges
2 tsp medium tikka curry powder
2 tbsp vegetable oil
tomato ketchup or chilli sauce (optional)
For the salad
3 small ripe salad tomatoes, chopped
⅓ cucumber, halved and chopped
4 heaped tsp lime pickle
5g fresh coriander, chopped
1 Heat an air-fryer to 200°C or preheat the oven to gas 6, 200°C, fan 180°C. Put all the ingredients (apart from the sauce) for the masala wedges in a bowl with a pinch of salt and toss to coat well. Air-fry for 25 mins, shaking the tray every 5-10 mins until golden and tender, or bake on a lined tray for 25-30 mins, turning halfway.
2 Meanwhile, mix the salad ingredients. Warm and split the pittas and add the yogurt. Divide the aubergine and paneer between them, followed by the salad. Serve with the wedges and ketchup or chilli sauce, if you like.
Each serving contains of the reference intake. See page 9.
Italian art of risotto
BEETROOT
FIELD TO FORK
Brighten up your kitchen with these hot pink, seasonal recipes
BEETROOT
BOURGUIGNON
Serves 4
Takes 1 hr 15 mins
Cost per serve £1.48
450g bunch raw organic beetroot, trimmed, scrubbed and cut into chunky wedges
2 tbsp olive oil
1 tsp fennel seeds
1 large onion, chopped
2 carrots, chopped
2 celery sticks, chopped
250g pack chestnut mushrooms, brushed clean and chopped
1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the beetroot wedges in a roasting tray with 1 tbsp oil, the fennel seeds and some seasoning. Toss to coat, then roast for 30 mins, shaking halfway, or until golden and starting to caramelise. Reduce the oven to gas 3, 170°C, fan 150°C.
2 Meanwhile, heat the remaining oil in a lidded ovenproof casserole dish over a medium heat and fry the onion, carrots and celery for 12 mins or until softened. Add the mushrooms and cook for another 5 mins.
3 Stir in the garlic and tomato purée and fry for 1 min, stirring constantly. Pour in the red wine and vinegar, and allow to bubble and reduce for 2 mins.
Add the lentils, stock and roasted beetroot, and bring everything to a simmer.
4 Cover, then transfer to the oven for 35-40 mins, stirring halfway, until the beetroot is tender and the sauce has thickened. Scatter with the chopped parsley and serve with crusty bread or mashed potato, if you like.
Each serving contains
Greatwithfishcakes
PICK OF THE CROP
‘Our organic beetroot is grown on a diverse crop rotation on the farm near Ely. The beetroot benefit from the fertile Fenland soils in a region that enjoys higher than average sunshine.’
Coarsely grate 450g trimmed and scrubbed raw organic beetroot into matchsticks. Mix together 150ml soured cream, 2 tbsp light mayonnaise, 2 tsp horseradish sauce, 2 tsp Dijon mustard, the juice of 1 lemon and 10g chopped fresh dill. Stir the beetroot through the dressing and season to taste. Serve with fshcakes or schnitzel and lemon wedges. Each serving contains
SUNGOLD KIWIFRUIT
HIGHINVITAMINC
Zespri™ SunGold™ kiwifruit provides 100% of your daily vitamin C needs in just one delicious piece of fruit. They are so sweet & juicy! Simply Cut, Scoop & Enjoy!
RASPBERRIES
PICK OF THE CROP
‘We work with world experts to find the very best varieties to grow for Tesco. They need to be large, easy to pick and have great flavour. I love to eat them straight off the plant; they always taste great.’
Harry Hall, managing partner, Hall Hunter Partnership, Berkshire & Surrey
RASPBERRY & CARDAMOM GIN
Makes 1ltr (serves 40) Takes 5 mins plus at least 2 months infusing Cost per 25ml serve 44p
Lightly crush 12 cardamom pods with a pestle and mortar or the end of a rolling pin. Add to a 1.5ltr sterilised* jar or wide-necked bottle along with 400g raspberries and 200g caster sugar. Pour over 700ml gin and close the lid. Tip the jar upside-down and swirl around gently to make sure everything is mixed. Leave in a cool, dark place for 2-3 months, shaking the jar daily for the first 2 weeks and weekly after that. When ready, strain and decant into sterilised* bottles ready for gifting. Store in a cool, dark place for up to 1 year. Serve topped up with tonic or fizzy water, if you like. Each serving (25ml) contains
* To sterilise glass jars, wash in
and rubber seals for 10 mins, then leave to dry
RASPBERRY & MASCARPONE CHEESECAKE
Serves 16
Takes 20 mins plus at least 5 hrs chilling Cost per serve 63p
100g butter, melted, plus extra for greasing
300g pack ginger nut biscuits
100ml whipping cream
250g tub mascarpone
350g full-fat soft cheese
2 tsp vanilla extract
75g icing sugar
2 x 150g packs raspberries
15g shelled pistachios, toasted and roughly chopped (optional)
1 Grease and line the base of a 20cm round springform tin. Blitz the ginger nuts to fine crumbs in a food processor (or put in a freezer bag and bash with a rolling pin). Stir in the melted butter to coat, then tip into the prepared tin and press firmly into the base and about 4cm up the sides using the back of a spoon. Transfer to the fridge to chill until needed.
2 Whip the cream until soft peaks form. Add the mascarpone, soft cheese and vanilla to a separate bowl; sieve in the icing sugar and beat with a wooden spoon until combined. Stir through the cream. Mash 200g raspberries in a shallow bowl with a fork, then gently fold through the mascarpone mix to ripple.
3 Spoon the mascarpone mixture over the biscuit base, levelling the top. Return to the fridge to chill for at least 5-6 hrs or overnight until firm.
4 To serve, remove the cheesecake from the tin, running a sharp knife around the edge to loosen. Transfer to a serving plate, top with the remaining raspberries and scatter with the pistachios to serve, if you like.
Each serving contains
of the reference intake. See page 9.
There’s less to pay for your 5-a-day with these reader-approved midweek recipes
Tried it, liked it
Vasandhara lives with her husband and three children in Suffolk. She enjoys cooking nutritious food from scratch.
‘We’re trying to eat more plantbased and less ultra-processed foods, but it can be challenging finding meals that everyone likes.’
‘We
loved having lots of veggies in these recipes. It’s a colourful way to up your count’
Want to test one of our family dinner meal plans for four? Email tesco.mag@cedarcom.co.uk for your chance to get involved. GET INVOLVED
BAKED POTATOES WITH SPEEDY CHICKEN CHILLI
Serves 4
Takes 40 mins
4-pack baking potatoes
2 tbsp vegetable oil
1 onion, chopped
3 large garlic cloves, crushed
1 tbsp cumin seeds
500g pack 5% fat chicken mince
1 yellow pepper, cut into 5mm chunks
50g red lentils, rinsed
500g jar mild chilli sauce
50g mature grated Cheddar
10g fresh coriander, fnely chopped
1 Preheat the oven to gas 6, 200°C, fan 180°C. Prick the potatoes all over with a fork, then microwave for 10 mins or until tender. Transfer to a tray, rub all over with 1 tbsp oil, then bake for 10 mins or until crisp and tender.
2 Meanwhile, heat the remaining oil in a lidded saucepan over a medium-high heat. Add the onion, cover and cook for 8-10 mins, stirring occasionally. Mix through the garlic and cumin, cook for 1 min, then add the chicken mince. Cook, uncovered, for 5-8 mins, breaking up the mince with a wooden spoon, until opaque, lightly golden and the cooking juices have evaporated.
3 Stir in the pepper, lentils, chilli sauce and 250ml water. Cover and cook for 15 mins, stirring often, until the lentils are soft.
‘Filling and easy to make. It would also be really nice with a baked sweet potato’
4 Cut a deep cross in each potato and fll with the chicken chilli. Top with the grated cheese and coriander to serve.
Each serving contains
SAUSAGE, VEG & GNOCCHI TRAYBAKE
Serves 4
Takes 45 mins
1 courgette, cut into 2cm half-moons
1 red pepper, cut into 3cm chunks
1 red onion, cut into 8 wedges
400g pack potato gnocchi
3 large garlic cloves, crushed
1 tbsp vegetable oil
8-pack reduced-fat pork sausages
250g pack cherry tomatoes
3 tbsp green pesto
15g fresh flat-leaf parsley, chopped
1 Preheat the oven to gas 7, 220°C, fan 200°C. Add the courgette, pepper, onion, gnocchi and garlic to a baking tray. Drizzle over the oil and toss to coat.
2 Nestle in the sausages, then bake for 30-35 mins, stirring the veg, adding the tomatoes and turning the sausages after 15 mins, until the veg is tender and the sausages are golden and cooked through.
3 Mix the pesto with 1 tbsp water to loosen. Drizzle over the traybake and scatter with the parsley to serve.
Each serving contains of the reference intake. See page 9.
