Tesco Magazine January 2024

FREE | JANUARY 2024 Jamie Oliver’s Crispy veggie mince & mushroom bowl p84

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BETTER BASKETS SHOP SMART, EAT BETTER & LOVE YOUR LEFTOVERS

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DISH UP, DIG IN

Meat-free wonders & bowls of sunshine to t brighten up January

Mobile coverage, spread

thick k Stay connected with 99% UK network coverage.

This is Supermarket Mobile 99% 4G population coverage (indoors and outdoors) across the UK. For full details see tescomobile.com/coverage-checker

THE TEAM EDITORIAL Content director (print) Lauren Rose-Smith Senior food editor Elli Donajgrodzki Acting senior food editor Bryony Bowie Acting deputy food editor Angela Romeo Chief sub editor Jenny Wackett Deputy chief sub editor Tessa Jones Sub editor Julie Stevens Senior writer Jess Herbert ART Art director Nina Brennan Acting art director Jo Clark Homes art director Melanie Robinson-White Senior art editor Alex Whitfield Art editor Sarah Prescott Designer Aasawari Bapat Kale CREATIVE SOLUTIONS Senior commercial content editor Victoria Boland

PHOTOGRAPHY TONY BRISCOE FOOD STYLING LUCY O’REILLY PROP STYLING JENNY IGGLEDEN PORTRAIT DAN JONES HAIR AND MAKEUP OLIVIA FERRER

CONTENT AND PUBLISHING Group managing editor Kate Best Senior account director Tracy Saville Senior account manager Lucy May Senior account manager Renée Lo Account executive Sheriff Jinadu PRODUCTION Production director Vanessa Salter Production manager Deborah Homden WITH THANKS TO Liz Honour, Rachel Linstead, Gregor McMaster CEDAR COMMUNICATIONS CEO Clare Broadbent Global transformation and development director Christina da Silva Group business director Kate McLeod Group content director Rachael Ashley Group creative director Aileen O’Donnell Financial director Jane Moffett TESCO Head of content, social, influencers & consumer PR Daniel Porter Publishing, partnerships and content manager Gabriella Fenwick Content and social media manager Alexandra Plant Content assistant Lulu Turner DUNNHUMBY LTD Senior campaign manager Sandy Bruce Campaign manager Haris Khan Advertising sales manager Tom Glenister For all advertising enquiries, contact tom.glenister@dunnhumby.com

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Lauren Rose-Smith, Content director (print)

CONTRIBUTORS JAMIE ROBINSON Tesco executive chef, product development, p10

JAMIE OLIVER Good food ambassador for Tesco, p80

I’m in awe of the fantastic effect food can have on our mood. Just a basic tomato soup (you know the one I mean) with bread and lots of butter has the power to make a blue day that bit better, while a meal with loved ones can be as nurturing as a hug: you’ve said so yourself (p70). This January, we’re about putting joy into our food so you feel good when you cook and great when you eat. If you’re in need of a pick-me-up, make the Chicken noodle bowl, p35. Or the Potato burger, p36, is a good, cheap meal for a cold Monday night. Are you in hibernation mode?

The gorgeous Fox & Ivy bedding, p88, is a real treat. Happy New Year.

KATERYNA KHARANFIL Tesco magazine reader, p72

DR SHIREEN EMAD GP specialising in women’s health, p94

I’M LOVING… …Pesto! It’s perfect with pasta for a speedy midweek dinner, and adds a little luxe to shop-bought dips. Free From Green Pesto 190g, £1.10 (58p/100g)

Tesco magazine is published 11 times a year for Tesco by Cedar Communications Ltd. ISSN 2634-0720. All magazine enquiries should be addressed to Cedar Communications Ltd. Cedar believes in the highest standards in journalistic integrity. Please email karen.huxley@cedarcom.co.uk with any comments or complaints. Tesco magazine does not accept unsolicited contributions. Editorial opinions expressed in this magazine are not necessarily those of Tesco or Cedar, and the companies do not accept responsibility for the advertising contents. All products subject to availability in selected stores while stocks last. All prices and information correct at time of going to press but subject to change. Due to ongoing uncertainty, prices and availability may be more susceptible to change than usual. Prices quoted exclude Express stores, ROI, NI and IOM. Online prices may vary from those in store, and delivery charges apply. In certain circumstances it may be necessary to withdraw products without prior notice. Alcohol available to over-18s only. Alcohol prices may vary in Scotland and Wales due to Minimum Unit Price legislation.

3

YOUR JANUARY OFFERS This issue’s brands include:

SEE IN-STORE MAGAZINE FOR COUPONS <#X#>

*Fibre One Salted Caramel Flavour Drizzle Brownies. Opens 00:00 2/1/24. Closes 11:59pm 30/1/24. UK 18+ only. 5 winners randomly drawn each win £1,000 (paid via BACS), & a month’s supply of Fibre One Salted Caramel Flavour Drizzle Brownies. For the avoidance of doubt, a month’s supply shall be based on the daily serving suggestion of 1 brownie per day and will consist of 31 brownies in total. The £1,000 will be arranged within 28 working days of acceptance. The month’s supply will be sent in July 2024. 1 entry per person. Max 1 prize per household.

Standard rate text charges apply. Texts may fall outside any text inclusive packages. Check with your network provider. Full terms and conditions at https://tesco.com/tesco-competitions/. Promoter: Tesco Stores Ltd. Supplier: General Mills (UK) Ltd. Administrator: Prizeology Limited.

Available at

FOR

MORE JANUARY OFFERS This issue’s brands include:

SEE IN-STORE MAGAZINE FOR COUPONS

CALLING ALL TESCO MAG SUPERFANS! WE WANT TO HEAR FROM YOU!

It’s Tesco magazine’s 20th birthday soon and we’d love to hear from our loyal readers. What do you love about the magazine? Do you have a favourite recipe, or is there a feature you really enjoyed? Maybe you have old issues stacked up at home? We’d also love to see your creations.

Email us at tesco.mag@cedarcom.co.uk for your chance to be featured in an upcoming edition.

CONTENTS

EVERYDAY 17 Cook once, eat twice 21 5 for £25 35 Banish January blues 43 Enjoy a faster fiesta!

53 Drinks inspiration 80 Jamie Oliver

WEEKEND 29 Field to fork 70 Feel-good food 98 Treat of the week

KNOW-HOW 44 Smarter shopping 56 Skills: Use your freezer 69 New Year budgeting tips 74 Too good to waste

33 STICKY SOY & GINGER TOFU WITH CHARRED BROCCOLI

SHOPPING

WHY NOT TRY… GOING MORE MEAT-FREE

10 What’s in store 51 3 ways with a Go Cook pan 88 Hotel chic

Discover the joy of plant-based eating with these ideas

HEALTH & WELLBEING

UPSIDE-DOWN TOMATO TART

SPICY POTATO BURGERS

67 Tesco Stronger Starts 86 Fitness equipment & clothing 90 In the know: Your guide to carbohydrates 94 Spotlight on: Handling the menopause

23

36

GUJARATI-STYLE CABBAGE & POTATO CURRY

COVER RECIPE Crispy veggie mince & mushroom bowl, p84 RECIPE Jamie Oliver PHOTOGRAPHY Kris Kirkham FOOD STYLING Maddie Rix PROP STYLING Morag Farquhar 8

77

CONTENTS & RECIPES

RECIPE INDEX SMALL PLATES & SIDES

LENTIL CHILLI PIE

25

Air-fryer sesame prawn toast Pelmeni (savoury dumplings)

39 72

MEAT & FISH Beef burrito bowl Cheat’s creamy chicken & spinach curry Chicken & broccoli risotto Chicken & mushroom Florentine Chicken curry noodle bowls

57 18 32 62 36

VEGETARIAN & VEGAN EASY NOJITO

55

VEGGIE SPICED RICE

83

Beetroot fritters Carrot pilaf Cheat’s veggie quiche Crispy courgettes with creamy pesto beans Crispy veggie mince & mushroom bowl Curried cauliflower cheese soup Garden soup Giant Yorkshire pud with garlic mushrooms Gujarati-style cabbage & potato curry Lentil chilli pie with sweet potato topping Roasted winter veg panzanella Spiced roasted veg mac & cheese Spicy potato burgers (vada pav) Sticky soy & ginger tofu with charred broccoli Turkish eggs on toast Upside-down tomato tart Veggie spiced rice

CHEAT’S RHUBARB CRUMBLE

98

26 30 76 24 84 81 71 24 77 25 92

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

Wrap appropriately. Defrost and heat thoroughly before eating.

Never refreeze food that has already been frozen.

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

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

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

Prices and availability are subject to change. Due to ongoing uncertainty, prices and availability may be more susceptible to change than usual. Cost per serve is based on the online cost of ingredients (excluding anything unused) at the time of going to press and is subject to change.

18 36 33 39 23 83

SWEET TREATS & DRINKS Blueberry & banana baked oats Carrot cake flapjacks Cheat’s rhubarb crumble Easy Nojito Espresso Tonic

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

78 31 98 55 55

Alcohol For more information about responsible drinking, visit

We all want to feel better about our lifestyles, the food we buy, meals we make and packaging we use. So Tesco has created Better Baskets, with value at its heart, as an easy way to fill your basket with better choices every time you shop. Look out for the logo to help you make better choices with Tesco.

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What’s in store Happy 2024! These new winter warmers will help you make the choices you love

BOWLED OVER Up your veg quota with a hearty, colourful bowl of soup.

These ones are sure to brighten up midweek lunchtimes.

JAMIE ROBINSON Tesco’s executive chef, product development

‘A new year marks a fresh start for some, and we’ve got plenty of exciting new things in store to try. Pop Plant Chef products in your basket to cut down on meat, or if you’re looking to reduce your alcohol intake, our low-alcohol bottles have you covered. Whatever your resolutions, you’ll find what you need to help you stay on track – plus a few treats alongside.’

Chunky unky Minestrone Miinestro Soup 600g, £1.75 (29p/100g)

Tea break treat Cold nights call for warm cookies.

Ready To Bake Milk Chocolate Chip Cookie Dough 300g, C £2.15 (72p/100g), £ cooks in just c 10 minutes. Pop the oven on! th

Carrot Carr rot & Coriander Soup 600g, £1.75 (29p/100g)

10

SHOPPING

Less iis more If you’re looking to cut back on alcohol, seek out Low Alcohol Cabernet Tempranillo and Low Alcohol Sauvignon Blanc, £3.25* each.

Roll with it Toast Butter Brioche Rolls 8-pack, £1.40 (18p each), for speedy breakfasts, or stuff with ham and cheese and pack into lunchboxes.

MEAT MEAT-FREE MONDAY Make it easier with Plant Chef No-Beef Meatballs 380g, £2 (53p/100g), and Free From Spaghetti 500g, 75p (15p/100g).

Have you tried?

This dairy-free all-rounder is great with jackets: Plant Chef Coconut Oil Alternative To Mature Cheddar 200g, £2.20 (£1.10/100g).

*

Price excludes Scotland and Wales

11

s e u v i o c i gan l e D m i e s fo r K id s m u G

Now available in Kids range as well as Adults In store this year, Hair Skin & Nails and Apple Cider Vinegar

chewyvites.com

Available in larger stores

Available at

STIR IT UP When you want something fast, veg-packed and affordable, try this

*

Available in selected stores. Clubcard/app required

SHOPPING

Egg Noodles 300g, £1.25 (42p/100g)

Sweet Chilli Stir Fry Sauce 180g, £1.25 (69p/100g)

Vegetable Stir Fry 320g, £1.50 (47p/100g)

**

Drained weight

How to cook…

TOFU A block of Plant Chef Organic Firm Tofu 5 300g**, £1.85 (62p/100g), is so versatile.

Chop into chunks and fry with spices for a scrambled egg substitute. Or head to p33 for a speedy dinner.

Great start Gluten-avoiders needn’t miss out on tasty breakfast cereals thanks to Free From Bran Flakes 300g, £2.10 (70p/100g).

If you’re aiming to improve your meals while keeping costs down this year, then Better Baskets at Tesco can lend a hand. Try the Stir Fry Meal Deal, which includes one noodle pack, one stir-fry veg pack, plus one sauce – all for just £3 with your Clubcard*. It’s great value and 1 of your 5-a-day too.

Look out for the Better Baskets logo when you shop in store.

13

SHOPPING

Shaping up Make weeknight dinners more special with the new range of Tesco Finest pasta shapes, including Tesco Finest Gigli 500g, £1.70 (34p/100g).

On the side

Wrap star Tender chicken, caramelised onions and melted cheese all encased in faky pastry… could dinner get any better? Try Tesco Finest Chicken Wellington with a Cheddar Cheese Melt 860g, £8.50 (99p/100g).

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Hello, comfort Try something new with Tesco Finest Slow Cooked Spiced Fruit Lamb Tagine 530g, £8 (£1.51/100g).

WORDS JESS HERBERT PHOTOGRAPHY TONY BRISCOE FOOD STYLING LUCY O’REILLY PROP STYLING JENNY IGGLEDEN

Does Cauliflower Cheese 350g, £1.50 (43p/100g), belong in a Sunday roast?

We say yes!

Available at

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ENJOY A MUG SHOT

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2L9O0 RIES

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% FAT

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Go on,

GIVE IT A SHOT.

Head to our website mugshot.co.uk for more.

Join us and share your favourite flavour @mugshotuk

Available in the majority of stores

Available at

EVERYDAY SLUG

COOK ONCE, EAT TWICE These winter warmers save time and effort in the kitchen without losing out on flavour

Tonight’s

mac & c heese...

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a si ng c heat’s curry C h e a t ’s c r e a my c h i c ke n & spinach c u r r y p1 8

Spiced roasted veg mac & c h e e s e p1 8

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EVERYDAY SLUG

Dinner tonight

Serves 4 Takes 1 hr Cost per serve £1.16 1 butternut squash, peeled, seeds removed and cut into 1 cm cubes 2 tbsp olive oil 2 tsp each cumin seeds and coriander seeds, gently crushed 1 tsp fennel seeds, gently crushed 1 tsp turmeric 1 tsp crushed chillies

1 extra-large cauliflower, cut into small florets, leaves reserved and halved down the stalk 260g macaroni 90ml olive spread 90g plain flour 450ml milk 1 reduced-salt vegetable stock cube, made up to 450ml 200g 50% reducedfat mature cheese, grated 20g grated pecorino

1 Preheat the oven to gas 5, 190°C, fan 170°C. Put the squash in a large, shallow oven tray with half the oil and half of all the spices. Mix well to coat the squash. Roast for 35 mins.

2 Meanwhile, put the cauliflower florets and leaves in a separate large, shallow baking tray and toss with the remaining oil and spices. Roast for the last 20 mins of the squash cooking time.

3 Cook the macaroni to pack instructions; drain.

4 Meanwhile, melt the olive spread in a large pan and stir in the flour. Cook over a medium heat for 2 mins, remove from the heat, then gradually stir in the milk and stock. Return to the heat and simmer for 2 mins, stirring continually, or until thickened.

Remove from the heat, then stir in the mature cheese to melt; season to taste. Add 250g of the roasted cauliflower and leaf mix and 250g of the roasted squash and blitz with a stick blender until smooth. Stir in most of the remaining roasted veg, reserving a little for the top.

5 Stir half the sauce (reserve the rest for Cheat’s creamy chicken & spinach curry, right) and the macaroni together, then spoon into a 2ltr baking dish. Scatter over the reserved veg, then the pecorino. Bake for 15-20 mins until golden.

Each serving contains Energy

2433kJ 575kcal 29%

Fat

Saturates

Sugars

Salt

17g 6g 15g 1.3g 25% 31% 17% 22%

of the reference intake. See page 9.

Carbohydrate 75g Protein 26g Fibre 6g

18

Lunch tomorrow C H E AT ’S C RE A M Y CHICKEN & S P I N AC H C U RRY Serves 4 Takes 30 mins Cost per serve £2.27 1½ tbsp olive oil 400g pack diced chicken breast 1.3kg reserved sauce (see recipe, left) 250g frozen broccoli florets 250g frozen spinach 30g pack fresh coriander, finely chopped ¼ tsp each coriander seeds and cumin seeds, gently crushed pinch of crushed chillies 2 tsp white wine vinegar or lime juice 260g pack naans mango chutney, to serve (optional)

1 Heat ½ tbsp oil in a pan over a medium heat and fry the chicken for 5 mins, or until just starting to colour. Pour in the sauce, reduce the heat to low and cook, stirring, for 5 mins or until piping hot.

