There is an element of ‘inverted snobbery’ when people claim that ‘fresh is best’ – unless you pick something straight from a tree, or freshly dug up from organic soil in your garden, this statement couldn’t be more wrong.

What does Fresh Food Mean?

Supermarkets have a great range of so-called fresh food, so why choose frozen?

Next time you wander around a supermarket, looking lovingly at the vast array of fresh fruit, vegetables, fish and meat you should ask yourself ‘how long did it take to get here?’ 

Those gorgeous, glossy apples you see may well have not seen a tree for many months and will certainly have been treated with some kind of preservative to retain their good looks. Or those delicious, pink and juicy prawns may well have been in frozen blocks of ice in a container for a long, long time, and in some cases, colouration has been applied. 

If you add transit time from point of origin to arrival on the shelf, fresh is well, frankly, no longer fresh.

Is frozen food less nutritious?

The truth of the matter is that freezing does not remove, damage or lessen the nutritional content of any food product. Generally, frozen foods retain their vitamins and minerals and there is no change to the carbohydrate, protein or fat content. 

In some cases, frozen foods have more vitamins and minerals compared to fresh because fresh foods lose vitamins and minerals over time while freezing preserves nutrients.

Quality manufacturers such as Hey Fresto! will always use approved and ethically sourced produce from suppliers that they know and trust. Making sure the quality of the food is of the highest standards ensures the flavours and nutritional content of the meals that arrive ready for you to cook.

Why don’t frozen foods need preservatives?

If due care and attention is applied when freezing food, they will never need preservatives of any kind. This due to because microorganisms do not grow when the temperature of the food is below −9.5 °C (15 °F), which is sufficient on its own in preventing food spoilage. Long-term preservation of food may call for food storage at even lower temperatures.

Dedicated manufacturers of frozen food will always use blast freezers to retain the flavour, nutritional value and to prevent further growth of any microbes (bacteria) that may be trapped in the produce. 

Blast freezing is the most efficient and fastest way to maintain the quality of the product.

If you are purchasing food that you are going to place in your freezer, always buy it ready frozen and defrost and cook it as per the manufacturer’s instructions, to ensure premium usage.

Frozen food can be an asset, a cost saver and is low on wastage. Beautifully produced  are not only flavoursome, but they can also be more nutritious than fresh if handled correctly.

Read more at Hey Fresto

Without mind-boggling you with science, here are the simple reasons why frozen food can be a healthier option.

Freezing locks in nutrients

Frozen food manufacturers, or those making ready meals and freezing them, understand how important the process of choosing fruit and vegetables at the right time, picking them, and freezing within the shortest possible time. This ensures that vitamins and minerals are locked in and not lost in the process. Fresh food however, will lose nutrients over time, the longer they sit around in the vegetable rack or in the fridge.

Choosing frozen food give you the option of the best from every food group, not just fruit and vegetables, but also whole grains, protein and dairy.

You can mix and match frozen foods with fresh

If you have ever gone to make a meal and found that you are missing some of the ingredients, by having a freezer with some basic staples can solve the problem. For instance, adding frozen vegetables to a protein or grain dish, can create a delicious stir fry, or other meal of your choice. Just make sure you always check nutrition labels to avoid any excess fat or sodium that may be incorporated into the frozen food.

Equally so, a ready made vegetable dish can be added to meat to create a tasty casserole or stew, particularly if the frozen meal has an unctuous sauce.

Frozen food can be a healthier option if you are short of time

So, you are in a hurry or running late for an appointment? Rather than grab and go with a sugar-laden snack bar or a bag of deep fried snacks, keep a selection of healthy in your freezer. This also applies to coming home exhausted after work, and munching down on a sugary bowl of cereal. It’s not healthy and you certainly won’t sleep after a sugar rush. A delicious roasted Mediterranean vegetable paella can be ready for you in just 8 minutes from Hey Fresto, and has all the nutrients you need.

Portion Control is your best friend

Do you overeat sometimes? Are you looking to lose weight? Using portion control along with eating healthy foods is the answer to a sustainable weight loss.  can be bought in 1, 2 or multiple portions to ensure that you eat the right amount. Just remember to check the labels to find out the weight and nutritional information.

Say ‘no’ to preservatives

Frozen food, processed in the right way, should never contain preservatives, which are harmful to your body. Always choose a manufacturer who clearly marks ‘contains no preservatives’ or similar on their labelling. This applies to all frozen products including any form of processed meat or fish. Often, preservatives are used for food products that are cooked in oil, to prevent the oil from turning rancid. Beware!