‘We really enjoyed this one-pot gnocchi. Next time, we’ll change up the vegetables and add pulses’
SPICED CARROT & LENTIL SOUP WITH CHEESY PESTO TOASTIES
Serves 4 freeze soup only Takes 50 mins
2 tbsp vegetable oil
2 onions, roughly chopped
2 large garlic cloves, fnely crushed
2 tbsp cumin seeds
‘Our favourite –we loved that this one offers 2 of your 5-a-day’
900g carrots, scrubbed, ends trimmed and cut into 1cm rounds
150g red lentils, rinsed
1 reduced-salt vegetable stock cube, crumbled
½ lemon, juiced
2 tbsp green pesto
8 slices wholemeal bread
80g mature grated Cheddar
10g fresh coriander, fnely chopped
1 Heat 1 tbsp oil in a saucepan over a medium heat. Add the onions, cover and cook for 10 mins, stirring occasionally. Stir in the garlic and 1 tbsp cumin seeds, cook for 1 min, then add the carrots, lentils, stock cube and 1.5ltrs boiling water. Bring to the boil, cover, then simmer for 25-30 mins until the carrots and lentils are soft. Add the lemon juice, then blend until smooth, adding a splash more water, if you like.
2 Meanwhile, toast the remaining 1 tbsp cumin seeds in a dry frying pan for 1-2 mins until fragrant. Set aside.
3 Spread the pesto over 4 slices of bread and top with the grated cheese. Sandwich with a second slice of bread. Heat the remaining oil in a frying pan; fry the toasties, in batches, for 3-4 mins each side, pressing down with a spatula, until toasted and the cheese has melted. Cut into quarters.
4 Ladle the soup into bowls, scatter with the toasted cumin seeds and coriander, and serve alongside the toasties.
Each serving contains
CAULIFLOWER
CHEESE PASTA
BAKE
Serves 4
Takes 45 mins
1 caulifower, broken into forets
2 tbsp vegetable oil
300g penne
1 onion, thinly sliced
3 tbsp plain four
450ml milk
100g mature grated
Cheddar
15g fresh fat-leaf
parsley, finely chopped
50g wholemeal bread, blitzed to crumbs
1 Preheat the oven to gas 7, 220°C, fan 200°C. Add the caulifower to a baking tray, toss with 1 tbsp oil, then roast for 20 mins or until beginning to char and soften.
2 Cook the pasta according to pack instructions; drain.
3 Meanwhile, heat the remaining oil in a saucepan over a medium heat; cook the onion for 10 mins. Stir through the four and cook for 2 mins. Gradually whisk in the milk to create a smooth sauce. Remove from
the heat and stir through 80g cheese until melted.
4 Add the pasta and most of the parsley, stir to coat, then transfer to a baking dish and mix through the caulifower. Top with the breadcrumbs and remaining cheese. Bake for 10 mins or until golden and crisp. Scatter over the remaining parsley to serve. Each serving contains
‘The kids really liked this one. Sundried tomatoes would be a additiongoodhere’
SPICED RED LENTIL BURGERS WITH POTATO WEDGES
Serves 4 freeze burgers only
Takes 50 mins
1 red onion, thinly sliced
½ lemon, juiced
250g red lentils, rinsed
3 large potatoes, cut into wedges
3 tbsp vegetable oil
1 onion, chopped
1 carrot, scrubbed and grated
1 courgette, trimmed and grated
3 large garlic cloves, crushed
1 tbsp cumin seeds
10g fresh coriander, halffnelychopped
100g wholemeal bread, blitzed to crumbs
4 white batch rolls, halved
130g pack shredded iceberg lettuce
1 Preheat the oven to gas 7, 220°C, fan 200°C. Toss the red onion with the lemon juice and a pinch of salt. Set aside to pickle for 30 mins, then drain any excess liquid.
2 Meanwhile, cook the lentils in a lidded saucepan with 700ml water for 15 mins, skimming off any scum that rises to the surface and stirring occasionally, or until the lentils are very soft. Drain well.
3 Meanwhile, toss the potatoes with 1 tbsp oil, then bake for 30-35 mins, turning halfway, until golden and cooked through.
4 Heat 1 tbsp oil in a frying pan over a medium heat and cook the onion, carrot and courgette for 15 mins. Stir through the garlic and cumin, cook for 1 min more, then add the lentils and cook for 5 mins, stirring frequently, until the mixture resembles a thick paste. Tip into a bowl and mix with the finely chopped coriander and breadcrumbs.
5 Once cool enough to handle, shape the mix into 4 patties. Wipe the frying pan; heat the remaining oil over a medium heat. Cook the burgers for 3-4 mins each side until golden.
6 Fill the rolls with the lettuce, lentil burgers, pickled red onion and remaining coriander; serve with the wedges.
Each serving contains
of the reference intake. See page 9. Carbohydrate 116g Protein 31g Fibre 21g 2 of your 5-a-day; source of fibre, protein, vitamin B6 and folic acid
‘I’ll make this withagain sweet potatoforwedges even more veg’
SHOPPING LIST
1 lemon
30g pack fresh coriander
30g pack fresh fat-leaf parsley
1 large garlic bulb
250g pack Nightingale Farms cherry tomatoes
1 loose red pepper
1 loose yellow pepper
130g pack shredded iceberg lettuce
2 courgettes
5 onions
2 red onions
4-pack baking potatoes
3 large, loose baking potatoes (about 900g)
1kg pack carrots
1 caulifower
250g pack Creamfields grated mature Cheddar
400g pack potato gnocchi
454g 8-pack reduced-fat pork sausages
500g pack 5% fat chicken mince
500g pack Hearty Food Co. penne
500g pack red lentils
37g jar cumin seeds
190g jar green pesto
500g jar mild chilli sauce
1ltr carton Creamfields semi-skimmed UHT milk
6-pack white batch rolls
800g loaf H. W. Nevill’s wholemeal sliced bread
+ FROM YOUR STORECUPBOARD
Vegetable oil, reduced-salt vegetable stock cube, plain four
GIVE ME MORE!
Scan this QR code to find more meal plans for £25, on Tesco Real Food.
PUREE, BUT BETTER. SIMPLY SQUEEZE & STIR TO BOOST FLAVOUR.
et’s grow
with the fun
Wake up your milk with the delicious taste of Nesquik
® Reg. Trademark of Société des Produits Nestlé S.A. Strawberries for illustrative purposes.
TOP DATE
Give porridge a glow-up with our take on the buttered date trend
MAKE IT AT HOME
Melt a knob of butter in a frying pan until sizzling. Sprinkle over a pinch of your favourite autumnal spices (we love ground cinnamon or nutmeg), then add halved, pitted Medjool dates, cut-side down. Cook for a few mins, turning once, until caramelised and gooey. Serve on porridge with a drizzle of maple syrup and a pinch of sea salt
HEROIC TASTE LESS SUGAR
*Contains 30% less sugar than the market reference in kids flavoured yoghurts and plant based alternatives. 1Calcium & vitamin D2 are needed for normal growth & development of bones in children.
GOLDEN HOUR
Transport your tastebuds to sunnier climes with a Moroccan-inspired menu, packed with authentic, sun-kissed flavours
Harissa-roasted cauliflower on turmeric yogurt p42
NARGISSE
BENKABBOU
is a chef, food writer and Moroccan food specialist @my moroccanfood
‘This menu is all about ease, bold favours and the transition from late summer into early autumn. There’s a natural generosity to this kind of food: layers of spice, acidity, texture and warmth. It’s perfect for a weekend lunch or an easy-going dinner. Everything can be served family-style, so it invites people to linger, chat and graze. While none of these recipes are rigidly traditional, they’re shaped by the way I grew up eating and the way I cook now – rooted in Moroccan favours, but open and modern.’
HARISSA-ROASTED CAULIFLOWER ON TURMERIC YOGURT
Serves 6
Takes 35 mins
Cost per serve £1.18
40ml olive oil
3 tbsp harissa paste
1½ tbsp clear honey
1½ tsp sweet paprika
1½ tsp ground cumin
2 cauliflowers (720g), cut into 6 steaks or broken into florets
80g pack pomegranate seeds
3 tbsp chopped nuts of your choice (pistachios, almonds, walnuts)
For the turmeric yogurt
250g Greek yogurt
15g each fresh coriander and parsley, finely chopped
1 garlic clove, crushed
1 tbsp lemon juice
1 tsp ground turmeric
1 Preheat the oven to gas 7, 220°C, fan 200°C. In a large bowl, combine the oil, harissa, honey, 4 tbsp water, the paprika, cumin and a pinch of salt. Add the caulifower and use your hands or two large spoons to mix, making sure that each piece is fully coated in the harissa mixture.
2 Arrange the caulifower in 1-2 baking tins lined with baking paper. Roast for 25-30 mins until tender and lightly charred.
3 Meanwhile, in a bowl, combine the turmeric yogurt ingredients with a pinch of salt.
4 Spread the yogurt onto a serving dish and top with the roasted caulifower. Scatter with the pomegranate seeds and nuts.
Each serving contains
of the reference intake. See page 9.
