Tesco magazine - September 2021

Whoosh! There goes a summer of nail-biting sporting events and enough social gatherings to do me for a year. Now I’m ready for some calm and desperately in need of some organisation in my life. Kids or not, we all get that ‘back to school’ mindset come September, so this is the organisation issue: filled with ideas to help make busy routines easier, whether you’re up for batch cooking, p67, streamlining storecupboards, p101, or getting better at life admin, p111. If you’re still in the mood for entertaining, check out p21, where with minimal effort we turn everyday ingredients into something that feels truly luxurious. The Turkish-style eggs, my favourite, never fail to impress for brunch. Finally, on a personal note, it’s goodbye from me for a while as I head off on maternity leave. Better get batch cooking before the baby arrives!

Lauren Rose-Smith, EDITOR

…NEW AUTUMN SNACKS

As summer ebbs away I look to embrace autumn by cosying up with new snacks - like this idea for figs. Simply slice in half, drizzle with honey and roast until melt-in-the-mouth soft; it puts figs in a whole new light. Pair with some Greek yogurt with a sprinkle of cinnamon and this is an autumn treat I can’t wait to indulge in. Turkish fig box 700g, £3 (43p/100g)

CONTENTS SEPTEMBER

CONTRIBUTORS

Struggling to find time to cook family dinners as autumn routines kick in? Follow Jamie’s lead, p14.

From satisfying snacks to adding a kick of flavour to meat-free meals, try Derek’s suggestions, p62.

OLIVER

Tempting your child to eat the full contents of their lunchbox is made a little easier with Jamie’s tips, p78.

How does the doc satisfy his sweet tooth? And what’s his go-to breakfast? Find out on p96.

As a busy mum of two, Kim was excited to try our 5 for under £25 meal plan. See how she got on, p70.

FOOD

117 Your recipes

All the recipes in this issue

WEEKEND

9 September harvest

Recipe suggestions that make the most of fresh ingredients

21 Weekend wonders

Easy entertaining to impress, using everyday ingredients

28 Food Love Stories

It’s more than wild swimming that unites this group of friends

118 Finest moments

Naan bread plus pizza toppings deliver the ideal fakeaway dish

WINE

59 Pick of the bunch

How to match wine to your meal, plus harvest secrets

60 Holiday in a bottle

Take a virtual trip to South Africa with a Stellenbosch wine

KNOW-HOW

31 Savvy cooking

Save time, money and effort with our practical cook’s tips

48 Step-by-step

Homemade bagels will make your lunch even more satisfying

53 Sustainable dairy

62 Chef Derek Sarno

Derek’s shortcut ingredients for a satisfying plant-based diet

64 Focus on: Potatoes

Spuds you’ll like, however you choose to cook them

67 Planning ahead

Two brilliant sauces to batchcook, with ideas for using them

76 Too good to waste: Mushrooms

No more mushy ’shrooms with our tips for making them last

78 Jamie Oliver

Lunchbox tips, plus an exclusive recipe from Jamie’s new book

EVERYDAY

70 5 for under £25

Reader-approved family meals to serve four, all for under £25

GET BAKING!

The one recipe you need to take your puds up a level

From teatime treats to troubleshooting tricky sponges, vegan baking to a show-stopping cake – find all this and more in our ultimate guide to baking from p37

JAMIE ROBINSON

Tesco executive chef, product development

DEREK SARNO

Tesco’s director of plant-based innovation

KIM CHURCHILL

Tesco magazine reader and NHS worker

JAMIE

Health ambassador for Tesco

DR RANJ SINGH GP and TV presenter

85 If you make one change

Use your freezer more effectively. We show you how

86 In the know: Plant-based diets

How and why you might want to enjoy meat-free eating

90 Spotlight on:

The importance of posture

Feeling the pain of working from home? We’ll set you straight

92 Your finances

We investigate the link between money and your mental health

96 My healthy haul

TV presenter and GP Dr Ranj Singh shares his shopping list

99 Eco news

How Tesco is cutting down on plastic, one wrapper at a time

HOME

101 Tidy ideas

Make a start on decluttering in chic yet handy storage boxes

102 Essential stationery

Why let schoolkids have all the fun? Kit out your home office!

WELLBEING

111 Life admin

Our brand-new section to help you get organised at home

YOUR HEALTH SHOPPING REAL LIVING COMMUNITY

57 Over to you

Join in the conversation: your pictures, posts and thoughts

IN STORE

14 Best buys

Simple solutions for quick meals throughout the day

FOR YOU

FASHION

106 New season

Mix and match essential items for your autumn wardrobe

BEAUTY

109 Shop this

Beauty buys to take your routine from summer into autumn

THE TEAM

EDITORIAL Editor Lauren Rose-Smith Acting editor

Maria Coole Deputy editor Jo Wooderson

Acting deputy editor Rhona Mercer Food editor

Elli Donajgrodzki Acting food editor Clare Knivett

Chief sub editor Art Young Deputy chief sub editor

Rob Goodway Deputy chief sub editor Jenny Wackett

Senior lifestlye writer Rebecca Morten Writer

Bryony Bowie Editorial assistant Jess Herbert

ART Art director Nina Brennan Acting senior art editor Dean Buckley Senior designer Sarah Prescott

Designer Freddie Stewart

CREATIVE SOLUTIONS Commercial content editor

Victoria Boland Commercial content manager

Hannah Sherwood Creative solutions art editor

Melanie Robinson-White

CONTENT AND PUBLISHING Content director

Rachael Ashley Food director Jenny McIvor Group managing editor Kate Best Group art director

Aileen O’Donnell Account director Hannah McDonald

Account manager Renée Lo Account executive

Saadia Osman

PRODUCTION Production director Vanessa Salter Production manager Deborah Homden

CEDAR COMMUNICATIONS CEO Clare Broadbent

Global transformation and development director

Christina da Silva Global content director Gina Roughan

Business director Kate McLeod Global chief creative officer Stuart Purcell Financial director Jane Moffett

WITH THANKS TO Joseph Christopher, Nina Christopher, Francesca Clarke, Lauren Hoffman, Rachel Linstead, Marion Lyons, Alicia Miller

TESCO Acting head of content Daniel Porter Publishing manager Cintia Welch

ADVERTISING SALES dunnhumby Ltd Senior campaign manager Kaajal Nath Campaign managers Caroline Dodds, Alex Doyle Advertising sales manager

Tom Glenister

For all advertising enquiries, contact tom.glenister@dunnhumby.com

Tesco magazine is published 10 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 and some Metro stores, ROI, NI and IOM.

Online prices may vary from those in store, and delivery charges apply. In certain circumstances it may be necessary to withdraw products without prior notice. Alcohol available to over-18s only. Alcohol prices may vary in Scotland and Wales due to Minimum Unit Price legislation.

A

Savour the delights of what this month has to offer September harvest

IN SEASON

Conference pears

Sweet and fragrant

Need to know Pears continue to ripen after picking, so are often picked unripe.

PEAR, STREAKY BACON & GOAT’S CHEESE SALAD

Serves 6 Takes 30 mins

Cost per serve £1.49

1 red onion, thinly sliced

2 tbsp red wine vinegar

240g pack Tesco Finest dry-cure smoked streaky bacon

550g pack Conference pears, cored and sliced into wedges

5 tbsp olive oil

1 lemon, zested and juiced ½ tsp Dijon mustard

160g pack beetroot salad

100g walnuts, roughly chopped 100g pack French goat’s cheese, crumbled

1 Preheat the grill to medium-high. Put the onion and vinegar in a bowl and toss well. Set aside to pickle.

2 Arrange the bacon on a baking tray and grill for 8-10 mins, turning halfway, until crispy. Transfer to a plate lined with kitchen paper and set aside to cool.

3 Heat a griddle or frying pan over a high heat. Use 1 tbsp oil to brush

the pears, then cook for 5 mins, turning halfway, until sizzling and charred on each side. Set aside.

4 Whisk together the lemon juice, mustard and 4 tbsp oil; season. Toss with the salad leaves, walnuts, most of the goat’s cheese and pears, and the onions and their pickling juice. Chop the bacon into bite-sized pieces; add to the salad. Transfer to a serving platter, top with the remaining pears and goat’s cheese, and scatter with the lemon zest to serve.

Sweet onions

Cooking them slowly brings out their flavour

Need to know Sweet onions have thinner skins and don’t keep as long as other varieties.

SWEET BALSAMIC ONIONS WITH MELTED CHEDDAR & HERBS ON TOAST

Makes 6 Takes 45 mins

Cost per serve 78p

WINE MATCH

1 tbsp olive oil

385g pack Tesco Finest sweet onions, thinly sliced

1 tbsp dark soft brown sugar

2 tbsp balsamic vinegar

400g whole seed bread, cut into 6 slices

10g unsalted butter

300g mature Cheddar, grated

10g fresh thyme, leaves picked

10g fresh sage, finely chopped rocket leaves, to serve (optional)

1 Heat the oil in a frying pan over a medium heat. Cook the onions for 5 mins, then reduce the heat to low and add a splash of water. Cook for 30 mins, stirring regularly, until soft and caramelised.

2 Increase the heat to medium and stir in the sugar and vinegar. Cook for 3 mins or until sticky and glossy. Remove from the heat and set aside to cool a little.

3 Meanwhile, lightly toast the bread, then spread with butter. Mix the cooled onions with the grated cheese and herbs and scatter evenly over the toast. Grill for 5 mins or until melted and lightly golden; add a crack of black pepper and serve with rocket, if you like.

Each serving contains of the reference intake. See page 117.

For extra-fancy cheese on toast, why not try Tesco Finest English White, £11*? It has notes of fresh hedgerow, citrus and pear.

more onion recipes, visit

Beetroot

This vibrant veg can be eaten raw or cooked

Need to know Choose beets that feel firm when pressed.

HASSELBACK BEETROOT WITH HERBY GREEN

DRESSING

Serves 6 as a side

Takes 1 hr 10 mins

Cost per serve £1.43

2 x 450g packs raw beetroot, peeled

5 tbsp olive oil

15g fresh parsley

15g fresh coriander

20g fresh basil

1 green chilli, finely chopped 1 lemon, zested and juiced 1 garlic clove, crushed 300g Greek yogurt

1 Preheat the oven to gas 7, 220°C, fan 200°C. Cut slits into the beetroot, 3mm apart, stopping 1cm from the bottom so they hold together. An easy way to do this is to lay the beetroot between 2 wooden spoon handles and cut down the beetroot until the knife hits the handles.

2 Transfer to a baking tray, drizzle with 3 tbsp oil and season. Roast for 1 hr, shuffling the tray halfway through to make sure they’re not sticking, until tender and the veg is starting to crisp.

3 Meanwhile, make the dressing by blitzing the parsley, coriander, basil, chilli, lemon juice, garlic and 2 tbsp oil in a food processor. Add a splash of cold water if it feels too thick.

4 Spread the yogurt on a serving platter and arrange the beetroot on top. Drizzle over the herby dressing and top with the lemon zest and a crack of black pepper.

Each serving contains of the reference intake. See page 117.

Protein 5g Fibre 3g

Organic white potatoes

Mild, creamy and very versatile

Need to know These are an ideal all-rounder with a light texture.

SALT & VINEGAR CRUSHED POTATOES

Serves 6 as a side

Takes 1 hr 20 mins

Cost per serve 36p

1.5kg pack organic white potatoes, cut into 4cm pieces

3½ tbsp cider vinegar

4 tbsp sunfower oil

1½ tbsp faky sea salt 10g fresh chives, snipped

1 Preheat the oven to gas 7, 220°C, fan 200°C. Bring a large pan of cold salted water to the boil with 1 tbsp cider vinegar. Add the potatoes and simmer for 10-15 mins until just tender. Drain, shake lightly to fluff the potatoes, then leave to stand for 10 mins to cool and dry out.

2 Pour the oil into a large roasting tin and put it in the oven for 5 mins to heat up. When hot, carefully tip in the cooled potatoes, using a metal spoon to baste them with the hot oil. Use a fork to firmly crush them in the middle, then roast for

50 mins, turning halfway and basting again, until golden and crispy. Leave to cool slightly for 5 mins, then toss with the salt and remaining vinegar. Scatter with the chives to serve.

Each serving contains of the reference intake. See page 117. Carbohydrate 43g

Blackberries

Naturally glossy with a sweet, tangy favour

Need to know This late-summer fruit is great in cheesecakes, crumbles, cupcakes and sauces.

BLACKBERRY & LIME SELF-SAUCING PUDDING

Serves 6

Takes 50 mins

Cost per serve £1.95

150g unsalted butter, softened, plus extra for greasing

600g blackberries

350g golden caster sugar

4 limes, zested and juiced

300ml whole milk

4 medium eggs, separated

1 tsp vanilla extract

200g plain four ½ tsp baking powder

icing sugar, for dusting (optional)

1 Preheat the oven to gas 4, 180°C, fan 160°C and grease a deep 30 x 20cm ovenproof dish.

2 Put 300g blackberries, 100g sugar and 100ml cold water in a saucepan. Bring to the boil, then simmer for 5 mins until the sugar has melted and the mixture is beginning to thicken. Pour into the prepared dish; set aside to cool.

3 In a large mixing bowl, beat the remaining sugar and the butter with an electric whisk for 5 mins until light and creamy. Add the zest of 3 limes and the juice and beat on high for 1 min. In a separate bowl, mix the milk, egg yolks and vanilla. In another bowl, sift together the flour and baking powder. Fold a third of the milk mix into the butter mix, followed by a third of the flour. Repeat until everything is incorporated.

4 In a separate mediumsized bowl, whisk the egg whites for 1 min to form soft, foamy peaks. Gently fold into the lime batter using a metal spoon or spatula until no white streaks remain. Stir through the remaining 300g blackberries.

5 Put the baking dish with the blackberry syrup into a large roasting tin and pour enough boiling water into the tin so it comes halfway up the sides of the baking dish. Pour the batter evenly into the dish over the blackberry syrup and bake for 25-30 mins until the

pudding is golden with a slight wobble in the centre. Dust with icing sugar, if you like, and scatter with the remaining lime zest.

serving contains

buys

Step into September

Get organised this autumn with these handy new buys

BEHIND THE SCENES WITH JAMIE R

We ask Jamie Robinson, Tesco’s executive chef, product development, about how to make life easier

‘With the holidays fast disappearing and the kids gearing up for school again, time can feel tight. We start to shift from barbecues into more hearty family meals. After running out of the office to get to the after-school

club then home, the last thing I want to do is slave over the stove, so I make the most of handy meals like these (far right): loads of favour and all the hard work done, I only have to heat them up and team them with vegetables.

OFFICE-FRIENDLY LUNCHES

Switch up your lunchbox with one of these satisfying microwaveable noodle pots.

From the top: Plum & Hoisin Veg Noodle Pot 250g, Sweet Chilli Veg Noodle Pot 250g, Laksa Veg Noodle Pot 250g, all £1.50 each (60p/100g) or 3 for the price of 2 for Clubcard members*

TOO BUSY TO COOK?

Say hello to the easiest comfort food

JAMIE R SAYS

‘ ‘Try the Harissa Spiced Lamb Shoulder shredded over flatbreads with a dollop of Greek yogurt as well as the sauce in the pack. Add fresh mint and pomegranate seeds for a fast and tasty family meal

Have dinner on the table in 30 minutes with this slow-cooked Harissa Spiced Lamb Shoulder 400g, £5 (£1.25/100g). We served ours on flatbreads with a green salad on the side.

EVERYDAY HEROES

Easy ideas to get you through the week

DONATE AND HELP SAVE LIVES

Round your shop up to the nearest £1 at self-service tills in store and help raise money for Tesco’s health charity partners: Cancer Research UK, British Heart Foundation and Diabetes UK. Between 13-26 September you can help fund life-changing work. Or donate your Clubcard vouchers online all year round*

WINNING DINNERS

New Tesco & Jamie Oliver

123 Traybakes are in store now. Choose a base, hero and sauce to create a dinner to feed four in 30 minutes, and you’ll always get 2 of your 5-a-day. Mix and match as you like or choose one of Jamie’s suggested combos – we paired Tesco & Jamie Oliver Chipotle Sweet Potato 800g, £3.50 (44p/100g), with Paprika Chicken Thigh & Drum Fillets 350g, £5 (£1.43/100g), and Smoky Tomato Sauce 500g, £2.75 (55p/100g). Clubcard members can get any base, hero and sauce for just £8

LUNCHBOX ESSENTIALS

Pack a new school Scallop Pink Lunchbag, £5, with the best snacks. Try a straw-free Tropical Twist Smoothie 3 x 200ml, £1.50 (25p/100ml), a creamy Raspberry or Strawberry Fromage Frais Pouch 4 x 80g, £1 (31p/100g), a tasty Apple & Grape Snack Pack 80g, 50p (63p/100g), and some Salt & Vinegar Rice Cakes 130g, 99p (76p/100g)

TASTE FILES: SNACK BAGS

Spice up your snacking with these new and exclusive Wicked Kitchen mixes.

