• One shop to save a lot 
• Staple saviours: soups, stews and slow cooked suppers
• Frozen is your friend 
• Choose dried pulses and beans over tinned 
• Eat vegan or vegetarian

The cost of food has increased for the fifth consecutive month with inflation jumping to – up from 2.7% in February.

Unfortunately, food expenses will only grow further as the global supply chain continues to be impacted by the war between Russia and Ukraine.

For a large family looking to feed many mouths, the financial crisis we are experiencing can be terrifying and draining when your mind is perpetually consumed by cost.

But there are ways to ease the pressure.

From choosing cheap meals to top tips on shopping and cooking for a large family on a low budget, we explore how you can keep a crowd well fed for a very little fee.

1. One shop to save a lot

Let’s start with the place where most cooking begins – the supermarket. Skilled at making you spend, supermarkets position profitable items at eye-level, hiding the cheaper goods on the shelves only toddlers really poke about in. Sparing you time and excess costs, here are some vital tips to take on your next shopping spree:

• Firstly, take a list with you. It’s simple but effective and allows you to shop specifically and smartly.
• Compare the cost of loose veggies against packaged ones – anything which has been trimmed or prepared is usually more expensive. It is also a great means of cutting down on plastic packaging.
• Possibly the easiest way of saving money for your shop is to load up on store cupboard goods and tinned foods when they are on sale. Buying in bulk once a week will also stop you accumulating costs from shopping on multiple days a week.
• Stop buying what you don’t need. Whilst we all need to indulge in our sweet and savoury favourites now and again, it is just as important to lower your consumption of crisps, chocolate and caramel ice cream – for your health and bank balance in equal measure.

2. Staple saviours: soups, stews and slow cooked suppers

Note to self: batch-cooking is incredible at saving your funds; soups, stews and slow cooking in particular are ideal contenders. Hearty and filling, these economical meals for large families are excellent if you are stuck for something speedy and scrumptious. Here’s why:

• Soups are a fab means of clearing out your fridge leftovers – there are so many budget soup recipes on the internet that you will be able to concoct something from nothing.
• The bases of most soups, stews and slow cooked suppers are largely made of cheap products like stock cubes, tinned tomatoes, onions and water.
• Portions can be refrigerated or frozen and only take minutes to reheat after long days at work and school.
• Such money-saving meals are an excellent way to easily cut down on your meat intake.

3. Frozen is your friend 

There is no doubt about it, frozen meals are convenient, easy and massively reduce your food waste. Look no further for why frozen food could spare you time on the clock and money in your account.

• $1 trillion worth of food is wasted annually across the world. Keeping your meals fresh and nutritious for far longer than a fridge can, the freezer is an economic haven which will save you from throwing away those unrecognisably mouldy vegetables.
• Bulk buy your frozen meals online. At Hey Fresto!, we offer bundles of frozen main meals which can be served with shop-bought rice, flatbreads and more – these products cost very little, keep for months and save busy people and working parents so much time in the kitchen!
• Freeze your bread – if you have never done this before then you should begin now. It will last you ages and is easily heated to its original state or toasted.

4. Choose dried pulses and beans over tinned 

Whilst tinned foods are relatively cheap and cheerful, it is still much more cost-effective to buy dried versions of the same product. Dried pulses and beans will:

• Last longer than tinned pulses and beans.
• Provide triple or more of the produce.
• Contain the same degree of nutrients as the canned variety.
• Provide large families with a cheaper, leaner source of protein.

5. Eat vegan or vegetarian 

Meat, fish and egg prices are among the most costly goods at the moment alongside coffee, low fat milk and fruit. Here are a few reasons why vegan and vegetarian meals should be on your teatime radar:

• There are a wealth of vegetarian and vegan recipes on the internet which will minimise your meat and fish spends. Not only are plant-based meals generally healthier for you, they are a more cost-effective means of cooking up multiple portions of nutritious family food.
• Vegan and vegetarian leftovers last longer in your fridge – particularly those which don’t contain dairy produce.
• On the whole, vegetables and plant proteins take less time to cook than meat and will reduce your time spent in the kitchen.

Read more at Hey Fresto

People often get so overwhelmed with cooking for others, especially with fussy eaters and a need to impress. Gourmet ready meals are the perfect alternative to spending hours in the kitchen preparing for your guests. Hey Fresto! pre-packaged frozen dinners bundles make parties at home super easy, so you can spend less time cooking and more time catching up with loved ones.

These are our top 5 gourmet ready meals for entertaining friends:

A British Classic

If you have a group of guests who love a hearty British meal, serving up a Cottage Pie with Horseradish Mash won’t go amiss. Cooking at home doesn’t have to mean fakeaways or fancy menus; a deliciously filling cottage pie that can be ready in minutes will delight even the fussiest visitors. Packed with rich beef mince and garden peas, this gourmet ready meal is a firm favourite among Hey Fresto! customers. 

Quality Italian Cuisine

Italian dishes are the ultimate gourmet ready meal, full of flavour and cosiness all in one. A traditional Beef Lasagne with Chianti red wine layers usually takes hours to prepare and cook. This delicious ready-made version means more time socialising and enjoying the fun, rather than slaving away in the kitchen all day.

A Vegetarian Delight

If you’re hosting for vegetarians or fancy a meat-free option instead, a Spinach and Ricotta Cannelloni will impress with its rich taste and luxurious feel. Finish with a side salad for a restaurant-quality meal.