SPICED CHICKEN
MEATBALLS WITH GARLIC TOMATO
SAUCE & TAHINI
YOGURT DRIZZLE
Serves 6 freeze cooked meatballs and sauce only
Takes 1 hr
Cost per serve £1
2 tbsp olive oil
4 garlic cloves, crushed 1 tsp each sweet paprika and ground cumin
400g tin chopped tomatoes
10g fresh coriander, finely chopped
1 tsp clear honey
10g fresh dill or parsley, finely chopped
flatbreads, to serve (optional)
For the meatballs
500g pack chicken mince
1 medium onion, grated or finely chopped
70g dried breadcrumbs
10g fresh coriander, finely chopped
2 tsp each sweet paprika and ground cumin
For the tahini drizzle
100g Greek yogurt
3 tbsp tahini
½ large lemon, juiced
1 garlic clove, crushed
1 Heat the oil in a lidded frying pan over a lowmedium heat. Add the garlic, paprika and cumin and cook for 1-2 mins, stirring occasionally, until fragrant. Add the tomatoes, 80ml water, coriander, honey and some seasoning. Increase the heat to medium-high and bring to the boil. Cover the pan, reduce the heat to low, and simmer for 25-30 mins, stirring every 10 mins to prevent sticking, until reduced to a fragrant sauce. If it looks as if the sauce is too dry at any point, add 1-2 tbsp water.
2 Meanwhile, in a bowl, combine the chicken mince, onion, breadcrumbs, coriander, paprika and cumin; season well. Use a spoon or your hands to mix well. Shape into around 18 large meatballs, 2½-3cm in diameter, then cover with clingfilm and keep in the fridge until ready to use.
3 When the tomato sauce is ready, taste and adjust the seasoning if necessary. Add the meatballs to the pan, cover and cook for about 7 mins until they start to firm up. Flip the balls, cover the pan and simmer for a further 7 mins or until they are cooked through.
4 Meanwhile, mix the tahini sauce ingredients with enough water to make a drizzleable consistency. Drizzle the sauce over the meatballs, garnish with the herbs and serve with fatbreads, if you like.
Each serving contains
of the reference intake. See page 9.
Cover recipe
‘These are gently spiced, juicy, and simmered in a rich tomato sauce with garlic and spices’
2 large or 3 medium oranges, segmented, 1 tbsp juice reserved
2 tbsp each pumpkin and sunfower seeds
2 medium fennel bulbs, trimmed and finely sliced, fronds reserved
1 small red onion, sliced
80g green olives, halved
15g each fresh coriander and parsley, torn
For the dressing
3 tbsp olive oil
1½ tbsp red wine vinegar
1 tbsp clear honey
1 Cook the bulgur wheat to pack instructions; set aside. Mix all the dressing ingredients together with the reserved orange juice; season and set aside.
2 Toast the seeds in a pan over a medium heat for 2 mins, stirring frequently, until fragrant and lightly golden. Remove from the heat and set aside to cool.
3 Put the fennel, oranges, onion, olives, cooked bulgur wheat, coriander and parsley in a bowl. When ready to serve, pour the dressing over the salad, toss together and transfer to a serving plate. Scatter over the seeds and fennel fronds.
Each serving contains
MATCHA GHRIBA COOKIES
Makes 18 cookies
Takes 40 mins plus cooling
Cost per cookie 38p
COOK’S TIP Not a fan of matcha? Leave it out or swap in a little orange blossom or rosewater for a floral flavour.
300g ground almonds
80g caster sugar
1 tbsp matcha green tea powder
1 heaped tsp baking powder
½ tsp fne salt
2 large eggs, beaten 30g butter, softened 100g icing sugar
1 Preheat the oven to gas 6, 200°C, fan 180°C and line 2 large baking sheets with nonstick baking paper.
2 In a bowl, combine the ground almonds, sugar, matcha, baking powder and salt. Add the eggs and butter and use a spatula to mix the ingredients together until you have a smooth and slightly sticky dough.
3 Put the icing sugar in a shallow bowl.
Scoop tablespoons of the dough (about 35g each) and roll each into a ball, then roll each ball in icing sugar until completely coated.
4 Transfer to the lined baking sheets and lightly press each with the palm of your hand, but don’t flatten completely. Bake for 15-18 mins until the cookies are cracked and firm on the outside. Remove from the oven to rest on the trays for 10 mins before transferring to a wire rack to cool completely. Store in an airtight container for up to 5 days.
Each cookie contains
‘A playful take on a classic Moroccan cookie, the matcha adds a earthinessgentleand a beautiful green tone’
FRESH MINT LEMONADE
Serves 6 Takes 5 mins
Cost per serve 52p
COOK’S TIP If you like a stronger mint taste, let the mixture stand for at least 15 mins before straining.
250ml lemon juice (6-8 lemons)
100g caster sugar
30g pack fresh mint
1½ tbsp orange blossom water (optional) ice cubes
1 Put the lemon juice, sugar, most of the mint leaves and the orange blossom (if using) in a blender. Whizz for a couple of seconds until the mint is finely chopped.
2 Strain the mixture into a pitcher and add 600ml cold water. Serve in glasses over ice cubes with the remaining mint leaves.
Each serving contains of the reference
See page 9.
GIVE ME MORE! Find lots of Moroccan-inspired recipes, on Tesco Real Food.
DINE OUT
Turn
Clubcard Reward Partners are in the scheme
With Tesco Clubcard, you don’t just get money off your shop. You can exchange the vouchers you collect to use with over 100 Clubcard Reward Partners. So when you don’t fancy cooking or want to celebrate a special occasion, exchange them with one of the eating out Reward Partners – it could make a big difference to your final bill.
A WORLD OF CHOICE
Eating out Reward Partners include lots of your favourite restaurants, such as Prezzo Italian, Zizzi, ASK Italian and PizzaExpress. There are plenty of Reward Partner locations across the UK, offering anything from classic pub grub at Chef & Brewer and Hungry Horse to burgers and wings at BrewDog Bars. For something different, you can enjoy New York Italian-style food at Frankie & Benny’s, where you can pick pizza and pasta or burgers and even steaks – there’s something for the whole family.
1
2 3
Visit tes.co/clubcard and select ‘Spend vouchers’. Or, on the Tesco app, select the Clubcard tab, then ‘Explore and choose rewards’.
Select the Clubcard Reward Partner of your choice, then go to ‘Start your order’.
Specify the value of Clubcard vouchers you want to exchange, then click or tap through to select which ones to redeem.
PRESS TO IMPRESS
From pints in the beer garden to fine dining forays, cider has got a new look
Didyou know?
The UK is the largest consumer of cider per head in the world*
Cider is already the drink of choice at festivals, but with producers making it more premium with luxe packaging, and artisanal brands starting to emerge, it’s fast becoming the drink du jour! Michelinstarred restaurants are already listing cider on their menus to pair with the food, so why not try swapping your glass of wine with dinner for a cool, crisp cider? You might be surprised at how well it works (see our mini guide, below) – plus it’s lower in alcohol by volume (ABV) than wine.
Matthew Morten, Cider buying manager for Tesco
‘Cider-making has a similar process to winemaking and can produce excellent alternatives to sparkling wine’
There’s a huge variety of ciders. ‘While sparkling ciders started out dry, there is now a real spectrum, from dry to very sweet fruit ciders,’ says Matthew Morten, cider buying manager for Tesco. Classic apple and pear are still popular, but many producers now experiment with additions, including fruits, botanicals, herbs and even flavours like toffee apple, and rhubarb and custard.
Tips for enjoying cider
Let it warm up a little Don’t serve your cider ice-cold. Allowing it to warm for just 5 minutes can help bring out the flavours. Avoid serving it over ice for the same reason.
Start sweet If you’re new to cider, Matthew suggests this: ‘Try something that is relatively sweet, then explore drier ciders, or opt for fruit ciders if you have a sweet tooth.’
Check the ingredients ‘The best ciders are made from fresh juice, not concentrate,’ says Matthew. ‘You want as little as possible added to the apple juice during the cider-making process.’
CIDER PAIRINGS
FISH & SEAFOOD
Bring out the minerality of fresh seafood with a dry, sparkling cider. Or better yet, use it in your cooking. Mussels, in particular, shine when they’re cooked in cider – find an easy recipe to try here: tes.co/cidermussels.
PORK
Pork and apple is a classic combo, so it’s a no-brainer to pair cider with sausages, pork belly or a great weekend roast with crispy crackling. Try a classic vintage dry cider for those definitive appley notes.
CURRY
Cider pairs very well with creamy coconutbased, Thai-style curries, as its crispness can help cut through the curry’s richness.
DESSERT & CHEESE
Fruity desserts go well with a cider that has similar flavours. A slightly sharp passion fruit cider will match delightfully with a tropical pudding. If you’re pairing with cheese, avoid serving a pungent blue variety – Camembert and Cheddar are safer options.