Finally, and on the economics side of the coin, frozen food can often be far cheaper than fresh, and you have no worries about seasonality – you can buy almost anything you wish at any time of the year. So, if you are on a tight budget, opt for frozen foods to keep your pocket healthy as well!

Read more at Hey Fresto

Of course, if you persistently reach for the bag of frozen chips in your freezer to serve a quick meal, this is not the answer. According to a recent survey, the British public eats chips or variations of fried potatoes, 3 times a week. 

At Hey Fresto, we produce , that are nutritionally balanced and contain fewer preservatives. We are not a diet plan company, We just care about what we are serving our customers. We care that we not only produce delicious dishes for adults but for kids too.

To save you from reaching for the easiest thing to cook, which could be a nutritional nightmare, Hey Fresto has the answer with our range of ready-made tasty frozen meals. Easy to cook, as everything is already done for you!

If you look at what a balanced diet should be: A healthy diet is a diet that helps maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate food energy. You will see that it is vital that you are consuming the correct foods and by doing so you do not need to reach for supplements as the first answer. Here are our suggestions from our range of great-tasting and healthy food. Check out Hey Fresto’s low calorie ready meals here.

Protein

Protein is one of the three macronutrients, which includes Carbohydrates and Fat. These Macronutrients provide energy in the form of calories. The body requires large amounts of macronutrients to sustain life. 

Proteins are made up of amino acids which are essentially the building blocks of life and plays a pivotal role in the body’s immune system, especially for healing and recovery. 

Our bodies break down the protein we eat into individual amino acids. Our bodies need these amino acids in order to produce very important molecules such as:

Enzymes, hormones, neurotransmitters, and antibodies.

Protein is also the ‘building block’ for your organs, bones, teeth and hair. Protein can be broken down to do the job carbohydrates and fats do but the carbohydrates and fats cannot do the job protein does.

Everyone should eat a variety of protein sources including seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds. 

Try our Chicken and Leek in a Creamy Tarragon Sauce. Protein features in this dish, and it’s full of flavour.

Vitamin A

Vitamin A, also known as retinol, has several important functions in the body. Helping to regulate the immune system and protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. 

Amazingly also helps your vision in dim light. 

You can get Vitamin A from foods such as sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, eggs, milk or some cereals.

Deficiency in Vitamin A can lead to Dry Skin, Dry eyes and Night Blindness, Poor wound healing, Delayed growth and Throat infections. 

Try our Chicken and Roasted Vegetable Jalfrezi. Authentic Indian dish with red and green peppers for Vitamin A, as well as protein in the chicken.

Vitamin C

Vitamin C helps support the body’s immune system by stimulating the formation of antibodies, essential for fighting off infections. 

Vitamin C deficiency is associated with poor immunity and a higher risk of infection, including serious illnesses like pneumonia. 

Many people with scurvy, a disease caused by vitamin C deficiency, eventually die of infection due to their poorly functioning immune systems

The body can not produce Vitamin C, so it must be ingested. Choose citrus fruits such as oranges, grapefruit and tangerines, vegetables such as Brussels sprouts, leafy greens, tomatoes, red and green bell peppers, squash and even potatoes!

Try our Squash, Cranberry and Red Onion Tagine for a tasty touch of Vitamin C.

Vitamin E

Vitamin E helps maintain healthy skin and eyes, and strengthen the body’s natural defence against illness and infection (the immune system).

Vitamin E is a group of compounds found in a wide variety of foods and can be found in sunflower seeds or oil, spinach, red peppers.

Try our Keralan Red Pepper and Cauliflower Curry. A little Vitamin E does you good!

Zinc

Zinc aids in the mechanics of the immune system and potentially help wounds heal. 

Zinc can be found in lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts.

Try our Creamy Cajun Bake with Lobster and Seafood for a delicious seafood dish.

Other nutrients

A variety of nutrients such as vitamin B6, B12, copper, folate, selenium and iron also aid a healthful lifestyle and play an important part in a nutritionally balanced diet. Faster healing and quicker recovery are some of the benefits of these nutrients.

For an array of vitamins and nutrients and a tasty lunch or supper dish, try our Spinach and Lentil Pie with Kale Mash

Whether you are a meat-eater, pescatarian, vegetarian or vegan, we provide nutritionally balanced frozen ready-made meals for everyone.