A Taste Of India

Instead of waiting around for a takeaway, an Indian-inspired Chicken Tikka Masala is always a great option when entertaining guests. As the UK’s favourite curry, our medium-spiced dish hits all the right taste buds with a tomato base and added spices. For those who like their curries a little spicier, add some 6or chilli powder for an extra kick around halfway through cooking. Finish off the meal with pilau rice, naan bread and poppadoms for a restaurant-style gourmet ready meal.

The Mexican Spice

If you’re entertaining guests who love their spicy food and a relaxed environment, a Chilli Con Carne With Cocoa & Black Bean is the perfect help-yourself dish. Serve with tacos or tortillas, with sides of rice, grated cheese, sour cream and guacamole so guests can eat as much as they’d like. This gourmet ready meal is also perfect for fussy eaters as they can build their own plate. 

Entertaining guests doesn’t have to mean spending hours in the kitchen, especially if cooking really isn’t your thing. Gourmet ready meals mean top-quality dishes without the takeaway or restaurant prices. If you host friends often, you might be interested in our catering bundle, specifically designed for entertaining friends and holding family gatherings. Have the food delivered to you in advance, and all you have to do is stick it in the oven and enjoy your evening. 

Read more at Hey Fresto

• Meat and fish 
• Seasonal vegetables
• Herbs and spices
• Take the pressure off with Hey Fresto!’s stew range

Stew is timeless, a meal which dates all the way back to the Jōmon period between 14,000 – 300 BCE and one which is still thoroughly enjoyed by people across the world today. 

Its variations are infinite, a dish shared by many cultures and communities around the world and because of this, it has many forms, flavours and fillings. 

From the Guyanese pepperpot, a meal made from evaporated cassava juice, fish, small game, crushed bones and peppers, to the Hungarian főzelék, a pottage-like dish made with marrow, stews are a comforting, traditional and globally-appreciated staple. 

And when is there a better time to consume such a heart-warming meal than autumn, a period defined by cold snaps and dwindling daylight. 

So without further ado, let’s discover how to make the perfect autumnal stew. 

Meat and fish 

Throughout history, stew was a dish that represented much more than a solution to hunger. 

According to The Oxford Handbook of Food History, the serving and eating of chankonabe was a way of illustrating the ranking system of Japanese sumo wrestlers. 

Traditionally, chankonabe was consumed by high-ranking wrestlers first, leaving the stragglers to finish the few bits of meat and vegetables left. 

Irish stew was also a meal with purpose, a way of eating up old sheep that could no longer be farmed for wool or milk. 

So, in an age where stew is an indulgence rather than a necessity, and the choice of ingredients far more varied and accessible, it can be difficult to know where to start. 

If you fancy a stew that includes meat like beef, lamb or pork, choosing a cut with lots of collagen in it is preferable according to food writer Daniel Gritzer. 

This is because after a long period of cooking, the once tough meat adopts that desirable ‘melt-in-the-mouth’ texture which home cooks dream of. 

Good meat cuts for your stews include the oxtail, chuck and brisket of beef, the shoulder, ribs, tenderloin or leg for pork and the leg, shoulder or neck for lamb. 

For those of you wanting to pack as much omega-3 in your autumnal stew as possible, it’s important to select a seafood that won’t leave you with a dry or worse, mushy, monstrosity. 

Large pieces of cod, halibut, hake, salmon or shellfish like crab and lobster are good choices which work well with herbs like dill and 

Seasonal vegetables 

Vegetables, whether the star or the sidekick, are crucial to making a stew sing. 

With autumn underway, there are plenty of suitable seasonal vegetables to choose from – turnips, carrots, swede and other root veggies are ideal for stews as they can withstand longer cooking temperatures. 

And even if you’re not a veggie-lover, they are important to include in stews for extra goodness. 

Carrots, butternut squash and pumpkins are good sources of beta carotene and vitamin A which help support the immune system; swedes provide a great source of fibre, glucosinolates, vitamins C and E as well as potassium, magnesium and calcium, and leeks contain vitamin K1 which benefits heart health and helps blood clots to form. 

Health benefits and flavour aside, seasonal vegetables are a brilliant way to bring down the cost of your stew, a must amid the current economic climate. 

This can be achieved by substituting legumes and pulses for meat too, ingredients which have been a part of stew recipes since their inception. 

If you’re struggling for inspiration, simple stew recipes such as Tuscan ribollita or Turkish kuru fasulye are bean-bountiful dishes to begin with. 

Herbs and spices 

Herbs and spices are your flavour enhancers where a stew is concerned and will elevate the eating experience of meat cuts and vegetables. 

They are also a great way to reduce your salt consumption – stock already has a high salt content so using herbs and spices instead of adding more sodium chloride is preferable to make the stew healthier. 

The next step is deciphering the best seasoning pairings. 

Here are some recommended herbs and spices to match with your meats. 

Chicken 

Herbs: basil, rosemary, chives, sage, dill, mint, oregano, bay leaves, parsley, chervil, tarragon, thyme and coriander. 

Spices: cayenne pepper, cumin, cinnamon, smoked paprika and cloves.  

Lamb

Herbs: za’atar, chervil, rosemary, basil, sage, basil, thyme and oregano.  

Spices: mustard powder, chilli powder, cumin and sumac, garam masala and cardamom. 

Beef

Herbs: sage, rosemary, thyme and parsley. 