As with wine, you can get more enjoyment from cider when it’s matched with the right food… #TRENDING ROSÉ CIDER
Pink-hued and perfect for posting on socials, rosé ciders are hot right now. With a light, fruity and sometimes floral flavour profile, they can be made in a few ways: with red-skinned apples, mixed with red fruit juice, or aged with grape skins in a process similar to rosé wine production. We love Crofter’s Rosé Cider 4 x 440ml, £3.50 (£1.99/ltr)
GIVE ME MORE!
Scan this QR code for three ciderbased cocktails, on Tesco Real Food.
BAG IT ALL
Supercharge your online shopping experience – explore thousands of products from Tesco sellers online
Life is simpler when everything’s in one place. Like doing your food shop at Tesco.com. But did you know your basket could be a whole lot bigger?
Browse thousands of items from wellloved brands and trending products, including toys, TVs, electronics and homewares, that are not available in Tesco stores, and have your brilliant buys delivered to your door. With the Tesco name behind it, you’re sure of a great service.
EARN CLUBCARD POINTS TOO
Look out for great opportunities to collect Clubcard points on your purchases, which can then be spent with Tesco Reward Partners for double the value, or put towards your next Tesco shop.
SWEET DREAMS
GADGETS GALORE
Update your home with the latest tech – you’ll find brands such as Apple, Sony, LG and Lenovo. Whether you’re after a new TV, headphones or a laptop, browse the extended range on Tesco.com or the app.
Refresh your home with ease. Explore a huge range of bedding essentials, from duvets to mattresses, plus blankets, cushions and more. Shop brands you love, or discover a new favourite.
PLAYTIME, ANYTIME
From a baby gym for your little one to a trampoline for your pre-teen’s birthday, explore the epic range of toys and games from big-brand names.
GIVE ME MORE!
Scan this QR code to shop today’s top brands.
Spain’s original stylish sparkler, crafted using traditional techniques with its own trio of native grapes.
Cava
autumn Fall for
Run, don’t walk. Your autumn home refresh has arrived, and we’re obsessed…
Hibernation season is on the horizon and, quite honestly, we cannot wait! We love a change in wardrobe, and now’s the time to refresh your home too. So before you buy anything, check out our statement picks for transitional pieces to switch-up your home for the new season.
Large Brown Glass Vase, £25
AUTUMN EDIT
1 STATEMENT VASE
A quick way to reset your space in a seasonal colour. We love the gorgeous amber glow and ribbed texture of the Large Brown Glass Vase, £25
2 TRENDING MIRROR
Curves are in, and the carved detail on this caramel mirror frame are enough to create a feature wall – no art required. Round Wood-Frame Mirror, £50
3 VERSATILE STOOL
Bouclé is here to stay – but this Cream Ottoman Stool with Tray, £60, ofers more than style with its reversible lid. Put your feet up, or fip the lid for serving drinks. Et voila!
4 COSY THROW
Is it possible to be too cosy? We think not. The Thyme Green Chenille
Throw 12 x 150cm, £25, in a grounding sage, works well with neutral colour schemes and will set you up for indulgent nights in.
Double duty: flip the lid to turn it back into a stool
Sienna Wine Glass set of 2 £7; Soho White Pasta Bowl, £4
BETTER it BAKE
Got the urge to bake? Have a go at mastering the classics with these ultimate recipes and tips
LIGHT-AS-AIR
VICTORIA SPONGE
Serves 16 freeze
undecorated sponges
Takes 55 mins plus cooling
Cost per serve 32p
225g butter, softened, plus extra for greasing
225g caster sugar
3 large eggs
200g self-raising flour
25g cornflour
1 tsp baking powder
60ml milk
1 tsp vanilla extract
For the filling & decoration
100g butter, softened
200g icing sugar, plus extra for dusting
1-2 tbsp milk
150g raspberry jam
1 Preheat the oven to gas 4, 180°C, fan 160°C. Grease and line 2 x 20cm round sandwich tins with nonstick baking paper.
2 In a mixing bowl, beat the butter and sugar with an electric whisk until very pale and fluffy. Add the eggs, one at a time, adding 1 tbsp flour with each one, mixing between each addition, until combined. Gently fold in the remaining flour, the cornflour, baking powder and a pinch of salt until no white streaks remain; stir in the milk and vanilla extract.
3 Divide the mix between the tins, level the tops, then make a slight indent in the centres. Bake for 25-30 mins until risen and golden, and a skewer inserted into the centre comes out clean. Cool in the tins for 15 mins, then turn out onto a wire rack to cool completely.
4 To decorate, whisk the butter and icing sugar together until pale, thick and fluffy. Whisk in a little milk to loosen; the buttercream should be spreadable but still hold its shape.
5 Transfer one of the sponges to a serving plate.
Using a piping bag fitted with a round nozzle, pipe small rounds of buttercream over the sponge, then dot over the jam to fill the gaps in between; sandwich with the second sponge. Alternatively, swirl over the buttercream with the back of a spoon, then spoon the jam into the centre; sandwich with the second sponge. Finish with a dusting of icing sugar.
Each serving contains
DENSE & FLAT
There’s not enough air in the batter. Always cream the butter and sugar until very pale and fluffy. The other possibility is that your raising agent is out of date.
SINKING SPONGES
Your cake is underbaked. A skewer inserted in the centre should come out clean and the top of the
Flavour twists
LEMON & CARDAMOM
Rub the zest of 1 lemon into the sugar before beating with the butter in step 2. Swap the milk for the juice of 1 lemon (made up to 60ml with milk), and stir in the crushed seeds of 6 cardamom pods with the flour. Use lemon juice instead of milk for the buttercream and fill with lemon curd instead of jam.
AUTUMN SPICED
Swap the caster sugar for 150g light brown soft sugar and 75g dark brown soft sugar. Stir in 1 tsp ground cinnamon and ½ tsp each ground ginger and allspice along with the flour and use apple juice instead of milk. Fill with plum jam.
CHOCOLATE & CARAMEL
Replace the caster sugar with light brown soft sugar and swap out 4 tbsp self-raising flour for cocoa powder. Whisk 100g smooth caramelised biscuit spread into the buttercream, and swap the jam for salted caramel sauce.
SPONGE CAKE 101
sponge should bounce back when pressed. Make sure the oven is up to temperature before baking. Consider investing in an oven thermometer to make sure the oven temperature is where it should be.
FULL OF AIR HOLES
A sign of overmixing the batter. Fold in the flour just enough to combine the
ingredients: mixing beyond this will start to develop the gluten, which is what changes the structure of the cake.
CRACKED TOP
Usually, this means the cake has risen too much before collapsing: oven may have been too hot, or too much raising agent used. If it’s also crumbly, not enough egg or other binding agent was used.
CRISPY-BUTCHEWY CHOCCHIP COOKIES
Makes 14
Takes 40 mins plus at least 1 hr chilling Cost per cookie 37p
COOK’S TIP Chilling the dough before baking hydrates the flour for a better texture, and helps develop the flavours.
125g butter, softened
175g light brown soft sugar
60g caster sugar
1 large egg
225g plain flour
½ tsp baking powder ½ tsp bicarbonate of soda ½ tsp sea salt flakes, plus extra (optional)
275g dark cooking chocolate, chopped
1 Beat the butter and sugars with an electric whisk for 5 mins or until pale and flufy. Whisk in the egg and 1 tbsp cold water.
2 In a separate bowl, mix the flour, baking powder, bicarbonate of soda and sea salt. Add to the butter mixture and stir until just combined. Stir in the chocolate until just incorporated and there are no white streaks in the dough. Cover, then transfer to the fridge for at least 1 hr or for up to 48 hrs.
3 Preheat the oven to gas 4, 180°C, fan 160°C and line 3 large baking trays with nonstick baking paper. Divide the dough into 14 equal-size balls and transfer to the trays, leaving lots of space between them. Flatten slightly with the heel of your hand to make pucks 5-6cm wide
4 Bake for 13-15 mins until lightly golden but still a little pale in the centre; they’ll firm up as they cool. Sprinkle with extra sea salt, if you like. Cool on the trays for 5 mins before transferring to a wire rack to cool completely. The cookies will keep for up to 5 days in an airtight container. Each
Flavour twists
CHOCOLATE & GINGER
Replace 125g chocolate with roughly chopped stem ginger and add 1 tbsp ground ginger along with the flour.
BROWN BUTTER & HAZELNUT
Melt 155g butter, then bubble for 3-5 mins until foamy and golden; cool completely. Use as per the recipe, adding an
extra 1 tbsp water in step 1. Replace half the chocolate with chopped hazelnuts.
TRIPLE CHOCOLATE Reduce the flour by 25g and add 50g cocoa powder. Increase the sea salt to ¾ tsp and use a mix of chopped white, milk and dark chocolate chunks.
Perfectly squidgy chocolate brownies
PERFECTLY SQUIDGY
CHOCOLATE BROWNIES
Makes 16
Takes 45 mins plus cooling
Cost per brownie 60p
COOK’S TIP Brownies continue cooking after they’re removed from the oven, so the ‘clean skewer’ trick doesn’t apply here.