Read more at Hey Fresto

Check out our top 10 fast and healthy dinner ideas:

Spinach And Lentil Pie With Kale Mash

This vegan dish is a firm favourite among our customers who get frozen ready meals delivered. With just 379 calories per serving, and plenty of nutritious vegetables packed in, this meal is a healthy dinner which can be on your plate in 35 minutes. There is no fuss in preparation, simply remove packaging and place on a baking tray in the oven.

Chicken & Chorizo Arabiata Pasta

Scrumptious pasta dishes don’t have to mean slaving away in the kitchen. This Mediterranean ready meal can be microwaved just 7 minutes and is a healthy dish at just 406 calories. Plenty of vegetables are packed into this dinner, with tomatoes, red pepper and onion making up the delicious arabiata sauce. 

Kids Cottage Pie With Root Veg Mash

If you are looking for kids meals delivered for a fast and healthy dinner, then this is top pick. High quality beef mince and garden peas are cooked in a meaty sauce and topped with tasty sweet potato mash. Children of all ages love this hearty dinner, and it can be ready to eat in just 25 minutes. 

Chicken And Prawn Chow Mein

At just 375 calories per portion and a whopping 33g of protein and carbohydrates, this meal is perfect for those watching their macros and calorie intake. On your plate in just 7 minutes, make sure you choose this fast, healthy dish when having frozen ready meals delivered. 

Garlic Chilli Beef Madras

Curries when made at home are a labour of love, and curries from a restaurant or takeaway are usually packed full of high calorie ingredients. Our Garlic Chilli Beef Madras is a healthy 364 calories and can be microwaved in less than 10 minutes.

Black Bean And Okra Vegetable Jambalaya

Another vegan ready meal has made our top list, and this American inspired dinner is unbeatably delicious. Creole style jambalaya rice is combined with sweet potato, black beans, okra and baby corn.

Kids Penne In Tomato Sauce

Even the fussiest of eaters will love this penne pasta in simple Italian tomato sauce. Add this to your selection of kids meals delivered for a quick and healthy weeknight staple.

Mushroom Ramen

Journey to the Far East at dinner time with this fast and easy Mushroom Ramen. At less than 200 calories per serving, this meal is ideal for when you are on a diet or watching your weight. 

Chicken And Leek In Creamy Tarragon Sauce

This impressive meal gives the impression of a lovingly home cooked dinner but can be on your plate with zero effort in just 7 minutes. High quality chicken breast is coated in a creamy leek and white wine infused sauce, and all for less than 400 calories.

Vegetable Paella With Cashew Nuts

Packed full of roasted Mediterranean vegetables, this ready meal is super healthy and filling. Fresh from the oven in just 30 minutes, or when you are really short on time, you can enjoy this dish in just 7 minutes from the microwave. 

Eating a healthy diet is also a great method of self-care to improve your well-being. Find out how you can get a balanced diet from your frozen food.

Read more at Hey Fresto

What is Self-Care?

Self-care comes in so many different forms, and it looks different for everyone. But Self-care is said to be a process of taking care of oneself with behaviours that promote health and active management of illness when it occurs.

There are a few things you can do to help start looking after your wellbeing today. From getting a good night’s sleep, good food choices and drinking enough water, exercising regularly and good dental care.

We’re sharing our top 6 self-care tips to start doing now.

Start Your Day With Water

We all know that staying hydrated is crucial for our health as our body is mostly made of water, 50% to 70% of body composition, but actually drinking enough water is something not many of us manage to do.

Every cell, tissue and organ in your body needs water to work properly. For example, water:

• Gets rid of wastes through urination, perspiration and bowel movements
• Keeps your temperature normal
• Lubricates and cushions joints
• Protects sensitive tissues
• Allows for peak brain and body performance

First, start every day with a big glass of water with a touch of salt as soon as you wake up. It is normal to wake up feeling groggy and sleepy, but sometimes this is down to being dehydrated. A drink of water first things will help to wake you up naturally. Help with the dehydration, plus the added salt(sodium) will help with brain cognition and function, leaving you set up for the day and leaving you feeling energised and ready to go.

A good general rule of thumb is to drink 8 glasses of water a day, but be aware this can change with Exercise, Environment and Overall health.

Move Your Body Every Day

We are built to move and some people are naturally more active than others due to jobs or location.