Spices: mustard powder, cumin, Chinese five spice, chilli powder, cayenne peppers and smoked paprika. 

Pork

Herbs: parsley, thyme, dill, rosemary and tarragon. 

Spices: cinnamon, Chinese five spice, star anise, cumin, chilli powder and ginger. 

Goat

Herbs: za’atar, parsley, fennel, rosemary, parsley, thyme and mint. 

Spices: garam masala, chilli powder, ground pimento and cardamom. 

Duck

Herbs: thyme, basil, sage, za’atar, lemongrass and rosemary.  

Spices: ginger, star anise, Chinese five spice, cinnamon, chilli, cumin and paprika. 

Fish

Herbs: sage, parsley, dill and chives. 

Spices: cumin, ginger and turmeric. 

Take the pressure off with Hey Fresto!’s stew range 

If you’d rather enjoy the rich indulgence of a stew quickly instead of spending hours at your stove eating for the magic to happen then why not try Hey Fresto!’s selection? 

From a luxurious beef and red wine stew to our seriously smoky Catalan style chicken and chorizo stew, we’ve got your autumn evenings covered. 

Read more at Hey Fresto

• Exercise
• Cut down on alcohol consumption 
• Sleep 
• Try vegetarian or vegan alternatives 
• Cut down on sweet food 
• Portion control 
• Take a break from social media
• Make Christmas easier with Hey Fresto!

The sound of Mariah Carey and Slade is enough to set most tummies rumbling at the thought of roasted chestnuts and Christmas gravy. 

But amid the cranberry sauce and festive films, it’s important that you make time to look after your physical and mental health at Christmas. 

Are you struggling to work a balance between this and having fun? Take a look at the seven top tips below. 

Exercise 

Brimming with trimmings, turkey and tiramisu truffles, the last thing most of us want to do during the festive season is put on our trainers and head out into the cold outdoors. 

And despite the temptation to hunker down and eat more than is humanly possible can be overwhelming, making time for a brisk walk or a few star jumps will do wonders for your physical and mental health at Christmas. 

There are a few reasons for this.

The first is that venturing outside helps you to soak up winter’s small but essential offering of sunlight. 

Seasonal affective disorder, aka the winter blues, impacts about 2 million people in the UK alone and is a form of depression connected to reduced sunlight exposure. 

Setting yourself the simple goal of getting outside for a walk, jog or swim (although be careful if you’re inexperienced in colder temperatures) can help keep your internal body clock ticking, boost serotonin and help you sleep better. 

Exercise is as equally important for maintaining good physical health during this period; going for a 30-minute walk while the parsnips are roasting can relieve or prevent musculoskeletal issues, boost cardiovascular fitness and help manage weight gain. 

Cut your alcohol consumption 

Whilst the festive period is a time for putting your reindeer slippers up and enjoying a mulled wine, our love of an alcoholic beverage in the festive season can take a toll on our physical and mental health at Christmas. 

As a depressant, alcohol can disrupt the balance of processes and chemicals in our brains.

Imagine your brain is a busy town and alcohol is snow. As more snow falls, the town’s connections gradually slow down. 

In other words, when we drink excessively, our brains cannot function properly. Signals sent by chemical messengers known as neurotransmitters can change, leading to an increase in negative emotions and subsequent mental health issues.

Don’t let your festive tipple topple your Christmas merriment – keep your gingerbread martinis to a minimum and hydrate yourself with at least two litres of water a day. 

Sleep 

Christmas and mental health do not appear in the same sentence often. When the focus is often on who’s cooking the turkey and how many secret Santa presents you need to buy, mental health can be neglected. 

Yet all the drinking, overeating and couch-potatoing can and does impact our kip. 

According to the Sleep Foundation, drinking high amounts of alcohol can decrease sleep quality by 40 per cent and overeating can worsen your rest by interfering with digestion. 

The solution is a balancing act. 

Enjoy your Christmas food glut but eat earlier to allow time for your stomach to process the 10,000 sprouts you’ve just gobbled down.

Limiting your alcohol and caffeine consumption before bedtime is a must for improved sleep too. 

Try vegetarian or vegan alternatives 

One of the easiest ways to support your physical and mental health at Christmas is to eat vegan or vegetarian food. 

Given roasted meats and crackling are viewed as such quintessential traditions of the big day, this might be harder for people who don’t usually follow these diets. 

However, your body will thank you for the boost of vitamins and minerals you gain from consuming more nuts, vegetables, pulses and legumes. 

And don’t think that vegan or vegetarian Christmas comfort food can only be a nut roast. 

There are hundreds of delicious meals you can try, from rich cauliflower cheese and mushroom wellington to squash and cranberry tagine or freshly baked quiche. 

Take a leaf out of Rudolph’s stocking and make veggies the star of the show this Christmas. 

Cut down on sweet food 

Last Christmas, the UK got through an estimated 208 million boxes of chocolates. 

And whilst there’s no denying that a caramel swirl or twelve will save some from tears, giving someone special a box of chocolates to add to a growing pile might not be the best for their health. 

High in sugar and/or saturated fat, mince pies, brandy snaps and cheese boards will increase bad cholesterol in the body, potentially leading to heart and circulatory disease and a long list of other health problems.

So try and set yourself a goal. Eat three balanced meals a day or have two and enjoy a few tasty snacks in between. 

Portion control 

When the weather outside is frightful, and the food is so delightful, devouring as many pigs in blankets as you can is pretty irresistible. 