2 Meanwhile, boil the broccoli for 4 mins, then add the frozen spinach and simmer for another 4 mins. Drain, squeezing out as much water from the spinach as possible by using a spoon to press it against the colander. Stir into the reserved sauce with half the coriander.

3 Mix the spices, vinegar, remaining oil and most of the remaining coriander together in a bowl; set aside.

4 Warm the naans to pack instructions.

Spoon the curry into bowls and garnish with the remaining coriander. Serve drizzled with the spiced coriander and a spoonful of mango chutney, if you like, with the naans alongside.

Each serving contains Energy

2860kJ 681kcal 34%

Fat

Saturates

Sugars

Salt

24g 7g 17g 1.9g 34% 34% 19% 32%

of the reference intake. See page 9.

Carbohydrate 61g Protein 49g Fibre 11g

RECIPES HANNAH YEADON PHOTOGRAPHY ALEX LUCK RECIPES XXXXXXXXXX PHOTOGRAPHY XXXXXXXXX FOOD STYLING XXXXXXXXXXXX PROP STYLING XXXXXXXXXXXXXX FOOD STYLING KATY GREENWOOD PROP STYLING MORAG FARQUHAR

S P I C E D ROA S T E D V E G M AC & C H E E S E

We all want to make better choices.

Our climate and landscape help our British beef have a carbon footprint that’s 50% less than the global average.* It’s also produced to world-class food and farming standards.** Now that’s a big thumbs up!

*CIEL report 2020. Full lifecycle emissions of CO2 eq per kg of beef **GSFI 2023 and Red Tractor 2019 Lean beef is rich in vitamin B12, which helps reduce tiredness and fatigue.

A balanced diet and healthy lifestyle are recommended for good health.

Available at

L VED BY9OF10 BAGELS OUT

*MAYbe 10... we are just modest

Go Plant Based Stay cheesy!

Scan here for more delicious Violife recipes

Available in the majority of stores.

VIOLIFEFOODS.COM

Available at

*

EVERYDAY

5 £25 FOR

2

3

1 Tried it, liked it Trying this month’s recipes is Sam, a Devon-based business owner who lives with her husband and their children, aged 13 and 10. She says, ‘With a son who hates mushrooms and a pescatarian daughter, we’re always after new ideas.’

GET INVOLVED Want to test one of our family dinner meal plans for four?

Email tesco.mag@cedarcom.co.uk for your chance.

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4

We W aren’t vegetarian, but this was a brilliant opportunity to discover some new dishes es

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The £25 total is based on online prices at the time of going to press. Prices may change and products are subject to availability

Five reader-approved recipes to see your family through the week - this month, they’re all vegetarian

5 21

Trust our u most

ADV DVANCED ANC CED formulation

Discover how Aptamil Advanced Follow On Milk compares to standard follow on milk

Minimum requirements*

2’-FL

Added phospholipids

FOS - Nutri Fibres

GOS - Nutri Fibres

Omega 3&6

Milk fat for creamier taste

Minimum requirement of nutrients for follow on milk

*Minimum nutrients that needs to be found in Follow On Milk as required by the regulation.

Breastfeeding is best. 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 a healthcare professional.

Contains iron to support normal cognitive development. Level is for illustration purposes. Comparison based on 800g Aptamil Follow On Milk powders.

Only at

EVERYDAY

1

UPSIDE-DOWN TOMATO TART

Serves 4 Takes 45 mins 320g pack ready rolled reduced-fat puff pastry 250g pack cherry tomatoes 1 red onion, finely sliced 1 garlic clove, crushed 5g fresh thyme, leaves picked 2 tbsp olive oil, plus extra to drizzle (optional) 1 head of broccoli, cut into florets and stalk thinly sliced ½ lemon, juiced

1 Preheat the oven to gas 7, 220°C, fan 200°C. Unroll the pastry onto a chopping board, keeping it on its paper. Place a baking dish about 25 x 18cm upside down on top of the pastry and cut around the dish. Transfer the pastry and chopping board to the fridge.

2 Meanwhile, tip the tomatoes, onion, garlic and most of the thyme into the baking dish and mix well. Drizzle over 1½ tbsp oil and season. Prick the tomatoes with the tip of a sharp knife to help release the juices during cooking, then roast for 15 mins until the tomatoes start to burst.

3 Use the trimmed pastry sheet to top the veg in the dish; discard its paper. Then use a spoon to tuck the pastry down carefully around the edges, easing it gently around the tomatoes in the middle. Prick the top of the pastry a few times with a fork, then bake for 20 mins or until the pastry is golden and puffed up. Leave to rest for 5-10 mins.

4 Meanwhile, cook the broccoli in a pan of boiling water for 2-3 mins until just tender; drain and steam dry for 1 min. Heat the remaining oil in a frying pan over a medium-high heat and fry the broccoli until charred and cooked through.

Season and tip into a bowl; toss in the lemon juice.

5 When the tart has rested, loosen the sides of the pastry with a knife and quickly invert onto a board (flip confidently, using a tea towel to protect your hands, as the juices will be very hot). Scatter with the remaining thyme, crack over some black pepper and drizzle with a little extra olive oil, if you like. Serve with the broccoli.

Each serving contains Energy

1024kJ 246kcal 12%

Saturates

Sugars

Salt

13g 4g 19% 22%

Fat

6g 6%

0.2g 3%

of the reference intake. See page 9.

Carbohydrate 21g Protein 7g Fibre 7g 2 of your 5-a-day; low in sugars

23

CRISP Y COURGE T T ES WIT H CRE AMY PES TO BE ANS Serves 4 Takes 35 mins 2 eggs, beaten 50g plain flour 400g white bloomer, ½ blitzed to crumbs, ½ thickly sliced 2 courgettes, cut into batons 3 tbsp olive oil 1 red onion, chopped 1 garlic clove, crushed 5g fresh thyme, leaves picked, plus extra 2 x 400g tins butter beans 3 tbsp Free From green pesto 150ml 50% less fat crème fraîche 1 lemon, ½ zested and juiced, ½ in wedges

‘

CCrispy courgettes were a winner.

You could cook other veg the same wayy

‘

2

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the beaten eggs, flour and half of the breadcrumbs in separate, shallow bowls. Dunk the courgettes into the flour, then the egg and finally the breadcrumbs until well coated, topping up the breadcrumb bowl as needed (to stop the breadcrumbs clumping).

Transfer to 2 lined baking sheets, spacing them out evenly on the trays. Drizzle with 2 tbsp oil, season, then bake for 20 mins until golden brown and crisp.

2 Meanwhile, heat the remaining oil in a saucepan over a medium heat and fry the onion for 8 mins. Stir in the garlic and thyme and fry for 1 min or until fragrant.

Stir in the beans with their liquid, and the pesto. Season and bubble for 5-10 mins until thickened and creamy. Stir in the crème fraîche, return to a simmer and mash some of the beans into the sauce to create a thicker sauce.

3 Stir in the lemon zest and most of the juice, then divide between warmed bowls. Top with the crispy courgettes and squeeze over the remaining lemon juice. Season with black pepper, scatter with the extra thyme leaves, then serve with crusty bread for dunking and lemon wedges for squeezing over.

3 GIANT YORKSHIRE PUD WIT H GARLIC MUSHROOMS Serves 4 Takes 40 mins 4 tbsp vegetable oil 130g pack batter mix 2 eggs 500g baby potatoes, halved if large 320g frozen peas

2 red onions, finely sliced 2 tbsp plain flour 1 vegetable stock pot, made up to 400ml 250g pack chestnut mushrooms 2 garlic cloves, crushed 5g fresh thyme, leaves picked 1 tbsp Free From green pesto ½ lemon, zested and juiced

Each serving contains Energy

2890kJ 688kcal 34%

Saturates

Sugars

Salt

25g 7g 36% 36%

Fat

8g 9%

1.4g 23%

1 Preheat the oven to gas 9, 240°C, fan 220°C. Heat 2 tbsp oil in a deep roasting tin about 25 x 20cm in the oven for 5-8 mins.

2 Whisk the batter mix with the eggs and 225ml water. Quickly pour the batter into the hot oil; bake for 20-25 mins until risen and golden.

3 Meanwhile, cook the potatoes in boiling water for 15-20 mins until tender; add the peas for 3 mins.

4 Meanwhile, fry the onions in 1 tbsp oil over a medium heat for 10 mins until golden. Stir in the flour, then add the stock. Season and simmer for 5-10 mins until thickened. In a separate pan, fry the mushrooms over a medium-high heat for 6-8 mins, then stir in the garlic and thyme, cook for 2 mins.

5 Drain the potatoes and peas and return to the pan. Stir in the pesto, lemon zest and juice. Spoon the garlic mushrooms into the Yorkshire pudding and serve with the potatoes, peas and gravy.

of the reference intake. See page 9.

Carbohydrate 85g Protein 26g Fibre 11g

Each serving contains Energy

2 24

2033kJ 484kcal 24%

Fat

Saturates

Sugars

Salt

18g 2g 12g 1.5g 26% 10% 13% 24%

of the reference intake. See page 9.

Carbohydrate 59g Protein 17g Fibre 10g 2 of your 5-a-day; low in saturated fat

EVERYDAY

4

LENT IL CHILLI PIE WIT H SWEE T POTATO TOPPING

Serves 4 Takes 45 mins FREEZE IT Make up to the end of step 3 in a freezer- and ovenproof dish. Leave to cool, wrap in a double layer of clingfilm and freeze for up to 3 months.

Defrost overnight in the fridge; bake at gas 7, 220°C, fan 200°C for 20-25 mins.

1 Preheat the oven to gas 7, 220°C, fan 200°C. Heat the vegetable oil in a large frying pan over a medium-high heat and fry the peppers and onion for 6-8 mins until tender. Add the garlic and fry for 1 min or until fragrant. Stir in the beans, lentils and stock. Season, then simmer, stirring frequently, for 8-10 mins until thickened and the sauce coats the beans.

2 Meanwhile, boil the sweet potatoes for 8-10 mins until very tender. Drain well, then mash until smooth. Season and stir in most of the chopped coriander.

3 Tip the filling into a into a 22cm round pie or baking dish (or a 20cm square

Ô

dish). Top with the sweet potato, then use a fork to smooth over the top.

4 Bake for 15-20 mins until piping hot and bubbling. Cook the peas in a pan of boiling water for 2-3 mins until heated through, drain and serve alongside the pie, scattered with the remaining coriander.

Each serving contains Energy

Fat

Saturates

2117kJ 502kcal 25%

7g 9%

1g 5%

Sugars

Salt

26g 1.6g 29% 27%

of the reference intake. See page 9.

Carbohydrate 80g Protein 21g Fibre 24g 4 of your 5-a-day; low in fat; high in fibre

So quick and easy!

Next time I’ll double it to freeze for a quick meal another time

Ô

1 tbsp vegetable oil 2 peppers, roughly chopped 1 red onion, finely chopped 2 garlic cloves, crushed 2 x 395g tins taco mixed beans 390g tin green lentils, drained and rinsed ½ vegetable stock pot, made up to 200ml 650g sweet potatoes, peeled and cut into 2-3cm cubes 15g fresh coriander, roughly chopped 320g frozen peas

25

EVERYDAY

5

4-pack Suntrail Farms lemons 20g pack fresh thyme 30g pack fresh mint 30g pack fresh coriander 1 large garlic bulb 250g pack Nightingale Farms cherry tomatoes 375g pack Nightingale Farms peppers 500g pack cooked beetroot 1 head of broccoli 220g pack green beans 250g pack chestnut mushrooms 3-pack courgettes 1kg pack Redmere Farms red onions 1kg pack sweet potatoes 1kg bag baby potatoes 320g pack ready rolled reduced-fat puff pastry 300ml pot 50% less fat crème fraîche 6-pack medium free-range eggs 400g crusty white bloomer 130g pack batter mix 190g jar Free From green pesto 1.5kg bag Stockwell & Co. plain flour 2 x 392g tins taco mixed beans 390g tin green lentils in water 2 x 400g tins butter beans 900g pack Grower’s Harvest frozen garden peas

Serves 4 Takes 30 mins 500g new potatoes, halved if large 220g pack green beans, trimmed 2 eggs, beaten 100g plain four, plus 1 tbsp (if needed) 200g cooked beetroot, coarsely grated 100g frozen peas, defrosted 1 lemon, zested, ½ juiced 2 tbsp olive oil 1 garlic clove, sliced 150ml 50% less fat crème fraîche 10g fresh mint, finely chopped

1 Cook the potatoes in a pan of simmering salted water for 15-20 mins until tender. Add the green beans for the final 3 mins; drain both well.

2 Meanwhile, whisk the eggs and four with 50ml water and some seasoning to make a smooth batter. Squeeze the grated beetroot in a sieve to remove some of the liquid, pressing down with the back of a spoon, then add to the batter along with the peas and half the lemon zest. Add more four to thicken the batter, if you need to: it should fall reluctantly off the spoon.

3 Heat 1 tbsp of the oil in a large, nonstick frying pan over a medium heat. Add serving spoonfuls of the batter and fry for 2-3 mins

26

until golden underneath and the top has just set, then fip and cook for another 1-2 mins until golden. Transfer to a plate lined with kitchen paper and repeat with the remaining batter to make 8 fritters.

4 Heat the remaining olive oil in a small pan over a medium heat and fry the sliced garlic for 1-2 mins until fragrant. Add the cooked green beans, lemon juice and some seasoning. Fry for 1 min

until the beans are heated through.

5 In a bowl, whisk the crème fraîche with the remaining lemon zest, most of the chopped mint and 1 tbsp water, if needed. Serve with the fritters and scatter over the remaining mint.

Serve the potatoes and beans alongside.

+ FROM YOUR STORECUPBOARD Olive oil, vegetable oil, vegetable stock pots

Each serving contains Energy

1727kJ 411kcal 21%

Fat

Saturates

Sugars

Salt

16g 6g 9g 0.6g 23% 29% 10% 10%

of the reference intake. See page 9.

Carbohydrate 50g Protein 13g Fibre 8g 1 of your 5-a-day; low in salt; low in sugars

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

RECIPES ANNA O’SHEA PHOTOGRAPHY TOM REGESTER FOOD STYLING MIMA SINCLAIR PROP STYLING MORAG FARQUHAR

SHOPPING LIST

BEE T ROOT FRIT T ERS

British beef naturally contains 8 vitamins and minerals, including vitamin B12,* a vitamin that helps reduce tiredness and fatigue while supporting the immune system. So, why not add scrumptious lean steak to your plate and enjoy it as part of a tasty, balanced meal?

Now that’s a big thumbs up.

Available at

Clubcard Price - £2.00 Clubcard price valid 02.01.24 - 23.01.24 Clubcard/app required. While stock lasts.

Available in the majority of larger stores.

Available at

WEEKEND

CARROTS AND BROCCOLI Great value and versatile, these are the everyday veg heroes of the weekly shop. Packed with nutrients, they’re easy to add into midweek dinners – just steamed and dressed with olive oil and black pepper will do – to up your 5-a-day.

Carrots were first grown for their aromatic leaves, so try whizzing up the tops with oil, Parmesan and pine nuts for a tasty alternative to traditional pesto. Otherwise, use their natural sweetness in bakes, or toss al dente carrots with lentils and a yogurt dressing for a salad.

Broccoli is a true power plant with an impressive vitamin and fibre profile. Finely slice the stalk and steam or boil, then pan-fry for extra bonus veg. Try roasting florets, drizzled with sesame oil, soy sauce and a sprinkle of chilli flakes.

FIELD TO FORK It may be cold outside but there’s still plenty of veg to brighten up winter plates Taste the care

Look for this quality seal on the most cared-for products at Tesco. All the hero ingredients in this feature carry the Quality Seal mark, along with hundreds more expertly selected products in store and online.

29

SLUG

C A RRO T P I L A F Serves 4 Takes 1 hr Cost per serve £1.12 CLEVER SWAP Swap

the microwave rice for regular rice if you prefer: cook while the veg is roasting, then stir in as per the recipe.

ad e m l l A

1 large red onion, cut into wedges 3 large carrots (about 375g), scrubbed and cut into bite-sized pieces 1 tbsp rapeseed oil 2 tbsp garlic & ginger paste 2 tbsp garam masala 1 tsp cumin seeds 2 x 250g pouches microwave basmati rice 30g pack fresh coriander, roughly chopped ½ lime, juiced 25g toasted flaked almonds 1 green finger chilli, deseeded and finely chopped

in one roas ting

tin

1 Preheat the oven to gas 6, 200°C, fan 180°C. Separate the onion wedges into ‘petals’ and tip into a large roasting tin with the carrots. Mix the oil, garlic & ginger paste and spices in a small bowl; season then toss through the veg to coat. Roast for 40-45 mins until tender and golden, stirring halfway through.