Wicked Kitchen Holy Smoky Party Mix 150g, £2 (£1.33/100g)

Wicked Kitchen Sea Salt & Pepper Pretzel Thins 120g, £1 (83p/100g)

Pepper’d Cashews 100g, £2

Wicked

100% of the cotton used in our women’s jeans is organic

BREAKFAST CLUB

From rushed mornings to relaxed weekend brunch

SUNDAY BRUNCH

Slather Organic Unsalted Butter 250g, £1.85 (74p/100g), onto slices of LimitedEdition Yorkshire Ale & Red Rye Bloomer 400g, £1.80 (45p/100g), and top with succulent Tesco Finest 4 Breakfast Pork Patties 320g, £2.50 (78p/100g). Add Tesco Finest 6 Free-Range Bluebell Aurancana Eggs 300g, £1.90 (32p each), and serve with Tesco Finest Sparkling Sicilian Lemon & Garden Mint Pressé 750ml, £2 (27p/100ml), for the ultimate weekend brunch.

4 STEPS TO AN EASY MIDWEEK BREAKFAST

High Protein Granola

500g, £2 (40p/100g)

Organic British Semi-skimmed Milk 2.27ltr, £1.50 (66p/ltr)

SERVE WITH

Breakfast Fruit Topper 350g, £2 (57p/100g) Apple, Lemon & Ginger Juice 1ltr, £1.25

MAKE IT VEGAN

Eat breakfast on the go with new Wicked Kitchen All Day Mexican Inspired Breakfast Wrap, £2.70 each Packed with scrambled tofu, soya chunks, a salsa bean mix and crumbled potato rosti, it will hit the spot!

ADVERTISEMENT PROMOTION

No-waste nachos

Use up roast chicken in this Buffalo-inspired bake

BUFFALO-INSPIRED CHICKEN NACHOS

Serves 6

Takes 20 mins

250g leftover roast chicken

130ml hot sauce (we used Buffalo sauce)

30g butter, melted

270g bag Doritos Dippers Cool Original 140g mozzarella, grated

4 tbsp Doritos Sour Cream & Chives dip

3 celery sticks, roughly chopped

100g blue cheese, crumbled

4 spring onions, finely sliced

1 red chilli, finely sliced

2 tsp black sesame seeds green salad, to serve (optional)

1 Preheat the oven to gas 6, 200°C, fan 180°C. Shred or roughly chop the chicken and toss it through the hot sauce and melted butter.

2 Lay half the Doritos on a large baking tray. Sprinkle over half the mozzarella and dot over the sour cream & chives dip; top with the remaining Doritos.

3 Sprinkle over the remaining mozzarella, the chicken and sauce, and the celery.

4 Bake in the oven for 10-15 mins until hot and the cheese has melted. Remove and top with the

blue cheese, spring onions, red chilli and sesame seeds and serve with a green salad, if you like.

Each serving contains

Doritos Dippers Cool Original 270g, £2.50 (93p/100g), are a brilliant base for your favourite toppings.

Visit tes.co/doritos for more Doritos-based ideas for using up ingredients in the kitchen. GIVE ME MORE! +

Simple food for friends

HASSELBACK AUBERGINE PARMIGIANA

Serves 6

Takes 1 hr 25 mins

Cost per serve £1.24

3 large aubergines (about 400g each)

500g carton tomato passata with garlic & herbs

1 x 500g pack sweet vine-ripened tomatoes, cut into 1cm slices

2 x 240g balls mozzarella, drained and patted dry, cut into 1cm slices

5g fresh basil, leaves picked

For the herb oil

1 large garlic clove, chopped

25g fresh basil, roughly chopped

4 tbsp extra-virgin olive oil

For the salad

½ tsp Dijon mustard

2 tsp white wine vinegar

2 tbsp extra-virgin olive oil

120g bag mixed leaf salad

1 Preheat the oven to gas 4, 180°C, fan 160°C. Cut lengthways slits into the aubergines about 1cm apart, leaving the stalk attached and taking care not to cut right down to the bottom (as this will hold the tomatoes and mozzarella in place).

2 For the herb oil, blitz the garlic and most of the basil in a small food processor. Season, add the oil and whizz again to a smooth paste.

Using a pastry brush, brush 1 tbsp of the herb oil all over and between

the cuts in the aubergines. Reserve the remaining herb oil for later.

3 Pour the passata into a large roasting tin or ovenproof dish and season. Arrange the tomato slices in single rows in the aubergine pockets, nestle the aubergines into the passata, then bake for 40 mins.

4 Remove from the oven and increase the temperature to gas 6, 200°C, fan 180°C. Carefully push the mozzarella slices into the aubergine pockets next to the tomatoes, using a butter knife to help. Return to the oven and bake for a further 20 mins until the aubergine is tender.

5 Meanwhile, whisk together the mustard, vinegar and 2 tbsp oil. Season and toss with the leaves.

6 Drizzle the reserved herb oil over the aubergines, scatter with the remaining basil leaves and cut the aubergines in half lengthways, serving half per person with some sauce and salad on the side.

Each serving contains

LusciousMediterranean

WINE MATCH

Tesco Finest Valpolicella Ripasso, £11* , has red and black cherry flavours, with an intense perfume and a rich ruby colour.

HARISSA & ORANGE CHICKEN THIGHS WITH SPICED RICE

Serves 6

Takes 45 mins

Cost per serve £1.48

4 oranges, 1 zested and juiced, 3 cut into 1cm slices

5g fresh thyme

1 lemon, juiced

1 tbsp wholegrain mustard

12 chicken thighs

4 tbsp harissa paste

100ml white wine, stock or water

2 tbsp olive oil

20g unsalted butter

1 large onion, thinly sliced

1 tsp ground cumin

1 tsp ground coriander

1 tsp ground turmeric

300g basmati rice, rinsed

3 carrots, coarsely grated

60g sultanas

1 reduced-salt chicken stock cube, made up to 700ml 40g flaked almonds, toasted 15g fresh coriander, 10g roughly chopped, 5g leaves picked

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the orange slices in a large roasting tin with the thyme, orange and lemon juice, and the mustard. Rub the chicken thighs all over with the harissa paste; season. Arrange in the tin, skin side up, in a single layer. Pour the wine (or stock or water) into the tin and drizzle with 1 tbsp oil. Roast for 35-40 mins until the chicken is golden, crisp and cooked through.

2 Meanwhile, for the rice, melt the butter with 1 tbsp oil in a wide, lidded saucepan. Add the onion and cook over a medium heat for 15 mins until golden and softened, stirring regularly. Add the cumin, coriander and turmeric, cook for 2 mins, then stir through the rice, carrots and sultanas.

3 Pour over the stock, season with pepper and stir together. Bring to the boil, cover, turn the heat right down and simmer for 10 mins. Remove from the heat and set aside for 5 mins with the lid still on. Stir through most of the almonds and the chopped coriander.

4 Transfer the spiced rice to a serving bowl. Put the chicken on a platter and top with the coriander leaves, remaining almonds and orange zest.

Each serving contains

Cosy supper with friends

TURKISH EGGS

Serves 6

Takes 20 mins

Cost per serve 44p

80g salted butter

½ tsp smoked paprika

½ tsp crushed chillies

6 medium eggs

500g pot Greek-style yogurt, at room temperature

1 lemon, zested and juiced

2 garlic cloves, crushed

5g fresh dill toasted pitta, to serve (optional)

1 Melt the butter in a small saucepan over a low heat. Add the paprika and chillies and cook for 2 mins or until the butter smells spicy. Set aside and keep warm.

2 To poach your eggs, fill a wide saucepan with 5cm water and bring to the boil. Turn the heat right down to very low. Crack an egg into a teacup and gently slide it into the water. Repeat with the other eggs, one at a time. Cook for 3 mins until the whites have just set. Remove with a slotted spoon and drain briefly on kitchen paper. You may find it easier to do this in 2 batches.

3 Meanwhile, spoon the yogurt into a heatproof bowl and stir through the lemon zest, juice and garlic. Season well. Place over a pan of barely simmering water (the water shouldn’t touch the bowl) and heat gently for 3 mins, stirring, until lukewarm. Be careful not to overheat it or it will split.

4 Divide the warm yogurt between 6 shallow bowls. Top each with a poached egg, pour over the spiced melted butter and finish with a scattering of dill fronds. Serve with warm pittas for dipping, if you like. Each serving contains

HONEY-ROASTED STONE FRUIT

Serves 6

Takes 35 mins

Cost per serve 94p

4 ripe plums

5 ripe nectarines

2 oranges, juiced

3 tbsp clear honey, plus extra to drizzle (optional)

5 fresh thyme sprigs, plus extra to serve (optional)

100g honey & almond granola

480ml tub Tesco Finest Madagascan vanilla ice cream

1 Preheat the oven to gas 4, 180°C, fan 160°C. Halve the plums and nectarines, discarding the stones, and arrange, cut side up, in a large

GIVE ME MORE! +

baking dish. Squeeze over the orange juice, drizzle with 2 tbsp honey and add the thyme sprigs.

2 Mix the granola with 1 tbsp honey and spoon into the hollows of the fruit. Roast for 30 mins, covering the fruit and dish with foil after 15 mins, until the fruit has softened but is still holding its shape.

3 Serve 3 pieces of fruit per person in shallow bowls, drizzled with the roasting juices. Add a scoop of ice cream to each bowl and decorate with thyme leaves and an extra drizzle of honey, if you like.

Each serving contains

Round off dinner with this Roasted grapes & Brie board – find the recipe at tes.co/roastgrapes.

Sue’s ‘dive in’ crispy pork noodles

Wild swimmer Sue is the ultimate host when it comes to feeding her friends

There’s nothing like a spot of wild swimming to give you an appetite, and Sue’s crispy pork noodles, made using a Tesco Finest crackling pork loin joint, has become a bit of a tradition over the years. Her friends love to prepare it with her after a bracing dip in the sea – the gloriously crackled, succulent pork and spicy Asian flavours are just the thing to fuel an afternoon of fun and laughter. With a shared love of open water and delicious food, it’s no wonder Sue and her swimmers have stayed lifelong friends.

SUE’S ‘DIVE IN’ CRISPY PORK NOODLES

Serves 6

Takes 1 hr 30 mins plus resting

1-1.2kg Tesco Finest crackling pork loin joint

sea salt

2 tbsp roasted salted peanuts, roughly chopped lime wedges, to serve (optional)

For the dressing

½ tsp cornflour 125ml reduced-salt soy sauce

5cm piece ginger, peeled and sliced into matchsticks

1 lemongrass stalk, outer leaves discarded, finely chopped 100g clear honey

3 tbsp fish sauce

15g fresh coriander, stems finely chopped, leaves left whole

1 red chilli, deseeded and finely sliced

For the salad

180g dried rice vermicelli noodles

3 tbsp sesame oil

2 carrots, peeled into ribbons

½ cucumber, peeled into ribbons 150g pack edamame beans

15g fresh basil, leaves picked 15g fresh mint, leaves picked

1 Remove the pork from the fridge and pat the skin dry with kitchen paper. Sprinkle with sea salt, then leave at room temperature for 30 mins. Preheat the oven to gas 7, 220°C, fan 200°C.

2 Wipe off the salt and roast the pork for 30 mins. Reduce the heat to gas 6, 200°C, fan 180°C and roast for another 20 mins per 500g, plus 10 mins extra. Remove from the oven and leave to rest for 10 mins.

3 Meanwhile, make the dressing. Put the cornflour in a small saucepan and slowly whisk in the soy sauce, followed by the ginger, lemongrass, honey and fish sauce. Simmer over a medium heat for 10 mins until thickened and glossy. Remove from the heat and stir in the coriander stalks and chilli.

4 Cook the rice noodles to pack instructions. Toss with the other salad ingredients and the coriander leaves, then arrange on a platter.

5 Carefully prise the crackling off the pork and chop into bite-sized chunks. Carve the pork into thin slices. Arrange the pork over the noodles, then scatter over the crackling and peanuts. Drizzle over the dressing and serve with lime wedges for squeezing over, if you like.

Each

Make it yours

Want crispy crackling, or more ways to use the Tesco Finest crackling pork loin joint? Try these tips and ideas

FOR CRISPY CRACKLING

If you can, leave the meat uncovered in the fridge for a few hours or overnight to dry out first. Make sure the fat is dry and well-salted before the joint goes in the oven. Keep the cooking temperature high to start and, if you’re not satisfied with the crispiness at the end, increase the heat for another 15 mins.

3 WAYS TO USE YOUR JOINT

CARIBBEAN-STYLE PORK

Rub the meat with jerk seasoning, then roast until crisp and tender. Serve with juicy pineapple slaw, and fluffy coconut rice and peas.

BRITISH SUMMER ROAST

Cook the pork with garlic until succulent, then serve with braised lettuce, peas and cannellini beans. Top with a lemony summer pesto.

SPANISH-STYLE PORK

Rub with paprika, garlic and oregano, then roast. Toss diced honeydew melon with green beans, Parma ham and Manchego to serve alongside.

You can find the full recipes for these ideas online at tes.co/3wayswithcracklingjoint

Savvy cooking

Cook smart

Save time, effort and money with our practical tips – they’ll be second nature before you know it

How to mealprep like a pro

The idea here isn’t to make a week’s worth of meals in one go – it’s about having your veg chopped and sauces finished, so when you’re short on time you can simply throw it all together and have dinner on the table quickly – and with less stress. Our top tips will help you to get started.

1 Think about timings Some vegetables work better than others when it comes to prepping ahead. Heartier options like root veg, onions and potatoes are good contenders

for cooking in advance, whereas veg with a shorter shelf life, such as broccoli and green beans, are better left to the last minute.

2 Consider crossovers Planning to make multiple meals with the same ingredients? Prep them all at once. Group together and freeze the veg you most commonly use – or cheat with a bag of frozen veg such as Classic Vegetable Base Mix 600g, £1 (17p/100g), and Casserole Vegetables 1kg, £1 (10p/100g). And if you’re using the oven, try roasting ingredients for several

diferent meals, such as carrots and potatoes, at the same time.

3 Label everything Stick a note on containers and bags so you can see what’s inside and the date it was prepared. Organise your fridge by storing items with the shortest date at the front where it’s easily seen. This way you’re less likely to miss it and end up with wasted food.

Cook once, eat twice

PORK & FENNEL MEATBALLS

Serves 4

Takes 50 mins

Cost per serve 70p

500g pork mince

1 onion, grated

1 carrot, grated

1 celery stick, grated

1 tsp fennel seeds, crushed

1 tsp crushed chillies

30g dried breadcrumbs

1 egg

1 tbsp olive oil

2 x 500g cartons passata

400g dried tagliatelle

15g fresh fat-leaf parsley, chopped 30g grated Parmesan, to serve (optional)

1 Combine the mince, onion, carrot, celery, fennel seeds, chillies, breadcrumbs and egg in a mixing bowl; season well.

2 Roll heaped teaspoons of the mixture into 40 balls. Transfer to a baking sheet and chill for 10 mins.

3 Heat the oil in a large, lidded pan over a medium heat. Fry the meatballs in batches for 8-10 mins until golden. Reduce the heat to low and stir in the passata, then cover and simmer for 15 mins.

4 Meanwhile, cook the pasta to pack instructions. Drain and divide between 4 bowls.

5 Set aside half the meatballs for the subs (see recipe, right). Spoon the remaining meatballs over the pasta, then scatter with parsley. Top with Parmesan, if you like.

Each serving contains

Dish up these Italian-inspired Pork & fennel meatballs with tagliatelle, before rolling them out again later in the week for a spectacular spicy sub encore. Doubly delicious!

