Sweet pumpkin pancakes with blackberries p45
Monday isn’t many people’s favourite day but that might change this month: get set for a spooktacular Halloween on Monday 31 October! We’ve packed this issue with monstrously good ideas for cost-saving costumes and decorations, p87, plus gruesomely great recipes, while little tricks turn everyday food into Halloween treats. Keep spirits up (excuse the pun!) with a proper curry midweek, made for a snip of the price of a takeaway, p48. There’s also a genius idea for a comforting peach pudding using fruit out of a tin. Now, when was the last time you cleared out your freezer? Our guide, p56, will help you make the most of the space, saving time, food waste and money – and set you up for Christmas. Win-win!
Rose-Smith, CONTENT DIRECTOR (PRINT)
...MONSTER TREATS
‘Every Halloween party needs treats as well as tricks. These colourful cupcakes will keep things spooky but sweet.’ Halloween Cupcake Platter 9-pack, £5 (56p each)
This
JAMIE ROBINSON
Tesco executive chef, product development
Foodie favourites gain Jamie’s attention as autumn brings longer, cooler nights. See what he’s eating, p8.
DEREK SARNO
Tesco’s director of plant-based innovation
Oktoberfest is coming, and Derek’s plantbased hot dogs are just the thing to pair with your beer, p66.
JAMIE OLIVER
Good food ambassador for Tesco
From quick prep to one-pan cooking, Jamie will help you save time, effort and money, p68.
MAUNIKA GOWARDHAN
Chef and food writer
Maunika, who grew up in Mumbai, shares her recipes for curries that are surprisingly quick to cook, p48.
PHOEBE RUIA
Tesco development chef
For Phoebe, Diwali is a time to enjoy food with her family. Find two of her favourite recipes on p60.
LAURA CLARK
Dietitian and women’s health specialist
Struggling with the menopause? Find out how nutrition may help ease some of your symptoms, p76.
97 Your recipes
All the dishes in this issue
15 Cook once, eat twice
Two very different dinners from just one cook-up session
18 5 for under £25
A handful of filling family meals created from a single shop
24 No-fuss fish
Take the bait and get more fish into your weekly routine
38 Tin-can cooking
Humble storecupboard tins are used to create two fab recipes
48 Speedy dinners
Authentic curries that can be ready in around 30 minutes
68 Jamie Oliver
Combining seasonal ingredients with storecupboard favourites
33 Weekend wonders
Our affordable autumnal dishes will brighten up dark nights
41 October harvest
Original ideas using familiar fruit and veg in season now
65 Sweet treats
A simple 5-ingredient cookie that is just enough to satisfy
98 Finest moments
Salted caramel for breakfast? It’s the best thing on porridge
51 Pick of the bunch
Want a wine to pair with your curry? Try one of these bottles
46 Too good to waste: Rice
You need never be afraid of it…
56 Freezer tips
Make your freezer your best friend and get set for Christmas
60 Your traditions: Diwali
Celebrate the festival of lights with these authentic recipes
66 Chef Derek Sarno
These bangin’ plant-based hot dogs are ideal for Oktoberfest
75 If you make one change
Switch out your smoothie and eat more whole fruits
76 In the know: Nutrition for menopause
How diet may alleviate symptoms caused by hormone shifts
80 Spotlight on: Energy levels
Tips to ditch the winter blues and fight the urge to hibernate
27 Frightening fare
Halloween is on a Monday; make it a monster start to the week
87 Costumes & crafting
All the gruesome gear you need for a creepy Halloween
92 Shop this: Halloween tricks and treats
Affordable little accessories that will make a huge difference
83 Charity bonus
Tesco’s Community Grants Programme hits a milestone HOME
85 Easy living
Cosy up to autumn with these affordable buys for chilly nights
95 Your finances
Simple ways you (yes, you!) can make extra cash for Christmas
8 Best buys
63 Over to you
Join the conversation – and you could win a £50 giftcard
EDITORIAL Content director (print) Lauren Rose-Smith
Deputy editor Jo Wooderson Senior food editor
Elli Donajgrodzki Deputy food editor Bryony Bowie
Chief sub editor Art Young Deputy chief sub editor
Jenny Wackett Senior sub editor Tessa Jones Writer
Jess Herbert Editorial assistant Jack Pepper
ART Art director Nina Brennan Senior art editor
Alex Whitfield Acting senior art editor Tom Shone Art
editor Sarah Prescott Designer Aasawari Bapat Kale
Junior designer Joseph Christopher
CREATIVE SOLUTIONS Senior commercial content
editor Victoria Boland Creative solutions art director
Melanie Robinson-White
CONTENT AND PUBLISHING Food director
Jenny McIvor Group managing editor Kate Best
Account director Hannah McDonald Senior account manager Lucy May Account executive Leslie Nya
PRODUCTION Production director Vanessa Salter
Production manager Deborah Homden
Scarily brilliant Halloween eats, plus other buys to discover
52 Kitchen update Hardworking kit for cooking that curry and lots more dishes
54 Turkey & trimmings
Beat the rush: have this frozen big-day meal ready and waiting! ONLINE
59 Christmas planning
Sort your festive food with Tesco’s online ordering service
CEDAR COMMUNICATIONS CEO Clare Broadbent
Global transformation and development director
Christina da Silva Group business director
Kate McLeod Group content director Rachael Ashley
Group creative director Aileen O’Donnell Financial director Jane Moffett
WITH THANKS TO Nina Christopher, Isabelle Jakes, Rachel Linstead, Marion Lyons, Nicky Rampley-Clarke
TESCO Head of content Daniel Porter Content manager Cintia Welch Content assistants Trudi Smith, Lulu Turner
ADVERTISING SALES dunnhumby Ltd Senior campaign manager Kaajal Nath Campaign management
associate Haris Khan Advertising sales manager
Tom Glenister
For all advertising enquiries, contact tom.glenister@dunnhumby.com
Dame Deborah James, aka Bowelbabe, tragically lost her fight against bowel cancer in June. As part of their partnership, Tesco has updated the packaging on all of its Luxury Soft toilet paper to include crucial symptoms of bowel cancer to look out for. Find the packs online now and in store from 17 October.
Best buys
Head into store for affordable new products, essential offers and delicious ways to cosy up this autumn
We ask Jamie Robinson, Tesco’s executive chef, product development, for his ideas on autumn eating.
‘The layers are starting to go on and if, like me, you are already craving comfort food, just head into store for lots of new ideas and offers. This lasagne (opposite) feeds four and will definitely warm up a chilly evening. But I’m not quite done with summer yet: I keep a bag of mixed berries in the freezer so I can cheaply rustle up a fruity dish that adds colour to any occasion – and a smile to every face.’
Perfectly Imperfect Frozen Mixed Berries 1kg , £2.99, are cheaper than fresh and super-versatile. Keep a bag in your freezer to add to breakfasts and puds.
a speedy compote
Escape rainy-day blues by taking the family on a taste trip to Italy. Tesco Finest The Ultimate Lasagne 700g, £7.75 (£1.11/100g), followed by Tesco Finest Tiramisu 400g, £4 (£1/100g), will set the scene beautifully.
Make an affordable vegan tart for tea
1
Ready Rolled Reduced Fat Puff Pastry 375g, £1.25 (33p/100g)
2
Clubcard members get lots of special deals in store – and here’s another, just in time for half-term. Simply buy anything in The Café and your child can enjoy a free freshly cooked main meal deal or breakfast, or Pick ’n’ mix lunch. The offer runs from 17 to 28 October; terms and conditions apply.
Terms and conditions One free kids’ hot meal deal or kids’ breakfast for dine in or Kids Pick ’n’ Mix per item purchased by an adult in The Café. Clubcard/app required. Offer runs 17-28 October 2022, weekdays only. Offer is subject to availability and kids’ meals may vary in cafés. Kids Pick ’n’ Mix may be the only option available in some cafés; this consists of one sandwich, one drink, one fruit item and a choice of two snacks. Kids’ hot meal deal and breakfast options are for dine in only. The Café has the right to withdraw or amend the offer. Offer varies by region.
Hearty Food Co. Tomato & Herb Pasta Sauce 440g, 39p (9p/100g)
3
Cauliflower Florets 240g, £1.50 (63p/100g)
4
Plant Chef Coconut Oil Alternative to Grated Mozzarella 200g, £2.50 (£1.25/100g)
Give in to afternoon snack cravings with these light but flavour-packed rice cakes. Eat on their own, or top with soft cheese or your favourite spreads.
Rice & Corn Cakes
4 x 25g, £1.25 (£1 25/100g) (£1.25/100g)
Cocktail sticks at the ready! Dish up this platter at your Halloween party.
1 Mediterranean Platter 230g, £2.65 (£1.15/100g) 2 Plant Chef 6 Mini Savoury Pies 300g, £2.40 (80p/100g) 3 Feta Stuffed Peppers 145g, £2.65 (£1.83/100g)
4 70 Pork Cocktail Sausages 595g, £3.45 (58p/100g)
Get a monstrous bowl of these ready on your doorstep for all the trick-or-treaters!
Ceramic pumpkin bowl orange, £8; Toffee 175g, 85p (49p/100g); Crunchy Caramel Bars 5 x 25g, 89p (71p/100g); Cosmic Whip Bars 5 x 42g, 89p (42p/100g)
O N R E R Blitz, mix with melted chocolate, shape into nests; leave to set. Halfterm treat: done. Malt Wheats 750g, 86p (11p/100g)
Colder evenings call for warming, comforting puds –and this one’s a winner! Apple Crumble 500g, £3 (60p/100g)
Now lighter than ever, this ReducedFat Custard 400g, 65p (16p/100g), is just right over your favourite desserts.
These Pumpkins, from 65p, are perfect for carving – and so much more. Roast the scooped-out flesh to add to curries, or mash for a cottage pie, then toast the seeds to sprinkle over salads.
Tesco Health A-Z
Multivitamins & Minerals
Dinner for four is sorted, without breaking the bank, with Eastman’s Cheese & Onion Quiche 400g, £1.79 (45p/100g). Serve with a side salad for a fuss-free meal.
60 tablets, £6 (10p each), have been formulated to support a vegan diet and contain 24 essential ingredients. These include key nutrients that can be difficult to get in sufficient quantities from a plantbased diet, such as vitamins B6 and B12 to help reduce tiredness, vitamin D to support bones, zinc to help with the normal function of the immune system, and iodine to support cognitive activities.
At Filippo Berio good simply isn’t good enough. Every year, our tasters sample over 6,000 oils from all over the Mediterranean, yet only the very best 6% make it into our bottles.
Only if it meets the exceptionally high standards of our founder, Filippo Berio, is it worthy of bearing his name.
His signature. Our promise.
Turn today’s sausage traybake into tomorrow’s panzanella with these clever double-duty recipes
The restof
Serves 4
Takes 1 hr 20 mins
Cost per serve £1.26
500g pack parsnips, scrubbed and cut into 2.5cm chunks
1 butternut squash (about 820g), scrubbed and cut into 2.5cm chunks
2 baking potatoes, scrubbed and cut into 2.5cm chunks
2 large carrots, scrubbed and cut into 2.5cm chunks
3 tbsp olive oil
6g fresh sage leaves, chopped
½ garlic bulb
1 large red onion, separated into petals
1 lemon, juiced
8-pack Cumberland pork sausages
2½ tbsp clear honey
3½ tsp wholegrain mustard
100g 0% fat Greek yogurt
5g fresh parsley leaves, chopped
20g blanched hazelnuts, toasted and roughly chopped (optional)
1 Preheat the oven to gas 6, 200°C, fan 180°C. Toss the chopped veg with 2½ tbsp oil and the sage in a roasting tin; season. Tuck in the halved garlic bulb and roast for 20 mins.
2 Turn the veg, then add the onion and half the lemon juice. Arrange the sausages on top, drizzle with the remaining oil and roast for 25 mins.
3 Turn the veg again, making sure the sausages are on top. Mix together the honey and mustard, pour over everything in the tin and roast for a further 15 mins.
4 Reserve 520g root vegetables for the next day. Squeeze the soft garlic from the skins and mix through the yogurt along with 1 tbsp lemon juice; season. Scatter the sausages and veg with the parsley and hazelnuts, if using, and serve with the garlic yogurt. Each serving contains
Serves 4
Takes 20 mins
Cost per serve £1.07
200g ciabatta, sliced or torn into chunks
1 tbsp olive oil
5g Parmesan, finely grated, plus 20g shavings
1½ red eating apples, cored
½ lemon, juiced
520g leftover roasted root veg, halved
85g watercress, thick stalks removed
For the dressing
1 tbsp red wine vinegar
1 small garlic clove, crushed
1 tsp wholegrain mustard
3 tbsp extra-virgin olive oil
¼ tsp soft light brown sugar
6g fresh parsley, chopped
1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the bread on a baking tray with the oil and grated Parmesan; season, toss to coat. Bake for 5-8 mins until golden and crisp.