But do so in moderation and your body will only be so forgiving. 

Inducing sleep deprivation, causing obesity and putting strain on our joints and cardiovascular health, overeating can be very damaging to our physical and mental health. 

Here are five ways to manage your Christmas portions: 

• Eat off a smaller plate
• Fill up on vegetables and reduce your meat intake
• Drink plenty of water before you eat and with your meal
• Stop eating when you feel full, not stuffed
• Avoid sugary or fatty foods between meals 

Take a break from social media

Instagram may be great for decoration inspiration but picture-perfect displays of celebrity Christmas trees can be detrimental to your mental health. 

For many, the festive season is a time to be present with presents in the presence of people or pets you love. Why complicate that with social media? 

Albeit a great tool for communicating with friends and family who live further afield, social platforms have been shown by several studies to increase mental health problems and feelings of isolation.  

If you’re one of the several million people who spend Christmas alone in the UK, signing out of Facebook and Instagram and joining up to community activities or learning a new hobby could be some of the best remedies for your festive loneliness. 

Make Christmas easier with Hey Fresto!

Shopping and cooking for the period around Christmas day can be exhausting. 

Enjoy less hassle and more time with family and friends by ordering your Hey Fresto! frozen bundle today. 

Read more at Hey Fresto

• Bubble and squeak 
• Christmas leftover pie
• Root vegetable soup
• Bone broth 
• Turkey tagliatelle
• Christmas leftover quesadillas 
• Sprout salad
• Christmas korma
• Stock up on Hey Fresto! this winter

Preparations for Christmas dinner can leave you physically and mentally drained. 

In the aftermath of crackers, carols and cooking, trying to concoct edible meals from the leftovers is often the last thing you want to do.  

If you find yourself stuck for inspiration, take a look through the following menu of nibbles and dishes to keep the family satisfied. 

Bubble and squeak 

If you were to boil down British comfort food, the reduction would more than likely include bubble and squeak. 

A quintessential classic, this potato and cabbage fry up was first recorded in 1762 by an evening paper known as the St. James’s Chronicle.  

Named for the sound of its ingredients cooking, bubble and squeak can quite literally be cooked up with anything, making it the perfect way to use up your Christmas leftovers. 

Roasties, nut roast, ham – you name it, you can include it. 

For the best results, mash your potatoes and combine them with leftovers to fry in small burgers until golden brown. 

Christmas leftover pie 

Using up your Christmas leftovers is as easy as pie – quite literally. 

From turkey, bacon and parsnip to stilton, sprout and stuffing, pies offer a great opportunity to gobble up the rest of your festive feast. 

To spare yourself slaving over dough on Boxing Day, simply combine your filling with gravy (if you have any left), pop this into a deep oven dish and cover with ready-made pastry. 

Root vegetable soup

Veggies are a vital pillar of any festive dinner; that caramelised, charred flavour is arguably the best Christmas present you could ask for. 

Such saliva-inducing taste is what makes roasted roots the perfect umami base for post-Yuletide soups. 

Recommended flavour combos from BBC Good Food include ham and spiced parsnip, carrot and cumin and celeriac, hazelnut and truffle.

And it’s no sweat if these don’t tickle your fancy – soup is so versatile that most combinations of root vegetables will work. 

Bone broth  

Unsure of what to do with your turkey carcass or lamb bones? Why not make a broth!

Shown to support digestion, better sleep and joint health, bone broths are a delicious means of getting the most out of your Christmas meats whilst giving you a simultaneous wellbeing boost. 

The easiest way of making broth is to reduce your roasted remains in stock with garlic, onions, carrots and herbs and simmer until you have flavourful reduction. 

Once strained, leave the broth in the fridge overnight and skim off the top layer of fat the following day. 

Salty and utterly moreish, Christmas leftover broths are ideal for making comforting dishes like ramen, pho and stews to keep the festive blues at bay. 

Turkey tagliatelle  

In the aftermath of Christmas dinner, other meals can seem bland and tame. 

To avoid this fate, you need something indulgent, unique and scrumptiously savoury to keep your desire for other food burning.

Turkey tagliatelle is one way to achieve this – a creamy bowl of pasta ribbons peppered with hearty chunks of roasted meat. 

Homemade bechamel sauce is the way forward with this dish, a simple sauce that can include leftover cheese from the Christmas board for additional luxury. 

Stir in your turkey and top with crispy pieces of any ham or bacon you might have lurking in the fridge for an unforgettable meal. 

Christmas leftover quesadillas 

Quesadillas are seriously underrated despite being the definition of flexible comfort food. 

And when it comes to Christmas leftovers, there is nothing quicker than throwing your favourite mixture of festive ingredients into a large tortilla, topping with your desired cheese and frying until crispy. 

Perhaps a far cry from traditional Mexican quesadillas but a delicacy in their own right. 

For those following vegan and vegetarian diets, chickpeas or lentils are a tasty and healthy substitute for leftover meat. 

Sprout salad

After a heavy Christmas meal, the thought of rich, fatty foods can make your stomach turn. 

Opting for something lighter will not only give your insides a rest but help you to maintain a healthy balanced diet.

One of the best additions to a festive-inspired salad is sprouts, especially if raw. 

According to nutritionist Nicola Shubrook, raw sprouts are rich in antioxidants, folate, vitamin C and carotene and could support heart health or even offer some protection against cancer. 