SPICY MEATBALL SUBS

Serves 4

Takes 20 mins

Cost per serve £1.92

4 bake-at-home baguettes

1 large garlic clove

20 leftover pork & fennel meatballs (see recipe, left), at room temperature

1 tbsp chipotle chilli paste

400g tin cannellini beans

½ x 30g bunch fresh coriander, roughly chopped, plus extra picked leaves to serve

2 x 240g reduced-fat mozzarella balls, drained and cut into 5mm slices

1 red chilli, sliced

1 red onion, thinly sliced

1 avocado, diced

30g rocket leaves

1 Preheat the oven to gas 7, 220°C, fan 200°C. Slice open the baguettes and bake for 2 mins. Rub the insides of the bread with the garlic clove.

2 Remove the meatballs from the sauce and set aside. Stir the chipotle paste, tinned beans (liquid and all) and chopped coriander into the sauce, then spoon it over each baguette. Top with the meatballs, mozzarella, chilli and red onion.

3 Bake for 10 mins or until piping hot. Top with the avocado, rocket and coriander leaves to serve. Each serving contains

Inspired? You can find more cook once, eat twice recipes at tes.co/cook1eat2

MAKE IT LAST LONGER

Shopping list Write your shopping list at the same time as planning your meals. Include amounts to ensure you’re not caught short or left with more than you need. Try our week’s meal plan on p70.

Refresh veg Revive limp or wrinkled veg in a bowl of iced water for an hour or so to rehydrate. This works especially well with root vegetables such as carrots and parsnips, but can also be used for leafy greens such as spinach and broccoli.

Keep herbs fresh for longer Place cut herbs in a jar of water on the windowsill. They’ll last much longer this way and may even start sprouting roots so you can grow even more!

Kitchen cupboard flavour bombs

Bored of the same old dinners? Mix things up by adding one of these punchy storecupboard ingredients to your dish and dial up the flavour – and the fun too!

Za’atar

The key ingredient to this herbal Levantine spice mix is sumac: a small berry with a sharp lemony tang. It’s usually mixed with sesame seeds, oregano, thyme and salt. Add it to chicken before roasting, use to make spiced croutons, or sprinkle over houmous.

Kashmiri chilli flakes

A bright, vibrant red chilli with a smoky, fruity favour, popular in South Asian cooking. It’s extremely mild, and mostly used for its taste and colour rather than to add heat. Add it to scrambled eggs, sprinkle over fish, or stir into curries.

Tahini

This smooth, ivory paste is made from roasted, ground sesame seeds and is a key ingredient in houmous. It can be used in a similar way to nut butters, in both sweet and savoury dishes. Add it to chocolate chip cookies, stir through mash, or whisk into dressings.

Ras el hanout

A spice blend popular in North African cooking, ras el hanout is commonly made with more than 20 spices, including cumin, coriander, cardamom, black pepper, cinnamon, and rose petals for a lightly foral, aromatic seasoning. Add it to tagines, mix into meatballs, or use as a rub.

Harissa

This deeply fragrant, hot Tunisian chilli paste includes roasted red peppers along with ground caraway, cumin and coriander seeds. Its name means ‘to pound’. Add it to soups, stews, dressings and tomatobased sauces; brush onto meat or veg before grilling.

BAKE

Your ultimate baking guide

From show-stopping sponges to 3-ingredient cookies, we’ve got some great bakes for you

PLUM, HONEY & THYME TARTS

Top puff pastry rectangles with sliced plums; bake until golden. Drizzle with honey and scatter with fresh thyme.

WE USED

Childhood memories

Family favourites

Top up the treats tin with these simple homemade bakes

3-INGREDIENT PEANUT BUTTER COOKIES

Makes 10

Takes 25 mins plus chilling and cooling

200g soft light brown sugar

1 large egg 225g crunchy peanut butter

1 Beat the sugar and egg with an electric whisk for 1-2 mins until smooth. Add the peanut butter and whisk again until combined. Cover with clingfilm and chill for 30 mins.

2 Preheat the oven to gas 4, 180°C, fan 160°C and line 2 baking trays

with nonstick baking paper. Using a dessertspoon, scoop out 10 balls of dough, about 45g each. Flatten the bases a little and arrange on the baking trays at least 6cm apart.

3 Bake for 12-15 mins until golden at the edges. Leave to cool on the trays for 15 mins, then transfer to a wire rack to cool completely. The cookies will keep in an airtight container for up to 3 days.

Each cookie

TRY THIS

Chilling the dough makes it firmer, making it easier to scoop It also makes the cookies spread into a more even, rounded shape as they bake.

FANCY JAM TARTS

Makes 12

Takes 25 mins plus chilling

butter, for greasing 375g pack ready-rolled shortcrust pastry

200g blackcurrant jam

1 medium egg, beaten

1 Preheat the oven to gas 6, 200°C, fan 180°C. Grease the holes of a 12-hole fairy cake tin. Unroll the pastry and stamp out 12 rounds with a 7.5cm futed cutter. Press gently into the tin and fill each with 1 tsp jam. Transfer to the fridge.

2 Using a small sharp knife, cut 6 x 2cm pastry petals for each tart. Arrange in a fower, overlapping slightly in the middle. Press each petal gently with a cocktail stick for extra detail. Roll a small ball of pastry and attach it to the centre with a dab of water. Transfer to the top of a jam tart; repeat with the remaining tarts. Chill for 30 mins.

3 Carefully brush the edges of the tarts and the decorations with the egg. Bake for 14-16 mins until lightly golden. Cool in the tin for 20 mins, then transfer to a wire rack to cool completely. Keep for up to 3 days in an airtight container.

Each tart contains

of the reference intake. See page 117.

Carbohydrate 20g Protein 2g Fibre 1g

WE USED

Ready Rolled Shortcrust Pastry 375g, £1.05 (28p/100g). Pre-rolled and ready to use, this pack takes the hassle out of pastry. Make sure it’s cold before baking, for that proper melt-inthe-mouth texture.

TRY THIS

When stamping out the pastry rounds, keep them as close together as possible so you have enough leftover pastry for the decorations.

VANILLA CUSTARD TRAYBAKE

Serves 16 freeze un-iced cake Takes 1 hr 10 mins plus cooling

200g unsalted butter, softened

200g white caster sugar

1 tsp vanilla extract

4 large eggs, beaten

225g self-raising flour

76g sachet instant custard powder

225g icing sugar, sifted

1 tsp hundreds & thousands

1 tsp rainbow sprinkles

1 Preheat the oven to gas 4, 180°C, fan 160°C. Grease and line a 20cm square cake tin with nonstick baking paper. In a mixing bowl, use an electric whisk to mix the butter, sugar and vanilla extract for 1-2 mins until light and fuffy.

2 Add the eggs, whisking between each. Add 1-2 tbsp four if the mixture starts to split. Fold in the remaining four and custard powder with a metal spoon until combined.

3 Pour the mixture into the tin and bake for 40 mins or until a skewer inserted into the centre comes out clean. Cool in the tin for 10 mins, then transfer to a wire rack.

4 To decorate, mix the icing sugar with 1-2 tbsp boiling water (1 tsp at a time) to make a thick, pourable icing. Spoon over the cake and use the back of the spoon to smooth the icing to the edges. Scatter with the sprinkles. Cut into 16 squares to serve. The cake will

WE USED

Instant Custard Powder 76g, 40p (53p/100g). This adds a delicious vanilla favour, and the cornfour in the mixture results in an extra-light, fuffy sponge.

Rainbow Sprinkles 75g, £1 (£1.33/100g). This fun mix of sugar strands and balls is great for bringing a bright splash of colour to homemade cakes and biscuits.

We at Regina have partnered with Carers UK to organise some well-earned breaks for unpaid carers. We are giving them the chance for some time to themselves – whether that be an hours’ coffee break or a spa weekend away.

You’re helping too: every pack of Blitz you buy will help provide some great giveaways, including:

•Hotel breaks

•Cinema tickets

•Cleaning vouchers

•Spa days

•Recipe boxes

Are you an unpaid carer?

Do you regularly help a friend or family member with things like shopping, appointments, visits, cooking or personal care?

You might be an unpaid carer. Tell us your story and you could enjoy a break too.

Visit carersbreaks.regina.uk.com

2nd generation

Entertainment made easy.

Catch up on Netflix and Disney+ shows, watch YouTube for recipes, listen to music on the enhanced speaker and more.1

Use your voice.

If you’re busy in the kitchen, just start with “Hey Google” to play music, control the volume and more.1

Coordinate what matters.

Nest Hub helps your busy home. See your calendar and create reminders and to-dos.

72% of carers have not had any breaks in the pandemic.

Problem solving

The right mix

Say goodbye to soggy sponges and collapsing cakes with our troubleshooting guide

SUNKEN SPONGE

If your cake has sunk in the middle and has a dense texture, it’s probably underbaked. A skewer inserted should come out clean, and the top of the sponge should bounce back when pressed gently. Ensure the oven is up to temperature before you start baking.

FLAT & DENSE

This means there’s not enough air in your sponge. Either your raising agent is too old or there wasn’t enough air in the batter to start with. Always take the time to cream the butter and sugar properly – when it’s ready, it will be fuffy and much paler.

CRACKED TOP

This usually means the cake has risen too much, then collapsed. Either the oven was set too high, or there was too much raising agent and the structure of the cake couldn’t support it. If the cake is crumbly, it means there’s not enough binding agent (such as egg).

LARGE AIR HOLES

Along with a rubbery texture, this is a sign the batter was overmixed. When adding four, use a metal spoon or rubber spatula to fold it in just enough to combine the ingredients – any more will start to develop the gluten in the four. Ensure ingredients are at room temperature before you start too, as this will make them easier to incorporate.

DELICIOUSLY DIFFERENT

A whole almond, smooth velvety filling and a sprinkling of coconut

GIVE ME MORE! +

For lots more recipes, tips and how-to videos, visit tes.co/baking

Stunning show-stopper

SALTED CARAMEL CHOCOLATE CAKE

Serves 18 freeze undecorated sponges

Takes 1 hr 45 mins plus cooling and setting

75g Tesco Finest cocoa powder*

200g unsalted butter, softened

250g golden caster sugar

4 medium eggs, at room temperature

1 tsp vanilla extract

50ml sunfower oil

275g self-raising four

1 tsp baking powder

75g chocolate drip icing

For the salted caramel

70g light brown sugar

1 tbsp golden syrup

25g unsalted butter

100ml whipping cream

½ tsp faky sea salt

For the chocolate shards

150g Tesco Finest milk cooking chocolate 40% cocoa solids

2 tbsp golden galaxy sprinkles

For the buttercream

175g unsalted butter, softened

350g icing sugar, sifted

1 To make the chocolate shards, heat the chocolate in a heatproof bowl over a pan of barely simmering water until melted. Pour evenly onto a lined baking tray to about 30 x 20cm, then tap the tray on the

Tesco Finest Cocoa Powder 200g, £2.50 (£1.25/100g)* Grown in the Cibao Valley in the north of Dominican Republic, this rich cocoa powder has a sophisticated flavour and aroma. Great for baking.

worktop to smooth. Scatter with 1 tbsp galaxy sprinkles; transfer to the fridge for 10 mins or until just set. Using a sharp knife, score lines to create different shard shapes – this will make it easier to cut distinct shards later. Transfer to the fridge to set fully while you bake the cake.

2 Preheat the oven to gas 4, 180°C, fan 160°C. Grease and line 3 x 20cm cake tins with baking paper. Put the cocoa in a heatproof bowl and whisk in 200ml boiling water until smooth. Leave to cool for 10 mins.

3 Beat together the butter and sugar with an electric whisk for 5 mins or until light and fluffy. Add the eggs, one by one, whisking after each addition. If the mixture starts to split, stir in 1 tbsp flour before adding the next egg. Add the vanilla, oil and cooled cocoa mixture and beat for 1 min until well combined.

4 Sift over the flour and baking powder and fold in gently until just combined. Divide evenly among the tins and bake for 20 mins until a skewer inserted in the centre comes out clean. Leave to cool in the tins for 10 mins, then transfer to a wire rack to cool completely.

5 Meanwhile, make the salted caramel. Gently heat the sugar, syrup and butter in a pan, stirring occasionally, until everything has melted together. When it starts to

British Unsalted Butter

250g, £1.48 (59p/100g). The high fat content of butter makes for lighter, fluffy, sponges with a creamier taste. Use unsalted butter for baking so you can control the flavour.

bubble, stir in the cream and simmer gently for 2 mins. Stir in the sea salt, then remove from the heat to cool completely and thicken.

6 For the buttercream, beat the butter with an electric whisk for 2-3 mins until smooth and pale. Sift the icing sugar into a large bowl, then add 1 heaped tbsp at a time, beating all the time, until combined. Continue to beat for 5 mins until pale and aerated. Add 100g of the cooled salted caramel, then beat for a further 1 min until smooth.

7 Sandwich the sponges together with some of the buttercream, then cover the top and sides with it, spreading evenly with a palette knife. Transfer to the fridge to set for 1 hr.

8 Carefully pipe the chocolate drip icing onto the cake, squeezing pea-size amounts onto the edge to drip down the sides. Be careful not to touch the drips while they dry.

9 While the drips are setting, break the cold melted chocolate into shards. Make incisions in the top of the cake, then secure the shards in them. Scatter the remaining galaxy sprinkles around the shards. The cake will keep in an airtight container for up to 4 days.

Chocolate Drip Icing 120g, £2.50 (£2.08/100g)* The new range of drip icings are ready to use, and guarantee a showstopping finish to your cake. Look out for the pink and blue varieties too.

Crafted for you by the Lindt Master Chocolatier since 1845

Plant-based cooking

Bake it different

Think vegan baking is difficult? Our easy cake is a doddle to make – you won’t even miss the eggs

MOJITO DRIZZLE CAKE

Serves 10 freeze undecorated cake

Takes 1 hr 20 mins plus cooling

75ml vegetable oil, plus extra for greasing

250ml unsweetened soya drink

3 limes, all zested, 1 juiced

6 tsp egg alternative* 300g self-raising flour

200g light brown soft sugar For the decoration

4 tbsp ready-to-drink Mojito (from a 250ml can), plus 4 tsp 100g icing sugar

1 lime, zested

5g fresh mint, leaves picked

1 Preheat the oven to gas 4, 180°C, fan 160°C, and grease and line a 2lb loaf tin with nonstick baking paper. Mix 130ml soya drink with the lime zest and juice in a jug; set aside. It will curdle, but that’s OK.

2 Put the egg alternative in a bowl and whisk in the remaining 120ml soya drink, a little at a time, until fully incorporated; set aside. Combine the four and sugar in a mixing bowl with a pinch of salt.

3 Add the oil to the lime and soya drink mixture, then pour into the dry ingredients with the egg alternative mixture. Fold together

until no white streaks remain, then pour into the prepared tin. Bake for 1 hr or until risen and golden, and a skewer inserted in the centre comes out clean. Set aside for 10 mins to cool slightly, then prick all over with a cocktail stick and spoon over the 4 tbsp Mojito. Leave to cool completely in the tin.

4 Once the cake is cool, mix the icing sugar with the remaining 4 tsp Mojito to make a thick, pourable icing. Pour over the cake and top with the lime zest and mint leaves to serve. Store in an airtight container for up to 3 days.

TRY THIS

For a flavour twist, swap the limes for lemons and the Mojito drizzle for elderflower cordial. Use lemon juice for a zingy icing.

WE USED

Unsweetened Soya Drink

1ltr, 95p The high protein content of soya makes this milk-alternative a great choice for vegan baking, as it helps to give sponges more structure.

Light Brown Soft Sugar

500g, £1.30 (26p/100g). Using soft brown sugar instead of caster sugar gives this cake a richer, more caramel favour, and its fine texture keeps the sponge soft.

Egg Alternative

135g, £2.50 (£1.85/100g)* This new ingredient makes replacing eggs easy! Made from a blend of haricot bean four and pea fibre, use 2 tsp egg alternative with 40ml liquid per egg.

Step-by-step

Bagels

Up your lunch game with chewy homemade bagels

TRY THIS

To keep them vegan, brush the bagels with vegetable oil instead of egg white before baking.

BAGELS

Makes 12

Takes 2 hrs 30 mins plus overnight proving

2 tbsp soft dark brown sugar

800g strong white bread flour

7g fast-action dried yeast

2 tsp table salt

vegetable oil, for greasing

1 tbsp bicarbonate of soda

1 medium egg white, lightly beaten

3 tbsp poppy seeds or sesame seeds (optional)

1 Stir the sugar into 400ml warm water until dissolved. Put the flour, yeast and salt in a mixing bowl, make a well in the centre, then pour in the sugared water. Mix with the dough hook attachment of an electric whisk on a low-medium speed for 10 mins until smooth. If making by hand, knead for 25 mins until smooth and pliable.

