Tesco Magazine - September 2018

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SEP TEMBER 2018

Jamie Oliver on…

• Great-tasting, goodfor-you recipes • Making healthier choices easier

61

AUTUMN RECIPES

The healthy issue ]«ÁÔ» É » »« «ÉèÛ ô ÷Û ãÉ

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MAKE IT : Á« Û ÁèÛ¨ ÉÉÁ ¢ «ãã ã TIPS FOR FUSSY EATERS • YOUR NEW ROUTINE • QUICK LUNCHBOXES

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WELCOME

Cedar Communications Limited, 85 Strand, London WC2R 0DW Tel +44 (0)20 7550 8000 Fax +44 (0)20 7550 8250 Email tesco.mag@cedarcom. co.uk Website cedarcom.co.uk © 2018 Cedar Communications Limited. Tesco Customer Services 0800 505555 Colour origination by Rhapsody.

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What does healthy mean to you?

For more information about responsible drinking, visit www.drinkaware.co.uk

Is it making sure there’s something green on your plate, or swapping that afternoon biscuit for fresh fruit? For me, it’s no secret in 㨠É

㨠ã

£ÉÉ breakfast is my go-to health kick – I’m

very grumpy without it – and I love the breakfast ideas on p57.

The reality though is that health can be confusing – which is why we’re looking at things simply. Start with our Back to health basics feature, p30, which takes a step back from the fads and helps you rediscover the great healthy food you probably already have in your kitchen. Secondly, healthy food

Join the conversation Tesco magazine, Cedar Communications, 85 Strand, London WC2R 0DW tesco.mag@cedarcom.co.uk twitter.com/tesco facebook.com/tesco For enquiries relating to Tesco, please contact Tesco Customer Services on 0800 505555 or email tesco.com/help/contact

doesn’t have to be boring, complicated or time-consuming.

We’ve teamed up with the lovely Jamie Oliver to create some brilliantly easy midweek meals the whole family will love (p34) Û¨ £

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issue is within the green and amber zone of your guideline daily ÁÉèÂã ¢É Ûè£

¢ ã Â Û »ã &«Â »»÷

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routine that works for you will do wonders for your wellbeing, so we’ve packed our living section with plenty of tips to help you (p99). Here’s to your good health!

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 Creative solutions editor Alison Fordy ART Art director Nina Brennan Senior art editor Alexandra Whitfield Senior designer Sarah Prescott Designer Jade Bright Junior designer Freddie Stewart ADVERTISING SALES dunnhumby Ltd Advertising account management Chris Kent, Susan Leydon. For all Tesco magazine advertising enquiries please contact tescomagazine@dunnhumby.com. Magazine media leads Tom Glenister, Soledad de Molinas, Okasha Nageen, Jas Padum, Ben Salih, Jim Wright CONTENT AND PUBLISHING Editorial director Maureen Rice Acting content director Abigail Smith Head of food Jenny McIvor Group managing editor Kate Best Group art director Iona Newton Senior account director Kate McLeod Account director Emma Ferguson Account manager Peter Woodman Account executive Saadia Osman PRODUCTION Production director Vanessa Salter Production manager Deborah Homden WITH THANKS TO Louise Burfitt, Rachel Linstead, Julie Patmore TESCO Head of content Al Berry Publishing manager Cintia Welch CEDAR COMMUNICATIONS CEO Clare Broadbent Managing director Christina da Silva Creative director Stuart Purcell Digital director Robin Barnes Business development director Joseph Costello Financial director Jane Moffett

5

CONTENTS

FOOD

64 FOOD LOVE STORIES

LIVING

137 HOW TO BE A MORNING PERSON

8 OUR RECIPES

End a great night out with Frankie’s ‘late night’ brekkie

10 JOIN THE CONVERSATION

Start the day the right way

Every recipe, at a glance

67 LIVING ON THE VEG

Emails, social posts and pictures you’ve sent in

138 ALL YOU NEED IS…

13 IN SEASON Make the most of early autumn produce

Derek Sarno cooks up barbecue miso aubergine

19 THIS MONTH

25 CIDER PRESS

69 SUNDAY BEST

Our pick of things to eat, try and buy in September

Embrace the end of summer with a cider

The classic British roast gets a health makeover

141 WHAT WOULD YOU DO WITH AN EXTRA 30 MINUTES?

96 WASTE NOT

Make your day count

74 STEP-BY-STEP

D ¸«Â£ « food waste

Brimming with vibrant veg

A lighter chicken Kiev that will impress your guests

100 HAPPY RITUALS

Lending and sharing can earn you cash

30 BACK TO HEALTH BASICS

76 A LITTLE ON THE SIDE

How to be calmer and more contented

143 PRIZE DRAW

Find out how you can eat healthily and save money

Learn how to make pickles

105 RANDOM ACTS OF SELF-KINDNESS

78 LOVE PEAS

Be nice to yourself

COVER RECIPE JAMIE OLIVER COVER PHOTOGRAPHY JAMIE OLIVER ENTERPRISES LIMITED, BY DAVID LOFTUS

27 THE ULTIMATE TAGINE

Â

ÉÂ

142 SHARE TO SAVE

Try our pea-packed recipes

Top chef Jamie Oliver shares his tips on making food healthier

80 EVERYDAY EASY

108 HOW TO GET INTO READING

Family meals: simple, ¨ »ã¨÷ Â É »

Help your family fall in love with books

41 GET YOUR KIDS TO EAT…

86 BATCH COOKING

115 YOUR HOME, YOUR STYLE

…veg. We show you how

Cook meals in advance and pop in the freezer

43 BIG NIGHT IN

91 DINNER FOR TWO

Healthy spin on Chinese takeaway dishes

Four ideas for pasta dishes

124 AUTUMN UPDATE

95 5 INGREDIENT

New-season fashion is about pattern and texture

>ÉãÛ É¢ ó £ »É

Û É¢

Find the right mobile deals and apps for you

Make your living space ã«É ɢ ÷Éè

óÉè

131 THE ME-TIME BOX

Get the lowdown on rice

97 LEFTOVERS 51 BOX CLEVER

What to do with… bread

One key ingredient, two « Âã Ô ¸ »è ¨ Û

146 OH-GO-ON-THEN Try these fruit kebabs

57 BETTER BREAKFASTS

An amazing skiing holiday in Canada is up for grabs

144 STAY CONNECTED

34 HEALTHY MADE EASY

48 VARIETIES

…a skipping rope. Basic kit for the ultimate workout

Enter for a chance to win a box of relaxing treats

132 FAST BEAUTY FIXES Quick and easy tips

Start the day right

Read Ranjit’s story, as she gets back to basics with her cardio workout routine – skipping rope, p138 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 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. 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.

Our healthy Chinese dishes will really hit the spot, p43

Get the whole family into read ing with our tips and suggestions, p108

7

FOOD All the re cip es in this issue

76 Snacks, sides & sauces Baked crispy kale 44 Charred broccoli with anchovy, lemon & chilli 17 Citrussy creamed greens 72 Creamed swede with sage 16 Egg-fried cauliflower rice 44 Harissa croutons 97 Light & creamy cider gravy 72 Quick cucumber & fennel pickle 76 Roast sweet potatoes with rosemary & lemon 72 Smashed pea bruschetta 79 Speedy piccalilli 76 Spicy tomato relish 76 Stuffed onions 72

74 Poultry Carrot, apple & chicken grain bowls 15 Chicken & houmous pitta pockets 54 Chicken noodle soup 88 Chicken puttanesca bake 92 Herby chicken Kiev 74 One-pot chicken & orzo bake 83 Rendang turkey curry 81 Spiced lentil & chicken salad 54 Sweet & sour turkey balls 44

Meat Chilli beef & bean stir-fry 44 Crispy pork lettuce cups 47

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Find loads more great recipes at tesco.com/realfood

Lamb biryani bake 89 One-pan brunch bake 58 Pork with pear & cider 70 Spiced red rice & lamb 49

Fish & seafood Fish finger sarnie 39 Fish lasagne 89 Herby breadcrumb spaghetti 97 Kale, poached egg & smoked salmon toast 58 Sicilian-style spaghetti 92 Tuna, pepper & butter bean salad 54 Tuna-stuffed courgettes 80 Tuna tacos 54

OUR RECIPES

58

146

27 67

Sweet treats Vegetarian

92 58

89

Apricot & honey vegetable tagine 27 Baked sweetcorn fritters with Mexican-style salad 84 Barbecue miso aubergine 67 Beetroot & dill pasta salad 92 Black bean & sweet potato wraps with parsnip chips 82 Frankie’s ‘late night’ breakfast 64 Frittata fingers & crudités 54 Frittata wrap 54 Houmous, avocado & yellow tomato toast 58 Italian ribollita 97 Mighty mushroom & kale frittata 37 Potato & corn chowder 14 Ratatouille lasagne 95 Roast butternut squash toast with rocket & seeds 58 Spiced broccoli fusilli 92 Sweet potato pot pie 95 Veggie noodle stir-fry 37 Veggie quesadilla bake 35

Autumn fruit kebabs 146 Banana & blackberry smoothie bowls with figs 60 Banana breakfast loaf 62 Blackberry filo tart 13 Peanut butter & banana toast 58 Pear, ricotta & honey toast 58 Plum & almond porridge 60

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, Û¨  ÔÉè»ã ÷ »» ÔÉè»ã ÷ Û¨Éè» Éɸ ã¨É É裨»÷ èÂã«» 㨠juices run clear. For tips on protecting yourself and your family when preparing raw meat and poultry, check out the Food Safety are meat- and page at tesco. com/realfood. Recipes marked use no animal products, including Û¨ ¢ Y «Ô Û Á ¸ use no milkÁ ã Û¨ ££Û  « ÷ Y «Ô Û Á ¸ use no glutencontaining ingredients. Recipes marked containing ingredients. Product ingredients are subject to change – 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 Öè »« Âèã «ã«É«Ûã t £ ã 㨠ã ô è » ãÉ ÛÔÉ ãÉ individual nutritional queries. Information is correct at the time of going to press.

9

INBOX

JOIN THE

conversation We want to hear from you – get in touch with your stories and snaps

@Tesco facebook.com/tesco instagram.com/tescofood pinterest.com/tesco youtube.com/tesco

We love to see what you’ve been making…

POST / EMAIL / TWITTER / FACEBOOK / INSTAGRAM / PINTEREST / YOUTUBE 456789

The A RT of CA LM Whate ver ’s piling on the press ure this summ er, here’s how to ke ep your cool and stay rela xe d DO LESS Fight the urge to cram your summer with activities.

Make time for lazy weekends in the book, and crafting or dressing-up garden with a good afternoons with the kids. Remember, children don’t need entertainin g with planned activities all the time – occasional moments of boredom will get them creating their own fun.

Star letter S EASY DOES IT

I found foun The Art of Calm feature (June) so he helpful – I’ve even cut it out so I can refer back to it. I was in hospital after suffering a heart attack and, unusually suffe for m me, I skipped the pages of recipes and d devoured this article. I’ve made a lilist ist from your suggestions, and it’s already alrea a helping me highlight the changes I need nee to make to keep calm. Thanks – this thi is w wonderful feature came at just the right time for me. Brenda, Cheshire

We made these ‘Every ‘Everyday ydayy easy easy’ tomato tarts from @tescofood mag.

Quick. Easy, Tasty. Perfect! @crafty_lu

118

WANDERLUST Thank you for the fabulous Thai pork lettuce cups recipe in your June magazine. It transported me back to carefree travelling days, and was just what I needed to get us out of the ‘reach for the freezer’ dinner rut. My kids even enjoyed listening to my tales of backpacking round Asia – a dinnertime triumph! Natalie, via email

BRINGING THE OUTDOORS IN / «  ã ô Âã ãÉ èÛ »»ÉÉÂÛ ¢É Á÷ daughter’s 1st birthday party: I was worried 㨠»«ãã» ÉÂ Û ôÉè» ã ÷ ãÉ «ã 㨠Á wÉè ¢ã ã« » É ¨Éô ãÉ Á ¸ ã«ÛÛè Ô Ô Éô Û :è ô Û ã¨ « » ÛÉ»èã«É c¨ ÷ »Éɸ £ ã ô ¢è ãÉ Á ¸  ÁÉ É ¢ «  »÷ ãÉÉ /ã «Â èã 㨠Éô Û É裨ã 㨠Éèã ÉÉ Û «Â  £Éã »ÉãÛ É¢ ÔÉÛ«ã«ó ÉÁÁ ÂãÛ Sarah, via email

WEEKEND BAKES / ÛÉÁ ã«Á Û Â «ã « è»ã  Éè £«Â£ Á÷ youngest daughter to do an activity that doesn’t «ÂóÉ»ó ã ¨Âɻɣ÷ èã Û¨ ÛÔÉãã ã¨ Ô « Éã ÛÔ ÷ » ¢Éèã«Û :è  ۸ «¢ Û¨ Éè» Á ¸ «ã ]¨ 㨠 ¢Éè »» É¢ 㨠«Â£ « ÂãÛ ¨ Û »¢ ã Éè »É » c Û É Â ÛÔ Âã a very happy Sunday afternoon baking. It was ÛÉ»èã »÷ »« «ÉèÛ Û¨ Û ÂÉô »Éɸ«Â£ ¢É ô ãÉ ã¨ Â öã «ÛÛè ãÉ Û ô¨ ã »Û Û¨ ÂÁ ¸ Claire, Gloucester 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 11.55pm on 30 September 2018 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 30 September 2023. 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.

10

Find all our recipes at tesco.com/realfood

¸ 㨠ÁÉÛã £ÉÉ ÷ Û »ã Á » Éô« Û ÛÉ ¨ ó »÷ @honeybourneline

Potato & goat’s cheese tart for dinner… a new recipe to me, it was really delicious! @brendathursby

Get in touch and win!

Email or write in and we’ll choose one Star Letter*, which will win a £50 giftcard**. email tesco.mag@cedarcom.co.uk write Tesco magazine, Cedar Communications, 85 Strand, London WC2R 0DW

Text to Win Text FRUBES2, your full name & postcode to 60110 by 07.10.18 texts charged at your standard rate No purchase necessary

Opens 00:01 29.08.18. Closes 23:59 07.10.18. UK 18+ only. Normal exclusions apply. 100 winners randomly drawn each win a back to school kit, consisting of an American Tourister backpack, a lunch cool bag, a drinks bottle and a ÂŁ30 F&F gift card. 1 entry per person. Text charged at standard rate. Terms and conditions at www.tesco.com/help/tesco-competitions. Promoter: Tesco Stores Ltd.

SEPTEMBER HARVEST

IN SEASON These fresh and vibrant dishes celebrate the b est of early autumn pro duce

Blackberries Part of the rose family, blackberries are at their best from late summer to early autumn, so make sure you get some before they disappear. c¨ « Û»«£¨ã»÷ Û¨ Ô óÉè Ô « Û ô »» ô«ã¨ « ¨ Á ãÛ Û ô »» Û ÛÛ ãÛ cÉ èÛ èÔ » ¢ãÉó »É »Éô » ÷ èÔ Û¨ ãÛ èÛ¨ ô«ã¨ èãã  ¸ ÉÉ» D«ö ÛÉ¢ã £É ã Û ¨ Û ô«ã¨ » ÁÉ û Ûã Û ÛÉ  ÛÔ Éó ã¨ Ô Ûã ÷ , ã » ¸ « Û Â ã¨÷Á èÂã«» ÛÉ¢ã  ÛÔ» Û¨ É¢ »Û Á« É»»ÉÔ ÉÂãÉ ã¨ ã ã ô«ã¨ Á »«Û É«ÉÂÛ ¨ÉÔÔ ¨ û »ÂèãÛ Â ã¨÷Á

• •

ÉÉ» ' Âã»÷ ÁÉó ¢ ÉÁ 㨠ã«Â  ã ÂÛ¢ ãÉ Û ó«Â£ Ô» ã 3 t¨«Ô 㨠Öè ¸ ãÉ ÛÉ¢ã Ô ¸Û &É» «Â 㨠« «Â£ Ûè£ Â «Â ÁÉ D Û¨ £ É¢ 㨠» ¸ « Û «ÂãÉ ã¨ Öè ¸ Á«öãè èÂã«» ÉÁ «Â ]ÔÉÉ into the cooled tart case and smooth ãÉ ã¨ £ Û è۫£ 㨠¸ É¢ ÛÔÉÉ ] ãã Éó 㨠Á «Â«Â£ » ¸ « Û Â £ Âã»÷ Ô ÛÛ «ÂãÉ ã¨ Öè ¸ Á«öãè 4 D »ã 㨠¨É É» ã «Â ¨ ãÔ ÉÉ¢ Éô» Éó Ô Â É¢ Û«ÁÁ «Â£ ô ã

Á ¸«Â£ Ûè 㨠Éô» É Û ã ãÉè ¨ 㨠ô ã ]ã« èÂã«» Á »ã Use a dessert spoon to drizzle Éó 㨠¨É É» ã » ó ãÉ Û ã ¢É Á«ÂÛ ' «ۨ ô«ã¨ Á«Âã » ó Û ãÉ Û ó Each serving contains Energy

Fat

429kJ 102kcal 5%

4g 5%

Saturates

Sugars

Salt

2g 9g <0.1g 10% 10% 1%

of the reference intake. See page 8.

Carbohydrate 14g Protein 4g Fibre <1g

B L AC K B E RRY F I L O TA R T Serves 10 Takes 40 mins plus cooling Cost per serve 65p Source of protein ô¨« ¨ ÛèÔÔÉ ãÛ the maintenance of muscle mass

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25g unsalted butter 20g clear honey Û¨ ãÛ ÷ É»» »É Ô Ûã ÷ (from a 250g pack) %ÈÖ â§ ººªÁ¢ 200g quark 1Ω tbsp icing sugar, seived Ω tsp ground cinnamon 350g blackberries 40g dark chocolate fresh mint leaves, to serve

1 V ¨ ã 㨠Éó  ãÉ £ Û Ÿ ¢  D »ã 㨠èãã  ¨É ÷ «Â Û è Ô Â Éó »Éô ¨ ã Ûô« »«Â£ ãÉ ÉÁ «Â èÛ¨ »É Û¨ ã ô«ã¨ Öè ã É¢ 㨠èãã Á«öãè V» «Â Ÿ Á »ÉÉÛ ÉããÉÁ ã ã ã«Â ô«ã¨ 㨠ö ÛÛ Ô Ûã ÷ ¨ £«Â£ Éó 㨠£ Y Ô ã ô«ã¨ 㨠É㨠ۨ ãÛ overlapping to cover the base and Û« Û É¢ 㨠ã«Â ] è ¨ 㨠ö ÛÛ «ÂãÉ ã¨ Û« Û ¢É Éè £ 2 V « ¸ 㨠»É Û ô«ã¨ ¢É ¸ 㨠 ¸ É 㨠Á« » Û¨ »¢ ¢É Á«ÂÛ èÂã«» «ÛÔ Â ¶èÛ㠣ɻ  > ó ãÉ For more blackberry recipes, visit tesco.com/realfood 13

Maris Piper potatoes Introduced in 1966, Maris Pipers are a great all-rounder, and account for 16% of all potatoes grown in the UK. They are a floury potato with a soft, dry texture, making them perfect for roasties, chips and mash. To keep them at their best, store potatoes in a cool, dry place out of direct sunlight.

To make potato farls, mix mashed potato, melted butter, sliced spring onion, a little baking powder and enough flour to form a dough. Shape into a disc and cut into 4 pieces; dry-fry for 5 mins each side until crisp and golden.

•

•

P O TAT O & C O RN C H O W D E R Serves 4 Takes 35 mins Cost per serve 54p Low in saturated fat Reducing consumption of saturated fat supports the maintenance of normal blood cholesterol levels 2 tbsp olive oil É«É  »÷ ¨ÉÔÔ » ÷ Ûã« ¸  »÷ ¨ÉÔÔ £ »« »Éó Û èÛ¨ ãÛÔ ÛÁɸ Ô Ô «¸ 1 Maris Piper potato (approx 250g), Ô »  « ¨«»»« Û Â Â »÷ ¨ÉÔÔ ã ÛÔ Ô» «Â Éè Á» »ÁÉ Á«»¸ Ô»èÛ öã ãÉ ã Ûã £ ã«Â  ãè »»÷ Ûô ã Ûô ã É Â drained £ ¢ Û¨ ã » ¢ Ô Û» ÷ » ó Û £ ¨«ó Û Â »÷ Û«ÔÔ ¢ Û¨ ô Á ãÉ Û ó

1 Heat the oil in a large, heavy-based saucepan over a medium heat. Add 14 For more potato recipes, visit tesco.com/realfood

the onion, celery, garlic and paprika, and cook gently for 6-7 mins until the onion is translucent. Stir in the ÔÉã ãÉ ¨«»»«  Éè  Éɸ ¢É ¢è 㨠Á«ÂÛ èÂã«» 㨠Éè has dissolved.

2 Pour over the almond milk (it should just cover the potatoes, so top up with cold water if necessary) and continue to cook over a medium heat for 15 mins or until the potato is tender. Add the corn and stir to heat through. Blitz half the soup using a handheld blender, or gently mash with a potato masher, then return the blended soup to the pan.

3 Add extra almond milk to thin the soup to your desired consistency.

Reheat gently, seasoning to taste, then sprinkle with the parsley and chives.

Serve with chunks of warmed bread.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

746kJ 179kcal 9%

8g 11%

1g 6%

6g 7%

0.4g 7%

of the reference intake. See page 8.

Carbohydrate 24g Protein 4g Fibre 4g

SEPTEMBER HARVEST

• Roasting carrots caramelises their

Carrots Carrots are a member of the parsley family, along with parsnips and celery.

They won’t actually help you to see in the dark: this was a myth circulated during the Second World War. They are, however, a source of vitamin A, which is important for healthy eyes.

•

natural sugars, resulting in a sweeter, deeper flavour. For a great dip, blitz roasted carrots with chickpeas, tahini, garlic, lemon juice, olive oil, chopped dill and ground coriander. Season, drizzle with olive oil and sprinkle with extra dill.

C A RRO T, A P P L E & CHICKEN GRAIN BOWLS Serves 4 Takes 40 mins Cost per serve £1.44 High in protein which supports the maintenance of normal bones 450ml vegetable stock (made with Ω vegetable stock cube) 150g bulgur wheat and quinoa mix 1 carrot, peeled, then shaved into ribbons 1 apple, cored and thinly sliced 245g pack ready-to-eat roast chicken Ûã »» ãÛ ã¨«Â»÷ Û»« 80g lighter Greek salad cheese, crumbled 5g fresh parsley leaves, to serve For the dressing Ω tsp ground cinnamon Ω tsp ground coriander Ω tsp paprika 10g fresh parsley, roughly chopped 1Ω tbsp olive oil 1 lemon, zested and juiced

1 Bring the stock to the boil in a large saucepan, then add the bulgur mix.

Stir, cover and reduce the heat to low.

Simmer for 15 mins until most of the liquid has been absorbed. Remove ¢ ÉÁ 㨠¨ ã «Â É Â÷ ö ÛÛ water and leave to rest for 10 mins.

2 D Âô¨«» Á ¸ 㨠Û۫£ ÷ ¢÷ 㨠£ Éè ÛÔ« Û «Â ¢ ÷«Â£ Ô Â Éó low heat for 1 min or until fragrant. ÁÔã÷ «ÂãÉ ¶ Á ¶ Â ã¨ Ô Û» ÷ É«»  » ÁÉ ¶è« ]¨ ¸ ãÉ ÉÁ «Â then pour half the dressing into the bulgur mixture and stir to combine.

3 Divide the bulgur mixture between 4 shallow bowls, then top with the carrot ribbons, apple slices, chicken  ¨ Û ã¨ Ô Û» ÷ Á «Â«Â£ dressing and the lemon zest to serve.

Each serving contains Energy

1110kJ 266kcal 13%

Fat

Saturates

12g 4g 17% 18%

Sugars

Salt

6g 7%

1.2g 20%

of the reference intake. See page 8.

Carbohydrate 18g Protein 22g Fibre 4g

For more carrot recipes, visit tesco.com/realfood 15

Swede Swede originated as a cross between the cabbage and the turnip.

Before pumpkins became widely available in Europe, swedes were traditionally carved into jack-o’lanterns to celebrate Halloween.

Try roasting cubes of swede with thyme, garlic and a pinch of smoked paprika. Blitz half with grated cheese and enough water to make a thick sauce. Toss with cooked tagliatelle and the rest of the roasted swede.

• •

C RE A M E D SW E D E W I T H S AG E Serves 4 as a side Takes 30 mins Cost per serve 34p

High in vitamin C which supports the normal function of the immune system 1 large swede (about 700g), peeled and chopped into chunks 40g butter, cubed 10-12 sage leaves, roughly chopped or kept whole

Each serving contains Energy

491kJ 118kcal 6%

Fat

Saturates

Sugars

Salt

9g 5g 9g 0.3g 13% 25% 10% 5%

of the reference intake. See page 8.

Carbohydrate 9g Protein 1g Fibre 0g

WORDS BRYONY BOWIE RECIPES GEORGINA FUGGLE PHOTOGRAPHY STUART OVENDEN FOOD STYLING AMBER DE FLORIO PROP STYLING LUIS PERAL

1 Cook the swede in a pan of simmering water for 20 mins or until very tender. Drain well,

then leave to steam-dry for a few mins.

Transfer to a food processor and pulse to a thick, textured purée. Put in a bowl and beat in 30g butter; season.

2 Meanwhile, heat the remaining butter in a small saucepan. Once hot, fry the sage leaves until crispy and the colour has changed to a dark green. Gently spoon the sage leaves and their butter over the mash to serve; season with black pepper. Delicious served with lean griddled steak and steamed greens.

16 For more swede recipes, visit tesco.com/realfood

SEPTEMBER HARVEST

Tenderstem broccoli A cross between Calabrese broccoli and Chinese kale, Tenderstem was developed in Japan in the 1990s. It is also known as broccolini.

It has a delicate flavour that is similar to asparagus, and cooks quickly.

For a speedy dinner packed with flavour, stir-fry Tenderstem broccoli, sliced pepper, prawns and mangetout.

Whisk peanut butter, soy sauce, sweet chilli sauce and lime juice; toss through the veg with cooked wholewheat noodles and sesame seeds.

• •

C H A RRE D B RO C C O L I W I T H A N C H OV Y, L E M O N & C H I L L I Serves 4 as a side Takes 20 mins Cost per serve 92p High in folate which supports the reduction of tiredness and fatigue 300g Tenderstem broccoli, halved lengthways 2 tbsp olive oil Û¨ »»ÉãÛ Â »÷ ¨ÉÔÔ 2 garlic cloves, sliced ¨«»»« Û Â Â »÷ chopped  ¨Éó÷ »» ãÛ «Â É«» «Â  roughly chopped 2 tsp lemon juice

1 Cook the broccoli in a pan of simmering water for 5 mins until just tender. Drain and transfer to a bowl of iced water to stop the cooking process.

2 Meanwhile, heat the oil in a large frying pan over a medium heat. Fry the shallots for 3-4 mins until softened and beginning to brown. Stir in the garlic, chilli and anchovies and fry for 1 min.

Drain the broccoli, add to the pan and stir-fry over a high heat for 2 mins or until the broccoli becomes crispy and starts to char. Season with the lemon juice and black pepper to serve.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

367kJ 88kcal 4%

7g 10%

1g 6%

2g 2%

0.6g 11%

of the reference intake. See page 8.

Carbohydrate 2g Protein 5g Fibre 2g

For more Tenderstem broccoli recipes, visit tesco.com/realfood 17

PROTEIN CHIA SEED & BUCKWHEAT High in Protein* High in Fibre* Suitable for Vegans

We all know that Protein is an important part of a balanced diet*, so Ryvita have created an easy way for you to enjoy more with RYVITA PROTEIN. Every crunchy slice is baked with Rye flour & Pea Protein, making them high in protein*, high in fibre* and suitable for vegans. *Protein contributes to the maintenance of muscle mass and the maintenance of normal bones as part of a balanced diet and health lifestyle. Ryvita Protein is high in protein (>20% of energy from Protein) and high in fibre (>6g of fibre per 100g).

THIS MONTH

Step into

SEPTEMBER Our pick of all the delicious things to eat, buy and tr y this month

IF YOU TRY ONE THING… …make it warm and peppery Tesco Finest Horseradish & Black Pepper Beetroot 180g, £1.50 (83p/100g). We love it in a late summer salad, thinly sliced, tossed with rocket and hazelnuts, and drizzled with a zingy dressing. Sounds good?