2 Meanwhile, slice the apples and toss with a little lemon juice to prevent browning. In a large bowl, mix through the leftover root veg. Add the salad leaves and toasted bread.
3 Shake the dressing ingredients together in a jam jar; season to taste. Pour half into the veg bowl and toss gently to coat before piling onto a serving plate. Add the Parmesan shavings and serve with the remaining dressing.
Each serving contains
Five reader-approved recipes to see your family through the week FOR UNDER
Tried it, liked it
Our tester this month is Paula, a full-time carer who lives in West Yorkshire with her husband and two youngest children, aged 15 and 17. ‘I’m a busy mum of four and often have the whole family and their partners round for meals,’ says Paula. ‘In future, I’ll double-up some of these recipes to feed everyone. I’ve been following the 5 for under £25 menus for ages and, with the rising cost of living, they’re a brilliant way to keep costs down while still eating a proper meal every evening.’
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.
5 x DINNERS 4 x SERVINGS
CHANGE IN YOUR POCKET + 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. Prices may change and products are subject to availability
1 lemon
2 limes
30g pack fresh coriander
30g pack fresh basil
1 garlic bulb
1 red cabbage
1 caulifower
250g pack baby spinach
2 x 220g packs Redmere Farms green beans
1kg pack Redmere Farms red onions
1.5kg pack Perfectly Imperfect carrots
1kg pack Redmere Farms baby potatoes
500g pot Creamfields Greekstyle natural yogurt
220g pack extra-mature Cheddar
1pt semi-skimmed milk
16-pack spicy chorizo slices
250g pack lean beef steak mince 5% fat
6-pack white hot dog rolls
500g pack Hearty Food Co. spaghetti
1kg pack Grower’s Harvest longgrain rice
1kg pack red split lentils
390g tin red kidney beans in chilli sauce
2 x 400g tins Grower’s Harvest chopped tomatoes
500g jar Plant Chef coconut korma sauce
1.5kg pack Hearty Food Co. frozen straight-cut chips
10-pack Hearty Food Co. frozen fish fingers
+FROM YOUR STORECUPBOARD
Vegetable stock pots, plain flour, olive oil, vegetable oil
Add 1-2 tsp dried oregano at the start of step 2 and 1 tsp Marmite stirred in at the end for a good hit of umami flavour.
Serves 4 Takes 35 mins
2 tbsp olive oil
2 red onions, finely chopped 300g carrots, peeled and diced
3 garlic cloves, crushed or grated 225g red lentils
400g tin chopped tomatoes
1 vegetable stock pot, made up to 1ltr 350g spaghetti
20g fresh basil, leaves picked 50g baby spinach leaves, roughly chopped
1 Put the oil, onions and carrots in a large, deep frying pan and fry for 15 mins over a medium-low heat until softened but not coloured. Add the garlic and cook for 1 min more.
2 Stir in the lentils, tomatoes and stock. Bring to the boil, then reduce the heat to low and simmer for 15-18 mins, stirring frequently to stop it sticking, until the lentils are just tender.
3 Meanwhile, cook the spaghetti to pack instructions.
4 Reserve the smaller basil leaves for serving; roughly chop the rest, then stir through the sauce with the spinach. Season to taste, then serve with the spaghetti, topped with the reserved basil leaves.
Each serving contains of the reference intake. See page 97. Carbohydrate 101g Protein 28g Fibre 17g 2 of your 5-a-day; source of protein
ÔTasty, filling and easy to put together. My teenagers preferred it to regular Bolognese
ÔThe potato and spinach was filling and the korma sauce was so nice! My youngest liked it as she loves curry
The leftover sauce can be frozen, added to a pie, or stirred into soup for a creamy finish.
Serves 4
Takes 45 mins plus 6 hrs soaking
175g red lentils, soaked overnight in 500ml water
600g baby potatoes, cut into 1-2cm chunks
250g Plant Chef coconut korma sauce
200g baby spinach
1-2 tsp vegetable oil
For the yogurt
125g Greek-style natural yogurt
½ small garlic clove, crushed
For the kachumber
¼ red onion, diced
100g red cabbage, grated
2 carrots, peeled and grated ½ lemon, juiced
1 Put the red lentils in a bowl with 500ml water. Cover and set aside to soak for at least 6 hrs, or overnight.
2 When ready to cook, boil the potatoes for 8-10 mins until tender; drain. Whisk the yogurt with the garlic, some seasoning and 2-3 tsp water to make a sauce thin enough to drizzle. Mix together the kachumber ingredients with a little seasoning.
3 To make the pancakes, drain the lentils and rinse briefy. Transfer to a blender with 300ml water and 1 tsp fine salt Blend until smooth.
4 Heat a nonstick frying pan over a medium-high heat and brush with a little oil. Pour in ⅛ of the batter and spread to a pancake 16cm wide. Cook for 2 mins or until the top looks dry and the underside is pale golden. Flip, cook for 1 min, then transfer to a plate. Repeat to make 7 more.
5 Add the potatoes and curry sauce to the frying pan with 100ml water. Cook for 4 mins until beginning to thicken. Fold through the spinach and cook for 2 mins. Pile the potato curry and salad into the pancakes, drizzling with garlic yogurt to serve.
Serves 4
Takes 25 mins
1 tbsp olive or vegetable oil
250g lean beef mince
2 onions, diced
6 spicy chorizo slices, diced
2 garlic cloves, crushed or fnely grated
400g tin tomatoes
250g long-grain rice
220g green beans, trimmed and roughly chopped into shorter lengths
400g tin kidney beans in chilli sauce
50g extra-mature Cheddar, grated
10g fresh coriander, leaves picked
150g Greek-style natural yogurt (optional)
1 Heat the oil in a large, deep frying pan over a medium heat. Fry the beef, onions and chorizo
for 5 mins, breaking up the mince with a wooden spoon, until the mince has browned and the onion is translucent.
2 Stir in the garlic, tomatoes, rice and green beans. Use the tomato tin to add 2 tins of water. Bring to a simmer and cook for 10-12 mins, stirring occasionally, until the rice is just tender. Stir in the chilli beans and heat through for 2-3 mins.
3 Season to taste, then spoon onto plates. Serve with bowls of grated cheese, coriander leaves and yogurt to serve. Each serving contains
Ô A great alternative to our usual chilli. Serving it with the yogurt was a lovely addition
Serves 4
Takes 35 mins
400g baby potatoes, sliced into 1cm-thick slices
1 caulifower, broken into large forets 400ml semi-skimmed milk
1 vegetable stock cube, made up to 400ml
50g plain four
140g extra-mature Cheddar, grated ½ hot dog roll, blitzed into crumbs
1 tsp olive oil
8 spicy chorizo slices
For the beans
220g green beans
2 tsp olive oil
2 garlic cloves, sliced
Serves 4
Takes 25 mins
500g frozen straight-cut chips
10 frozen fish fingers
1 red onion, finely sliced into rings
½ tsp caster sugar
2 limes, 1 zested, both juiced 150g Greek-style natural yogurt
1 tbsp vegetable oil
400g carrots, peeled
½ red cabbage, core removed, finely shredded
20g fresh coriander, half finely shredded
4 hot dog rolls
1 Preheat the oven to gas 7, 220°C, fan 200°C. Cook the chips and fish fingers to pack instructions.
2 Meanwhile, mix half the onion rings with the sugar and the juice from ½ lime. Set aside, stirring occasionally, until ready to serve.
3 In a large mixing bowl, mix the lime zest, juice of 1 lime, yogurt
and oil. Season, then whisk together with a fork.
4 Use a julienne peeler or food processor attachment to cut the carrots into matchsticks, or coarsely grate. Tip into the dressing bowl with the cabbage and shredded coriander and toss together until everything is well coated. Season to taste with the remaining lime juice.
5 Split open the hot dog rolls. Halve the fish fingers and divide them between the rolls, sandwiching with a little slaw, the pickled onions and coriander leaves. Serve with the chips and more slaw on the side.
The crunchy slaw was amazing, especially with the lime. We’ll be making this again!
1 lemon, zested, ½ juiced 10g fresh basil, leaves picked
1 Boil the potato slices in a large pan for 8 mins, then add the cauliflower and cook for another 4-5 mins. Drain, then tip into an ovenproof dish.
2 Meanwhile, put the milk and stock in a pan and whisk in the flour. Bring to a simmer, whisking continuously, until thickened. Reduce the heat and simmer for 2 mins. Remove from the heat and stir through most of the Cheddar. Preheat the oven to gas 7, 220°C, fan 200°C.
3 Pour the cheesy sauce over the potatoes and cauliflower. Toss the breadcrumbs with the oil, then scatter over the bake with the remaining cheese and chorizo slices. Bake for 15-20 mins until golden and the chorizo is crisp.
4 Meanwhile, cook the beans for 1-2 mins; drain well. Heat the oil in a frying pan over a medium heat and fry the garlic for 1-2 mins. Remove from the heat and add the beans, lemon zest and juice, and the basil leaves. Serve with the cauliflower, potato and chorizo cheese.
Each serving contains
ÔGreen beans have never tasted so good! Everything about this was delicious; an allround family favourite
Don’t throw away the cauliflower leaves – toss with garam masala and roast until crisp. Serve with dhal or biryani, or alongside the Red lentil dosa pancakes, p21.
Ô
GIVE ME MORE! +
ScanthisQR codetofindmore midweekmealplans forunder£25.
COOK’S TIP
Basa and mackerel fillets also work well with miso. Marinate your fish as per the recipe and check the pack instructions for cooking times.
Who doesn’t enjoy fish and chips at the seaside? Yet lots of us are hesitant about cooking fish at home, largely due to not really knowing how. This miso-glazed salmon recipe, which features in the latest Tesco Food Love Story, is easy and takes just half an hour to make. Why not experiment with other varieties? There are lots in store, including ready-toeat and frozen options, and all Tesco chilled fish has basic cooking instructions on the pack to help you get started. Fancy something different? The panel on the right has more ideas for a fishy midweek dishy. Go on, take the bait!
STICKY MISO-GLAZED SALMON WITH APPLE SLAW
Serves 4 freeze fish only
Takes 30 mins
Cost per serve £3.15
2 tbsp miso paste
1 tbsp honey
2 tbsp light soy sauce
2 limes, zested and juiced, plus wedges to serve
4 boneless salmon fillets
2 tbsp vegetable oil
2 x 250g pouches wholegrain microwave rice
For the slaw
180g bag curly kale, woody stems removed
2 large carrots, peeled and grated
1 parsnip, peeled and grated
1 red British apple, cut into matchsticks
2 tbsp rice vinegar
2 tbsp sesame oil
4 spring onions, finely sliced
3 tbsp sesame seeds
1 Combine the miso paste, honey, soy sauce, and half the lime juice and zest in a bowl. Add the salmon and coat in the marinade.
2 In a bowl, massage the kale with clean hands to break it down slightly, then add the carrots and parsnip. Add the apple to the bowl. Pour over the rice vinegar, sesame oil, and the rest of the lime zest and juice; toss well. Top with the spring onion and sesame seeds; set aside.
3 Heat a saucepan over a mediumhigh heat and add the vegetable oil. Fry the salmon for 3-4 mins on each of the 4 sides until cooked
through – you do want a little char here, but turn down the heat if it starts to char too much. Pour in any remaining marinade and allow to bubble for a minute or two.
4 Cook the rice to pack instructions and divide between 4 plates. Top with the cooked salmon and serve with the slaw on the side.
Each serving contains
Tesco’s wide range of fish has something for every occasion
FOR A BALANCED DIET
Peppered smoked mackerel fillets, £11/kg
Enjoy these straight from the pack to get your recommended weekly portion of oily fish. Got 15 mins? Use them in the simple pasta recipe at tes.co/mackerel.
FOR A FUSS-FREE DINNER
Breaded cod & chips 300g, £3 (£1/100g)
This new meal for one includes a fillet of wild-caught cod coated in crispy breadcrumbs, with golden chips. Simply pop it in the oven and dinner is sorted.
Tesco places a lot of importance on sourcing its salmon responsibly. That’s why Tesco fish experts work with responsibly managed farms and fisheries to continually improve their high standards of quality, welfare and sustainability. Tesco salmon is farmed in waters off the coast of Norway or Scotland.
FOR A FRIDAY-NIGHT TREAT
Tesco Finest 2 melting middle battered haddock & tartare sauce fishcakes 315g, £2.50 (79p/100g) Oozing tartare sauce moistens the fish beautifully in this new offering. Serve with roasted tomatoes and whatever fresh green veg you like.
FOR A SPECIAL OCCASION
Tesco Finest halibut fillets, £47.50/kg
Push the boat out with this large flatfish, new to the Tesco range. Poach in wine or stock to keep it moist, or pan-sear and serve with a lemon and caper sauce.