Chopped up with roasted veggies, quinoa, lentils and a tangy dressing, sprouts shine in a salad. 

Christmas korma 

Rooted in the Mughlai cuisine of the Indian subcontinent, korma or qorma consists of a thick sauce, made by braising meat or vegetables with spices and yoghurt, water, cream or stock.

Due to their rich flavours, Christmas leftovers add a delicious twist to this traditional dish and pair well with the coconut and turmeric notes of korma. 

Roasted vegetables like butternut squash, carrots and potatoes are good matches in particular. 

If you’ve reached your capacity for cooking over the festive period though, you can always rely on Hey Fresto!’s succulent saffron korma instead. 

Stock up on Hey Fresto! This winter 

Worried about feeding the family after Christmas? 

Fill your freezer with Hey Fresto! orders to ensure no one goes hungry. 

Read more at Hey Fresto

• Porridge
• Vegan shakshuka 
• Soy yoghurt and granola
• Mushroom toast
• Vegan Spanish omelette
• Vegan masala dosa
• Vegan waakye
• Vegan fatteh
• Vegan breakfast burrito 
• Scrambled tofu on toast
• Start the New Year right with Hey Fresto!

Had your fill of Christmas turkey, cheese boards and chocolate and decided to make the jump into veganism?

You’re not alone. Last year, more than 629,000 people from 228 countries and territories participated in Veganuary with even more expected to change up their diet in 2023. 

And this year is a special one, marking a decade since the first Veganuary took place. 

To celebrate this milestone and to help you swap your bacon butty for a tofu toastie, take a look through the following low calorie, vegan breakfast ideas. 

Porridge 

Classic meals hang about for a reason and porridge is no exception. 

The oat-based meal has been eaten for approximately 32,000 years according to starch grains found on an archaic stone grinding tool from southern Italy.

And hunter-gatherers will have reaped the same benefits of an oat-based diet as we do in the modern age.

As a complex carbohydrate, oats provide a slow release of energy to keep us feeling fuller for longer, thanks to a fibre known as beta-glucan which triggers the release of appetite-suppressing hormones. 

Nutritionist Nicola Shubrook revealed the cereal grain could also have the potential to manage cholesterol levels, support gut health and balance blood sugar levels. 

However, to ensure you maximise the goodness of this vegan breakfast, try to avoid instant versions and opt for rolled oats made with plant-based milk instead. 

When it comes to porridge, natural is best – think fruit, nuts and spices. 

Vegan shakshuka 

It’s not surprising that shakshuka is a regular on brunch menus – silky poached eggs oozing into a tomato, paprika and pepper sauce will always be a winning combination. 

Shakshuka is thought to have originated in North Africa, specifically Tunisia, after tomatoes were introduced to the region during the reign of the Ottoman Empire. 

Notable for its smoky, deeply-flavoured sauce, the dish is now enjoyed globally and can easily be made vegan. 

Replacing poached eggs with tofu is the first step. This can be done by blending tofu with nutritional yeast, garlic and onion powder and seasoning or by lightly frying extra firm tofu and adding to your tomato-based sauce. 

Rich, comforting and full of vitamin C, protein and antioxidants, this take on shakshuka makes giving up animal products easy. 

Soy yoghurt and granola 

Granola is a firework of fibre and a great way to kickstart your day.

Made from whole oats, nuts and seeds, the breakfast favourite is a good source of protein and its fibrous contents can help lower cholesterol. 

And if you want to take granola up a notch, combine it with a silky dollop of soy yoghurt for a creamy taste and texture. 

Soy milk is a particularly good addition as it has been shown to reduce blood sugar levels and lower cholesterol. It’s a win-win! 

Mushroom toast 

There are few things more satisfying in the morning than two slices of crusty toasted bread, smothered in a heap of earthy, juicy mushrooms. 

A great source of vitamin D and potentially able to support bone strength and the immune system, mushrooms are nutrient-rich macrofungi and a staple of the breakfast meal. 

Vegans looking to spruce up mushrooms on toast can add so many ingredients to this versatile plate – spinach, roasted vine tomatoes and fresh dill are fantastic additions. 

Vegan Spanish omelette 

You can’t make an omelette without breaking eggs…or can you? 

Whilst the idea of making a nationally treasured dish without its key ingredient might be considered unacceptable in Spain, the vegan version of the Spanish omelette is a pretty close match to the original. 

To recreate the consistency of whisked eggs, many online recipes call for a blend of silken tofu, chickpea flour and a type of black salt called kala namak to imitate the distinctive flavour. 

The rest can remain the same – layer sliced, boiled potatoes in a pan with cooked onions and pour over your tofu mixture for a scrumptious plant-based breakfast. 

Vegan masala dosa 

Masala dosa is the king of South Indian breakfasts. 

Soft, spicy and savoury, these vegan crepes are most frequently made from a lentil and fermented rice batter which are then packed with a crushed potato filling. 

Variations of masala dosa differ between cities and families but are often served with chutneys or a vegetable stew called sambar.  

Stuffed with plant-based proteins and carbs, this is a healthy vegan breakfast that will keep your hunger at bay until lunch. 

And for those contemplating pancake day already, masala dosa offers a fabulous alternative to sugar-saturated, chocolate-coated crepes.

Vegan waakye 

Traditionally made with cow beans or black-eyed peas, waakye is a Ghanaian dish of dried sorghum leaves, rice and beans and is usually consumed for breakfast or lunch.