215g butter, diced, plus extra for greasing
215g 75% Tesco Finest dark chocolate, broken into pieces
60g cocoa powder
165g caster sugar
190g light brown soft sugar
3 large eggs
100g plain flour
BAKING FAQs
Q
1 Preheat the oven to gas 4, 180°C, fan 160°C; grease and line a 20cm square baking tin.
2 Melt the butter, chocolate, cocoa powder and sugars in a heatproof bowl set over a saucepan of barely simmering water (making sure the water doesn’t touch the bottom of the bowl), stirring occasionally, for about 5 mins or until combined. Remove from the heat and set aside for 5 mins to cool slightly.
3 Beat in the eggs, one at a time, then fold through the flour and a pinch of salt until no white streaks remain. Pour into the prepared tin and level the top.
4 Bake for 30 mins or until just set; they should still have a slight wobble in the centre. Cool completely in the tin before cutting into pieces. The brownies will keep in an airtight container for up to 5 days.
Each brownie contains
the reference intake. See page 9.
Flavour twists
CHOCOLATE ORANGE
Rub the zest of 1 orange into the caster sugar before melting with the other ingredients, and replace 75g dark chocolate with Tesco Finest 47% orange dark chocolate.
BLONDE CHOCOLATE & MISO
Add 2½ tbsp white miso paste along with the butter. Put 85g finely chopped white chocolate in a heatproof bowl, microwave for 1 min, then stir well. Return to the microwave
in 20-sec bursts, stirring well in between, until thick and golden; this will take about 5 mins. Pour onto a baking sheet, leave to cool completely, then break into pieces. Stir into the batter at the same time as the flour.
MALTED MILK Reduce the flour by 20g and add 5 tbsp malted milk powder, and replace half the dark chocolate with milk chocolate. Top with 12-14 malted milk biscuits before baking.
CAN I SWAP THE SUGAR OUT? Different sugars can result in different flavours, textures and appearances. While sponge cakes are more forgiving, cookies are not. Many cookie recipes use a mix of sugars: brown creates a chewier texture and deeper flavour; white makes for crispier edges and stops the bake from being too dense.
QDOES IT MATTER WHERE IN THE OVEN YOU BAKE THINGS? Yes – unless otherwise stated in the recipe, always bake on the middle shelf. This ensures the most accurate temperature and even heat distribution.
QDO YOU NEED TO SIEVE FLOUR? Generally, no; for everyday cakes and bakes sieving makes little to no difference to their aeration. However, you may need to sieve ingredients like cocoa powder, cornflour or icing sugar, which are prone to clumping.
QDOES IT MATTER IF YOU OPEN THE OVEN DOOR EARLY? Yes, especially for sponge cakes. The sudden drop in temperature will cause the un-set centre of the cake to collapse.
QWHY DO RECIPES SAY TO ADD 1 TBSP FLOUR WITH EACH EGG? This helps to stop the mixture from curdling, keeping everything smooth. This is also why eggs are added one at a time, instead of all at once. Don’t worry if your batter does start to split a little though –it will come together when the rest of the flour is added.
QCAN I JUST SWITCH REGULAR FLOUR FOR GLUTEN-FREE? Unfortunately it’s not that simple, as gluten-free flour behaves very differently from regular flour. But you can find lots of gluten-free recipes at tes.co/gfbakes.
Get the kit
Get perfect results every time with these equipment essentials
SIEVE AND MIX
Before mixing, use a Tesco Stainless Steel Sieve, £3.25, for ingredients prone to clumping, like cocoa powder and icing sugar. When you’re ready to whip, the Go Cook Stainless Steel Whisk, £5* , will get the job done easily.
MEASURE UP
Precise measuring of ingredients is essential. This handy 4-piece set of Tesco Measuring Spoons, £3.50, makes it a breeze.
SCRAPE AND BAKE
A Tesco Silicone Spatula 3-piece set, £3, comes in a range of sizes to help you fold, mix and scrape batter into your cake tin. For the perfect tin, this nonstick, wide-handled Go Cook Marble Round Sandwich 22cm Cake Tin, £5, will help prevent sticking.
When it comes to your phone plan, keep it simple. Tesco Mobile is making reliable connections easier and better value with its new Pay as you go Essentials SIM: get everything you need in an easy 30-day bundle of data, minutes and texts. Bundles start from as little as £5 and offer up to 100GB of data, with unlimited calls in every bundle from £10 and up.
YOU’RE IN CONTROL
Changed your mind or need more data? Don’t worry – with Pay as you go Essentials you’re not tied into a contract, meaning you can top up when you want or change your bundle as often as you like. After 30 days, your active bundle will autorenew from your available top-up balance, so there’s no need to set a reminder. Look out for future Clubcard Price offers for even more value.
YOU CAN LINK YOUR CLUBCARD to your Tesco Mobile account and earn points every time you top up.
TESCO MOBILE GIVES 99% 4G COVERAGE across the UK and 5G in parts of most major UK towns and cities.
GIVE ME MORE! Scan the QR code to find out more about Pay as you go Essentials.
GREAT CATCH
Tesco is on course for a huge win for all of its own-brand tuna
Atin of tuna is a staple in many storecupboards. But how that fsh is sourced can have a big impact on our oceans. That’s why Tesco is working with partners and suppliers to source tuna responsibly.
WHAT DOES MSC-CERTIFIED MEAN?
The Marine Stewardship Council (MSC) is on a mission to put an end to overfshing and safeguard seafood supplies now and in the future*. The MSC sets standards for sustainable fshing, working with fsheries, seafood companies and scientists to help protect seafood supplies.
WHAT MAKES A FISHERY MSC-CERTIFIED?
For a fshery to be independently certifed to the MSC standard, it needs to:
• Fish sustainably – in other words, at a level that can continue indefnitely.
• Minimise impact on ecosystems.
• Be effectively managed, comply with relevant laws and respond to changing circumstances*
TESCO AND MSC-CERTIFICATION
The blue MSC ecolabel, which Tesco aims to be on all own-brand tuna by the end of the year, is the world’s most recognised label for sustainably sourced seafood. By buying fish with this label on, you’ll be rewarding and incentivising responsible fishing, protecting fishermen’s livelihoods and working to ensure there’ll be plenty of fish left in our oceans, both now and in the future.
‘We’re aiming to have more than a third of the world’s marine catch MSC-certified
‘Tesco has been working hard with its suppliers to support tuna fisheries on their journey to MSC certification’
George Clark, MSC UK & Ireland programme director
by 2030,’ says George Clark, MSC UK & Ireland programme director. ‘This target can only be achieved with the support of our partners to deliver lasting impacts on the health of our oceans.’ He continues, ‘In 2021, Tesco set a goal to sell 100% MSC-certified tuna by the end of 2025, and the retailer has been working hard with its suppliers to support tuna fisheries on their journey to MSC certification. It is a great example of how retailers can help create a more sustainable seafood industry. And for tuna shoppers in the UK, it will mean more certified sustainable tuna options than ever before.’
SUSTAINABLE
SEAFOOD SEPTEMBER
From a fish pie to a tuna pasta bake, look out for this blue MSC ecolabel on Tesco own-brand fish and seafood products. Find out more about the campaign at msc.org/uk/ sustainable-seafoodseptember.
3
ways with tuna
1. TRY A TUNA MASH-UP
Combine tinned tuna with soft cheese, lemon, spring onions and chives for a wholesome dip to enjoy with crudités or pittas.
2. MAKE TUNA ‘MEATBALLS’
Mix tinned tuna with lemon zest, parsley, egg, and breadcrumbs, then firm the mixture into balls for tuna ‘meatballs’. Find a full recipe at tes.co/tunameatballs. Pair with tomato spaghetti for a pescatarian-friendly dinner.
3. SEAR ON THE BARBECUE
Catch the end of the barbecue season with tuna steak kebabs. Cut your steaks into chunks, skewer with veggies, and grill.
GIVE ME MORE!
Scan the QR code to find the recipe for this Miso-marinated tuna steak, on Tesco Real Food.
Spice up classic tunamayo
SPICY TUNA OPEN SARNIES
Makes 2 Takes 10 mins
Cost per sandwich £1.58
Mash a 110g tin tuna steaks with a little spring water in a bowl with 2 heaped tbsp light mayonnaise, 1 tbsp sriracha and 1 tsp lime juice. Finely slice 2 spring onions and stir the white pieces into the bowl. Season with black pepper. Toast 2 slices Tesco Finest rye & mixed seed sourdough bread and arrange 1 small sliced avocado over the slices, then pile on the spicy tuna mixture. Drizzle over 1 tbsp sriracha, then scatter over 2 tsp toasted sesame seeds and the spring onion greens.
Each sandwich contains of the reference intake. See page 9.