GIVE ME MORE!
Scan this QR code tofindmorefishand seafoodrecipeson Tesco Real Food.
Frightening fare
Halloween falls at the start of the week – what better excuse to cast a spooky spell on your everyday eats…
£1.01
PER SERVE
monster
COOK’S TIP
Cut a point at the end of each horn to make it easier to pierce the roll and stay in place.
HAM & CHEESE MONSTER ROLLS
Serves 2 Takes 10 mins
Cost per serve 89p
2 large white soft bread rolls, halved
2 Edam cheese slices (from a 250g pack)
2 slices prime-cut wafer-thin cooked ham (from a 125g pack)
1 carrot
½ cucumber
1 pitted black olive, sliced into 4
1 Cut 2 x 2cm rounds from one end of each cheese slice and reserve for the eyes. Cut one side of each slice into ridges to make teeth; place in the roll and top with the ham.
2 Cut 4 thin rounds from the carrot, then cut a 5cm long piece from the remaining carrot. Slice into thin sections and cut into triangles for the fangs and horns.
3 Cut 2 batons from the cucumber and slice the rest. Set aside 4 slices and put the rest inside the rolls.
4 For the eyes, top a reserved cucumber round with a carrot slice, a cheese round, then an olive slice. Secure onto the roll with half a cocktail stick and secure the cucumber eyebrows with another cocktail stick. The horns will stay in place when pierced into the roll* .
Pop one of these fun muffins in your lunchbox for a Halloween treat. Pumpkin cupcakes 2-pack, £1.50 (75p each) TRY THIS
SWAMP GNOCCHI
Serves 2 Takes 30 mins Cost per serve £1.01
20g sunfower seeds
150g frozen peas
250g spinach
30g pack fresh basil, mint or parsley ½ lemon, zested, ¼ juiced 75ml single cream
30g pecorino, plus extra to serve (optional)
500g pack gnocchi garlic bread, to serve (optional)
1 Put the sunflower seeds in a food processor and blitz until partially broken down. Boil the peas for 3 mins and steam the spinach for 1 min. Drain, rinse with cold water to cool, then drain really well. Set aside half the spinach and peas to stir through later.
2 Use your hands to squeeze excess water out of the remaining veg, then transfer to the food processor. Add the herbs, lemon zest and juice, and blend to finely chop, then add the cream and blend again until you have a bright green sauce. Pulse through the cheese and season to taste.
3 Cook the gnocchi to pack instructions. Drain, reserving 4 tbsp of the pasta water, then return the gnocchi to the pan and toss with the sauce and the reserved cooking water to loosen. Gently stir through the reserved green veg. Serve with extra pecorino and garlic bread, if you like.
Each serving contains of the reference intake. See page 97.
Serves 2 Takes 5 mins
Cost per serve 24p
Preheat the grill to medium. Boil 2 medium eggs in a saucepan for 4½ mins. Transfer to egg cups and remove the tops with a knife. Meanwhile, remove the crusts from 3 slices thick-sliced white toastie bread and slice each into 4. Roll each slice to make a rounded log shape, then score lines in the ‘finger’ for the knuckles and around the nails. Press the back of a teaspoon handle into one end to make an indent where the ketchup ‘nail’ will go. Toast the fingers under the grill for 2-3 mins until pale golden. Squeeze a little tomato ketchup onto the toasted fingertips and serve with the boiled eggs.
Each serving contains of the reference intake. See page 97.
35g Protein 14g Fibre 3g High in protein; source of vitamin D
Serves 2 Takes 5 mins
Cost per serve 64p
Make up 2 x 55g pots instant oats cinnamon to pack instructions and spoon into bowls. Peel and halve a banana, then cut a slice from each half for the eyes. Halve the remaining pieces lengthways and cut into tall triangles to make horns. Stick the banana horns into the oats at the top of the bowl. Use the banana cut-offs to make scars, and halved and thinly sliced blueberries to make stitches and a wiggly mouth. Halve another blueberry and place on top of the banana slices for eyes.
Each serving contains of the reference intake. See page 97. Carbohydrate 48g Protein 8g Fibre 4g Low in fat; source of protein
USE IT UP
BREAD CRUSTS
Blitz the leftover crusts and freeze to add to homemade stuffing and burgers, or scatter over pasta bakes.
Toast slices of wholemeal bread, remove the crusts and cut out ghost shapes. Spread soft cheese over the toasts, going right to the edges, then use raisins to make eyes and mouths for the ghosts.
This recipe also works well with butternut squash: cut off the long neck and hollow out the base.
Pumpkin fondue nachos p34
Serves 12
Takes 1 hr 40 mins
Cost per serve 76p
2-3kg round edible pumpkin
1½ tbsp olive oil
250g Emmental, finely grated 200g mature Cheddar, finely grated
2 tbsp (20g) cornflour
125ml crème fraîche
100ml white wine
½ garlic clove, finely chopped
1 tbsp chipotle paste
½ tsp smoked paprika
400g pack lightly salted tortilla chips
2 spring onion, sliced 12 jalapeño slices, chopped 100g cherry tomatoes, halved
1 Preheat the oven to gas 4, 180˚C, fan 160˚C. Cut the top off the pumpkin and scoop out the seeds and stringy pulp, reserving the seeds. Rub 1 tbsp oil over the pumpkin and inside the hollow, place on a baking sheet and top with the pumpkin lid. Roast for 1 hr or until tender.
2 Mix the cheeses in a bowl with the cornflour. In a separate bowl, mix the crème fraîche, wine, garlic and chipotle sauce. Stir everything together, then tip into the pumpkin. Put the lid on and roast for 15 mins, then remove the lid and cook for another 15 mins or until bubbling and the cheese is fully melted.
3 Meanwhile, mix the pumpkin seeds with the smoked paprika and remaining oil and tip onto the baking sheet next to the pumpkin for the last 5 mins of the cooking time to toast.
4 Serve the pumpkin fondue with the tortilla chips for dipping, garnished with the toasted pumpkin seeds, spring onion, jalapeños and tomatoes.
Serves 6
Takes 50 mins
Cost per serve £1
3 x 145g packs pizza base mix plain flour, for dusting oil, for greasing 200g jar tomato & herb pizza sauce
75g grated mozzarella
60g pizza pepperoni slices (from a 120g pack)
50g blue Stilton, crumbled 100g pizza mozzarella, grated
2 black olives, sliced
1 Put the pizza base mixes in a large bowl and stir in 300ml lukewarm water. Mix to a soft dough, then knead well on a lightly floured surface for 5 mins or until smooth.
2 Preheat the oven to gas 7, 220˚C, fan 200˚C and grease a large baking sheet (about 30 x 37cm). Roll out the dough to roughly the same shape as the baking sheet. Place on the sheet, cover with a tea towel and leave to rise for 10 mins. Press the edges of the dough, about 2cm from the edge, gently towards the sides of the sheet to create a thicker crust. Be careful not to create any holes.
3 Spread over the tomato sauce and scatter over the grated mozzarella, pepperoni, blue cheese and olives. Bake for 15-20 mins until golden and crisp, then cut into squares to serve. Each serving
Serves 6
Takes 35 mins
Cost per serve 94p
750g pack lean beef steak mince
3 spring onions, finely chopped
50g fresh breadcrumbs
25g Parmesan, finely grated
1 large egg, beaten ½ tsp mixed herbs
½ tsp smoked paprika
2 tbsp ketchup
For the dipping sauce
40g tomato ketchup
50g Buffalo sauce
1 If using wooden skewers, soak in water for 30 mins first. Preheat the grill to medium-high. Put the beef mince in a large bowl and mix in all the other meatball ingredients, then season.
2 Shape the meatball mixture into 12 balls (each about 80g) and thread each onto a skewer. Place on a foil-lined baking tray and grill for 15-20 mins, turning a few times, until golden and cooked through.
3 Mix together the ketchup and Buffalo sauce and serve drizzled over the skewers or on the side for dipping.
Each serving contains
of the reference intake. See page 97. Carbohydrate 7g Protein 30g Fibre 1g High in protein; source of vitamins B6 and B12; source of potassium
Serves 16
Takes 1 hr 20 mins plus chilling
Cost per serve 45p
200g rough oatcakes
125g butter, melted
For the filling
200g full-fat soft cheese, at room temperature
250g ricotta, at room temperature
100g mature Cheddar, grated
100g blue Stilton, crumbled
3 large eggs, beaten
For the topping
200g mixed grapes thyme sprigs, to serve (optional)
1 Preheat the oven to gas 3, 160˚C, fan 140˚C. Grease and line a 20cm loose-bottomed round tin. Blitz the oatcakes in a food processor, or bash with a rolling pin to make fine crumbs. Stir in the melted butter, then spoon into the prepared tin and press down firmly.
2 Beat together the soft cheese, ricotta and Cheddar in a large bowl until combined. Fold in the blue cheese and eggs, then spoon into the tin. Bake for 1 hr-1 hr 10 mins until almost fully set. Leave to cool completely. Transfer to the fridge
for 1 hr before decorating with the grapes and thyme sprigs, if you like, to serve. Will keep for up to 5 days in the fridge.
37p
Put one of those tins lurking in your storecupboard to surprisingly good use
410g tin peach slices in juice, drained and patted dry, juice reserved
3 eggs
Peach slices in juice
410g, 90p (22p/100g)
PEACH UPSIDE-DOWN CAKE
Serves 8
Takes 1 hr plus cooling
Cost per serve 37p
150ml vegetable or sunflower oil, plus extra for greasing 175g soft light brown sugar, plus 1 tbsp
1 tsp vanilla extract
125g self-raising flour
1 tsp baking powder
50g ground almonds
1 Preheat the oven to gas 4, 180°C, fan 160°C. Grease a 20cm loose-bottomed or springform cake tin and line the base with nonstick baking paper. Sprinkle 1 tbsp sugar over the base. Cut each peach slice in half lengthwise and arrange in a circle to cover the base of the cake tin; set aside.
2 Pour the oil into a bowl and add the sugar; whisk to combine. Whisk in the eggs, one at a time, followed by the vanilla.
3 Sift over the flour and baking powder and add the ground almonds; fold in with a spatula. Pour into the tin, gently spreading the batter over the peaches.
4 Level the top, then put the cake tin on a large baking tray. Bake for 40-45 mins until golden and a skewer inserted into the centre comes out clean. Cool in the tin for 10 mins, then turn out onto a wire rack. Serve warm with a drizzle of the reserved peach juice. Will keep in an airtight container for up to 2 days.
serving
Tuna chunks in sunflower oil 145g, 85p (59p/100g)
Serves 4
Takes 40 mins
Cost per serve 94p
130g stale bread
2 x 145g tins tuna chunks in sunflower oil
1 lemon, zested
20g fresh flat-leaf parsley, leaves picked and finely chopped
1 egg, beaten
3 garlic cloves, 2 finely chopped,
1 finely sliced
1 small onion, finely chopped
½ tsp dried oregano
400g tin finely chopped tomatoes
300g dried spaghetti
94p PER SERVE
1 Blitz the bread to fine breadcrumbs in a food processor. Tip 80g into a bowl with the tuna (reserving the oil), lemon zest, half the parsley and the egg; season lightly. Use your hands to firmly shape into 16 evenly sized balls. Put on a plate and chill for 10 mins.
2 Meanwhile, heat 1 tbsp of the reserved oil in a medium frying pan over a medium-low heat. Fry the remaining breadcrumbs and sliced garlic for 5-8 mins until golden and crispy. Remove from the heat, add the remaining parsley, tip out onto a plate and set aside.
3 Wipe the pan clean, heat 1 tbsp reserved oil, then fry the onion for 5 mins, stirring, until softened. Stir in the chopped garlic and oregano and cook for 2 mins until beginning to colour. Pour in the passata, bring to a simmer, then reduce the heat to low and cook
for 10 mins. Season to taste and remove from the heat.
4 Meanwhile, cook the spaghetti to pack instructions. Drain, reserving a mugful of cooking water.
5 Heat 1 tbsp reserved oil in another medium frying pan over a medium heat. Fry the tuna meatballs for 10 mins, turning regularly, until golden. Transfer the meatballs to the tomato sauce and cook for 1 min over a low heat.
6 Tip the pasta into the sauce. Gently toss together until the pasta is coated, adding splashes of cooking water to loosen. Divide between bowls, scattering with the crispy breadcrumbs to serve.
Each serving
Try swapping the bay leaves for 1 tsp dried oregano, tossed through with the other ingredients before roasting.
Make the most of the October offerings with these stunning recipes
Tesco’s Maris Piper potatoes are carefully grown to be light and fuffy.