Find the full recipe at t tes.co/beetroot-carpaccio.

THIS MONTH

TASTE FILES SALAD LEAVES The lovely leaves in the limited-edition seasonal Tesco Finest Baby Chard Salad Mix 85g, £1.50, are great for livening up your salad.

Baby red and yellow chard has òÈçÖ ÚªÀªº Ö to beetroot: ºª â Öâ§ö Á Úºª¢§âºö Úó â

A BOOZEFREE SIP Seedlip Spice 94 70cl, £26, with its blend of all-spice, berry, cardamom, bark and citrus peel, serves up all the multi-layered botanicals of gin, but without the alcohol. Just add ice and a slice.

&Ö Á ÓÖªÁ ÚÚ pea shoots are â Á Ö Úó â Á ÖªÚÓ

LIGHTEN UP ö ÚÓªÁ § § Ú ªÚâªÁ âªò Àªº òÈçÖ º ÚÚ ªââ Ö â§ Á ⧠À âçÖ º ò Ú

On a calorie-controlled diet?

Make it easier with these great new meals – all under 300 cals.

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ASK THE EXPERT ELLI DONAJGRODZKI, FOOD EDITOR

(78p/100g)

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HEALTHY SNACKING Snack-size packs of fruit and nuts are a good way to counter that midafternoon slump. Choose from Cashew Nuts 25g, Golden Fruit & Nut Mix 25g and Mixed Nuts 25g, 50p each, or 3 for £1.20.

À À Bean Laksa B ¢ (66p/100g)

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Q A

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I’m trying to eat more seasonally, so what should I look out for this month?

You’re spoilt for choice in September with the start of a plentiful new food season.

The harvest month sees apples, plums, pears and blackberries in abundance – ã ÷ Éè » ¸ ÷ »É ã ã (p13), or stew with a little sugar and spoon over yogurt for a light, seasonal dessert. Carrots, potatoes and turnips are just some of the many vegetables at their best, ideal for roasting with fragrant fresh herbs (sage, rosemary and oregano are all in season). For more roasting ideas turn to p69.

(75p/100g) 21

NEW & EXCLUSIVE

Rolls 6 pack, 75p (13p each).

Mixed Leaf Salad 120g, £1 (84p/100g)

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City Kitchen P Paneer Butter Masala 370g, £3.70 (£1/100g)

Roast Turkey Slices 125g, £2 (£1.60/100g).

Roasted Carrot & Chickpea Dip 182g, £1.50 (82p/100g)

Dried Mango 50g, 80p (£1.60/100g)

City Kitchen Brazilian Coconut Zim Zim Chicken 380g, £3.70 (97p/100g)

LUNCHBOX READY

No Added Sugar Fruit Splash Orange 10 x 200ml, £2.20 (22p each)

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HAVE YOUR CAKE

GO NATURAL

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City C Kitchen Thai Chilli Sticky S Pork 380g, £3.70 3 (97p/100g)

THIS MONTH

WRAP IT UP Three new spicy chicken ô ÔÛ ãÉ ã ÷ ¨ »» ô«ã¨ Ûè è» Âã ¨« ¸  ԫ Ô Û Â Ôè ¨÷ Û۫£ t¨« ¨ É ô«»» be your favourite? b

Piri-Piri Chicken Wrap, £2.50 each

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Chicken Fajita Wrap, £2.50 each

Thai Green Curry Wrap, £2.50 each

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BREAKFAST CLUB &É Öè« ¸ »« «ÉèÛ ¸¢ Ûã ã ÷ Û ã㠫£ ¢ è«ã ¢ ÉÁ 㨠VÉÁ £  㠻 ¸' Ô Â ÔÔ» ÔÉã £ ŸÔ £ ó «» » ¢ ÉÁ ] Ôã Á Éó Y ¨ » Û K £ « ,É ÷ ' ¸ ]ã÷» wÉ£è ã £ Ô £ &É ÁÉ « Û ¢É ãã ¸¢ ÛãÛ ¨ ¸ Éèã Ô wÉ£è ã ó «» » in t »Û¨ ÛãÉ Û É»÷

GET OUTSIDE D ¸ 㨠ÁÉÛã É¢ 㨠» Ûã ÷Û É¢ 㨠ÛèÁÁ Ûè  ¨ ÉèãÛ« ãÉ Á« 㨠£«Â«£ É¢ èãèÁ «Â »» «ãÛ £»É ÷ hÛ ÷Éè »è óÉè ¨ Û ãÉ ó«Û«ã ¨«ÛãÉ « Û«ã Û Â Ûã» Û ô«ã¨ £»«Û¨ , «ã £ &É ÁÉ ã «»Û É 㨠¨è£ £ É¢ ÷Û Éèã ó «» » ãÉ è÷ ô«ã¨ »è óÉè ¨ Û visit tesco.com/clubcard/daysout

LOVE LOCAL

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VÉÔ ã¨ Û «Â ÷Éè £ ¢É Öè« ¸ «ã ô¨ ã ó ÷Éè « ã ÷ Öè« Á ÂãÛ Free From ¸¢ Ûã «Û è«ãÛ ö £ Ô £, ÉÁ «Â ãôÉ óÉè Û K ã ,É ÷  ¨É É» ã c¨ ÷ »ÛÉ £»èã   « ÷¢

THIS MONTH

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FREEZER PLEASERS ]ãÉ ¸ èÔ ã¨ ¢ û ô«ã¨ 㨠 ô Cook’s Ingredients £ Ô ¢ ã ¢É Ûãè ÂãÛ èÛ÷ Ô ÂãÛ É ã¨ÉÛ Éɸ«Â£ ¢É É c¨ Û £ 㠨ɫ ¢ ÉÁ ¨ Û ãÉ « ãÉÁ ãÉ Û c ÷ è۫£ 㨠Dark Speckled Lentils 400g, £1 Ô £ «ÂÛã É¢ Á«Â ¢É ¢ É»É£Â Û ô«ã¨ Classic Vegetable Base Mix 600g, £1 Ô £ Diced Tomatoes 500g, £1 Ô £ Vegetable Stock 250g, £1.50 Ô £  Chopped Thyme 50g, £1.50 £

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]Á »» Û«û Û É¢ ÷Éè ¨ÉèÛ ¨É» ¢ ó Û ¨ E ô Filtered Milk 1 pint, 59p Ûã ÷Û ¢ Û¨ ¢É ÷Û É ÉÔ Â wÉè  »ÛÉ ã ÷ ¨ »¢ Û«û Butterpak Salted Spreadable 250g, »» £ £1.50 Ô ÛÁ »» Ô ¸Û É¢ ¨ ÂÉô Û » » ã ÷ Grated Mature Cheddar  £ 150g, £1.20 Ÿ Ô «ã Û ÂÉã É»÷ « ÷ ã ÷ 㨠ÛÁ »» Û » Wild Rocket £ 60g, 89p Baby Spinach 130g, 89p ŸÔ £  ÁÉ

Prepping’s a breeze with the Go Cook Easy Press Food Chopper, £10 753-2518

Butterpak Salted Spreadable 250g Grated Mature Cheddar 150g

Wild Rocket 60g

SHARING SNACKS Vèã  ô ÛÔ«Â É ¨«ÔÛ Â «Ô ô«ã¨ ã¨ Û ¢  ô óÉè Û c¨ ÷ »» ¢ ¢ ÉÁ £»èã   « ÷ ãÉÉ »É ¸ô«Û ¢ ÉÁ » ¢ã Free From Chilli & Lime Tortillas 200g £1 Ô £, Free From Cheese & Caramelised Onion Tortilla Chips 5 x 30g, £1.80 £  Free From BBQ Sweet Potato & Red Pepper Corn Chips 5 x 30g, £1.80 £

24

tKY ] BRYONY BOWIE V,KcK'Y V,w ADRIAN LAWRENCE, GARETH MORGANS &KK ]cw>/E' LUCY O’REILLY, EMMA JANE FROST VYKV ]cw>/E' REBECCA NEWPORT, JENNY IGGLEDEN

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It’s har vest time – how b etter to embra ce the end of summer than with a fruit y, refreshing cider ?

1 Kopparberg cider has been brewed in the Swedish town of the same name since 1882.

Their new Premium Cider with » Éô & Lime 500ml, £2.20, ÉÁ «Â Û »«£¨ã É » notes with a real kick of lime. Great as an aperitif or as a long drink.

2 If traditional apple ciders aren’t your thing, try this pear cider (perry) blended with fruit and herbs. Rhubarb balances the sweetness of the pear, while the hint of mint and lemon is intriguing and refreshing.

Y ¸É »«£ Éã « »Û Y¨è > ÁÉ D«Âã 330ml, £2. è»Á Û K «£«Â » Premium Cider 500ml, £2, is a classic, lightbodied Herefordshire cider that combines

sweet vanilla and tangy ÔÔ» óÉè Û V ¢ ã on its own over ice.

4 After the autumn apple harvesting and winter maturing period, ,  ÷ Û èãèÁ 'É» * 500ml, £2, is produced, »ã  Éãã» «Â the spring with a crisp taste unique to the previous autumn’s harvest. Try it with the Beetroot & dill pasta salad on p91.

5 Made from just one variety of apple – the

6

sharp and juicy Katy – c¨ ã ¨ Û < ã÷ D «èÁ ÷ Á» has a distinctive taste that cider enthusiasts will love. Great with food that has a hint of chilli.

5

6 c¨ ÷ ¢ è«ã÷ óÉè Û of ÛÔ »» 裨ã ÷ 500ml, £2, are the product of more than 275 years of expert ]è É»¸ « Á ¸«Â£ Despite all that English heritage, it works really well with Asian food – try serving it with our Chinese feast on p43.

1

2 4

3

Prices exclude Scotland

Subject to availability. ©/®/™ Design Mars 2018

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WEEKEND COOKING

THE ULTIMATE

TAGINE Aromatic, spicy and brimming with vibrant veg â&#x20AC;&#x201C; our tagine re cip e is a real winner

27

Rice for one in 60 seconds.

Perfect.

™

Selected stores only. Subject to availability. ©/®/™ Design Mars 2018

Serving suggestion

Available at selected

stores

WEEKEND COOKING

RECIPE JOHN GREGORY-SMITH PHOTOGRAPHY GARETH MORGANS FOOD STYLING MIMA SINCLAIR PROP STYLING REBECCA NEWPORT

A P RI C O T & H O N E Y V E G E TA B L E TAG I N E Serves 6 freeze tagine only Takes 1 hr Cost per serve £1.10 Source of vitamin C which supports the normal function of the immune system

ã ÛÔ » ¨É ÷ Ω lemon, juiced 320g couscous 120g cooked green lentils, from a 390g tin, drained and rinsed 100g dried apricots, halved £ ¸ »ÁÉÂ Û ÉÔã«É » £ ÔÉÁ £  ã Û Û ÉÔã«É »

1 courgette, trimmed and cut into 5cm chunks 1 red pepper, cut into 5cm chunks 1 aubergine, trimmed and cut into 5cm chunks 1 large carrot, scrubbed and cut into 2.5cm chunks 4 tbsp olive oil É«É  »÷ ¨ÉÔÔ £ »« »Éó Û Â »÷ Û»« £ ¢ Û¨ É «  Ûã »¸Û  »÷ chopped, leaves whole ãÉÁ ãÉ Û Â »÷ ¨ÉÔÔ 2 tbsp tomato purée 2 tsp ras el hanout

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the courgette, pepper, aubergine and carrot in a large roasting tin. Add 2 tbsp oil, season and toss together. Roast for 35-40 mins until tender.

2 Meanwhile, heat 2 tbsp oil in a large saucepan over a medium heat.

Add the onion and cook, stirring occasionally, for 6-8 mins until golden.

Add the garlic and coriander stalks and cook for 10 secs until fragrant. Add the tomatoes, tomato purée, ras el hanout, honey and lemon juice. Season, then stir in 200ml boiling water. Simmer for

10-12 mins, stirring occasionally, until the tomatoes break down into a thick sauce.

3 Cook the couscous to pack «ÂÛã è ã«ÉÂÛ è with a fork.

4 Add the roasted veg, lentils and apricots to the sauce. Pour in 75ml boiled water; mix well. Reduce the heat to low, cover and cook, stirring occasionally, for 10 mins to allow the óÉè Û ãÉ ó »ÉÔ 5 Divide the couscous between 6 bowls. Top with the tagine and garnish with the coriander leaves, almonds and pomegranate seeds (if using).

Each serving contains Energy

2317kJ 548kcal 27%

Fat

Saturates

Sugars

Salt

14g 2g 23g 0.7g 20% 11% 26% 12%

of the reference intake. See page 8.

Carbohydrate 93g Protein 15g Fibre 8g

GLUTENFREE SWAP Serve with quinoa or rice instead of couscous.

29

Back to HEALTH BASICS Eating healthily do esn’t ne e d to b e confusing, and do esn’t have to cost a for tune either. Learn how to eat b etter – and save money – with our tips and tricks

A

t its most basic, healthy food is simple, delicious and easy to prepare.

However, the huge volume of information about what ‘healthy’ means can make identifying what is good for you – and separating the fad from the truth – feel overwhelming.

From quinoa to goji berries, the list of expensive ‘superfoods’ is seemingly endless, and ever-growing, but really there’s no such thing –

30

the EU banned the word ‘superfood’ on food and drink packaging in 2007 (unless the product’s health claims could be proved). Despite this, headlines still proclaim ‘the new superfood’, and there are more than 3m posts on Instagram tagged with #superfood.

With so many of us seeking to carve out a healthy lifestyle that works for us, and in the middle of confusing (and often É « ã«Â£ Á ÛÛ £ Û Éèã

health, expensive ingredients can seem like the only choice.

But the happy truth is that all food types have a place in a healthy, balanced diet. There are much cheaper, familiar ingredients out there with £ ã ¨ »ã¨  ãÛ Â many of them may already be in your kitchen. We’re here to separate the truth from the ã«É  ãÉ ¨ »Ô ÷Éè £ ã ¸ to health basics without breaking the bank.

EATING WELL

*The percentages correspond to the reference intake for an average woman undertaking an average amount of exercise; visit foodlabel.org.uk/label/gda_values.aspx for more information. RIs differ for men and children. **According to NHS Choice’s 20 tips to eat well for less.

HOW TO GET YOUR 5-A-DAY Getting enough fruit and veg is easier than it sounds. These are all 1 of your 5-a-day: 80g fresh, tinned or frozen fruit or veg – two plums, one banana or half a grapefruit, for example. If you go for tinned fruit, avoid those in syrup.

You can also mix and match the portion sizes: 40g apple and 40g orange would still count as one portion together.

30g dried fruit – about one heaped tablespoon of raisins.

80g or three heaped tablespoons of pulses such as baked beans or chickpeas.

150ml fruit juice or smoothie.

Be aware that pulses, fruit juices and smoothies can only contribute one portion per day, however much you eat or drink.

STORECUPBOARD FLAVOUR BOOSTERS Add flavour to food without the calories – or extra expense – with these smart ideas Cinnamon Ditch the sugar and flavour coffee and porridge with a pinch of cinnamon.

Lemon juice Pep up grilled seafood or steamed veg with lemon juice and black pepper.

Capers Reduce fat by swapping bacon in a tomatobased pasta sauce for capers, to add a slightly sour, salty flavour.

Fresh herbs These perk up any soup or salad – stir in soft herbs right at the end of cooking for maximum flavour.

Smoked paprika This will give a rich and smoky depth to dishes without the fat of adding chorizo.

Quick pickles It’s easy to pile your plate high with veg then ruin all your good work by drizzling it in fatty mayonnaise or sugary ketchup. Homemade pickles are a great alternative – try our recipes on p76.

1 2 3

4 5

6

HOW TO DECODE NUTRITION LABELS The reference intake (RI) labels on our recipes show how they contribute to your daily allowance of calories, fat, saturates, sugar and salt. Here’s how they work: Calories (kcal) per serving Percentage of the RI per serving*. Aim to stay below 100% each day

Each serving contains 2510kJ 600kcal 30%

21g 6g 18g 0.6g 30% 30% 20% 10%

Amounts per serving

of the reference intake.

Carbohydrate 10g Protein 10g Fibre 1g

What do the colours mean?

The red, amber and green colours show at a glance whether a product is high, medium or low for fat, saturates, sugars or salt. They’re based on the amounts per 100g, not per serving like the numbers,

unless they exceed a set limit per portion. A red traffic light doesn’t always mean a dish is ‘unhealthy’ (fruit can sometimes make a dish red for sugar, for example) – you just need to look for balance across your diet.

HOW TO EAT HEALTHILY ON A BUDGET

cooking time, but can be more than double the price of dried rice.

Where possible, try to balance cost vs convenience. Find quick and easy family recipes on p80.

In a 2017 YouGov survey, 68% of UK adults said healthy food and drink was more expensive, but there are loads of ways to eat well on a budget…

BRING ON THE VEG Vegetables, pulses and grains are cheaper than meat and fish, so try balancing them – you can swap some of the mince in a Bolognese for lentils, for example.

STOCK UP YOUR FREEZER Frozen fruit and veg have all the nutritional value of fresh, count towards your 5-a-day, and can be much cheaper. Just avoid any with added sugar or salt.

COOK FROM SCRATCH Ready meals are often more expensive than homemade meals, and some can contain more sugar, salt and fat than you would expect. Microwave rice may cut

MANAGE YOUR MEALS Planning meals, only buying what you need and freezing leftovers could save you an average of £60 a month**. Take a look at our batch cooking recipes on p86 for some ideas.

SWAP IT It sounds obvious, but simple swaps can make all the difference to your diet. Try turkey breast mince in lasagne, chilli and Bolognese for a lowerfat version, and swap the soured cream in fajitas for a dollop of low-fat Greek-style yogurt.

31

EATING WELL

2

DAIRY such as cheese, yogurt,

everyday heroes

3

Source of calcium which supports the maintenance of normal bones and muscle function

1

BERRIES such as raspberries,

strawberries, cherries, blackberries and blackcurrants

Older children and adults should consider lower-fat dairy products.

Always check the label for the sugar content, which can be higher in flavoured products.

Source of vitamin C which supports the normal function of the immune system

Eat raw and preferably in season for the best flavour and to retain nutrients. Or choose frozen berries.

PLAIN NUTS such as cashews,

5

almonds and pistachios

Source of protein which supports

the maintenance of muscle mass

OILY FISH such as salmon, mackerel and sardines

Source of omega-3 fatty acids

which help regulate blood pressure

Choose unsalted and unflavoured nuts for the most nutritious option.

Nuts can be high in fat so stick to recommended portion sizes.

4

EGGS

Source of protein which supports the maintenance of normal bones

The NHS recommends we eat two portions (about 130g each) of fish per week, including one of oily fish. Grill or roast rather than frying to avoid adding fat. Pair with tomato sauces instead of fattier creamy ones.

While they will contribute some fat and saturated fat, eggs are a source of vitamins and protein that can easily be eaten as part of a healthy diet.

Poach for a fat-free cooking method.

6

WHOLEGRAINS such as

brown rice, pasta and bread

8

PULSES such as kidney, pinto

Source of fibre which helps food

move through the digestive system effectively

There are lots of easy ways to get more fibre: choose bread that is made with wholemeal wheat flour, and pasta that’s made with durum wholewheat semolina. Leaving the skins on potatoes will help too.

32

and haricot beans, and brown and green lentils

7

LEAFY GREENS such as spinach broccoli, kale and watercress

Source of beta-carotene converted

to vitamin A in the body, which helps the maintenance of normal vision Steam greens or eat them raw to retain their flavour. Don’t bin the stalks and leaves of broccoli or beetroot – they’re perfectly edible.

Source of iron which supports normal oxygen transport in the body

As well as iron, pulses are also often sources of protein, and the examples above are all sources of potassium too, so they’re a good option for vegetarians and vegans.

WORDS BRYONY BOWIE, ELLI DONAJGRODZKI PHOTOGRAPHY DAN JONES FOOD STYLING JOY SKIPPER PROP STYLING LUIS PERAL

If you’re looking for a health kick, look no fur ther than your kitchen.

Here are some brilliant ever yday ingre dients that can contribute to a healthy diet

fromage frais

2 of your 5-a-day.

Zero hassle.

Selected stores. Subject to availability.

Photography shows serving suggestion. ©/®/™ Design Mars 2018

Available at selected

stores

Healthy made

easy Jamie O liver joins forces with Tesco to help make cooking delicious, healthier, af fordable meals from scratch that little bit easier

QA +

with Jamie

What’s the aim of the partnership?

Cooking from scratch is the best way to look after your health, and I want to help make that as easy as possible by giving you lots of delicious, inspirational recipes, tips and helpful little swaps that won’t break the bank. Together, we want to empower Tesco customers to eat better food, and promote real change in the eating habits of the nation. It’s about embracing beautiful fresh produce to ensure we get maximum goodness in every meal. We want to help you feed your family with good, wholesome meals, so you know exactly what’s in the food that you’re eating. I don’t think anyone would argue with that.

What does ‘health’ mean to you?

On the food front, my philosophy is to get it right most of the time. It’s all about balance: I tend to eat well Monday to Thursday, then it’s all a bit more relaxed at the weekend.

34

For me, vegetables and fruit should be at the heart of a healthy « ã 㨠 «ã Û ¶èÛã Éèã ã« ¸«Â£ É a few extras like understanding portion sizes, drinking plenty of water, getting a good night’s sleep and a bit of exercise. Ultimately, food is there to be appreciated, shared and enjoyed. Healthy, nourishing food should be colourful, delicious and, most importantly, fun.

Do you think cost and time are barriers to cooking from scratch?

Time and money can seem like big barriers, but I promise you,

‘Healthy food should be colourful, delicious and, most importantly, fun’ cooking healthy food can be É » Öè« ¸ Â Áè ¨ tastier than you might think. There are also more subtle challenges, like how many ingredients you need for a recipe. That’s why writing 5 Ingredients was such a revelation – everything just clicked, and it was amazing to see how many people loved being able to

pick up a handful of ingredients and smash it in the kitchen without having to spend a fortune!

What are some healthy, easy ways ãÉ óÉè ãÉ ¢ÉÉ Instead of adding extra salt or fat, èÛ ÛÔ« Û Â ÛÖè û É¢ » ÁÉ ãÉ óÉè ¢ÉÉ / »«¸ ãÉ èÛ Á÷ ¢ û »«¸ óÉè »« ÷ ¢ û »«ãã» óÉè ÉÁ Û É¢ »«ãû herbs, chilli or stock in ice cube trays. It’s a really handy way to cut food waste, and also means you  ÉÔ «Â  «ÂÛã Âã ¨«ã É¢ óÉè ô«ã¨Éèã è۫£ 㨠è¨ »ã¨÷ Ûãè t¨ ã «ó Û ÷Éè ¨ »ã¨ Á«ÛÛ«É Tackling childhood obesity is my major focus for the next 12 years.

We know it’s a big challenge, but there are some exciting ideas developing about how to make our whole environment healthier – like stopping advertising junk food to kids, introducing price promotions for healthy ingredients (not just unhealthy food), and giving schools support to teach kids what healthy looks like. It’s going to be an interesting time, but I’m up for the challenge!

JAMIE OLIVER

VEGGIE QUESADILL A BAKE If you’re a fan of quesadillas, you’re £É«Â£ ãÉ »Éó ã¨«Û / ó ã ¸ Â ã¨«Â£Û ãÉ ã¨ Â öã » ó » ô«ã¨ ã¨«Û óÉè Ô ¸ ãÉô É¢ ó ££« £ÉÉ Â ÛÛ £ ã «Â Serves 4 Takes 45 mins Cost per serve £1.17 Source of protein which supports the maintenance of muscle mass 3 mixed peppers 3 red onions É»«ó É«» 1 tsp smoked paprika 400g tin kidney beans ã ÛÔ ¨Éã ¨«»»« Û è Ô»èÛ öã ãÉ Û ó £ è ¢ ã ¨ 4 wholegrain or multigrain tortillas £ ã«Â Ûô ã É Â »«Á Û 15g fresh coriander

Ô ÔÔ Û Â Ô »   »÷ Û»« 㨠onions, reserving half an onion for later, 㨠 Ի É ¸«Â£ ã ÷ 2 Drizzle over Ω tbsp olive oil, season with Ω tsp paprika and a pinch of salt and pepper, then toss to coat. Roast for 15 mins or until caramelised.

3 Drain the beans, add the remaining paprika and the chilli sauce, then mash to a paste.

4 Brush a 20cm springform cake tin with oil, then grate a little of the Cheddar onto the base and sides.

5 Line the tin with a tortilla, turning up the edges, then spread over 1 tbsp of the beans, top with º of the peppers and onions, then grate over a little more ¨ Y Ô ã 㨠» ÷ Û ô«ã¨ 㨠Á «Â«Â£ «Â£ « ÂãÛ Â«Û¨«Â£ ô«ã¨ cheese. Bake for 15 mins or until golden, 㨠 » ã Ûã  ô¨«» ÷Éè Á ¸ ã¨ Û »Û 6 «Â 㨠Ûô ã É Â Â »÷ £ ã Éó the zest from 1 lime and squeeze in the ¶è« 㨠  »÷ ¨ÉÔ Â

the reserved onion. Chop the coriander (stalks and all) and add most of it to the bowl, then season to taste. Ƈ Slice the bake into wedges; dollop salsa over each portion. Sprinkle with the remaining coriander, add a dash of chilli sauce and serve with lime wedges.

Each serving contains Energy

1665kJ 398kcal 20%

Fat

Saturates

Sugars

Salt

10.3g 4.2g 16.9g 1.0g 15% 21% 19% 17%

of the reference intake. See page 8.

Carbohydrate 57.1g Protein 19g Fibre 10.3g

Prices correct at the time of going to press

1 Preheat the oven to gas 4, 180°C, fan 160°C. Deseed and slice the

FOUR FAMILY MEALS FOR UNDER £25!

Turn over for more.

35

HEALTHY SWAP OK, so bacon in a frittata is a classic, but the mushrooms give such a gorgeous, meaty texture – trust me, you won’t miss the meat!

36

JAMIE OLIVER

M I G H T Y M U S H RO O M & K A L E F RI T TATA My frittata makes mushrooms the star of the dish as they have loads É¢ óÉè ô«ã¨ »« «ÉèÛ»÷ Á ã÷ ã öãè / ó Ô « 㨠Á ô«ã¨ »«ãã» ¨ Û £ »«  «ÛÔ÷ ¸ » ¢É èã«¢è» Û«ÁÔ» «Û¨ ¨ ÔÔ÷ ÷Û Serves 4 Takes 30 mins Cost per serve £1.59 ]Éè É¢ folate which supports the reduction of tiredness and fatigue £ Á«ö ÁèÛ¨ ÉÉÁÛ £ è »÷ ¸ » olive oil ÛÔ «Â£ É«ÉÂÛ £ Éãã £ ¨ Û £ è ¢ ã ¨ £ »« »Éó Û Ÿ» £ ¢ £ ££Û 2 beef tomatoes öã ó« £«Â É»«ó É«» £ ¢ Û¨ Û«»

1 Preheat the oven to gas 6, 200°C, fan 180°C. Slice or tear the mushrooms into a 26cm nonstick ovenproof frying pan and dry-fry on a medium heat for 5 mins or until slightly charred, then remove to a plate – you may need to work in batches.

2 Put the kale in a bowl, drizzle over Ω tbsp olive oil and add a small pinch of salt. Toss together, then give the leaves a scrunch with your hands.

3 c «Á   »÷ Û»« 㨠ÛÔ «Â£ É«ÉÂÛ then tip into the bowl with the cottage cheese. Finely grate in the Cheddar, season with pepper and mix well.

4 Finely slice the garlic, add to the pan with Ω tbsp olive oil and cook for 2 mins or until golden. Add the mushrooms and season.

5 Lightly beat the eggs, then pour into the pan, moving the egg around with a spatula for 1 min before allowing it to settle. Arrange the kale over the top, pushing it into the egg a little. Dollop over spoons of the cheese mixture, then transfer to the oven for 10 mins or until golden and nicely set.

6 Slice the tomatoes and arrange on a plate. Drizzle with the extra-virgin olive oil, season to taste and pick over the basil leaves.

7 Loosen the edges of the frittata with a spatula, then slide onto a board. Serve in wedges with the fresh tomato salad.

Each serving contains Energy

Fat

1159kJ 277kcal 19.2g 14% 27%

Saturates

Sugars

Salt

5.7g 3.8g 1.6g 29% 4% 27%

of the reference intake. See page 8.