2 Lightly grease a large bowl with oil, add the dough and lightly cover with clingfilm or a damp tea towel. Leave to rise at room temperature for 1 hr or until doubled in size.

3 Knock back the dough gently with your hands and line 2 baking trays with nonstick baking paper. Divide the dough into 12 pieces (about 100g each), then roll into balls and lightly flatten with your palm. Use the end of a wooden spoon to poke holes in the centres, then use your fingers to widen them to about 5cm. Arrange on the prepared trays, leaving at least 5cm between them. Brush the tops with oil, then cover with clingfilm. Chill in the fridge for 12 hrs.

4 The next day, take the bagels out of the fridge to return to room temperature for 20 mins. Preheat the oven to gas 9, 240°C, fan 220°C. Bring a large, wide pan of water to the boil, then reduce to a gentle simmer. Add the bicarbonate of soda; then, working in batches, lower in the bagels with a slotted spoon and boil for 30 secs each side, using tongs or a slotted spoon to flip them in the water.

5 Return the dipped bagels to the tray, rounded side up. Brush with the egg white and scatter over the seeds, if using. Bake for 8-10 mins until golden. Set aside to cool for 20 mins before eating. Store in an airtight container for up to 2 days.

of the reference intake. See page 117.

A KNEADING THE DOUGH

Bagel dough needs to be kneaded for longer than other breads to build the gluten and make them chewy. It’s a very stiffdough, so it’s easier to use a mixer if you have one. You can do it by hand, it just requires extra work. When ready, the dough will be smooth and tight.

C MAKING DOUGH BALLS

To shape the dough into neat balls, pinch and pull the edges of the ball down to the bottom to give you a smooth top. Cup the ball beneath the palm of your hand and roll on the surface to create a neat round ball.

E BOILING THE BAGELS

Boiling the bagels seals the crust so they won’t break in the oven. Adding bicarbonate of soda to the water breaks down the starch, and gives the bagels their signature chewy, shiny crust.

B REMOVING AIR BUBBLES

Knocking back the dough gets rid of large air bubbles, giving the finished bagels a more even texture. Push the dough down with your hand and knead briefly on a worktop until smooth and soft.

D CHILLING THE DOUGH

Chilling the dough helps to develop the flavour of the bagels, and the slow rise contributes to their chewy texture. You can chill them at this stage for up to 24 hours, if you like.

F ADDING A TOPPING

If you fancy giving your bagels a topping before sliding them into the oven, brush with beaten egg and sprinkle the top of each bagel with sesame seeds or poppy seeds.

Essential equipment

Invest in the right tools and you’ll use them over and over again

COOLING RACK, £2

BAKING SHEET, £3

BAKING TINS

Cooling racks allow air to circulate below bakes, so the steam doesn’t give your perfect cake a soggy bottom!

STAINLESS STEEL MIXING BOWL, £3

Metal mixing bowls are ideal for whipping egg whites, as butter and oil from cakes can stick to plastic bowls.

METAL NOZZLE DECORATING SET, £2

A reusable piping bag with a range of hard-wearing nozzles is perfect for piping a variety of icing and buttercreams.

A large, nonstick baking sheet is a must-have. The flat edges give cookies room to spread without crowding.

STAINLESS STEEL WHISK, £2

Metal whisks create more resistance when beating, so your ingredients will whip up more quickly.

STAINLESS STEEL REVERSIBLE COOKIE CUTTERS, £3

A range of cutters is essential for biscuits, scones and pastries - use the fluted side for the jam tarts on p39.

Using the right tin for your recipe is essential, as using diferent shapes or sizes will afect the baking time. These three are the most common, and great to have to hand.

Round cake tin (20cm), £2

Square cake tin (20cm), £2

Loaf tin (2lb/900g), £2

Sustainable dairy

Cream of the crop

Proper custard takes your favourite pud up a level. Make it the best it can be by using quality ingredients, starting with creamy whole milk

How do you make the perfect custard? Do you use milk or cream? Cornfour, plain four or neither? Our version uses fresh whole milk for a custard that’s rich and creamy but not so rich that it’ll overpower your crumble, along with cornfour to help it set and stabilise so you’re less likely to end up with scrambled eggs. Win-win! Have a go at making the basic recipe, then tweak it to try in our Pear & blackberry stacks.

Turn over for the recipe

VANILLA CUSTARD

Makes about 600ml (6 servings)

Takes 10 mins

Cost per serve 28p

500ml whole milk

1 vanilla pod, or 1 tsp vanilla extract

6 large egg yolks

6 tbsp caster sugar

3 tbsp cornflour

1 Pour the milk into a saucepan. Halve the vanilla pod lengthways and scrape out the seeds with the tip of a sharp knife. Add the seeds and empty pod to the milk and set the pan over a medium-low heat until just starting to bubble. Remove from the heat, take out the vanilla pod and set aside for 30 secs to cool slightly.

2 Meanwhile, whisk the egg yolks, sugar and cornflour in a bowl until smooth. Gradually pour into the warm milk, whisking constantly. Return to a medium heat and continue to whisk for 2 mins or until thickened. When the custard starts to bubble, turn down the heat to low and cook for 3 mins more, still whisking. Pour into a jug to serve. Each serving contains

of the reference intake. See page 117.

PEAR & BLACKBERRY STACKS

Makes 6

Takes 45 mins plus 4 hrs cooling and chilling Cost per serve £1.24

2 tsp powdered gelatine 600ml custard (see left) 375g pack lighter ready-rolled puff pastry

1 tbsp icing sugar, plus extra to serve 1 small Conference pear ½ lemon, juiced 100g Tesco Finest blackcurrant conserve 200ml whipping cream, whipped 200g blackberries, halved lengthways 5g fresh mint, leaves picked

1 Put 4 tbsp boiling water in a small heatproof bowl, sprinkle over the gelatine and stir briskly to dissolve. If it doesn’t dissolve completely, stand the bowl in a pan of boiling water and stir again until dissolved.

2 Meanwhile, heat the custard in a saucepan until steaming but not bubbling; remove from the heat and stir in the gelatine until combined. Pour into a large bowl, cover the surface of the custard with clingfilm and leave to cool for 1 hr. Chill for 3 hrs or until completely cold: it will feel softly set to the touch.

3 Meanwhile, line 2 baking trays with nonstick baking paper. Unroll the pastry, then roll it out with a rolling pin to increase the width a little; trim to a 27 x 30cm rectangle. Using a sharp knife and scoring first to guide you, cut the rectangle into 18 smaller rectangles measuring 5 x 9cm. Transfer to the baking trays and chill for 30 mins.

4 Preheat the oven to gas 6, 200°C, fan 180°C. Prick the pastry rectangles all over with a fork and dust with 1 tbsp icing sugar. Bake for 10-12 mins until puffed and golden, then set aside to cool completely.

5 Core and thinly slice the pear and toss with the lemon juice; set aside. Use a palette knife to gently press down on the 12 fork-marked pastry rectangles to flatten a little. Spread with the blackcurrant conserve, pressing down gently to flatten slightly (this will help you stack them).

6 Cover the blackcurrant conserve with a layer of cream. Stir the chilled custard until smooth, then spoon into a large piping bag fitted with a round 1cm nozzle. Pipe lines of custard lengthways on top of the cream, then scatter over two-thirds of the berries, pear slices and mint.

7 Place 1 blackberry, cream and custard-topped pastry rectangle on top of another to make 6 stacks. Top each with a plain rectangle. Pipe a single line of custard on top and finish with the remaining fruit and mint. Dust with icing sugar to serve.

Each stack

IN SUPPORT OF DAIRY FARMERS

We each drink 70 litres of milk a year in the UK on average* Tesco sources its own-label milk and cream through The Tesco Sustainable Dairy Group. The 563 farms in the group are paid a market-leading price for milk, providing stability for farmers and allowing them to make long-term investments to become industry leading in animal health and welfare, and environmental sustainability.

FAIR FOR FARMERS GUARANTEE

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Organic favourites

Here’s why we’ll be bagging these brilliant buys

Organic September is a campaign that runs for this month to raise awareness of the benefits of organic food and farming. Animal welfare is one of the most important aspects of organic farming*, meaning the animals are truly free-range and enjoy a life with plenty of space to roam. Another positive is that insect and bird life is on average 50% more abundant on organic farms*, which

CHEESE, PLEASE

Try Yeo Valley Organic Mature Cheddar 300g, £3.50 (£1.17/100g), in a sandwich or grated over a pasta bake. It’s made using only British organic milk and has a lovely creamy taste.

also use fewer pesticides and only under very restricted circumstances. When you see the round Soil Association symbol (below right) on packaging in store, it means the product has been legally certified by them as organic and meets their strict standards.

COCOA KING

In Green & Black’s Organic Milk Chocolate 90g, £2 (£2.22/100g), more sundried cocoa beans meet the creaminess of whole, organic milk for a richer, smoother taste.

MARVELLOUS MILK

Enjoy your cup of tea even more with a splash of Yeo Valley Organic Semi-Skimmed Milk 2ltr, £1.90 (95p/ltr). It comes from cows that graze on lush British pasture.

* Source: Soil Association Certification

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Rise and shine

Give your morning bowlful a fibre boost with these cereal and topping combos

BANANA & SUNFLOWER SEEDS

Slice 1 banana and sprinkle over 2 tsp sunflower seeds for a combo rich in fibre. The seeds add a nice crunch too.

SPICED PEAR

Peel and core 2 pears; cut into 8 wedges. Put the zest and juice of 1 orange in a pan with 2 chopped balls of stem ginger and 2 tbsp of the stem ginger syrup; add 150ml water. Bring to a simmer, add the pears and cook for 4-5 mins until just tender. Remove the pears and simmer the liquid for 5-6 mins until syrupy.

RASPBERRY & PEACH

Raspberries are small but mighty berries that are high in fibre. Combine with slices of peach for a fruity boost.

WHY DO WE NEED FIBRE?

We all need fibre to keep our gut healthy, but nine out of 10 of us fall short of the recommended 30g fibre a day target* .

Eating foods that naturally contain fibre, such as fruit, veg, nuts and wholegrains, will help. Remember to try to eat five portions of fruit and veg a day – a portion is 80g (or 30g for dried fruit).

Mix up your morning routine and start the day with All-Bran Original 750g, £3 (40p/100g); one bowl contains one-third of your daily fibre intake**. It’s great on its own or even better boosted by one of our topping ideas.

It’s part of Kellogg’s Fibre Range, along with All-Bran Crunch and All-Bran Prebiotic Oaty Clusters.

JOIN THE CONVERSATION

STAR LETTER

Email or write in and we’ll choose one Star Letter*, which will win a £50 giftcard**

Your ‘Bake with Pride’ June mag caught my eye while shopping during Pride Month, which is important to us as an LGBT couple. We made the PB&J ice cream sandwiches and the Marmalade whisky sours and enjoyed both in the sunshine. Thank you for supporting Pride Month and equality. I’m adding the recipes to my scrapbook. Laura, via email

FREEDOM OF CHOICE

Please note social posts, emails and letters may be edited for length and clarity

I was pleased to read how Tesco is raising funding for medical research into food allergies. The tragic death of Natasha Ednan-Laperouse highlighted how important this is. My wife is coeliac and finding safe things to eat is not always easy. So thanks also for expanding your Free From range – it makes a big difference to those with limited options. Lisa, via email

You’ve been loving our recent recipes. Here are just a few of your fab creations…

picked up @tescofood magazine (June) for some inspo and found this fab recipe – Baked Mediterranean orzo!

In the spotlight

Pick of the bunch

Be in the know with the latest news, trends and insider tips from the world of wine

TRENDING#Match point

Take your menu planning to the next level and match your recipes with wine from the same region. This is a classic wine-pairing technique and a great way to discover new bottles. Get in the swing of things with these classic combos.

Spanish seafood on the menu? Tesco Finest Albariño (£9), produced near the coast in northern Spain, is a crisp, refreshing white and the perfect match.

Chimichurri and steak for dinner? Think Argentina. Tesco Finest The Trilogy Malbec (£12) is a fullbodied red to enhance a quality cut of beef.

HARVEST SECRETS

In the northern hemisphere, the grape harvest begins in September and can last until the end of October. Sparkling wine grapes like Chardonnay and Pinot Noir are harvested first, to keep sugars low and acids high. White wine grapes are next. Red wine grapes follow, as they take longer to mature, finishing off with sweet dessert wines (and lateharvest Riesling) at the end of the season. Winemakers will monitor the ripeness of the fruit and study the weather to pick the perfect moment to harvest.

{Wine dictionary} Tannins

Tannins are naturally occurring compounds found in plants. Their presence in wine comes from grape skins, stems and seeds. A high-tannin wine will typically cause a drying and puckering sensation in the mouth but can be a hugely important component in a red wine, positively impacting structure, balance and taste.

Holiday in a bottle

Recreate a trip to South Africa

Just an hour’s drive east of Cape Town, the Stellenbosch wine route is the oldest in South Africa. The family-run winery of Stellenrust stretches from the cool Bottelary Hills to the warm Helderberg Golden Triangle, with most of the vines positioned with a sea view and fanked by majestic mountains.

‘The Pinotage grape is produced in the Drylands vineyards, an area of Stellenbosch famed for creating wines with concentrated fruit characteristics,’ explains winemaker Tertius Boshoff. ‘The grapes are crushed and allowed to cold-soak overnight using an age-old technique. Pinotage is a reflection of the country it is grown in, and this Tesco Finest Pinotage (right) is pure bottled South African sunshine and “ubuntu” (meaning “I am what I am”). The nose shows black fruit and some coffee and dark chocolate spice with lifted raspberry notes. These flavours carry forward to a medium-bodied palate of red and black berries with soft vanilla undertones.’

Tesco Finest Stellenbosch

Pinotage, £7.50 HEAVENLY MATCHES

‘I would serve this wine slightly chilled (at about 12-15°C),’ says Tertius, ‘with either barbecue ribs or spiced pork belly, Madras or Thai green curry, or perhaps a summer leaf salad with feta and a chilli and garlic olive oil dressing.’

Making sure the vineyards are delivering the best possible quality grapes means each bottle of wine reflects the site where it’s grown

Tertius Boshoff, winemaker

South Africa

Stellenbosch, South Africa

Stellenbos

LIVING ON THE VEG

Our wicked chef shares his top tips for mealtime success and plant-based cooking

1

FLAVOUR BOOST

Flavour-packed peanut butter is full of protein and it’s great for energy – a little goes a long way! Add a dollop to curries and stirfry sauces, use in baking, and of course spread it on hot toast. For the ultimate weekend treat, I love a sweet PB&J grilled sandwich with extra fillings of fresh raspberries and grated dark chocolate. It’s as epic as it sounds!

2

Lunchtime fix

Throwing together a plantbased lunch is simpler than ever with new meat-free ‘beast’ slices. Add them to salads or use in sandwiches for a quick and easy treat – I love them in a toasted bagel with mustard mayo and crisp lettuce leaves.

Wicked Kitchen Meat-free Salted ‘Beast’ Slices 125g, £2.50 (£2/100g).

3

SNACKING SAVIOUR

The Plant Chef Lincolnshire Style Cocktail Bangers 200g, £1.30 (65p/100g), are bangin’! Great straight from the fridge or as an on-the-go-snack – I love them with a little Wicked Kitchen Hella’ Horseradish & Mustard Sauce 250ml, £1.20 (48p/100ml).

4

SEASONING STAPLE

Nooch is one of my absolute storecupboard heroes. Stir into sauces, or sprinkle over pasta or popcorn for a brilliantly savoury kick. One of my favourite ways to use it at this time of year is as a finishing touch for juicy charred corn on the cob. It’s an amazing shortcut to extra flavour.

Wicked Kitchen Ranch Flavoured Nooch Seasoning 80g, £2.90 (£3.63/100g).

Derek Sarno

6

I love a sub, especially a sausage one. Try piling up the Wicked Kitchen 6-pack Chorizo Style Bangers, £2.50 (42p each), with melted ‘cheese’ slices, charred pepper and onion, and shredded spinach. Drizzle over Wicked Kitchen Piri Piri Vegan Mayo 270g, £1.20 (44p/100g), for extra oomph. 5

SUPER SALADS

Dress for success with the new Wicked salad dressings. They’re a great marinade for veg too, before popping on the barbecue or in the oven.