But by making movement a priority to move your body every day will help your physical and mental health.

We aren’t saying you need to do a full HIIT workout daily, but increasing something called Non-exercise activity thermogenesis (NEAT) which could include trivial physical activities like a 30-minute walk, taking the stairs instead of the lift or even hovering the house, could substantially improve your physical health and wellbeing.

Plan Your Meals

You are what you eat and pretty obviously the foods you put into your body have a huge impact on how you feel and perform in general.

Taking the time to plan out what you are going to eat during the week can help you to ensure you are getting a balanced, healthy diet.

Meal planning can help to save time and money, by planning ahead and being organised can reduce last-minute trips to the shops and thinking what to eat at dinner time.

It can also help with portion control and reduces food waste. By knowing what you are eating before you eat it. We have all ordered too much takeaway when we were hungry and not eaten it all. Eyes bigger than your belly.

Planning additionally helps with avoiding unhealthy options, knowing you have a meal ready for you at home can eliminate the temptation of unhealthy last-minute options.

Whether you have pre-made frozen ready meals delivered, or do your own home cooking, or a mix of the two, planning out and knowing what to expect at dinner time can make a big difference to your wellbeing, weight goals and your wallet.

Sleep Eight Hours A Night

Getting enough sleep sounds very simple, and yet many of us struggle to spend enough time asleep.

Fast modern lives, social activities and work pressures don’t allow for appropriate rest as people don’t prioritise enough time for sleep. Then when people are in bed they struggle to gain good quality sleep due to work stress, alcohol consumption, smartphones usage and too much caffeine.

A healthy adult should aim to have between seven and nine hours of sleep a night, and that should be time asleep and not time in bed. Achieving this regularly will leave you feeling energised with improved focus and productivity.

Whilst asleep, the brain is working hard to rid the body of toxins, build neural highways and repair damage.

Poor sleepers are known to have a greater risk of heart disease and stroke and lack of sleep is strongly linked to weight gain and obesity.

A good nights sleep is the main building block of health and is critical to your wellbeing.

Take A Technology Detox

Technology is everywhere these days, and it means our hectic lives follow us around. Normally in our pocket.

One of the easiest healthcare tips on this list is to simply ditch the technology and take a technology detox whenever possible.

There are many purported benefits of losing the tech, these include Reduced Stress, Improved Sleep, Reduces Anxiety, Improves Concentration and believe it or not better social relationships.

There are many ways you can do this by either reducing or stopping totally. Many phones allow you to set a daily limit for screen time, or you can prioritise a specific time to put your devices away. Including:

• Eating meals, particularly when dining with other people
• First thing waking up or late in the evening
• Working on a project or hobby
• Spending time with friends or family
• Before you go to sleep each night

Taking a break from tech can help you destress, unwind and improve your quality of life..

Have Frozen Ready Meals Delivered

We had to get this one in; by choosing to have frozen ready meals delivered instead of having to home cook every day is a great way to promote self-care and boost your wellbeing.

You can have frozen ready meals delivered regularly with Hey Fresto!, so you don’t have to worry about shopping, preparing and cooking every dinner.

This can leave you more time to focus on your wellbeing by reading a good book, getting in a workout or putting yourself to bed on time.

Read more at Hey Fresto

And how many of us have tried a crash diet to prepare for a holiday or to fit into a special outfit for an occasion?

Dieting often means heavily restricting or eliminating certain food types, denying the body of essential nutrients that help us to stay healthy. But is this really a good idea?

Many dietitians will tell you that going on restrictive diets will not help long term: even though people can lose weight, either quickly or over a few months, some experts believe that as many as 90% regain that weight (and even a little more) when they have stopped dieting and returned to their normal regime.

Why don’t diets work?

• We get bored of the restrictive options
• We don’t like the foods we think we have to eat to lose weight
• We don’t follow the diet closely enough anyway
• We don’t eat enough
• We may not get the full complement of nutrients we need

Fad diets are particular culprits. The diet industry is worth about £2 billion in the UK alone – from the cabbage diet to juice cleanses and everything in between, these usually promise quick weight loss, but the pounds lost are more about the ones in your purse.

One thing is for sure: there’s no magic bullet when it comes to weight loss or maintaining a healthy weight.

Healthy balance

What we all need is to eat a healthy, balanced diet and take exercise. While diets have their place, particularly if directed by a medical professional, there are common sense ways to maintain a healthy weight, which we all know is better for our health.