Carbohydrate 4.7g Protein 21.8g Fibre 1.5g

V E G G I E N O O D L E S T I R- F RY wÉè »» ôÉ ô¨÷ ÷Éè ó É㨠ô«ã¨ ã ¸ ô ÷ ÂÉÉ » Û ô¨  Á ¸«Â£ ÷Éè Éô «Û ÛÉ Û÷  »« «ÉèÛ / ó Û«ÁÔ»÷ 㨠Éô ãÉ£ 㨠»É É¢ ã Ûã÷ ¢ Û¨ «Â£ « ÂãÛ Â ãÉÔÔ «ã »» É ô«ã¨  öã ÛÔ « » ¢ « ££ ¶É÷ Serves 4 Takes 30 mins Cost per serve £1.56 ]Éè É¢ Ô Éã «Â which supports the maintenance of normal bones

£ ô¨É» ô¨ ã ÂÉÉ » Û Á Ô« É¢ £«Â£ ¢ Û¨ ¨«»»« Û è ¨ É¢ ÛÔ «Â£ É«ÉÂÛ £ »« »Éó Û ã ÛÔ »Éô Û »ã ÛÉ÷ Û è 3 limes £ ÁèÛ¨ ÉÉÁÛ » £ Éã ¨ É¢ É É»« £ Ûè£ ÛÂ Ô Ô Û £ èÂÛ »ã Û¨ ô ÂèãÛ ó £ ã » É«» » £ ¢ £ ££Û ¨Éã ¨«»»« Û è ÉÔã«É » 1 Cook the noodles in a pan of boiling salted water according to the packet instructions, then drain and refresh under cold running water.

2 V »   »÷ ¨ÉÔ ã¨ £«Â£   »÷ ¨ÉÔ É ɢ 㨠¨«»»« Û Û «¢ ÷Éè »«¸ c «Á   »÷ Û»« 㨠spring onions, reserving the green ãÉÔÛ V »   »÷ Û»« 㨠£ »« 3 Mix the ginger and chopped chilli with the soy sauce, then grate in the zest of 1 lime and squeeze in the juice.

4 Tear the mushrooms, scrub and shred the carrot, and chop the broccoli into ÛÁ »» É ãÛ ]»« 㨠Ûè£ Û ÔÛ «Â half lengthways at an angle.

5 Place a large frying pan or wok on a high heat, throw in the cashews and

toast for 2 mins or until golden, then tip into a pestle and mortar and bash èÂã«»  6 Place the pan back on the heat, add the mushrooms and dry-fry for 3 mins.

Drizzle in 1 tsp oil, add the garlic and spring onions, then stir-fry for 1 min or until lightly golden.

7 Add the remaining prepped vegetables and toss over the heat for 2 mins or until slightly softened but still with a bit of bite.

8 Pour over the soy sauce mixture, then add the noodles and toss together for 1-2 mins or until piping hot. Scatter over half the cashews and toss again.

9 Place another frying pan over a medium-high heat. Finely slice the remaining chillies and scatter into the pan with 1 tsp oil. After 1 min, add the remaining nuts and crack the eggs on top. Fry for 2-3 mins or until cooked to your liking. Finely grate over the zest of another lime.

10 Serve the noodles in bowls and top each with a fried egg, the reserved spring onion tops and some hot chilli sauce, if you like. Cut the remaining lime into wedges for squeezing over.

Each serving contains Energy

2113kJ 505kcal 25%

Fat

Saturates

Sugars

Salt

14.6g 3.3g 7.4g 1.6g 21% 17% 8% 27%

of the reference intake. See page 8.

Carbohydrate 67.1g Protein 25.3g Fibre 5.7g

JAMIE’S TIP The beauty of this recipe is that it can be chopped and changed to make the most of any leftovers you have in the fridge.

37

HEALTHY SWAP Ve g g i e n o o d l e stir-fr y re c i p e o n p 37

38

Beat the takeaway and make your own Asian-inspired dish using nutritious wholewheat rather than regular noodles.

JAMIE OLIVER

F I S H F I N G E R S A RN I E I’ve given this classic a makeover by choosing salmon to boost your intake of omega-3, plus it has a wholemeal crumb and is baked instead of fried. ]ãè «ÂãÉ « ãã ô«ã¨ Ô Û Â crunchy slaw, it’s a real winner!

Serves 4 Takes 30 mins Cost per serve £1.80 Source of vitamin B1 which supports the normal function of the heart

RECIPES JAMIE OLIVER RECIPE PHOTOGRAPHY JAMIE OLIVER ENTERPRISES LIMITED, BY ELLA MILLER PORTRAIT PHOTOGRAPHY JAMIE OLIVER ENTERPRISES LIMITED, BY SAM ROBINSON

600g sweet potatoes olive oil Û »ÁÉ »» ãÛ ¢ ÉÁ ÛèÛã «Â » ÛÉè 1 lemon ã ÛÔ ô¨É» Á » Éè ¢É èÛã«Â£ º white cabbage 4 large carrots 2 eating apples 1 tbsp hot chilli sauce 3 tbsp fat-free natural yogurt 200g frozen peas 1 ciabatta loaf

Û

1 Preheat the oven to gas 4, 180°C, fan 160°C. Cut the potatoes into thin wedges. Place on a baking tray, drizzle over 1 tbsp olive oil and season lightly.

Bake for 30 mins or until golden and cooked through, turning halfway.

2 ]»« 㨠»» ãÛ «Â ¨ »¢ » £ã¨ô ÷Û grate over the lemon zest and squeeze Éó ¨ »¢ 㨠¶è« èÛã ô«ã¨ 㨠Éè then season lightly.

3 Grate the cabbage, carrots and apples, squeeze over the remaining lemon juice, then mix with Ω tbsp chilli sauce and the yogurt.

4 Cook the peas in boiling water for 3 mins, then drain, mash and season.

Warm the ciabatta loaf in the oven for 5 mins.

5 Place the salmon in a large nonstick frying pan over a medium heat. Cook for 6-8 mins or until just cooked through.

6 Slice the bread open and spread over the peas. Pile on some slaw and top with the salmon. Add extra chilli sauce (if you like), pop the lid on and slice into 4. Serve with the remaining slaw and the wedges.

Each serving contains Energy

2565kJ 613kcal 31%

Fat

Saturates

Sugars

Salt

14.5g 2.6g 26.8g 1.7g 21% 13% 30% 28%

of the reference intake. See page 8.

Carbohydrate 98.8g Protein 28.1g Fibre 10.3g

HEALTHY SWAP Using fat-free yogurt in your slaw will keep the same creamy mayo vibe, but it’s lighter, fresher and better for you.

Give it a go!

39

k e e p a e k Ta

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! n ig s e d k c a p w e n at our Same ingredients, same taste.

Important notice: Breast feeding is best for your baby. Follow-on milk should only be used as part of a mixed diet and not as a breastmilk substitute before 6 months.

Use on the advice of your healthcare professional. *With iron to support normal cognitive development.

Fo

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Nourish their * happiness

COOKING FOR KIDS

...TOMATOES ]Öè »  ÉÂ Û Â£

¨÷ è Ûã«Â£ ãÉÁ ãÉ Û É Ôèãã«Â£ ¢É »«ãã» Éɸ 㨠Á Éô ÛÉ ¸« Û ã èÛ ãÉ ã¨ óÉè Ûã

1

cÉ ã«»» Ô«ûû Û Top tortilla wraps with a spoonful of your favourite tomato pasta sauce, then add lighter mozzarella and any sliced veg your kids like. Bake in a hot oven until the cheese has melted and the tortilla edges are golden.

WORDS ELLI DONAJGRODZKI AND ISOBEL KING PHOTOGRAPHY GARETH MORGANS PROP STYLING JENNY IGGLEDEN

2

...BROCCOLI

]ãè ãÉÁ ãÉ Û Scoop out beef tomatoes and »» ô«ã¨ É»É£Â Û sauce (using the ãÉÁ ãÉ Û¨ «Â 㨠sauce). Bake until soft and piping hot. Serve with salad and rice.

Û «Û ÔÔ »«Â£  ¢è Ի ÷ ã«Â£ Á«Â« ã Û ÉÂ É É 㨠ۨ Ô É¢ É É»« ãÉ £ ã ¸«

...SPINACH ]»«Á÷ ÛÔ«Â ¨  Ôèã É ¸« Û Â è»ãÛ »«¸ c ÷ Ô « «Â£ «ã ô«ã¨ ã öãè Û ã¨ ÷ »«¸  ¢ Á«»« ô«ã¨ É »«ãû «ã «ÂãÉ Û è 㨠÷ »»  ó ¸ÂÉô

1

With eggs: Stir baby spinach leaves through scrambled eggs until wilted, or add to beaten eggs with chopped ham and fry until set for a green eggs and ham omelette.

2

Spinach pesto: Blitz garlic, pine nuts, baby spinach and chopped basil in a food processor until smooth. Blitz again, adding lemon juice, then slowly pour in olive oil.

Stir through vegetarian hard cheese and half-fat crème fraîche, then toss with cooked wholewheat pasta.

FREE FRUIT FOR KIDS… …in hundreds of stores nationwide.

See in store for details.

-fat Houmous ‘forest’: Top reduced broccoli med stea of es’ ‘tre with s houmou £ «ÔÔ« Û ¢É É ãÛ Â ÛÔ £èÛ ÛÔ

1

onions, Green toad-in-the-hole: Roast until ages saus -fat ced redu and peppers li, cco bro d golden. Stir in peas and choppe n ove hot a in e then pour over batter. Bak  £É» Â Â ã¨ Û èÛ £ Û èÂã«» Ôè ugh. thro are cooked

2

…COURGETTES ¨«»    Éè £ ãã Éɸ É «ãÛ Éô ãÉÉ «ãã c ÷ £ ã«Â£ «ã  «Â£ ãÉ Ô Ûã Û è Û Û óÉè ÷ ¸ Û Â Ûã ôÛ

1

¨ Û÷ Áè ÂÛ Mix 1 small grated courgette, 100g grated low-fat Cheddar, £ Û »¢ «Û«Â£ Éè Á» É»«ó É«» Á» milk and 1 egg in a bowl. Divide between Áè Â Û Û Â ¸ ¢É Á«ÂÛ èÂã«» golden and piping hot.

2

Green mac ’n’ cheese: Boost your favourite macaroni cheese recipe – stir grated courgette and blanched peas through the pasta and sauce before baking.

...CARROTS ÉãÛ Ûô ã ô¨« ¨ Á ÂÛ ¸« Û ÁÉ »«¸ »÷ ãÉ ã 㨠Á V» ÷ èÔ ã¨ «  ãè » Ûô ã ÛÛ ô«ã¨ ã¨ Û « Û Éã ¢ « Û Peel and slice carrots into ‘fries’, drizzle with olive oil and a little honey, then bake in a hot oven for 20 mins, turning halfway, until tender and golden.

1

Éã «Ô Boil, roast or steam carrots until very soft. Blitz with cannellini beans, garlic, tahini and lemon juice, then serve with homemade pitta chips or veg crudités.

2

41

COF F E E B AG S GROUND COFFEE MADE EASY

Just add water

‘Winner Coffee Category. Survey 10,637 people by Kantar TNS’

WEEKEND COOKING

night Get your friends round and tuck into these healthy versions of your favourite Chinese takeaway dishes

GET AHEAD The meatballs can be shaped up to 24 hours ahead. The sauce can be made in the morning, then reheated to serve.

43

EG G - F RI E D C AU L I F LO W E R RI C E Serves 6 Takes 15 mins Cost per serve 76p

Source of vitamin C which supports the normal function of the immune system 1 tbsp sesame oil 100g bunch spring onions, whites and £ ÂÛ Û Ô ã   »÷ Û»« £ »« »Éó Û ã¨«Â»÷ Û»« 250g jasmine rice, cooked to pack instructions ö £ Ô ¸Û 軫 Éô ÉèÛ ÉèÛ 200g frozen peas 3 large eggs ã ÛÔ è Û »ã ÛÉ÷ Û è

1 Heat the oil in a frying pan over a low heat. Fry the spring onion whites and garlic for 8 mins or until soft but not É»Éè Vèã 㨠« 軫 Éô couscous and frozen peas into a separate deep wok or frying pan with 2 tbsp water. Fry over a low-medium heat for 5 mins, stirring often until the 軫 Éô «Û Éɸ  㨠« heated. Add a little water if necessary.

2 Crack the eggs into the pan with the spring onion whites and garlic and stir-fry for 1 min over a low-medium heat until the eggs begin to scramble.

Stir into the rice with most of the spring onion greens and soy sauce.

Fry for 1 min, season and serve topped with the remaining spring onion.

2 x 432g tins pineapple slices in juice, rings quartered, 100ml juice reserved 350g passata 1 tbsp sweet chilli sauce (optional) 1 onion, cut into 2cm chunks 2 large carrots, cut into thick slices 2 peppers, cut into 2cm chunks

2 D«ö 㨠ó ÛÔ« Ûè£ Â Û Û Á seeds and sprinkle over the kale, then roast for 7 mins. Toss well, then roast for 5 mins until crispy.

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the mince, half the ginger, the cinnamon and most of the chives in a large bowl. Mix with your hands, then shape into 18 balls. Space out on a baking tray; drizzle with 1 tbsp oil, ensuring they are evenly coated.

2 Put the garlic and the remaining £«Â£ «Â ¶è£  Á«ö «Â ã¨ É Â Éè and 1-2 tbsp vinegar to make a smooth paste. Slowly stir in the remaining vinegar, the pineapple juice, 75ml water, the passata and chilli sauce, if using (you should have about 800ml sauce). Season.

3 Bake the meatballs on the top shelf for 20 mins until golden. Meanwhile, heat the remaining oil in a large, deep frying pan over a medium heat. Fry the onions, stirring, for 8 mins until starting to soften. Add the carrots and peppers and fry for 5 mins. Stir the passata sauce into the veg with 350ml water and bring to a simmer. Bubble for 10 mins until the carrots are just tender, then add the meatballs and pineapple.

Simmer for 5 mins until the meatballs are cooked through. Scatter with the remaining chives to serve.

of the reference intake. See page 8.

Carbohydrate 3g Protein 3g Fibre 0g

Each serving contains

Each serving contains Energy

Fat

Saturates

Sugars

Salt

1173kJ 277kcal 14%

7g 10%

2g 8%

6g 7%

0.8g 13%

of the reference intake. See page 8.

Carbohydrate 45g Protein 12g Fibre 4g

SW E E T & S O U R T U RK E Y B A L L S Serves 6 Takes 55 mins Cost per serve £1.95 High in protein which supports the maintenance of normal bones £ ãè ¸ ÷ Ûã Á«Â 10cm piece ginger, peeled and grated 1 tsp ground cinnamon £ Ô ¸ ¢ Û¨ ¨«ó Û Â »÷ Û«ÔÔ ã ÛÔ Ûè Éô É«» 3 garlic cloves, crushed ã ÛÔ É Â Éè 6 tbsp rice wine vinegar 44

Energy

Fat

Saturates

Sugars

Salt

1384kJ 328kcal 16%

6g 9%

1g 6%

7g 8%

0.9g 15%

of the reference intake. See page 8.

Carbohydrate 35g Protein 34g Fibre 5g

B A K E D C RI S P Y K A L E Serves 6 Takes 15 mins Cost per serve 36p High in folate which supports the reduction of tiredness and fatigue 400g kale ã ÛÔ Ûè Éô É«» ãÛÔ ¨«Â Û ó ÛÔ« 1 tbsp light brown soft sugar 1 tbsp sesame seeds

1 Preheat the oven to gas 6, 200°C, fan 180°C. Spread the kale on 2 baking trays and drizzle with the oil. Scrunch it with your hands to distribute the oil.

For more great fakeaway recipes, visit tesco.com/realfood

Each serving contains Energy

Fat

Saturates

Sugars

Salt

249kJ 60kcal 3%

4g 6%

1g 3%

3g 3%

0.1g 1%

C H I L L I B E E F & B E A N S T I R- F RY Serves 6 Takes 40 mins Cost per serve £1.55

Source of vitamin B3 which supports the normal function of the nervous system 50g Lee Kum Kee chilli-garlic sauce É«ÉÂÛ É裨»÷ ¨ÉÔÔ ã¨«Â»÷ Û»« 3 garlic cloves 4 tbsp tomato purée ã ÛÔ Ûè Éô É«» 750g pack lean beef mince 220g pack green beans, trimmed £Û ¨ ã » ¸  Ûã« ¢ ÷ Û è 400g tin black beans, drained 225g tin water chestnuts, drained

1 Put the chilli-garlic sauce, chopped onion, garlic and tomato purée in a food processor with 200ml water and blitz to a smooth paste.

2 Heat the oil in a large nonstick frying pan over a medium heat and fry the mince and sliced onion for 5-8 mins until the mince is browned. You may  «ã Û« ãÉ É ã¨«Û «Â ã ¨ Û 3 Stir in the chilli paste. Simmer over a low heat, stirring, for 10-15 mins until the mince is cooked through.

Meanwhile, boil the green beans for 2-3 mins. Drain and set aside.

4 Add the black bean sauce and black beans to the beef, increase the heat to high and fry for another 5 mins until the sauce is reduced and glazes the beef and beans. Stir in the green beans and water chestnuts and cook for 1-2 mins more to heat through.

Each serving contains Energy

1183kJ 282kcal 14%

Fat

Saturates

8g 3g 12% 15%

Sugars

Salt

8g 9%

1.7g 28%

of the reference intake. See page 8.

Carbohydrate 18g Protein 32g Fibre 6g

WEEKEND COOKING

Egg-fried cauliflower rice

Chilli beef & b ean stir-fr y

45

Sweet & sour t u r ke y b a l l s

HEALTHY SWAPS

Y

Weâ&#x20AC;&#x2122;ve used lean turkey mince instead of pork in the meatballs to cut down on fat.

/V ] SARAH COOK PHOTOGRAPHY DAN JONES &KK ]cw>/E' BIANCA NICE VYKV ]cw>/E' AGATHE GITS

re c i p e o n p 4 4

B a ke d c r is p y k a l e re c i p e o n p 4 4 46

WEEKEND COOKING

C RI S P Y P O RK L E T T U C E C U P S Serves 6 Takes 20 mins plus marinating Cost per serve 99p High in vitamin B1 which supports the normal function of the heart £ ÔÉ ¸ »» ã ¢ ã  ۫ ô ã «ÁÁ ÛÔ «Â£ É«ÉÂÛ Â »÷ Û»« ã ÛÔ Û Û Á Û Û ãÉ Ûã >«ãã» ' Á » ããè Û » ó Û Û Ô ã è èÁ èã «ÂãÉ Á ã ¨Ûã« ¸Û £ ¨É«Û«Â «Ôԫ£ Û è For the marinade ãÛÔ ¨«Â Û ó ÛÔ« ã ÛÔ ã «÷ ¸« Û è ã ÛÔ ¨É ÷ ã ÛÔ Û Û Á É«»

»» ãÛ ]  ô« ¨ ¨ ãô  ۨ ãÛ É¢ »«Â£ »Á  ۨ ô«ã¨ a rolling pin until 1cm thick all over.

Vèã «Â Û¨ »»Éô «Û¨ ÔÉè Éó 㨠Á «Â  ãÉÛÛ ãÉ É ã Éó ã¨ Â Û ã Û« «Â 㨠¢ « £ ¢É Á«ÂÛ É èÔ ãÉ ¨ Û.

2 , ã £ « » É ¨ ó÷ ÉããÉÁ ¢ ÷«Â£ Ô Â Éó ¨«£¨ ¨ ã & ÷ 㨠ÔÉ ¸ ¢É Á«ÂÛ ¨ Û« èÂã«» ¨  Éɸ 㨠É裨 ] ã Û« ãÉ Ûã ¢É Á«ÂÛ 3 c¨«Â»÷ Û»« 㨠ÔÉ ¸  ã«Ô «ÂãÉ «Û¨ ô«ã¨ Â÷ ¶è« Û ã¨ Â ÛÔ «Â¸» Éó the sliced spring onions and sesame Û Û cÉÛÛ ãÉ£ ã¨ ã¨ Â Û ó «Â 㨠lettuce leaves with the cucumber and some hoisin sauce.

Each serving contains Energy

1 Mix the marinade ingredients with some black pepper. Halve the pork »» ã ô« ã¨ô ÷Û ã¨ Â ¨ »ó ¨ Ô« » £ã¨ô ÷Û ÛÉ ÷Éè  èÔ ô«ã¨ »É£

892kJ 213kcal 11%

Fat

Saturates

Sugars

Salt

11g 3g 9g 0.7g 15% 13% 10% 12%

of the reference intake. See page 8.

Carbohydrate 11g Protein 19g Fibre 1g

COOK’S TIP For a veggie option, slice aubergine into 1cm-thick slices, then marinate and griddle in the same way.

47

There are almost 50,000 varieties of this store cupb oard staple, which is use d in re cip es around the world

1 2

WORDS BRYONY BOWIE RECIPE LOTTIE COVELL PHOTOGRAPHY STUART OVENDEN FOOD STYLING BIANCA NICE PROP STYLING MORAG FARQUHAR

3

48

S TORE Keep rice in a cool, dry place, in a sealed jar or container. Store cooked rice in the fridge for up to 24 hours, or freeze for up to 3 months.

C OOK Allow 75g rice per person, and rinse long-grain rices (brown, jasmine and red) Ûã DÉÛã ó « ã« Û Ûã cooked by the ‘absorption method’ (the water is absorbed by the rice), with a usual ratio of 2:1 water to rice, though this depends on the type of rice. Stir rice once at the start, then leave to simmer, as stirring any more will clump it together.

SE RVE Serve rice as soon as it’s cooked, or cool within 1 hour if not eating straightaway. Don’t reheat more than once. Ensure it’s piping hot all the way through before serving.

TRY THEM IN… COCONUT RICE PUDDING *WITH PINEAPPLE & MANGO Simmer 75g pudding rice, 400ml coconut milk, 400ml milk, 3 tbsp brown sugar and º tsp salt for 40 mins until thickened; stir in 1 tsp vanilla extract.

Toss Ω diced pineapple and 1 diced

mango with 1 tbsp sugar and zest and juice of Ω lime. Top the pudding with the fruit and toasted desiccated coconut.

*

SPRING ONION & PEANUT FRIED RICE

Simmer 350g jasmine rice in 900ml water for 10 mins. Sit for 5 mins; fluff with a fork. Stir-fry 1 tsp grated ginger and 4 sliced spring onions in 1 tbsp

groundnut oil for 2-3 mins. Add the rice and 150g soya beans; cook for 1 min more. Stir in 1 tbsp each soy sauce and sesame oil and 2 tbsp chopped roasted peanuts.

Search for these recipes on tes.co/ realfood for detailed instructions.

VARIETIES

1 PUDDING ‘Pudding rice’ is a generic name for rice with very short, round grains. As with arborio and other short-grain rices, it is more starchy than longgrain varieties, and can be used to create thick and creamy puddings.

2 BROWN All rice varieties naturally grow with an outer bran layer, which is usually brown, and a cereal germ.

In white rices, these have been removed. The bran and germ mean the rice takes longer to cook, but it is higher in fibre.

4

S P I C E D RE D RI C E & L A M B Serves 4 Takes 40 mins Cost per serve £2.39 High in protein which supports the maintenance of normal bones

3 JASMINE Fragrant and aromatic, jasmine rice is mostly grown in Thailand. For best results, it should be cooked using the absorption method (with 175ml water per 75g rice, rather than the usual 2:1 ratio), which results in a tender, slightly sticky texture.

4 RED As with brown rice, red rice is a wholegrain, with a more unusually coloured bran and a mild, nutty flavour. Cooking red rice via the absorption method helps it to retain its colour and high fibre content.

5 ARBORIO The traditional choice for risottos, Arborio is a plump, short-grain rice with a high starch content.

As the starch is released during cooking, the rice becomes creamy and silky, though it should still hold its shape and retain some bite.

5

1.3ltrs chicken stock, made with 1 stock cube 300g red rice 1 tbsp olive or vegetable oil É«ÉÂÛ Â »÷ Û»« 1 tbsp each ground cumin and coriander 2 tbsp garlic and ginger paste 200g cherry tomatoes, halved É É»« èã «ÂãÉ ÛÁ »» É ãÛ 450g pack lamb leg steaks 1 lemon, juiced £ ã » ¢ Ô Û» ÷ ¨ÉÔÔ ¨«»»«  »÷ ¨ÉÔÔ Û»« «ÂãÉ «Â£Û Greek-style yogurt or tzatziki, to serve (optional)

1 Bring the stock to a rolling boil in a large pan. Add the rice; boil for 30-35 mins until tender. When the stock’s almost absorbed, reduce the heat to low.

2 Meanwhile, heat the oil in a large, deep frying pan over a medium heat. Fry the onion and spices for 5 mins, then add 1 tbsp garlic and ginger paste and a splash of water; cook for 10 mins. Add the tomatoes, broccoli and a little water and increase the heat to high. Cook for 5 mins until the broccoli is just cooked. Stir in the rice and set aside.

3 Meanwhile, heat a nonstick frying pan until very hot. Rub the remaining garlic paste and some seasoning over the lamb, then sear for 3 mins each side for medium rare or 4 mins each side for well done. Rest on a board for 5 mins, then slice.

4 Stir the lemon juice, parsley and chopped chilli into the rice. Serve with the lamb, garnished with sliced chilli, and yogurt or tzatziki, if you like.

Each serving contains Energy

2186kJ 520kcal 26%

Fat

Saturates

17g 6g 25% 28%

Sugars

Salt

6g 7%

1.4g 23%

of the reference intake. See page 8.

Carbohydrate 61g Protein 33g Fibre 9g

For more rice recipes, visit tesco.com/realfood

49

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Liven up your lunch

FIND A NEW FAVOURITE

With fresh flavours like these, you can make lunch on the go something to look for ward to

VEGGIE STAR This Beetroot and Feta Salad 250g, £2.80, is a mix of bulgur wheat, black lentils and chickpeas with crunchy radish and red chard. It’s topped with earthy beetroot, crumbly feta and zingy mint.

Creamy wholegrain mustard mayo adds a punchy òÈçÖ

\Óª ºÈò ÖÚ Ú§Èçº âÖö â§ªÚ Chicken Piri Piri Wrap, £2.50. b§ µ º Ó ÇÈ òÈçÖ âÈÖ⪺º ªÚ brimming with piri piri chicken, pepper, carrot and spinach.

.¡ öÈç ºÈò ÚÀÈ·ö òÈçÖÚ âÖö ⧠Smoked Ham Sub Roll, £2.30 – a Ú âÈÓÓ ó§ªâ ÖȺº ºº óªâ§ smoked ham, crisp salad, juicy tomatoes and a slick of mayo.

Go for a Japanese twist with the new Chicken Katsu Wrap, £3 – crispy chicken, rice noodles and pickled slaw in a katsu curry sauce.

EASY SNACKS

Bright beetroot and red radish ¢ªò òª Ö Áâ splash of colour

If you need something to keep you going on a busy day, then you can get your katsu fix in snack form too with these moreish Katsu Chicken Curry Mayonnaise Dippers 96g, £2.

LUNCHBOX IDEAS

Box clever Take a few key ingre dients and create two ver y dif ferent lunches: one your kids will love and one for you too

Spiced lentil & c h i c ke n s a l a d re c i p e o n p 5 4

C h i c ke n & h o u m o u s p i t t a p o c ke t s re c i p e o n p 5 4

1

SUNDAY ROAST LEFTOVERS

USE IT UP Packing pittas full with roasted veg is a great way to help kids towards their 5-a-day.

Key ingredients Roast chicken, roasted root vegetables and 200g pot reduced-fat houmous Prep Slice 325g leftover or bought roast chicken and chop 225g leftover roasted vegetables. If you donâ&#x20AC;&#x2122;t have any leftover roasted veg, cook some from a 320g pack roasting vegetables.

Find the full recipes on p54.

For more great lunchbox recipes, visit tesco.com/realfood

51

2

FRITTATA TWO WAYS

Key ingredients Eggs, peas, cherry tomatoes Prep Heat 1 tbsp olive oil in a 25cm nonstick frying pan over a medium heat. Add Ί chopped onion and 1 crushed garlic clove. Cook, stirring occasionally, for 5-6 mins until softened. Meanwhile, beat 6 large eggs in a large bowl, then add 150g blanched, cooled peas and 125g halved cherry tomatoes; season. Add the mixture to the frying pan and cook over a medium heat for 15 mins, then grill for 5 mins until set. Leave to cool, then loosen around the edges with a spatula and slide onto a board. Cut in half. Find the full recipes on p54.