2 Stir the rice and half the coriander through the veg.

Fill one of the rice pouches a quarter full with water, add to the tin, then cover with foil and return to the oven for 5 mins to heat through.

3 Fluf up the rice with a fork, season to taste, then squeeze over the lime juice. Scatter over the almonds, chilli and remaining coriander to serve.

Each serving contains Energy

Fat

Saturates

1306kJ 312kcal 16%

9g 13%

1g 5%

Sugars

Salt

10g 0.6g 11% 10%

of the reference intake. See page 9.

Carbohydrate 47g Protein 7g Fibre 7g 1 of your 5-a-day; low in salt

30

WEEKEND

MEET THE GROWER

Richard Molyneux is a Lancashire-based carrot farmer for Huntapac.

The company has been supplying Tesco with carrots for 50 years.

‘We grow a variety of carrots across the UK, with diferent varieties specifically selected for the area’s conditions.

For example, we grow Chantenay carrots in Lancashire because the area’s natural high level of rainfall means no irrigation is required, and the fertile soils give the carrots their distinct flavour.

We don’t waste the green tops, either: they are full of nutrients so we add them back into the soil to replenish nutrient levels for future crops.’

Ô

My favourite M way to eat carrots is to boil, then mash them with butter.

Delicious! s!

C A RRO T C A K E F L A PJAC KS Makes 10 Takes 50 mins plus chilling Cost per serve 34p 175g baking spread, plus extra for greasing 1 tsp cinnamon 1 tsp ground ginger 150g clear honey, plus extra 1 tsp 1 medium egg, lightly beaten 2 large carrots (about 200g), scrubbed and coarsely grated 250g jumbo rolled oats 75g walnuts, roughly chopped ½ orange, zested and juiced 50g reduced-fat soft cheese

1 Preheat the oven to gas 4, 180°C, fan 160°C. Lightly grease and line a 20cm square cake tin with baking paper, leaving some hanging over the edges.

2 Melt the butter in a large pan and stir in the spices and honey.

Remove from the heat, then add the egg, carrots, oats, walnuts and orange zest. Stir well.

3 Tip into the tin, press down and smooth the top, then bake for 35-40 mins until golden. Leave to cool to room temperature, then transfer to the fridge for 1 hr to chill.

4 Mix the remaining 1 tsp honey and the soft cheese with a little of the orange juice to thin, as needed. Drizzle over the flapjacks, then cut into rectangles to serve. The flapjacks will keep in an airtight container in the fridge for up to 3 days.

Each flapjack contains Energy

1447kJ 347kcal 17%

Fat

Saturates

Sugars

Salt

21g 5g 14g 0.3g 31% 23% 16% 4%

of the reference intake. See page 9.

Carbohydrate 31g Protein 6g Fibre 4g

For more carrot recipes, visit tes.co/carrots

31

Ô

MEET THE GROWER

‘We grow 15 different varieties of broccoli, each specifcally chosen for its characteristics and strengths of growing at different stages of the UK broccoli season.

Consistent climate and weather conditions help to cultivate a good crop, as well as highly trained workers. Seeds are populated in greenhouses and when seedlings are established, they’re planted out in the fertile soils of Lincolnshire. We harvest the broccoli after 70 to 90 days, when it’s grown to the right size and quality.’

‘

BBroccoli is a very versatile veg – it makes fantastic soups, healthy sides, or can be added to pasta and stir-frieses

Ô

32

CHICKEN & B RO C C O L I RI S O T T O Serves 4 Takes 50 mins Cost per serve £1.78 CLEVER SWAP Swap the chicken thigh fillets for leftover roast chicken.

1 tbsp olive oil 300g chicken thigh fllets, cut into 2cm strips

For more broccoli recipes, visit tes.co/broccoli

1 small onion, fnely chopped 375g head of broccoli, cut into florets, stalk fnely chopped 2 garlic cloves, fnely chopped 125ml white wine 300g arborio rice 1 chicken stock cube, made up to 1ltr 75g Parmesan or Grana Padano, fnely grated ½ lemon, zested and juiced 10g fresh parsley, roughly chopped

1 Heat the oil in large, lidded pan over a medium heat. Fry the chicken for 8-10 mins until golden and cooked through.

Transfer to a plate.

2 Add the onion and broccoli stalk to the pan. Season and cook for 8-10 mins until softened. Stir in the garlic and cook for 1 min, then pour in the wine. Increase the heat to high and bubble for 1 min, scraping the bottom of the pan with the spoon.

3 Reduce the heat to medium and stir in the rice to coat. Add a ladleful of stock, stirring well until absorbed. Repeat to use up all of the stock; about 15-20 mins.

The rice should be creamy and tender but still with a little bite.

4 Meanwhile, cook the broccoli florets in a pan of boiling water for 5 mins. Drain, rinse under cold water and transfer half to a bowl. Mash the rest with a fork.

5 Stir the chicken, mashed broccoli and florets, most of the cheese and the lemon zest and juice into the rice. Remove from the heat, cover for 2-3 mins for the cheese to melt. Spoon into bowls and scatter with the parsley and remaining cheese.

Each serving contains Energy

2422kJ 576kcal 29%

Saturates

Sugars

Salt

18g 7g 26% 34%

Fat

4g 4%

1.7g 28%

of the reference intake. See page 9.

Carbohydrate 65g Protein 30g Fibre 6g

RECIPES LINZI PUCINO PHOTOGRAPHY ALEX LUCK FOOD STYLING KATY GREENWOOD PROP STYLING MORAG FARQUHAR

Neil Sharpe is head of farming at TH Clements & Son Ltd in Lincolnshire – one of the UK’s premier growers of brassicas.

WEEKEND

CLEVER SWAP Swap the tofu for ready-to-eat chicken breast or leftover meat from your Sunday roast – just heat through in the pan before stirring through the sauce.

USE IT UP Chop and roast the leftover broccoli stalk, then stir into stews or pasta dishes.

200g Plant Chef organic frm tofu (from a 399g pack) 3 tbsp hoisin dipping sauce 2 tbsp reduced-salt soy sauce 1 tbsp maple syrup 3cm piece fresh ginger, peeled and grated 375g head of broccoli, cut into florets (see Use it up tip, above) 2 tbsp sesame oil 1 tbsp sesame seeds 1 tbsp cornflour 250g pouch microwave basmati rice 2 spring onions, trimmed and shredded 1 red chilli, sliced

for 5-6 mins, turning occasionally, until crisp.

Turn down the heat slightly, then stir in the hoisin sauce mixture, toss to coat and heat through for 1 min. Stir in most of the sesame seeds.

5 Heat the rice according to the pack instructions. Spoon into bowls, then top with the sticky tofu and charred broccoli. To serve, scatter with the spring onions, chilli and remaining sesame seeds.

Each serving contains Energy

2563kJ 613kcal 31%

Fat

Saturates

Sugars

Salt

27g 5g 18g 1.8g 39% 23% 20% 29%

of the reference intake. See page 9.

Carbohydrate 61g Protein 25g Fibre 10g

mins

Serves 2 Takes 20 mins Cost per serve £2.21

1 Pat the tofu dry with kitchen paper. Lay flat on a lined baking tray, then place another baking tray on top and place a heavy frying pan on top; set aside.

2 Whisk together the hoisin, soy sauce, maple syrup and grated ginger in a small bowl; set aside.

3 Tip the broccoli into a heatproof bowl and pour over just boiled water from the kettle to cover. Leave for 2 mins, then drain. Heat half the sesame oil in a wok or large frying pan over a high heat and add the broccoli florets. Fry for 4-5 mins until tender and charred. Transfer to a bowl and set aside. Wipe out the pan, return to the heat and add the sesame seeds to toast for 30 secs, then transfer to a small plate.

4 Meanwhile, pat the tofu dry again and and cut into 2cm cubes. Toss with the cornflour and a little seasoning to coat.

Heat the remaining oil in the empty pan over a high heat, then fry the tofu

dy in 2 0

S T I C K Y S OY & GINGER TOFU W I T H C H A RRE D B RO C C O L I

Rea

33

SEMI SKIMMED that taStES liKE

lE E WhOlE

*

SEMi-SKiMMED MIlK juSt gOt a WhOlE lOt taStiEr *Based on statistically valid comparative test with 212 regular consumers of fresh whole & or semi-skimmed. 80% agreed B.O.B Semi ‘tastes like whole milk’. †Semi-skimmed milk contains half the fat of standardised whole milk.

Regular Price: £2.30 / Clubcard price: 2 for £3.50 Clubcard price valid 24/01/2024 – 13/02/2024 Clubcard/App required. While stocks last. Available in all stores

Only at

EVERYDAY

Banish the blues

Serving suggestion

rry

Kick Blue Monday to the kerb with these little plates of sunshine

C h i c ke n curr y noodle bowls

ee w a o Tuck int

cu t h g i n k

p36

35

C H I C K E N C U RRY NOODLE BOWLS Serves 4 freeze the curry at the end of step 3 Takes 1 hr Cost per serve £2.37 CLEVER SWAP For a lighter meal, remove the skin from the chicken thighs.

1 tbsp vegetable oil 4 chicken thighs, with skin on and bone in 1 large red onion, halved and thinly sliced 2 mixed colour peppers, deseeded and cut into 1cm slices 40g fresh ginger, peeled and roughly chopped 3 garlic cloves, peeled 2 red chillies, 1 roughly chopped, deseeded if you like, 1 sliced, for garnish 100g red Thai curry paste 1½ tbsp tomato purée 1 tbsp ground turmeric 400ml tin light coconut milk 2 tbsp reduced-salt soy sauce ½ tbsp light brown soft sugar 220g pack green beans, trimmed and halved 400g pack rice vermicelli noodles 3 limes, 2 juiced, 1 cut into wedges to serve (optional) 20g fresh coriander, finely chopped 15g fresh basil or Thai basil leaves 2 tbsp crispy onions (optional)

1 Heat the oil in a wide frying pan or flameproof casserole dish over a high heat. Add the chicken and cook for 4-5 mins each side until the skin is crispy.

Transfer to a plate. Discard any excess fat from the pan, then fry the onion and peppers for 5-6 mins until softened and starting to turn golden.

2 Meanwhile, pulse the ginger, garlic and chopped chillies in a mini food processor until a rough paste forms. Or finely chop and use a pestle and mortar.

3 Reduce the heat to medium, then add the ginger mixture, red curry paste, tomato purée and turmeric to the pan. Cook, stirring, for 2-3 mins until aromatic. Stir in the coconut milk, 100ml water, the soy sauce and sugar. Stir through the green beans, then nestle the chicken thighs on top, skin-side up. Bring to a simmer and cook over a medium heat for 25-30 mins until the chicken is cooked through, the sauce has thickened and the flavour has intensified.

4 Meanwhile, cook the noodles to pack instructions. Drain and run under cold water until fully cool to prevent sticking; set aside.

5 When the curry is ready, transfer the chicken to a plate.

Stir the lime juice and chopped coriander through the sauce – add a little boiled water if needed to loosen. Divide the noodles and curry sauce between the bowls, then add 1 piece of chicken to each. Top with the sliced chilli and basil leaves, along with the lime wedges and crispy onions, if using, to serve.

Each serving contains Energy

3466kJ 828kcal 41%

Fat

Saturates

Sugars

Salt

34g 14g 15g 1.3g 49% 71% 16% 21%

of the reference intake. See page 9.

Carbohydrate 89g Protein 36g Fibre 8g

S P I C Y P O TAT O 1½ tsp ground BURGERS (VADA PAV) turmeric Serves 4 Takes 1 hr plus chilling Cost per serve £1.14 MAKE AHEAD The patties can be made and chilled up to a day in advance.

Continue with step 4 when ready to cook.

800g floury potatoes, peeled and cut into 2cm chunks 3 tbsp vegetable oil 2 tsp mustard seeds and cumin seeds

2 tsp garam masala 12 dried curry leaves 1 large red onion, ½ finely chopped, ½ finely sliced 2 tbsp garlic & ginger paste 30g pack fresh coriander, ⅔ finely chopped ½ lemon, zested 2 tbsp cornflour 4 large soft white batch rolls, halved mango chutney and coconut yogurt, to serve (optional)

1 Boil the potatoes in a pan for 12-15 mins until tender. Drain well, then steam-dry for 10 mins.

2 Heat 1 tbsp oil in a frying pan over a medium-high heat. Add the mustard and cumin seeds, turmeric, garam masala and curry leaves. Fry, stirring, for 2 mins until aromatic and sizzling, then add the chopped onion and reduce the heat to medium. Cook, stirring regularly, for 5 mins or until the onion has softened.

Add the garlic & ginger paste and cook, stirring, for 2-3 mins until aromatic; put into a bowl and set aside.

3 Mash the potatoes in a bowl until smooth. Add the chopped coriander and the onion mixture, lemon zest and cornflour. Season and mix well. Once cool enough to handle, divide into 4 patties, each about 2.5 cm thick. Transfer to the fridge for 1 hr until firm.

4 Preheat the oven to gas 7, 220°C, fan 200°C and line a baking tray with nonstick baking paper. Heat the remaining oil in a wide nonstick frying pan over a medium-high heat and fry the patties 2 at a time for 4-5 mins until golden and crispy on the bottom; flip and repeat. Transfer to the tray and cook the rest of the patties. Bake for 10 mins, adding the halved rolls to another tray for the last 2 mins to warm through.

5 To assemble, add a spoonful of yogurt (if using) to the base of each roll, then top with a potato patty, a spoonful of mango chutney (if using) and some sliced onion. Scatter over the remaining coriander.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

2208kJ 524kcal 26%

13g 19%

1g 6%

6g 7%

0.9g 15%

of the reference intake. See page 9.

Carbohydrate 84g Protein 14g Fibre 7g Low in saturated fat; low in salt

<#X#>

EVERYDAY

£1.14 per serve

w o w o t ers n n i d e e r Meat-f 37

£1.77 per serve

wa a e k a T 38

t a e v y fa

ni s a

p

EVERYDAY

A I R- F RY E R S E S A M E P R AW N T OA S T Serves 4 Takes 40 mins Cost per serve £1.77 CLEVER SWAP No air-fryer? Use the grill – preheat to high, then lightly toast the bread until crispy but not coloured. Top with the prawn mix and sesame seeds, arrange on a baking sheet and grill for 4-6 mins until cooked.

100g jumbo peanuts 250g pack Bay Fishmongers frozen cold water prawns, defrosted

8 spring onions, trimmed and thinly sliced 20g fresh ginger, peeled and roughly chopped 2 garlic cloves, roughly chopped 2 egg whites 1½ tbsp cornflour 2½ tbsp reduced-salt soy sauce 6 slices white bread, crusts left on 40g sesame seeds 1 cucumber, deseeded and cut into 1cm half moons 15g fresh mint, leaves picked and roughly chopped 2 limes, juiced 1 tbsp sweet chilli sauce, plus extra to serve 1 tbsp sesame oil

1 Toast the peanuts in a frying pan over a medium-high heat for 3-4 mins until golden brown, then transfer to a plate to cool.

2 Preheat the air-fryer to 200°C. Drain any excess moisture from the prawns and put in a food processor with 6 spring onions, the ginger, garlic, egg whites, cornflour and 1½ tbsp soy sauce; pulse a few times. There should still be some texture but it needs to be spreadable.

3 Spread the prawn mixture over the bread slices and sprinkle over the sesame seeds, lightly pressing them in to stick. Halve each slice diagonally with a serrated knife to make 16 triangles, then arrange on air-fryer baking trays and air-fry (in batches if needed) for 10-12 mins until golden brown and the prawn mixture is cooked through.

4 Meanwhile, put the cucumber in a bowl with the mint and remaining spring onions. Roughly chop the toasted peanuts and add to the bowl. Mix the lime juice, 1 tbsp sweet chilli sauce, sesame oil and remaining soy sauce together in a jug, then pour over the cucumber mix and toss to coat.

Serve alongside the prawn toasts with extra sweet chilli sauce for dipping.

T U RK I S H E G G S O N T OA S T Serves 2 Takes 30 mins Cost per serve £1.63 TIME-SAVING To have all the eggs ready at the same time, use two pans to cook them.

Alternatively, cook them each for 3 mins, then add to a bowl of iced water to stop them from overcooking.