This means enjoying a diet rich in nutrients, vitamins and minerals, and eating less saturated fat and fewer processed sugars.

It should be easy, but many of us find it hard because of our busy lifestyles, perhaps shift work causes complications, or there is a lack of cooking facilities.

We’re not all dietitians, but thankfully, our experienced chefs have done the hard work for you.

Each of our frozen ready meals is nutritionally balanced to ensure that you can enjoy lunch or dinner without having to worry about what is in the food.

We have thought carefully about how our ready meals can fit into busy lifestyles and provide the nutritional balance required to keep you healthy. Of course, we understand that some people need to reduce their calorie intake if they want to achieve weight loss in a healthy and manageable way.

This is why we have 36 dishes that are lower in calories, but deliver plenty of nutrients, vitamins and minerals that can keep you satisfied and, importantly, do not make you feel deprived so you reach for the biscuit barrel.

You might be surprised when you see our under 500-calorie frozen meals as they certainly don’t feel like diet foods!

For us, creating delicious low cal foods doesn’t mean restricting, or worse, eliminating, food groups that our bodies need.

It’s about creating a gourmet experience that doesn’t leave you feeling hungry. The only things missing from our under 500 calorie meals are false promises about rapid weight loss and nasty additives! Oh – and because they are frozen, ready to eat when you are, there’s obviously not a limp lettuce leaf in sight.

Our seafood paella is packed with rice, prawns, mussels, chorizo and peppers. The smoky tomato sauce is flavoured with smoked paprika, white wine and lemon – and yet a single portion comes in at 423 calories and provides healthy amounts of carbs, protein and fat. Just pop into the microwave, following the instructions on the pack, and you’ll soon be enjoying a taste of Spain.

If you want to continue your Iberian experience, how about this Catalan-style chicken stew? This ready meal can be cooked in the oven or microwave and is made with diced chicken breast, which is mixed with protein-rich pulses in a white wine and tomato sauce, flavoured with chorizo, smoked paprika and basil. Per serving, this gourmet ready meal, delivered to your door, is just 346 calories and packs in 31.4 grams of protein.

Our menu also has frozen ready meals that are suitable for vegetarians and vegans.

How about tucking into our flavourful Keralan red pepper and cauliflower curry? As delicious as home made, this ready meal cooks the vegetables in the most fragrant coconut sauce with curry leaves and mustard seeds. It’s just 339 calories per serving – so you can add a side dish of fluffy basmati rice (231 calories), taking you to 570 calories for a satisfying dinner that will fuel your body.

Who doesn’t love cauliflower cheese? Our twist on this classic dish – the Croxton Manor cheese and cauliflower bake with walnut crumb – is an indulgent dish that comes in at 435 calories.

This hearty frozen ready meal combines cauliflower with a creamy bechamel sauce and four types of cheese (who says you need to cut out cheese if you are reducing your calorie intake?), leeks and mustard before being topped with a delicious walnut crumb. Free from artificial flavourings, colours and preservatives, this will be a family favourite.

If you want to buy a bundle of 12 frozen ready meals that are delivered to your door, you can also opt for our meals bundle, which at just £52.99 means you can enjoy almost a fortnight of nutritious, low calorie meals – that’s just £4.41 per hassle-free dish.

Five tips to eat healthily

Eat a rainbow: this means eating a diet rich in fruit and vegetables (at least five portions a day).

Think thirds: one third fruit and vegetables; one third carbohydrates (wholegrain versions, if possible); and one third lean protein and reduced fat dairy.

Watch your portion size: be mindful of what a portion size should be. How many of us have eaten something, then read on the pack that it should have served two or three people!

Drink plenty of fluids: water, unsweetened teas and coffees, low fat milk and even reduced sugar squash counts.

Reduce: saturated fat, sugars and salt.

Ready to order?

Hassle-free, nutritious ready meals, delivered to your door – what could be easier? As they are frozen, they can be stored away until you are ready to enjoy them. Simply pop them into a microwave or oven for the number of minutes recommended on the pack and then serve.

If you have any questions about any of our delicious ready meals, our friendly team will only be too happy to help and advise you.

Read more at Hey Fresto

It’s no news that the war in Ukraine is causing huge disturbance to world food supplies which, in combination with climate change, the cost of living crisis and the aftereffects of Brexit and the covid-19 pandemic, is leaving a lot of empty spaces on Britain’s supermarket shelves. 