GREEK POTATOES WITH LEMON & GARLIC
Serves 4 as a side
Takes 1 hr Cost per serve 44p
900g Maris Piper potatoes, cut into 3cm pieces
1 small lemon, halved and finely sliced
1 garlic bulb, cloves separated but left unpeeled
5 bay leaves
1 red onion, thickly sliced
3 tbsp olive oil
1-2 tbsp fresh thyme, oregano or parsley, chopped (optional)
Preheat the oven to gas 7, 210°C, fan 200°C. Toss all the ingredients (except the herbs, if using) together in a bowl; season. Spread out in a large roasting tin and roast for 50 mins, stirring halfway to prevent the potatoes browning unevenly. Scatter over the fresh herbs, if using. Delicious served with roasted lamb or chicken.
Taste the care
Look out for this quality seal on the most-cared-for products at Tesco. You’ll find it on all five main ingredients in this feature, plus hundreds more expertly-selected products around the store and online.
Tesco’s Gala apples are handpicked for their sweet and juicy flavour.
Makes 8
Takes 50 mins plus cooling Cost per serve 47p
6 Gala apples, peeled, cored and cut into 1cm dice
50g demerara sugar
2 tsp ground cinnamon
1 large lemon, juiced
1 level tbsp cornflour
6 toffees
375g lighter ready-rolled puff pastry sheet plain flour, for dusting
1 egg yolk
1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the apples, 30g sugar, a pinch of salt, the cinnamon and lemon juice in a medium, lidded saucepan. Bring to a simmer over a medium heat, then cover and reduce the heat to lowmedium. Cook for 15 mins or until soft, stirring occasionally.
2 Put the cornflour in a small bowl with 1 tbsp water, stirring to make a paste. Add to the apples and cook, stirring, for 2 mins until thickened. Add the toffees, remove from the heat and leave for 5 mins. Stir well to combine the apple and melted toffees, then set aside to cool completely.
3 Line a large baking tray with nonstick baking paper. Unroll the pastry on a lightly floured surface and cut into 8 even rectangles. If the pastry becomes tricky to work with, transfer to the fridge for a few mins to firm it up.
4 Arrange the rectangles on the lined baking sheet, longer edges facing you. Working one at a time, spoon ⅛ of the apple mixture to the left of centre. Beat the egg yolk with 1 tbsp water and brush a border around the pastry edges. Fold the pastry over from the right, enclosing the apple, then press the edges down. Repeat with all the pastry and filling.
5 Brush the pies lightly with egg, then dust with the remaining sugar. Make 2 slashes in the top of each pie, then bake in the centre of the oven for 20 mins or until golden. Leave to cool for 10 mins before serving.
Each serving contains of the reference intake. See page 97. Carbohydrate 43g Protein 5g Fibre 2g 1 of your 5-a-day
You can make the filling up to 3 days ahead. Keep covered in the fridge until needed.
Tesco’s Conference pears are handpicked to be sweet and juicy.
PEAR & RASPBERRY
FRANGIPANE CRUMBLE
Serves 8
Takes 1 hr 20 mins plus resting Cost per serve £1
125g salted butter, chilled and diced 1.2kg (about 8 large) ripe Conference pears, peeled, cored and chopped into roughly 3cm pieces
145g soft light brown sugar
225g raspberries (fresh or frozen)
200g self-raising flour
60g jumbo rolled oats
150g golden marzipan, diced ice cream, to serve (optional)
1 Preheat the oven to gas 6, 200°C, fan 180°C. Toss 15g of the butter with the pears and 25g sugar in a 20 x 30cm baking dish. Cover with foil and bake for 30 mins until the pears are soft. Remove from the oven and gently stir in the raspberries.
2 Meanwhile, make the crumble topping. Rub the remaining 110g butter into the flour in a large mixing bowl until it resembles coarse sand. Stir in the remaining sugar, the oats and marzipan. Scatter thickly over the fruit, then bake in the centre of the oven for 35-40 mins until golden and bubbling at the edges. Leave to rest for 10 mins before serving with ice cream, if you like.
Assemble up to 2 days ahead and bake when needed.
These mushrooms are carefully chosen fortheirfullerflavourand firmertexture.
TERIYAKI MUSHROOM & BROWN RICE BOWLS
Serves 2
Takes 20 mins Cost per serve £1.49
1tbspsesameseeds
2 tsp sesame oil
250g pack chestnut mushrooms, halvedorslicediflarge
15gfreshginger,peeledandsliced intofinematchsticks
2garliccloves,finelychopped 4springonions,trimmedandfinely sliced
100g teriyaki sauce
250gpouchmicrowaveable wholegrain rice
1carrot,peeledandfinelyshredded orcoarselygrated ½cucumber,finelysliced
1 Toast the sesame seeds in a large, dry wok or frying pan over a medium heat for 2 mins, tossing the pan, until golden. Tip onto a plate and set aside.
2 Wipe out the pan, add the sesame oil and return to a high heat. Add the mushrooms and
stir-fry for 5-7 mins until golden. Add the ginger, garlic and the white parts of the spring onions. Stir-fry for a further 1 min, then stir in the teriyaki sauce. Bubble for 1-2 mins until heated through, then remove from the heat.
3 Heat the rice to pack instructions and divide between 2 bowls or plates. Add the carrot and cucumber to the bowl in separate piles. Spoon over the mushrooms and top with the green spring onion tops and the toasted sesame seeds.
Vary the salad ingredients according to what you have in the fridge. Avocado, shredded lettuce and sliced radishes all work well.
Tesco’s main pumpkin varietyiscalledHarvest Moonandisgreatforsoups.
Serves 4
Takes 50 mins
Cost per serve £1.55
450gpeeledpumpkin(orbutternut squash), cut into 1cm cubes 1tbspoliveoil
150gself-raisingflour
150ml milk
2mediumeggs
10gsaltedbutter
300g blackberries
200g 0% fat Greek yogurt
4 tbsp honey or maple syrup, toserve
1 Preheat the oven to gas 6, 200°C, fan 180°C. Toss the pumpkin with the oil and spread out in a single layer in a roasting tin. Cover with foil and bake for 20 mins, then remove the foil and continue to cook for 10 mins until the pumpkin is tender, with no liquid remaining in the tin. Leave to cool for 10 mins.
2 Meanwhile, mix the four and a pinch of salt in a mixing bowl and make a well in the centre. Crush the pumpkin in the tin with a potato masher or fork. Put in a jug with the milk and eggs, and whisk to combine evenly.
3 Pour the pumpkin mixture into the centre of the four bowl and whisk to make a smooth batter.
4 Heat a large frying pan over a medium heat and use a piece of kitchen paper to wipe ¼ of the butter over the surface of the pan. Spoon 4-5 heaped tbsp of batter, well-spaced out in the pan, to make 4-5 pancakes. Cook for about 90 secs until golden underneath
with bubbles forming on the surface; fip and cook for another 1 min. Transfer to a plate and cover with foil to keep warm while you cook the remaining pancakes.
5 Stack the pancakes and serve with the blackberries, a little yogurt and a drizzle of honey or maple syrup.
Spoon an extra 1 tsp batter into the pan and create stalks on the pancakes. Once cooked, spread half the batch with hazelnut chocolate spread and cut faces into the rest. Sandwich one of each together and colour the stalk using green writing icing.
Too good to waste
Helping you cut down on food waste, one ingredient at a time
Served alongside your favourite curry, or transformed into crispy fried rice or a creamy risotto, rice is the ultimate storecupboard staple. But with uncertainty over reheating (or cooking too much), we still waste £73m* worth of rice each year. Read on for our tips on how to use it up.
Keep uncooked rice in a cool, dry place, in an airtight container. Brown rice will last for six months, but white has a shelf life of up to two years. If you’ve cooked too much, you can reheat it later – as long as you’re careful. Rice can contain harmful bacteria: if cooked rice is left at room temperature for too long, this bacteria can produce toxins, which can lead to food poisoning.
To stay as safe as possible, don’t reheat rice unless it’s been cooled within one hour; chill then keep in the fridge for no more than one day. When reheating, ensure it’s piping hot, and don’t reheat more than once. Rice can also be frozen: cool fully before putting in an airtight container. and defrost in the fridge before reheating.
USE IT UP
FOR BOILED OR STEAMED RICE
Kheer (spiced rice pudding)
Put 2 parts cold cooked rice in a saucepan with 1 part sugar and 4 parts milk; add a few crushed cardamom seeds. Heat until thick, creamy and piping hot, then top with sliced pistachios and almonds to serve.
FOR RISOTTO
Baked arancini patties
Stir grated Parmesan and fresh herbs through cold risotto. Wrap a small handful around a cube of mozzarella and shape into a patty. Dip in breadcrumbs to coat, then drizzle with oil and bake until golden and piping hot.
tonnes of rice are wasted in the UK each year
Speedy dinners
An authentic curry can take hours, but Maunika Gowardhan’s recipes take under 40 minutes!
Maunika’s cooking involves plenty of earthy spices, fresh herbs and blends that are synonymous with India. Her recipes are based around dishes from communities across India, many of which have been part of her family for generations.
Thakkali meen kari p50
53p PER SERVE
Stir-fried chicken cooked in a light gravy with crushed cumin, fried onions and green chillies.
Serves 4
Takes 35 mins
Cost per serve £1.54
2 tsp cumin seeds
1 heaped tbsp Greek-style yogurt 600g boneless chicken thighs, cut into bite-sized pieces
2 tbsp vegetable oil or ghee
5 green cardamom pods
200g onions, thinly sliced
3 green fnger chillies, slit lengthways
1 tbsp garlic & ginger paste
1 tbsp ground coriander
1 tsp ground cumin
1 tsp garam masala
½ lemon, juiced 15g fresh coriander, roughly chopped naan or rice, to serve (optional)
1 Coarsely crush the cumin seeds using a pestle and mortar. Transfer to a large mixing bowl with the
yogurt and chicken. Toss well to coat, then marinate for 15 mins.
2 Meanwhile, heat the oil or ghee in a large, heavy-bottomed saucepan over a medium heat. Add the whole cardamom pods and fry for a few secs. Add the onions and cook for 12 mins, stirring well, until lightly golden. Add the chillies and garlic & ginger paste and fry for 1 min.
3 Add the marinated chicken and fry for 4 mins, stirring continuously. Add the ground coriander and cumin, cover and cook for 5 mins.
Season to taste.
4 Remove the lid, stir well and cook for another 5 mins. Once the chicken is cooked through, turn of the heat and add the garam masala, lemon juice and chopped coriander. Serve with naan or rice, if you like.
Santula is a mixed vegetable curry made with mustard seeds, turmeric, chillies and a splash of milk.
Serves 4
Takes 35 mins
Cost per serve 53p
5 tbsp vegetable oil
300g aubergines, cut into 1cm dice
2 tsp black mustard seeds
90g onions, finely chopped
1 tbsp garlic & ginger paste
150g potatoes, cut into 1cm dice
400g carrots, cut into 1cm dice
1 tsp ground cumin
½ tsp ground turmeric
200ml whole milk
20g fresh coriander, leaves picked and finely chopped
2 small green finger chillies, slit lengthways
chapattis and mango chutney, to serve (optional)
1 Heat 2 tbsp oil in a large frying pan over a medium heat. Add the aubergine and fry for 2-3 mins, stirring well, to colour on all sides. Set aside in the pan.
2 Heat the remaining oil in a heavy-bottomed saucepan over a medium heat. Add the mustard seeds; as they begin to splutter, add the onions and fry for 5-7 mins to soften. Add the garlic & ginger paste, stir well and fry for 1 min. Add the potatoes, carrots, ground cumin and turmeric. Fry for 2 mins, then add 100ml water, season, cover and bring to the boil. Simmer for 8 mins, stirring halfway, adding a little more water if required.
3 Add the cooked aubergine and the milk, re-cover and continue to simmer for 5 mins. Remove
from the heat, crush some of the potatoes lightly with the back of the spoon to thicken the gravy, then garnish with the coriander and mix in the chillies. Serve with chapattis and mango chutney, if you like.
A spicy tomato fsh curry with mustard seeds, chilli and turmeric that is a classic recipe from Kerala.
Serves 4
Takes 25 mins
Cost per serve £1.40
1 tbsp mild chilli powder
1 tbsp ground coriander
1 tsp ground turmeric
3 tbsp vegetable oil
2 tsp yellow mustard seeds
150g onions, thinly sliced
10 dried curry leaves, roughly crushed
1 tbsp garlic & ginger paste
3 heaped tbsp tomato purée
500g pack frozen hake fillets
1 lime, juiced pinch of sugar
To make this vegan, swap the milk for almond milk-alternative.
15g fresh coriander, roughly chopped, to garnish cooked basmati rice, to serve (optional)
1 Put the chilli powder, ground coriander and turmeric in a small bowl. Mix with 2 tbsp water to form a paste; set aside.