Return them all to a pan of simmering water for 1 min to warm before continuing with step 4.

300g 0% fat Greek yogurt 1 garlic clove, crushed 15g fresh dill, most roughly chopped, reserving a few sprigs to garnish ½ lemon, zested and juiced 40g walnuts (optional) 1 tbsp white wine vinegar 4 medium eggs (use really fresh, fridge-cold eggs) 4 slices white sourdough For the chilli oil 4 tbsp olive oil ½ tsp crushed chillies ½ tsp smoked paprika pinch of cayenne pepper

1 Put the ingredients for the chilli oil in a saucepan with a generous pinch of salt. Bring to a gentle simmer over a medium heat, then reduce the heat to low and cook, stirring, for 2 mins.

Set aside to infuse and cool.

2 Meanwhile, put the yogurt, garlic, chopped dill and lemon zest and juice in a bowl. Season and mix well; set aside. If using, lightly toast the walnuts in a frying pan over a medium heat for 2-3 mins, then roughly chop and set aside.

3 Bring a pan of salted water to the boil, then add the vinegar.

Crack an egg into a small bowl, then lower the heat so the water is very gently simmering. Using a slotted spoon, stir the water so it’s gently whirling, then carefully add the egg. Allow to firm up for about 10 secs, then repeat with a second egg. Cook for 3-4 mins until cooked to your liking.

Meanwhile, toast the sourdough and spread with herby yogurt.

4 Using the slotted spoon, carefully put the poached eggs on a plate lined with kitchen paper to dry for a few secs, then start to top the toasts with the first two eggs, while you poach the remaining eggs. Top the remaining toasts with the remaining poached eggs, then drizzle over the chilli oil and top with the walnuts, if you like.

Garnish with the dill sprigs.

Each serving contains Energy

2810kJ 673kcal 34%

Fat

Saturates

Sugars

Salt

40g 8g 12g 1.8g 56% 38% 13% 30%

of the reference intake. See page 9.

Carbohydrate 45g Protein 32g Fibre 4g

Each serving contains Energy

2190kJ 524kcal 26%

Fat

Saturates

Sugars

Salt

24g 4g 10g 2.4g 34% 22% 11% 41%

of the reference intake. See page 9.

Carbohydrate 46g Protein 28g Fibre 7g

39

£1.63

per serve

Tu r k is h e g g s on toast p39

40

RECIPES GABRIELLA ENGLISH PHOTOGRAPHY TOBY SCOTT FOOD STYLING LUCY O’REILLY PROP STYLING MORAG FARQUHAR

EVERYDAY

Luxe brunch for less

TRY THAT NEW FRUITY LUNCHBOX HERO

Available in the majority of stores

Available at

Kind and Effective Cough Relief & Immune Support* Medical device to

relieve any cough†

Food supplements for

immune support*

Made with naturally sourced ingredients †

Cough & Sore Throat syrups are medical devices to relieve any cough, dry or chesty. *Vitamin D contributes to the normal function of the immune system. Immune Support liquids are food supplements and should not be used as a substitute for a varied balanced diet. UK-ZAR-2300072

Available in the majority of larger stores

Available at

Smoky BBQ Pork Ribs 460g, £4.50 (98p/100g); Fajita Chicken Breasts 324g, £4 (£1.23/100g); Jalapeño-topped Loaded Cheesy Fries 400g, £3.50 (88p/100g); Pulled Pork Taco Bowl, 380g, £4.50 (£1.18/100g); Soft Flour Tortillas 248g, £1.25 (50p/100g); Ultimate Tex Mex Dips 428g, £3 (70p/100g)

EVERYDAY

4 2

5

1

6

Faster fiesta!

Enjoy a Tex Mex feast for the family tonight: find these dishes and more together in store. That’s dinner sorted!

CHOOSE YOUR MAINS Who can resist slow-cooked Smoky BBQ Pork Ribs (1) and spicy tomatocoated Fajita Chicken Breasts (2)?

Cook the marinated meat using the pack instructions, add the sauce and you’ve got two tasty centrepieces on the table with minimal effort. Now…

…PICK A FEW SIDES Jalapeño-topped Loaded Cheesy Fries (3), added a twist to our spread, then we maxed out our

feast by adding a tear-and-share Pulled Pork Taco Bowl, (4). But you could pick spicy rice, mini sweetcorn fritters, crispy cauli bites or one of several other options in the new range. We wrapped up with Soft Flour Tortillas (5). Then…

…DIP IN Don’t forget the Ultimate Tex Mex Dips (6): Salsa, Soured Cream & Chive, Guacamole, and Jalapeño Chilli Cheese. Then chop some lettuce and onions, slice a few chillies, toss lime wedges on the table and tuck into a fiesta of flavour that everyone will enjoy.

3

Look out for Clubcard Prices on the new and exclusive Tex Mex Feast in store and online 43

Smarter shopping Learn how to shop with confidence and make better choices, with top tips from our expert and Tesco Better Baskets

The 5-a-day way

Y

ou might walk into store with every intention of making healthy choices, but it’s not always easy to do.

We’re often surrounded by conflicting advice, which, alongside so much choice, can make it hard to be confident in our decisions.

Is a ready meal always unhealthy? Should you opt for the reduced-fat yogurt?

Cooking from scratch is best, but what if you struggle to find the time? At Tesco, Better Baskets can help: look out for the logo when you’re in store and on recipes in Tesco magazine. And check out the advice from nutritionist Louise Bennion to help you make informed decisions.

‘

Salmon, almonds and sunflower oil will show as red for fat on product labels, but they contain important fatty acids, which can’t be made by the body

‘

Louise Bennion (@loutritionist) is a registered nutritionist

44

Want to eat more fruit and veg, but find they go off too quickly? Frozen and tinned versions can count too! Three tablespoons of beans, or 150ml of juice and smoothies count – but each only once. These foods are also one of your 5-a-day…

S U N D RI E D T O M AT O E S

BAKED BEANS

HOUMOUS

LEARN THE LABEL Here’s how to decode the labels on food packaging Reference intakes (RIs) The numbers tell us the nutritional profile of a product, while the at-a-glance ‘traffic light’ colours show if a food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt. The figures also show the calories.

Energy

Fat

Saturates

1604kJ 383kcal 19%

17g 24%

1g 7%

Sugars

Salt

11g 0.6g 12% 10%

of the reference intake.

Price Comparing the straightforward prices of similar items may be misleading. Instead, look at the price per 100g to see what the best-value option is.

Sometimes you’ll find that buying the bigger pack works out at better value for money.

£0.95 £0.19/100g

Ingredients lists Ingredients are listed in order of their weight, so the most used come first. Long lists or unfamiliar ingredients may indicate a product is more processed.

‘Sugar’ might not be listed, but could show up as molasses, fructose, malt or syrup.

KNOW-HOW

Processed food THE PROS Processed foods are a hot topic, but are they as bad for us as they sound? Nutritionist Louise Bennion explains that it depends: ‘Any food that has been altered in some way during prep is processed – this can include freezing or canning.’

So many foods that make up a balanced diet (think tinned vegetables, frozen berries, bread, houmous and cheese) are technically processed.

THE CONS We do need to watch our intake of ultra-processed foods though. ‘Usually, these are foods that have five or more ingredients, including multiple additives and ingredients that you likely won’t be able to pronounce and are not used in home cooking,’ says Louise.

Examples of ultra-processed foods include sausages, instant soups, ham, ice cream, fizzy drinks and flavoured yogurts.

THE IMPACT ‘Research has found links between a high consumption of ultra-processed foods and the risks of developing obesity, some cancers, high blood pressure and high cholesterol,’ says Louise. ‘So it makes sense to reduce our consumption of these foods where possible.

And try to make sure you’re getting a regular balance of colourful and whole foods.’

Perfectly Imperfect Frozen Mixed Berries 1kg , £2.99, contains less-than-perfect berries that would otherwise be thrown away, which helps combat food waste.

45

KNOW-HOW

Better breakfasts Many cereals can be high in sugar. To increase your fibre intake, try Wheat Biscuits 48pk, £2.75 (6p each), with Grower’s Harvest Unsweetened Soya Drink 1ltr, 50p.

FILL YOUR BASKET Use these Better Baskets top tips to help you make smar ter choices

Get more greens At just 69p, Savoy Cabbage is great value and it can stretch over multiple meals.

Add to stir-fries or pasta sauces to get your green fix.

Try using tinned tuna as a source of protein and B vitamins*. Use in toasties, pasta bakes or to fill jacket potatoes.

Use lean mince in lasagne, or up your 5-a-day by swapping the pasta for layers of sliced courgette.

Add lentils to a shepherd’s pie base, then top with mashed sweet potato for an extra 2 of your 5-a-day.

Change it up Try these slow-release carbs: Caulifower, 95p each, as a swap for rice, and Parsnips, 500g, 60p (12p/100g), instead of potatoes.

Fibre-packed lunches Switching to wholemeal products can help you up your fibre intake. Try 6 Wholemeal Pittas, 50p (8p each), filled with houmous, falafel and salad.

*

Source: realfood.tesco.com/curatedlist/amazing-ways-to-use-tinned-tuna.html.

Products available in the majority of larger stores and online. Product availability varies by store

For more recipes and tips, head to the Better Baskets hub on Tesco Real Food, at tes.co/better-baskets

47

KNOW-HOW

Q

I buy reduced-fat cheese and coconut milk. Surely these are healthier than the full-fat versions?

‘It’s easy to think that – and sometimes they are better. But the fat taken from many reduced-fat products is typically replaced with sugar, carbohydrates or protein-based ingredients to improve flavour and shelf-life,’ says Louise. Check the ingredients list before making your choice.

A

‘Claims that lower-calorie products are healthier than the original and can aid weight loss are not necessarily true. Low-calorie products are often bulked out with salt, sugar, and fllers that can make them less nutritious. For example, having some full-fat Greek yogurt with a handful of berries is much more likely to satisfy your hunger and offer more nutrition than eating a low-calorie cereal bar containing 20 plus ingredients,’ says Louise.

‘A regular 330ml can of cola contains 9 tsp sugar, while diet cola contains no sugar at all,’ says Louise. ‘Replacing sugar with sweeteners won’t necessarily make a food or drink healthy. However, they can help reduce your sugar intake, which in turn can help lower your risk of type 2 diabetes and tooth decay.’

Add to basket HEALTHY FATS

‘Everything is good in moderation but if you want to add more healthy fats to your diet, try avocado, nut butters, dark rk k chocolate, oily fish (such as salmon) and walnuts,’ suggests Louise.

48

it unhealthy to use Q Isjarred sauces? ÔThese might include more A ingredients and additives

than homemade versions,’ says Louise. ‘But as long as you bulk them out with vegetables and pulses, then serve with wholemeal pasta or rice, they can still form part of a balanced diet.’

WORDS JESS HERBERT PHOTOGRAPHY DAN JONES, GETTY IMAGES FOOD STYLING EMMA JANE FROST PROP STYLING JENNY IGGLEDEN

Are diet versions of drinks better for me?

Are lowerercalorie products d ts healthier?

Available in majority of larger stores

Available at ©2023 The LEGO Group. © 2023 Mojang AB. TM Microsoft Corp. © & ™ WBEI. (s23)

© & ™ Lucasfilm Ltd.

SHOPPING

PAN-TASTIC Put your kitchen kit to work with these nifty ideas for getting more out of your Go Cook pan

T HE S T IR-FRY S TAPLE

WORDS JESS HERBERT Available in selected larger stores and online. Excludes Express and Whoosh. Delivery charges and some exclusions may apply

Want that signature stir-fry sizzle? This pan stands up to high temperatures (the logo on the handle glows red when the pan is ready to cook), and it’s large enough to toss all your ingredients together.

The nonstick coating also makes for easy clean-up after.

r u o Y

i-use hero t l u m

Go Cook Heat Control Stirfry Pan 30cm, £21; Go Cook Butcher’s Block 46 x 30cm, £22; Go Cook Herringbone Woven Tea Towel 3-pack, £7

£21 T HE CURRY COMPANION

T HE SAU T É SAVIOUR

If your Friday night fakeaway involves rustling up a rogan josh or cooking a korma, this versatile pan is perfect for searing meat, toasting spices and frying sauces.

The wide base is ideal for shallow frying, with room for ingredients to crisp up, making it ideal to, say, fry potato slices. Try it with fritters and fish too. You can use the pan on any type of hob and it comes with a 20-year guarantee.

51

Available in the majority of larger stores

Available at

EVERYDAY

What to drink?

If you’re considering switching to low- or no-alcohol alternatives, we’ve got your back with these tips, tricks and drinks ideas

M

Easy N o ji t o

*

Source: alcoholchange.org.uk

p55

any of us give up drinking for January, but the trend for no- and lowalcohol goes beyond New Year’s resolutions, with 30% of people planning to reduce their alcohol intake year-round*. If you’re cutting down or giving up, it doesn’t have to be daunting. In the past, a sober pub trip meant a lemonade but now there are many alcohol-free spirits, wines and beers, plus mocktails and infusions like these to get excited about. Use January to experiment – you may create new habits that stick.

d Tea-inspire

l i a t mock 53

GETTING STARTED You’ll be more likely to pour a glass of something if the bottle is ready and waiting in the fridge. Think ahead by avoiding buying alcohol, so that you won’t have it there to tempt you. If you have leftover Christmas drinks, think about giving them away or try keeping them somewhere you’re likely to forget about them (for example, in the loft or the back of a wardrobe).

If you often reach for a tipple after work, try these substitutes instead

49% of people drink alcohol at least once a week***

OLD HABITS Try to think about your triggers – if you can’t have a certain meal or go to a certain bar without drinking alcohol, consider creating some distance. Similarly, don’t feel pressured to have all your meet-ups in the pub – many cafés are open late, or you could head out for an evening walk.

FOR FIZZ Tesco Finest Cox’s Apple & Elderfower Presse 750ml, £2.15 (29p/100ml), has similar bubbles to prosecco, and a great scent.

STICK TO A GOAL Understanding your reasons for cutting down will make you more likely to stick to your goals. Here are some reasons that might resonate.

Save money for something special Improve your health, including your skin, sleep and mood*** Wake up with a clearer head

GIVE IT A BRAKE Sometimes agreeing to be the designated driver can make not drinking feel like a punishment – and 54

FOR BEER Low-Calorie Ginger Ale 1ltr, 80p, is as crisp and refreshing as a pint.

FOR COCKTAILS Try something sweet and fruity like Apple, Peach, Mango & Passion Fruit Juice 100% Pure Juice 1ltr, £1.70.

BE OPEN It can be particularly difficult when you’ve decided not to drink then receive an ‘I’ve ordered for you’ text from a friend at the bar. Letting people know in advance that you’re not drinking alcohol can help you to avoid any awkwardness, and it gives them a chance to support you.

FOR WINE Sparkling Rose Grape & Rhubarb Drink 750ml, £1.50 (20p/100ml), has a cork you can pop, so it feels like the real deal.

Lower your risk of long-term health conditions such as heart disease***

if you’re sober, you might want to head home earlier than the friends getting a lift with you. If you can, duck out of the designated driver conversations and go it alone. This way you can leave when you want to rather than waiting on everyone else to be ready.

FORGET PERFECTION Cutting down on alcohol may not always go as planned. There might be a celebration that you want to toast with a glass of fizz, or you could accidentally order a pint out of habit – but that’s OK. Everything, from aiming for a few booze-free nights a week, to pouring smaller measures, is helpful.

WORDS JESS HERBERT RECIPES MIRIAM NICE PHOTOGRAPHY DAN JONES FOOD STYLING EMMA JANE FROST PROP STYLING JENNY IGGLEDEN * Source: drinkaware.co.uk **Source: healthline.com ***Source: nhs.uk

THE SCIENCE If you crave a glass of wine to unwind at the end of the day, you’re not alone. But have you ever wondered why? Alcohol slows down processes in the brain and nervous system, which can help you feel more relaxed*. When the craving strikes have a glass of water, then distract yourself until it passes – try building other de-stressing habits into your evenings instead, such as stretching, listening to a favourite playlist, or sipping a cup of herbal tea**.

SWAP SHOP

EVERYDAY

Did oywou? kn

EASY NOJITO Serves 1 Takes 5 mins plus cooling Cost per serve 19p CLEVER SWAP Swap some of the soda water for a dash of ginger beer to create a slightly fiery flavour twist.

An average medium glass of wine has up to 158kcal, while a pint of beer can be 222kcal***.