Sunflower oil in particular has been hogging the headlines recently with Tesco, Waitrose and Morrisons rationing consumers’ consumption of the product – this is in part due to Ukraine being unable to export four million tonnes of sunflower oil amid the conflict. 

British free range egg producers have also taken a hit – Russia and Ukraine combined produce 30% of the global wheat supply, a key ingredient in chicken feed. 

Thanks to Putin, feed prices have now doubled, leaving farmers no choice but to push for retailers to increase the cost of eggs. 

Inflation is placing extra pressure on the farming world too with the rising cost of production threatening fruit and vegetable growers. 

But it is not all doom and gloom. 

Offering a cheaper and far more sustainable means of eating, seasonal produce is a healthy, more available means of ensuring you and your loved ones can still enjoy a great meal in a time where some staples are scarce.

On top of this, seasonal crops have a wealth of benefits you should definitely be aware of.

What are the advantages of eating seasonal produce? 

1. Abundance 

Every crop has a time of year when they come into season.

During this period, the crop will inherently be more plentiful as they grow and ripen naturally without the utilisation of chemicals and man-made treatments.

2. Taste 

There’s no doubt that fruit and veg taste fresher and more delicious when they are grown in season. 

This is largely due to the fact that seasonal produce is cultivated in optimal conditions, fruits naturally without ripening agents and reaches the consumer faster because they do not have to travel as far. 

By reducing the harvest and export time of crops, there is a decreased chance of them spoiling and going past their best. 

3. Environment 

As we continue to live in the shadow of climate change, sustainability and an awareness of the environment need to be at the heart of our food production and consumption. 

Home-grown on British soil, our seasonal produce has a vastly smaller carbon footprint than fruit and vegetables that are imported from across the world. 

Decreasing the travel time of crops is also beneficial to their nutritional value, overall quality and freshness, all of which are unsurprisingly impacted after being shipped across thousands of miles. 

Moreover, seasonal eating improves the quality of land we use to farm on as well as boosting the biodiversity present in agricultural areas through crop rotation and the cultivation of more than one plant.

4. Cost 

When in season, crops are plentiful. 

With such an abundance of produce, growers, farmers and retailers are subsequently able to lower the costs – something you should be taking advantage of.

It cannot be stressed enough how valuable seasonal grub is where money is concerned, especially amid the cost of living crisis. 

In addition, make sure you do not ignore the loose fruits and vegetables which supermarkets have to offer – they are often cheaper and cut out the use of needless plastic waste altogether! 

5. Health 

Getting into the habit of consuming seasonal produce is a great habit, not just for the health of the environment, but for your health too. 

Firstly, the nutritional value of crops grown in season is far superior to the limp excuse of crops you find lurking in your winter supermarket basket. 

Optimal growing conditions and the freshness of produce is essential for helping the fruit or veggie to retain its goodness. 

How can you expect them to deliver when they’ve been cooped up for days inside a shipping container? 

6. Local economy 

It is indefinitely  your seasonal produce from local grocers is an important step to consider. 

Whilst it is still a positive move to grab your fruits and vegetables from supermarkets, there is no denying they swallow an enormous amount of profit and are extremely damaging to independent sellers. 

Seasonal produce sold by local green grocers and markets definitely doesn’t lose out on flavour, price or quality either. 

How to find out when produce is in season? 

There are many fabulous guides online which illustrate when different varieties of produce come into season. 

A good place to begin is The Countryside Charity and BBC Good Food, both of which demonstrate the ideal months to grow individual crops in. 

So what are you waiting for? Now is the time to get stuck in!

Read more at Hey Fresto

• The history of swede
• What are the available nutrients in swede? 
• 5 great things to do with swede

Yesterday, statistics from the ONS revealed that the prices of pasta, crisps, bread, minced beef and rice rose between April 2021 and April 2022. 

These staples are just the latest indicators of the crippling cost of living crisis that is impacting millions across the world. 

Unfortunately, there is no quick fix to this problem.

With the food market continuing to remain unsteady, now is the time to save money by trying some cheaper and tasty alternatives.

Hiding in the corner of your local supermarket is one such candidate who is often overlooked.

Let us introduce you to the humble swede.

The history of swede

Rutabaga, neep, the Swedish turnip or swede is a member of the cruciferous vegetables family and is thought to have been first cultivated in Sweden before 1400 AD. 