Albeit straightforward, waakye’s ingredients boast a plentiful supply of protein and nutrients and are often accompanied by tasty additions like plantain, avocado and gari foto, a cassava-based sauce. 

Undoubtedly, the beauty of this meal lies in its simplicity – rice and beans are a common staple in most cupboards and will more than likely complement any foods you have at home. 

Waakye even gains additional bonus points for being naturally plant-based too and will make a deliciously healthy and low calorie vegan breakfast with the addition of roasted tomatoes or mushroom and fresh parsley. 

Vegan fatteh 

If you love classics like fadi, hummus or tabbouleh, cooking up fatteh for your breakfast will be the first of many good decisions you make this year. 

Rooted in Egyptian and Levantine cooking, this traditional dish is created by roasting and crushing pitta bread and topping with chickpeas, lemon, garlic and tahini. 

Baking rather than frying the bread is the healthier way of making fatteh and will not cancel out the good fats you gain from the chickpeas. 

For an outstanding vegan fatteh, add toasted nuts and fresh herbs for even more texture and fragrance. 

Vegan breakfast burrito 

As a low calorie carbohydrate, wraps are a healthy substitute for bread in a breakfast meal. 

Arguably the best way of making the most of wraps is the breakfast burrito, a twist on the traditional Mexican meal which developed in multiple regional American cuisines. 

The wrap is often filled with various combinations of egg, beans, cheese, avocado and bacon but can be made vegan by swapping in scrambled tofu, mushrooms and plant-based dairy alternatives. 

Scrambled tofu on toast

If you’ve only hopped on the vegan train recently, one of the foods you may be missing most at breakfast is eggs. 

But whilst giving up your morning yolk and soldiers can be a tough task, there is an eggcellent way of satiating your craving.

The answer is tofu, a low-fat source of protein and a product which, when crumbled and fried with olive oil, turmeric, nutritional yeast and garlic, is a pretty convincing substitute for scrambled egg.

Serve with wholemeal bread and avocado for a healthy, low calorie vegan breakfast. 

Start the New Year right with Hey Fresto!

Still want to savour delicious flavours without the guilt? Try our low calorie bundle, or explore all of our vegetarian and vegan ready meals.

Our site is packed full of informative blogs for vegan food, such as our top 8 vegan Mediterranean snack ideas and 13 cheap and vegan superfoods for kids!

Remember, fruit and veggies can be enjoyed all year! Take a look at our blog outlining which fruit and vegetables can be enjoyed in summer.

Read more at Hey Fresto

• Valentine’s Day has Italian roots 
• Italian cuisine is the king of aphrodisiacs 
• Italians show love with food 
• Romantic tales love Italy 
• Celebrate Valentine’s Day with Hey Fresto!’s Italian range

In the words of renowned Italian chef, Massimo Bottura, “cooking is an act of love”. 

It’s a practice which is universally used to demonstrate affection and reinforce our connection with the people we cherish.

And whilst all cuisines are worthy of a place at the Valentine’s dinner table, nothing quite articulates love and romance like Italian food. 

Perhaps it’s the enchanting culture or the wonderful sense of indulgence gained from tucking into a rich bowl of tortellini. 

With the national day of chocolate hearts and last-minute dates just around the corner, find out why you should consider celebrating Valentine’s Day with Italian food. 

Valentine’s Day has Italian roots

Early poems by Geoffrey Chaucer and his contemporaries were among the first to link St Valentine’s with Italy’s Lupercalia festival, an event which celebrated fertility and was dedicated to the Roman god of agriculture, Faucus. 

Held on February 15th, the Ancient Roman festival would see the names of young women put into an urn for young bachelors to pick out and be paired with for a year. 

The influence of Lupercalia on our modern St Valentine’s Day is yet to be proven though. 

The more reliable origin story is that of Saint Valentine, a 3rd-century Italian clergyman who was martyred on February 14th AD 269 for marrying Christian couples in secret.  

The saint has since become synonymous with love, a figure whose death has evolved into Valentinian celebrations across the city of Terni where he was born. 

What better way to participate in Valentine’s Day than honouring the eponymous saint by eating his native cuisine? 

Italian cuisine is the king of aphrodisiacs 

Searching for Valentine’s menu ideas to set a romantic mood? 

Look no further than Italian food which, as a Mediterranean cuisine, is host to a bounty of aphrodisiac ingredients. 

Examples include artichokes, asparagus, basil and almonds, the likes of which have been shown to improve sexual performance by supporting nerve function and helping the flow of blood and hormones through the body. 

Named after the goddess of love, Aphrodite, aphrodisiacs are also thought to make consumers feel good because of the effect they have upon the senses too. 

This alone is an excuse to eat more pesto! 

Italians show love with food

Food is the bread and butter of Italian culture. Meals cooked with care and love are the way people demonstrate affection for their families and the people close to them. 

Sharing food is a custom which is deeply connected to the history of Catholic Italy and one enjoyed at home as well as in restaurants and eateries.  

According to Italian chef Fabio Parasecoli, the tradition is so embedded that close friends and family will often drop by unannounced or on short notice to partake in meals – an indication of the close social relationships which exist in Italian culture.  

Romantic tales love Italy 

From Renaissance literature to modern films and TV, Italy and its food have frequently been used as a metaphor for love. 

Shakespeare himself was a fan of this symbolism, penning Verona, Venice and Rome as the settings for three of his greatest romantic tragedies – Romeo and Juliet, Othello and Anthony and Cleopatra.