Make up 1 peppermint infusion tea bag to pack instructions; leave to cool. Pour 25ml apple juice into a tall glass, then stir in 50ml of the cooled peppermint tea.

Top up with about 150ml low-calorie soda water with lime, fill up with ice cubes, then stir to combine. Serve with fresh mint sprigs and lime wedges, if you like.

Each serving contains Energy

Fat

Saturates

Sugars

Salt

64kJ 15kcal 1%

0g 0%

0g 0%

3g 3%

<1g 1%

of the reference intake. See page 9.

Carbohydrate 3g Protein 0g Fibre 0g

E S P RE S S O T O N I C Serves 1 Takes 5 mins plus cooling Cost per serve 27p COOK’S TIP The espresso doesn’t need to be cold, just not piping hot – that way you’ll retain the best flavour without melting the ice too much. Slowly pouring the espresso in gives an ombré effect in the glass; serve with a straw or stirrer to mix it to drink. Garnish with citrus: a lemon wedge or slice of grapefruit work well.

Make up 1 shot of espresso (35ml), pour into a jug, then set aside to cool a little.

Pour 150ml Indian tonic water into a tall glass and fill with ice cubes. Add a wedge of lemon, then slowly pour in the espresso so it swirls and floats on top. Serve with a straw or stirrer and mix to drink.

Espresso To n i c

Each serving contains Energy

Fat

Saturates

Sugars

Salt

103kJ 24kcal 1%

0g 0%

0g 0%

5g 6%

0g 0%

of the reference intake. See page 9.

Carbohydrate 5g Protein 0g Fibre 0g

GIVE ME MORE! Scan this QR code for more alcohol-free cocktail recipes on Tesco Real Food.

55

How to. . .

Love your freezer This appliance can become the dumping ground for leftovers and frozen peas – but learning how to use it efficiently can help make cooking on a budget a breeze

T

he last thing you want to do when you’re short on time and space is to sort out your freezer. But what if we told you that keeping it organised and well stocked can help you make speedy family dinners, reduce food waste and squeeze more veggies into your meals?

From hero ingredients and defrosting advice to new ways to use your ice cube tray, here’s how to make the most of this kitchen essential.

How to defrost THE FREEZER Try to pick a time when it’s relatively empty and store any frozen food you have in cool bags.

Unplug the freezer and let the ice melt, laying towels on the floor to soak up water, and remove ice blocks with a spatula to speed things up. Wipe the inside with warm water and vinegar

to clean, then make sure it’s cold before putting food back in.

Serves 6 Takes 35 mins Cost per serve £2.14

THE FOOD Avoid defrosting at room temperature, as harmful bacteria can multiply more quickly (especially in meat, poultry and rice).

Defrost food in the fridge or on the defrost setting in your microwave.

2 tbsp sunflower oil, plus 1 tsp 150g frozen diced onion or 1 fresh onion, finely chopped 2 tsp frozen chopped garlic or 2 fresh garlic cloves, finely chopped 500g frozen 5% fat beef mince, broken into chunks 3 tsp chipotle chilli paste 1 tbsp tomato purée 400g tin chopped tomatoes 220g cherry tomatoes 2 spring onions, finely sliced 10g fresh coriander, roughly chopped, plus extra leaves to garnish 2 medium avocados, sliced ½ lime 300g frozen sliced peppers 400g tin black beans, drained 3 x 200g frozen steam bags long grain white rice 4 tbsp soured cream (optional)

CAN I FREEZE THAT?

<#X#>

BEEF B U RRI T O B O W L

YES

NO

WHOLE LEMONS AND LIMES Zest from frozen; thaw, roll and juice or cut into segments.

EGGS Both the whites and the yolks can be frozen, as long as they’re not in their shells.

RICE Cool within an hour, freeze for one month. Ensure it’s piping hot before eating.

NUTS Can be stored whole or chopped.

YOGURT, CREAM AND CRÈME FRAÎCHE Small portions can be frozen in ice cube trays. However, be aware that the texture will change after freezing, so they’re best used in smoothies or bakes.

CERTAIN CHEESES Brie, Camembert and cream cheese don’t freeze well, because their texture changes. But hard cheeses and mozzarella are great for popping in the freezer.

SALAD ITEMS Due to their water content, avoid freezing cucumber, lettuce, celery and uncooked tomatoes.

UNCOOKED POTATOES Instead, parboil them before freezing to help retain their texture and flavour.

WE USED

KNOW-HOW

C CHOPPED GARLIC

Always handy, plus quick and qu easy to add to recipes, £2.15 for 100g.

S SLICED MIXED M PEPPERS

Great for those last-minute stir-fries, £1.25 for 500g (25p/100g).

D DICED ONION

Discover a new freezer essential – £1.25 for 500g (25p/100g).

1 Heat 2 tbsp of the oil in a large pan and fry the onion for 5-7 mins over a high heat, stirring regularly, until softened and starting to colour.

Add the garlic and cook for 1 min. Tip in the beef and cook, stirring and breaking it up every so often, until browned all over. Add the chilli paste and tomato purée and cook for 1 min, then tip in the chopped tomatoes. Half fill the tin with water and add to the pan, then bring to the boil and simmer for 20 mins.

2 Meanwhile, quarter the cherry tomatoes and combine them in a small bowl with the spring onions and coriander. Season to taste and set aside. Slice the avocado, squeeze over the lime and set aside.

3 Heat 1 tsp oil in a medium frying pan over a high heat and cook the peppers for 3-4 mins

until the liquid evaporates and the peppers soften. Add the black beans and heat together.

Microwave 3 portions of rice to pack instructions, then stir through the warm beans and peppers.

4 Divide the rice between 6 bowls, then add the chilli, salsa and avocado.

Serve with soured cream, if you like, and scatter with the coriander leaves to garnish.

Each serving contains Energy

2046kJ 489kcal 24%

Saturates

Sugars

Salt

20g 5g 28% 25%

Fat

8g 9%

0.4g 7%

of the reference intake. See page 9.

Carbohydrate 47g Protein 27g Fibre 8g 2 of your 5-a-day; source of fibre

<#Y#>

UP TO

2XX MORE M OR LIKK E LIKELY TO QUIT * SMOKING

*vs willpower alone. Nicorette Icy White 2 mg Gum, Nicorette Fruit 2 mg Lozenge and Nicorette QuickMist mouthspray contain nicotine.

Stop smoking aid. Requires willpower. Always read the label. UK-NI-2300710

Available at

KNOW-HOW

1

Ice to meet you

2

F ive new ways to use your ice cube tray 1 BREAKFAST IN MINUTES Add pancake batter and berries to each tray section, then freeze. Pop frozen batter into a frying pan and fry low and slow to make pancakes.

2 POP-OUT PUDS Make simple truffles by encasing marshmallows, nuts and peanut butter in melted chocolate and freezing. Pop out for a sweet treat or edible gift.

3 EASY SEASONINGS Freeze leftover stock, wine, chopped spring onions or fresh herbs (topped up with oil) to reduce waste, and use to add flavour to dishes.

4 QUICK-FRY SOLUTIONS Freeze leftover oil from jars of antipasti to add flavour when frying veg.

Top tip 3

Use separate trays for different things, to ensure your ice cubes for drinks don’t start to taste like herbs!

5 SPEEDY DUMPLINGS For dumplings in a flash (see recipe for dough, p72), dust an ice-cube tray with flour, lay a thinly rolled rectangular piece of dough over the top, gently pressing it into each of the holes.

Add your fillings, then lay another rolled-out piece of dough on top, pressing to seal. Tip upside down to remove, then cut along the natural lines to create the dumplings.

59

KNOW-HOW

CHILL OUT… WHAT GOES WHERE?

Freezer fact file TOP DRAWER Ice cream, chips, batch-cooked meals, bread. They’re all easily accessible here.

What is optimum fullness? Fill your freezer to 80%. If it’s too full, you might block vents, which means air won’t be able to circulate properly.

What is the ideal temperature? It’s best to keep the temperature at -18°C. If it’s too cold, over time you’ll notice a build-up of ice. If it’s too warm, there’s a chance your food will start to thaw (this will be particularly obvious with ice cream).

MIDDLE DRAWER Fruit and veg. Keeping these together means you’re less likely to double-up on items, and it cuts down on rummaging.

BOTTOM DRAWER Meat, fish and poultry should be kept here to avoid cross-contamination.

£4.50

£1.30

60

4 1

In a flash l h

2

Flash freezing, also known as openfreezing, is a handy technique for saving space and portioning with ease. If what you’re freezing is prone to clumping, pop it on a baking sheet to freeze, then transfer to freezer bags. This is great with bread slices and berries, and it’s easier to defrost what you need.

3 4

ways to plan like a pro

Portion before freezing to avoid defrosting too much. Try pouring the food into a bowl or onto a plate to see what a serving looks like.

Label all your food with when it was frozen and how many portions are in the bag, and don’t forget to write what’s inside!

Rotate your food so that the oldest freezer bags or boxes are always nearest to the front.

List everything you have in the freezer and check before you go food shopping to prevent unnecessary doubling up.

…in the kitchen with these popular hero frozen ingredients that will make family dinners easier than ever W Who has ttime to p prep, p peel and chop a fresh squash?

Butternut Squash Chunks 500g, £1.60 (32p/100g).

A Add instant fflavour to a range of rrecipes with handy Ch Chopped Ginger 75g, £2.15 (29p/10g).

S Save energy boiling b potatoes p with w pre-made Mashed M Potato 900g, £1.80 (20p/100g).

U your Up 5-a-day 5 with w Caulifower C Rice 4 Pack 600g, £2.50 (42p/100g).

I Increase your fish y iintake and a create new w recipes rec by swapping chicken for Cod Fillets 360g, £3.75 (£1.04/100g).

For F a great meal m for two in i minutes try t Chicken & Chorizo Chorii Paella 700g, £3 (43p/100g).

KEEP STANDING UP FOR ME AND THE TREES WE NEED. The Woodland Trust creates and protects healthy habitats for people and wildlife everywhere.

Join our movement of more than 300,000 people and help us stand up for the UK’s woods and trees.

Support us from just £4 a month by becoming a member today.

The Woodland Trust is a registered charity, nos. 294344 and SC038885.

Photo: Aileen Louden/WTML CP00954 11/23

Scan the QR code or visit woodlandtrust.org.uk/join

KNOW-HOW

u o y d i D ow? kn

meal k e e w d i m y s Ea

CHICKEN & M U S H RO O M F L O RE N T I N E Serves 4 Takes 50 mins Cost per serve £1.54

What is freezer burn?

Ever wondered why your frozen food seems to have lost its flavour? Freezer burn happens when food isn’t wrapped well, leaving it exposed to air, so it loses moisture and flavour. Although texture and flavour can suffer with freezer burn, the food is usually safe to eat. To prevent it, store food in airtight containers and aim not to leave it in the freezer for longer than three months.

62

4 frozen chicken breasts 2 tsp olive oil 500g frozen sliced mushrooms 3 tsp frozen chopped garlic or 3 fresh garlic cloves, thinly sliced 100ml white wine (optional) 320g frozen leaf spinach 150ml double cream ½ chicken stock cube, made up to 150ml 30g Parmesan, finely grated frozen mashed potato and frozen green beans, to serve (optional)

1 Preheat the oven to gas 6, 200°C, fan 180°C. Arrange the chicken breasts in a single layer on a baking tray, cover with foil and bake for 25 mins until completely defrosted and starting to cook (turning white). Pierce the thickest part of each breast with a knife to check there’s no resistance or ice crystals.

2 Meanwhile, heat the oil over a high heat, in a large frying pan. Add the mushrooms and fry for 5 mins until all the water has evaporated. Lower the heat to medium-high, add the garlic and cook for another min. Pour in the wine, if using, and simmer for 2-3 mins. Add the chicken breasts and frozen spinach and cook for 5 mins, then pour in the cream and stock and simmer gently for 15 mins, turning everything over every few mins until the chicken is cooked through, the spinach is defrosted and the sauce coats the back of a spoon.

3 Stir through the cheese and season to taste.

Remove from the heat and serve with mashed potatoes and green beans, if you like.

Each serving contains Energy

1546kJ 370kcal 19%

Saturates

Sugars

Salt

25g 14g 35% 69%

Fat

3g 3%

1.2g 20%

of the reference intake. See page 9.

Carbohydrate 4g Protein 32g Fibre 3g

WORDS JESS HERBERT RECIPES POPPY MAHON PHOTOGRAPHY GARETH MORGANS, GETTY IMAGES FOOD STYLING MIMA SINCLAIR PROP STYLING VICTORIA ELDRIDGE

A big bag of spinach can go off in the fridge, so frozen means you waste less.

We used: Leaf Spinach 900g, £1.85 (21p/100g)

Great starts Give your morning bowl a glow-up and shake up your wake-up with these breakfast ideas

WHOLESOME LITTLE ‘O’S A BITESIZE UK CLASSIC Natural and tasty, wholegrain wheat is the star ingredient in Nestlé Shredded Wheat Bitesize Cereal 720g, £4.40 (61p/100g).

Top your morning bowlful with a mix of dried fruits, nuts and seeds and a drizzle of sticky honey.

Who doesn’t love getting their teeth into those crunchy little Os? Nestlé Cheerios Multigrain Cereal 540g, £3.50 (65p/100g), serves up vitamins and calcium, while the green banner on the box reminds you each bowlful packs in at least 8g of wholegrains.

SQUARE BREAKFAST Kick-start the day with Nestlé Shreddies Original 630g, £3.50 (56p/100g), which contain wholegrain wheat, fibre, iron and B vitamins.

They’re cut, baked and toasted to a secret recipe that’s kept fans coming back for more since 1953.

64

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BUT FIRST, COFFEE Uplift your morning with a steaming cup of aromatic coffee. Kenco Gold Indulgence Instant Coffee 195g, £6.25 (£3.21/100g), is made from the perfect blend of high-quality mediumand dark-roasted beans.

Subtle notes of fudge make this an easy way to enjoy a little cup of luxury every day.

HAVE YOU HAD YOURS? Banish those breakfast blues with Weetabix 48-pack, £5.50 (11p each). Each wholewheat biscuit is high in fibre and low in salt and sugar.

Pop a couple in your bowl and add fresh strawberries, sliced banana and milk for even more goodness in every mouthful.

PROTEIN PICK Fat-free, low in sugar and with 15g of protein in every pot, Lindahls Kvarg Raspberry 150g, £1.25 (83p/100g), is a fruity partner to your active lifestyle. The quark’s thick, smooth texture makes this a great breakfast to enjoy just as it is, or pair it with your favourite fruit and granola.

65

Available in selected larger stores.

Available at

Available in the majority of larger stores

Available at

WELLBEING

Give a stronger start Here’s how you can help fund healthy food and activities for local children with Tesco Stronger Starts

T

o dream big, some children need a helping hand. And Tesco is determined to give them that – with your support – to help them achieve their full potential. Here’s where those blue tokens come in.

For the children Tesco Stronger Starts is a £5 million grant programme, in partnership with Groundwork UK. Through this scheme, schools and children’s groups can receive a grant of up to £1,500 to spend on healthy food and activities to help children thrive.

WORDS JESS HERBERT *These groups were in the voting round from July 2023 to September 2023

Through this scheme, schools and children’s ggroups can receive a grant of up to £1,500 to spend on healthy food and activities And who gets those grants is A ultimately decided by how you vote with your tokens.

Pick up a blue token at the till or self-checkout in store (ask a colleague if you can’t find them).

Then simply drop it in the voting unit as you leave to support the local school or children’s group you want to help most. The more votes

a children’s group has, the more chance it has of being awarded the largest funding amount.

Keep your eyes peeled because new groups are added every three months. Together we can help children across the UK get a Stronger Start in life.

HELPING CHILDREN THRIVE These groups have already been awarded the most funding*. This is how they plan to use the money Kitchen Garden: The Friends of Marlborough St Mary’s Primary School, Marlborough, Wiltshire The ‘from earth to table’ produce from the new garden will be used in snacks and lunches, and to promote fresh, homegrown food in lessons.

The Junior Heed Project: Gateshead Football Club Community Foundation, Tyne & Wear Children aged 6-14 will enjoy free Saturday morning football coaching sessions run by fomer Gateshead FC captain Ben Clark.

Go The Distance: Durham GTD will be able to produce educational and employability skills programmes to support children and young adults struggling in mainstream education.