Known for their tough, purple-tinged exterior, swedes are an intriguing plant root considered to be a rare cross between wild cabbage and turnips.

Writing inThe Cambridge World History of Food, Kenneth F Kiple and Kriemhild Coneè Ornelas describe swede as a “relatively modern vegetable that is large and longer than a turnip, with a milder taste and flesh that is yellow-coloured rather than white.”

First used as animal fodder in Central Europe, swedes first became popular during the medieval period and remained a household staple right up until the 20th century.

Since then, our love for swedes has decreased in favour of other vegetables and processed foods.

But in a time where our first choices are not so affordable, the time for swedes to be spotlighted is nigh. 

Is swede good for you?

Swedes are a lesser known superfood, a brilliant source of vitamins which are low in carbohydrates unlike its root veggie counterparts. 

Rich in a range of nutrients, swedes provide:

• A brilliant source of fibre. 
• High amounts of glucosinolates.
• Vitamins C and E.
• A great source of potassium, calcium and magnesium. 

5 great things to do with swede

How to make swede mash

Smooth and easy to make, mashed swede is fabulous on its own or combined with other vegetables to make swede and sweet potato mash, swede and carrot mash, swede and parsnip mash and many more.

1. To prepare the swede, simply peel the outer layer with a peeler or carefully with a knife as you would with other root vegetables.
2. After cutting the swede into small chunks, pop the pieces into salted boiling water and cook for 15-20 minutes until soft.
3. Blitz the swede with butter, salt and pepper until smooth.
4. Cooked swede mash can be frozen for a couple of months in an airtight container. 

How to roast swede 

Crispy on the outside, soft on the inside. It’s what you expect from a perfectly roasted vegetable. Swedes are no different.

1. Start by peeling and chopping the swede into small chunks.
2. Parboiling swede for 7-10 minutes before roasting it is the best way to ensure a fluffy interior. This method also saves time as this turnip-like vegetable can take a while to cook due to its tough structure. 
3. After the swede chunks are parboiled, coat them in oil and seasoning before roasting.
4. Roast the swede chunks for 40 minutes, checking after 25 minutes to turn them in the tray. 
5. To make swede chips, cut the root into long, thin chunks and follow the same roasting process.
6. Serve either of these swede side dishes with a well-dressed salad for a delicious summer supper. 

How to cook swede soup 

As a bulky vegetable, swede is ideal for thickening soups with.

1. To make swede soup, roughly chop onions and garlic and heat in a large pan until the onions have softened.
2. Next, peel the swede with a peeler or a knife. 
3. Chop the swede into chunks and cook in the pan with at least 1.5 litres of stock until soft.
4. Other root vegetables can be cooked in the pan too for additional flavour.
5. Once the ingredients are cooked through, blitz and add cream and season.
6. These soups are ideal for your freezer and excellent if you are eating on a budget or feeding a large family.

How to make swede crisps

With the price of regular crisps rising through the roof, it’s time to roll up your sleeves and make your own using swede.

1. Start by peeling and cutting your swede into long, thick chunks.
2. Slice these thinly to produce translucent pieces. 
3. Toss the pieces in olive oil, salt and black pepper and bake on a moderate heat until golden brown and crispy. 

How to make swede fritters

If you wish to be more adventurous, this BBC recipe for swede fritters is a great way to experiment with swede.

1. First, peel and dice one swede into small pieces and boil in salted water for 15 minutes until tender. 
2. Combine 100ml creme fraiche, 75g of plain flour and a beaten egg into a smooth batter. 
3. Next, stir in one finely chopped and deseeded red chilli, one finely chopped red onion, cayenne pepper (1 tsp), garam masala (2tsp), turmeric (½ tsp) and crushed coriander seeds (1tsp). 
4. Add seasoning to the batter and combine the swede in the mixture roughly. 
5. Heat oil in a frying pan and gently flatten balls of the mixture (a large tablespoon) into the pan. 
6. Cook until golden and crispy on each side. 

If you want to read more about superfoods, check out our latest article on organic sea moss. Is it good for you?

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• Seasonal vegetables
• Dressing
• Carbohydrates
• Green leaves

Salads are the true definition of summer. 

When you think of a summer salad, the mind wanders to sweet cherry tomatoes, tangy red onion, crisp lettuce, grilled bell peppers, perhaps some creamy feta or halloumi cheese, lime dressings, fresh basil, toasted pine nuts – the possibilities are limitless. 