2 Heat the oil in a large, heavybottomed saucepan over a medium heat. Add the mustard seeds; when they begin to crackle, add the onions. Fry for 6 mins to soften. Add the curry leaves and garlic & ginger paste. Fry for 1 min, then add the tomato purée. Fry for 6 mins, stirring well. Add the spice paste and fry for 1 min. Add 400ml water and season to taste. Bring to the boil, then reduce the heat to low. Add the fsh, cover and simmer for 10 mins. Stir gently halfway through – try to keep the fsh intact.
3 Remove from the heat and halve each piece of fsh with the spoon. Add the lime juice, sugar and fresh coriander. Serve with rice, if you like.
1 For creamy curries
This juicy bottle won the International Wine & Spirit Competition’s Bronze award. Serve chilled to bring out the pineapple undertones, and pair with mild, buttery curries.
Wairau Cove Gisborne Chardonnay, £7.50
2 For spicy fare
Low alcohol doesn’t mean low flavour.
If you’re cooking something spicy, then serve this refreshing, fruity rosé to rebalance your palate after all that chilli.
Low Alcohol GarnachaRosé, £3
3 For coconut bases
Grapes grown in the world’s highest vineyards in Argentina give this wine an intense acidity, with flavours of lychee and orange peel, that cuts through rich coconut-based curries.
Tesco Finest Torrontés, £7.50
4 For vegetable dishes
This wine has hints of green apple and gooseberry; sip with vegetable dishes to intensify the earthiness. Try it with the Orissan santula curry on p50.
Tesco Finest Western Australia Sauvignon Semillon, £8
Just what you need to cook your curry in a hurry
1 Aluminium Induction Saucepan 16cm, £11; 2 Aluminium Induction Frying Pan 24cm, £10; 3 Stainless-Steel Garlic Press, £2.75; 4 Aluminium Induction Casserole 28cm, £22; 5 Clip Glass Storage - Small, £2.50, Medium, £3, Large, £3.50; 6 Small Bamboo Chopping Board, £4; 7 Aluminium Induction Saucepan 20cm, £13
To preserve your aluminium cookware, use a soft cloth when cleaning, using gentle circular motions.
Turkey & trimmings
With Everyday Low Prices on all your festive essentials, pop these in your freezer now… then celebrate in style on the big day
Heat in the oven in just 6 mins. 12 Yorkshire puddings 220g , £1 (45p/100g)
Cook only as much as you need. Caulifower cheese bake 680g , £2 (29p/100g)
Enough turkey for four, with leftovers. Small turkey crown 1.5kg , £14 (£9.33/kg)
Frozen immediately after harvest for maximum freshness. Garden peas 1kg , £1.10
Crispy on the outside, fluffy on the inside. Roast potatoes 800g , 71p (89p/100g)
Peeled, cut and ready to cook. Sliced carrots 1kg , £1.10
Expertly prepared and quick to cook. Button Brussels sprouts 1kg , £1.30
Pork cocktail sausage hand-wrapped in streaky bacon. 20 Pigs in blankets 400g , £3.60 (90p/100g)
Check out these easy tips to make the most of your freezer space. They’ll save you time, money and food waste, as well as setting you up for the festive season ahead
FOR FREEZERS Before you add more to your freezer, do you have a chance to defrost it? It’s wise to defrost once a year (or when the ice gets more than 5mm thick). Put your food in the fridge or in cool bags (don’t keep it out of the freezer for more than a couple of hours), then unplug (if it’s not attached to a fridge) and let the ice melt. Lay towels on the floor to soak up drips and scrape off stubborn ice with a spatula to speed things up. If your freezer has a drain tube inside, tip it back to help channel the water out. Wipe the inside of the freezer with a warm water and vinegar mix to clean, then dry and ensure it’s back to -18°C before putting your food back in.
FOR FOOD Unless a product or recipe specifies this, avoid defrosting at room temperature, as harmful bacteria multiplies more quickly this way (especially in meat, poultry and rice). Defrost food in the fridge or on the defrost setting in your microwave before cooking.
Get the most out of the items in your freezer with a little admin. Here’s how…
Lists aren’t just for shopping. Keep a list of your freezer contents and you’ll avoid doubling up on food you already have. It also reminds you of hidden gems lurking at the back. You could even note down dates of freezing, as a reminder of when to use things up.
Never mistake a portion of spag Bol for chilli again. Note down what’s in each freezer bag or container and its useby date (see below). Then rotate things regularly so food that needs to be used next is at the front of your mind.
Aim to use frozen meat, bread and home-cooked meals within three months, and frozen fruit and veg within six. Freezable products will tell you how long to freeze them for on the pack. Find the blue snowflake symbol beside freezer-friendly recipes in this magazine.
We don’t all have huge Instaworthy freezers at home, but even the smallest spaces can be used more efficiently.
❆ CHOOSE BAGS OVER BOXES
Freezing in bags and standing them vertically saves space –plus you don’t waste time trying to find a plastic lid to fit your box!
❆ OPEN-FREEZE FIRST
Also known as flash-freezing, you lay foods such as berries, chopped ginger or sliced bread on a baking tray and freeze for 30 mins to harden, then transfer them to freezer bags. This takes up less space than freezing in bulk and makes it easier to cook portions, as it stops everything clumping together.
❆ ORGANISE DRAWERS BY TYPE
There’s no right or wrong way to categorise your drawers. A simple meat, veg and miscellaneous split would work. Or you might want something more specific: ingredients, batch-cooked meals, treats. Either way, having a system saves you rummaging aimlessly, and helps you to keep of track of what you’ve used up.
Freezer ‘burn’ happens when food has been frozen for too long, or was not wrapped properly, so it loses moisture. Although it’s often still safe to eat, dehydration can make food chewy and dry. Meat and fish can look dark brown, or grey and leathery; produce can shrivel, while ice cream will lose its creaminess and, often, form a layer of ice on top. You can minimise the risk of freezer burn by keeping your freezer at -18°C, packaging your food properly to avoid oxygen exposure, and opening the door less frequently.
The sooner you eat food (within 2-4 months of freezing), the less likely it is to ‘burn’.
These batch-cooked stars are ideal for speedy meals on the busiest days.
SOUP Throw in any veg you have left in the fridge, simmer, blitz and freeze in portions for quick and tasty comfort food.
BOLOGNESE Whip up a big batch of meat or veggie Bolognese and use up any past-their-best herbs.
CURRY Cook a curry to use up meat and veg. If you have frozen coconut milk in an ice cube tray, add a few cubes for creaminess. You can cook naans from frozen and serve them on the side. Find lots of recipes online at tesco.com/recipes.
Keeping your freezer full will make it most effective, as cold air can still circulate but less escapes when you open the door. The ideal temperature is -18°C.
If you don’t use up these staples, freeze them to use later.
FRESH HERBS Blitz into pesto or place in ice cube trays and freeze with oil.
EGGS Beat an egg, pour it into a mufn tin hole, add a sprinkle of salt, then freeze. Thaw before frying or scrambling.
FRESH GINGER Peel and cut into thumb-sized pieces before freezing, then grate from frozen.
BANANAS Open-freeze slices of banana (see left) before transferring to a freezer bag. Add to smoothies on busy mornings.
CHEESE You can freeze leftover Parmesan or blue cheese rinds and add to soups or risottos. Hard cheese can be grated and frozen to use in cooking.
40 tie-handle food bags, £1.25
Ice cube tray, £3 ce cube tray £3
Look out for getahead Christmas recipes and buys in our November issue, in stores from 2 November.
Rodda’s original authentic Cornish clotted cream is renowned for its rich creamy colour, silky thick texture and a delicate golden crust. Made in Cornwall since 1890.
Find Rodda’s clotted cream in the dairy aisle.
easy Christmas entertaining with minimal fuss and waste, check out Tesco’s online service
Christmas seems to start earlier every year, but the sooner you start planning for it, the easier it is to manage and budget for. We all want to create memories we can treasure, so what better way than through good food and easy entertaining!
Tesco’s Festive Food to Order service can help you organise your Christmas food. Whether you’re looking for an alternative centrepiece for the big day or a show-stopping dessert to wow your guests, there’s something here for you.
Are you a turkey traditionalist? From a luxury whole bird to a stuffed joint for a smaller gathering, you’ll find a turkey to suit your table. Tesco has even put together a full three-course turkey dinner for four that costs less than £60.
It’s more affordable to impress than you might think, with choices like these thermidor lobster tails (above right). And there’s a wide choice of plantbased dishes, including desserts everyone will want to try.
Pick up the brochure in selected stores from 10 October, or browse online and start picking your favourites for a festive season to really look forward to.
BROWSE the complete range of Christmas food products at tesco.com/festive-food. Or pick up a Festive Food to Order brochure in selected stores.
CHOOSE YOUR SLOT and have your order delivered straight to your door, or pick it up via Click+Collect.
Delivery Saver customers can order from 6am on 15 November; all other customers can order from 6am on 22 November.
FILL YOUR BASKET online with all the items you want to make your
Christmas special. Festive Food products must be confirmed by 11.45pm on 14 December, but you can still amend or add other products to your order up until 23:45 the day before your delivery or collection, To secure your delivery slot, check out within two hours of selecting it.
DELIVERY Online orders will be delivered to your home and Click+ Collect orders can be collected between 20 and 23 December.
Tesco development chef Phoebe Ruia shares two of her favourite recipes enjoyed during the Festival of Lights
DIWALI IS ABOUT FAMILY, FOOD AND SHARING
‘Being of mixed heritage (my dad is Indian and my mum Scottish), I really appreciate the importance of different cultures. Dad has brought me up to appreciate Indian flavours, and it’s my favourite food. Diwali to me means family. It’s the time of year when I look forward to us all celebrating together, sharing food and stories, remembering those who can’t be with us anymore and just being present. We wouldn’t usually eat meat on Diwali, which has always been exciting as I’ve been encouraged to explore different foods, such as paneer (which I now love) and chaat – like my recipe (right), which is perfect with a traditional salted lassi.’
‘ I look forward to us all celebrating together, sharing food and stories, remembering and just being present
Serves 4
Takes 5 mins
Cost per serve 26p
500ml 0% fat Greek-style yogurt
1 tsp cumin seeds
½ tsp fine salt 5g fresh mint leaves, half finely chopped ice cubes
1 Put the yogurt in a tall jug and mix in 250ml cold water.
2 Toast the cumin seeds in a dry frying pan, then use a pestle and mortar to grind to a powder with the salt. Stir into the yogurt mixture with the chopped mint.
3 Put the ice cubes into 4 glasses and pour over the lassi. Top with the whole mint leaves to serve. Each serving contains
Serves 2 Takes 20 mins
Cost per serve 83p
360g foury potatoes, cut into 4cm cubes
1 tsp cumin seeds
2cm piece fresh ginger, peeled and finely chopped
1½ tsp garam masala
1½ tsp hot chilli powder
1½ tsp tamarind paste
1 heaped tbsp full-fat Greek yogurt
½ small red onion, finely sliced ½ green chilli, sliced 25g pomegranate seeds
5g fresh coriander, leaves picked ½ lime, cut into wedges
1 Put the potatoes and turmeric in a large bowl; toss together to coat.
2 Melt the butter in a large frying pan over a medium heat. Stir through the cumin seeds and ginger, then fry for 1-2 mins until fragrant. Add the potatoes, turn up the heat to high and fry for a further 10 mins, stirring occasionally, until tender and crisp on the outside.
3 Remove the pan from the heat and toss through the garam masala, chilli powder, tamarind and a pinch of salt. Transfer to a serving plate or bowl. Dollop over the yogurt, then scatter with the red onion, chilli, pomegranate seeds and coriander leaves. Serve with lime wedges for squeezing over.
Each serving contains
of the reference intake. See page 97. Carbohydrate 38g Protein 6g Fibre 6g
‘
2 tsp ground turmeric 50g salted butter
Tonight and every night, homeless young people will be on our streets, too afraid to sleep. Their fears feel very real, as we know from our research that 3 in 10 homeless young people have been physically assaulted.† Gemma was just 17 when she was forced to sleep rough: “I was really scared. I felt very vulnerable being all on my own.”
Fortunately, Gemma found safety at Centrepoint. But right now, thousands more young people are still in danger – alone and terrified on our streets. By becoming a Room Sponsor for just 40p a day, you could help give another young person a safe, warm, room and the support they need to recover. We know that the right support, at the right time, can change everything. In fact, 94% of young people moved on from Centrepoint positively last year. So your gift could help a young person feel hopeful at last. As Gemma says, “I don’t know where I’d be without Centrepoint. They helped me think about my future for the first time in years.”
Please sponsor a room and make your most important gift – a better future for a homeless young person.