Dinner in a
FLASH
GOCHUJANG TOFU WITH PAK CHOI
Serves 4
Takes 30 mins
Cost per serve
£2.07
2 tbsp sesame oil
1 tbsp reduced-salt soy sauce
1 tbsp clear honey
2 tbsp gochujang paste
1 large garlic clove, fnely chopped
2 limes, 1 juiced, 1 cut into wedges
280g pack tofu, sliced into 8 and scored diagonally
4 pak choi, sliced into quarters lengthways
2 tsp sesame seeds
2 x 250g packs
microwave jasmine rice
red chilli, sliced (optional)
Get your evenings back with these speedy suppers, ready in 30 minutes
1 Whisk together 1 tbsp sesame oil, the soy, honey, gochujang, garlic and lime juice in a bowl. Add the tofu and turn to coat.
Heat a lidded frying pan over a mediumhigh heat. Once hot, fry the tofu for 3 mins each side until lightly charred. Brush over a little extra marinade, reserving the rest, and set aside. Wipe out the pan.
2 Add the remaining oil to the pan; fry the pak choi over a medium heat for 1-2 mins. Add the leftover marinade and a splash of water, cover and cook for 4 mins or until the pak choi has softened and a sharp knife can easily be inserted into the root. Scatter over the sesame seeds. Meanwhile, heat the rice to pack instructions.
3 Serve the tofu and pak choi with the rice and lime wedges, with red chilli sprinkled on top, if you like. Each serving contains
BAKED SALMON & COURGETTE ORZOTTO
Serves 4
Takes 30 mins
Cost per serve £3.24
2 tsp olive oil
1 onion, fnely diced
1 courgette, chopped
1 tsp fennel seeds (optional)
300g Tesco Finest orzo
1 reduced-salt chicken stock cube, made up to 500ml
100g 50% reduced-fat soft cheese
4 salmon fllets
65g Tesco Finest basil pesto
1 lemon, cut into wedges
1 Preheat the oven to gas 7, 220°C, fan 200°C. Heat 1 tsp oil over a medium heat in a lidded ovenproof pan. Fry the onion, courgette and fennel seeds (if using), for 2-3 mins until softened.
2 Add the orzo, toasting lightly for 1 min, then add the chicken stock and stir in the soft cheese. Cover and put in the oven for 15 mins.
3 Remove from the oven, stir and arrange the salmon on top. Drizzle over the remaining oil; season. Return to the oven for 12 mins or until the fish is cooked through.
4 Put the salmon on plates, then stir half the pesto into the orzo. Serve with lemon wedges and the remaining pesto to drizzle over. Each serving contains
the reference intake. See page 9.
CACIO E PEPE
LAMB WITH WHITE BEAN SALAD
Serves 2 Takes 30 mins
Cost per serve
£4.14
40g panko breadcrumbs
25g pecorino, grated
¾ tbsp black pepper, coarsely ground
30g plain four
1 egg, beaten
2 lamb leg steaks (from a 400g pack)
1½ tbsp olive oil
400g tin white beans (such as cannellini), drained and rinsed
1 Mix the breadcrumbs, most of the pecorino and the black pepper in a shallow bowl. Put the flour and egg in separate bowls. Season the lamb, then dip in the flour to coat, followed by the egg and finally the breadcrumbs.
2 Heat 1 tbsp oil in a frying pan over a medium-high heat; fry the lamb for 3 mins on each side for medium-rare (or 4 mins per side for well done). Set aside to rest.
3 Mix the beans, basil, tomatoes, onion, the remaining oil and the vinegar in a bowl, season and mix well. Serve the lamb sprinkled with the remaining pecorino, alongside the bean and tomato salad. Each serving contains
MUSSEL & TOFU LAKSA
Serves 4 Takes 20 mins
Cost per serve £2.85
180g pack rice noodles
1 tbsp sesame oil
31g laksa favour kit
400ml tin light coconut milk
½ chicken stock pot, made up to 500ml
200g frozen soya beans
500g pack garlic
Scottish mussels
150g roasted red peppers (from a jar), drained and sliced
10g fresh coriander, finely chopped, plus a few extra leaves
200g firm tofu, cut into 1cm cubes
1 lime, cut into wedges
2 tbsp crispy onions
1 Prepare the noodles to pack instructions, then spoon into serving bowls.
2 Meanwhile, heat the sesame oil in a pan over a medium heat. Add the laksa paste and cook for 1 min until fragrant. Add the coconut milk, seasoning powder (from the kit) and stock; bring to a low simmer.
3 Add the soya beans and mussels Bring back to a gentle boil; simmer for 5 mins. Add the peppers, chopped coriander and tofu; warm through for 1 min. Spoon onto the noodles and top with the coriander leaves, lime wedges and crispy onions. Each serving contains
the reference intake. See page 9.
GIVE ME MORE! Scan this QR code for more great 30-minute meals.
What the
health
Trends to try and the lowdown on what’s new in the world of wellbeing
WHAT IS… JUMP TRAINING?
Also known as plyometrics, jumping exercises may increase bone density and strength later in life*. Start out with heel raises to strengthen your calves, then build up slowly to skipping, box step-ups and jump squats to avoid injury.
THE TRUTH ABOUT… SEA MOSS
A type of seaweed, this trending sea vegetable comes in everything from supplements to gel you can use in cooking. It contains iodine, whichislinkedtohealthbenefitslikesupporting gut health and normal thyroid function. But too much can be harmful and bad for your thyroid, sospeaktoyourGPfirst.
FEEL BETTER SOONER
Need a diagnosis, advice or treatment? Speak to a Tesco pharmacist if you’re suffering from earache, a sore throat, shingles or rashes – no appointment or GP referral is needed. They can also offer handy blood pressure checks (see below). Visit your Tesco Pharmacy today for accessible healthcare**
To find out more, scan the QR code.
24 MINUTES
is the amount of sleep lost after one hour of screen time at bedtime, according to a new study on young adults*** . It also raised their risk of insomnia by 59%. Try unwinding with a good book before bed.
IN THE KNOW
It’s estimated that 30% of adults in the UK have high blood pressure - that’s some 16 million people . Take a little time to check in on your health. Pop into the Tesco Pharmacy in store for a blood pressure check and to get advice. Find British Heart Foundation-approved recipes at tes.co/bhfapprovedrecipes.
Get ready for winter
Cold and fu season is coming. Boost your immune system and protect your loved ones with these tips
1
MAKE THOSE COMFORTFOOD DINNERS NUTRITIOUS
As it gets colder, we crave comfort foods. But it’s still important to have your 5-a-day to ensure you’re getting all the vitamins and minerals that support your immune system. Try blitzing up lots of veggies into a warming soup, or cooking them into a hearty stew to boost your intake and still get that comfort-food fix.
2GET YOUR BLOOD PUMPING
Regular moderate exercise can help circulate immune cells to better detect and fight infection. Take brisk walks, or find a simple workout online to follow at home. Exercise can also help alleviate stress, which is linked to affecting your immune system*
3
UP YOUR VITAMIN D
Vitamin D is important for bone, teeth and muscle health, as well as your immune system. In autumn and winter, the sun isn’t strong enough for your body to make vitamin D and it’s hard to get from food alone, so it’s recommended you take a 10mg daily supplement**
4
PRIORITISE
SLEEP
Good rest helps your immune system fight off germs, and repair and recover while you’re sick. So instead of scrolling on your phone, get an early night and read a book to help you relax before going to sleep.
5
BOOK YOUR FLU JAB TODAY
If you’re at higher risk of getting seriously ill from the flu, you can now get a free NHS vaccine at your local Tesco Pharmacy. And anyone can book a private flu jab for £16***. Select an appointment that suits you, or ask a Tesco pharmacist in store when you’re doing your shopping.
BOOK YOUR JAB
Scan this QR code to book your flu jab at a Tesco Pharmacy.
Didyou know?
Flu jabs are given by a trained Tesco pharmacist in a private consultation room, making it both convenient and confidential. Longer opening hours may also make it more convenient – and of course you’ll earn Clubcard points for everything you spend at Tesco Pharmacy.
My health kicks
Katie Piper
Author, activist and TV star Katie Piper shares what keeps her motivated and why a healthy relationship with food and exercise is key
My morning routine is most important to me. I feel like you can’t control your whole day, but you can control how you start it. Itrytospendthefirst30minutesofthe dayphone-free,tomentallygroundmyself beforetheworldgetsnoisy.
My mood shifts dramatically when I move my body regularly. ItmakesmefeellikeI’m mentallyclearingthecobwebsandI’mmore focused.I’mnotoverlystrictwitharoutine because,beingamum,myplanschange;I don’twanttogivemyselfahardtimeforthat.
I really love my social media community. Whetherit’samessageabouthowabookI wrote10yearsagohashelpedsomeone,or howmydocumentaryencouragedthemto leaveanabusiverelationship,readingthose testimoniesfillsmeupandkeepsmegoing.
I try to remind myself motivation isn’t constant. Beingdisciplinedandstill showinguponthosetoughdaysiswhen realgrowthhappens,andIfeelmore gratitudeinthosemoments.
Blocking out time to do nothing is so underrated. It can be hard to do, but when itcomestothatdayorweekend,I’mso thrilledI’vegotthatbreather.Saying‘no’ moreoftenisverypowerfulandit’saform ofself-care.Havingtimetodonothingisn’t a luxury – it’s a necessity.