67

Go Snack To Basics Organic,

just as nature intended

No artificial

preservatives or flavours

Ready to Eat no need to soak crazy jack.co.uk

Available in larger stores

Available in selected stores

Available at

Available at

KNOW-HOW

Review and reset

New year, same finances? Try using this fresh start to make tweaks to your spending (with a little help from Tesco Bank) so you can budget with confidence

WORDS JESS HERBERT ILLUSTRATION DÉBORA ISLAS/ILLUSTRATIONX * Source: oxfordshiremind.org.uk **Source: helpforhouseholds.campaign.gov.uk/energy-conservation

L

ooking to shake up your spending and top up your savings in 2024?

You’re not alone. A recent study showed that 27% of resolutions revolved around money*. But working out how to achieve your goals can feel overwhelming. The good news is that with a little planning, you can feel in control of your finances.

Face forwards If you overspent at Christmas, it’s OK. Beating yourself up about it and keeping things to yourself is only going to make you more stressed. Instead, talking about it with someone you trust can help make your finances less daunting. If you want specialist advice, there are services that can help: try StepChange (stepchange. org) or MoneyHelper (moneyhelper.org.uk).

Reserve energy We know gas and electric bills can be costly in winter, so try to bring your usage down. Move furniture away from radiators to let heat circulate, try secondary glazing film as a cheaper alternative to double-glazing on windows, scrub burnt food off hob rings to help them emit heat more evenly and switch devices (games consoles, TVs, lamps and microwaves) off at the wall. For more tips, head to tes.co/savemoneybills.

Did ywo?u kno Switching to energy-saving light bulbs, such as LEDs, can help you save up to £40 a year**.

the best pet insurance: look for offers that have perks - for example, Tesco Bank Pet Insurance has a guaranteed discount for Clubcard members, and you can get 24/7 access to vetfone***.

Cut costs Food shopping with a weekly meal plan can help you avoid overbuying – see p21 for ideas. You may also find it easier to food shop online, so you aren’t tempted to slip extras into your trolley.

Keep going Shop around It may feel like an effort to change suppliers for utilities and services, but shopping around could mean finding a better deal. Many firms have bonuses for new customers, so use comparison sites to get the best offer. Don’t forget your furry friends. Compare

To keep yourself motivated, every time you cook instead of ordering a takeaway or cycle rather than drive, jot down the money you’ve saved. Add them all up at the end of the month – the amount will be bigger than you think! Visit tes.co/ costofliving for more tips.

***

Tesco Bank Pet Insurance is arranged, administered and underwritten by Royal & Sun Alliance Insurance Ltd. vetfone™ is provided by Vetsdirect Ltd

69

Feel-good food Cooking and eating with family and friends can do wonders for our wellbeing. You told us what it means to you…

70

Pink power Louise from Hampshire, says: ‘My son made your Pink lemonade loaf cake from the June 2023 magazine, and it was absolutely delicious. He’s only 10 and this is the first bake he’s made all by himself. He wanted me to send you a picture of the cake to say thank you for the recipe! According to George [pictured left], “It tasted like pink lemonade, lemony, spongy and very tasty”.

‘It was lovely to see him so inspired by this cake. He followed the recipe exactly – we only helped him put it in the oven and take it out again – and it was a real feather in his cap. He was so proud of it that he took some to his nan and the neighbours. Everyone thought it was delicious.’

Blackberry bakes Rachael from Surrey, says: ‘My seven-year-old son Jack [pictured left], was so taken with the September 2023 cover image (Blackberry traybake) that he insisted on making it. Good job I had a ton of blackberries in my freezer!

Jack said his creation was “yummy and delicious”. His favourite part was the topping because it had white chocolate in it.

‘Jack had a real sense of achievement making this cake. Baking takes a lot of concentration, so I was really impressed that he wanted to do it. I encouraged him to read the recipe and take in the technical language, and I helped him weigh the ingredients. Fortunately for us, we have a dishwasher – I wouldn’t expect him to do all the washing up too!’

Source: travelodge.co.uk/press-centre/press-releases/Dinner-officially-right-way-refer-your-evening-meal-according-nation Source: link.springer.com/article/10.1007/s40750-017-0061-4 ***Source: lovefood.com/news/73175/baking-improves-mental-health

say sharing their creations with their loved ones makes them happy***

Two young readers used our cover recipes as inspiration to cook up a storm. Top marks all round!

**

61%

Star bakers

*

W

e’ve all heard that sharing is caring – and never is this more true than with food.

From the ubiquitous lockdown banana bread to potluck dinner parties, cooking and sharing food can be a way to stay connected and keep our cultures alive, as well as to stay happy. But despite all the benefits, time constraints and the rise of on-the-go meals mean only 28% of us are sitting round the table together for dinner each night*.

Eating socially has been important throughout our history. Although our ancestors cooked and ate for survival, the ritual soon became a tool to create communities and strengthen social bonds. The same is true today: a study found that people who eat together more often feel happier, more engaged with their local community, and have a better support network**.

While the focus on cooking for nutrition is important, perhaps the focus on ‘we are what we eat’ neglects the important part of how we eat. Here, Tesco magazine readers share their favourite recipes, what they cook for others and how it makes them feel.

WEEKEND

My mum’s soup brings back happy memoriess M G A RD E N S O U P LAUREN ARNOLD from Somerset

‘My mum started making this recipe about 13 years ago.

When we were done with the Christmas turkey, my dad would pull off as much meat as he could for “Mum’s soup”. I love it because of the memories it brings of my family eating it together. Now I make it year-round in big batches to take to family and share with my student friends.’

‘The best thing about this soup is it’s so versatile.

Use any leftover meat.

Loose veg are cheap, but handy packs of veg that are the right weight are really convenient too,’ says Lauren.

Serves 8 Takes 1 hr 50 mins Cost per serve 78p 25g unsalted butter 2 tbsp olive oil 300g pack unsmoked thick cut back bacon rashers, cut into 2cm pieces 5 celery sticks, chopped 500g pack leeks, trimmed and chopped 350g courgettes, chopped 350g carrots, scrubbed and chopped 1 large onion, diced 2 garlic cloves, crushed 3 chicken stock cubes, made up to 1.5ltr 1 tbsp tomato purée 300g leftover cooked turkey or chicken, shredded crusty bread, to serve (optional)

1 Heat the butter and oil in a large, lidded saucepan or flameproof casserole dish (about 5ltr capacity) over a low heat. Add the bacon and fry, stirring occasionally, for 8-10 mins until beginning to brown.

2 Stir in the vegetables and garlic, then cover and cook over a low heat for 20 mins, stirring occasionally.

3 Pour in the stock, bring to the boil, then reduce the heat to a simmer.

Cook, uncovered for 45 mins, stirring occasionally, until all the veg are tender.

4 Stir in the tomato purée and shredded turkey and simmer for a further 15 mins.

Season to taste, then ladle into warmed soup bowls and serve with crusty bread, if you like.

Readipere rec

Each serving contains Energy

1093kJ 262kcal 13%

Fat

Saturates

Sugars

Salt

14g 5g 9g 2.7g 20% 26% 10% 45%

of the reference intake. See page 9.

Carbohydrate 11g Protein 21g Fibre 5g

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WEEKEND

I remember having pelmeni [dumplings] when I was six years old. They’re amazing, and the first meal I made in the UKK

Readipere rec

PELMENI ( S AV O U RY DUMPLINGS)

USE IT UP There’ll be extra mince mixture left over: roll into 30g balls and fry until golden and cooked through.

1 medium egg 275g plain flour, plus extra for dusting ½ onion, very roughly chopped 250g beef, pork, turkey or chicken mince 40g salted butter, diced fresh parsley, to serve (optional) 150g soured cream

KATERYNA KHARANFIL from Ukraine, now lives in Surrey

‘Cooking and food hold a special place in Ukraine. So when I arrived in the UK with my two children to escape the war, and moved in with my 76-year-old sponsor, Jane, food really helped me bond with her. Back home, dinner is the main meal where we’d all eat together and tell stories about our day. Now we sit down with Jane, as I would with my family back home. She loves the salted salmon, meatballs and roasted fish I’ve cooked, and I feel like I’ve made a lifelong friend.’

1 Whisk the egg in a bowl with 125ml cold water and a pinch of salt. Stir in the flour until it comes together, adding 1-2 tbsp extra water if needed.

Turn out onto a lightly floured surface.

Knead to a smooth dough for 1-2 mins.

Return to the bowl, cover with clingfilm and chill for 30 mins.

2 Meanwhile, pulse the onion in a food processor with 40ml just-boiled water until finely chopped. Transfer to a bowl, then mix in the mince.

3 Roll out the dough on a lightly floured work surface to about 2mm thick, then use a 5cm cutter to stamp out about 36 rounds, re-rolling the trimmings as needed.

4 Put small pinches of the meat in the centre of the dough rounds. Fold the

72

rounds in half and press to seal. Press the pointed corners together and set aside on a lined baking tray. Repeat with the remaining dough.

5 Boil the pelmeni (in batches, if necessary), in a large pan of salted water for 3-5 mins, stirring to stop them sticking. Transfer to a large dish with a slotted spoon. Add the butter and toss gently to coat. Season with black pepper and scatter with torn parsley, if you like. Serve with soured cream for dipping.

Each pelmeni contains Energy

1945kJ 464kcal 23%

Saturates

Sugars

Salt

21g 12g 29% 59%

Fat

2g 2%

0.4g 7%

of the reference intake. See page 9.

Carbohydrate 54g Protein 14g Fibre 3g

‘I think when you make something especially for someone, it makes them feel really loved’ Shirley Phillips from Angus tells us about her love of making foodie gifts to share.

‘I only make foodie gifts when I’m in the right frame of mind.

I’m convinced how you’re feeling when you make things affects the outcome.

I once made Scottish tablet when I was in a grumpy mood and it was a complete disaster! I love using recipes that have been handed down through the family.

Making “Bethia’s rhubarb & ginger jam” or “Rosie’s shortbread” is the best way of keeping memories alive. For my gifts, I use recycled jars and bottles and add a “Made with love” sticker. I think people are very appreciative of homemade gifts, especially as homemade is less of a common thing these days.’

FEATURE IN TESCO MAGAZINE! Are you a Tesco magazine superfan?

We’d love to hear from you! Turn to p7 for more details and how you could feature in a special upcoming issue.

COMPILED BY ANGELA ROMEO PHOTOGRAPHY KAREN THOMAS FOOD STYLING SOPHIE FOOT PROP STYLING LUIS PERAL

Makes 36 with leftover filling – see Use it up Serves 4 freeze cooked pelmeni and leftover filling Takes 45 mins Cost per serve 79p

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Too good to waste Save money, reduce waste and give leftovers a new lease of life

USE IT UP or mash to top Speedy S d id ideas ffor leftover ingredients from recipes in this issue WALNUTS, p31

Add a sprinkle to salads, pastas or tarts for crunch – they pair especially well with leeks, blue cheese and beetroot. For sweet recipes, use in bakes like banana bread and muffins.

SWEET POTATOES, p25

If small sprouts have grown but the veg is still frm, it is still safe to eat – simply cut the sprouts out and discard. Grate the potato and mix with flour, egg and spices, shape into patties and fry for breakfast potato cakes. Bake for jacket potatoes for lunch, turn into chips

74

CHICKEN THIGH

cottage pie.

FILLETS, p32

Freeze cooked or uncooked chicken in freezer bags for up to three months.

As it’s one of the most versatile ingredients, you can use it in just about everything, from vegpacked traybakes to classic sandwiches.

Find inspiration at tes.co/chickenrecipes.

GARLIC & GINGER PASTE, p30

This will last in the fridge for 8 weeks and can help create a cheat’s base to maximise flavour in Indian cooking for curries. Or mix with soy sauce and lime juice to create a dip for dumplings or spring rolls.

FROZEN SPINACH, p62

MINT, p26

Freeze mint leaves in an ice cube tray, top up with water, and use to add extra zing to drinks. For a quick dip to go with fritters or dress salads, mix mint, yogurt, feta and crushed garlic.

This will last for a few months in the freezer.

It can be added to most family meals from frozen (fsh pie, curry or stew), as long as the meal is saucy enough for it to defrost. For a speedy side, make creamed spinach by HOISIN SAUCE, p33 defrosting and warming This gorgeous sticky on the hob with Asian sauce makes a cream and nutmeg. great sweet marinade.

Try it with meat, salmon, jackfruit or even cauliflower steaks, then use these to top noodles or enjoy in lettuce wraps with shredded veg.

TOASTED D FLAKED ALMONDS, p30

Toss couscous with pomegranate seeds, fresh coriander and flaked almonds to make an aromatic side to serve with tagines or stews. Scatter over yogurt with berries or cherries for a betterfor-you pud or mix into fruity bakes.

KNOW-HOW

FRIDGE-RAID FEASTS Create a comforting winter soup with a few common leftovers

HOW TO...

…cook root to stem

Did you know you can use many bits of veggies we throw away?

CAULIFLOWER

1 2

Bulk out with lentils and cooked meat.

Finish with wilted spinach leaves and a dollop of crème fraîche.

Roast up leftover veg such as peppers, squash, tomatoes, carrots, leeks or onions with spices, miso paste, harissa or chipotle paste, for extra flavour. Add stock or chopped tomatoes, then blend (if you like it chunky, leave half the veg out to add back in later).

Roast leaves until crisp and dip into houmous, or slice and stir-fry with sesame oil.

BROCCOLI Don’t discard the stalk – this can be roasted or pan-fried, it will just need to be diced smaller than the florets due to its thickness.

SQUASH No need to peel as the skin will caramelise when roasted. The seeds can also be tossed with spices and roasted for a fibrepacked snack.

LEEKS Save those hardy outer leaves and add them to a pan (along with onion skins, veg peelings and herb stalks), cover with water and simmer into a stock.

3

Top with chickpeas, tossed in paprika and roasted until crispy, or chop up past-itsbest bread and roast into crunchy croutons.

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

75

Use

s gr

eatvalue f rozen mixed veg LEFTOVER BREAD

1

MILLION loaves of bread are wasted each day in the UK*

C H E AT ’S V E G G I E QUICHE Serves 6 Takes 1 hr 10 mins Cost per serve £1.11 COOK’S TIP Don’t worry

if some egg mixture escapes to the outside of the case: it will cook like eggy bread and add to the flavour!

1 small head of broccoli 300g Grower’s Harvest frozen mixed vegetables 5 tsp rapeseed oil, plus extra for greasing 1 red onion, sliced 6 slices leftover wholemeal bread 1 tsp mixed dried herbs 125g 30% reduced-fat extra mature cheese, grated 6 eggs, beaten 1 of your 5-a-day

76

1 Separate the broccoli into small florets and grate the stalks. Simmer the florets in a large pan of boiling water for 2 mins until just tender. Drain well and put on a plate lined with kitchen paper to remove excess moisture.

2 Put the frozen veg on a large plate and microwave on full power for 5-6 mins until defrosted and piping hot, stirring occasionally. Transfer to a plate lined with kitchen paper.

3 Preheat the oven to gas 6, 200°C, fan 180°C. Grease a 20cm round cake tin.

Heat 1 tsp oil in a nonstick frying pan and cook the onion over a medium-low heat for 3 mins. Add the grated broccoli stalks and cook for a further 3 mins, then stir in the microwaved veg and broccoli florets and remove from the heat; season.

4 Flatten the bread slices slightly with a rolling pin and use to line the prepared tin, overlapping slightly to avoid any gaps, coming just over the rim. Mix the remaining oil with the dried herbs and brush over the bread, ensuring you brush the edges on the outside.

5 Bake for 10 mins, turning the tin halfway. Evenly sprinkle 50g of the cheese over the base. Return to the oven for 2 mins until the cheese has melted.

6 Mix the eggs and remaining cheese together.

7 Remove the case from the oven and use a knife to spread the melted cheese to cover any joints in the overlapping bread to create a seal.

Spoon the veg mixture on top, spreading it out evenly, then pour over the egg mixture. Transfer to a baking tray then bake for 25-30 mins, turning halfway, until set with no wobble. If the edges are getting too dark, cover with kitchen foil.

Leave to cool for 5 mins, season with black pepper, then slice in the tin and serve warm. Store leftovers in the fridge for up to 2 days.

Each serving contains Energy

1412kJ 337kcal 17%

Saturates

Sugars

Salt

17g 5g 24% 25%

Fat

5g 5%

1.0g 17%

of the reference intake. See page 9.