£12
Email or write and we’ll choose a Star Letter* to win a £50 giftcard**
‘
Growing up I’d often hear my nan say, ‘Waste not, want not’, so reading your tips in July/August’s Eco stories made me smile. She’d always find a way to save or revive any leftovers so nothing went to waste. I try to live by this rule too and not take food for granted. Better for the planet and your bank account! Bianca, via email
Two come along at once I’d been looking for a new chickpea recipe for some time so your July/August issue was very welcome with Spiced chicken skewers with chickpea salad and Blitz-a-batch houmous. Both went down a treat with my family as a tasty change. I can always rely on you for something different. Valerie, via email
Totally yummy recipe for the No-churn blackberry & cinnamon ripple ice cream in Jul/ Aug @tesco magazine! @mrskmegson
This Roasted carrot & cheese tart (July/ August) is the perfect packed lunch for work or picnics! Super-easy too! @tescofood @saturdaynight atthesmoothies
Most-liked recipe
The Blueberry bircher muffins from our July/August issue went down a treat! Melanie, via email, said, ‘Loved them. They didn’t stay in the tin for long.’ Sarah, via email, said, ‘My son loves to cook and he decided to make these. Thanks for inspiring the next generation of cooks with your easy-to-follow recipes.’
From @tescofood Chilli cheeseburgers (July/August) with bacon – I added my own Paprika Cubed Potatoes #tescorecipes #burger #foodofinstagram @mattchef2021
Sweet treats
Satisfy little cravings with this simple 5-ingredient cookie
34p PER SERVE
Serves 2
Takes 15 mins plus cooling Cost per serve 34p
30g block dairy-free butteralternative
55g soft light brown sugar
35g self-raising flour
25g dairy-free dark chocolate, chopped ¼ tsp vanilla extract dairy-free vanilla ice cream, to serve (optional)
1 Preheat the oven to gas 7, 220°C, fan 200°C. Beat together the spread and sugar until fuffy and light.
2 Stir in the four, chopped chocolate and vanilla extract. Mix to form a soft dough, then shape into a fattened round about 10cm wide. Put the dough in the centre of a small (about 15cm), oven-safe nonstick pan.
3 Bake for 7-9 mins until the cookie has spread out to fill the pan and begun to dry a little at the edges. Set aside to cool in the pan for at least 5 mins.
4 Wrap a tea towel or oven glove around the handle of the frying pan as it will stay hot for a long time. Bring to the table with a scoop of ice cream in the centre, if you like.
COOK’S TIP
For an even more chocolatey twist, replace the vanilla extract with 2 tsp cocoa powder and reduce the flour to 30g.
Derek serves up his plant-based take on hot dogs with beer-braised onions, just in time for Oktoberfest
Started in 1810 in Munich, Germany, now people from all over the world enjoy the famous beer and sausage festival of Oktoberfest. Join in the fun with Derek’s fantastic plant-based hot dog recipe. ‘The bangers, pickled cabbage and beer-braised onions are a wicked combination,’ says Derek. ‘The favours work so well you’ll want to dive in for another winning round.’
‘
Makes 6 freeze beer-braised onions only
Takes 45 mins
Cost per serve £1.27
150g red cabbage, cored and thinly sliced
1 tbsp cider vinegar
¼ tsp caraway seeds, toasted (optional)
2 tbsp sunfower oil
3 onions, thinly sliced 250ml German beer (or other vegan beer)
350g pack Wicked Kitchen
6 chorizo-style bangers
6-pack soft white hot dog rolls
6 slices of free-from coconut oil alternative to jalapeño & chilli cheese slices (from 180g pack)
4 tbsp wholegrain mustard
5g fresh chives, snipped, to serve (optional)
1 Toss together the cabbage, vinegar, caraway seeds and ¼ tsp salt in a bowl; set aside in the fridge for at least 20 mins.
2 Heat 1 tbsp oil in a large, heavy frying pan over a medium heat. Fry the sliced onions for 10 mins, stirring every few mins until softened and well browned. Stir in the beer, reduce the heat to low and cook for a further 15 mins, stirring occasionally, until all the
liquid is absorbed and the onions are very tender. Season with pepper.
3 Meanwhile, heat the remaining 1 tbsp oil in a separate frying pan over a medium heat and fry the bangers to pack instructions. Preheat the grill to medium.
4 Split the hot dog buns in half and transfer to a baking tray. Divide the cheese-alternative between the buns, then grill for 4 mins until melted.
5 Put the bangers in the buns and dollop over the mustard, beer-braised onions and pickled cabbage. Scatter with chives to serve, if you like.
Each serving contains
of the reference intake. See page 97. Carbohydrate 53g Protein 14g Fibre 8g
6-pack, £2.50 (42p each)
Beer-braised onions are great with the spicy flavours of my hot dogs. Once you’ve had them, you’ll want them with everything –try them with bangers and mash.
‘Derek Sarno, Tesco’s director of plant-based innovation
Both the pickled cabbage and beer-braised onions can be made ahead and stored in the fridge in airtight containers for up to 3 days.
Using seasonal fresh ingredients and bigflavour storecupboard favourites, these recipes will keep things easy on busy weeknights and get more good stuff into your diet, without breaking the bank
For more Jamie recipes, including this Hodgepodge soup, visit tes.co/jamieoliver.
Save time, effort and money with these handy recipes, shortcuts and tips –from quick prep to one-pan cooking
Serves 6 freeze soup only
Takes 50 mins
Cost per serve 60p
1 pumpkin or butternut squash (about 1.2kg)
2 onions
olive oil
2 eating apples
2 garlic cloves
10g fresh sage
200g stale bread
50g Cheddar
1 vegetable stock cube
1 Preheat the oven to gas 6, 200°C, fan 180°C. Scrub the pumpkin or squash, slice in half and scoop out the seeds, then roughly chop the fesh. Peel and slice the onions into wedges. Chuck it all into a large roasting tin, drizzle over 2 tbsp olive oil, then roast for 30 mins or until soft and gnarly.
2 Meanwhile, core the apples and slice into wedges, and bash and
peel the garlic cloves. When the time’s up, chuck them all into the tin with a few sage leaves and roast for a further 10 mins.
3 Slice the bread into 2cm chunks and put on a baking tray, then pick over the remaining sage leaves. Drizzle with 1 tbsp oil, toss to coat and spread out into a single layer. Finely grate over 20g of the Cheddar and bake for 5 mins or until golden and crisp.
4 Remove the pumpkin tin from the oven and tip everything into a large pan over a medium heat. Crumble in the stock cube, pour over 1ltr of boiling water and grate in the remaining Cheddar. Bring to the boil and cook for a couple of mins, then remove from the heat and blitz until smooth.
5 Season to perfection, then divide between bowls and top with the croutons and crispy sage. Finish with a drizzle of olive oil, if you like.
‘With vibrant pumpkin and sweet apple, this simple, seasonal soup is pretty hands off – you just chuck it all together, roast, then blitz until you have a creamy, velvety soup. My cheesy sage croutons are a game-changer and take this humble autumnal dish to the next level’
SCRUMPTiOUS SALAD LEAVES, DELECTABLE DRESSiNGS, AND TANTALiSiNG TOPPiNGS... Whoever said that salad was boring? Certainly not us. Each of our new salad kits is inspired by flavours,tastes and textures from around the world. So now, whether enjoyed on their own, or as a perfect complement to everyday meals, salad just got sexy.
‘I
love vac-packed beetroot – it’s already cooked, so it’s easy to use and lasts for ages. Buddied up with zingy tomato salsa, and a spinach and feta yogurt, these bold, bright fritters are as tasty as they are easy to make’
Serves 4 (makes 12 fritters) Takes 25 mins Cost per serve 84p
100g baby spinach
100g natural yogurt
100g feta olive oil
250g vacuum-packed beetroot
150g plain flour
2 large free-range eggs
4 spring onions
300g cherry tomatoes red wine vinegar
1 Put most of the spinach, the yogurt and a third of the feta in a food processor, drizzle in a little olive oil and blitz until combined. Transfer to a bowl.
2 Drain the beetroot and put most of it in the food processor (no need to clean it). Add the four, eggs and a pinch of seasoning, then pulse until combined. Trim and roughly chop 2 of the spring onions, then pulse into the batter with the remaining beetroot and another third of the feta – this will give your fritters a nice chunky texture.
3 Drizzle a little oil into a large nonstick frying pan over a medium heat, add tablespoons of batter (12 in total) and cook for 2-3 mins each side or until golden and cooked through – you may need to work in batches (cover with foil to keep warm, if needed).
4 Roughly chop the tomatoes with the remaining spring onions, then toss in a bowl with 1 tsp each red wine vinegar and olive oil; season.
5 Divide the yogurt between plates, top with the remaining spinach leaves, then stack up the fritters. Spoon the tomato salsa over and crumble over the remaining feta.
Each serving contains
‘Cooking rice (and fsh) can be daunting, but my foolproof method works every time. I’m using fsh pie mix, but feel free to swap in any fsh you like – just make sure it’s from sustainable sources’
Serves 4
Takes 40 mins
Cost per serve £1.90
4 large free-range eggs
30g pack fresh coriander olive oil
1 lemon
320g frozen classic vegetable base mix
2 tbsp korma curry paste
300g basmati rice
320g frozen peas
340g pack fish pie mix
1 Half-fill a large, shallow, flameproof casserole pan with boiling water, add a pinch of sea salt, then place over a high heat and bring to a fast boil. Cook the eggs for 6½ mins, then drain and rinse under cold water until they’re cool enough to handle.
2 Finely chop half the coriander (stalks and all), then place in the empty casserole pan on a medium-high heat with 1 tbsp olive oil. Finely grate in the lemon zest, then add the frozen veg mix and cook for 5 mins or until softened, stirring occasionally.
3 Stir in the curry paste and cook for 1 min, then add the rice and a pinch of seasoning. Cover with
600ml boiling water, mix well, then turn the heat up to high and let it bubble away for 2 mins.
4 Scatter the peas and fish pie mix on top, then gently fold them into the rice. Reduce the heat to low, cover and cook for 12-15 mins or until the rice is fluffy. Meanwhile, carefully peel the eggs.
5 Squeeze over half the lemon juice, fluff up the rice with a fork and flake the fish. Quarter the eggs and nestle them into the rice, seasoning with a little black pepper. Pick over the remaining coriander leaves and cut the remaining lemon half into wedges for squeezing over.
For your chance to win a signed copy of Jamie’s new book, ONE, 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 #TescoJamieChallenge. Opens 00:01 on 5 October 2022. Closes 23:55 on 1 November 2022. UK only, 18+. For full terms and conditions, visit tes.co/tescojamiechallenge.
Smoothies are the universal symbol of a health kick - but are they really as good for you as they look? Next time you fancy a fruity fix, try eating your fruits instead of drinking them, to protect your teeth, save pennies and boost your vitamin intake.
Fruits naturally contain a type of sugar called fructose. When we eat fruit whole, their fibre content helps to slow down the speed fructose is absorbed into our bloodstreams. But when we blend fruits, their sugars are released – these are called ‘free sugars’.
Free sugars (also found in honey, syrups, or added to fizzy drinks and cakes) contribute towards tooth decay and increase your risk of type 2 diabetes.
Adults should consume no more than 30g (7tsp) per day *
Blending costs you extra electricity compared to eating fruit whole, while buying shop-bought smoothies and juices can be pricey and will only last one or two servings. A bunch of bananas or a punnet of berries to snack on may work out cheaper and last for longer.
If you do make a smoothie, use a little less fruit and add more carbs (and therefore fibre) such as oats, and protein such as milk or yogurt, so that it’s more nutritionally balanced with less free sugar.
As well as fibre, fruits are good sources of vitamin C, which helps to maintain healthy skin and bones; potassium, which helps the heart muscle work efficiently; and folate, which supports the formation of red blood cells ** . Aim to ‘eat the rainbow’ for the best mix of vitamins, minerals and nutrients.
One 150ml serving of juice or smoothie is 1 of your 5-a-day; you can dilute it with water to make it stretch further, but stick to this limit as they only count once. Drink alongside a meal to limit the damage to your teeth.
Turn over for tips on menopausal health
Menopause is defined as having 12 months of no periods (for no other medical reason). The UK’s average age for menopause is 51.
Perimenopause is the transition to menopause, on average starting at 45. Hormones fluctuate, periods become irregular and symptoms can include hot flushes, night sweats, brain fog and irritability.
Laura Clark is a dietitian, women’s health specialist and founder of The Menopause Dietitian (themenopausedietitian.co.uk).
‘What we eat can help alleviate certain menopausal symptoms, protect our ageing and postmenopausal bodies against disease, and give us the nutrients we need to feel energised and healthy in midlife. However, eating well can be tricky as we juggle busy schedules and often see to the needs of others before our own. Hormonal shifts and the impact of menopause on the body is different for everyone. Hormone Replacement Therapy (HRT) can support us, but it’s also a chance to reflect on if our diets are serving us well.’
QIs Hormone Replacement Therapy (HRT) the only way to alleviate symptoms?