I don’t demonise certain foods. I consciouslytrytohaveabalanced approachsoIdon’tendupdeprivingmyself andbingeeating.I’vealsogottwoyoung daughters,soIwantthemtohaveapositive relationship with food.
Ice baths aren’t for me! I’d always rather beboilinghotthanfreezingcold.Itriedone onceandIdidn’tfeelanybenefits!Imuch preferahottub,whichreallyhelpsmewith musclesorenesspost-exercise.
Katie’s new book, StillBeautiful:OnAge, Beauty&OwningYourSpace, is out now.
‘Saying “no” more often is very powerful and it’s a form of self-care. Having time to do nothing isn’t a luxury –it’s a necessity’
The big
wellbeing
RESET
Slow down and take up self-care with our top wellbeing trends for the season
For the 1-in-20 people in the UK diagnosed with Seasonal Affective Disorder (SAD)* , September can be the beginning of symptoms like low mood and fatigue. Now is a great time to embrace some self-care strategies to ease the transition into winter. From group fitness to going tech-free on your commute, here’s the lowdown on five wellbeing trends that can maximise your free time and help you unwind.
* Source:
1
GOING ANALOGUE
The average UK adult spends five hours a day looking at a screen – and that’s on top of work-related screentime** . Studies have also linked excessive phone use to symptoms of anxiety and poor sleep***. So it’s no surprise going tech-free is now rising in popularity.
Analogue wellness is about spending less free time in front of a screen and more time doing something physical, like working on a jigsaw or reading a book. Gen Z are championing a new trend that sees them forgoing all forms of tech and entertainment on the daily commute and reclaiming screen-free time to be with their own thoughts.
5 HOURS is the average daily screentime for UK adults** .
2
RUNNING HOT AND COLD
It’s not just ftness that’s taking group form – saunas are also becoming a hotspot for socialising (stay with us on this), with community and social saunas popping up around the UK. As well as the potential social benefts, saunas may also offer some physical ones too. They’ve been linked to reduced stress, muscle recovery, loosening stiff joints and potentially improved skin
thanks to the heat opening pores†. Stick to 15-minute sessions and chat to your GP beforehand if you have any medical conditions.
On the other end of the temperature scale, coldwater therapy for a few minutes at a time, such as outdoor swims, ice baths, or cold plunges, has been linked to potential benefts. These include reduced muscle pain and stiffness post-exercise, and even improved wellbeing, possibly helping ease depression†† . Keep the sessions brief and build up gradually – so start with a cold shower frst… if you can brave it!
3
MONO TASKING
Move aside multitasking! It turns out that focusing on one thing at a time (monotasking), and giving it your full attention, may increase productivity, helping folk stay on top of to-do lists and slow down busy minds that are constantly switching from one thing to another. As part of the wider movement towards slow living and keeping stress levels to a minimum, try other small tweaks to your day-to-day, such as taking a whole lunch break, allowing more time to get ready in the morning or doing slower and gentler exercises like yoga and swimming.
4 TOGETHER IS BETTER
What better way t
What better way to up your mood and stay motivated than working out with friends? Group fitness challenges like Hyrox, which combines indoor running with functional workout stations, are taking off. And running clubs on the athletic network app Strava saw a 59% increase in memberships last year**. Classic sports are also having a resurgence, with programmes like Back To Netball, which re-introduces adults of all ages to the sport. These commitment-free sessions help build friendship and community and often take place in leisure places all over the UK**
5 COLOUR WALKING
79% believe they’d be more motivated if they had a gym buddy pushing them to hit their goals* .
Getting outside with nature is key to our wellbeing, and there are lots of new ways you can incorporate more of that into your everyday. Colour walking is doing the rounds on socials. The concept is simple: pick a colour to focus on during your walk and look for it everywhere, whether that’s a fower, a car or a road sign. It’s a great way to stay mindful and focus on the present. With autumn around the corner, there are plenty of colourful autumn walks to take advantage of in the UK, from The Hinton Ampner Autumn Colour Walk in Hampshire to the Nant Gwynant Valley at the foot of Mount Snowdon in Wales.
A brisk 10-minute walk every day can increase your physical fitness and may increase longevity† .
SNACK HACKS
Raise your snack game with these easy ideas, using minimal ingredients
3 speedy air-fryer ROASTED NUT IDEAS
There are no hidden extras when you roast your own nuts – and you can control the ingredients. Air-fry for 6 mins at 160°C, shaking every 1 min, then transfer to a bowl for 10 mins to crisp up. Will keep in an airtight container for up to 3 days.
1. MAPLE-CINNAMON PECANS
Takes 10 mins
Toss a large handful of pecans with a little olive oil and a pinch each of cinnamon and salt. Air-fry as above, then stir in a little maple syrup and a pinch of salt; cook for a further 1 min.
2. LIME & CURRY CASHEWS
Takes 10 mins
Toss a large handful of cashews with some olive oil and medium curry powder. Air-fry as above, then stir in a drizzle of honey and a pinch of salt and cook for a further 1 min. Transfer to a bowl and sprinkle with lime zest.
3. ROSEMARY SALTED ALMONDS
Takes 10 mins
Put 1 tbsp boiling water in a heatproof bowl and stir in a large pinch of sea salt until dissolved. Add a large handful of almonds; stir to coat (if needed, add more water to ensure the almonds are coated but not soaked). Air-fry for 2 mins or until the water has evaporated. Add a little olive oil, stir to coat and cook for 3-4 mins, adding fresh rosemary leaves for the last 2 mins.
Just 3 ingredients Jus
STRAWBERRY CHIA JAM
Makes 320g (16 x 20g servings)
Takes 20 mins plus cooling
Cost per serve 17p
Put a 350g pack frozen strawberries in a pan; cook over a low-medium heat for 12-15 mins, stirring regularly and mashing the berries with a wooden spoon until broken down, adding a splash of water if they stick. Transfer to a heatproof bowl and use a fork or potato masher to mash the strawberries until fairly smooth but still with some texture. Stir in 1 tbsp clear honey and 2 tbsp chia seeds, then set aside to cool and thicken. Once cooled, spoon over onto sourdough toast or drizzle over natural yogurt and serve with fresh berries, if you like. Will keep, covered, in the fridge for up to 2 days.
Each 20g serving contains
Helpstowardsy
our 5-a-day
Ready in 10 mins Rea
WHIPPED COTTAGE CHEESE RANCH DIP
Serves 6 Takes 10 mins
Cost per serve 37p
Put 300g cottage cheese into a food processor with 1 small crushed garlic clove and ¼ tsp each onion salt, dried dill, dried parsley and ground black pepper. Pour in the juice of 1 lemon and blitz for 30 secs-1 min, scraping down the sides of the food processor with a spatula halfway through, until light and fluffy. Decant into a bowl and stir in a small handful of chopped fresh chives and dill and extra lemon juice, to taste. Serve with extra chopped fresh herbs and crudités, if you like.
There’s more to tiredness than just not getting enough sleep. Our expert offers her intel and tips for finding more energy
MEET THE EXPERT SAMANTHA BLACKBURN
is a registered nutritional therapist & lifestyle medicine practitioner (energynutritionist. com/sep25)
Are you someone who feels tired all the time?
While tiredness can improve after a good night’s sleep, if you don’t feel energised the next day you may be experiencing fatigue – a constant tiredness or a lack of energy. And it’s not so uncommon. In fact, one-ineight Brits says they feel tired all the time, according to a YouGov survey*. Nutritionist and fatigue expert Samantha Blackburn reveals some of the causes of tiredness and fatigue and shares her tips for helping to boost energy.
‘Fatigue sometimes feels like trying to drive a car but there’s no fuel in it’
QWHAT’S MAKING ME TIRED?
‘Aside from sleep problems, one of the main causes of tiredness can be diet. Eating lots of sugar and refined carbs can lead to spikes in blood sugar levels followed by a drop, leaving you tired. Low iron and B vitamins can also contribute to low energy. (Take a look at our nutritious recipes, p94, and tips for boosting your nutrients, p91). While alcohol can make you sleepy, it disrupts sleep too; you may feel like you’ve slept, but it may impact the quality of that sleep. Too much caffeine can also affect sleep and heighten stress hormones, making it hard to sleep. If you have chronic/ ongoing stress, it can drain your energy and the nutrients needed to make energy, so you’re likely to feel pretty fat.’
QIS THERE A DIFFERENCE BETWEEN TIREDNESS AND FATIGUE? ‘Yes. Tiredness is normal and should be relieved by resting and sleep. You should be able to go to bed, recharge your batteries and get up in the morning refreshed. Fatigue can be described as a daily lack of energy that’s not relieved by sleep or rest, which may feel like a whole-body tiredness.
Fatigue sometimes feels like trying to drive a car but there’s no fuel in it. People talk about feeling like they have heavy legs or are “wading through treacle”. Brain fog is another key indicator. The brain needs lots of energy to function, so if your energy levels are low, your brain is going to slow down.’