Carbohydrate 23g Protein 21g Fibre 7g High in protein; high in vitamin B12; source vitamin A, D and C

KNOW-HOW

LEFTOVER POTATOES

*

300g brown rice 1½ tbsp vegetable oil ½ tsp mustard seeds ½ tsp cumin seeds 1 tsp turmeric 1 tsp ground coriander 2 green chillies, deseeded and diced 2 of your 5-a-day

4.4

MILLION

Each serving contains Energy

Fat

Saturates

2064kJ 489kcal 24%

8g 11%

1g 6%

Sugars

Salt

14g 1.0g 15% 16%

of the reference intake. See page 9.

Carbohydrate 85g Protein 14g Fibre 10g Low in fat; source of vitamin C

potatoes are thrown away every day in the UK*

…these great value staple ingredients**, which help you use up your leftovers

M MIXED FROZEN VEG FR At only 89p/kg an with the and same sa a nutrients as fresh veg, veg these frozen veg mix well with leftover ingredients to make things like fishcakes and pies. Or use them in the quiche, p76.

TOMATOES T Ch Chopped tomatoes are 1 of to your 5-a-day. A yo great all-rounder, gr use u se them w with other veg in a pasta sauce, to make jambalaya and pie fillings, or in curries and stews.

OATS Versatile OA an affordable and at just 90p/100g, these oats are a th terrific way to use up overripe bananas, like in our baked oats recipe, p78.

Or blitz into a breakfast smoothie with frozen fruit.

tom atoes

Serves 4 Takes 25 mins Cost per serve 78p

15g fresh coriander, stalks and leaves separated and chopped 500g foury potatoes (skin on), chopped into 1.5cm cubes 440g white cabbage, core removed, leaves shredded 400g tin Grower’s Harvest chopped tomatoes ½ lemon, juiced 4 spring onions, chopped 200g low-fat yogurt, to serve

We used...

ned

Source: WRAP. **Available in the majority of larger stores. Aldi Price Match: Prices checked and matched on hundreds of comparable products from GB Aldi stores and/or online twice weekly. Price most often found matched excluding promotional prices. Prices matched pro rata. Products matched may vary by week. Product availability varies by store. For more details, see tesco.com/aldipricematch

G U JA R AT I - S T Y L E C A B B AG E & P O TAT O C U RRY

1 Cook the rice to pack instructions; drain and set aside.

2 Meanwhile, heat the oil in a large, lidded, high-sided frying pan over a medium heat. Toast the mustard and cumin seeds for 1 min until they begin to pop, then stir through the remaining spices and coriander stalks; cook for 30 secs. Add the potatoes, cabbage, tomatoes and ½ tsp salt. Cover and cook for 10 mins over a medium heat, stirring regularly to stop anything sticking to the bottom of the pan.

Check the potato is tender and, if needed, re-cover and cook for about 5 mins more.

3 Squeeze over the lemon juice; season to taste. Fold through the spring onions and most of the chopped coriander leaves, then serve with the brown rice and yogurt. Garnish with the remaining chopped coriander.

Uses storecupboard

ti e v fa

n

77

KNOW-HOW

USE UP MILK B L U E B E RRY & BANANA BAKED OAT S

2 apples (226g), cored and coarsely grated 2 large, ripe bananas (300g), mashed 1 large egg, lightly whisked 400ml semiskimmed milk 2 tbsp clear honey or maple syrup 1 tsp vanilla extract 250g frozen blueberries

Serves 6 Takes 50 mins Cost per serve 59p 200g Grower’s Harvest porridge oats 1 tsp ground cinnamon good pinch of grated nutmeg ½ tsp baking powder

1 Preheat the oven to gas 5, 190°C, fan 170°C. In a large bowl, mix the oats, spices and baking powder together. Then add the grated apple and mashed banana; mix again.

2 In a jug, whisk the egg, milk, honey and vanilla together. Pour over the oats and stir well.

3 Scatter half the blueberries over the base of a 20 x 20cm ovenproof dish or cake tin (not loose-bottomed). Spoon the milky oat mixture over the top, followed by the remaining blueberries. Spread evenly across the dish with the back of a spoon. Bake for 40 mins or until the oats have absorbed the liquid and are golden, crisped and cooked through. Serve warm or cooled completely.

o r e h d r oa Low-cost oats = storecupb

Each serving contains Energy

Fat

Saturates

1200kJ 284kcal 14%

5g 7%

2g 8%

Sugars

Salt

26g 0.2g 29% 4%

of the reference intake. See page 9.

Carbohydrate 48g Protein 9g Fibre 6g Source of protein; source of fibre; source of vitamin B12

490 MILLION

pints of milk are thrown away every year*

78

WORDS JESS HERBERT RECIPES LUCY O’REILLY, GREGOR McMASTER PHOTOGRAPHY DANIELLE WOOD FOOD STYLING EMMA JANE FROST PROP STYLING LUIS PERAL *Source: WRAP

1 of your 5-a-day

JANUARY’S FLAVOURMAKERS Whether you’re looking for comfort, goodness or something great tasting and good value, Jamie shares the meals that will see you through January with a smile on your face

u o y d i D ow? kn This dish is perfect to make ahead and freeze for those weekday nights, when you’re stretched for time.

80

5 INGREDIENTS MEDITERRANEAN BY JAMIE OLIVER IS PUBLISHED BY PENGUIN MICHAEL JOSEPH © JAMIE OLIVER ENTERPRISES LIMITED (2023, 5 INGREDIENTS MEDITERRANEAN). RECIPE PHOTOGRAPHY DAVID LOFTUS ©2023

‘As comfort foods go, caulifower cheese is hard to beat. I’ve given this family favourite a tasty twist, adding curry powder for a spicy boost that will warm up any cold January night. Heroing seasonal veg, and freezer and storecupboard staples, it feels far more indulgent than it is.’

CURRIED CAULIFLOWER CHEESE SOUP WITH SWEET LEEKS & CRUNCHY NAAN CROUTONS

J

anuary can be a bleak old month. We’re back to work after the festive season and budgets can be tight. But what I love about this time of year is the chance to embrace the new – trying different flavours and ingredients – and that doesn’t have to come at a cost.

First up is my Curried cauliflower cheese soup, which is everything the traditional dish delivers but with warming spices and naan croutons. Then, my Veggie spiced rice makes the most of storecupboard essentials and is on the table in 25 minutes!

Finally, my Crispy veggie mince & mushroom bowl celebrates meat-free mince and uses up that often leftover veggie: carrots. These two are Better Baskets recipes to help you make better choices about the food you buy and the meals you make – even when times are tight.

GIVE ME MORE! Scan this QR code to fnd lots of Jamie’s recipes on Tesco Real Food.

Serves 4 Takes 25 mins Cost per serve 82p 2 veg stock cubes 2 leeks (360g) 2 tbsp olive oil 600g frozen cauliflower florets 2 tsp mild or medium curry powder 1 garlic & coriander naan bread 60g Cheddar cheese 2 tbsp mango chutney 100ml semi-skimmed milk 4 tbsp flaked almonds, toasted (optional)

1 Preheat the oven to gas 6, 200°C, fan 180°C and line a baking tray with baking paper. Dissolve the stock cubes in 1ltr of boiling water.

2 Trim, wash and slice the leeks. Drizzle 1 tbsp of olive oil in a large, lidded saucepan on a medium heat. Add the leeks; cook for 10 mins until softened.

3 Add the cauliflower to the pan, stir in the curry powder, then add the stock and bring just to the boil. Reduce the heat to low, cover and simmer for 10 mins, or until the florets are tender. Use a wooden spoon to break up the florets once they defrost.

4 Meanwhile, tear the naan bread into 2cm pieces and toss with 1 tbsp of olive oil. Spread out onto the tray and bake for 5 mins, or until crispy and lightly golden.

5 Carefully pour the cauliflower mix into a food processor (or mash with a potato masher), grate in the cheese, add the mango chutney and blitz until super smooth. Return to the pan, loosen with the milk, then season to perfection.

6 Ladle into warm bowls, top with the naan croutons and flaked almonds, if using, and serve.

Each serving contains Energy

1644kJ 394kcal 20%

Fat

Saturates

Sugars

Salt

20g 5.3g 14.4g 1.5g 29% 27% 16% 25%

of the reference intake. See page 9.

Carbohydrate 39.9g Protein 14.4g Fibre 4.8g Source of protein, which supports the maintenance of normal bones

WIN! JAMIE’S NEW BOOK, 5 INGREDIENTS MEDITERRANEAN Jamie’s new cookbook, 5 Ingredients Mediterranean, is out now, and one of you could get your hands on a signed copy (plus an online Jamie Oliver Cookery School voucher, worth £29)! Just share a photo of a Jamie recipe you’ve cooked from tes.co/jamieoliver on Instagram with #TescoAndJamie and #TescoJamieChallenge. Opens 00.01 on 3 Jan 2024. Closes 23.55 on 30 Jan 2024. UK only, 18+.

For full terms and conditions, visit tes.co/tescojamiechallenge.

81

LIVE YOUNG

WIN

A LUXURY SPA BREAK IN THE EVIAN MOUNTAINS

Text to Win Buy a qualifying Evian product*

Text EVIAN2, your full name and postcode to 60110 By 11:59pm on 23.01.24 Texts charged at your standard network rate.

Please retain receipt. Internet access required for receipt upload.

*

QUALIFYING PRODUCTS:

EVIAN NATURAL MINERAL WATER 1 LITRE, 1.5 LITRE, 6 X 500ML, 4 X 750ML AND 6 X 1.5 LITRE

Opens 00:00 2/1/24. Closes 11:59pm 23/1/24. UK 18+ only. 1 winner randomly drawn wins a 2-night stay at the 5* Hotel Royal at the Evian Resort, Évian-les-Bains, France, for 2 adults (18+).

Includes return economy flights from a UK airport operating direct flights to Geneva; return private transfers from airport-hotel; daily breakfast; full use of the Evian® Spa facilities for duration of stay; a wellness spa ritual with 2 treatments each from a list; £500 spending money (paid via BACS); travel insurance. Excludes all other expenses. Book within 12 months & take within 18 months of acceptance, excluding 15/7-5/9/24 & 25, 9-11/2/24, 16-18/2/24, 28/3/24 - 3/4/24, 15/12/24 - 5/1/25, 14-16/2/25, 18-22/4/25, all national holiday weekends in the UK, France & Switzerland, subject to availability. 1 entry per person. Standard rate text charges apply. Texts may fall outside any text inclusive packages. Check with your network provider. Full terms and conditions at https://tesco.com/tesco-competitions/. Promoter: Tesco Stores Ltd. Supplier: Nutricia Limited t/a Danone UK. Administrator: Prizeology Limited.

2 onions, sliced 2 tbsp olive oil 1 splash red wine vinegar 300g long grain rice 2 x 400g tins kidney beans 2 tsp Cajun seasoning 1 vegetable stock cube 15g fresh thyme 320g frozen peas, sweetcorn or broccoli 4 large free-range eggs

GIVE IT A GO ‘We’re often looking for tasty vegetarian dishes in January, so may I introduce my Veggie spiced rice. It stars great-value kidney beans, which are a great source of protein, and is flavoured with Cajun seasoning, so is super-tasty and healthy too. And considering it’s on the table in 25 minutes flat, it’s a great family favourite.’

VEGGIE SPICED RICE Serves 4 Takes 25 mins Cost per serve 81p 2 onions 2 tbsp olive oil 1 splash red wine vinegar 300g long grain rice 2 x 400g tins kidney beans 2 tsp Cajun seasoning 1 vegetable stock cube 15g fresh thyme 320g frozen peas, sweetcorn or broccoli 4 large free-range eggs Source of protein

1 Peel and slice the onions and place in a large pan on a medium heat, with 1 tbsp of olive oil and a pinch of salt and pepper.

2 Cook for 5 mins, then add a splash of red wine vinegar, turn the heat up and let the vinegar bubble away.

3 Add the rice, beans (juice and all) and Cajun seasoning to the pan, and crumble in the stock cube. Pour in 500ml of boiling water.

4 Pick and add the thyme leaves, then bring to the boil; reduce the heat, cover and gently simmer for 10 mins with the lid on. Then add the peas in an even layer on top of the rice, replace the lid, and cook for a further 5 mins, or until the

rice is tender and the liquid has been absorbed.

5 Meanwhile, heat 1 tbsp of olive oil in a large, nonstick frying pan over a medium-high heat. Crack in the eggs and fry to your liking.

6 Divide the rice between plates, top with a fried egg and serve straight away.

Each serving contains Energy

2541kJ 604kcal 30%

Fat

Saturates

Sugars

Salt

15g 3.4g 9.8g 1.5g 21% 17% 11% 25%

of the reference intake. See page 9.

Carbohydrate 97.3g Protein 26.5g Fibre 13.8g 2 of your 5-a-day and a source of protein, which supports the maintenance of muscle mass

Whyy? not tr Switch up the seasoning to whatever you fancy, or whatever you have in your cupboard – jerk, curry powder and five spice would all work well here.

83

JAMIE’S TOO GOOD TO WASTE

Serves 4 Takes 25 mins Cost per serve £1.53 250g mushrooms vegetable oil 2cm piece ginger High in protein

1 bunch spring onions 454g Plant Chef Meat Free Mince* 300g wholewheat noodles 160g carrots 2 tbsp reduced-salt soy sauce 1 lime

1 Take a handful of mushrooms, roughly chop and pan-fry in on a medium heat in 1 tsp of oil until golden, then set aside.

2 Meanwhile, peel and grate the ginger. Finely slice the white part of the spring onions (reserving the green tops), then fnely chop the rest of the mushrooms (or blitz in a food processor).

3 Drizzle 1 tbsp of oil into the pan, turn the heat up to medium-high, and add the meat-free mince, fnely chopped mushrooms, ginger and white spring onions. Stir-fry for 20 mins, or until the mince is gnarly and crispy.

4 Cook the noodles to packet instructions. Scrub, trim and julienne the carrots with a peeler. Finely slice the green tops of the spring onions.

5 Remove the mince pan from the heat, add the soy sauce, grate in the lime zest and squeeze over the juice.

6 Drain the noodles and divide between warm serving bowls. Spoon over the mince and the reserved golden mushrooms, then serve with the carrots and green spring onions.

Each serving contains Energy

Fat

Saturates

1922kJ 460kcal 4.3g 23% 6%

Sugars

Salt

0.7g 6.9g 1.6g 4% 8% 27%

WE USED

of the reference intake. See page 9.

Carbohydrate 72g Protein 31.5g Fibre 6.3g 1 of your 5-a-day and high in protein, which supports the maintenance of muscle mass

Cocviepre re 84

Plant Chef Meat Free Mince 454g, £2.25 (50p/100g), is a versatile and affordable item to keep in your freezer.

©

WITH WHOLEWHEAT NOODLES & CRUNCHY VEG

*

CRISPY VEGGIE MINCE & MUSHROOM BOWL

2024 JAMIE OLIVER ENTERPRISES LTD. PHOTOGRAPHY: RICHARD CLATWORTHY, PORTRAIT ©2024 JAMIE OLIVER ENTERPRISES LTD. PHOTOGRAPHY: CHRIS TERRY FOOD STYLING: MADDIE RIX Plant Chef Meat Free Mince is available in selected larger stores and online. Product availability varies by store

‘Gracing the cover this month is a real winner of a dinner. I’ve heroed frozen meat-free mince and flavoured it with ginger and spring onion. When served with noodles and fresh veg, it makes for a punchy meal that’s full of the good stuff. I’ve finished it off with carrot – a veg often left at the bottom of the fridge, helping to make it easy on your wallet.’

B

K L I M H S I T RI MADE WITH

GRAB ONE IN STORE NOW! Available at

Best foot forward Whether you’re hitting the gym, getting some headspace on a walk or doing some mindful exercise at home, Tesco has got the kit to support you every step of the way

£10

MINDFUL WORKOUTS Exercise is not just great for the body, it’s also a brilliant way of giving ourselves some much needed me-time. Setting up everything you need at home means you can dip into an online pilates session or just take some time out to meditate after a long day, without the expense and faff of a gym membership. And relax…

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WELLBEING

KEEP IT COMFY Who says tracksuits are just for the gym?

This supersoft matching set makes everything you do cosier than ever, from running errands to working from home.

GOODBYE GREY

WORDS JESS HERBERT MODEL PHOTOGRAPHY JOSHUA LAWRENCE SHOOT PRODUCER RUBY SPENCER

You’ll be amazed how much you can fit in this handy crossbody bag, from a water bottle to a book. Pick a fun colour to brighten your day!

LAYER UP Outdoor winter workouts start chilly but once you’ve warmed up, you’ll want lightweight layers you can adjust easily. Try pairing a breathable sports bralet under a sweater or zip-up jacket.