AResearch shows that plant-based diets can help to reduce symptoms of menopause. Phytoestrogens are plant compounds with oestrogen-like properties, and there are two main types: isoflavones, found in soya beans and soya products, and lignans, found in flaxseeds, wholegrains, fruits, vegetables and legumes.
Menopause makes you gain weight
It’s believed weight gain is more linked to ageing than menopause. Falling oestrogen levels influence where we store fat, most notably around the middle. Help by increasing your protein intake and doing weight-bearing exercises (walking or dancing) and strength work.
A 12-week study of postmenopausal women found that eating 86g of cooked soya beans daily with a low-fat, plant-based diet reduced hot flushes by nearly 80%*
EDAMAME OR SOYA BEANS
These are a great source of protein
QUINOA
A wholegrain, it’s a source of protein, as well as iron and magnesium, which support energy levels.
ALMONDS
A few almonds a day may help reduce cholesterol*** – important since cardiac disease risk increases after menopause.
FLAXSEEDS AND LINSEEDS
Support normal digestive function.
BLUEBERRIES
High in polyphenols, they’re believed to support cognitive function, and may help lower blood pressure.
It’s easy to increase your protein levels without eating more meat – just add tasty soya beans.
SPEEDY GREENS & PESTO PASTA
Serves 4
Takes 25 mins Cost per serve £1.08
350g frozen soya beans
300g wholewheat fusilli
375g pack broccoli, cut into forets
1 tsp olive oil, plus 1.5 tbsp
2 courgettes, peeled into ribbons
1 tsp crushed chillies
For the pesto
55g golden faxseeds, toasted
2 garlic cloves, roughly chopped
30g pack fresh basil
1 lemon, zested and juiced
1 Boil the beans for 6 mins. Transfer to a bowl with a slotted spoon, reserving the water; set aside.
2 Cook the fusilli to pack instructions in the reserved water, adding the broccoli for the last 4 mins. Drain, reserving 150ml cooking water.
3 Meanwhile, heat 1 tsp oil in a frying pan over a medium heat. Add the courgettes and fry for 2-3 mins until softened and reduced. Stir in the fusilli, broccoli and 150g soya beans.
4 Tip the toasted flaxseeds into a food processor with the remaining 200g cooked soya beans, the garlic,
Ô
Increasing your intake of plant-based foods, even if not exclusively, is a really good way to improve your menopausal health
Laura Clark, dietitian
basil and lemon zest and juice; blitz to combine. With the motor running, add 2 tbsp olive oil and enough of the reserved pasta water to make a chunky but spoonable sauce. Season to taste.
5 Stir the pesto through the pasta and veg; scatter with crushed chillies.
Each
WE USED
ÔSoya beans (podded edamame beans) are high in protein** and help support bone health.
Soya Beans 600g, £2.25 (36p/100g)
Make the burger mixture up to the end of step 2, then cover and keep in the fridge for up to 24 hrs.
SPICY EDAMAME BURGERS WITH LIME SLAW
Serves 4 freeze burgers only
Takes 40 mins Cost per serve £1.32
100g bunch spring onions, trimmed and roughly chopped
1 red chilli, sliced, deseeded if you like
3 garlic cloves, roughly chopped
3cm piece fresh ginger, roughly chopped
400g tin chickpeas, drained and rinsed
250g frozen soya beans, defrosted
30g pack fresh coriander, 20g roughly chopped, 10g leaves picked
To serve
300g pack sweet chilli slaw kit
2 limes, juiced
½ tsp caster sugar
2 tbsp reduced-salt soy sauce
4-pack large wholemeal baps, halved 2 tbsp vegan mayo potato wedges, to serve (optional)
1 Start by making the lime slaw. Put the veg from the sweet chilli slaw kit in a bowl with the lime juice, sugar and 1 tbsp soy sauce. Toss together, then set aside, reserving the sweet chilli sachet.
2 Preheat the oven to gas 6, 200°C, fan 180°C. Put the spring onions, chilli, garlic, ginger, remaining soy sauce and the chickpeas in a food processor and blitz to combine; season with black pepper. Add the soya beans and chopped coriander, then blitz again to a slightly chunky mix.
3 Shape the mixture into 4 patties and transfer to a lined baking sheet. Bake for 25 mins, adding
the baps for the last 5 mins to warm through.
4 When ready to serve, stir the coriander leaves through the slaw. Mix the vegan mayo with the reserved sweet chilli sauce and spread on the bottom halves of the baps. Top with a burger and a spoonful of slaw, then sandwich with the lid and serve with more slaw and potato wedges on the side, if you like.
Getting your teeth up to 100% clean is easy thanks to TePe Interdental Brushes’ expert design. They can reach the 40% that your regular toothbrush misses.
We make quality dental products for everyday life. That’s why 94% of UK dental hygienists recommend us*. Find out the details at tepe.com
*Source: A survey of 201 dental hygienists in the UK, Ipsos (2019)
As summer slips away, how do we fight the urge to hibernate? We ask the experts for tips to stay energised into autumn
With chilly days and darker evenings, leaving the house can feel like an uphill battle. But did you know there are biological reasons behind our desire to cosy up?
NHS registered nurse Sara Cucciniello (@sara_cucciniello) explains, ‘Colder and shorter days are thought to impact hormones in our body, increasing production of melatonin – which can make us sleepier – and lowering production of serotonin, a hormone that plays a key role in mood.’
Even our body clock changes. ‘Our circadian rhythm (our body’s internal clock) can be afected during shorter days as our bodies use sunlight to regulate sleep, appetite and mood,’ says Sara. ‘Therefore, reduced sunlight exposure can disrupt our body
2m people in the UK are affected by SAD*
Spotlight on
clock.’ All this works to slow us down and make us feel sleepier. It can afect us mentally too.
‘
Psychologist Dr Sula Windgassen (@the_health_psychologist_) says, ‘Reduced access to sunlight can impact our mood. We may see shorter days as less time to get everything done, which can add pressure and stress. Coupled with the cold, we may feel less inclined to leave our homes and opt to remain warm inside.’
With all this change, it’s easy to see why we want to hibernate.
But Dr Windgassen says, ‘Too much time spent indoors may make us bored and restless, and diminish our activity levels, which are also key for mood and health.’ So it’s important to try to energise as much as we can.
For some people, this lethargy develops into a form of depression called SAD (Seasonal Afective Disorder).
Sara describes some symptoms of SAD as ‘persistent low mood, feeling irritable and anxious, difficulty concentrating, cravings for high-carbohydrate foods, feeling sleepy during the day and finding it hard to stay connected to loved ones’. If you’re concerned you or someone you know is sufering from SAD, contact your GP.
For milder cases of winter blues, there are things you can do to boost your energy – and they’re more afordable than you think.
According to Sara, one thing that might help is nailing our sleep schedule. ‘Waking up at the same time every day, setting a regular bedtime to ensure seven to eight hours of sleep a night, and establishing a relaxing bedtime
For mild cases of winter blues, there are things you can do to boost your energy – and they’re more affordable than you think
‘
routine can help boost our energy, as we avoid oversleeping,’ she says. ‘Also try optimising your exposure to sunlight by taking a brief lunchtime walk, or sitting near a window when indoors.’
Overriding the hibernating feeling can be helped by creating positive associations of leaving the house. Dr Windgassen explains that if you only go out to go to work during winter, leaving the house can feel more laborious and punishing. ‘We can change these associations by pairing the outside with more rewarding activities,’ she says.
‘Think of things you enjoy, people you like to spend time with, and use this as your motivation to get out of the house.’ Visiting friends, going for a meal or heading of on an autumnal walk all help you look forward to getting outdoors.
Snuggling up on the sofa isn’t oflimits – it just needs to be intentional. Dr Windgassen says, ‘Time spent at home should be nurturing and stimulating so we don’t miss out on those important brain chemicals for our mood. This might mean creating cosy indoor environments that we take pleasure in.’ Try scented candles, low lighting and your favourite foods. And, most importantly, be kind to yourself, and always reach out to your friends, family or GP if you’re struggling.
MORNING SUN
Get at least 10 minutes of daylight prior to 9am to start the day.
KEEP HYDRATED
Not drinking enough water can leave you feeling sluggish.
MOVE YOUR BODY
It doesn’t have to be high-intensity exercise. Tidying the house, yoga or gardening all count!
LIGHT THERAPY
Some people find investing in a light box can be helpful.
DRESS UP
Also known as ‘dopamine dressing’, wearing bright colours or patterns is thought to boost mood.
Eating your 5-a-day, plus omega-3 fatty acids and protein, are thought to improve your mood.**
Menopause: it’s all hot flushes and ‘brain fog’, right? Wrong! There are 48 possible symptoms; it’s about time we started talking about them
Research by TENA revealed that 92% of women say they were unprepared for the menopause. Let’s change that…
READY (OR NOT)
Hot flushes are the best-known side effect of menopause. Ask others how they dealt with them and you might hear tips such as keeping your sheets (or your pillow) in the fridge. But everyone is different; 25% of women going through the menopause won’t experience this symptom*
SKIN SOLUTIONS
Sensitive skin is a lesser-known symptom and simple actions, such as adding oats to not-toohot bathwater, can help. If you regularly wear pads or liners for any bladder leaks – something else many experience during
menopause – choose kinder-toskin TENA Lights Sensitive with 0% fragrances or dyes.
DIARY UPDATES
To help you talk openly with friends or a GP, first try talking to… yourself. Keeping a simple diary is a great way to notice changes in your emotions that might relate to menopause, such as low mood, anxiety, forgetfulness and ‘brain fog’.
FIND YOUR TRIBE
Sadly, 43% of women say they felt ‘very alone’ during the menopause, while 41% believed they were supported by their female friends and 46% by a partner*. It’s never too early to broach the subject of menopause and get a sense of who you can talk to about it.
3 STRESS-FREE WAYS TO…
1. Try the 48 test
Most of us can’t even name three, but there are an incredible 48 potential symptoms of the menopause* Throw that into a chat with family or friends and get talking.
2. Begin with a question
Asking a more general, non-personal question, such as ‘Do you have any friends going through the menopause?’, gives loved ones the chance to decide how much they want to open up.
3. Share to show you care Do you want to support someone but don’t know where to begin? Asking ‘Is there anything I can do to make it easier for you?’ is a great way to raise the topic and help someone feel less alone.
Lights by TENA Liners in Long (20-pack), Normal (24-pack), and Light (28-pack), £2 each
Find out what Tesco has planned to mark reaching a £100 million milestone with its Community Grants programme
Since Tesco started its ‘blue token’ funding programme in 2016, it has given Community Grants to 50,000 local projects and charities, resulting in a positive impact on UK communities. The total value of grants is now set to hit a whopping £100 million; so how to celebrate?
The answer is with 100 ‘gold’ tokens, which will be hidden in stores across the country from 15October.Customerswhofind one can then pick which charity gets a special golden grant of £10,000 in November – and will receive a gift themselves* .
You can collect blue tokens at checkout in store, then use them to have a say on which nominated local charity gets the grant. Each charity will receive cash; the one with the most votes gets the largest amount.
None of this great work would be possible without Tesco’s
‘
We’re so pleased we can
celebrate £100m grants being given out and our special partnership with Groundwork too
‘
Claire De Silva, Head of community, Tesco
partner Groundwork, a federation of charities helping communities tackle local poverty and environmental issues. And this year is its 40th birthday, so it’s celebrations all round. Good luck in your search for a gold token!
The cash Love Glastonbury received from the Community Grant went towards essential running costs
Love Glastonbury was awarded a £1,000 Community Grant, which enabled them to redistribute food to locals who needed it.
Love Glastonbury aims to alleviate food poverty, while also reducing food waste, by redistributing excess food to anybody in need locally. To date, they have stopped 80 tonnes of foodfromgoingtolandfill.
The Community Grant funding went towards the running costs and improvement of a ‘free to use’ community fridge of fresh food every day. In addition, a self-referral food bank pantryofferinglongshelflife food was made available to anyone in need, no questions asked.
The Tesco Community Grants programme means we can help many thousands more communities deliver projects that matter to them
Graham Duxbury, UK chief executive, Groundwork
GIVE ME MORE +
Nominate a project or apply for a grant at tescocommunitygrants.org.uk
ÔVolunteers make 24 trips to supermarkets and local shops every week to pick up surplus food to restock the fridge and pantry. The food bank opens twice a week, and there is a delivery service for those who can’t get out. Local resident Joanne says, ‘When serious illness struck and the world of disability became my normality,Istruggledtokeepafloat. I’m so grateful to the community pantry – their support has enabled me to retain a sense of normality.’