Fr i t t a t a f i n g e r s & cruditĂŠs re c i p e o n p 5 4

Fr i t t a t a w r a p re c i p e o n p 5 4

52

LUNCHBOX IDEAS

Tu n a , p e p p e r & butter b ean salad

Tu n a t a c o s

re c i p e o n p 5 4

re c i p e o n p 5 4

3 NEW TWIST ON TUNA NIĂ&#x2021;OISE

Key ingredients Tuna, softboiled eggs, red peppers Prep Boil 4 eggs for 6 mins. Peel them, halve 2, then roughly chop the others.

When ready to assemble, drain 2 x 160g tins tuna chunks in spring water.

Deseed and dice 2 red peppers.

Find the full recipes on p54.

For more great lunchbox recipes, visit tesco.com/realfood 53

LUNCHBOX IDEAS

1

SUNDAY ROAST LEFTOVERS

A D U LT S : S P I C E D L E N T I L & CHICKEN SALAD Serves 2 Takes 15 mins Cost per serve £1.96 High in protein which supports the maintenance of normal bones

Heat 1 tbsp olive oil in a saucepan over a medium heat and fry Ω a thinly sliced small onion and 1 crushed garlic clove for 5-6 mins until softened. Add Ω tsp ground cumin, Ω tsp smoked paprika and cook, stirring, for 1 min.

Add 4 tbsp boiling water, stir and simmer for 30 secs. Remove from the heat and stir in a 390g tin drained and rinsed green lentils. Stir in 2 tbsp each roughly chopped fresh mint and ã » ¢ Ô Û» ÷; leave to cool. Divide between 2 plastic containers and top each with 100g roast chicken, 150g roasted vegetables and 2 tbsp è ¢ ã ¨ÉèÁÉèÛ. Scatter over a handful of extra chopped parsley and mint. Chill until ready to eat.

Each serving contains Energy

RECIPES JENNY WHITE PHOTOGRAPHY DAN JONES FOOD STYLING JOY SKIPPER PROP STYLING LUIS PERAL

1858kJ 444kcal 22%

54

Fat

Saturates

Sugars

Salt

18g 4g 10g 0.4g 25% 19% 11% 7%

of the reference intake. See page 8.

Carbohydrate 30g Protein 39g Fibre 7g

KIDS: CHICKEN & HOUMOUS P I T TA P O C K E T S Serves 2 Takes 10 mins Cost per serve 62p

Source of vitamin B3 which supports the normal function of the nervous system Halve 2 wholemeal pittas widthways and carefully make each half into a pocket. Spread Ω tbsp è ¢ ã houmous in each pocket. Divide 125g roast chicken, 75g roasted vegetables and 30g chopped cucumber between 㨠ԫãã ÔÉ ¸ ãÛ t Ô «Â »«Â£ »Á  chill until ready to eat.

2

FRITTATA TWO WAYS

A D U LT S : F RI T TATA W R A P

Energy

Fat

Saturates

Sugars

Salt

6g 8%

1g 6%

4g 4%

0.6g 9%

A D U LT S : T U N A , P E P P E R & BUT TER BEAN SALAD

Serves 2 Takes 30 mins Cost per serve 39p

High in vitamin B12 which supports normal red blood cell formation

Divide a frittata half into 4. Lay 2 multiseed tortilla wraps on a board and spread each with 1 tbsp ¨ »¢ ¢ ã soured cream. Divide 1 deseeded,  »÷ ¨ÉÔÔ red chilli between them and add 2 handfuls of salad leaves. Top with the frittata pieces; roll up, cut in half and store in a sealed lunchbox in the fridge until ready to eat.

Each serving contains Energy

1707kJ 407kcal 20%

Fat

Saturates

Sugars

Salt

7g 7%

1.3g 21%

19g 5g 27% 27%

of the reference intake. See page 8.

Carbohydrate 38g Protein 21g Fibre 6g

K I D S : F RI T TATA F I N G E RS & C RU D I T É S Serves 2 Takes 10 mins Cost per serve £1.01 High in protein which supports the maintenance of muscle mass

Cut your remaining frittata half into £ Û ] è » £ carrot and cut into crudités. Cut 1 toasted wholemeal pitta «ÂãÉ Â£ Û «ó« between 2 lunchboxes, along with 100g mangetout. Mix 2 tbsp lighter soft cheese with 1 tbsp snipped chives; divide between 2 small, lidded containers and add to the lunchboxes for dipping. Chill until ready to eat.

Each serving contains Energy

1469kJ 351kcal 18%

Fat

Saturates

Sugars

Salt

17g 5g 13g 0.9g 24% 23% 14% 15%

of the reference intake. See page 8.

Carbohydrate 29g Protein 22g Fibre 9g

Each serving contains 1253kJ 297kcal 15%

3 NEW TWIST ON TUNA NIÇOISE

of the reference intake. See page 8.

Carbohydrate 32g Protein 27g Fibre 6g

For more great lunchbox recipes, visit tesco.com/realfood

Serves 2 Takes 15 mins Cost per serve £1.33

High in vitamin C which supports the normal function of the immune system Tip a drained 160g tin of tuna into a bowl with a drained 400g tin butter beans. Halve and thinly slice Ω small red onion, add to the bowl with 1 diced red pepper and gently mix together.

In a small bowl, whisk together 2 tbsp öã ó« £«Â É»«ó É«», the juice of Ω a lemon, 1 crushed garlic clove and 1 tsp Dijon mustard. Season and drizzle over the tuna salad. Add 12 roughly torn basil leaves. Divide between 2 plastic containers and top each with a halved egg. Chill until ready to eat.

Each serving contains Energy

1503kJ 359kcal 18%

Fat

Saturates

Sugars

Salt

7g 8%

1.0g 17%

18g 4g 26% 18%

of the reference intake. See page 8.

Carbohydrate 22g Protein 29g Fibre 2g

K I D S : T U N A TAC O S Serves 2 Takes 10 mins Cost per serve £1.48 High in protein which supports the maintenance of normal bones

Drain a 210g tin ¸«  ÷ ÂÛ, then tip into a bowl and mash with a fork to break them up slightly. Stir in the remaining drained 160g tin tuna, 1 diced red pepper, 2 tbsp mild salsa, 2 tbsp snipped chives and 2 chopped eggs.

Divide the mixture between 4 taco shells  ô Ô «Â »«Â£ »Á ¨«»» èÂã«» ready to eat.

Each serving contains Energy

1387kJ 329kcal 16%

Fat

Saturates

Sugars

Salt

11g 4g 9g 1.3g 16% 20% 10% 21%

of the reference intake. See page 8.

Carbohydrate 34g Protein 25g Fibre 8g

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Mexican feast Let Club c ard help you get that Friday fe eling with some pick-and-mix loa de d ta cos

Pick your protein

Wrap it up

We’ve gone for ¨« ¸  Á«Â« »» ãÛ 365g, £2 (although prawns or beef work just as well). Toss in a little smoked paprika 48g, 85p, then pan-fry. When it’s cooked through, add the zest and juice of 1 lime, 30p.

Gently warm some ready-to-go taco mixed beans 395g, 65p; they’re a great option for vegetarians.

Serve in a gently warmed Corn Tortilla, 8 for £1

ALL THIS FOR £10 IN CLUBCARD VOUCHERS (plus 30p top-up payment)

Prices correct at time of going to press

Hot or not?

Will you top your taco with creamy guacamole 163g, £1.50, cooling 0% natural yogurt 4 x 100g pots, £1, or add something spicy and sweet with tomato salsa 200g, £1.20?

cÉÔ «ã É Finish with citrussy fresh coriander 30g, 70p, É Â »÷ Û»« 2 red chillis, 60p. Leave the seeds in for extra heat!

FASTER VOUCHERS

Crunch time Add some crisp, fresh leaves. You can use whatever salad you have in the fridge.

We’ve used shredded iceberg lettuce, 50p.

Want to get cooking? You don’t have to wait for your vouchers to arrive in the post; now a new feature means you can turn your points into Clubcard vouchers faster than ever before via the app or your online account.

Visit tesco.com/clubcard/ faster-vouchers to get started.

THIS IS FOR ALL YOU

£2.50 each

OMG I DIDN’T SET

MY ALARM-ERS

FIND US IN THE CEREAL AISLE Up&Go is the nutritious breakfast drink, packed with wholegrain oats and milk, it’s high in calcium, protein and fibre.

This is your delicious breakfast on the go.

Subject to availability. Offer valid in selected stores and online. Promotion valid from 05/09/ 18 to 25/09/18.

BREAKFAST IDEAS

PROVIDES 3 OF YOUR 5-A-DAY!

One-pan b r u n c h b a ke re c i p e o n p 5 8

Better breakfasts These healthy and delicious re cip es are wor th getting out of b e d for 57

O N E - PA N B RU N C H B A K E

T OA S T T O P P E RS All serve 1

Serves 4 Takes 45 mins Cost per serve £1.29 High in vitamin C which supports the normal function of the immune system

H O U M O U S, AV O C A D O & Y E L L O W T O M AT O E S

ROA S T B U T T E RN U T S Q UA S H W I T H RO C K E T & S E E D S Takes 10 mins

Cost per serve 56p

Source of vitamin E which supports Takes 5 mins

Cost per serve 79p

the protection of cells from oxidative stress

Source of protein which supports 4 small sweet potatoes, washed and diced 2 yellow peppers, sliced 1 red onion, cut into wedges 2 tbsp olive oil º tsp each paprika, ground cumin and chilli powder 230g pack sweet vine-ripened tomatoes, quartered 4 rashers smoked back bacon, fat removed, roughly chopped 50g baby spinach 4 eggs ¢ Û¨ É «   »÷ ¨ÉÔÔ ãÉ Û ó 1 avocado, sliced, to serve (optional) sriracha chilli sauce, to serve (optional)

1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the sweet potato, peppers and onion in a large nonstick roasting tin. Drizzle with the oil, scatter over the spices and toss to coat; season. Bake for 15 mins, then add the tomatoes and bacon; bake for a further 15 mins.

2 Stir through the spinach, then make 4 gaps and crack an egg into each. Return to the oven and bake for 4-5 mins or until the spinach is wilted and the egg white is set but the yolks are still runny. Scatter over the coriander and spoon onto plates.

Serve with the avocado and chilli sauce, if using.

the maintenance of normal bones

Toast 1 slice sourdough, then spread with 2 tbsp reduced-fat red pepper houmous. Fan out º of an avocado on top with 2 halved baby yellow tomatoes. Scatter with fresh coriander leaves and season with black pepper.

Each serving contains Energy

953kJ 228kcal 11%

Fat

Saturates

Sugars

Salt

3g 3%

1.4g 24%

12g 2g 17% 12%

of the reference intake. See page 8.

Carbohydrate 23g Protein 7g Fibre 3g

Energy

Fat

Saturates

Sugars

Salt

18g 4g 18g 1.6g 26% 22% 20% 26%

of the reference intake. See page 8.

Carbohydrate 50g Protein 18g Fibre 9g

Energy

Saturates

Sugars

Salt

3g 4%

0.7g 12%

Takes 5 mins

of the reference intake. See page 8.

Carbohydrate 22g Protein 11g Fibre 3g

Cost per serve 52p

Source of protein which supports the maintenance of muscle mass

Toast 1 tbsp hazelnuts in a dry frying pan, stirring frequently, for 30-60 secs until golden. Remove from the pan, set aside to cool, then roughly chop. Toast 1 slice c Û É &«Â Ûã ¸ ÷  Ûè Éô cob; spread with 2 tsp smooth peanut butter. Top with Ω sliced banana and a few blueberries. Drizzle with 1 tsp maple syrup; scatter with chopped nuts.

Each serving contains Energy

1281kJ 306kcal 15%

Fat

Saturates

Sugars

Salt

14g 2g 15g 0.3g 21% 10% 17% 6%

of the reference intake. See page 8.

Carbohydrate 33g Protein 10g Fibre 4g

P E A R , RI C O T TA & H O N E Y Takes 5 mins

Cost per serve 74p

Source of protein which supports

Toast 1 slice from a small wholemeal loaf, then spread with 25g ricotta. Fan out 50g pear slices over the toast, then scatter with a few blackberries, halved if large. Drizzle with 1 tsp honey and season with black pepper to serve.

Each serving contains Energy

Fat

Saturates

669kJ 159kcal 8%

3g 4%

1g 7%

Sugars

Salt

11g 0.5g 12% 8%

of the reference intake. See page 8.

Carbohydrate 26g Protein 6g Fibre 4g

For more breakfast recipes, visit tesco.com/realfood

Fat

1238kJ 297kcal 15%

the maintenance of normal bones

58

Each serving contains

PEANUT BUT TER & BANANA

Each serving contains 1743kJ 413kcal 21%

Toast 1 slice Tesco Finest super seeded bread, then lightly drizzle with Ω tsp olive oil. Top with thin slices of roasted (see tip, opposite) butternut squash (about 30g), 15g crumbled lighter Greek salad cheese and 10g rocket. Toast Ω tbsp each sunflower and pumpkin seeds in a dry frying pan, stirring frequently for 30-60 secs until golden. Scatter the toast with the seeds and drizzle with º tsp balsamic vinegar to serve.

18g 3g 26% 16%

K A L E , P OAC H E D E G G & SMOKED SALMON Takes 10 mins

Cost per serve £1.29

High in vitamin B12 which supports the reduction of tiredness and fatigue

Poach an egg for 3 mins for a runny yolk or 4 mins for a set yolk. Remove and drain on kitchen paper. Meanwhile, toast 1 slice Tesco Finest dark rye and Ûè Éô É . Put 25g curly kale in a colander and pour over boiling water to wilt. Drizzle the toast with Ω tsp olive oil, then top with the kale, 30g smoked salmon, the egg and º sliced red chilli.

Each serving contains Energy

1142kJ 272kcal 14%

Fat

Saturates

13g 3g 19% 14%

Sugars

Salt

2g 2%

1.3g 22%

of the reference intake. See page 8.

Carbohydrate 19g Protein 19g Fibre 2g

BREAKFAST IDEAS

H o u m o u s, av o c a d o & yellow tomato es U p g r a d e av o c a d o o n to a s t - a n d g e t 1 of y o u r 5 - a - d a y

Peanut butter & banana P e r fe c t fo r a s w e e t to o th – s w a p th e p e a n u t b u t te r fo r a l m o n d o r c a s h e w i f y o u p re fe r

P e a r, r i c o t t a & h o n e y To p to a s t w i th a ny s e a s o n a l fr u i t y o u l i ke fo r a f i l l i n g a n d n u t r i t i o u s s t a r t to t h e d a y

Ro a s t b u t t e r n u t s q u a s h w i t h r o c ke t & s e e d s

K a l e, p o a c h e d e g g & s m o ke d s a l m o n Boost your classic egg o n to a s t w i t h g re e n s a n d s m o ke d s a l m o n fo r a b re a k fa s t t h a t ’s h i g h i n p ro te i n a n d f l av o u r

U s e u p a ny l e f to v e r ro a s t v e g y o u h av e – w e l o v e ro a s t s w e e t p o t a to e s o r c h e r r y to m a to e s

COOK’S TIP Drizzle thinly sliced squash with olive oil and roast on a baking tray for 25 mins in a medium oven until soft.

59

BREAKFAST IDEAS

P L U M & A L M O N D P O RRI D G E Serves 4 Takes 35 mins Cost per serve 93p

Source of protein which supports the maintenance of muscle mass 6 small plums, halved and stoned 2 tbsp maple syrup, plus extra to serve º tsp ground cinnamon 1 orange, zested and juiced 100g porridge oats 50g oat bran 50g quinoa (or more porridge oats) 1ltr unsweetened almond milk, mixed with 400ml water 2 tbsp roughly chopped almonds

1 Preheat the oven to gas 4, 180°C, fan 160°C. Put the plums on a large baking tray, drizzle with the maple syrup, then sprinkle with the cinnamon. Toss to coat, then bake for 25 mins. Pour over the orange juice and bake for a further 5 mins until the plums are soft.

COOK’S TIP Stir through some nut butter for added protein, or a little cocoa for a chocolatey treat!

B A N A N A & B L AC K B E RRY SMOOTHIE BOWLS WITH FIGS Serves 2 Takes 10 mins plus freezing Cost per serve £1.86 Source of protein which supports the maintenance of normal bones 2 tsp pumpkin seeds ãÛÔ Ûè Éô Û Û 2 small bananas, frozen 150g blackberries 75g 0% fat Greek-style yogurt 50ml apple juice 1 tsp porridge oats 20ml lemon juice (optional) ÛÁ »» «Ô £Û Û»«

1 Toast the seeds in a small frying pan over a medium heat for 1-2 mins until just golden. Set aside.

2 Put the bananas, 125g blackberries and 60g yogurt in a blender with the 60

apple juice and oats; blitz to a thick smoothie-like consistency, scraping down the sides with a spatula if necessary.

Add lemon juice to taste, if you like. Divide between 2 bowls and spoon through the remaining yogurt to ã Ûô« » ã 3 £ 㨠ۻ« £Û and the remaining blackberries on top, then scatter over the toasted seeds to serve.

Each serving contains Energy

Fat

Saturates

702kJ 166kcal 8%

3g 5%

1g 3%

Sugars

Salt

26g <0.1g 28% 1%

of the reference intake. See page 8.

Carbohydrate 29g Protein 6g Fibre 2g

For more breakfast recipes, visit tesco.com/realfood

GREAT START This bowl is low in fat and saturated fat, is a source of protein and provides 2 of your 5-a-day.

2 Meanwhile, put the porridge oats, oat bran and quinoa (if using) in a large nonstick saucepan and pour over the almond milk and water mixture. Cook over a medium heat, stirring frequently, for 20 mins until the mix is creamy and thick (reduce the cooking time to 4-5 mins if substituting the quinoa for additional oats).

3 Divide the porridge between 4 bowls and top each with 3 plum halves. Spoon over any cooking juices, drizzle with a little maple syrup, then scatter with the orange zest and almonds to serve.

Each serving contains Energy

Fat

Saturates

1444kJ 345kcal 17%

13g 19%

2g 9%

Sugars

Salt

10g 0.3g 11% 5%

of the reference intake. See page 8.

Carbohydrate 46g Protein 11g Fibre 8g

®Reg. Trademark of Société des Produits Nestlé S.A.

BREAKFAST IDEAS

COOK’S TIP Top with fat-free cottage cheese for extra protein. Add raspberries and desiccated coconut for a sweet hit.

B A N A N A B RE A K FA S T L OA F Serves 12 Takes 1 hr 10 mins Cost per serve 20p Source of protein which supports the maintenance of normal bones 4 large bananas 2 eggs £ ã Û Â »÷ ¨ÉÔÔ ¨ Ô ã ÛÔ »Éô ¢ ã ' ¸ Ûã÷» ÷É£è ã 50g desiccated coconut ã ÛÔ ¨« Û Û £ Û »¢ «Û«Â£ Éè º tsp bicarbonate of soda 1 tbsp mixed spice ã ÛÔ Á«»¸

1 Preheat the oven to gas 4, 180°C, fan 160°C. Line a 900g loaf tin with baking paper. In a large bowl, mash 3 bananas, then add the eggs, one at a time, whisking well after each addition.

62

Fold in the dates, yogurt, coconut and chia seeds until combined.

2 ]« ó «Â 㨠Éè « É ã É¢ soda and mixed spice and gently fold in. Add 2 tbsp milk to loosen the mixture to a dropping consistency, adding the third spoonful if necessary.

Pour into the lined loaf tin.

3 Slice the remaining banana in half lengthways and place the halves on top of the loaf, cut-side up. Bake on the middle shelf for 30 mins, then cover with foil and bake for a further 20-30 mins until the loaf is golden and a skewer comes out clean when inserted into the centre.

Each serving contains Energy

Fat

781kJ 184kcal 9%

5g 7%

Saturates

Sugars

Salt

3g 9g 0.4g 14% 10% 7%

of the reference intake. See page 8.

Carbohydrate 32g Protein 5g Fibre 3g

For more breakfast recipes, visit tesco.com/realfood

Not skipping breakfast is the best decision you’ll make all day (the NHS says those who have it are much less likely to snack). Make your breakfast work harder for you with our breakfast-boosting tips: • Go for wholegrain breads and cereals c¨ ÷ ÉÂã «Â ÁÉ which can help your digestive system.

• Fill up on fruit Grate apple into muesli, mash banana onto toast or swirl berries through yogurt.

• Up the veg Stir spinach into scrambled eggs, add celery and cucumber to a fresh juice, or put some tomato slices in your bacon sandwich.

• Swap out the sugar Try natural alternatives to keep things sweet: add ground cinnamon to your ÁÉ Â«Â£ É Â èã Éô É high-sugar fruit juices by infusing hot and cold water with pieces of citrus fruit.

RECIPES MIMA SINCLAIR AND GEORGINA FUGGLE WORDS ELLI DONAJGRODZKI PHOTOGRAPHY TOBY SCOTT FOOD STYLING AMBER DE FLORIO PROP STYLING REBECCA NEWPORT

BREAKFAST BOOSTS

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Rise and shine Star t your day right with a b owl of deliciously easy overnight oats ma de with creamy yogur t

*Contains naturally occurring sugars. **Every pot of Activia Bio Live Yogurt contains an exclusive combination of cultures: Lactobacillus bulgaricus, Streptococcus thermophilus, Lactococcus lactis and Bifidobacterium lactic (Bifidus ActiRegularis). ***Promotional price available 19 September to 9 October 2018 (normal price £2)

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hake up your breakfast this autumn with an exciting change. Start by making a batch of overnight oats the whole household will enjoy.

They’re easy to do the night before, and everyone can add their own favourite fruity or crunchy toppings.

They’re made using mild and creamy Activia 0% Fat No Added Sugar* Yogurt. Every pot contains an exclusive combination of live cultures and a source of calcium, which contributes to the normal function of digestive enzymes.** P E AC H & M A N G O O V E RN I G H T OAT S

S T R AW B E RRY, M I N T & VA N I L L A O V E RN I G H T OAT S Serves 4 Takes 5 mins plus overnight chilling Cost per serve 62p Source of calcium which supports the maintenance of normal bones

The night before, combine 4 x 125g Activia 0% Fat No Added Sugar Vanilla Yogurts and 120g of rolled oats; mix well. Cover and chill overnight. In the morning, serve 4 portions and top each with a handful of chopped strawberries and a few fresh mint leaves.

Each serving contains

Serves 4 Takes 5 mins plus overnight chilling Cost per serve 71p High in protein which supports the maintenance of muscle mass

Energy

Fat

Saturates

771kJ 182kcal 9%

3g 4%

1g 3%

Sugars

Salt

10g 0.3g 11% 5%

of the reference intake. See page 8.

Carbohydrate 32g Protein 9g Fibre 3g

LESS THAN 250 CALORIES A SERVING

The night before, combine 4 x 125g Activia 0% Fat No Added Sugar Peach Yogurts and 120g of rolled oats; mix well. Cover and chill overnight. In the morning, serve 4 portions and top each with a few slices of mango and 20g granola.

Each serving contains Energy

Fat

Saturates

893kJ 211kcal 11%

3g 4%

1g 4%

Sugars

Salt

13g 0.3g 14% 6%

of the reference intake. See page 8.

Carbohydrate 37g Protein 10g Fibre 3g

Need more ideas?

Activia 0% Fat No Added Sugar Yogurt in Peach or Vanilla 4 x 125g, £1***

For more breakfast inspiration head to realfood.tesco.com

TABLE TALK

F R A N K I E ’ S ‘ L AT E N I G H T ’ B R E A K FA S T Why wait until morning ? This ultimate comfor t foo d is the b est way to end a night out F R ANKIE ’S ‘L AT E NIGHT ’ B RE AKFA S T Serves 2 Takes 35 mins Source of vitamin B12 which supports the reduction of tiredness and fatigue

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rankie and her boyfriend, Sam, love a night out. But the best bit for Sam is always chilling out back at home with a large helping of Frankie’s Mediterranean baked ££Û £ ã » ã «£¨ã ¨ »ã¨÷ breakfast, and the ultimate comfort food to help ease the next morning’s hangover!

64

1 tsp olive oil 1 garlic clove, crushed 100g baby spinach 400g tin Tesco Finest cherry tomatoes 1 tsp sugar Ω tsp crushed chillies, or to taste Ω tsp ground cumin 1 tsp dried oregano 4 eggs 2 tbsp 0% fat natural yogurt Ω lemon, juiced ã ÛÔ ¨ÉÔÔ ¢ Û¨ ã » ¢ Ô Û» ÷

1 Heat the olive oil in a deep frying pan over a medium heat. Add half the garlic and a pinch of salt, cook

for 20 secs, then add the spinach and cook until wilted.

2 Tip in the tomatoes, sugar, chilli, cumin and oregano. Bring to a simmer, then cook for 10 mins until thickened.

Season to taste.

3 Using a wooden spoon, make 4 holes in the mixture and crack an egg into each. Cover with a lid and cook for 8-10 mins, or until the eggs are cooked to your liking.

4 Meanwhile, mix the yogurt in a bowl with the lemon juice and remaining garlic, then season.

5 Once the eggs are cooked, COOK’S TIP sprinkle over the parsley Try serving with and spoon onto plates.

Top with a dollop of the rustic crunchy bread lemony yogurt. to mop up all of the Each serving contains Energy

1181kJ 283kcal 14%

Fat

Saturates

Sugars

Salt

17g 4g 11g 1.6g 25% 22% 13% 27%

of the reference intake. See page 8.

Carbohydrate 12g Protein 21g Fibre 7g

extra juices from the pan.

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Our prized coffee beans are grown around the world between the Tropics of Cancer and Capricorn, in cool to warm tropical climates, with Brazil the top coffee producer right now.

Vietnam, Indonesia and Colombia are also major producers.

coffee beans are ground, treated and dried to form granules for your daily cup. Most coffees are a blend of different types of beans to create a unique flavour profile.

FROM BERRY TO BEAN

ROBUSTA A hardier and more resistant plant that can be grown at lower altitudes across Central Africa, South-East Asia and Brazil.

It has a strong and earthy flavour, with a little kick.

WHICH ROAST IS FOR YOU? LIGHT ROAST Mellow with crisp, light flavours and a slight bitter end note.

MEDIUM ROAST Well-rounded flavour that shows off the unique notes from the coffee’s origin.

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FIND YOUR FLAVOUR Give yourself the barista treatment with NESCAFÉ Azera, made from a blend of instant coffee and finely ground-roasted coffee beans.

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Smooth and delicate, L’OR Classique Instant Coffee 100g, £2.49†, is blended with Colombian Arabica beans, which give a fruity character. L’OR Decafeine 100g, £2.49†, has the same great taste without the caffeine. Or try medium, darkroasted L’OR Intense 100g, £2.49†, for a wellbalanced flavour.

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When the fruit of the coffee plant – the coffee cherry – is ripe and ready for picking, it goes a vivid red. Each cherry contains two coffee beans, which are harvested, dried and roasted.

Roasting is an essential step that allows the aroma, colour and taste of the coffee to develop. The heat causes the changes in the taste and aroma of the bean, and aromatic oils are released that bring out the flavour. The longer the roast, the darker the beans will become and the stronger the coffee will be. Once roasted, the

KNOW YOUR BEANS ARABICA Arabica is grown at an altitude of between 600 and 2,000m in temperate and tropical climates, frequently in Latin America, eastern Africa or Asia. It is rich and aromatic with subtle, fruity notes.

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CHEF AT WORK

LIVING ON THE VEG A vibrant veggie dish, this Asian-inspired recipe by chef Derek Sarno has been created exclusively for Tesco

Serves 6 as a side Takes 35 mins Cost per serve 82p

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Miso, mirin and maple syrup, paired with chillies, create a spicy flavour explosion that’s spot-on delish!

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Source of protein which supports the maintenance of normal bones 3 medium aubergines, halved » £ã¨ô ÷Û Û¨ Û É 1 tsp vegetable oil 35g salted peanuts or cashews, roughly chopped 2 small spring onions, sliced diagonally 1 small red chilli, deseeded and thinly sliced 10g fresh coriander, roughly chopped For the glaze 100ml mirin 2 tbsp miso paste 2 tbsp maple syrup 1 tsp ground turmeric 2 garlic cloves, crushed ãÛÔ ó ÷  »÷ ¨ÉÔÔ » ÁÉ£ ÛÛ (about of a stem)

1 Light the barbecue (or preheat the grill to hot). Whisk the glaze ingredients together. Brush the skins of the aubergines with oil and brush half the glaze onto the cut sides, making sure it gets into the score lines. Leave to marinate for 15 mins (any longer and the aubergines will become soggy).