Wicked Kitchen Cool Cucumber & Dill Dressing 250ml, £1.20 (48p/100ml); Wicked Kitchen Magic Maple & Bac-no Dressing 250ml, £1.20 (48p/100ml).

TOP DOGS

7 UP THE PROTEIN

Tofu is so underrated but so important. It’s a handy source of plant-based protein that’s low in saturated fat – the perfect addition to plant-based diets.

To use, drain, wrap in kitchen paper, then press for 15 mins under a tray stacked with tins. This squeezes out the water and means it can absorb all the flavours you throw at it.

Wicked Kitchen Organic Firm Tofu 300g, £2 (67p/100g)

8

Fresh fruit snacks

I love fruit and eat as much as I can. I try to mix things up with each shop – apples, pears and bananas are all staples though. I do enjoy treats now and then, of course, but I’ve found the best habit is to surround myself with healthy snacks at home.

Focus on

Potatoes

Chip away at our guide to the humble spud

HOW TO STORE Potatoes

should be stored unwashed in a dry, dark place, such as a kitchen cupboard. Keep them cool and well-ventilated, as both heat and light will decrease their shelf life. Avoid storing them near onions, as they both release gases that can cause the other to spoil.

RED POTATOES

These pretty spuds have a smooth, waxy texture and rich, earthy flavour, which makes them particularly well-suited to mash. For a more rustic, textured version, leave the skins on. TRY boiling and mashing with milk, butter and chopped spring onions. Delicious as a side or as a topping for shepherd’s pie.

PEEL OR NO PEEL? It depends on the potato and how you use it. Baby potatoes have delicate, papery skins that add texture to a salad, while larger varieties have thicker, tougher skins, which are great for wedges but better peeled for roasties. Most nutrients are found in (or just under) the skin, so try not to peel off too many layers.

SUFFOLK NEW

This waxy variety has a fresh, sweet flavour. It’s perfect for potato salads as it holds its shape well when cooked. TRY hasslebacks: slice along the length of the potato between 2 wooden spoons (to stop the knife going all the way through). Toss with oil and rosemary, season, then roast until golden.

DID YOU KNOW…?

Potatoes are the UK’s favourite vegetable* : on average we buy 11.6m a day in the UK!**

KING EDWARDS

Distinguishable from Maris Pipers due to their red-blushed skin, King Edwards are a great allrounder. They are less dry than Maris Pipers, with a fluffier texture.

TRY cooking with spices and coconut milk for a deliciously fragrant curry. Find a recipe at tes.co/hotpotato.

MARIS PIPERS

This family favourite does it all. Maris Pipers can be chipped, roasted, mashed, boiled and baked. They have a dry, floury texture, and their creamy yellow-white flesh has a mild, buttery flavour. TRY roasting with sage and garlic butter. Get the recipe at tes.co/ roastpotatoes.

SWEET POTATOES

A root veg rather than a tuber, sweet potatoes are not part of the potato family, although we use them in a similar way. They are buttery-soft and sweet, and (unlike potatoes) they count towards your 5-a-day.

TRY baking thickly cut wedges tossed in oil, smoked paprika and salt until crisp. Serve with aïoli for dunking.

BAKING POTATOES

Spuds sold as ‘baking potatoes’ can be a number of different varieties. Chosen for their larger size, creamy taste and light, fluffy centre, they can also be used to make chips or mash.

TRY baking until crisp, then filling with tomato butter beans. Get the recipe at tes.co/ dinnerjackets.

BABY POTATOES

Did you know any variety can be called baby (or new) potatoes? They are simply harvested when they are smaller for a stronger flavour and firmer texture.

TRY tossing boiled potatoes with a mustard vinaigrette, chopped shallots and parsley.

Planning ahead

Batch cooking

Make these two brilliant batch sauces, then check out our recipe and clever tips for lots of ways to use them

Honeycomb pasta with melted leeks & butternut squash sauce p69

BUTTERNUT SQUASH, TOMATO & ROSEMARY SAUCE

Makes 1.3ltrs (about 8 servings)

Takes 1 hr

Cost per serve 37p

1 tbsp olive oil

1 onion, finely chopped

6 garlic cloves, crushed

2 x 400g tins plum tomatoes

1 medium butternut squash (about 1kg), peeled, deseeded and cut into 1-2cm dice

20g pack fresh rosemary, leaves picked

1 red chilli, sliced, or ½ tsp crushed chillies (optional)

1 tsp red wine vinegar

1 Heat the oil in a large, lidded saucepan over a medium-low heat. Cook the onion for 5 mins, stirring occasionally, until softened. Add the garlic and cook for 3 mins, stirring frequently, until softened and fragrant. Add the tomatoes, breaking them up with a spoon, followed by the squash, rosemary and chilli, if using. Cover, increase the heat to medium and cook for 40 mins until the squash is tender.

2 Transfer to a food processor, add the vinegar and blend until smooth. Season to taste and whizz again to thoroughly combine.

Each serving contains

5% 400kJ 94kcal 2g<1g10g0.2g

of the reference intake. See page 117.

Carbohydrate 16g Protein 3g Fibre 3g 2 of your 5-a-day; source of protein; source of vitamin C; source of vitamin E

MELTED LEEKS WITH SPINACH, BASIL & RICOTTA

Makes 800ml (about 8 servings)

Takes 45 mins

Cost per serve 82p

1 tbsp olive oil

8 small leeks (about 1kg), thinly sliced

6 garlic cloves, crushed

250g baby spinach

1 lemon, zested and juiced

2 x 250g tubs ricotta

30g pack fresh basil, leaves picked and roughly chopped

¼ tsp ground nutmeg (optional)

1 Heat the oil in a large lidded saucepan over a medium-low heat. Add the leeks and 100ml water; season. Cover and cook for 20 mins, stirring occasionally, until very soft. Stir through the garlic, cover and cook for 5 mins more.

2 Add the spinach, lemon zest and juice, then season. Cover and cook for 3 mins to start wilting the spinach. Remove the lid, stir and cook for 3 mins more, stirring occasionally, until the spinach has completely wilted. Remove from the heat and stir through the ricotta, basil and nutmeg, if using.

Each serving contains

MAKE AHEAD

The butternut sauce will keep in an airtight container in the fridge for up to 5 days, or in the freezer for up to 3 months.

The leek sauce will keep in an airtight container in the fridge for up to 3 days, or in the freezer for up to 1 month.

COOK’S TIP

To make the honeycomb pasta with 3 packs fresh lasagne sheets, follow the recipe but dip each sheet in water, spoon in 2 tsp filling, roll up and quickly stand in the dish. Top with remaining sauce, cover with foil, bake for 30 mins, then continue recipe from step 3.

USE IT UP

BUTTERNUT SAUCE

Pasta Cook pasta and drain, reserving the liquid. Return pasta to the pan, stir through 150ml sauce per person and loosen with the reserved water.

Soup Simply dilute the sauce with vegetable stock. Risotto Stir 50ml sauce per person into risotto during the last 5 mins of cooking.

LEEK SAUCE

Bruschetta Pile on toast and grill or bake till warm. Aubergine rolls Griddle long, thin aubergine slices; roll around leek sauce, lay in a dish and bake in tomato sauce at gas 6, 200°C, fan 180°C for 30 mins. Easy pie Layer between filo pastry sheets and bake, for a twist on spanakopita.

HONEYCOMB PASTA WITH MELTED LEEKS & BUTTERNUT SQUASH SAUCE

Serves 6

Takes 1 hr 15 mins Cost per serve £2.03

1 batch Butternut squash, tomato & rosemary sauce (opposite)

2 x 250g packs dried cannelloni*

1 batch Melted leeks sauce with spinach, basil & ricotta (opposite) 50g pecorino, grated, plus extra to serve

2 tbsp vegetable oil

5g fresh rosemary, leaves picked 100g salad leaves, to serve (optional)

1 Preheat the oven to gas 6, 200°C, fan 180°C. Mix the butternut sauce with 500ml water to loosen, then spoon one-third into a round baking dish about 22cm wide and 11cm deep. Coat each cannelloni tube in the remaining sauce, then arrange upright in the baking dish.

2 Transfer the leek sauce to a piping bag (or use a clean freezer bag and cut a hole in a corner just smaller than the width of the cannelloni). Pipe into the tubes, filling all the way to the top. Pour over the rest of the leek sauce, making sure it covers and drips down the cannelloni tubes evenly.

3 Cover the dish tightly with foil and bake for 25-30 mins or until the pasta is tender. Remove the foil, scatter with the pecorino and bake for 10-15 mins until bubbling.

4 Meanwhile, put the oil in a small saucepan over a high heat until very hot, add the rosemary leaves and fry for about 20 secs until crisp and aromatic. Drain on kitchen paper, then scatter over the finished dish. Serve the pasta with salad, if you like, and a final grating of pecorino.

Each serving contains

Tried it, liked it

Our tester this month is Kim, who works for the NHS and lives with her husband Phil and their two children, aged nine and 10, on the south coast. ‘Both children are very active and go to clubs most days, which means I’m always pushed for time,’ says Kim. ‘I love cooking and often batchcook at the weekend to help us in the week, but I’d fallen into a habit of making the same dinners every week. These meals were so quick and easy, and great value - we’ll use the recipes again!’

Meal planning 5

Five easy reader-approved recipes to see your family through the week FOR UNDER 5 x DINNERS 4 x SERVINGS

GET INVOLVED

Want to test one of our family dinner meal plans for four? Email tesco.mag@ cedarcom.co.uk for your chance to take part.

Products shown for illustrative purposes only; packaging subject to change. The under £25 total is based on online prices at the time of going to press; some prices might change and some products may be unavailable

SHOPPING LIST

1 lemon

2 limes

30g pack fresh coriander

1 garlic bulb

3cm piece ginger (about 20g)

65g pack mixed chillies

2 x 120g bags mixed leaf salad

600g pack Nightingale Farms

peppers

375g pack Nightingale Farms

peppers

1 medium avocado

2 courgettes

2 carrots

350g pack broccoli

220g pack Redmere Farms

green beans

1kg pack Redmere Farms

brown onions

4-pack baking potatoes

200g pack reduced-fat salad

cheese

225g pack Creamfields halloumi

500g pack Creamfields fatfree Greek-style yogurt

500g pack 20% fat beef mince

8-pack H. W. Nevill’s wholemeal tortilla wraps

43g jar ground cumin

48g jar harissa seasoning

30g pack fajita seasoning

80g pot mild curry powder

1kg pack Grower’s Harvest long-grain rice

500g pack Hearty Food Co.

spaghetti

3 x 400g tins Grower’s Harvest chopped tomatoes

400g tin Grower’s Harvest red kidney beans

400g tin black beans

907g pack frozen Grower’s Harvest sweetcorn

250g pack frozen Bay

Fishmongers prawns

10-pack Hearty Food Co.

fish fingers

+ FROM YOUR STORECUPBOARD

Caster sugar, chicken stock cube, beef stock cube, olive oil, plain flour, vegetable oil -

SPICY PRAWN PASTA

Serves 4 Takes 25 mins

2 tbsp olive oil

2 onions, fnely chopped

2 garlic cloves, sliced

1 red chilli, fnely chopped (deseeded if you like)

2-3 tsp harissa seasoning, to taste

2 x 400g tins chopped tomatoes 350g spaghetti

1 head of broccoli, cut into florets 250g frozen prawns

1 lemon, zested and ½ juiced pinch of caster sugar (optional) 100g reduced-fat salad cheese, crumbled

1 Heat the oil in a large frying pan over a medium heat and fry the onions for 6-8 mins until tender. Stir in the garlic, chilli and 2 tsp harissa and fry for 1 min, then add the tomatoes, rinsing out each tin with 100ml water and adding it to the pan. Simmer for 10-15 mins until just starting to thicken.

2 Meanwhile, cook the spaghetti to pack instructions, adding the

Ô Ô This was our favourite! The sauce was so quick and easy. I swapped the prawns for chicken for my son; he loved it

broccoli for the last 4 mins. Drain, reserving 100ml cooking water.

3 Stir the prawns, lemon zest and a squeeze of juice through the sauce and simmer for 2 mins or until the prawns have defrosted. Season to taste, adding a pinch of sugar to balance the favours, if needed, and another 1 tsp harissa, if you like.

4 Add the spaghetti and broccoli to the sauce along with most of the cheese. Toss together well, adding a splash of the reserved pasta water to loosen, if needed. Top with the remaining cheese, a squeeze more lemon juice and extra black pepper to serve.

Each serving contains of the reference intake. See page 117. Carbohydrate 97g

FAJITA-STUFFED PEPPERS

Serves 4

Takes 35 mins

2 tbsp vegetable oil

4 mixed-colour peppers, halved and deseeded, stalk left intact

150g long-grain rice

1 onion, sliced

1 courgette, cut into half moons

150g frozen sweetcorn

30g sachet fajita seasoning

400g tin black beans, drained

1 medium avocado, destoned

1 lime, juiced

10g fresh coriander, roughly chopped

2 tsp olive oil

120g pack mixed leaf salad

ÔOur family love ‘help yourself’ meals like this. The lime yogurt was lovely, but I’d add more harissa next time

Serves 4

Takes 35 mins

4 baking potatoes, scrubbed and cut into wedges

3 tbsp vegetable oil

320g frozen sweetcorn

2 mixed-colour peppers, sliced

1 courgette, cut into thin half moons

150g fat-free Greek-style yogurt

1 lime, zested and ½ juiced

225g block halloumi, cut into 8 slices, then halved lengthways into sticks

1 tbsp harissa seasoning

8 wholemeal tortilla wraps

120g bag mixed leaf salad

1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the potatoes on a baking tray, season and toss with 2 tbsp oil, then spread out on the tray. Roast for 30-35 mins, turning halfway through, until crisp.

2 Meanwhile, heat 1 tbsp oil in a large frying pan over a high heat.

1 Preheat the oven to gas 7, 220°C, fan 200°C. Put the peppers on a baking tray and drizzle with 1 tbsp vegetable oil; season. Roast for 15-18 mins until softened.

ÔFry the sweetcorn for 6-8 mins, stirring occasionally, until golden. Stir in the peppers and courgettes and fry for 8-10 mins until tender.

3 Mix the lime zest and juice with the yogurt in a small bowl. Cut the remaining lime into wedges.

4 Wrap the tortillas in a foil parcel and put in the oven under the potatoes for 4-5 mins to warm through. Sprinkle the harissa seasoning onto a plate and press both sides of the halloumi slices into it. Heat a nonstick frying pan over a medium heat and dry-fry the halloumi for 2-3 mins each side until golden and crisp. Transfer to a plate.

5 Add a spoon of the lime yogurt to the wraps and top with salad. Spoon over the sweetcorn mix and add the halloumi. Serve with the potatoes and lime wedges to squeeze over.

2 Rinse the rice, tip into a pan with 300ml water and bring to a simmer, then cook for 10-12 mins over a low heat until the water is absorbed.

3 Meanwhile, heat 1 tbsp vegetable oil in a frying pan over a mediumhigh heat and fry the onion for 8-10 mins until soft. Stir in the courgette, turn up the heat to high and fry for 6-8 mins until tender. Stir in the sweetcorn and fajita seasoning and fry for 1 min. Remove from the heat.

4 Stir the rice and beans into the veg pan. Season and spoon into the peppers. Roast for 10 mins or until the peppers are really soft. Reheat any leftover filling for the last 2 mins to serve alongside.

5 Mash the avocado, most of the lime juice, a pinch of salt and half the coriander with a fork. Whisk the olive oil and remaining lime juice in a bowl, then toss with the salad. Serve the avocado and salad alongside the stuffed peppers.

Each serving contains

CHARRED SWEETCORN, PEPPER & HALLOUMI WRAPS

ÔI wasn’t sure if the kids would like these, but they cleared their plates. The avocado was a lovely balance to the fajita seasoning

Ô I would never have thought to use fish fingers like this, but the flavours worked really well together

FISH FINGER KATSU CURRY

Serves 4 freeze curry sauce only Takes 35 mins

2 tbsp vegetable oil

2 onions, finely chopped

2 carrots, grated

2 garlic cloves, crushed 3cm piece (about 20g) ginger, peeled and finely chopped

2 tbsp mild curry powder

3 tbsp plain flour

1 chicken stock cube, made up to 500ml

300g long-grain rice

10 fish fingers

220g green beans, halved 10g fresh coriander, leaves picked

1 Heat the oil in a medium saucepan over a medium-high heat and fry the onion and carrots for 10 mins or until very soft and lightly golden. Add the garlic, ginger and curry powder, fry for 1 min, then stir in the four until dissolved. Gradually stir in the stock, then simmer over a medium-low heat for 10 mins or until thickened, stirring frequently.