Fast forward 400 years and you’ll find the same use of Italy as an emblem of amore in modern films too.

Lady and the Tramp is the first that springs to mind, followed by Eat, Pray, Love’s presentation of pizza, prosciutto and pasta as a gateway to self love for the protagonist. 

And if the endings of these films are anything to go by, choosing Italian food for your Valentine’s Day meal bodes well for a romantic success.

Celebrate Valentine’s Day with Hey Fresto!’s Italian range

If you’re tempted to indulge in Italian food this Valentine’s, Hey Fresto! has got you covered. 

For those of you who love rich, meaty dishes, we’d strongly recommend our beef lasagne or our chicken and chorizo arrabbiata pasta, both of which pair perfectly with a large glass of red. 

Vegetarian pasta lovers will equally devour our spinach and ricotta cannelloni, topped with irresistible Regato cheese and a creamy bechamel. 

Order your date night specials now by heading to our Mediterranean meal selection! 

Read more at Hey Fresto

• FISH PIE WITH SMOKED APPLEWOOD MASH 
• BLACK BEAN & BUTTERNUT SQUASH CHILLI 
• CHICKEN & LEEK IN A CREAMY TARRAGON SAUCE
• VEGETABLE PAELLA WITH CASHEW NUTS
• MUSHROOM RAMEN  
• CHICKEN ACHARI
• SQUASH, CRANBERRY & ROASTED ONION TAGINE 

Every three minutes in the UK, one person dies from a heart or circulatory disease – that’s more than 160,000 deaths in a year according to the British Heart Foundation. 

Cardiovascular disease (CVD) is one of the biggest killers globally and poses a greater threat to individuals as they age.  

One of the most common causes of this condition is a build up of fat deposits from cholesterol in the artery walls and blood vessels over time. 

Gloomy as this is to read, it is important to understand so you know how to decrease your risk of developing CVD. 

Cutting down on the amount of saturated fats you consume is one of the best ways of keeping your heart healthy as you get older; doing so reduces the amount of low-density lipoprotein, aka bad cholesterol, building up in the bloodstream. 

Normally, receptor cells in the liver will remove this cholesterol from the blood to be broken down. 

However, if a person is consuming too much saturated fat from their diet, these cells will not function as well, leading to a buildup of cholesterol. 

But taking care of your cardiovascular health does not have to mean hours of trawling the internet for healthy recipes and afternoons spent in the kitchen. 

In fact, it is as easy as our heart-healthy meals below.

Meals to boost the longevity of your heart and health 

FISH PIE WITH SMOKED APPLEWOOD MASH

Fish is an incredibly rich source of omega-3 – a sentence you will have heard many times but perhaps do not know the meaning of. 

In a nutshell, omega-3 fatty acids are a type of unsaturated fatty acids which contribute to the protection of your heart and blood vessels from disease. 

They come in 3 forms: 

• Alpha-linolenic acid (AHA) – Not made by our bodies and essential for our health, AHA is mainly found in seeds, vegetable oils and nuts. 
• Eicosapentaenoic acid (EPA) – Helping to reduce blood clots and inflammation, EPA is found in cold water fish and fish oil. 
• Docosahexaenoic acid (DHA) – This fatty acid is also found in fish, fish oil or algae oil and is essential for the healthy functioning of the brain, skin and eyes. 

Omega-3 fatty acids facilitate improved cardiovascular health by lowering fat (triglycerides) entering the blood after food consumption, improving circulation, preventing blood clots, lowering blood pressure and maintaining a steady heart rhythm. 

Made with quality produce, our fish pie is high in omega-3 and partners deliciously with boiled new potatoes, crushed and combined with fresh dill and pepper. 

BLACK BEAN & BUTTERNUT SQUASH CHILLI

Pulses are probably one of the most nutritious and cheapest foods out there. We cannot recommend them enough. 

As a fabulous substitute for meat, pulses such as black beans and lentils are loaded with protein and fibre and reinforce heart strength by controlling your blood cholesterol. 

Did we also mention that pulses are so much better for the environment than meat? 

They don’t require much water or fertiliser and their cultivation even enriches the soil for other crops. 

If you’re stuck for something to cook which includes pulses, we recommend you try our black bean chilli, served with a side of rice and a little tzatziki. 

CHICKEN & LEEK IN A CREAMY TARRAGON SAUCE

Cooked right, chicken is a lean source of protein which does not skyrocket your fat consumption. (We do advise that you avoid processed chicken which has been linked to heart disease and cancers). 

Vastly versatile, chicken is brilliant to add to any meal from salads to pies to stews.

To double the goodness, we have also included leeks in the above dish, a viridescent veggie with a wealth of health. 

Beneficial for the wellbeing of your eyes and strong healthy bones, leeks contain an antioxidant called kaempferol which has been linked to protecting the heart from age-related diseases. 

VEGETABLE PAELLA WITH CASHEW NUTS

If you want to maintain a young heart, Mediterranean food might just be the way to achieve it. 

Based largely on vegetables, fresh fish, herbs and healthy oils, Mediterranean dishes are mouth-watering and heart-strengthening in equal measure. 

Including plenty of smoky roasted vegetables, our cashew nut paella takes inspiration from this cuisine. 

Additionally, this moreish meal is low in saturated fats but high in healthy unsaturated fats from the cashews which have been indicated in some studies to lower the risk of heart disease. 