2 Barbecue, skin-side down, for Á«ÂÛ èÂã«» 㨠ۨ «Û ã  㨠 baste the scored side with more glaze.

Carefully turn the aubergines over  è Û¨ Û« Éô ¢É 4-5 mins until browned and lightly charred. Check the aubergines regularly to make sure they’re not sticking to the bars.

3 Brush the cooked aubergines with the remaining glaze, then top with the nuts, spring onions, chilli and coriander.

Serve with any extra glaze alongside.

Each serving contains Energy

Fat

Saturates

552kJ 131kcal 7%

5g 7%

1g 5%

Sugars

Salt

14g 0.5g 16% 8%

of the reference intake. See page 8.

Carbohydrate 18g Protein 4g Fibre 1g

COOK’S TIP If you can’t get hold of mirin, use a sweet white wine such as Riesling.

RECIPE DEREK SARNO PHOTOGRAPHY TOBY SCOTT PORTRAIT DAN JONES FOOD STYLING BIANCA NICE PROP STYLING MORAG FARQUHAR

B A RB E C U E M I S O AU B E RG I N E

67

FIND ME IN THE FREE FROM AISLE

WEEKEND COOKING

Sunday best *According to Tesco Insights

G et the most from your roast with our healthy take on the British classic e Brits love a roast.

It’s the comfort food we turn to when the weather starts to turn – in the UK we make 40 million more roasts

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in autumn than in the summer*.

They don’t have to be unhealthy though. You can choose leaner cuts of meat, such as the pork »» ã ô ó èÛ ¨ 㨠ã Ûã«»» Ô ¸ ô«ã¨ óÉè èã

have less fat. You could serve your roast alongside skin-on spuds, which means you get all 㨠¢ ÉÁ 㨠۸«ÂÛ Û well as some extra crunch.

Now pass the gravy!

69

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Serves 6 with leftovers for 2 Takes 1 hr 35 mins plus resting Cost per serve £1.29 High in vitamin B3 which supports the maintenance of normal skin

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P O RK W I T H P E A R & C I D E R

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2 leeks, trimmed and cut into 1cm rings 2 Conference pears, cored and sliced 2 apples, sliced horizontally, pips and stalk removed 250ml cider (or water) 10g fresh sage, leaves picked and  »÷ ¨ÉÔÔ ö £ ÔÉ ¸ »» ãÛ COOK’S TIP 1 garlic clove, crushed 1 tbsp fennel seeds, \ ò Áö ÖÈ ÚâªÁ¢ crushed ÈÖ Ö ÚâªÁ¢ µçª Ú 1 tbsp olive oil âÈ âÈ â§

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1 Preheat the oven to gas 6, 200°C, fan 180°C. Arrange the leeks in a large roasting tin, then add the pears and apples. Pour in 150ml cider or water, stir through the sage and cover the tin tightly with foil.

Roast for 1 hr.

2 Meanwhile, pat the pork dry with kitchen paper. Mix the garlic, fennel seeds and oil in a small bowl, season generously and rub all over the pork.

3 When the apple and leek have 10 mins left, heat a nonstick frying pan over a high heat and sear the pork for 1-2 mins until golden all over. Remove the foil from the roasting tin and add the pork. Pour over 100ml cider or water and roast, uncovered, for 20 mins or until the pork is cooked through. Re-cover with the foil and leave to rest for 5 mins before slicing and serving.

Each serving contains Energy

1045kJ 249kcal 12%

Fat

Saturates

Sugars

Salt

11g 3g 10g 0.5g 15% 16% 11% 9%

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For more great roast recipes, visit tesco.com/realfood

Ro a s t s w e e t p o t a t o e s ô«ã¨ ÉÛ Á ÷ » ÁÉÂ

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Try these easy ways to make your Sunday roast healthier.

Keep it lean Look for leaner cuts of meat by comparing the colour-coded nutrition labels on the packs (see p31 for help with decoding them). Using lamb leg instead of shoulder, or a beef roasting joint instead of brisket, will cut down on fat, for example.

Choose fat carefully Goose-fat roasties are great, but cooking your spuds in olive oil reduces the saturated fat, while still giving deliciously crisp results. > ã É ÛÉÁ Ûã Á Steaming vegetables helps keep them crisp but also retains more of their nutrients than other cooking methods, and doesn’t need oil like roasting or frying.

Up the veg Cooking meat with fruit or vegetables helps keep it tender while also adding extra óÉè Â Âèã « ÂãÛ

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HEALTHY SWAPS

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of the reference intake. See page 8.

Carbohydrate 10g Protein 29g Fibre 2g

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WEEKEND COOKING

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71

ROA S T SW E E T P O TAT O E S W I T H RO S E M A RY & L E M O N

STUFFED ONIONS Serves 6 Takes 50 mins Cost per serve 28p

Serves 6 Takes 55 mins Cost per serve 18p

Source of vitamin C which supports

Source of protein which supports the maintenance of muscle mass

normal function of the immune system 5 small sweet potatoes, scrubbed and cut into 5cm chunks 1 tbsp olive oil 2 rosemary sprigs, leaves roughly chopped 1 tsp fennel seeds 1 lemon, zested

Preheat the oven to gas 6, 200°C, fan 180°C. Put the potatoes in a roasting tin. Add the oil, rosemary, fennel seeds and lemon zest, season and mix to coat the potatoes. Roast for 45 mins, stirring once or twice, until tender and crisp.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

416kJ 98kcal 5%

2g 3%

<1g 2%

5g 6%

0.3g 4%

of the reference intake. See page 8.

Carbohydrate 20g Protein 1g Fibre 3g

C I T RU S S Y S T E A M E D G RE E N S Serves 6 Takes 15 mins Cost per serve 47p

Source of vitamin B1 which supports normal function of the heart 40g low-fat spread Ω lime, zested Ω lemon, zested, plus 1 tsp juice £ ¢ Û¨ ã » ¢ Ô Û» ÷ É裨»÷ chopped 2 medium courgettes, trimmed and cut into chunks 250g peas 240g bag sliced spring greens

3 medium red onions, peeled 2 tsp olive oil, plus 1 tsp for drizzling 2 tsp thyme leaves, chopped, plus extra to serve 1 slice soft bread, blitzed to crumbs, or 30g dried breadcrumbs Ûè « ãÉÁ ãÉ Û Â »÷ ¨ÉÔÔ 20g vegetarian hard cheese or V Á Û Â Â »÷ £ ã 2 tbsp pine nuts, toasted

1 Trim the stalks and stems from the onions so they can sit upright on either end, then cut in half widthways. Use a teaspoon to carefully scoop out the middle of the onion, leaving the base and about 2 layers at the sides intact.

Steam the outer layers for 10 mins until ã   »÷ ¨ÉÔ ã¨ Á« » 2 Preheat the oven to gas 6, 200°C, fan 180°C. Heat the oil in a frying pan over a medium heat, add the chopped onion with a pinch of salt and fry for 10 mins, stirring regularly, until golden.

Tip into a bowl and mix in the thyme, breadcrumbs, tomatoes, cheese and pine nuts.

3 &«»» 㨠É«É ۨ »»Û ô«ã¨ 㨠Ûãè £ mixture and place in small baking dish.

Drizzle with a little oil and bake for 20-25 mins until golden. Sprinkle with the extra thyme to serve.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

365kJ 88kcal 4%

6g 8%

1g 6%

2g 2%

0.3g 5%

of the reference intake. See page 8.

Carbohydrate 7g Protein 3g Fibre 1g

L I G H T & C RE A M Y C I D E R G R AV Y 1 In a bowl, mash the spread, lime zest, lemon zest and juice, and parsley; season. Chill until ready to serve.

2 Steam the courgettes for 4 mins, then stir in the peas and greens and steam for 6 mins or until tender. Tip into a serving dish and top with the butter.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

294kJ 71kcal 4%

3g 4%

1g 3%

4g 5%

0.3g 5%

of the reference intake. See page 8.

Carbohydrate 7g Protein 4g Fibre 2g

72

freeze without the crème fraîche

Serves 6

Takes 35 mins Cost per serve 35p 1 tsp olive oil É«É  »÷ Û»« 4 thyme sprigs 300g pot fresh chicken stock 200ml cider ã ÛÔ É Â Éè 2 tbsp half-fat crème fraîche

For more great roast recipes, visit tesco.com/realfood

1 Heat the oil in a small saucepan over a low heat. Add the onion and a pinch of salt and fry for 15 mins, stirring often, until just starting to turn golden.

2 Add the thyme and stock, increase the heat to high and bring to the boil.

Simmer vigorously for 5 mins, then GET AHEAD add the cider and any juices from The gravy can be the pork roasting tin. Simmer for a further 5 mins. made up until the 3 In a small bowl, mix 1 tbsp end of step 2, then É Â Éè ô«ã¨ »«ã㻠ɢ 㨠set aside until the gravy to make a paste. Whisk meat is done. back into the saucepan and simmer for 2-3 mins until thickened. Repeat ô«ã¨ 㨠Á «Â«Â£ É Â Éè ¢É ã¨« ¸ £ ó÷ c ¸ É ã¨ ¨ ã ÁÉó the thyme sprigs, then whisk in the crème fraîche and season to taste.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

266kJ 63kcal 3%

1g 2%

1g 3%

3g 3%

0.7g 11%

of the reference intake. See page 8.

Carbohydrate 7g Protein 4g Fibre 1g

RECIPES EMMA FRANKLIN, MIMA SINCLAIR WORDS BRYONY BOWIE PHOTOGRAPHY TOBY SCOTT FOOD STYLING MIMA SINCLAIR PROP STYLING JENNY IGGLEDEN

WEEKEND COOKING

STEP-BY-STEP

Herby chicken Kiev Learn to make our lighter version of this crispy, melt-in-the-middle classic

74

HOW TO

H E RBY C H I C K E N K I E V Serves Takes Á«ÂÛ Ô»èÛ ¨«»»«Â£  ¢ û«Â£ Cost per serve High in protein which supports the maintenance of normal bones

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E &KK ]cw>/E' MIMA SINCLAIR V,KcK'Y V,w GARETH MORGANS VYKV ]cw>/E' REBECCA NEWPORT

3 garlic cloves, crushed Ω lemon, juiced £ ¢ Û¨ ã » ¢ Ô Û» ÷  »÷ chopped 10g ¢ Û¨ 㠣ɠ »÷ ¨ÉÔÔ 80g (4 tbsp) lighter soft cheese ¨« ¸  Ûã »» ãÛ ££Û »«£¨ã»÷ ã  £ Ô» «Â Éè 80g panko breadcrumbs 2 tbsp olive oil

1 Mix the garlic, lemon juice, parsley, tarragon, soft cheese and some seasoning in a bowl until well combined.

YÉ»» «ÂãÉ Û èÛ £ Û Â ô Ô «Â ¸«Â£ Ô Ô É »«Â£ »Á & û ¢É ¨ 2 D Âô¨«» èãã ÷ 㨠¨« ¸  (see tip, top right). Place each breast between 2 sheets of baking paper or »«Â£ »Á  ۨ ô«ã¨ É»»«Â£ Ô«Â èÂã«» Éèã ÁÁ 㨫 ¸ «Â£ ¢è» not to tear the chicken.

3 Lay a piece of chicken on a sheet of »«Â£ »Á Ô» É»» É¢ ¨ Û ã long edge, then fold over the short £ Û Û»«£¨ã»÷ hÛ ã¨ »«Â£ »Á ãÉ tightly roll it up into a fat sausage Û¨ Ô ] » ô«ã¨ ££  Éè «¢ necessary (see tip, centre right), then ãô«Ûã ã¨ Â Û É¢ 㨠»«Â£ »Á ãÉ ¸ Ô «ã wrapped up. Repeat with the remaining ¨« ¸  ¨«»» ¢É ¨ ãÉ Á èÔ 4 V ¨ ã 㨠Éó  ãÉ £ Û ¢  Ÿ Y ÁÉó 㨠<« óÛ ¢ ÉÁ 㨠¢ « £  «Û 㨠»«Â£ »Á 㨠 èÛã ô«ã¨ Éè «Ô «Â 㨠ã  ££ then gently roll in the breadcrumbs to coat completely.

5 Heat the oil in a large nonstick frying Ô Â Éó Á «èÁ ¨ ã & ÷ 㨠<« óÛ ¢É Á«ÂÛ ãè «£ ¢ Öè Âã»÷ èÂã«» they are lightly browned all over.

6 Transfer to a baking tray lined with nonstick baking paper. Bake for Á«ÂÛ É èÂã«» £É»   Éɸ through. Serve immediately.

Each serving contains Energy

1624kJ 386kcal 19%

Fat

Saturates

13g 4g 19% 18%

FREEZE THE FILLING

BUTTERFLY THE CHICKEN

t Ôԫ£ 㨠Ûɢ㠨 Û Á«ö «Â »«Â£ »Á and freezing it makes it easier to work with, ÛÉ ÷Éè »»  «ã Û«ÁÔ» ô¨  ɻ»«Â£ 㨠<« óÛ

]»« 㨠¨« ¸  ÛãÛ Ô ã ô ÷ 㨠É裨 ô«ã¨ Û¨ Ô ¸Â«¢ 㨠 ÉÔ Â ã¨ Á Éèã »«¸ Éɸ Be careful not to slice too far and make a hole as ÷Éè Â Û è ÔÉ ¸ ã ¢É ã¨ Ûɢ㠨 Û

BASH TO AN EVEN THICKNESS

WRAP UP AND SEAL

Bashing the chicken to an even thickness means ÷Éè  ۫»÷ É»» 㨠Ûɢ㠨 Û «ÂãÉ ã¨ Âã  ÂÛè 㨠㠫ã ÉÉ¸Û ó »÷ ¢è» ÂÉã ãÉ ã 㨠¨« ¸ Â É ã¨ »»«Â£ ô«»» » ¸ Éèã

/¢ 㨠<« óÛ É ã Ûã ÷ Û » 㨠 Á«ö »«ãã» ã  ££  Éè ãÉ£ 㨠ãÉ Á ¸ Ô Ûã  èÛ «ã »«¸ £»è /¢ 㨠ÛãÛ Ûã«»» èÂ è » èÛ É ¸ã «» Ûã« ¸ ãÉ Û è

CHILL TO FIRM UP

FRY FOR EXTRA CRUNCH

t Ôԫ£ 㨠»» <« óÛ Â ¨«»»«Â£ ¢É Éɸ«Â£ Á ¸ Û Ûè 㨠÷ Ûã ÷ ã«£¨ã»÷ É»»  ¸ ÔÛ ã¨ £ »« Û è «ÂÛ« ô¨«» Éɸ«Â£

& ÷«Â£ ¢É ¸«Â£ ô«»» £«ó 㨠<« óÛ ã¨ « «Ûã«Â ã«ó è ¨ èã ÷Éè  ¶èÛã ¸ 㨠Á É ã «Â èÁ Û ÛÔ ÷ ô«ã¨ É»«ó É«» ÛÔ ÷  ¸ ¢É Á«ÂÛ É èÂã«» Éɸ 㨠É裨

Get ahead

Sugars

Salt

1g 1%

1.0g 17%

of the reference intake. See page 8.

Carbohydrate 22g Protein 46g Fibre 1g

You can double the recipe and freeze the extra portions (uncooked) for another day. Freeze on a baking tray; once frozen solid, wrap them in baking paper and foil so you can pack them more « Âã»÷ Éɸ ¢ ÉÁ ¢ Éû  ¢É Á«ÂÛ èÂã«» £É»   Éɸ 㨠É裨

For more chicken recipes, visit tesco.com/realfood

75

A little on the side Makes about 400ml Takes 40 mins plus cooling Cost per serve 9p Source of vitamin C which supports the normal function of the immune system 4 tbsp olive oil ÛÁ »» É«É  »÷ « £ »« »Éó £ ã Á Ô« £«Â£ Ô »  £ ã 1 bay leaf 1 tsp black peppercorns 2 star anise Ω tsp crushed chillies ö £ Ô ¸Û ¨ ÷ ãÉÁ ãÉ Û quartered 4 tbsp red wine vinegar 3 tbsp soft brown sugar

1 Heat the oil in a deep frying pan over a low heat. Add the onion, garlic, ginger, bay leaf, peppercorns, star anise and crushed chillies; cook gently for 10 mins, stirring occasionally.

2 Add the tomatoes, vinegar and sugar and season. Increase the heat to high

and cook, stirring regularly until the tomatoes have broken down and the sauce has thickened, so that it leaves a clear trail if you draw a spoon through it along the bottom of the pan.

3 Spoon into sterilised jars* ô¨«» ¨Éã «¢ ÂÉã ã«Â£ ÉÂ ã¨ Û Á ÷ É » ó ãÉ cool before serving. Remove the whole spices before eating. Will keep for 2 weeks in the fridge.

1 heaped tbsp contains about Energy

Fat

Saturates

114kJ 27kcal 1%

2g 3%

<1g 2%

Sugars

Salt

3g <0.1g 3% 1%

of the reference intake. See page 8.

Carbohydrate 3g Protein 0g Fibre 1g

1 heaped tbsp contains about Energy

Fat

Saturates

Sugars

Salt

55kJ 13kcal 1%

0g 0%

0g 0%

2g 3%

0.1g 2%

of the reference intake. See page 8.

Carbohydrate 3g Protein 0g Fibre 0g

S P E E DY P I C C A L I L L I

QUICK CUCUMBER & FENNEL PICKLE

Makes about 600ml Takes 35 mins plus cooling Cost per serve 5p Source of vitamin C which supports the normal function of the immune system

Makes about 500ml Takes 15 mins plus cooling and chilling Cost per serve 8p Source of protein which supports the maintenance of normal bones

150ml white wine vinegar 75g golden caster sugar 1Ω tsp turmeric 2 bay leaves £ 軫 Éô É ãÛ » ó Û Â stalk discarded Éã Éèã £ Ô »  èã into 5mm dice 100g traditional sliced runner beans £  ¨«»»« Û Â Â »÷ « ãÛÔ É Â Éè 1 tbsp wholegrain mustard

150ml cider vinegar 100g caster sugar Ô«Â ¨ É¢ Û É ÉÔã«É » 1Ω tbsp coriander seeds è èÁ Ô » ¨ »ó » £ã¨ô ÷Û Â Û Â »÷ Û»« Û¨ »»Éã ¨ »ó   »÷ Û»« ¢  » è» ¨ »ó   »÷ Û»« fronds reserved

1 Stir the vinegar, sugar, turmeric, bay leaves and 1 tsp sea salt with 100ml water in a medium pan over a low heat; bring slowly to the boil.

2 D Âô¨«» »  ¨ 㨠軫 Éô carrots, runner beans and green chilli, one vegetable type at a time, in boiling water for 1-2 mins until tender. Transfer to a colander with a slotted spoon to «Â D«ö ã¨ É Â Éè ô«ã¨ ã ÛÔ cold water.

76

3 When the vinegar mix comes to the boil, add all the blanched vegetables.

Y ãè  ãÉ ã¨ É«» Ûã« «Â ã¨ É Â Éè mix and simmer until thickened.

Remove from the heat and stir in the mustard. Spoon into sterilised jars* ô¨«» ¨Éã «¢ ÂÉã ã«Â£ ÉÂ ã¨ Û Á ÷ É » ó ãÉ ÉÉ» ¢É Û ó«Â£ Will keep for 2 weeks in the fridge.

Vèã 㨠ó«Â £ Ûè£ Û É «¢ è۫£ coriander seeds and a pinch of salt in a medium pan; bring to the boil over a medium heat. Remove from the heat; stir in the cucumber, shallot and fennel with fronds. Transfer to a bowl, cool, then chill before serving. Will keep, covered, for 1-2 days in the fridge.

1 heaped tbsp contains about Energy

Fat

Saturates

Sugars

Salt

22kJ 5kcal 0%

0g 0%

0g 0%

1g 1%

0.1g 1%

of the reference intake. See page 8.

Carbohydrate 1g Protein 0g Fibre 0g

RECIPES EMMA FRANKLIN PHOTOGRAPHY TOBY SCOTT FOOD STYLING BIANCA NICE PROP STYLING LUIS PERAL

S P I C Y T O M AT O RE L I S H

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Pep up cold meats and sala ds with these quick and tast y pickles – they ’re all low in sugar too

EASY CONDIMENTS

Quick cucumber & fe n n e l p i c k l e

Spicy tomato r e l is h

Speedy piccalilli

77

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QUALITY INGREDIENTS

D

id you know there’s such a thing as a ‘tenderometer’? It’s what Tesco uses to make sure its frozen peas and petit pois are AA rated and are as tender and sweet as possible.

Every crop is tested, with the tenderometer squeezing the peas ãÉ Â Éèã ¨Éô Áè ¨ Ô ÛÛè «ã takes to pop them, which in turn tells us how sweet the peas will be. Selecting batches that pop with little pressure makes sure they’re at their sweetest and best. They’re then frozen within hours of being picked to make sure they stay that way.

Keep it simple The beauty of peas is their simplicity – frozen peas just need to be blanched quickly in boiling water before they’re ready to eat.

After, run them under cold water to eat cold. Pair with feta, mint and penne for a pasta salad – the Ûô ã Â Û »ã÷ óÉè Û £ ã Or blitz with horseradish and lowfat crème fraîche for a quick dip.

FRESH WAYS WITH PEAS These recipes make sweet-tasting peas the star

CREAM OF PEA SOUP Fry 1 chopped onion in butter, then stir «Â £ ¢ Éû Â Ô Û Â »ã Û ó £ ã » stock. Simmer for 5 mins. Purée with a stick blender; stir in 50ml crèÁ ¢ ¯ ¨ ãÉ Û ó

MINI PEA PANCAKES Make a batter: mix 80g each wholewheat  Ի «Â Éè Û ô«ã¨ ãÛÔ ¸«Â£ ÔÉô whisk 3 eggs with 284ml buttermilk and stir in. Add 150g peas. Fry spoonfuls in a lightly É«» ¨Éã Ô Â «Ôԫ£ ãÉ Éɸ ¨ Û«

PEAS CURRY Fry 2 green chillies, a 2cm piece ginger, grated, and 1 tsp garlic paste in butter. Add 2 chopped onions, season and sauté until golden. Mix in 200g frozen peas, a 400g tin chopped tomatoes and 1 tsp garam masala. Éɸ Éó ¢É Á«ÂÛ Y ÁÉó ¢ ÉÁ the heat and stir in 50ml coconut milk.

Find the full recipes at tesco.com/realfood

S M A S H E D P E A B RU S C H E T TA Serves 6 Takes 20 mins Cost per serve 50p Source of protein which supports the maintenance of normal bones 2 tbsp extra-virgin olive oil, plus extra for drizzling » £ É«É  »÷ ¨ÉÔÔ £ »« »Éó Û Â »÷ ¨ÉÔÔ ¨ »ó ÉÛ Á ÷ ÛÔ «£Û Ûã »¸Û «Û  » ó Û ¨ÉÔÔ 400g frozen garden peas 1 lemon, zested and juiced ã ÛÔ »«£¨ã Ûɢ㠨 Û ã ÛÔ £ ã /ã »«  Ûã÷» ¨ ¨ Û plus extra to serve 1 ciabatta, sliced

2 Meanwhile, blanch the peas in a pan of boiling salted water for 2 mins, then drain.

3 Spoon the onion mixture, half the lemon zest and two-thirds of the peas into a blender, season and pulse to a coarse paste, then add the soft and grated cheeses and the lemon juice to taste, and blitz again. Fold in the rest of the peas.

4 Preheat the grill to high. Put the ciabatta slices on a baking tray and brush with the remaining oil. Grill on both sides until golden. Rub one side of each slice with the halved garlic clove.

5 Spoon the smashed peas over the ciabatta, sprinkle with the remaining lemon zest, extra grated cheese and a drizzle of oil. Serve immediately.

Each serving contains Energy

1 Heat 2 tbsp oil in a frying pan over a low heat. Add the onion and chopped garlic and soften for 10 mins, adding the rosemary after 5 mins.

1224kJ 291kcal 15%

Fat

Saturates

10g 2g 14% 12%

Sugars

Salt

7g 7%

0.8g 14%

of the reference intake. See page 8.

Carbohydrate 39g Protein 11g Fibre 6g

For more delicious pea recipes, visit tesco.com/realfood

79

Everyday easy

Five simple, af fordable and healthy dinners that the whole family will love

FIVE MEALS, FIVE DAYS, ONE LIST

T U N A - S T U F F E D C O U RG E T T E S Serves 4 Takes 35 mins Cost per serve £1.06

es tomato 12 large r y tomatoes r e h 100g c y sticks 2 celer s g onion in r 4 sp r e p p e 1 red p ocado av 1 small ach by spin b g 200 a es tt e 4 courg ed onions ll r 1Ω sma bergine au ll a 1 sm n beans ck gree 220g pa t potatoes ee 700g sw nips rs a p 500g 2 limes s 2 lemon illi 1 red ch coriander h 15g fres parsley h s e fr g 20 h dill l of fres breast fillets handfu y ck turke s 400g pa chicken thigh r in (o e t n r o u 4b yog in soya 100g pla ogur t) y ter ring wa natural na in sp es tu n ti g v oli 160 d black ste 35g pitte dang curr y pa k n il e r m t p u s n tb o 3 ter coc h g li l m 300 mari ps 2 tsp ta tilla wra ti rice eed tor avable basma is lt u m w 4 o r ic m ck 250g pa ati rice sm 250g ba zo s r o g 0 0 2 dcrumb ral brea ns tu a n a 75g e b k n blac 400g ti idney beans k n ti g 210 orn sweetc rets n ti g 325 ccoli flo s, o r 3 onion ozen b 300g fr mesan, fennel r a P D , R s A g eg a, PBO ORECU arlic, capers, 7 smoked paprik OUR ST FROM Y egetable oil, g ied rosemar y, ugar s dr ,v olive oil hicken stock, oft light brown c s t, r, o u r o r a fl 1c ing self-rais seeds,

Source of vitamin C which supports the normal function of the immune system 4 courgettes, sliced in half lengthways, seeds scooped out with a teaspoon 1 tbsp olive oil 250g pack microwavable basmati rice, cooked to pack instructions 160g tin tuna chunks in spring water, drained 35g pitted black olives, roughly chopped 1 tbsp capers, rinsed 1 egg, lightly beaten 75g natural breadcrumbs 15g fresh parsley, chopped, plus extra to serve 1 garlic clove, crushed £ V Á Û Â Â »÷ £ ã 2 large tomatoes, sliced ÛÁ »» É«É ó ÷  »÷ Û»«

1 Preheat the oven to gas 7, 220°C, fan 200°C and line a large baking tray with nonstick paper. Drizzle the courgette halves with Ω tbsp oil, season and bake for 15 mins.

2 Meanwhile, mix the rice, tuna, olives, capers and egg in a bowl and set aside.

3 Mix the breadcrumbs, parsley, garlic and Parmesan in a separate bowl. Add the remaining Ω tbsp oil; toss to coat.

4 Fill the courgettes with the tuna mix and top with the herby breadcrumbs.

Bake for 15-20 mins until the courgettes are soft and the crumbs are crisp.

5 Divide the tomatoes between 4 plates, top with the onion and some parsley, then season. Serve with the courgettes.

Each serving contains Energy

1296kJ 308kcal 15%

Fat

Saturates

10g 2g 14% 11%

Sugars

Salt

5g 6%

1.5g 24%

of the reference intake. See page 8.

Carbohydrate 37g Protein 18g Fibre 3g

80

MIDWEEK COOKING

RE N DA N G T U RK E Y C U RRY Serves 4 freeze curry only Takes 30 mins Cost per serve £1.83 High in protein which supports the maintenance of normal bones 1 tbsp vegetable oil É«É  »÷ Û»« 1 small aubergine, cut into 1cm chunks 3 tbsp rendang curry paste from a jar (or see tip, below) 300ml lighter coconut milk 1 tsp soft light brown sugar 2 tsp tamari £ Ô ¸ ãè ¸ ÷ Ûã »» ãÛ èã «ÂãÉ 2.5cm chunks 220g pack green beans, trimmed 250g basmati rice, cooked to pack instructions, to serve ¨«»»«  »÷ Û»« 10g fresh coriander, roughly chopped

1 Heat the oil in a large, lidded frying pan over a medium heat and add the onion and aubergine. Cover and cook for 8-10 mins until softened. Add the curry paste and fry, uncovered, for 3 mins.