2 Meanwhile, cook the rice to pack instructions. Set aside.

3 Remove the sauce from the heat and blitz with a stick blender until very smooth. Season, then simmer over a medium heat for another 5-8 mins to thicken more. Preheat the grill to high.

4 Cook the fish fingers to pack instructions until crispy and cooked through. Boil the green beans for 4 mins or until tender; drain well.

5 Fluff up the rice with a fork and divide between 4 shallow bowls. Add the fish fingers and spoon over the curry sauce. Scatter with the coriander to serve.

MEATBALL CHILLI CON CARNE

Serves 4 freeze chilli only Takes 45 mins

500g 20% fat beef mince

2 garlic cloves, crushed

4 tsp ground cumin

10g fresh coriander, leaves and stalks separated, stalks finely chopped

2 tbsp vegetable oil

2 onions, finely chopped

2 mixed-colour peppers, sliced

1-2 chillies (to taste), finely chopped (deseeded if you like)

400g tin kidney beans, drained

400g tin chopped tomatoes

1 beef stock cube, made up to 300ml

300g long-grain rice

4 tbsp fat-free Greek-style yogurt

50g reduced-fat salad cheese, crumbled, to serve

1 Put the mince in a mixing bowl with half the garlic, 2 tsp cumin and the coriander stalks; season well. Mix with clean hands, then divide into 16 meatballs.

2 Heat the oil in a deep frying pan over a medium-high heat. Fry the meatballs for 6-8 mins, turning, until browned all over. Set aside on a plate.

3 Add the onions and peppers to the pan and fry for 6-8 mins until soft. Add the remaining garlic, 2 tsp cumin and the chilli. Fry for 1 min, then stir in the beans, tomatoes and stock. Simmer over a medium heat for 15-20 mins until thickened slightly. Stir in the meatballs, submerging them in the sauce. Simmer for 10 mins or until the meatballs are cooked through (cut 1 in half to check).

4 Meanwhile, cook the rice to pack instructions. Drain and set aside.

5 Divide the rice between 4 shallow bowls and spoon over the meatball chilli. Top with 1 tbsp yogurt, a crumbling of salad cheese and the coriander leaves to serve.

the reference intake. See page 117.

Carbohydrate 99g Protein 19g Fibre 7g

2 of your 5-a-day; source of protein; low in saturated fat

ÔWe love a chilli, and the meatballs worked perfectly and were packed full of flavour

Too good to waste

Mushrooms

Helping you cut down on food waste, one ingredient at a time

Folded through risotto, stirred into broths or simply piled on toast with garlic butter, the earthy, savoury flavour and distinctly meaty texture of mushrooms makes them an essential ingredient in dishes around the world. Despite this, we throw away £73m* worth of mushrooms every year in the UK, mostly due to not using them in time. Read on for our tips to enjoy them for longer.

STORE THEM RIGHT

Store mushrooms unwashed in their original packaging or a paper bag in the main part of the fridge (not the vegetable drawer). Don’t put them in an airtight container, as this will actually make them spoil more quickly.

MAKE THEM GO FURTHER

Mushrooms that are beginning to turn slimy should be cooked and eaten as soon as possible, but if they’re also starting to smell, don’t use them. If you have more mushrooms than you can use within a few days, it’s a good idea to freeze them - cook them first for a better texture once defrosted.

USE THEM UP

FOR PORTOBELLO OR FLAT

Smoky mushroom & spinach tacos

22 THOUSAND

tonnes of mushrooms are wasted each year in the UK*

Fry sliced mushrooms in a single layer until crisping; toss with smoked paprika and cumin and cook for 2 mins more. Pile into soft tacos with avocado, wilted spinach and coriander.

FOR BUTTON OR CHESTNUT

Mushroom satay noodles

Stir-fry halved mushrooms with thinly sliced garlic. Add satay sauce, cooked egg noodles and sliced kale; cook until the kale is tender. Top with crushed chillies and toasted peanuts.

IN a

-T Tes oc Car -d Gift

Win ersn 5

Every Week Pro ised im

Jamie ’ s

LUNCHBOX TOOLKIT

The Tesco health ambassador has some brilliant ideas for creating healthier lunches for kids

Life is busy, and preparing a nutritious packed lunch for kids that’s full of what you want them to eat versus what they will actually eat is a bit of a balancing act.

And when time is tight, it’s easy to reach for convenient solutions and rely on the same sandwiches day in, day out. So I’m giving you the principles of a balanced lunchbox, so you can pack them of with a kid-friendly lunch that’s full of the good stuf. Plus, I’ve reimagined the fish finger sarnie – perfect for a school-night dinner. Enjoy!

CARROT CAKE MUFFINS

‘These muffins are a delicious way to pack more veg and fruit into lunchboxes – each one gives kids 1 portion of their 5-a-day’

Makes 12

Takes 45 mins

Cost per serve 68p

3 tbsp olive oil, plus extra for greasing

500g carrots

1 apple

4 large free-range eggs

1 mug (250g) wholemeal self-raising flour

1 tsp baking powder

75ml semi-skimmed milk

4 heaped tbsp (80g) sultanas

2 tbsp clear honey

2 tsp ground cinnamon

1 orange

1 tbsp pumpkin seeds

1 Preheat the oven to gas 4, 180°C, fan 160°C. Lightly grease paper cases or 15cm folded squares of

greaseproof paper with oiled kitchen paper and use to line a 12-hole muffin tin

2 Scrub the carrots, wash the apple and coarsely grate them into a large bowl. Crack in the eggs, add the flour, baking powder, milk, oil, sultanas, honey and cinnamon, and grate in a little orange zest. Stir with a fork until nicely combined.

3 Divide the mixture evenly between the muffin cases. Sprinkle over the pumpkin seeds and bake for 35 mins or until golden and cooked through. Leave to cool for at least 10 mins before tucking in.

HOW TO BUILD A BALANCED LUNCHBOX

Homemade popcorn is always a winner. Check out my 3 flavour combos at tes.co/jamiespopcorn

PACKIN

he veg

Upgrade

Crinklecut to wholegrain bread, rolls or wraps leftover veg into handheld snacks

Find my Carrot cake muffins recipe opposite

Don’t forget their

5-a-day!

Find more sandwich ideas at tes.co/jamiessarnies

Add fresh berries to water along with ice cubes for a fruity twist

JAMIE’S SUPER SANDWICHES

Mix and match your fillings

BREAD Wholemeal or multigrain, same with rolls or tortillas

PROTEIN Cheese, cooked egg, leftover roast chicken or turkey, tinned fish, houmous

VEG/FRUIT Grated carrot, pepper, courgette or green apple; sliced cucumber, tomatoes, grapes, cress, iceberg lettuce

SPREAD 15g lower-fat mayonnaise or natural yogurt

EXTRAS 1 teaspoon nut-free pesto

FISH FINGER TACOS

Serves 4 Takes 25 mins

Cost per serve £2.52

75g stale wholemeal bread

3 tsp olive oil

500g responsibly sourced skinless thick white fish fillets, such as hake, cod, haddock

1 tsp sweet smoked paprika

4 corn cobettes

200g red cabbage

2 tbsp red wine vinegar

4 ripe tomatoes

8 small tortilla wraps

2 tbsp natural yogurt chilli sauce, to serve (optional)

1 Preheat the oven to gas 7, 220°C, fan 200°C and line a large baking tray with baking paper. Blitz the bread into coarse breadcrumbs in a food processor, then tip into a shallow bowl or plate and mix with 1 tsp olive oil. Cut the fish into 8 fingers, sprinkle with the paprika and season with pepper. Drizzle over 2 tsp olive oil and rub into the fish.

2 Turn the fish fingers in the breadcrumbs, pressing and patting

the crumbs into the fish, until coated. Transfer to the baking tray and bake for 10 mins until golden and cooked through.

3 Meanwhile, place the corn in a dry, non-stick frying pan on a medium heat and cook for 10-15 mins until nicely charred, turning occasionally. Coarsely grate the cabbage into a serving bowl, add 2 tbsp red wine vinegar, season with a tiny pinch of salt and mix well. Finely chop the tomatoes and place in a separate serving bowl.

4 Transfer the charred corn to a board to cool, keeping the pan

the heat. Toast 2 tortillas in

pan for 5-10 secs on each

keeping them warm in foil,

repeat with the remaining

Carefully cut the kernels from the cobettes.

5 To serve, pile up a tortilla

dollop of yogurt, the crispy fish fingers, cabbage, tomato and

Add a shake of chilli sauce, if

‘Succulent white fish baked in crunchy breadcrumbs, topped with fresh veg and piled into soft tortillas – this super-speedy dish is sunshine on a plate’

For your chance to win a signed copy of Jamie’s new book, Together, plus an online class voucher for the Jamie Oliver Cookery School, share your version of one of Jamie’s recipes from tes.co/jamieoliver on Instagram with #TescoandJamie and #TescoJamie Challenge. Opens 00:01 on 25 August 2021. Closes 23:55 on 2 October 2021. UK only, 18+. For full terms and conditions, visit tes.co/tescojamiechallenge.

90 kcal

Let

s get TOGETHER

Enjoy this exclusive extract from Jamie Oliver’s brand-new book

SATISFYING VEGGIE BAKE

Serves 8

3 onions

3 cloves of garlic olive oil

3 level teaspoons ground coriander

3 teaspoons olive tapenade

3 mixed-colour peppers

3 sweet potatoes

3 large portobello mushrooms

3 courgettes

3 x 400g tins of quality plum tomatoes

3 large free-range eggs

500g Greek-style yoghurt 100g feta cheese

1 bunch of oregano (20g)

Meanwhile, beat the eggs into the yoghurt, roughly crumble and mix in the feta, then cover. Refrigerate both overnight.

ON THE DAY Assemble the bake as your last prep job. Use half the oregano as a brush to coat the inside of a large roasting tray or baking dish with oil. Layer in all but one of the filo sheets, leaving an overhang and brushing with oil as you go. Evenly sprinkle in the rice, drain and scatter over the beans, then pour in your veggie stew. Scrunch over the remaining sheet of filo and fold in the overhang, brush the top with oil, then cover, until needed.

Hi guy

Hi guys

I’m thrilled to be sharing a recipe from my brand-new book, Together. I came up with the idea while we were all separated from our loved ones and, for me, food is the perfect excuse to reconnect. I’ve written all the recipes so you can get ahead of the game and spend maximum time with your loved ones. I’ve got a whole variety of really beautiful meals just perfect for sharing; I hope you’ll love it. This is my Satisfying veggie bake, which celebrates the lovely veg available right now. And with 5 of your 5-a-day per portion, it’s an extraordinarily tasty way to get in the good stuff. Enjoy!

The book

1 packet of filo pastry (270g)

1 mug of basmati rice (300g)

1 x 400g tin of butter beans

GET AHEAD You can prep this on the day, if you prefer. Peel and finely slice the onions and garlic, and place in a large casserole pan on a medium heat with 1 tablespoon of olive oil, the ground coriander and tapenade, stirring regularly. Alongside, we’re going to lightly char our veg in a large dry non-stick pan on a high heat to intensify the flavour, so deseed the peppers, scrub the sweet potatoes, then chop into 3cm chunks with the mushrooms and courgettes. One veg at a time, lightly char all over, moving them into the casserole pan as they’re done. Add the tomatoes to the mix, breaking them up with a spoon, along with 2 tins’ worth of water. Simmer gently for 30 minutes, or until the sweet potatoes are soft. Season to perfection, tasting and tweaking, leave to cool, then cover.

TO SERVE Preheat the oven to 180˚C. Cook the bake on the bottom of the oven for 1 hour. Remove from the oven and use the back of a spoon to crack the top of the pastry, then spoon over the creamy topping. Pick the remaining oregano, rub in a little oil and sprinkle over, then return to the middle of the oven for another 40 minutes, or until golden. Great with a simple salad.

Quick fix

If you make one change…

…do more with your freezer space

Plan ahead for hectic days with an organised freezer. Our tips will help take the stress out of cooking and ensure you have healthier midweek meals and snacks to hand – even when you’re too busy to cook.

Get to grips with portion control and avoid defrosting more than you need by freezing meals into portions. Place a freezer bag in a serving bowl, fill it with your soup, stew or curry so you can see you have the right amount, then freeze. Satisfy your sweet tooth by snacking on frozen grapes and watermelon wedges. Or switch ice cream for frozen yogurt. Try our avocado and yogurt ice lollies: tes.co/avoyogurtlollies.

Make your own ready-to-blend smoothie packs. Try combos like pineapple, banana and spinach for a range of vitamins, minerals and fibre. Great for using up fruit and veg that’s past its best too.

Look for the freezer symbol alongside recipes in the magazine to see where you can get ahead.

Did you know…?

Freezers are thought to maintain their temperature best when three-quarters full, as this allows air to circulate. So stock up, but don’t overfill.

Frozen veg can retain their nutrients better than fresh, as they’re often frozen straight after harvesting, but look out for packs that include seasonings or sauces, which may add salt or fat.

HOW LONG CAN I STORE…

Batch-cooked meals: up to 3 months

Oily fish, like tuna or salmon: 2-3 months Lean fish, like sole or cod: 6-8 months

Chicken: up to 9 months

Fruit and veg: 8-12 months

Turn over for tips on plant-based diets

Fact checker

In the know…

Plant-based benefits

What do I need to know about a plant-based diet?

More people than ever are moving towards a plant-based diet, so we spoke to vegan nutritionist TJ Waterfall to find out how to ensure we get all the nutrients we need to keep our health on track.

Meet our expert

TJ Waterfall is a registered plant-based sports nutritionist, working with elite vegan athletes including Team GB Olympians. @tj_waterfall

‘Some people still think plantbased diets can’t support improvements in strength and ftness, but it’s not true. It doesn’t mean you’ll miss out on the nutrients you need, you just need to know where to source them. My top tip is to aim for a variety of foods every day, covering each main group: carbohydrates, protein and healthy fats, which can all be found in plants. Consuming more fruit, veg, wholegrains, pulses, nuts and seeds ups your vitamins, minerals and fbre.’ Check out these easy swaps to give yourself the tools to make great food choices.

Myth

You can’t build muscle on a vegan diet

Fact

It’s easy to get plenty of protein and everything else you need for your muscles to repair and grow following exercise from plants. In fact, plantbased diets have been shown to improve recovery from exercise.

SPRING GREENS

contain about 40% more calcium per 100g than semi-skimmed milk

B12Vitamin B12, naturally found mostly in animal products, needs to be taken as a supplement or consumed 2-3 times a day in fortified plant-based milk-alternatives, vegan spreads, yeast extracts and some cereals.

SUPER SEEDS

Oily fish aren’t the only way to get omega-3: flax seeds are rich in it per 100g, and chia and hemp seeds are sources too.

Did you know?

Consuming iron-rich greens like spinach, kale and chard alongside vitamin C-rich foods, such as berries and citrus fruits, boosts the amount of iron absorbed into the body.

Healthy swap

Pulses such as beans, lentils and chickpeas are high in protein and make a great alternative to minced meat in many dishes.

Try chef Derek Sarno’s vegan dishes

You won’t miss the meat with these seasonal, protein-packed, plant-based recipes.

CAULIFLOWER & TOFU

SCRAMBLE WITH QUICK

BAKED BEANS ON TOAST

Serves 4

Takes 25 mins Cost per serve £1.86

½ vegetable stock pot, made up to 125ml

3 tbsp ketchup

1 tsp Dijon mustard

½ lemon, juiced

1 tbsp sriracha (optional)

1 tbsp maple syrup

1 tsp onion granules

½ tsp smoked paprika

2 x 390g tins pinto beans, drained and rinsed

For the scramble

200g caulifower, cut into 2cm forets 396g block firm or extra-firm tofu, broken into 1-2cm chunks

½ tsp turmeric

1 tsp ground cumin

¼ tsp smoked paprika

½ tsp onion granules

1 tbsp Wicked Kitchen garlic & herb favoured nooch seasoning, or nutritional yeast (optional)

2 tsp vegetable oil

250g baby spinach

420g brown sourdough bloomer

1 In a medium saucepan, whisk the stock, ketchup, mustard, lemon juice, sriracha (if using), maple syrup, onion granules and ½ tsp paprika. Bring to a simmer over a medium heat, then stir in the beans.