MUSHROOM RAMEN  

Bursting with umami, mushroom ramen is a sensational dish and not just for its flavour. 

Due to being packed full of potassium, mushrooms are a natural regulator of blood pressure alongside their extensive nutritional value which includes: 

• High protein 
• Essential amino acids
• Fibre
• Vitamins B1, B2, B12, C, and D 
• The following minerals: Calcium, potassium, magnesium, sodium, phosphorus, copper, iron, manganese, sodium and selenium. 

The beauty of ramen is its versatility – you can add pretty much any ingredients you want to diversify this dish!

In our recipe, we include edamame beans (immature soybeans) which are high in protein and have been shown to lower heart cholesterol. 

CHICKEN ACHARI

Due to the inclusion of ghee (clarified butter) and coconut milk which both contain large amounts of saturated fats, Indian food is not notorious for its contribution to heart health.  

Raising your LDL cholesterol, a large consumption of ghee can contribute to a heightened risk of heart disease and stroke. 

But what if we told you that you could enjoy this cuisine’s flavours without the worry of cholesterol accumulating in your system? 

Made with a very small amount of ghee and largely based on vegetables, chickpeas, chilli and tomatoes, our chicken achari is savoury, succulent and scrumptious. 

Served up with jasmine rice or naan, this chicken dinner is a winner. 

SQUASH, CRANBERRY & ROASTED ONION TAGINE 

Similar to mushrooms, squash is high in potassium meaning it can help maintain a healthy blood pressure.

Technically a fruit and not a veggie, squash is full of carotenoids which have been shown to reduce the risk of developing heart problems in later life. 

Alongside this, squash’s fibrous nature has been indicated to a decrease in the likelihood of developing bowel cancer and type 2 diabetes. 

Infused with a fruity Moroccan flavour, our squash tagine is an enviable meal which does your insides a whole lot of good.

Read more at Hey Fresto

A brief history of cookbooks

The earliest recorded recipes date back to ancient Mesopotamia (modern-day Iraq) and Egypt (circa 1700 BCE). Three clay tablets hold the first inscriptions dedicated to preparing dishes using grains, vegetables and meats.

In fourth century AD Rome, ‘Of Culinary Matters’ was written by Apicius and features culinary advice alongside more than 500 recipes. Still in print today, the book paved the way for future culinary texts that would be used in the halls of nobility and the well-to-do. 

The 19th century marked a significant shift in cookery books making them more accessible to home chefs. Titles like ‘The Boston Cooking-School Cook Book’ by Fannie Farmer (1896) standardised measurements and techniques and Mrs Beeton’s ‘Book of Household Management’ (1861) gave proud homeowners the practical and culinary know-how on how to run a flourishing Victorian household. Over two million copies were sold of Mrs Beeton’s  first book and recipes like a toast sandwich (literally two pieces of bread with a toast filling) took the world by storm. 

Cookery books today

Today, a well-used cookery book elicits memories and are often precious keepsakes. When selecting one, we may be drawn in by the view of a curry-laden table in front of a glorious lake surrounded by palm trees. 

We are seduced too by what we see on TV. Celebrity chefs have long since ruled the best sellers list with Jamie Oliver only the second British author – after J.K. Rowling – to sell more than £150 million worth of books. 

Celebrity chefs have brought us the art of vacuum packing as well as tiny plates of beautifully presented food. But are these the recipes and techniques that best serve us after a long day in the office? Are we craving something that is perhaps a little more accessible?

In an article in the Radio Times, restaurateur, television presenter/broadcaster, cookery writer and novelist Prue Leith says today’s cookbooks are merely a collection of pretty pictures and we don’t read them for recipes because “if we cook, we google it”. 

It’s a statement that rings true and shows the accessibility we crave according to research undertaken by Samsung KX. They found that 71% of people have “gone digital” in the kitchen, with 23% looking for ideas on Facebook, 21% using Instagram for foodspiration, and one in 10 using TikTok to plan their meals. 

The digital age has ushered in a new wave of cooking influencers. Influencers such as Jenny Hurley, with her book ‘Effortlessly Elevated Eats: Unique, Flavourful Recipes for Everyday Cooking’, and Sam of ‘Sam’s Eats: Let’s Do Some Cooking’, have devoted followings for their innovative yet accessible approach to cooking. Their recipes not only inspire but also empower a new generation of home cooks, confident in the kitchen as they are taught to cook the food that they love by the people that have captured their imagination.

Food accessibility

However we consume our cookery inspiration, the fact that 91% (YouGov) of us rediscovered a love of cookery following the pandemic is a positive thing. The more we share food from our past, future aspirations and travel exploits, the more we learn. 

But, accessibility doesn’t always help us with time. Being ‘time poor’ is particularly persistent among parents. Those living with children under the age of 15 have up to 14 hours per week less free time than those living alone, according to official UK statistics. So, the long evenings of scrolling through social media to find the perfectly inspired meal or leafing through our favourite cookbook aren’t always the best solution for hungry tums. 

Hey Fresto! was created to ensure that there is always a quality, chef-made meal at home ready for you at the end of the day. So whether you love lasagne, or fancy a night in with our bundles option which is perfect for all the family (even the fussy ones), then we’ve got you covered. Hey Fresto! saves you time and means you have more time for doing the things that you love – like catching up on reading those gorgeous cookbooks. 

Read more at Hey Fresto