Stir in the coconut milk, 100ml water, the sugar and tamari. Bring to the boil, then reduce the heat and simmer for 10 mins until slightly thickened.

2 Add the turkey and simmer for 8-10 mins until cooked through and the sauce has thickened.

3 Meanwhile, boil the beans for 6-8 mins until tender; drain. Divide the rice between 4 plates, spoon over the curry and serve with the beans.

Scatter over the chilli and coriander.

Each serving contains Energy

1868kJ 443kcal 22%

Fat

Saturates

10g 5g 14% 25%

Sugars

Salt

6g 7%

0.9g 15%

of the reference intake. See page 8.

Carbohydrate 60g Protein 32g Fibre 3g

COOK’S TIP For DIY rendang paste, blitz 1 onion with 3 garlic cloves, 25g ginger, 1 red chilli, Ω tsp ground cumin, Ω tsp turmeric and 1 tsp ground coriander.

For more delicious family recipes, visit tesco.com/realfood

81

MIDWEEK COOKING

B L AC K B E A N & SW E E T P O TAT O W R A P S W I T H PA RS N I P C H I P S Serves 4 Takes 40 mins Cost per serve £1.12

Source of folate which supports the reduction of tiredness and fatigue £ Ûô ã ÔÉã ãÉ Û Û è  èã into 1.5cm pieces 2 tbsp olive oil £ Ô Û«ÔÛ Ô »  èã «ÂãÉ ¨«ÔÛ É裨»÷ ö Á ãÛÔ « ÉÛ Á ÷ É«É ó ÷ 㨫»÷ Û»« £ ÷ ÛÔ«Â ¨ £ ã«Â » ¸ ÂÛ «Â  «ÂÛ Áè»ã«Û ãÉ ã«»» ô ÔÛ For the yogurt dressing £ Ô» «Â ÛÉ÷ ÷É£è ã É Â ãè » ÷É£è ã £ »« »Éó èÛ¨ » ÁÉ ¶è« £ ¢ Û¨ Ô Û» ÷ É裨»÷ ¨ÉÔÔ

1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the sweet potatoes on a baking tray, season and drizzle with

Ω tbsp oil. Put the parsnips on a second tray, season, drizzle with Ω tbsp oil and toss with the rosemary.

Roast both for 30-35 mins, tossing once halfway through, until the sweet potatoes have softened and the parsnips are crisp and slightly charred.

2 Meanwhile, fry the onion in the remaining oil over a medium heat. Cook for 20-25 mins until caramelised, stirring often. Transfer to a bowl; set aside.

3 Add the spinach to the pan, cover and cook over a medium heat for 2 mins to wilt. Squeeze out any excess moisture, season, then add to the onions; set aside. Add the black beans to the pan for 1 min to heat through.

4 Mix the dressing ingredients in a bowl. Wrap the tortilla wraps in foil and warm in the oven for 2-3 mins.

5 Divide the sweet potatoes, beans and spinach between the tortillas; top with onion and drizzle with dressing. Wrap and serve with the parsnip chips.

Each serving contains Energy

2396kJ 567kcal 28%

Fat

Saturates

Sugars

Salt

13g 3g 22g 1.4g 18% 15% 24% 24%

of the reference intake. See page 8.

Carbohydrate 96g Protein 17g Fibre 14g

82

MIDWEEK COOKING

O N E - P OT C H I C K E N & ORZO BAKE Serves 4 Takes 45 mins Cost per serve 96p

Source of vitamin C which supports the normal function of the immune system Ω tbsp olive oil 4 bone-in chicken thighs, from a 1kg pack É«ÉÂÛ Â »÷ ¨ÉÔÔ » ÷ Ûã« ¸Û  »÷ ¨ÉÔÔ Éã Ô »   »÷ ¨ÉÔÔ £ »« »Éó  »÷ ¨ÉÔÔ ãÛÔ ¢  » Û Û 200g orzo ¨« ¸  ÛãÉ ¸ è Á èÔ ô«ã¨ Á» ¨Éã ô ã £ ¢ Éû Â É É»« É ãÛ ¨  ¢è» É¢ ¢ Û¨ «»» ¨ÉÔÔ » ÁÉ èã «ÂãÉ ô £ Û ãÉ Û ó

1 Heat the oil in a deep frying pan or shallow cast-iron casserole (at least 22cm wide) over a high heat. Season the chicken all over, add to the pan, skin-side down, and cook for 8-10 mins until crisp and golden. Turn and cook for a further 5 mins. Remove; set aside.

Drain the excess fat from the pan, leaving about 1 tbsp to fry the veg.

2 Reduce the heat to medium-high.

Add the onion, celery, carrot, garlic and fennel seeds. Cook for 10 mins, stirring, until softened and lightly browned.

3 Stir in the orzo and stock, then return the chicken to the pan, skin-side up. Bring to the boil, then reduce the heat; simmer for 5 mins.

4 Add the broccoli and cook for 20 mins until the chicken is cooked through and the broccoli is tender. Stir occasionally to stop the orzo sticking to the pan, and to break up any large pieces of broccoli. If there is a lot of liquid left, increase the heat and bubble for the last few mins.

5 Remove from the heat, sprinkle over the dill and season with pepper. Serve with a squeeze of lemon.

Each serving contains Energy

1912kJ 459kcal 23%

Fat

Saturates

18g 6g 26% 30%

Sugars

Salt

8g 9%

1.5g 25%

of the reference intake. See page 8.

Carbohydrate 47g Protein 26g Fibre 6g

£4 MEAL! For more budget midweek meals, visit tes.co/£4

For more delicious family recipes, visit tesco.com/realfood

83

TANGY BEST ENJOYED WITH A SIDE OF CHUTNEY

Castello® Tickler Extra Mature is tangy and crumbly, it’s the perfect excuse to get everyone round for dinner.

Batch cooking These family faves are ma de to b e b etter for you, so cook them in a dvance and put in the fre ezer for an easy midwe ek meal

s di his st ake bm A leaner cut of lam

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COOK’S TIP All recipes are easily doubled, so you can make plenty of these ªÚ§ Ú Á ºº öÈçÖ freezer!

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Use fish pie mix t om ak et hi sl

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Andebis et, sumquiate officiendam non et quist faccab illuptam as molest,

87

CHICKEN NOODLE SOUP Serves 4 Takes 1 hr Cost per serve £2

High in protein which supports the maintenance of normal bones

1 Heat the oil in a large, lidded pan over a medium-high heat and sear the chicken pieces on one side for 5-6 mins. Turn and repeat; set aside.

2 Add the onion, carrot and celery, and sauté for 10 mins until softened.

Add the garlic and cook for 1-2 mins.

3 Return the chicken to the pan. Add the stock, herb sprigs and bay leaves; season. Bring to the boil; reduce to a simmer. Partially cover; cook for 20 mins, Û¸«ÁÁ«Â£ É Â÷ Û èÁ cè Â É ã¨ ¨ ã 4 Remove the chicken and shred into bite-sized pieces. Strain the soup into a clean pan; discard seasonings. Add the chicken, heat to boiling and add the broccoli and linguine. Cook for 2 mins.

Add the beans and spinach; cook for 1 min. Ladle into bowls, adding black pepper and parsley, if you like.

Each serving contains 1959kJ 466kcal 23%

18g 4g 9g 1.6g 25% 22% 10% 27%

of the reference intake. See page 8.

Carbohydrate 37g Protein 39g Fibre 7g

To freeze, strain the soup (step 4) into a freezer-safe container; discard seasonings. Add the chicken.

Cool, cover and freeze. To serve, defrost in the fridge overnight; heat to just boiling. Add the broccoli and noodles and follow as above.

88

RECIPES NANCY ANNE HARBORD PHOTOGRAPHY STUART OVENDEN FOOD STYLING BIANCA NICE PROP STYLING MORAG FARQUHAR

1 tbsp vegetable oil 500g skinless, boneless chicken thighs 150g skinless chicken breast 1 onion, diced 3 carrots, diced 3 celery sticks, diced 2 garlic cloves, crushed 1 reduced-salt chicken stock pot, made up with 2ltrs water 5g thyme and rosemary sprigs, tied with string 2 bay leaves 100g green beans, cut into 4cm pieces 100g spinach 400g fresh egg linguine or other noodles £ Ô ¸ ã » ¢ Ô Û» ÷ ¨ÉÔÔ to serve (optional)

PLAN AHEAD

L A M B B I RYA N I B A K E Serves 4 Takes 2 hrs Cost per serve £1.88 High in protein which supports the maintenance of muscle mass 2 tbsp vegetable oil 450g pack lamb leg steaks, cut into bite-sized pieces 8 whole green cardamom pods 5 cloves 2 tsp cumin seeds 3cm cinnamon stick É«ÉÂÛ Â »÷ Û»« 6 garlic cloves, crushed Á Ô« É¢ £«Â£ Ô »   »÷ grated 2 tsp hot chilli powder 2 tsp ground coriander 2 tbsp tomato purée ã ÛÔ ¢ ã  ãè » ÷É£è ã Ô»èÛ öã to serve 1 chicken stock cube, made up with 650ml water 300g basmati rice £  ÉèÛ Ô«Â ¨ É¢ Û É ÛÉ ¸ «Â 2 tbsp warm water (optional) ¢ Û¨ É « Â É Á«Âã  ¸ almonds, to serve

1 Preheat the oven to gas 4, 180°C, fan 160°C. Heat 1 tbsp oil in a large, heavy-based, lidded frying pan over a high heat. Once very hot, add the lamb in a single layer; sear on all sides.

Transfer to a plate with a slotted spoon. Season and set aside.

2 Reduce the heat to medium. Add the remaining oil and the whole spices, reserving 3 cardamom pods. When they start to pop, add the onions, a pinch of salt and a splash of water. Fry for 15-20 mins until softened. Put half the mix into a small dish and set aside.

3 Add the garlic and ginger to the remaining onions, stir well and fry for 1-2 mins. Add the ground spices, cook for 2 mins, then stir in the lamb. Stir in the tomato purée and yogurt, then pour in 250ml of the stock; bring to a simmer. Cover and reduce the heat to low. Cook for 1 hr, adding a splash of water if it looks dry. It’s ready when the lamb falls apart when pressed with a spoon and the sauce is very thick.

4 Meanwhile, 20 mins before the lamb is ready, put the rice in a large, lidded pan with the remaining stock, the remaining cardamom pods and some salt. Bring to the boil, cover and reduce the heat to very low. Cook for 15 mins, then remove from the heat and rest for 5 mins with the lid on. h Éó Â è £ Âã»÷ ô«ã¨ ¢É ¸ 5 Cover the base of a deep, freezersafe casserole with of the rice, then Ω the lamb, Ω the reserved onions and Ω É¢ ã¨ Û É ô ã «¢ è۫£ cÉÔ with more of the rice and remaining lamb. Finish with the remaining rice, É«ÉÂÛ Â Û É ô ã 6 Loosely cover the dish with foil and bake for 30-40 mins until piping hot. ] ó ãÉÔÔ ô«ã¨ ¸ »ÁÉÂ Û fresh coriander or mint and yogurt.

Each serving contains 2274kJ 540kcal

27

16g 5g 23 26

8g 9

1.7g 28

of the reference intake. See page 8.

Carbohydrate 75g Protein 32g Fibre 6g

To freeze, set aside the assembled but unbaked dish to ÉÉ» t Ô «Â »«Â£ »Á  ¢ û for up to 3 months. Defrost in the fridge overnight. Cook as per Ûã Ô ã¨ Â Û ó «ÁÁ « ã »÷

F I S H L A S AG N E Serves 4 Takes 1 hr 20 mins Cost per serve £2.60 High in protein which supports the maintenance of normal bones 1 tbsp vegetable oil 2 leeks, trimmed and sliced 150g spinach 150g frozen peas Á» Û¨ ÛãÉ ¸ 350ml skimmed milk ÷» ó Û ã ÛÔ É Â Éè Á«ö ô«ã¨ ã ÛÔ ô ã small pinch of ground nutmeg 1 heaped tsp Dijon mustard 10 (200g) dried lasagne sheets £ Û¨ Ô« Á«ö £ «»» » ó Û Ô« ¸   »÷ ¨ÉÔÔ 30g Parmesan, grated

1 Preheat the oven to gas 6, 200°C, fan 180°C. Heat the oil in a large, lidded, heavy-based frying pan over a medium heat. Add the leeks, cover and steam for 2-3 mins until they release some of their moisture.

Uncover and cook for 10 mins until softened. Add the spinach, cover and cook for a few mins until wilted. Uncover and cook to evaporate any excess liquid. Add the peas, cook for 1 min, then remove from the heat.

2 Meanwhile, put the stock, 150ml water and the milk in a medium pan with the bay leaves. Bring just to the boil, then remove from the heat.

Set aside to infuse for 30 mins.

3 Remove the bay leaves. Stir in the É Â Éè  £ Âã»÷ «Â£ ãÉ ã¨ É«» over a medium heat to thicken the sauce. When thickened, add the nutmeg, mustard and a little seasoning. Remove from the heat.

4 In a freezer-safe dish, layer º of the white sauce, of the lasagne sheets, Û¨ Ô« Á«ö cooked veg and º chopped dill. Repeat to make » ÷ Û Â«Û¨ ô«ã¨ 㨠ô¨«ã Û è Top with Parmesan. Bake for 30 mins or until the pasta is tender and the top is golden. Serve with the remaining dill.

Each serving contains 2249kJ 534kcal

27

16g 4g 22 19

10g 1.8g 11 30

of the reference intake. See page 8.

Carbohydrate 58g Protein 44g Fibre 4g

To freeze, wrap the assembled èã è Éɸ «Û¨ «Â »«Â£ »Á and freeze for up to 3 months. ¢ ÉÛã ÉÁÔ» ã »÷ «Â 㨠¢ « £ overnight, then cook as above.

For more batch cooking recipes, visit tesco.com/realfood 89

MIDWEEK MEALS

DINNER FOR TWO G et out of a cooking rut with these easy pasta dishes

CHICKEN PUT TANESCA BAKE

BEETROOT & DILL PASTA SAL AD

SPICED BROCCOLI FUSILLI

SICILIAN-ST YLE SPAGHET TI

91

MIDWEEK MEALS

Serves 2 Takes 15 mins Cost per serve 75p

Source of vitamin C which supports the normal function of the immune system 150g buckwheat or wholewheat fusilli 120g pack Tenderstem broccoli tips 1 tbsp olive oil ÛÁ »» É«É  »÷ Û»« £ »« »Éó  »÷ Û»« Ω tsp crushed chillies Ω tsp fennel seeds » £ Éè £ ãã É Û »÷ £ ã 4 tbsp half-fat crème fraîche Ω lemon, zested and juiced 40g vegetarian hard cheese or V Á Û Â Â »÷ £ ã ÉÔã«É »

1 Cook the pasta to pack instructions, adding the broccoli to the pan for the last 3 mins.

Drain well, reserving 3 tbsp of the cooking water.

2 Meanwhile, heat the oil in a large frying pan over a low heat.

Add the onion and cook for

SICILIAN-ST YLE S PAG H E T T I Serves 2 Takes 15 mins Cost per serve 89p

Source of vitamin B1 which supports the normal function of the heart 1 tsp olive oil 40g breadcrumbs £ ¢ Û¨ Ô Û» ÷ » ó Û Â »÷ chopped 150g wholewheat spaghetti 2 x 120g tins sardines in oil, drained ãÛÔ É«» Û ó ¸ ÉÂ Û ÁÉó  ۨ 㨫 ¸»÷ ¸ ÛÁ »» É«É  »÷ « Ω tsp crushed chillies 40g raisins ã ÛÔ ô¨«ã ô«Â ÉÔã«É » £ Ô«Â ÂèãÛ ãÉ Ûã ÉÔã«É » Ω lemon, zested and juiced

5 mins, then stir in the garlic, crushed chillies and fennel seeds.

Increase the heat to medium and cook for 3 mins.

3 Add the courgette and some seasoning. Fry for 3 mins or until the courgette is golden.

4 Add the pasta, broccoli and reserved water to the frying pan.

Remove from the heat and stir in the crème fraîche, lemon juice and cheese (if using). Season with black pepper to serve.

Each serving contains Energy

1231kJ 294kcal 15%

92

Saturates

Sugars

Salt

6g 6%

0.8g 13%

of the reference intake. See page 8.

Carbohydrate 38g Protein 9g Fibre 4g

COOK’S TIP Sausages are also good here: remove the meat from the skins and fry before adding the courgette.

Serves 2 Takes 40 mins Cost per serve £1.58 High in protein which supports the maintenance of normal bones 1Ω tbsp olive oil 200g skinless chicken breast, cut into 1.5cm slices » £ £ »« »Éó  »÷ ¨ÉÔÔ ãÛÔ « ÉÛ Á ÷ Ω x 230g pack vine-ripened ãÉÁ ãÉ Û É裨»÷ ¨ÉÔÔ 400g tin chopped tomatoes £ Ô Û «ÂÛ ÉÔã«É » 40g pitted black and green olives, É裨»÷ ¨ÉÔÔ Â ¨Éó÷ »» ãÛ ¢ ÉÁ £ ã«Â «Â  É裨»÷ ¨ÉÔÔ 150g penne £ ¢ Û¨ Ô Û» ÷  »÷ ¨ÉÔÔ £ V Á Û Â Â »÷ £ ã ÉÔã«É »

high heat. Season the chicken with pepper and fry for 2 mins until golden. Remove and set aside.

2 Add Ω tbsp oil to the pan. Fry the garlic and rosemary for 1 min, then stir in the fresh and tinned tomatoes, the capers (if using), olives, anchovies and 200ml water. Season, reduce the heat to low and cook gently for 15 mins until the tomatoes have softened.

Add the chicken.

3 Meanwhile, cook the pasta to pack instructions. Drain well, then mix with the sauce in an ovenproof dish.

4 Bake for 15-18 mins or until golden and the chicken is cooked through. Scatter the parsley and Parmesan (if using) over the pasta to serve.

Each serving contains Energy

2272kJ 539kcal 27%

Fat

Saturates

Sugars

Salt

14g 2g 11g 1.4g 20% 12% 13% 23%

of the reference intake. See page 8.

Carbohydrate 66g Protein 37g Fibre 5g

1 Preheat the oven to gas 6, 200°C, fan 180°C. Heat 1 tbsp oil in a large frying pan over a medium-

stirring, until golden and crisp.

Season with black pepper, stir in most of the parsley and set aside.

2 Cook the pasta to pack instructions. Drain (reserve 3 tbsp of the cooking water); set aside.

3 Meanwhile, add the reserved oil from the sardine tin to the frying pan and heat over a low heat. Add the onion and chillies and cook for 8 mins. Stir in the raisins and wine (if using), and sizzle for 1 min or until the liquid has almost evaporated.

4 Stir in the sardines and pine nuts (if using), and cook for 2 mins to heat through. Add the lemon juice.

5 Add the pasta, the reserved cooking water and remaining parsley. Cook for 1-2 mins to warm through; season. Divide between 2 plates and top with the parsley breadcrumbs and lemon zest.

Each serving contains Energy

1 Heat the oil in a large frying pan over a medium heat and fry the breadcrumbs for 3 mins,

Fat

12g 4g 17% 21%

CHICKEN P U T TA N E S C A B A K E

2577kJ 611kcal 31%

Fat

Saturates

Sugars

B E E T RO O T & D I L L PA S TA S A L A D Serves 2 Takes 20 mins Cost per serve £1.62

Source of folate which supports the reduction of tiredness and fatigue 150g dischi volanti pasta or orzo » ÁÉ û Ûã  ¶è« ã ÛÔ Â 1 tbsp extra-virgin olive oil º tsp Dijon mustard £ ¢ Û¨ «»» » ó Û Â »÷ chopped £ ÷ ÛÔ«Â ¨ » ó Û ¨ÉÔÔ Ÿ £ c Û É &«Â Ûã ÛÔ« ÷ Ûô ã ÷ ã ÉÉã ¨ Û»« «ÂãÉ Ÿ 80g lighter Greek salad cheese, crumbled £ ¨ û »ÂèãÛ ãÉ Ûã  É裨»÷ chopped

Salt

19g 3g 20g 1.3g 27% 17% 22% 22%

of the reference intake. See page 8.

Carbohydrate 82g Protein 33g Fibre 10g

For more delicious meal inspiration, visit tesco.com/realfood

1 Cook the pasta to pack instructions. Drain well, then transfer to a bowl.

2 Meanwhile, whisk together the lemon juice, olive oil and mustard; season. Stir through most of the dill and set aside.

3 Toss the pasta with the dressing, spinach, half the beetroot and most of the lemon zest; stir to coat. Set aside for 5 mins to allow the pasta to absorb the dressing.

4 Fold the remaining beetroot, the salad cheese and most of the hazelnuts through the pasta.

Scatter with the remaining hazelnuts, and the remaining lemon zest and dill. Serve warm or at room temperature.

Each serving contains Energy

1706kJ 407kcal 20%

Fat

Saturates

Sugars

Salt

17g 4g 20g 1.5g 24% 20% 22% 26%

of the reference intake. See page 8.

Carbohydrate 48g Protein 15g Fibre 5g

RECIPES LUCY O'REILLY PHOTOGRAPHY ALEX LUCK FOOD STYLING BIANCA NICE PROP STYLING JENNY IGGLEDEN

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Ever y cell in your b o dy ne e ds water, so make sure you know how to stay hydrate d and fe eling great Add slices of lemon and lime to water to make it more exciting. Or stay hydrated (and get your daily 10-microgram dose of vitamin D) with Get More Vitamin D Mango & Passion Fruit Still Water 500ml, £1.45; 4 x 500ml for £3.99; 1ltr for 99p*. It’s sugar-free and made ô«ã¨ ÛÔ «Â£ ô ã   ãè » ¢ è«ã óÉè Û

1.2 litres, or 6-8 glasses per day is the NHS’s recommended Á«Â«ÁèÁ «Âã ¸ É¢ è«

SPOT THE SIGNS OF DEHYDRATION • Fatigue • Muscle cramp • Flushed skin Heat intolerance • • Dry mouth and eyes • Dark and infrequent urine

Water makes up ơ of your body weight and is essential for it to function properly

Set a regular timer on your phone to remind you to stay hydrated. When it goes off, refresh with a cool bottle of Highland Spring Still Water 500ml, 55p. It’s been naturally filtered by the majestic Ochil Hills in Scotland, plus the bottles are 100 per cent recyclable.

DID YOU KNOW? Water helps to: • Transport nutrients and oxygen • Get rid of waste products • Control your temperature • Keep your joints lubricated • Maintain the strength and shape of cells

Stay hydrated when you’re on-the-go with a bottle of Buxton Natural Mineral Water 12 x 500ml, £2.25† in your bag. Its refreshingly pure British mineral water is from St Ann’s Spring in the Peak District. The bottle is 100 per cent recyclable too, so make sure you dispose of yours responsibly.

To help you rehydrate and replenish after a 30-minute workout, reach for Lucozade Sport Fitwater‡ 600ml, 70p /ã «Û »  ɢ Ôè « spring water with four key electrolytes that you lose when you sweat, to help you make the most of your workout.

Just don’t forget to stretch too!

Studies have suggested that kids who drink water over the school day have better short-term memory and perform better than those who do not**.

DID YOU KNOW? You can recycle plastic bottles, and much more, at facilities in the car parks of selected larger stores. Find your nearest at tesco.com/ store-locator.

FOOD WASTE

No one likes food to go to waste. Here are just some of the ways Tesco is helping to make a dif ference

REMOVING ‘BEST BEFORE’ DATES he stats are alarming – it’s estimated that 1.3 billion tonnes of food is wasted annually around the world: that’s about a third of all food produced.

In the UK alone, the annual amount of fruit and veg wasted could provide about 3 million people with their 5-a-day for a year*. While less than 1% of food at Tesco in the UK is wasted, when you serve 50 million shoppers a week, that’s still 53,000 tonnes a year. Tesco is committed to working with its suppliers to reduce these numbers, and aims to help halve global food waste by 2030.

T

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Following a campaign by the National Federation of Women’s Institutes earlier this year, it was found that fewer than half of respondents understood the meaning of ‘best before’ dates. They may be confused with ‘use by’ dates (see box, below right), and this can lead to perfectly edible food being thrown away. As a result of this, in May 2018 Tesco removed ‘best before’ dates from nearly 70 fruits and vegetables to help reduce food waste. These included apples, potatoes, tomatoes, onions and citrus fruits.

The ‘Perfectly Imperfect’ range is made up of wonky fruit and vegetables using produce that falls outside of our ÛÔ « ã«ÉÂÛ èã «Û still perfectly edible.

Since its launch in March 2016, Tesco has sold 14,230 tonnes of produce that may otherwise have gone to waste. The range includes apples, pears, potatoes, parsnips, cucumbers, courgettes, strawberries and frozen mixed berries. The ‘imperfect’ produce is also used elsewhere: 140 tonnes of potatoes per week – which may otherwise have gone to waste – are now used to produce Tesco mashed potato.

Bumper crops

‘USE BY’ VS ‘BEST BEFORE’

Despite careful forecasting and planning, weather conditions can result in bumper crops of produce. Last summer this happened with strawberries, so to prevent waste, Tesco worked with its suppliers to sell them at market-leading prices in special 1kg boxes at the front of stores. This has also happened with carrots, cherries, raspberries, celery, iceberg lettuce and cauliflowers.

‘Use by’ dates indicate there may be a safety risk if food is eaten after this time. ‘Best before’ dates are an indication of quality rather than safety, and are designed to show when foods are at their best.

They are still good to eat after this time, but may not be as good.

WORDS BRYONY BOWIE *Source: survey by feedbackglobal.org

Perfectly imperfect

LEFTOVERS

FRIDGE OR BREAD BIN?

We’re on a mission to help you make p ea ce with your lef tovers, one ingre dient at a time. This month: brea d

It’s a divisive issue, but bread needs to be stored at room temperature. The fridge will make it go stale more quickly, as it removes moisture and dries out the bread.

Store sliced bread in its plastic bag; keep crusty loaves in a paper bag to absorb excess moisture.

rom bread and butter pudding and French toast to treacle tart, some of our favourite dishes have been born from stale bread.

What’s not to love? And yet in the UK, 900,000 tonnes of it is wasted every year – about 24m slices every day! Read on for our top tips and tricks for using up your loaves as well as prolonging their shelf life.

F

3

HYDRATION TO THE RESCUE

FOR STALE LOAVES HERBY BREADCRUMB SPAGHETTI Fry anchovy fillets, garlic and breadcrumbs until golden, then stir through lemon zest and chopped parsley.

Toss through cooked spaghetti and kale.

MAKE FRIENDS WITH THE FREEZER

FOR HARD ROLLS

slices of bread are thrown away every day by UK households*

FOR CRUSTS HARISSA CROUTONS Coat cubes of bread in harissa and olive oil, then bake until golden. Toss through a Mediterranean salad to serve.

wrap.org.uk

24m

ITALIAN RIBOLLITA Fry onion, carrot and celery, then add chopped tomatoes, cannellini beans and stock.

Simmer until the veg has softened. Stir in shredded cabbage and chunks of bread; cook until you have a rich soup.

*

WORDS BRYONY BOWIE RECIPES CAROLINE MORRISH PHOTOGRAPHY DAN JONES

If it’s only a little stale, you can still bring most loaves back to life! Just sprinkle with a little water, then heat for a few minutes in the oven.

If you know you won’t use it all, freeze bread while it’s still fresh. If it isn’t already, slice the bread (so you don’t have a tough time carving a frozen loaf), then wrap in clingfilm. You can toast it from frozen.

Already stale? Blitz to breadcrumbs and tip into freezer bags.

WAYS TO USE IT UP

For more leftovers recipes, wisit tesco.com/realfood

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Cook up a storm this autumn Halloween for less Fun family food that wonâ&#x20AC;&#x2122;t break the bank

Bonfire bonanza

IN STORES OCTOBER

Our recipes will ensure your night goes with a bang

Buy it, hide it!

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LIVING Family

Beauty

Wellbeing

Fresh starts • Fe elgoo d rituals for a happier you • How to get lost in a goo d b ook • St ylish yet af fordable up dates for your home

UPDATE YOUR DINNERWARE Add a splash of colour to your table with this vintage-feel Freya dinnerware.