Above left Sweat & Jogger Set, S-L, £18; Borg Gilet, S-L, £29.50 Above Hoodie, S-L, £18; Active Leggings, S-L, £16; Crossbody Sports Bag, £10 Left Workout Bralet, S-L, £10; Active Leggings, S-L, £16; Post-Workout Sweater, XS-L, £18; Jacket, S-L, £35; Supersoft Sweat, S-L, £19.50; Textured Leggings, S-L, £16

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ROOM SERVICE Hibernate in style by giving your bedroom a hotel-style makeover with luxe Fox & Ivy bedding and accessories for every budget

1 2 3 4 1 Fox & Ivy Muslin Mauve Duvet Set Double, £28; 2 Fox & Ivy Sleep Sanctuary Washed Lilac Tasselled Cushion, £12; 3 Fox & Ivy Sleep Sanctuary Washed Lilac Knitted Throw, £27; 4 Fox & Ivy Quilted Bedspread Sage 200 x 200cm, £35 88

SHOPPING

WORDS JESS HERBERT Available in selected larger stores and online. Excludes Express and Whoosh.

Delivery charges and some exclusions may apply. Never leave lit candles unattended

Do not disturb Breakfast in bed is the ultimate indulgence. Give the moment a boutique hotel feel by using highquality Fox & Ivy bowls and mugs in a light colour that lends a warm, natural feel.

In the evening, get ready to wind down by priming your bedside table with essentials like a good book and a sleep mask for when you’re ready to close your eyes. The Fox & Ivy mask will block out light and is made of silk so is gentle against your skin too.

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3 4 5 R

Hibernation 101

d tex elaxe tures

Create a sanctuar y you’ll never want to leave Clutter creates stress, so less is more with decor. Embellish shelves and side tables with calming colours and natural textures. Try pairing wooden picture frames with neutral-coloured candles and add greenery with real or faux plants.

es Ton

These chic pastel bed sets can be mixed up for versatility - and look out for more colours in store.

Standing your pillows up when making your bed helps achieve that plush hotel room feel. Don’t forget textures: sink under a quality duvet, then dial up the cosy with a quilted bedspread and knitted throw.

Left 1 Fox & Ivy Silk Eye Mask in Sage, £10; 2 Fox & Ivy Cream Side Table, £35; 3 Fox & Ivy Cream Ripple Cereal Bowl, £3.50; 4 Fox & Ivy Cream Ripple Mug, £3.50; 5 Fox & Ivy Water Hyacinth Tray, £6

tak en

from nature 89

In th e kn ow…

Your guide to carbs They may have a bad rep but carbs, often found in comfort foods, play an important role in our diet. Our expert sorts fact from fiction

WHAT ARE CARBOHYDRATES? They’re a type of macronutrient found in starchy foods (pasta, rice, potatoes), milk and yogurt, fruit and veg, and foods with added sugars (cereal bars, biscuits)*. ‘Carb rich foods also contain an array of micronutrients, such as vitamin A, B vitamins and magnesium,’ says Faye.

Q

WHY DO I NEED THEM? Their key role is to give us energy. Faye explains, ‘Carbohydrates break down into glucose that is then absorbed into the bloodstream (except for fibre). This glucose is either used for fuel or stored.

Although the body uses fat and carbs for fuel, during intense activity it prefers carbohydrates, as it’s more efcient at breaking these down.’

Q

I’VE HEARD ABOUT A KETO DIET. WHAT IS THIS? Keto is a high-fat/low-carb diet.

‘Low-carb diets became popular on the premise they require the body to use fat for energy, leading to fat loss,’ says Faye. ‘Studies on their success have been mixed. You may confuse a sudden loss of water weight for fat loss. Instead, if you want to lose body fat, include all food groups to avoid deficiencies, whilst being in a sustainable calorie deficit.’ Consult a professional before starting any diet.

‘Carb cravings can be related to serotonin levels, as carbohydrates help to provide our “happy” hormones,’ says Faye. ‘It can also stem from physical, psychological and social factors, such as an imbalance in blood sugar levels, a coping strategy for stress or simply out of habit.’

Source: sfh-tr.nhs.uk

Q

Why do we crave carbs?

*

FAYE TOWNSEND @faye.nutrition is a registered nutritionist

are two types of carbs: complex and simple (see below). Complex carbs can contain fibre and are more nutritionally dense. Simple carbs are higher in sugar, which should be eaten in moderation.

TA K E T W O Carbohydrates come in two main forms…

Q

ARE THERE OTHER HEALTH BENEFITS TO CARBS? ‘Certain complex carbs – particularly wholegrains – also contain fibre, which helps to keep the digestive system healthy,’ says Faye. ‘Research has shown that a diet high in fibre can help protect against the risk of developing type 2 diabetes and help to reduce the risk of heart disease.’

Q

THEN WHY HAVE I HEARD CARBS ARE BAD FOR YOU? ‘Categorising foods into “good” or “bad” isn’t helpful,’ says Faye. There

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SIMPLE CARBOHYDRATES

COMPLEX CARBOHYDRATES

Simple carbohydrates are those in their most basic form and include glucose, fructose and galactose, sucrose and lactose, which are digested quickly and release sugars rapidly into the bloodstream.

They include honey, fruit, biscuits, breakfast cereal and milk.

Complex carbohydrates take longer to break down, meaning they have less impact on your blood sugar.

Foods to add to your basket include sweetcorn, quinoa, rye bread, chickpeas and jumbo oats.

HEALTH

ONE QUARTER PROTEIN Fill a quarter of your plate with protein, like grilled chicken, oily fish, tofu, or beans.

B U I L D YO U R P L AT E Faye has an idea for a lighter way to enjoy comfort food: ‘These portion sizes can be a helpful guide to ensure you are getting all the key nutrients in appropriate proportions.’

ONE HALF VEG Ensure half your plate is vegetables – some of Faye’s favourites include beetroot, broccoli, cabbage, carrots, kale and leeks.

TOPPINGS

ONE QUARTER COMPLEX CARBS Fill a quarter of your plate with complex carbohydrates, which are the most nutrient-dense; these can be seasonal too. Think pumpkin, butternut squash, swede, brown rice or wholegrain pasta.

Finish with 1 tbsp of healthy fats, such as olive oil, nuts or seeds.

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HEALTH

ROA S T E D W I N T E R V E G PA N Z A N E L L A

2 raw medium beetroot, each sliced into 8 wedges 1 large sweet potato, scrubbed and cubed 1 small caulifower, trimmed and broken into small forets, leaves chopped 1 medium red onion, sliced into 8 wedges 2½ tbsp vegetable oil 15g fresh parsley, stalks and leaves separated and chopped 150g crusty wholemeal bread, torn or cut into bite-size chunks 400g tin white beans, such as butter beans, drained and rinsed For the dressing 1 tbsp red wine vinegar 2 tbsp organic rapeseed oil 1 garlic clove, crushed Source of vitamin C

We used sweet potato in this Better Baskets recipe. At just £1.09/kg and packed with fibre, sweet potato is a slow-release carb and 1 of your 5-a-day.

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97p per serve

1 Preheat the oven to gas 6, 200°C, fan 180°C. Toss the veg, apart from the cauliflower leaves, in a large roasting tin with 2 tbsp oil, the parsley stalks and some seasoning. Roast for 25 mins.

2 Add the bread, cauliflower leaves and remaining vegetable oil to the tin; stir to coat well. Roast for 13-15 mins until the veg is tender and the bread is golden and crisped.

3 Meanwhile, mix the dressing ingredients together in a bowl and season with black pepper. Fold through the drained beans and leave to soak.

4 Once the bread and veg are roasted, tip the beans and dressing into the tin; mix well. Add half the parsley leaves and toss well. Garnish with the remaining parsley to serve. This recipe is great served alongside grilled chicken.

Each serving contains Energy

Fat

Saturates

1604kJ 383kcal 19%

17g 24%

1g 7%

Sugars

Salt

11g 0.6g 12% 10%

of the reference intake. See page 9.

Carbohydrate 41g Protein 11g Fibre 11g 2 of your 5-a-day and a source of vitamin C, which supports the normal function of the immune system.

COMPILED BY JESS HERBERT RECIPE LUCY O’REILLY PHOTOGRAPHY GARETH MORGANS FOOD STYLING LIZZIE HARRIS PROP STYLING VICTORIA ELDRIDGE Available in the majority of larger stores and online. Produce availability varies by store

Serves 4 Takes 50 mins Cost per serve 97p

Sp otli ght o n…

Handling the menopause It’s something many of us will be affected by, so why have we only just started talking about it? We asked a doctor for advice on how to navigate ‘the change’

DR SHIREEN EMAD (@doctorshireen) is a GP specialising in women’s health

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The basics The menopause will affect anyone who has periods. Although the average age is 51*, it can occur at any age or be triggered by certain surgeries or cancer treatments.

Before this comes perimenopause, when you have symptoms but still have periods. When you’ve not had

***

*

Source: nhsinform.scot **Source: ucl.ac.uk Source: themenopausecharity.org †Source: gov.uk ‡Source: rcm.org.uk

ife is made up of many transitions and, for anyone who has periods, menopause will be one of them. While it’s a natural part of life, it can trigger feelings of anxiety and loss of confidence, making the simplest tasks feel like an uphill struggle. So if you’re feeling it, we hear you.

But like many changes, the better prepared we are, the better we’ll be able to handle it. And, even if you won’t personally experience this change, being in the know can make you a better support for a loved one who is. We spoke to Dr Shireen Emad about what to expect, how to handle side-effects and how to find joy amid the fog.

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Spot the signs

One of the first steps to breaking the stigma around menopause is learning that everyone’s story is different, so if you think there’s a ‘one-size-fits-all’ set of symptoms, think again. ‘There are actually close to 100 different symptoms someone may experience as they approach the menopause,’ says Shireen.

‘Some of the commonly recognised symptoms include irregular periods, weight gain, brain fog, hot flushes, disturbed sleep, mood swings and headaches.’ These can feel daunting and overwhelming, so it’s important to speak to a medical professional as soon as you notice them.

And it isn’t just physical.

‘Menopause can have a huge impact on mental health,’ Shireen explains. ‘Common symptoms are fluctuations in mood and irritability.

Combine that with poor sleep and brain fog, and it can be a very challenging time.’ Talking therapy

10% of women leave their jobs due to the menopause***

‘

‘

a period for a year, you’ve reached the menopause milestone.

Luckily, the conversation around this crucial life stage is opening up; but it’s long overdue. In fact, a recent study found that more than 90% of postmenopausal people were never taught about it at school**. We’ve had a long history of being expected to ‘keep calm and carry on’, so it’s not hard to see why many were left to suffer in silence. But with this newfound openness, more of us can seek help with confidence.

HEALTH

There are close to 100 Th different symptoms a person may experience as they approach the menopause Dr Shireen Emad

can help, as well as doing activities you find relaxing. In some cases, ‘antidepressants can help with hot flushes and mood disturbance,’ says Shireen. Speak to your GP to find out more.

The most important thing is to let those in your support network know if you’re struggling, so they can help. That includes at work, so don’t be afraid to speak to your employer about how you’re feeling, especially if the company has signed the Menopause Workplace Pledge - a commitment to take action to ensure colleagues going through the menopause are supported.

Managing symptoms Menopause causes a change in the balance of your hormones.

Hormone replacement therapy (better known as HRT), which comes in the form of oestrogen, progesterone, or a combination of the two, can help reduce the sideeffects. ‘Hormone replacement therapy essentially replaces the oestrogen that your ovaries have stopped making, which helps with symptoms,’ says Shireen.

In England, around 15% of women aged 45 to 64 are prescribed HRT†, but there can be resistance to taking it. ‘Some people are apprehensive about taking HRT because there is a slightly increased risk of breast cancer, blood clots or

stroke in certain individuals,’ Shireen explains. ‘This is why HRT treatment always needs to be discussed with a doctor and regular medication reviews need to be done.’

Outside medication, there are other things you can try too. Wear light cotton pyjamas and blast your fan at night to help combat hot flushes, or try yoga to unwind before going to bed to reduce insomnia.

Lifestyle tweaks Another way to stay healthy is to look at your lifestyle – even a few tweaks can make a difference. ‘Diet and exercise play an important role in helping to alleviate symptoms,’ explains Shireen. ‘I recommend a diet rich in fruit, vegetables, wholegrains and calcium.’

Calcium is especially important as the drop in oestrogen levels makes your bones weaker‡. You could try adding more dairy, dried fruit and leafy greens to your diet, as well as calcium-fortified foods, such as cereals and bread. Doing weightbearing exercises, like dancing, can 95

HEALTH

FINDING JOY Don’t be a hostage to hormones! Own your menopause and seize the initiative with these life-affirming ideas

CREATE COMMUNITIES Keep in touch with loved ones who are also going through the change, or seek support virtually by joining a group like The Menopause Support Network on Facebook.

DOPAMINE DRESSING Embrace changes to your body by finding clothes that make you feel good – the brighter, the better.

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NEW TRICKS Finding new hobbies, like exercise classes, book clubs or walking groups, can help keep your mind and body active and engaged.

GOODBYE PERIODS It may be a relief to say goodbye to menstruating, especially if your periods were heavy, painful or you suffered from PMS.

FILL YOUR FEED From expert-led podcasts on the Menopause and Me website, to real-life stories from @themenocharity on Instagram, surrounding yourself with uplifting but realistic menopause stories can make you feel less alone.

WORDS JESS HERBERT PHOTOGRAPHY GETTY IMAGES

help strengthen bones too. ‘Aim to get in 30 minutes of exercise five times a week,’ suggests Shireen.

As for that morning coffee, you might need to switch to something else. ‘Think about reducing caffeine, alcohol and smoking, as these can enable you to support them better,’ trigger stress and hot flushes,’ says says Shireen.

Shireen. ‘Discuss the options with Sometimes people just need a your GP, so they can tailor treatment hug, not a lecture. Try to gauge to your individual needs.’ when someone wants advice, or when they just want to vent or Support system be reassured. ‘The person going If you’re not going through the through it may not want to seek menopause but know someone medical attention, so being present who is, it can be tricky to know and supportive and encouraging what to say. ‘We often don’t talk them to get help when needed is about supporting loved ones, but invaluable,’ says Shireen. Going with the impact of menopause on a them to their first appointment is relationship can be huge on both a simple way to show you care. the person going through it and the people around them,’ Shireen says.

She suggests first making sure GIVE ME MORE! you’re okay before reaching out Find a wealth of information in Tesco’s to support someone else. ‘Read Understanding Menopause booklet, around the topic to have a better which is available from the Tesco understanding of what your loved Pharmacy hub at tes.co/pharmacy one is going through. This will

Available at

WEEKEND

Treat week Brighten chilly evenings with this super-easy version of a classic pudding C H E AT ’S RH U B A RB C RU M B L E Serves 4 Takes 35 mins Cost per serve 70p CLEVER SWAP Replace 2 tbsp water with 2 tbsp orange liqueur.

Preheat the oven to gas 4, 180°C, fan 160°C. Cut 400g rhubarb into 5cm pieces, halving thicker pieces lengthways, and put in a pan with 40g caster sugar and 1 tbsp cornflour; toss to coat. <#X#>

Zest and juice 1 orange, then add half the zest and all the juice to the pan with 4 tbsp water. Bring to a simmer; reduce the heat to very low and cook for 10 mins, swirling the pan occasionally, until the rhubarb is completely tender when pierced.

Meanwhile, melt 40g baking spread in a pan with 20g clear honey and a pinch of salt. Add 150g grains & seeds granola and stir to completely coat. Tip the rhubarb into a 22cm baking dish, then spoon over the granola,

leaving a 1cm border of fruit around the edge. Scatter with 10g pumpkin seeds, then bake for 15-20 mins until bubbling.

Scatter with the remaining orange zest and serve with vanilla ice cream, if you like.

Each serving contains Energy

Fat

Saturates

Sugars

1375kJ 328kcal 16%

14g 20%

3g 13%

20g 0.3g 22% 5%

Salt

of the reference intake. See page 9.

Carbohydrate 41g Protein 7g Fibre 5g 1 of your 5-a-day; low in saturated fat

RECIPE NANCY ANNE HARBORD, BRYONY BOWIE PHOTOGRAPHY KAREN THOMAS FOOD STYLING SOPHIE FOOT PROP STYLING LUIS PERAL

of the

creamy not cow-y skip the cow

Available in the majority of stores.

Available at

Serving Suggestion. ® Reg, Trademark of Société des Produits Nestlé S.A.

Only at