Didyou know?
Bananas are packed with energy-rich carbs, vitamin B6 and potassium, which can give a natural energy boost when you’re run down** .
QIS IT TRUE WOMEN FEEL MORE TIRED THAN MEN?
‘This can be the case. Hormones play a part here – an underactive thyroid, which is more common in women, can leave you feeling slow. Perimenopause can cause hormones to fuctuate, and low oestrogen may make you more tired than normal. Night sweats can also disturb your sleep.’
Chicken, greens & grains soup p94
NECESSARY NUTRIENTS
B-vitamins (including B12), iron, magnesium, vitamin C and zinc are some of the key vitamins and nutrients your body needs for energy. Vitamin B12 is naturally found only in animal foods, so consider taking a B12 supplement if you’re vegan or vegetarian. Iron is found in both animal and plant foods, but it can be harder to absorb from plants, so supplementation may also be helpful.
Packed with
Spiced banana & walnut pancakes
CHICKEN, GREENS & GRAINS SOUP
Serves 4
Takes 40 mins
Cost per serve 88p
1kg pack chicken legs, skin removed
1 onion, chopped
1 large carrot, peeled and cut into half-moons
1 garlic clove, crushed
1 bay leaf (optional)
170g brown rice, rinsed
1 chicken stock pot, made up to 1.4ltr
40g curly kale, stalks removed
70g spinach, chopped crusty bread, to serve (optional)
SPICED BANANA & WALNUT PANCAKES
Serves 2
Takes 15 mins
Cost per serve 95p
1 large ripe banana, chopped
1 egg
4 tbsp self-raising flour
¼ tsp baking powder
2 cardamom pods, seeds finely ground
20g walnut pieces, 5g chopped
½ tsp vegetable oil
2 large fresh mint leaves, shredded, plus extra to serve
For the fruit salad
1 small banana, cut into 1cm slices
75g blackberries, halved
½ lemon, juiced
1 Put the chicken, onion, carrot, garlic, bay leaf (if using) and rice into a large saucepan. Pour over the stock and bring to a simmer over a medium heat. Gently simmer for 25 mins (occasionally skimming any brown fat offthe top) until the chicken is cooked through and the rice is just about tender.
2 Remove the chicken and bay leaf to a plate and use two forks to shred the meat into bite-size pieces. Discard the bones and bay and stir the meat back into the soup with the kale and spinach. Cook over a gentle heat for 2 mins until the greens are tender. Season well with black pepper and serve with crusty bread, if you like
Each serving contains of the reference intake. See page 9. Carbohydrate 37g Protein 38g Fibre 5g High in protein, which supports the maintenance of muscle mass
1 Put the large banana and egg into a small blender and blitz to combine. Add the flour, baking powder, cardamom seeds and unchopped walnut pieces and blitz again until just combined but the walnuts still have some texture.
2 Heat the oil in a frying pan over a medium-high heat and fry 3 dessertspoonfuls of the batter for 2 mins each side until lightly golden. Repeat to make 6 pancakes.
3 Meanwhile, mix all the ingredients together for the fruit salad. Serve with the pancakes, scattered with the chopped walnuts and extra mint leaves.
Each serving contains
of the reference intake. See page 9.
SAMANTHA’S TOP TIPS FOR ENERGY
ADD PROTEIN TO YOUR BREAKFAST. Women don’t always get enough protein, especially in the morning. We all need protein for energy, to make our hormones and to build and repair our bodies.
EATING 30 PLANTS A WEEK, such as fruit, veg, nuts, seeds, herbs and spices, is important for getting the 20 different micronutrients that we need to make energy into our diets.
COMPLEX CARBS, such as wholegrains, are better for sustained energy levels than simple carbohydrates, which can cause spikes and dips in blood sugar and energy levels. Adding protein and fibre to meals can help balance blood sugar and keep our energy levels steady throughout the day.
Source of vitamin B12, which supports the reduction of tiredness and fatigue 15% 1289kJ 307kcal 11g2g22g0.5g 16% 9% 24
Carbohydrate 40g Protein 9g Fibre 5g
AVOID CAFFEINE AFTER 3PM, especially if you’re sensitive to it. Instead, swap it out for a nighttime herbal tea in the evening, to help you relax.
REDUCE YOUR ALCOHOL intake to help improve the quality of sleep that you’re getting.
USE IT UP
TOO GOOD to waste
Save money, reduce waste and give leftovers a new lease of life
BASIL PESTO, p72
ideas for A s
Speedy ideas for using up leftover ingredients from recipes in this issue
BLACKBERRIES, p94
Add this bright sauce to all kinds of dishes for instant lift; it freezes well too. Stir through pasta or risotto, drizzle over soups, pizzas or traybakes, or use tocoatfishbefore baking. For brunch withadifference,add a spoonful to a frying pan before cracking in eggs and frying.
ONION SALT, p86
Add these earlyautumn berries to crumbles and cake mixes or simmer into a compote. Preserve a glut with a no-churn ice cream: mash 2 parts berries with a drizzle of honey. Whip 2partscreamtostiff peaks, whisk in 1 part condensed milk and a little vanilla extract, then stir through the blackberries. Add to a container and freeze.
LIME PICKLE, p20
a paste with a little liquidfirstrather than adding directly to a pan.
CURLY KALE, p94
SESAME SEEDS, p71
This seasoning adds an extra hit of umami. Add to batters or breadcrumbs to give extra punch to fried chicken,fishcakes or veg. Stir into scrambled eggs or smashed avocado, or use to season burgers or meatballs.
Kale’s earthy flavourpairs really well with sharp cheese and zingy citrus. Stir into hearty bean soups and stews or your next macaroni cheese, or massage withyourfingersto use raw in salads and autumnal slaws. Blitz into pesto with toasted nuts, olive oil, lemon juice and grated pecorino.
Their nutty sweetness pairs well with salty flavours.Sprinkle over feta or halloumi before baking or frying,thenfinish with a drizzle of hot honey for a salad topper. Or use to make sesame prawn toasts:finda recipe at tes.co/ prawn-toast.
Pair this tangy condiment with your favourite curry, or use to jazz up a cheese sandwich, toastie or burger. Finely chop and stir into yogurt to serve with crispy prawn skewers or spiced potatoes, or try it as a marinade for chicken before roasting. Find a recipe at tes.co/limepickle-chicken.
CORNFLOUR, p60
A little of this unassuming ingredient goes a long way. Use it to coat tofu or meat before frying for an extra-crispyfinish,or to thicken sauces like custard, gravy, or lemon curd. To keep things smooth, always whiskthecornflourto
FRIDGE-RAID FEASTS
Is there better comfort food than toad in the hole?
1Eggs, milk, flour and a pinch of salt are all you need for a classic batter. Make it your own by whisking in chopped fresh herbs: sage, rosemary and thyme work particularly well.
2Sausages (pork or veggie) are the traditional ‘toad’. Try pigs in blankets or chipolatas for mini muffin tin versions. Bulk out with roasted veg, such as leek and broccoli.
3Add oomph to gravy with a caramelised onion base. Bicarbonate of soda and a pinch of sugar will break down the onions faster, a splash of wine will add body, while soy sauce will bring depth.
How to…
ORGANISE YOUR FRIDGE
Keep on top of your ingredients to prevent waste
SHELFIE STYLE
The bottom shelf of your fridge is the coolest, so use this for storing raw meats and fish, while the top shelf is best for leftovers and ready-to-eat items. The door temperature fluctuates the most, so use this for preserves, drinks and sauces.
FRONT TO BACK
Keep items with shorter shelf-lives towards the front, and label leftovers where possible. Try not to have the fridge too full either; you need a bit of space for the cold air to circulate.
DRAWER STORES
Also called crispers, these hold more humidity than the rest of the fridge to help keep fruit and veg fresh. Store fresh produce in their original packaging and only wash just before using.
GIVE ME MORE! Scan this QR code to find more ideas for reducing food waste, on Tesco Real Food.
Treat week
Get sweet, caramelised apples fast with this neat baking trick the
UPSIDE-DOWN
APPLE & HONEY TARTS
Makes 9
Takes 35 mins Cost per tart 26p
Preheat the oven to gas 6, 200°C, fan 180°C. Line a baking tray with baking paper. Drizzle 3 tbsp clear honey directly onto the paper in 9 rectangle shapes, each roughly 7 x 4cm, and spaced evenly apart. Layer 1 thinly sliced eating apple over the honey-covered rectangles in a slightly overlapping pattern. Unroll a 320g pack reduced-fat puff pastry and cut into 9 even rectangles. Divide 3 tbsp mascarpone between the rectangles, then place the pastry cheese-side down on top of the apple slices. Press down lightly to seal. Bake for 20–25 mins, or until the pastry ispufedandgolden.Usingaspatula,carefully flipoverthetartswhilestillwarm,thendrizzle with extra honey and top with some chopped fresh thyme leaves and a few toasted faked almonds, if you like.