Tesco Freya range, from £1.50 Available in store only 99

HAPPY RITUALS Make this autumn the time to create new rituals for a c almer, more contente d you

T

hink of someone you know who’s successful and happy and you can be sure that they will have a handful of rituals they live by. But why are these habits so important? Often Ô ÛÛ É Û ÛèÔ Ûã«ã«ÉÂÛ rituals can aid the mind to ¢É èÛ É Âã ã è Âö« ã÷  ÛÛ Âã« »»÷ ¨ »Ô you succeed. Anyone can adopt their own bank of rituals to help lead a more contented life.

Start by considering the parts of your day and week that É㨠÷Éè Ûã ÛÛ ÷Éè Éèã É simply could be improved upon. Perhaps you’re always rushed in the morning or feel you waste time when travelling ãÉ ôÉ ¸ E öã ã ÛÉÁ ¨ ÔÔ÷ ¨ «ãÛ É «ãè »Û ÉÂ Û that are achievable (with a little É ã  㨠ã ÷Éè ôÉ ã ô Âã to break. Write them down and commit to them. Here are some ideas and expert tips to get you started…

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4 WAYS TO… make Mondays a breeze

1

Plan ahead – £ ã ÷Éè Éèã ã  lunch organised on Sunday night, to help save time and avoid lastminute panic or indecision.

2

Don’t hit snooze. ‘Although it can be tempting, this often leaves us feeling more tired during the day,’ explains sleep expert James Wilson from The Sleep Geek (thesleepgeek.co.uk). ‘Even if you ¢ »» ¸ ãÉ Û» Ô «Â ã¨ÉÛ ó minute intervals, the sleep you get ¨ Û ÂÉ »  ã

3

Shift your mindset. Changing how you feel about the day can be very powerful. ‘Having that “Friday feeling” every day will make you feel

better and allow you to be happier and more successful in life,’ says life coach Aimee C. Teesdale (aimeecteesdale.com). ‘To create this positive mindset, start the day by writing down a list of all the things you’re grateful for, including 㨠 ãÛ ã¨ ã ÉÁ ¢ ÉÁ ô¨ ã you do. Then think about what you want to get out of the week, and go out and make it happen.’

4

Plan something fun for Monday evening. Having something to look forward to can get you through even the toughest Mondays.

Inspiration in a podcast Make the most of your commute O Saints of Somewhere An impressive roll call of guests, from top athletes to musicians, talk about life and what they’ve learned along the way.

O No Such Thing as a Fish Researchers from the TV show QI share the weird and wonderful facts they’ve discovered each week.

Talks Daily Thought-provoking talks by some of the world’s leading thinkers.

O TED

WELLBEING

3 IDEAS… shake the midweek slump

1

Turn a night in front of the TV into an impromptu movie night with your partner, family or friends… complete with movie snacks, obviously.

2

Get baking! Freshly made chocolate brownies on a Wednesday evening feels pretty

indulgent. Plus your co-workers will love you if you take the leftovers «ÂãÉ ã¨ É

3

Knock on a neighbour’s door for a quick catch-up, or call that friend you’ve been meaning to chat to for months – mood boost guaranteed!

Stretch your body! É «ã ó

÷

÷  ÷Éè »» ÛÉÉ ¢

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]ã 裣»«Â£ ãÉ ã ö «Û «ÂãÉ èÛ÷ »«¢ V«» ã Û ã ¨ » ]Á÷㨠Ôè É ÷Ô«» ã Û É è¸ Û ÷Û ¶èÛã ó Á«Âèã Û É¢ Ûã ã ¨«Â£ ¨ ÁÉ Â«Â£  Á ¸ «  «»÷ Ûã ã ¨«Â£ Â Ô Éó« ÛãÉ«ۨ«Â£  ãÛ ãÉ ÷Éè Éó »» ô »» «Â£ ÔÉÛãè ¶É«ÂãÛ « è» ã«É  Ûã ÛÛ » ó »Û she says. Try these: O Leg stretches Lie on your back, knees bent to your ¨ Ûã >«¢ã ÷Éè ¨  ۨÉè» Û É ã¨ ÉÉ ã¨ Â extend one leg as you draw the other in. Swap legs.

O Knee rolls Lie on your back, knees bent at 90° and arms out to your sides. Drop both knees to one side, hold, then swap to the other side.

O Cat stretch Kneel on all fours. Breathe in for ¢Éè ö«Â£ ÷Éè ÛÔ«Â ãÉ ã¨ «»«Â£ »«¸ ã ¨«Â£ «ãÛ ¸ ¨É» ¢É ó Û ÉÂ Û Then breathe out for four, relaxing your spine as you do so. Repeat as many times as you wish.

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WELLBEING

Make Sundays your batch-cook day Take a look at our recipes on page 86 for inspiration. You’ll feel more organised and buy yourself more time during the week. Why not aim to try at least one new ingredient, recipe or world cuisine every week to keep things fresh? There’s no excuse for getting stuck in a recipe rut!

7 WONDERS

1

Make breakfast an event, whether it’s pancakes with all the toppings for the kids or a quick smashed avocado on toast and a £ÉÉ É ] Ô £ ¢É Éè ¸¢ Ûã « Û

usually end up sitting on the stairs for days, or reorganising an Éó Éô«Â£ ¸«ã ¨  ô

4

6

If Saturdays are packed with ferrying the kids to activities, have a quick family catch-up in the ÁÉ Â«Â£ ãÉ ôÉ ¸ Éèã Ô»  A family calendar is ideal for keeping a busy household organised – and ultimately happy!

Book in get-togethers with friends and family. If it’s in the calendar, chances are it will ¨ ÔÔ Â /¢ ÷Éè  èÔ Û Â «Â£ dozens of messages between you trying to organise a date, try Doodle ÉÉ » ÉÁ ô¨ ó ÷É  ‘tick’ their available dates on an online calendar and even make Á ã«Â£ Ô» Û裣 Ûã«ÉÂÛ

3

5

2

Unplug. /¢ ÷Éè  ÷Éè Û »¢ absent-mindedly reaching for your phone, start that book you’ve 102

been wanting to read for ages instead, or get outside and go on a Ԩɠ¢ ó Âãè

Do one thing to make life easier, whether it’s buying a basket for stashing those things that

Try something new or go somewhere you’ve never been ¢É ¨ £ «Û Û £ÉÉ Û rest! Take it in turns with friends or family members to pick where to go  ô¨ ã ãÉ É

7

É 㠻» èÔ ó ÷ Û É ɢ your weekend because you feel ÷Éè ¨ ó ãÉ ]ÉÁ ã«Á Û É«Â£ nothing is best for mind and body, so allow yourself time to potter, read, listen to music – whatever you ¶É÷ £è«»ã ¢

WORDS SARAH DAWSON ILLUSTRATION SOPHIE MELISSA

of the weekend

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WELLBEING

RANDOM ACTS OF

B e nice…to yourself for a change!

B

eing kind to others can boost your body’s feel-good chemical, serotonin, and reduce cortisol, the stress hormone – all of which is great for your health.

But guess what? Turning a little of that compassion onto yourself can ¨ ó ö ã»÷ ã¨ Û Á  ãÛ /ã Û ÂÉã Éè㠫£ Û » Û¨ «ã Û about considering your own needs and refuelling yourself so you’re happier – leaving you in a better position to take care of others.

Turn the page to start!

105

WELLBEING

SPLURGE A LITTLE

GIVE YOURSELF A BREAK

EMBRACE WABI-SABI

Buy nice underwear, light that scented candle you’ve been saving for a special occasion, buy a bunch É¢ Éô Û ¶èÛã èÛ c »»«Â£ ÷Éè Û »¢ ÷Éè ôÉ ã¨ «ã ÉÉÛãÛ self-esteem.

Research shows that being overly self-critical means we’re more likely to experience depression and anxiety. Next time something goes wrong, or you feel you’ve made a mistake, don’t give yourself a hard time. Instead, look at the situation objectively, see if there’s anything you can learn from it – then move on.

c ¸ » ÛÛÉ ¢ ÉÁ 㨠: Ô Â Û way of living that embraces imperfection and sees the beauty in ¸Û  ôÛ «Â »è «Â£ ÷Éè wrinkles, your mummy-tummy and your wonky teeth! For inspiration, search online for photographer Grace Elizabeth, who photographed new mums with their stretchmarks painted in gold to celebrate their bodies’ achievements. We love!

CREATE A TABLE FOR ONE

GET CULTURED

Got a spare hour or two? Rather than run errands or buy groceries, take a trip to your local art gallery or museum, or take a historic tour of a nearby town. You’ll get some uplifting and relaxing time out – and see your surroundings with new eyes.

106

Cut out and stick these tips on your fridge for a daily dose of inspiration!

FEEL THE LOVE FOR FITNESS

Exercise is a great way of being kind to yourself, as it takes care of body and mind. But if you’re not enjoying your workout, ditch it for something ÁÉ ¢è c ÷ ¨è» ¨ÉÉԫ£  class, group rowing, trampolining, or form a walking group. If you’re laughing while working out, you’ll increase endorphins and give your immune system a boost too.

Workers in Sweden are among the least stressed in the world. It could be down to the fact that, along with their lunch breaks, they take Á«Âèã ¸ É É ¸Û every morning and afternoon, often with a pal and a home-baked pastry. Make a date to take regular micro-breaks through your day too – and ask colleagues to join in.

WRITE A ‘NOT TO-DO’ LIST

Create a list of things you really no longer want to do. It may include meeting with people who don’t make you feel good, attending gatherings or events you don’t enjoy, working through your lunch break or taking on more overtime.

WORDS KIM JONES ILLUSTRATION STEPH BAXTER

Cook something that you want to eat for dinner (yes, you). Maybe it’s a meal you never have at home because the rest of the family don’t like it. Lay the table, light a candle and savour every mouthful.

TAKE ‘FIKA’ BREAKS

How to get into Fall in love with rea ding again with our pra c tic al and inspiring tips for all the family e’re a nation of screen lovers, and in our modern, fast-paced world, who can blame us? Technology Ô Éó« Û «ã Û«û Âã ã «ÂÁ Âã ö «ÂÛã Âã»÷ ãã«Â£ Ô ¢ ã»÷ «ÂãÉ Éè èÛ÷ lives. So losing ourselves in the world of a book is increasingly hard to do – but it’s a pleasure we’re denying ourselves.

And with just 51% of preschoolers being read to at home (compared to 69% in 2013*), it’s time to rediscover the joy   ãÛ É¢ «Â£ ¢É »» 㨠family. There are simple ways to welcome books back into your life, or introduce children to the happiness they can bring. Let this month be the start of a new chapter!

W

Book covers are for illustration only

Young children

108

AT HOME ‘When your child shows interest in a book, seize the moment to read to them,’ says Sue McGonigle, a lecturer in primary education and co-creator of lovemybooks.co.uk. Bedtime stories are an important routine too. Creating a reading corner

with cushions and a favourite teddy can be comforting for some children, but ‘try to have books in most rooms so they can read when they fancy it.’

It’s key that reading sessions are fun and the right length for your child. Ten minutes might be plenty for your active Ô Û ¨ÉÉ»  㨠ã Û Â ‘Don’t worry if little ones wander É ¨ »¢ô ÷ 㨠É裨 Û ÷Û ]è

DID YOU KNOW…?

Young people who read ÈçâÚª Ú §ÈȺ Ö ò times more likely to Ö Èò ⧠ªÖ ¢ expectations.**

‘Have a pause to “play the story” with younger children – for example, hiding a toy animal just like in the story,’ Sue suggests.

Try the classic Dear Zoo by Rod Campbell (Pan Macmillan).

First published in 1982, the liftã¨ Ô ãÉ ó » ã¨ Â«Á » formula never grows old.

Remember, reading isn’t just about traditional books. In fact, it’s often a good idea to

LOVE BOOKS

*

Children’s Book Consumer survey from Nielsen Book Research **The National Literacy Trust

« Âã« ã ã¨ Û ¨ÉÉ» ÉÉ¸Û they have to read as homework and the books they want to dive into at home for fun. Grab their attention with funny poetry, graphic novels or comics. You could even inspire them to create their own.

IN THE COMMUNITY Your local library is the easiest and best source of a wide selection of children’s books – and libraries need our support to continue to receive funding. Give children the freedom to choose the books that catch their eye.

OUT AND ABOUT So many of our beloved book characters, from Paddington to Winnie-the-Pooh to Harry Potter, can be traced to particular locations (and attractions) across the UK, which make for fantastic family days out. Bringing characters to life in a magical way can encourage children to start, continue or even reread books.

DISCOVER MORE There are lots of resources online – check out these websites for inspiration: Wordsforlife.org.uk, run by The Literacy Trust, has masses of activity sheets and animations, sorted into age groups. c¨ &è ]ãè Û ã«É ÉÂ Ô Â£è«Â É è¸ Ôè Â É Û ¢ã÷ makes inspired by beloved characters, as well as quizzes and printable posters.

A community book swap is a brilliant way for children to

discover new favourites. Look for posters in your area or on online ¢É èÁÛ /¢ ÷Éè  ã  Â÷ ô¨÷ not set up your own? For a handy guide to doing it yourself, visit literacytrust.org.uk.

Lovemybooks.co.uk, created by a team of literary specialists, has Top 10 lists, themed collections of books with activity suggestions (such as puppet-making), videos of stories read aloud, and advice about reading with your child.

Get help creating fancy dress costumes inspired by books at harpercollins.co.uk.

It’s key that reading sessions are fun and the right length for your child 109

LOVE BOOKS

Teens If you struggle to get your teenager to pick up a book, identify topics that interest them – be it a news story, a cause they care about or a sport they love –  㨠   ôÛÔ Ô ã« » Û in print or online to share with them. Looking at a subject in « Âã ô ÷Û ô«»» ¨ »Ô «ÁÔ Éó their critical thinking. c  ã«É «Û £ ã Û ÷Û ]è McGonigle from lovemybooks. co.uk. ‘Try Patrick Ness for starters. If they really get into a series, ask your librarian for suggestions along a similar vein.

Librarians have a wealth of ¸ÂÉô» £ ÛÉ Á ¸ èÛ É¢ 㨠Á Loved by older children and adults alike (and winner of many awards), The Curious Incident of the Dog in the Night-time by Mark

110

Haddon (Red Fox) is great for starting up a conversation once ÷Éè ó É㨠«ã Plan a trip to a local book festival. Hearing a favourite author (or someone new) talk about their creations can be very inspiring. Visit literaryfestivals. co.uk for UK listings – including 㨠㨠¨«» Â Û >«ã ãè & Ûã«ó » Ÿ ] Ôã K ã Ÿ bathfestivals.org.uk), the largest of its kind in Europe.

GIVE YOUR HIVE T S K A B L U F R E D A WON

£1

LOVE BOOKS

READY FOR your shelfie Got the books but not the looks?

Here’s how to store your books in simple but stylish ways Front-facing shelves for kids’ books can be created in a jiffy – and on a budget – by buying spice racks and attaching them to the walls at kid-friendly heights. Give them a lick of paint and no one will ever guess!

Adults’ books can look great when they’re front-facing too.

Use picture shelves to display your most attractive books.

For a display with a difference, try laying books on top of each other, back to back – you’ll create more interesting shapes on your shelves this way.

WORDS KATIE HUTLEY V,KcK'Y V,w TOM REGESTER VYKV ]cw>/E' REBECCA NEE

Adults Routines aren’t just for kids.

Many of us are so busy making sure everything else is on track that we forget to make time for ourselves. Try swapping your bedtime Instagram scrolling for a chapter of a good book, or Ûô«ã ¨ É ã¨ cs  £ ã ¨ »¢ an hour of reading time instead.

‘If the thought of starting a new novel is daunting,’ says Sue McGonigle, ‘why not start with a short story?’

Find a local book club that meets monthly, giving you a reading target to aim for.

Or join an online book club – there are lots of them.

If a book isn’t working for you, don’t be afraid to say it’s not, and then move on. You may want to come back to it at a later date, but life’s too short to stick with something you’re not enjoying.

FIND THE RIGHT BOOK FOR YOU Not sure where to start?

‘Look out for prize-winning books,’ suggests Sue. They’ve won for a reason. There are so many awards out there, but the Waterstones Book of the Year or the Costa Book Awards are good places to begin.

The subscription service readinginheels.com will send you a book a month (plus other treats!), and they promise that it will be something beyond chick »«ã É «Á ã«ÉÂ V « Û Ûã ã from £10 + p&p.

If you create an account at goodreads.com, you can add the books you’ve ¶É÷ ãÉ ÷Éè Ô É » c¨ site will then come up with a list of suggestions tailored to your tastes.

Try grouping your books by the colour of the spine (see pic, left) and arranging them along the colour spectrum. Timeconsuming but game-changing!

Search charity shops and secondhand book sales for vintage copies of your favourites – your retro finds will look great on display.

Think outside the shelf! Books can be stored in wicker baskets, vintage suitcases or painted ã Û Û Ô ãÉ ã «Â ô«ã¨ your decor.

Tesco on audio Selected features from Tesco magazine are available as an audio version, produced with the RNIB. You can listen for free by visiting soundcloud. com/tesco-magazine.

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HOME

Style your home Let your home b e a refle c tion of your p ersonalit y and st yle this autumn with these easy and instant up dates… cè Â ã¨ Ô £ ãÉ Â ¢Éè ¸ ÷  ô »ÉɸÛ

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Into the deep G o over to the dark side with a rich and regal palette of blues, from ultramarine to on-trend teal GET THE LOOK 1 Embrace deep, dark shades – they add warmth, drama and a contemporary feel. Navy blue makes for a rich backdrop that is also a smart, softer alternative to black. Try painting a striking feature wall, then adding a complementary rug or headboard in your chosen blue.

2 If you want to start slowly, introduce touches of blue. Paint skirting or shelving, or try wallpapering an open shelving unit with blue plain or patterned paper for impact.

3 Blue doesn’t have to be deep and moody: teal is a vivid accent colour, so it’s perfect for statement vases, candleholders and cushions.

Dine in with decadent blues, greys and blacks introduced through dinnerware and tablecloths. Try navy linen – it will work in all seasons and is super smart.

Team with a sumptuous, deep teal and bright fuchsia pink for accessories, flowers or even a feature wall.

Fox & Ivy Nero 12-piece Dinner Set, £40 (Includes dinner plates, side plates and bowls; all products also available as single items) 116

HOME

Introduce a blue scheme without investing in new furniture. Choose cushions and throws in contrasting, luxe textures – you can sink into velvet, satin and silk, opting for gold foil prints and delicate embroidery to add interest.

According to colour authority Pantone, metallics are this year’s neutrals. Complement a blue scheme with warm, goldtoned accessories and lighting.

Fox & Ivy Crane Trinket Holder, £10; Fox & Ivy Marble Lantern, £20; Fox & Ivy Gold Peony Cushion, £20; Fox & Ivy Velvet Cushion, £12 Silver

Fox & Ivy Whimsical Square Photo Frame, £8 4x4in

Fox & Ivy Velvet Cushion, £12 Teal

The soothing properties of the colour blue are thought to reduce blood pressure and heart rate, which makes it perfect for bedrooms. Inject blue with patterned bed linen – try a floral jacquard design paired with a neutral luxury bedspread to soften the look.

Fox & Ivy Chinoiserie Duvet Set, £26 Navy Double; Fox & Ivy Geometric Velvet Bedspread, £40 Grey

Fox & Ivy MercuryEffect Vase, £25 Teal 117

HOME

Hot metallics Add instant glamour with a ccessories in gold, silver and copp er

Fox & Ivy Gold Edged Mirrored Plaque, £8

TREND Ombre is big this season and offers a subtle metallic look, which oozes design appeal.

A cluster of ombre vases creates an eye-catching display.

Fox & Ivy Ombre Barrel Vase, £18 Gold & Pink; Fox & Ivy Pearlescent Vase, £16 Teal; Fox & Ivy Peony Print Cylinder Vase, £18 Grey & Gold

Fox & Ivy Gold Peony Cushion, £20; Fox & Ivy Gold Cross Hatch Cushion, £16

GOLD RUSH Here’s how to intro duce metallic s Start small with one striking statement piece such as a vase – and feel free to mix and match gold, silver, bronze and copper.

Pair with neutrals, navy blue and black to create a tonal scheme, but incorporate

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contrasting textures like velvet and faux fur.

Ready to take it one step further? Upcycle a chest of drawers with gold knobs, or try salvaged copper taps for an instant personal touch.

Fox & Ivy Gold Stemless Wine Glasses, £20 Set of four; Fox & Ivy Gold Champagne Flute, £20 Set of four; Fox & Ivy Gold Wine Glass, £20 Set of four

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Scandi modern C ool neutrals, mute d pastels and sof t, ta c tile tex tures make for a look that’s as ef for tless as it is liveable

GET THE LOOK 1 Try dusty rose, grey and soft sage alongside neutral accents and pale wood.

2 Mix and match texture in soft furnishings for an interesting layering effect. Think smooth cotton paired with Mongolian faux fur.

4 Add interest to a plain wall with wall-mounted cubes, which you can fill with accessories, indoor plants and books.

5 Soft lilac is a calming and sleep-inducing colour for a bedroom. Introduce it with bed linen, and layer the look with cushions and throws to create your sanctuary.

3 The right lighting can make a room feel more spacious and inviting. Think mood lighting and task lighting and go with simple shapes and neutral lampshades with industrial accents.

Oslo Large Filled Candle, £10 Jasmine & Coconut; Cinema Light Box, £12; Eucalyptus and Pussy Willow in Cement Pot, £14; Modern Desk Lamp, £22 Grey; Mongolian Faux Fur Cushion, £12; Dashes Cushion, £9; Honesty Print Cushion, £10

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HOME

5

INSTANT UPDATES

Transform a ro om with a few key buys Oslo Black 12-piece Dinner Set, £17.50

Florence Curtains, £34 Grey 66x90in; Hello Plaque, £2; Wall Map Art, £14; Woven Dots Cushion, £10; Honesty Print Duvet Set, £18 Grey Double; Knitted Sherpa Throw, £35 Silver Hanging Floating Photo Frame, £7

FOR THE LOVE OF SCANDI Here’s how to incorp orate a little S c andinavian into your home life Create a tech- and clutterfree zone in a bedroom, for a serene space fit for sleeping.

Houseplants add colour to a neutral space. Try succulents – low maintenance, high impact.

Create a sense of space and light with carefully placed mirrors. Round mirrors make a real impact.

Heard of ‘fika’? It’s Swedish for coffee break, and is all about slowing down. Treat yourself to a new cup and saucer to motivate you to enjoy daily fika, complete with coffee and cake!

Calendar Blocks, £8

Etched Honesty Print Cylinder Vase, £10; Oak Effect Retro Drawers, £14; Succulent in Cement Pot, £6; Wire Table Lamp, £25

Oslo Large L r Filled Candle, £10 Available in Rose & Bamboo and Jasmine & Coconut

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Rustic retreat G et ba ck to nature with ear thy neutrals, warm woo ds and animal motifs for a look that’s b oth homely and chic GET THE LOOK 1 Subtle touches can go a long way to refreshing a room. Mix and match materials for your home accessories to achieve a laid-back style: try enamel, textured glass and embossed

metal, then bring the outdoors in with displays of pussy willow or faux stems like eucalyptus.

2 If you want to ramp up the rustic factor, plump for rich berry tones, embroidery and animal prints in soft furnishings and accessories.

5

INSTANT UPDATES

Transform a ro om with a few key buys

Berry & Butterfly Enamel Jug, £10

Rabbit Trinket Tray, £6

Sweet Pear Scented Candle, £6 Also available in Baked Apple

Map Wall Art, £14

Rabbit Tealight Holder, £3; Blossom and Berries in Glass Vase, £12; Dragonfly Decal Vase, £8

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Garden Two-Wick Candle, £8 Available in Rosemary and Mint

HOME

HUNKER DOWN Spruce up your living room with a few seasonal updates. Layer cushions and knitted throws for an ultra-cosy vibe. Complement plain fabrics with textured floral embroidery and hand-drawn hedgerow designs. Hare Cushion,

WORDS JO WOODERSON

£12; Knitted Sherpa Throw, £25 Silver; Berry Check Sherpa Throw, £25; Bird with Key Cushion, £8; Hedgerow Cushion, £8

Berry Check Cushion, £9

Ceramic Rabbit Table Lamp, £16

SLEEP IN THE WILD You can really go to town on this theme, while staying stylish by keeping furniture lines clean and introducing a fox or floral pattern on bed linen. Throw in a whimsical rabbit lamp or trinket tray for an animal lover’s dream bedroom!

Fox Duvet Set, £18 Double 123

EASY

AUTUMN UPDATE Embrace pattern and tex ture with a newseason wardrobe that’s versatile and chic

CHECKMATE All over the catwalk for A/W 2018, this season’s checks are bold and easy to wear

Left to right: Green Tartan Mini Skirt, £18 BR825483; Checked Midi Skirt, £20 BC825406; Ochre Check Tunic, £18 JK825407; Heritage Check Mini Skirt, £16 BR825464; Checked Trousers, £18 BR825487 124

FASHION

How to wear checks Don’t be afraid to double up – a check skirt with a check coat in a contrasting style can look amazing. Just introduce a block colour and keep accessories plain.

Or combine checks with on-trend tweed to create easy country chic.

How to wear check

Trench Check Rust, £45 BT825496; White Tencel Shirt, £18 JK826409; Belted Twill Rust Trousers, £20 BR825466

Feather Batwing Ochre Jumper, £16 BM825469; Button Check Wrap Pencil Skirt, £18 BR825465 125

FASHION

6 OF THIS SEASON’S COATS Wrap up warm in one of these smart must-haves The super soft Teddy Coat, £35 BT825507, makes a real statement.

It’s so cosy you won’t want to ã ¸ «ã É

Find your shape and style Accentuate curves É Â ¨Éè £» ÛÛ £è with double-breasted designs and deep V-necks.

Petite frames suit classic cuts and features that naturally draw the eye upwards, such as oversized lapels or faux fur collars.

From top: Grey Bouclé Coatigan, £29 BT825473; Rust Bouclé Coatigan, £29 BT825474; Long Parka Khaki, £49 BT825420; Berry Check Crombie, £39 BT825494; Long Padded Mink, £45 BT825405 126

BAG EDIT Arm candy in all shapes and sizes Channel French chic with a padded design.

Left to right: Nude Chevron Dome Camera Bag, £12.50 BO825453; Ochre Mini Soft Triple Bag, £18 BO825503; Kettle Bag Red, £18 BO826414

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wheat free recipe†

FASHION

WEEKENDER Stay cosy and stylish in comfortable separates Flat but stylish ankle boots are a great match for jeans (below).

White Padded Coat, £35 BT825417; Stripe Chevron Jumper Grey, £18 BM825499; Mom Jean Mid Wash, £18 JL825473

Left to right: Crew Fashion Rib Jumper Grey, £16 BM825419; Lace Up Ankle Boots, £25 BK825524; Black Chelsea Boots, £20 BK825505; Fairisle Chenille Jumper, £18 BM825466; Longline Sweat Ochre, £12 JF825499

JEANS EDIT

WORDS JO WOODERSON

Update your autumn wardrobe with your pick from our new denim collection Left to right: Knee Slash Fletcher Skinny, £20 JL825468; Denim Tube Mid Wash, £14 JL825430; Skinny Extreme Wash, £16 JL825437; Talia Contour Blue Black Button Fly, £25 JL825464; Rae Relaxed Crop Midwash, £20 JL825476

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summer revived

GIVEAWAY

The ME-TIME box In the first of our brand-new giveaway series, you can win one of 10 gorgeous ‘ritual’ boxes, full of relaxing treats

1 As the evenings draw in, boost your mood with this heavenly scented Fox & Ivy Moroccan Rose candle, £8.

2 Pour Calcot Manor Orange & Wild Rose De-Stress Bath Float 500ml, £6, into a running bath for a relaxing, sweet-smelling soak.

3 Soothe your skin and wash away the stress of the day with gentle and luxuriously creamy Garnier Naturals Rose Water Milk 200ml, £3.50.

4 Indulge in a full-body salt scrub for silky, smooth skin. Calcot Manor Sweet Almond Gentle Sea Salt Scrub 350ml, £8, smells good enough to eat and moisturises as it exfoliates.