Turn down the heat to low and cook for 8-10 mins until thickened. Cover and keep warm over a very low heat.

2 Meanwhile, boil the cauliflower florets for 2 mins, then drain. Tip the crumbled tofu into a large mixing bowl, add the cauliflower, sprinkle over the turmeric, cumin, ¼ tsp paprika, onion granules and nooch seasoning or nutritional yeast (if using) and mix thoroughly.

3 Heat the oil in a large frying pan over a medium-high heat, then stir-fry the tofu mixture for 5 mins until lightly browned in places. Season to taste with pepper.

4 Put the spinach in a colander in the sink, pour over a kettle of boiling water and leave for 5 mins to wilt and cool a little. Squeeze out any excess water. Toast the bread and serve topped with the scramble, with beans and spinach on the side. Each serving contains of the reference intake. See page 117. Carbohydrate 68g Protein 34g Fibre 16g High in protein, which supports the maintenance of muscle mass

SMOKY BBQ PORTOBELLO QUESADILLAS

Serves 4

Takes 1 hr

Cost per serve £1.09

2 x 150g packs Portobello mushrooms

4 tsp Wicked Kitchen hot ’n’ spicy BBQ rub

1 tsp vegetable oil

1 medium onion, diced

1 medium sweet potato (about 250g), scrubbed

400g tin cannellini beans, drained and rinsed

3 tbsp smoky BBQ sauce (optional)

8-10 jalapeño slices, finely diced

1 tsp ground cumin

8-pack mini wholemeal tortilla wraps

15g fresh coriander, roughly chopped (optional)

200g pot fresh salsa (optional)

4 tbsp plant-based crème fraîche, such as Oatly Creamy Oat Fraiche, (optional)

1 Preheat the oven to gas 6, 200°C, fan 180°C. Remove the stems from the mushrooms, dice and set aside. Line a baking tray with baking paper, add the mushrooms, gill side up, and sprinkle over 1 tsp BBQ rub. Roast for 15 mins until soft and starting to release their juices. Transfer to a bowl, flipping them over to drain (reserving the juices). Leave to cool, then cut into 1cm strips.

2 Meanwhile, heat the oil in a large frying pan over a medium heat, then fry the onion and mushroom stems for 5 mins, stirring until lightly browned. Transfer to a large mixing bowl and clean out the pan.

3 Pierce the sweet potato all over with a knife, then microwave on high for 5 mins until cooked. Allow to cool slightly, then halve and scoop out the flesh into the bowl with the onion mixture. Add the beans and BBQ sauce, if using, and roughly mash. Stir through the jalapeños, cumin, remaining BBQ rub and the reserved mushroom juices. Season with pepper.

4 Divide the filling between 4 tortilla wraps, and spread it out evenly. Layer over the sliced mushrooms and coriander, if using, then cover with a second tortilla and gently press together. Heat the large frying pan over a medium-high heat, gently slide in a filled quesadilla and dry-fry for 1 min to lightly brown. Flip carefully with a spatula and brown on the other side for 1 min. Transfer to a baking tray

and repeat with the remaining quesadillas.

5 Cover with foil and transfer to the oven for 10 mins until piping hot throughout. Serve with salsa and crème fraîche, if you like.

SEIZE THE SEASONING!

For four generations we have been hand-harvesting our pyramid-shaped flakes, using the same simple, time-honoured techniques. Pinch, crush or crumble, for fantastic flavour at your fingertips.

Spotlight on

The importance of

posture

Is your body starting to hurt since you’ve been working from home more? Follow our expert tips and say goodbye to back and neck pain

How we sit and stand can influence everything from our mental wellbeing to how well we breathe and digest food. Unfortunately, we don’t often prioritise posture – and, as a result, our bodies are suffering.

A recent survey showed that 57% of Brits are sitting more and moving less than at the start of 2020, while one in three reported spending up to 13 hours a day in a seated position*. The result? A sharp rise in postural problems.

‘Recently, I’ve had men coming in with tailbone pain – I normally only see that in pregnant women,’ says osteopath Aylin Wilson (fulcrumwellbeing.co.uk). ‘It’s a result of sitting in poor positions for prolonged periods of time.’

What’s ‘perfect’ posture?

Remember as a child being told to ‘stand up straight!’? Sounds like sensible advice… but keeping your spine ramrod-straight can be just as harmful.

‘According to recent research, poor posture is more about the fact we don’t move enough, rather than a stooped posture being bad for us,’ says Aylin. ‘If you spent the same amount of time sitting upright at your desk, you’d have the same problems as if you’d been stooped over.’ The answer, she says, is to avoid staying in any one position for

ÔRecently, I’ve had men coming in with tailbone pain – I normally only see that in pregnant women

ÔAylin Wilson, osteopath

too long. ‘If you look at children, they don’t sit still. They’re always moving, and that’s what’s healthy for us.’

For optimal posture, NHS guidelines recommend you ‘imagine a string attached to the top of your head, pulling you upwards’. So, if you do find yourself slouching, think about sitting or standing tall, rather than pulling your shoulders back, which can lead to muscle strain.

Mind and body benefits

As well as helping to eliminate aches and pains, a positive posture has other benefits.

‘There are lots of studies into how posture drives our mood,’ says Ulrik Sandstrom of the British Chiropractic Association.

‘Being in an upright, open posture, rather than a slumped position, will actually improve people’s mood. After spinal manipulation, patients report not only feeling more upright but will often say, “I feel so much better in myself too”.’ Aylin

agrees. ‘People engage with you better if your posture is good,’ she says. ‘You’re more likely to feel confident if the person next to you is looking confident.’

Even our stomachs can suffer if we’re hunched for too long, so improving your posture could help alleviate tummy troubles such as bloating and constipation.

‘A hunched posture brings your neck into hyperextension at the base of the skull, where the vagus nerve (which is important for digestion) stems from,’ says Aylin. ‘It gets caught in this cycle of not being able to fire up properly.’

ÔWe’ve seen more postural and neck issues among home workers

ÔUlrik Sandstrom, British Chiropractic Association

Work it out

As many of us who switched to home working during the pandemic will know, an unsuitable work setup can cause problems. ‘We’ve seen more postural and neck issues among home workers,’ says Ulrik. If your day is spent bent over a laptop, ask your employer if they can provide a Bluetooth keyboard so that your keyboard and screen are at different levels. ‘If your hands are on your keyboard, your forearms should be parallel with your desk, with the top of your screen at eye level,’ Ulrik explains.

Posture pitfalls

Many day-to-day habits can send our posture off-kilter but they’re all avoidable. Carrying a heavy bag on one side can unbalance our

5 steps towards avoiding aches and pains

1 Follow the 30/30 rule

‘Changing your position little and often is key, so get out of your chair for 30 seconds every 30 minutes and move about,’ suggests Ulrik. ‘Set an alarm to remind you to move.’

2 Try a Pilates class

‘Pilates is a great all-rounder because it focuses on flexibility and also strength, but in a safe way,’ says Aylin. ‘It’s the best exercise for lower back rehab.’

3 Walk with purpose

bodies, so opt for a backpack, which distributes weight more evenly. Wearing heels is also a trigger. ‘They change your body’s centre of gravity and create a smaller surface area to walk on, shortening and tightening the calves and affecting the arch of your foot,’ explains Aylin. Ulrik recommends giving your feet a regular break from heels. ‘Going barefoot or wearing trainers can help with aches and pains.’

Beware of quick fixes

Posture-correcting products, such as special support vests, may not be the answer either. ‘They tend to make the situation worse,’ says Aylin. ‘If something’s holding your back, your muscles think, “I don’t need to be strong anymore”. Then when you remove the support, things are worse.’ Pilates and resistance training are a more trusted solution. ‘Core and spinal strength are so important,’ says Ulrik. ‘The stronger the muscles that hold us upright are, the better they’ll deal with the load we’re putting on them.’

‘Go for a 20 to 30-minute walk at lunchtime,’ advises Ulrik. ‘Walking is an amazing form of exercise and you’ll be activating muscles and building strength while keeping mobility going. I tell my patients: Walk as if you’re going somewhere and running slightly late! The more dynamically you walk, the better.’

4 Roll with it

‘Grab a tennis ball and roll it around your shoulders and neck to give yourself a massage,’ recommends Aylin. ‘Keep the ball on your desk as a reminder. You can also roll it under your feet with your shoes off for a few minutes for foot mobility, which in turn is beneficial for posture.’

5 Squeezy does it

‘With your shoulders relaxed and low, imagine you’ve got a tennis ball between your shoulder blades and try to squeeze it,’ says Ulrik. ‘Squeeze, holding for 10 seconds, then repeat five to 10 times. This exercise activates all the muscles that keep you upright.’

Feeling strung out?

If money worries are affecting your mental health and making you feel anxious, you’re not alone – help is at hand

Sleepless nights, loss of appetite, feeling lonely and isolated – the effects of money worries can cast a dark shadow over our lives. Worse still: if we’re struggling financially we feel more anxious, and when we’re anxious, we’re less likely to make sound financial decisions. It’s a vicious circle that can be hard to break.

Unsurprisingly, the pandemic has triggered a surge in money-related worry.

According to the debt charity Step Change, 10.1 million Britons are now showing signs

of financial difficulty, with 2.4 million experiencing problem debt.

‘Recently we’ve had more people in distress asking for help,’ says Maya Prentis, founder of the financial education platform Fempire Finance (@fempirefinance). ‘It’s been an anxious time and I think the pandemic has exacerbated the wealth gap.’

A problem shared Money problems and mental health issues often go hand in hand. ‘Poor mental health can make managing money harder, while worrying about money

‘

services. Many can help with money problems.’

Help is at hand

‘ If we’re struggling financially, we feel more anxious, and when we’re anxious, we’re less likely to make sound financial decisions. It’s a vicious circle that can be hard to break 10.1 million

Britons are now showing signs of financial difficulty

can negatively affect your mental health,’ explains Paul Spencer, policy and campaigns manager for the charity Mind. The fact that so many of us feel uncomfortable talking about our money worries doesn’t help.

Nicholas Agwuncha, co-founder of Money Medics (@moneymedics), says, ‘Bottling up the shame connected with financial problems will only make your mental health issues worse. But if you open up, people start checking in more and that can go a long way.’

Paul agrees that sharing your financial concerns is a vital first step. ‘The most important thing is to talk to someone,’ he says. ‘A trusted family member or friend may be able to offer a listening ear, while our network of local Minds (visit mind.org.uk/money) provides a range of quality mental health

If you feel unable to deal with your money worries yourself, charities such as Money Advice Service (moneyadviceservice. org.uk/en) offer free support, while Step Change (stepchange. org) can help you apply for Breathing Space, a new Government initiative that allows you up to 60 days of respite from debt-related interest, fees and court action. Finally, find out if you’re entitled to any benefits that could help plug those financial gaps. ‘Turn2Us (turn2us.org.uk), a financial support charity, has a benefits calculator and advice on grants,’ says Nicholas. ‘Help is out there and it’s accessible to everyone.’

Taking control

There are simple steps you can take to refine your day-to-day finances. ‘The most important thing is to review your income and track your expenses,’ says Nicholas. ‘Make adjustments, rather than cuts that could come at the expense of your mental health.’

Maya adds, ‘A lot of people see budgeting as a negative thing, but it’s a way of allowing me the freedom to spend my money on what I want.’

For tips on how to budget, visit tescobank.com/guides/ budgeting – and why not download the Tesco Banking mobile app? It can help you keep track of your spending.

Another way of staying on top of outgoings is setting aside 10 minutes to make a weekly meal plan. Planning ahead will steer you away from expensive takeaways and save you money. For inspiration, take a look at Tesco’s 5 for £25 weekday recipe ideas (visit tes.co/5under25, plus there are new ideas every week on Instagram @tescofood) – while during the school holidays, use tes.co/5under15 to sort kids’ meals and help to reduce spending and your stress levels.

‘I felt very out of control’

Clare Seal, 31, a mum of two from Bath, explains how she got her life back after being swamped by debt

‘At the start of 2019, I was £27,000 in debt. It was the culmination of 10 years of not having a very good relationship with money. I’d had my first son at 25 and my husband Phil and I weren’t earning much – £17.5k and £16k respectively. All the

accountable, I started my Instagram account @myfrugalyear, to document my financial journey.

‘I created a workable budget –it was quite simple, but absolutely everything was on there. People sometimes make the mistake of

‘

One day, my bank manager called and asked when I could pay off my unarranged overdraft. I heard myself say, “There’s just no money left.” After that, I knew something had to change

things you need for a new baby come at a cost, plus we’d been left with a substantial debt from our wedding. As a result, I was feeling very anxious – money was the last thing I thought about at night and everything felt very out of control.

‘After my maternity leave I got a full-time job at an interiors company, but our childcare was costing more than our rent. One day, my bank manager called and asked when I could pay off my unarranged overdraft. I heard myself say, “There’s just no money left.” After that I knew something had to change, so as a way of holding myself

‘

skirting over the little costs, but they really add up. We cut back on non-essentials, especially eating out and takeaways, and I started to meal-plan. When my eldest son started school our childcare costs were significantly reduced, giving us an opportunity to put more money towards paying off our debt.

‘It was a slow process, but I remember waking up one day and feeling so much better mentally. In March this year I finally celebrated paying off the debt in full, but what I’ve gained has been so much more valuable than just that one moment. It’s taken away a very big thing to worry about.’

Saved by Super glue

Yes

second chance

Show and tell

My healthy haul

Dr Ranj Singh

The GP, TV presenter and author invites us to take a peek into his shopping basket

Ô

I’ve got a sweet tooth, so I buy little packs of fresh blueberries, raspberries and grapes, freeze them and then eat them as a snack. They’re like healthy little sweets and so refreshing in the summer!

I pop handy small packs of sugarsnap peas or broccoli into a microwaveable dish with a dash of soy sauce and some spices, shake, then cook for 2-4 minutes. Lovely!

Eggs are always on my shopping list, as they’re high in protein and rich in vitamins D and B12. I crack a few into a bowl, whisk with milk and seasoning, then microwave to make quick scrambled eggs.

I love cinnamon, so after exercise I’ll blitz a banana with semiskimmed milk, ice and cinnamon for a protein-rich smoothie. It tastes great, like a healthy milkshake.

Although I didn’t like porridge as a kid, I now love it. If you add a little milk and honey to plain oats, it tastes like a liquid flapjack.

Smoked salmon contains omega-3 fats and since it has a strong taste, you don’t need lots. I have it with scrambled egg and Tabasco for breakfast.

I love tea – being Indian, it’s part of our culture – and fruit teas don’t contain caffeine, meaning I can drink them later in the day.

How to Grow Up and Feel Amazing by Dr Ranj Singh is out now

INTERVIEW LEO ROBERTS PHOTOGRAPHY GARETH MORGANS FOOD STYLING ELLA TARN PROP STYLING AGATHE GITS The

HYDRO COMFORT

COMFORTABLY SHAVES 7 DAYS STUBBLE

Let us take your bags!

Those plastic wrappers you can’t recycle at home are now being taken by Tesco and given a new life

Tesco is thrilled to announce the soft plastic wrappers that usually find their way into our bins (because they’re not accepted by council recycling schemes) can now be recycled at facilities found in larger Tesco stores. When it comes to reducing our plastic waste and saving the planet, every little really does help. So the next time you’re about to throw away your empty salad bags and crisp packets, those clear wrappers found around cucumbers, or soft plastic bread bags, save them and take them with you the next time you go shopping. Tesco will sort and wash them, before they get turned into new packaging. By working together, we really can make a difference.

Going the extra mile

While plastic plays a part in both protecting products and reducing food waste, Tesco believes it should never find its way into the environment. Which is where the ‘4 Rs’ strategy comes in: Remove where

Don’t forget to take your soft plastic recycling – salad bags, crisp packets, cucumber wrappers and soft plastic bread bags – with you the next time you go shopping

possible; Reduce where they can; Reuse more; then Recycle what’s left.