Autumn treats:
1 Fox & Ivy
Belonging
Scented Diffuser
- Smoked Nutmeg
100ml, £9;
2 Belonging
Alphabet Mug, £5
Easy living
Create a warm and comforting living space for less this autumn and beyond
Layer up your throws wherever you’re nesting to keep warm on chilly evenings. Fox & Ivy Hedgehog Throw, £6; Black Oversized Super Soft Throw, £10; Fox & Ivy Ginger Sherpa Velvet Throw, £25
Instant seasonal updates: 3 Fox & Ivy Hedgehog
Cushion, £7; 4 Fox & Ivy
Belonging Inclusion
Scented CandleSmoked Nutmeg 930g, £12
Escape to the forest with this beautiful bed linen set that looks expensive but comes at an affordable price. Plus, when you fancy a change, flip the cover for a whole new bedroom look. Made from a cotton polyester mix, it needs minimal ironing. Woodland Double Duvet Set, £14
Don’t light candles for a few minutes - burn for longer.
Let them cool and trim the wicks before lighting again. Clean the wax pool once cool to prevent debris build-up.
Cinnamon & Clove Scented Candle - 515g, £5, 300g, £4; Pumpkin Candle - Pumpkin Spice 130g, £7
All the gruesome gear and lots of ideas for a creepy, budget-friendly Halloween
COSTUMES FROM JUST £9
Spooky Skeleton, £9; Butterfly Princess, £15; Scary T-Rex, £15; Friendly Ghost, £12.50.
2022 WINNING COSTUME
Kids: Design your own Halloween costume… and you could be wearing it next year!
Have your little ones design their own Halloween costume. The most innovative idea will win a £150 Tesco giftcard and the design will be made and sold in Tesco for Halloween 2023.
To enter, email a picture of your child’s Halloween costume along with their name and age to halloweencomp@tesco.com.
Three runners-up will each win a £50 Tesco giftcard (categories: under five years, 5-7 years, 8-11 years). All entries must be received by 6 November 2022. The winners will be contacted by 21 November 2022. For more details, including full terms and conditions, visit tesco.com/ zones/tesco-competitions.
Last year’s winner was Josie Crawford, aged seven, who designed the fab ghost dress (below). You can see it being modelled on the previous page.
What you’ll need scissors; egg box; black paint; double-sided tape; drawing pin; pipe cleaners - we used red for a truly spooky spider; paint brush; googly eyes; sticky tac
1 Cut out 2 separate segments from the egg box, keeping 1 full-sized and reducing the other to half-height.
2 Paint them black, making sure to paint all the cut edges; leave to dry.
3 Stick them together using doublesided tape: this will create the head and body of your spider.
4 Using a drawing pin, carefully make holes in the spider body for the legs.
5 Next, cut the pipe cleaners to size, bend to create legs, then gently push them through the holes.
6 Finally, add a pair of googly eyes to your spider and a little sticky tac to the base of its body, then stick your spider to the wall or door.
What you’ll need toilet roll tube; green paint; scissors; white paper; black marker; double-sided tape; black card; strips of coloured paper
1 To make a spooky Frankenstein, paint the toilet roll tube green; leave to dry.
2 Cut 2 circles out of white paper for eyes and add pupils with your black marker.
3 Draw a mouth, scar and hair on the tube, then stick on the eyes.
4 Cut 2 bolt shapes out of the black card, then cut a slit on each side of the tube; slot into place.
5 Next, attach a strip of coloured paper to the inside of the tube to create a hanging loop.
6 Use the rest of your strips of paper to make a paper chain, then hang your Frankenstein (and spooky friends) on the ends of the chain.
Throw a bash on a budget? Yes you can!
1 It’s amazing what you can do with a little black paint: use it to cover leaves, add eyes and you have spooky bats to decorate a plain wall (see p90); paint wine bottles for Gothic-style candle holders, or pumpkins for an alternative look.
2 Make your own Halloween tablecloth with a white sheet – use black card or a black marker pen for eyes and a mouth to make it look like a ghost. Or draw cobwebs onto an old black sheet with gold, silver or white pen.
3 Curate a cool Halloween playlist using a free music app.
4 Avoid pricey party bags and make your own by covering empty toilet rolls with coloured tissue paper, and decorating with googly eyes. Fill with sweets before twisting closed.
Whatyou’llneed pliers; a standard-size wire coat hangerpreferably white; an old white sheet or pillow case; ping-pong ball or a cotton wool ball; double-sided tape; a black marker pen; elastic band
1 Taking care with the pliers, cut and remove the bottom section of the hanger, bending up the remaining sides.
2 Cut your white fabric to roughly 50cm wide x 40cm long.
3 Place the ping-pong ball or cotton wool ball along the top edge of the fabric and wrap
the fabric around it, securing with the elastic band.
4 Slide the elastic band over the hook of the hanger to create the ghost’s head.
5 Lift the edges of the fabric up and over the straight edges of the hanger, folding 1cm over the top and securing with double-sided tape.
6 Use the scissors to carefully trim the fabric to size in a semi-circle shape with wobbly edges for a spooky ghost shape.
7 Add a face to the head using a marker pen – try smiley, spooky or downright scary.
What you’ll need some leaves; black acrylic paint; newspaper; white chalk pen; sticky tac
1 Paint the front and back of the leaves with black paint,
then leave to dry on a sheet of newspaper.
2 Once dry, use the white chalk pen to draw on faces.
3 Stick the decorated leaves to walls, a doorway, staircase or mantelpiece.
Turn something old into a new costume
1 Dirty up old clothes to create a zombie look with black tea or leftover ground coffee and cinnamon.
2 Accessories such as swords, shields and wings can be made out of card, then covered in fabric or painted.
3 For a fast Halloween costume, grab a bin liner, cut the bottom off so it becomes a plastic tube, then flatten out and glue or staple the ends together. Fold in half and cut a scalloped shape on the diagonal along the outside edge. Unfold for a ‘bat wing’ cape. Tie the wing ‘tips’ round two hairbands to create wristbands.
Welcome any little visitors to your door with this fun sign. Which will they choose?! Trick or Treat Hanging Sign, £1
g
Scary stares
Easily decorate a pumpkin with these creepy stickers. Go Create Layered Eyeball Stickers, £2
Shop this
Box it up
Paint your own treat box and use it to store all your goodies. PYO Wooden Treat Box, £3
treats at shockingly good prices
Lift your spirits
No party is complete without this spooky decoration. Happy Halloween Garland, £1
Looking gourd Use these pumpkin shapes in your crafts to add a Halloween edge – look out for the skull shapes too. Go Create Skull & Pumpkin Shapes, £1.25
Hung up on you Pull your room together with this colourful curtain to hang in the doorway. Curtain, £4 u
Hats off
This little fella will add some fun spookiness to your home, and he also has a Wizard Gonk friend. Boo Gonk, £6
Shake up your snacking or try something new for your next meal with one of these buys in store now
Choco Snaps 375g, 85p (23p/100g). Toasted crisp rice cereal coated in milk chocolate, fortifed with vitamins and iron.
Carbonara Pasta 1.5kg, £6 (40p/100g). A taste of Italy, this penne pasta is in a rich sauce fnished with beechwoodsmoked streaky bacon. An ideal meal for a family of four.
Vegetable & Beansprout Stir Fry 570g, £1.50 (26p/100g). Straight-to-wok stir fry vegetables with beansprouts.
Original Breadsticks 125g, 55p (44p/100g) Tesco breadsticks are baked with olive oil to be light and crunchy; the perfect accompaniment to your favourite dip!
Wicked Kitchen Almond Barista
Blend 1 ltr, £1.30. Fully fortifed, no added sugar. Great in a homemade barista-style coffee as well as poured over cereal, or make overnight oats, topped with mixed berries.
Lamb Shank in Minted Gravy 450g, £4.80 (£1.07/100g). This lamb shank is sealed in an airtight bag then slowly cooked to lock in the juices to give a succulent texture.
Far from finding pennies down the back of the sofa, these easy ideas will help you top up the festive kitty in no time
SELL INSTANTLY
You can sell books, CDs, DVDs and games online quickly and easily. Try webuybooks.co.uk: you type in the barcode of your item and it will give you an instant valuation. Post it to them for free and you’ll be paid the day after they receive it. Customers make on average around £28, but even if you make £20 that’s a help towards Christmas presents.
Rent out your drive or garage and you could make up to £200 a month, depending on the area. Get an idea of what you could earn and advertise your off-road space for free at justpark.com. There’s a small charge to begin with but, as you can accept weekly or even daily bookings, you shouldn’t have to wait long to start earning. Let’s say your drive is worth £100 a month: you could rent it out for £8 a day, so three days in a month would net you £24. Take off the 3% commission… and you’ll pocket £23.28.
You may have heard it’s possible to make money by completing surveys, but did you know you can get paid to shop? It’s true! Check out grassrootsmysteryshopping.com –sign up for free, choose an assignment then submit a report. Some jobs pay in gift vouchers, others in cash - and it could earn you up to £30 a day.
You probably know your old mobile can make you some money. Perhaps you’re holding on to it because you don’t feel confident wiping all the data? Start by backing up your device, remove any SIM cards, then perform a factory reset. Get more tips at webroot.com.
If your vehicle spends a lot of time on the drive and it’s in good working order, you can make money from it by renting it out to other drivers. Try karshare.com, which sorts insurance, security and fuel. Your car has to be less than 13 years old, but you could earn up to £650 a month. If you rent out your car for a few days a month you’ll make an average of £70 a day after commission (owners receive 70% of the fee minus insurance), but that can be more if your car is very new.
You may be a skilled artist or crafting wizard and able to sell your wares online. But pretty much everyone has something to offer. If you’re fluent in another language or hold a degree in a specialist subject, could you tutor? If you have free time, could you babysit?
Rates vary enormously, but you stand to make at least £10 an hour for tutoring and around £8 an hour for babysitting. Check local online forums for going rates.
Sausage, sage & root veg traybake p16
Your recipes
Aloo chaat 60
Baked arancini patties 46
Beef meatball skewers with dipping sauce 34
Eggs & fingers 29
Greek potatoes with lemon & garlic 41
Ham & cheese monster rolls 29
Petrifying porridge 29
Salted caramel porridge with roasted pears 98
Autumn panzanella salad 16
Brazilian-style beef with rice 21
Cauliflower, potato & chorizo cheese 22
Fish finger ‘hot dogs’ with crunchy slaw 22
One-pan kedgeree-style rice 72
Pepperoni, mozzarella & blue cheese pizzas 34
Punjabi jeera chicken 49
Sausage, sage & root veg traybake 16
Sticky miso-glazed salmon with apple slaw 25
Thakkali meen kari 50
Tuna ‘meatballs’ with crispy breadcrumbs 39
Beetroot fritters 71
Cheeseboard cheesecake 36
Easy pumpkin soup & crunchy croutons 68
Lentil ragu with spaghetti 19
Orissan santula 50
Proper plant-based hot dogs 66
Pumpkin fondue nachos 34
Red lentil dosa pancakes with potato & spinach 21
Speedy greens & pesto pasta 77
Spicy edamame burgers with lime slaw 78
Swamp gnocchi 29
Teriyaki mushroom & brown rice bowls 44
Kheer 46
Peach upside-down cake 38
Pear & raspberry frangipane crumble 43
Salted lassi 60
Sweet pumpkin pancakes with blackberries 45
Toffee apple hand pies 42
Vegan choc chip frying pan cookie 65
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 free-range eggs, semi-skimmed milk, unsalted butter and unwaxed fruit. Ingredients marked ‘optional’ are not included in the cost per serve, reference intakes or dietary symbols. Tesco magazine is not responsible for any recipes included on advertisements.
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
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.
Finest moments
Salted caramel for breakfast? Why not! Darker autumnal mornings call for a little indulgence
Serves 2 freeze roasted pears only
Takes 30 mins
Cost per serve £1.33
Preheat the oven to gas 4, 180°C, fan 160°C.
Peel and core 2 Ripe & Ready Seasonal Pears and cut each into 8 wedges. Put in a baking dish with the zest and juice of 1 orange. Cover with foil and roast for 15 mins, then remove the foil and cook for another 10 mins or until tender.
Meanwhile, put 100g Tesco Finest Scottish Porridge Oats, 350ml whole milk and a small pinch of salt in a saucepan. Cook over a medium-low heat, stirring, for 12 mins until creamy.
Stir in 1 tbsp Tesco Finest Salted Caramel Sauce. Spoon into 2 bowls and top each with 3 roasted pear wedges and any cooking juices; scatter with 40g toasted and roughly chopped Tesco Finest Roasted Nut Selection. Heat 2 tsp salted caramel sauce to pack instructions and drizzle over to serve.
Each serving contains
of the reference intake. See page 97.
OUR STAR INGREDIENTS…
Finest Scottish Porridge Oats 750g, £1.65 (22p/100g)
250g, £2.50 (£1/100g)
Roasted Nut Selection 190g, £3 (£1.58/100g)
GET AHEAD
This recipe makes more roasted pears than you’ll need. Chill leftovers for up to 3 days and serve with yogurt and granola.