5 Create a moment of calm with this refreshing, delicately scented Pukka Organic Love Tea (20 teabags), £2.49.

6 Massage in Bio-Oil 60ml, £8.50, paying attention to any rough patches. This beauty cabinet staple

can help reduce the appearance of scars and stretch marks.

7 Treat yourself to a weekly face mask – L’Oreal Pure Clay Glow Mask 50ml, £8, contains clay to draw out impurities, leaving skin squeaky clean, fresh and luminous.

To be in with a chance of winning one of these me-time boxes, enter at tes.co/beautyboxsep by 23:55 on 30 September 2018. Please read the full terms and conditions online before entering.

1

one of 10 boxes

2 3

4

6 7 PHOTOGRAPHY PIXELEYES

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The prize draw is open to UK residents aged 18+. Normal exclusions apply. Closing date 23:55 on 30 September 2018. 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 Pukka Organic Love Tea (20 sachets), 1 x Fox & Ivy Moroccan Rose candle, 1 x Calcot Manor Orange & Wild Rose De-Stress Bath Float 500ml, 1 x Garnier Naturals Rose Water Milk 200ml, 1 x L’Oreal Pure Clay Glow Mask 50ml, 1 x Calcot Manor Sweet Almond Gentle Sea Salt Scrub Á»  ö «É K«» Á» V É è ãÛ Á ÷ « «Â ÔÔ Â ¢ ÉÁ «Á £ Û Û¨Éô V ÉÁÉã c Û É ]ãÉ Û >«Á«ã c Û É ,ÉèÛ ]¨« Park, Kestrel Way, Welwyn Garden City, AL7 1GA. Please read the full terms and conditions online at tes.co/beautyboxsep before entering.

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beauty fixes Pushe d for time? Our exp er t tips, smar t shor tcuts and clever multi-tasking b eaut y buys make lighter work of looking goo d

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BEAUTY

5-MINUTE MAKEUP Makeup artist and facialist Frances Prescott gives her fast, foolproof daytime makeup routine. She explains: ‘I’m always looking for ways to save time. Start by using products that do two – or more – jobs in one’ O ‘Opt for a foundation with radiance-boosting pigments and glow-enhancing ingredients, so you don’t need a highlighter,’ says Frances. We like Max Factor Healthy Skin Harmony Miracle Foundation (1), £15. ‘Using a damp sponge or foundation brush to apply your base will also boost luminosity.’

O ‘Invest in a creamy concealer stick that you can also use later in the day for touch ups,’ says Frances. L’Oreal Paris Infallible Longwear Shaping Stick (2), £9, is a fab, easy-to-apply, all-in-one foundation, concealer and highlighter. Add one to your bag.

O  ÉôÛ Â Û« Ûã Ô contouring) to give shape to your features. Frances says: ‘Eyebrows really do frame your face and it’s «Â « » ô¨ ã «  »«ãã» »»«Â£ «Â Á ¸ Û Max Factor Brow Shaper (3), £8, is a double-ended wonder with a pencil at one end and a brow-shaping wand at the É㨠hÛ ¢ 㨠÷ Ûã ɸ Û ãÉ »» «Â Â÷ £ ÔÛ ¢É öã «ã«É O Ask women what their makeup must-have is and it’s often mascara. Frances explains: ‘A few coats of mascara really does make your look “done”. No time for eyelash curlers? Try a curling mascara – Rimmel Super Curler (4), £7, lifts lashes from the root.

O Blush gives you an instant lift.

‘A dusty pink is a suits-all shade, so quick and easy to apply,’ says Frances. Swirled with multi-tonal pigments, Max Factor Cream Vè »èÛ¨ ãã Û »» Û¸«Â tones. Tap on to the apples of your cheeks and blend up and outwards.

The 10-MINUTE BEDTIME FACIAL Once you know the drill, this ÛÔ ÷ /w ¢ « » Â ãã «Â around brushing your teeth and falling into bed. ‘Focus on what’s essential for skin maintenance – cleansing, exfoliating and moisturising,’ says Frances Prescott. Her no-frills facial may be pared-down but it hits the spot.

O Next, use a face cloth soaked in hot (not boiling) water to remove your cleanser and as a quick steam treatment. ‘Place the cloth over your face, press gently to enhance exfoliation, breathe deeply and relax.’ Use the cloth to remove the cleanser, rinse and repeat.

‘You may not have time for a face mask, but a quick facial massage ô«»» ¨ ó ¨è£  ãÛ Û ÷Û Frances. Add a few drops of facial oil to your hands, rub together, then press your palms onto your face, working from your chin upwards and outwards. ‘Use your £ ã«ÔÛ ãÉ Ô ÛÛ ã¨ É«» «ÂãÉ ÷Éè skin, circle around the eyes and press around the eye socket. Pinch through your eyebrows and press up to the temples and hairline.’

Finish with a night cream, such as Olay Pro Vital Night Cream (above right), £10.

O

Start by cleansing and exfoliating. Double up by customising your favourite cleanser. ‘Mix your cleanser with a small amount of facial scrub (this works best with creams and balms) and spend a minute massaging it into damp skin, using circular movements to stimulate circulation,’ explains Frances.

Or try a double-duty product such as L’Oréal Paris Pure-Clay ö¢É»« ã Y  » ÂÛ (above left), £6, which also contains purifying clay.

O

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BEAUTY

HAIR

No time to blow-dry? Then just keep things chic and simple. We asked Mathew Soobroy – Principal Stylist at Charles Worthington (charlesworthingtonsalons.com) and creator of red-carpet hair for Claire Foy and Lily James – for his tips.

THE 3-MINUTE BUN ‘Buns are a huge trend and such a simple way of styling your hair É ã» ÛÛ»÷ Û ÷Û D 㨠ô V ã ÷Éè hair in the centre or to the side, then brush hair through with a real bristle hairbrush to keep frizz to a minimum.’

O Next, apply a small amount of styling cream from the mid-lengths to the ends. ‘Smooth hair away from your face and use a hair bungee or band to secure hair into a low ponytail.’

O Twist the ponytail around the band and secure with grips to create a bun. ‘Finish with a spritz of hairspray for extra polish and hold,’ says Mathew. Try Silvikrin Maximum Hold Hairspray, £2.

O

THE 5-MINUTE WAVE

The 15-MINUTE MANI

‘Soft waves are easy to create and, once you’ve mastered the technique, fast to do,’ says Mathew. Not only that, they work well on both long and shorter hair lengths.

O Roughly dry your hair and brush it through, then divide it into six sections. Don’t be tempted to create lots of sections, six is plenty and will mean you can style it faster.

O Spray hair with heat-protective spray – try TRESemme Protect Heat Defence Styling Spray, £5 – then, starting with the underneath sections, take a large barrelled curling wand and curl each section, holding for just 30 seconds.

O >ÉÉÛ Â ã¨ ô ó Û ô«ã¨ ÷Éè £ Û and spritz with a medium-hold hairspray. If waves start to drop during the day, simply revive with a spritz of sea salt styling spray such as Toni & Guy Texturising Sea Salt Spray, £7.50, scrunching hair as you apply.

Always keep hands moisturised – if they’re in good condition, your manis should take less time.

O

‘File and shape your nails, ensuring they are all the same length,’ says Adam. ‘Long or short, it’s all about uniformity.’ If you have long nails, use nail clippers to make light work of shortening  ۨ ԫ£ 㨠Á 㨠 «ۨ ô«ã¨  «» »

O

‘Next, polish nails with a ãôÉ Û« ÔÉ»«Û¨«Â£ è he recommends. ‘But don’t

O

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Éó è Û ã¨«Û Éè» Á £ your nail.’ A smooth surface means polish will go on more easily. Try the èã÷ t ÷ E «» è (above), £3.

Make life easy and try an all-in-one nail product such as Sally Hansen Complete Salon Manicure, £7, which is a base coat, £ » «ۨ É»Éè  ãÉÔ É ã «Â one (and nail strengthener to boot!). If you’re in a rush, a coat of Rimmel London 60 Seconds Super Shine Nail Polish (above), £3, does the job.

O

,Éô ÷Éè «ۨ ÷Éè Á « è is just as important as how you start. ‘Always complete your manicure by applying cuticle oil,’ advises Adam. It extends the life of your manicure, keeps cuticles moisturised and gives a nail-bar «ۨ ¢ Ûã

O

WORDS KARENA CALLEN PHOTOGRAPHY PIXELEYES

O

Neat, well-kept nails don’t have to take forever, according to Adam Slee, Rimmel Global Nail Ambassador, whose manicures are sported by Meghan Markle and Victoria Beckham. Get your nails in tiptop shape with his time-saving tricks:

WELLBEING

How to be a

MORNING PERSON If you f ind it hard to get out of b e d, we c an help!

These tips will leave you happier, c almer and rea dy for a pro duc tive day GET A HEAD START Successful morning routines usually start the night before. The more organised and ready for the day you are, the better your morning will be.

Get into the habit of completing the simplest of tasks each night, such as tidying the kitchen and laying out clothes; it will save precious minutes – and your sanity – in the morning. ‘Try setting an alarm to remind you to start your evening routine,’ suggests author Benjamin Spall in My Morning Routine: How Successful People Start Every Day Inspired by Benjamin Spall and Michael Xander (Penguin).

moment,’ she says, ‘it can really help when we face anxious moments, by interrupting those stressful thoughts and choosing to focus on something else.’

O Start with some big, wide yawns and stretch to relieve tension from the body.

O Find a comfortable, seated ÔÉÛ«ã«ÉÂ Â Û ã ã«Á ¢É ó minutes. Close your eyes and focus your attention on the breath.

O Slow down your breathing: aim for six breaths a minute (inhale for a ÉèÂã É¢ ó  ö¨ » ¢É ó O If your mind wanders, it’s OK. Just bring it gently back to the breath.

WORDS SARAH KENT PHOTOGRAPHY GETTY IMAGES

SHAKE IT OFF Squeezing in some morning exercise will release endorphins, which helps to keep your mind and body happier. You don’t need to embark on an hour-long cardio session – five minutes of star jumps or a brisk walk will have the same effect, clearing your mind and energising your body.

NATURE’S HEALER Have you heard of ‘grounding’ or ‘earthing’? In short, it means walking barefoot outside, and some people think it can reduce stress, promote better sleep and even boost energy levels.

So if you have just 10 minutes in the morning, why not sling off your slippers and step into the garden!

A BREATH OF FRESH AIR Samantha Toon, a mindfulness teacher (breakingwavesmindfulness. com), suggests that starting the day with ‘conscious breathing’ is an excellent way to activate the body’s in-built calming system. ‘If you can focus the brain in the present

REFUELLING THE TANK We all know that breakfast is the most important meal of the ÷ ÛÉ ã ÷ ãÉ ã £ÉÉ «ã ãÉ ã into your morning routine. Those who eat breakfast are less likely to snack before lunch, and

HAPPY HABITS Organising consultant Marie Kondo tidies her house each night before she goes to sleep. If this seems extreme to you, making a habit of completing much simpler tasks before bed can also help to kick-start your morning.

some studies have suggested that they also have improved memory and concentration levels. Turn to p57 for brilliant breakfast inspiration.

MOTIVATIONAL SOUNDS Nothing gets the body moving like music, so whether it’s calming notes or an energising beat, a morning playlist will set the tone for your day. If you switch the news on as soon as you wake up, Benjamin Spall suggests that you might want to cut out this habit. He warns: ‘News programmes are stressful and a highly negative influence on your morning.’

WAKE-UP CALL Some people are naturally more motivated in the morning; others are more active in the evening.

You can, however, tweak your body clock with the magic of light. As the mornings begin to get darker, invest in a natural-light alarm clock such as Lumie, which can help to regulate your sleep-wake cycle – the alarm mimics the natural colour and light of a real sunrise.

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1

Choose the right jump rope. I would recommend starting out with a beaded rope, as it is slower and easier to jump with. A more advanced alternative is a speed rope, but be aware that this does require more skill and coordination.

2

The size of the rope is important too.

When you’re starting out, it isn’t about speed. If the rope is bigger it will slow things down, which is what you’re looking for.

3

Pick the right surface. You will  㠢 ÉÁ è۫£ ÛÁÉÉ㨠ã Ûè ¢ with some bounce, Ûè ¨ Û è ÉÉ «Â£ in a gym, park or even your kitchen. This will mean less impact on the knees.

4

Do some jumping without a rope.

You may feel a little Û«»»÷ ɫ£ ã¨«Û ã Ûã but your timing will  ã ÛÉ Áè ¨ /ã will also build the endurance you need for the real thing.

5

Beware of ‘too much arm, not enough wrist’. Many people will make the mistake of using their arms too much to swing the rope. This will just wear you out. Small movements with your wrist, however, will give you much more freedom and take Áè ¨ » ÛÛ É ã

6

Interval skipping is the best way to «ÁÔ Éó ÷Éè ã ÛÛ A beginner’s plan would be something like this: On day one, try skipping for as long as you can, then rest for 1 minute. Skip for around 10 minutes (including intervals).

Each day, reduce your rest time by 10 seconds, so by day four you only rest for 30 seconds between skipping.

Rest completely on days six and seven – don’t skip at all.

7

Ensure you warm up and cool down before and after your workout, and stay hydrated throughout.

Ask your trainer for more advice.

If the worst happens, I know that Dogs Trust will care for him.

When I’m not here to love him, I know that Dogs Trust will be.

Now I’ve got my free Canine Care Card, I have complete peace of mind. It guarantees that Dogs Trust will love and look after my dog if I pass away first. Dogs Trust is the UK’s largest dog welfare charity with 20 rehoming centres nationwide and they never put down a healthy dog.

Apply now for your FREE Canine Care Card.

020 7837 0006

Call: or email:

ccc@dogstrust.org.uk

Please quote “333860” or complete the coupon below.

This service is currently only available for residents of the UK, Ireland, Channel Islands & the Isle of Man. Please send this coupon to:

Yes I’d like to apply for my free Canine Care Card

Freepost RTJA-SRXG-AZUL, Dogs Trust, Clarissa Baldwin House, 17 Wakley Street, London, EC1V 7RQ

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(No stamp required.)

Address Postcode

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From time to time we would like to send you exciting updates about our work, products, services and how you can support us, including fundraising activities and research by post. If you’d rather not receive these mailings, please tick here In order to communicate with you more effectively, better understand your preferences and ability to support our work, we may analyse your data. We do share your information within the Dogs Trust Group; currently Dogs Trust Worldwide, Dogs Trust Ireland and Dogs Trust Promotions. To read our full privacy policy visit dogstrust.org.uk/privacy.

www.dogstrust.org.uk Registered Charity Numbers: 227523 & SC037843

WELLBEING

What would you do with an extra

Outdoor ideas

EMBRACE the

ELEMENTS Take a leaf from the Norwegians’ love of heading outdoors and enjoying nature. Called ‘friluftsliv’, this translates as ‘open-air living’. Many studies show that being outdoors can help alleviate depression. A brisk walk or cycle ride is great, but you don’t have to do anything strenuous – sketch in the garden, read a book or take some photos of nature.

Create more time in your day to enjoy the goo d stuf f – here are some ideas

J

WORDS KIM JONES ILLUSTRATION FREDDIE STEWART *Mars Food Survey

ust imagine the thrill of conjuring up an extra half an hour? With some clever tricks and common sense, you can recapture precious minutes.

Research* shows we spend almost three hours a day on Facebook, Instagram and the like. Try an app such as Mute or Moment to help to limit your social media use.

Save 38 minutes* every evening on preparing your weekday dinners (not to mention food shopping!) by batch-cooking at the weekend. Find recipe ideas on p86.

Finally, try to limit ‘errand running’ to one ÷ ô ¸ t «ãÛ ÛÔ Â ó ¨Éè Û month in queues, so plan ahead and choose the quieter time for admin jobs. Once you’ve clawed back time, here’s how to spend it!

Start a

WELLNESS JOURNAL If you have a health or fitness goal, creating a journal to assist you in reaching your targets can help your success. Fill in pages with anything that inspires you – healthy recipe clippings, motivational quotes or images. Don’t overthink what you write… the idea is that the journal will be a source of inspiration you can flick through.

Have some

Turn a cuppa into

TOGETHER TIME

MEDITATION

Write a sticky note to ‘invite’ one of your family members to spend time with you doing something you know they’ll love. It could be ‘Fancy a coffee on the way to work?’ or ‘Want to play that board game after dinner?’. Devoting this kind of one-on-one time with no distractions (phones off!) will make them – and you – feel special.

Be inspired by Japanese tea ceremonies, which are used as a way of finding calm and happiness in the moment. Instead of gulping it on the go, take time to really relax with your drink. Brew it in a proper teapot, then sip it slowly, maybe in a delicate china cup. Absorbing yourself in this simple act helps to fight frazzle and quiet the mind.

WATCH THE SKIES Birdwatching is known for its positive effects on mental health and you don’t need any fancy equipment – just your eyes and ears (and a pair of binoculars, if you want). For an A-Z guide to identifying birds, plus loads of tips, visit rspb.org.uk.

GO PLOGGING Get healthy and polish your halo at the same time! Plogging is a Scandi craze that combines running with picking up litter (the name is a mix of the Swedish ‘plocka upp’ – to pick up – and jogging). It gives you some health benefits of interval training, plus the feel-good factor you’ll get from knowing you’re helping clean up your community.

GET GROWING Tending your garden needn’t stop in autumn. If you’re short on outdoor space, try a window box or pots on a balcony. With cut-and-come-again salad leaves, the seeds can be sown in September – and you’ll harvest the freshest-tasting homegrown lettuce in just six weeks!

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MONEY

Share to save We show how sharing and lending can be fun and profitable!

Make money out of your car when you’re not using it by lending it via carclub.easycar. com (free to list). The site checks the renter’s driving record and provides insurance.

All you have to do is advertise when it’s available.

TRADE HOMES FOR HOLIDAYS List your house on a home swapping website such as homeforexchange.com (membership from £72 per year) or homelink.org.uk (membership from £115 per year). Search for homes that match your requirements in a place you want to travel to and start chatting to owners about exchanging. It requires a bit of trust, but it does make a holiday you thought you Éè» Â ã É ¨« ó »

soaring parking fees in return for cash. It can be more lucrative if you live near a sporting venue or airport.

There’s a £15 annual fee to advertise your drive.

MAKE NEIGHBOURHOOD SWAPS Need a hedge trimmer or an extra-long ladder? Maybe you have a leaf blower you barely use taking up space in the shed?

Wouldn’t it be nice if you could share with someone in your neighbourhood? Streetbank.com, a registered charity, is a free service (although donations are appreciated) that lets you list or borrow items that otherwise go unused. You can also share skills like gardening or teaching a language. Streetbank is useful, saves you money and helps communities come together.

HIRE OUT YOUR DRIVE If you have an empty parking space, why not let someone else use it? Parkonmydrive.com allows you to rent it out on a daily, weekly or monthly basis to help other motorists beat 142

SHARE A LIFT How many cars do you see on your commute with empty seats? Perhaps you’re one of them. Liftshare.com (free to join) lets you offer your empty

HOST A CLOTHES SWAP PARTY Set rules when you send out invites (such as the number of pieces swappers need to bring), borrow clothes rails to display items nicely and lay on some food and drink.

seats, look for a seat in a car, or offer to share the driving with someone else heading in the same direction.

Liftshare calculates a suggested contribution per passenger based on the length of your trip. A great way to save money, reduce pollution and make friends, it’s useful for work and events like football matches or music festivals.

TRY PEER-TO-PEER LENDING If you have savings that aren’t earning much interest in the bank, consider helping someone via peer-to-peer lending. Firms like RateSetter, Funding Circle and Zopa connect people with money with those who need a loan. Borrowers are creditchecked and rated by risk – the greater the risk, the better the return. You can also opt for long-term investments or easy access. Funding Circle estimates its average return at 7.2% on your investment. The websites do the repayment chasing and they’re covered by the Financial Conduct Authority.

WORDS ALISON PALMER ILLUSTRATION RUBY TAYLOR

RENT OUT YOUR CAR

PRIZE DRAW

WIN

a brilliant skiing holiday in British Columbia, Canada

The name Panorama òª ó ÈÀ Ú ¡ÖÈÀ â§

A great resort with stunning views and famous slopesid e hot pools

Do we have a dream holiday for you!

We’ve teamed up with Crystal Ski Holidays (crystalski.co.uk) and Destination British Columbia (helloBC.co.uk) to give away a holiday for two to Canada to one lucky reader. With breathtaking views and perfect skiing conditions, Panorama is the ski resort for couples and families. /¢ £è» Û¸««Â£ É Û ã Ûã ã ¨ ÷Éè there’s heli-skiing (off-trail skiing reached ÷ ¨ »« ÉÔã EÉ « Û¸««Â£ ÛÂÉôÛ¨É «Â£ ÛÂÉôÁÉ «»«Â£  ãè «Â£ ãÉ Â¶É÷ Û ã «Â the beautiful Canadian Rocky Mountains.  É ã ôÉ ÷ «¢ ÷Éè  ô ãÉ Û¸««Â£ ã¨«Û prize includes tuition and equipment hire

ãÉÉ ¢ã  ö¨«» ã«Â£ ÷ É 㨠ۻÉÔ Û and exploring the newly expanded Taynton Éô» 㨠ó Ûã £» ó »» ÷ É¢¢ 㨠ÛÉ ã Û ÛèÁÁ«ã ÷Éè  » ö «Â Â Û » £ Ûã slopeside hot pools – perfect.

The prize includes return flights from >É É ãÉ »£ ÷ ãè  « ÔÉ ã ã ÂÛ¢ Û ãô  »£ ÷  ÛÉ ã Û ó  «£¨ãÛ ÉÁÁÉ ã«É «Â ¢Éè Ûã Û »¢ 㠫£ Ô ãÁ Âã Û«ö ÷Û »«¢ã Ô ÛÛ Û«ö ÷Û equipment hire and four days’ ski tuition. ÷Ûã » ]¸« ,É»« ÷Û «Û ô«Â㠨ɻ« ÷ öÔ ã ÛÉ ô¨ 㨠÷Éè  ô ãÉ Û¸««Â£ Û ÛÉÂ Ô É É ô Âã  ö «ã«Â£ ã «Ô ô«ã¨ «¢¢  ÷Éè «Â £ ã ¨  Û

For your chance to win, visit tes.co/crystalski by 23:55 on 30 September 2018 The prize draw is open to UK residents aged 18+. Normal exclusions apply. Closing date 23:55 on 30 September 2018. Only one entry per household. Internet access required for entry. One winner randomly drawn. Prize is a skiing holiday for two adults (18+) in Canada. Staying 7 nights at Panorama Ski Resort sharing a self-catering studio apartment. The prize includes economy ãè  «£¨ãÛ ¢ ÉÁ >É É ãÉ »£ ÷ /Âã  ã«É » « ÔÉ ã Â Ô ãè « ÔÉ ã Ô Â Âã É ã É¢ ã ó » ãè  ÛÉ ã ãÉ « ÔÉ ã ã ÂÛ¢ Û ö ÷ »«¢ã Ô ÛÛ Û ö ÷ Öè«ÔÁ Âã Âã » Û¸« É ÛÂÉô É ö ÷ Û¸« É ÛÂÉô É ãè«ã«É  ÛÛ ãÉ V ÂÉ Á ¨Éã ÛÔ «Â£Û ¢É 㨠è ã«É ɢ 㨠Ûã ÷ V «û ÁèÛã Éɸ ÷ K ãÉ Ÿ  㠸  ãô  Ÿ Á Ÿ Ô «» ö »è «Â£ Á Ÿ : Âè ÷  & è ÷ Ûè ¶ ã ãÉ ó «» «»«ã÷ V ÉÁÉã c Û É ]ãÉ Û >«Á«ã c Û É ,ÉèÛ ]¨« V ¸ < Ûã » t ÷ t »ô÷ '  «ã÷ > ' V» Û ã¨ ¢è»» ã ÁÛ Â É «ã«ÉÂÛ É»«Â ã ã Û É ÷Ûã ¸Û¸« ¢É Â㠫£

143

TESCO MOBILE

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connected New term, new ways to keep in touch. F ind the right mobile deals and apps that work for you and your family

CONT

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KEEP IT

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ways to be MOBILE SMART

Mobile offers lots of benefits for multiple contracts in one house, such as Family Perks for Pay Monthly tariffs: each family member can pick a treat like extra minutes or even money off.

FIRST-TIME PHONES

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144

If your (or your kids’) usage changes month to month, go for an Anytime Upgrade Flex tariff, which lets you alter your allowances for an affordable price.

O OS EF

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PICNIIC The Picniic app does it all: you can share calendars, make to-do lists and most importantly, locate family members!

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Make staying in touch a doddle.

OURHOME Assign household chores to family members and keep children motivated with rewards via this free app.

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Kids prone to losing or breaking their phones? Opt for Tesco Mobile Protect, which gives you worldwide cover and lots more.

FAMILY E Tesco TH

MONSTER MESSENGER A fun alternative to WhatsApp for younger children: you can contact them – and control whom they contact.

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Worried about the kids running up big bills?

Choose a capped contract (with a safety buffer for emergencies) so you know exactly what you’ll be paying.

PT LEXIBLE O

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PAY AS YOU GO c¨ ã »h ¨ Û ÉÁÔ ã display, easy grip, up to 3MP camera and 3G connectivity. It’s brilliant value at £35, or £25 with a £10 top-up.

Rocket Packs offer amazing value bundles for Pay as You Go customers.

Just £10 buys you 3GB, 500 minutes and 5000 texts. One easy text delivers the credit to your phone immediately.

PAY MONTHLY The Nokia 3 has a polarised display so it’s easy to read outside. It also has front and back cameras, with equally powerful 8MP lenses – so if you’re taking selfies or landscapes, you’re guaranteed a great shot.

Tarifs start from £8.50 per month.

Get set for Uni with Toshiba TVs With Screen Share to mirror your PC’s desktop onto your TV, the new compact 32” Toshiba L28 Smart TV is perfect for work and play.

Valid from 07/09/2018 – 02/10/2018

É cÉÛ¨« L28 Smart TV Terms and Conditions: this coupon has no cash redemption value and can be redeemed only once in-store. Only one coupon per transaction.

For in-store purchases: Hand this coupon to the Tesco checkout ÉÔ ãÉ ãÉ «ó 㨠 ãÛ Û Éó K Â Û É 02/10/2018. Valid in the UK and IOM only and across all Tesco stores.

K «Û Ûè ¶ ã ãÉ ó «» «»«ã÷ ÉÔ« Á £  ¢ ÉèÔÉÂÛ ô«»» ÂÉã Ôã c¨«Û ÉèÔÉ «Û  ۨ »» Á «Â ã¨ Ô ÉÔ ã÷ É¢ Tesco Stores Ltd and is not for resale or publication. For full terms and É «ã«ÉÂÛ Ô» Û ¢ ãÉ c Û É ÉÁ »è ¨ »Ô ã ÁÛ and-conditions

Disclaimer: Subject to compatibility with your hardware and software.

CRAVE IT

OH-GO-ON-THEN

fruit kebabs AU T U M N F RU I T K E B A B S Makes 8 Takes 15 mins Cost per serve 29p

Source of protein which supports the maintenance of normal bones Make the dipping sauce by mixing 100g 0% fat Greek-style yogurt, 30g smooth peanut butter, 1 tsp maple syrup and 2 tbsp cold water in a small bowl. Set aside. Heat the grill to medium-high. Core 1 large red apple and 1Ω pears and cut each into 16 chunks. Thread 2 pieces each of apple and pear and 2 large blackberries onto each skewer. Place in a single layer on a large baking tray lined with foil. Brush lightly with 1 tsp maple syrup, dust with a small pinch of ground cinnamon, then grill for 4-5 mins until the fruit has softened and is lightly charred. Serve warm with the dipping sauce.

Each serving contains Energy

Fat

Saturates

239kJ 57kcal 3%

2g 3%

<1g 2%

Sugars

Salt

7g <0.1g 8% 1%

COOK’S TIP If you’re using wooden skewers, soak them in water for at least 20 mins before using.

146

RECIPE MIMA SINCLAIR PHOTOGRAPHY TOBY SCOTT FOOD STYLING MIMA SINCLAIR PROP STYLING JENNY IGGLEDEN

of the reference intake. See page 8.

Carbohydrate 8g Protein 2g Fibre 1g

ITâ&#x20AC;&#x2122;S BACK! All the richness and aroma of great coffee in an instant

True love waits

KNITTED JUMPER

£

18 I only popped in for coffee

Pleated skirt £22. Available from 10th September in selected Extras & Superstores. Subject to availability.