That’s why Tesco’s pledge to reduce plastic waste doesn’t stop at offering recycling. Between 2019 and 2020, it removed a whopping one billion pieces of plastic from packaging in its stores, getting rid of shrink wrap from products such as tinned multipacks, secondary lids from yogurts and wraps from its greetings cards. And this year the bar has been set even higher – to remove a further 500 million pieces of plastic by 2022. The UK has made huge strides in reducing its plastic consumption, but too much is still being used every year. Tesco is grabbing every opportunity to recycle where it can, and you can too. Help protect the planet.

Water Hyacinth Small Storage Basket, £5

Grey Felt Checked Medium Basket, £6

Grey Felt Checked Large Basket, £12 Tidy

Storage goals

Essential stationery

Desk of dreams

Make sure you’re on top of everything, from work schedules to social events, with our selection of amazing stationery

Get organised

An organised desk makes for an organised mind, so arm yourself with all the stationery saviours, from pinboards to highlighter pens, and keep ahead of the game.

1 Frameless Corkboard 40 x 40cm, £5

2 A4 Ring Binder, £1

3 A4 Subject Dividers 10-part, 75p

4 Punch Pocket Document Wallet 5-pack, £2.50

5 Sticky Note Cube 76 x 76mm 350 Sheets, £1

6 Study Cards 75-pack, £1.75

Tea & to-do lists

To-do lists are far less hard to tackle when you have a good cup of tea on hand to help you focus. And a good pen… And a good notepad…

1 A5 Wiro Notebook 160 pages - Assorted Colours, £1.50

2 Black Soft Cover Large Notebook 192 pages, £7

3 Black Grip Retractable Ball Pens 10-pack, £1.25

4 Liquid Ink Rollerball Pens 3-pack - Assorted Colours, £2

5 Pastel Rectangular Highlighters 4-pack, £1

File like a boss

Whether it’s filing away bills, writing your shopping list on a whiteboard, or stocking up on your paper supply, Tesco has all the kit you need to organise your life.

Box of delights

For those times when you want to tidy away the likes of drawing pins and elastic bands, these boxes are absolutely ideal. Plus, they’re stackable, so the ceiling’s the limit!

Stackable Clips, Pins and Bands – Assorted Colours, £3.50 each

New season

Stroll into autumn

Simplify your wardrobe and opt for versatile neutral shades, making getting dressed much easier this season

The last thing you want to think about when you get back into a routine after the summer is what to wear every morning. Luckily, F&F at Tesco has a selection of neutral staples, which are perfect for creating a no-fuss wardrobe that you can mix and match with ease.

Fashion stylist and editor Harriet Davey says, ‘Taking the stress out of getting dressed, these white trainers are versatile and can be worn with any look. As comfortable as they are stylish, they’re part of the new easy capsule of brilliant basics.’ And Harriet believes a knit vest (right) is handy to have, saying, ‘It’s become a staple across all seasons. Vests are best worn over a T-shirt or shirt and are perfect for autumn layering.’ Happy shopping!

1 Rib beanie, £6; 2 Poplin shirt, £18; 3 Relaxed Crombie, £26;

4 Sleeveless tank, £12; 5 Scarf, £8;

6 Tapered trousers, £18;

7 Crossbody bag, £15; 8 White platform lace up, £15 All items are available in store only

Which may be caused by:

Shower gels & soaps

Tight clothing

Sanitary products

Shop this

From skincare to makeup, make sure you’re ready for everything a change of season has to throw at you

EYES ON THE PRIZE Changeable weather may bring with it a few problems but you can make sure your eye makeup stays put with Maybelline New York Master Ink Matte Waterproof Eyeliner 12g, £6 (£5/10g), and Maybelline New York Lash Sensational Waterproof Mascara 9.5ml, £10 (£10.50/10ml)

VITAMIN BOOST

If there’s one ingredient that will boost your skin, it’s vitamin C, so try

Skin Saints Boosting

Daily Moisturiser SPF 15 75ml, £4 (£5.34/100ml).

TIME FOR A DETOX

Treat yourself to a Yes To Tomatoes Charcoal Mud Mask 10ml, £2. Fab for combination skin, it draws out impurities and leaves you with clear, glowing skin.

NEW SHADES

PROTECT YOUR SKIN Ward of dryness and bacteria with Simple Kind Defence Light Moisturiser +Anti-bac 125ml, £6 (£4.80/100ml)

WHAT A CHEEK

Give your cheeks some colour this autumn with Maybelline New York Cheek Heat Sheer Gel-Cream Blush 10ml, £9 (£45/50ml). This liquid formula will keep that lovely luminous look all day long.

LIP SERVICE

Cooler weather can cause havoc with our lips. Make sure they don’t go dry, by using Maybelline New York Baby Lips Winter Delight in Cherry Me, £4. Enriched with shea butter and vitamin E, it also has a beautiful subtle pink tint.

Make your skin glow this autumn with Max Factor X Facefinity All Day Flawless 3 in1 Primer Concealer Foundation 30ml, £14 (£4.70/10ml), which now comes in six new shades.

DEEP CLEANSE

Nivea MagicBAR

Radiance Rose Extract & Vitamin E Facial Cleansing Bar 75g, £6 (£8/100g), helps protect against the elements and removes makeup. Plus, as it’s a bar, it will last for ages!

LIFE ADMIN

Get your home (and mind) in order with our savvy tips and advice

How to organise...

…your kitchen cupboards

Say goodbye to cluttered cupboards, tubs with lids that don’t fit and worktop space issues. Turn over for our genius tips that will keep your kitchen so organised, you won’t want to leave it…

JAR STARS

Storing staples like pasta, rice, flour, lentils, couscous, sugar, nuts and seeds in clear jars such as Tesco’s Square Storage Jar with Bamboo Lid 650ml, £4 (previous page), helps you keep track of how much is left – as well as turning chaotic cupboards into Insta-worthy displays.

PRETTY PENNE

If your cupboard is full of halfempty bags of pasta, try putting different shapes with similar cooking times in one jar. The large Clip Glass Storage, £2 (previous page), is ideal for this and will make mealtimes more interesting too.

BASKET BEAUTY

To cut down on mess, organise cupboard-friendly veg like squash, onions and garlic in baskets lined with baking paper. Try the Curver My Style Small Grey Basket, £3.50 (previous page), and remember to keep your potatoes and onions separate, as the moisture and gases they release mean they spoil more quickly when kept together. These baskets are also handy for storing clean tea towels and washing-up cloths.

SPICE THINGS UP

Don’t wait until you’re halfway through cooking to realise your dried coriander is older than your great gran. Keep herbs and spices fresh and flavourful by sorting through them regularly and replacing any that are out of date. You’ll thank yourself next time you’re making a chilli.

RISE AND SHINE

Maximise under-shelf storage and cut out the early-morning mug-search trauma with Wire Hanging Shelf Mug Storage, £3 (above right), which will show off your favourite cups. Decant coffee and teabags into canisters

‘

Skip the morning mug-search trauma with this neat Wire Hanging Shelf Mug Storage, £3

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such as the Canister Tea, £2, and Canister Coffee, £2 (above right). Store these near the kettle for a convenient hot beverage station. Sugar optional!

TACKLE THOSE TUBS

Do you have a cupboard full of plastic containers with lids that don’t fit? You’re not alone! Our top tip for organising storage boxes is to use containers from the same brand, such as Tesco’s Medium Plastic Tubs & Lids 8-Pack, £3 (previous page) – the boxes stack neatly and lids are interchangeable. There are also fab Storage Jars with Copper Lids and Push Top Storage with White Lids, starting from £3.

GET HOOKED

If you’re looking for somewhere to hang tea towels, oven gloves and aprons, try Tesco’s handy Over Door Hooks Chrome, £3, on cupboards. They’ll help keep things neat and easy to reach.

HOME HACKS

THREE

THINGS…

you didn’t know you could do with foil

Clean the barbecue

Grill bars can get caked in grime after a good feast, but it’s so easy to clean them with tin foil. Take a piece, scrunch it up and rub it over the bars. The dirt will come away easily.

Iron clothes faster

Tin foil reflects heat, so will help the iron get rid of stubborn creases. Pop a clean layer of foil under your clothes, then iron as usual.

Sharpen scissors

Never struggle with blunt scissors again with this easy hack. Fold a piece of foil into a layered square, then cut through with the scissors – seven or eight cuts should do the trick.

of the best

My life mantra

by Anna Mathur, author of KnowYourWorth

Anna is a psychotherapist whose passion is to help people learn about themselves and find more enjoyment in life.

PODCASTS

Flipping “I’ve got to” to “I get to” is something I live by. It turns the drudgery, the mundane and the monotonous into moments to celebrate. “I’ve got to do a food shop” becomes “I get to do a food shop”. There is so much in doing the food shop that is an absolute privilege – to be able to choose food, to pay for food and to feed a family I love. I go from feeling the weight of my to-do list to seeing the joy and gratitude within it

F ‘ t

“I’ve got to”

“Igetto”

…to help you get more organised

CLUTTERBUG

Do you live in a constant state of mess? You need to listen to this immediately. Cas Aarssen is a self-proclaimed ‘recovering super slob turned organising expert’. She’ll give you all the tips and tricks you need to get back on track.

THE DECLUTTER HUB

Now you’ve decluttered your home, how should you organise it? This is where professional organisers Lesley Spellman and Ingrid Jansen come in, with their brilliant ideas for how to sort everything under the sun, from herbs and spices to your phone.

THE MINIMALISTS PODCAST

Joshua Fields Millburn and Ryan

Nicodemus give great advice on how to tidy your mind and your life. Forget to-do lists, it’s all about ‘today-lists’ and ‘someday lists’. Sounds good to us!

?Life questions…

Write a to-do list Talk to someone Delegate, delegate, delegate Learn to say ‘no’

Keep active

Have you hit ‘new normal’ burnout?

With life now busier than we can remember, it’s no wonder we’re finding the postpandemic ‘new normal’ exhausting. Here are a few ways you can release the pressure.

There’s no doubt life has got busier since restrictions were lifted. We’re all feeling it. The ‘new normal’ has seen our social calendars fill up to bursting point as we reconnect with friends and family, many of us splitting our time (and head space) between working from home and the office. Plus, for those with children, there’s all the efort required to keep up with their activities too. It’s hardly surprising a lot of us are feeling utterly drained!

The mental load (the jobs you hold in your head – from remembering birthdays and phone calls to ensuring the fridge is stocked) causes many of us to feel overstretched. For some, this causes anxiety and stress, while for others it’s sleep deprivation and memory gaps. It’s thought that the stress of the mental load is stopping some mothers from going for job promotions, thus contributing to the widening pay gap.

But fear not! There are ways we can ease this pressure and help reduce the chance of burnout. Here are some starting points.

5 WAYS TO AVOIDI MENTAL BURNOUTI

TALK TO SOMEONE

It’s the feeling of being ultimately responsible for everything that puts the pressure on, so talking about what is overwhelming you with someone and coming up with a plan can really help.

WRITE A TO-DO LIST

As well as helping you to remember, it means you can visualise how much you have going on, and prioritise. A list also dampens anxiety and gives you some structure – plus there’s the joy of ticking things off!

DELEGATE, DELEGATE, DELEGATE

The organisational chores don’t always have to land on your shoulders. Your sister could buy your mum’s joint birthday present; your friend could arrange the monthly night out. They might not do it in exactly the same way, but that’s OK!

LEARN TO SAY ‘NO’

Booking yourself out with social events can deplete your energy. Look back to pre-pandemic times and consider whether you were doing too much then. Now’s the chance to do things a little differently and politely say no.

KEEP ACTIVE

It’s scientifically proven that exercise boosts mental health, and in turn this will enable you to deal with the load better. So make an effort to get moving!

cold water therapy

Our team gives the latest wellbeing trends a go, so you don’t have to. This issue, senior lifestyle writer Rebecca Morten takes the plunge.

WHAT IS IT?

Cold water therapy is one of the hottest (coolest?) trends for 2021, with the likes of Joe Wicks and TV presenter and health expert Dr Michael Mosley taking the plunge. It’s simply immersing the body in cold water for 2-4 minutes.

WHY DO IT?

It claims to give you more energy, better sleep, improved focus, reduced stress levels, a strengthened immune system and a more creative mind.

BUT HOW?

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A recent Dutch study found that people who regularly had cold showers took 29% fewer sick days than those who didn’t

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WHAT’S IT LIKE?

‘

Learn to delegate: others might not do it in exactly the same way, but that’s OK

‘

The shock of the cold causes a range of reactions, such as surface veins and arteries constricting, which improves circulation. Endorphins are released to help you cope with the pain, and white blood cells are generated in your body as a reaction to the change in temperature.

Rebecca says: ‘I admit, I wasn’t relishing the prospect of cold water therapy. But I’d heard so many good things, I needed to give it a try. My cold water of choice was the shower (easy to dip in and out of). I had my hot shower as usual, then turned down the temperature as cool as I could bear. When I was used to that, I took a deep breath and turned it to cold. It’s definitely a shock to the system and it doesn’t necessarily get easier. But the sensation afterwards is amazing – a real rush that makes you feel on top of the world. And it stays with you for a few hours.’

DID IT WORK?

‘I can’t believe I’m saying this, but it works for me. I’m still doing it.’

Harissa & orange chicken thighs with spiced rice p23

Salt & vinegar crushed potatoes p12

Your recipes

GET COOKING

p54

* This recipe uses satay sauce, which can sometimes contain fish sauce and gluten. It also uses egg noodles, which can sometimes contain wheat. Please check the label first.

SNACKS, SIDES, STARTERS & SAUCES

Bagels 48

Butternut squash, tomato & rosemary sauce 68

Hasselback beetroot with herby green dressing 11

Melted leeks with spinach, basil & ricotta 68

Pear, streaky bacon & goat’s cheese salad 9

Salt & vinegar crushed potatoes 12

Sweet balsamic onions with melted Cheddar & herbs on toast 10

MEAT & FISH

Fish finger katsu curry 75

Fish finger tacos 80

Harissa & orange chicken thighs with spiced rice 23

Meatball chilli con carne 75

Pork & fennel meatballs 32

Spicy meatball subs 32

Spicy prawn pasta 71

Sue’s ‘dive in’ crispy pork noodles 29

VEGETARIAN & VEGAN

Cauliflower & tofu scramble with quick baked beans on toast 87

Charred sweetcorn, pepper & halloumi wraps 72

Fajita-stuffed peppers 72

Hasselback aubergine parmigiana 22

Honeycomb pasta with melted leeks & butternut squash sauce 69

Mushroom satay noodles* 76

Naan pizzas 118

Satisfying veggie bake 83

Smoky BBQ Portobello quesadillas 88

Smoky mushroom & spinach tacos 76

Turkish eggs 25

SWEET TREATS & DRINKS

Blackberry & lime self-saucing pudding 13

Carrot cake muffins 78

Honey-roasted stone fruit 26

Pear & blackberry stacks 54

Vanilla custard 54

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

Vegetarian (free from meat and fish)

Vegan (free from animal-derived products)

Dairy free (free from milk-derived products)

Gluten free

Can be frozen for up to 3 months. Wrap appropriately. Defrost and heat thoroughly before eating. Never refreeze food that has already been frozen.

Ingredients used are from Tesco’s core range, unless otherwise stated. We use medium freerange 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.

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.

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

Alcohol For more information about responsible drinking, visit

Pear & blackberry stacks

Finest moments

Fakeaway favourite

Naan pizzas

Makes 4 Takes 25 mins

Cost per serve £1.51

Preheat the oven to gas 7, 220°C, fan 200°C. Heat 1 tbsp olive oil in a large frying pan over a medium heat. Fry 100g sliced Tesco Finest cavolo nero for 4-5 mins until just wilted; set aside. Toss 200g diced paneer with 1 tbsp mild tandoori curry powder to coat, then fry for 2 mins each side until just browned; remove from the heat.

Arrange 4 garlic & coriander naans on 2 large baking sheets and spread each with 50g Tesco Finest tomato and chilli pasta sauce

Divide the cavolo nero, 100g grated Tesco Finest extra mature Cheddar, 100g sliced red onion and the paneer between them. Bake for 8-10 mins until golden and the Cheddar has melted.

Tesco Finest Cavolo Nero Kale

Tesco Finest Tomato and Chilli Pasta Sauce

Tesco Finest Extra Mature English Cheddar

THAT BIT OF ENERGY THAT BIT longer

TO KEEP YOU GOING