The beauty of salads lies in their freshness, simplicity and flavour, all of which are highly beneficial in the warm summer months when you want to be spending less time in the kitchen and more time outside. 

Salads can also be pretty affordable and ideal during the current cost of living crisis – buying staples such as oil or dried couscous in larger amounts will make many portions of cost-effective salad. 

In our financial climate, including seasonal vegetables in your salad is a must due to their availability and subsequently lowered price. 

But how can I make the perfect roasted summer vegetable salad I hear you say?

Here’s how. 

Seasonal vegetables

The advantages of seasonal vegetables cannot be overstated – they are abundant, they taste better, they reduce carbon emissions from food transportation, they cost less and benefit the local economy. 

In the summer period, there are a delicious range of vegetables for you to choose from, but here are four in particular which we recommend you include in your salads.

Aubergine 

Months in season: June to October

Aubergines, or eggplants if you’re American, are a versatile, tender vegetable offering taste and nutrients a-plenty. 

A member of the nightshade plant family alongside bell peppers, potatoes and tomatoes, aubergines contain a range of antioxidant compounds that can protect fats which make up our brain cell membranes. 

When roasted, this purple plant produces a rich flavour and velvety texture that contrasts brilliantly against crisp green leaves such as fresh rocket or spinach.

For the best results, cover chopped aubergine chunks in salt, a drizzle of olive oil and ground cumin or fresh thyme and roast for 25-30 minutes in a hot oven. 

Courgette 

Months in season: June to September

From courgette ribbons to roasted courgette spaghetti, there are many ways of using this nutritional fruit (yes fruit). 

Eaten raw or cooked, courgettes are full of fibre, vitamin C, potassium and antioxidants such as carotenoids.

Roasting this arguably superior cousin of the cucumber will bring out its moisture and create a lovely accompaniment to toasted nuts and lime tahini dressing in a salad. 

Paprika, cayenne pepper or za’atar are wonderful spices to cover courgette cubes in before roasting them. 

Bell pepper 

Months in season:  March to October 

Whether sweet or savoury, green or yellow, the humble bell pepper or capsicum is a commonly available enhancer of salads. 

Nutritional value varies between different coloured peppers but there are estimations that consumption of this crunchy fruit (yes, peppers are a fruit too) can reduce the likelihood of developing anaemia, heart disease and memory loss. 

Cooking can reduce the nutrients present in a pepper so eating them raw in your salads is best to ensure you receive the full benefits. 

However, roasted peppers are just too tasty and incredible when cooked with cumin or dried oregano for a salad treat. 

Spring onion 

Months in season:  All year round

Jammed full of vitamin C and a fabulous addition to most savoury dishes, spring onions are arguably one of the superior members of the allium family. 

Roasting these green veggies is a good way of switching them up and generating sweet, caramelised notes through your salad. 

Chopped garlic, salt and olive or vegetable oil are all you need to make spring onions sing. 

Dressing

Your salads will always benefit from a sauce to bring the dish together; a dressing will change the way your ingredients taste or bring out existing flavours. 

The simple secret to making a great salad dressing is to balance oil, acidity, salt, heat and sweetness for the ultimate taste impact. 

For the best dressing to accompany your roasted summer vegetable salad, we recommend a simple basil-based sauce that will not overpower the smoky flavour of your seasonal veggies. 

To make a great basil dressing, blitz the follow ingredients until smooth and refrigerate before use: 

• 1 pack of fresh basil leaves 
• 1 garlic clove (use 2 if they are small) 
• 150 ml of olive oil or any oil you have to hand (use more if the mixture is still stodgy) 
• Juice from ½ lime (add more to taste) 
• 1 small teaspoon of salt
• A few twists of ground black pepper 

Carbohydrates 

Salads may be delicious but will likely leave you hungry if you do not give them a bit of umph – adding a small portion of healthy carbohydrates into this dish can make all the difference. 

Providing your body with the glucose it needs for energy, carbohydrates are an essential part of a healthy balanced diet. 

Couscous, bulgar wheat, wholewheat croutons buckwheat, quinoa, boiled new potatoes or crushed baby potatoes are cheap and cheerful sources of carbohydrates that work great in salads.

Green leaves 

If the majority of your roasted vegetable salad is cooked, fresh greenery is a much needed addition. 

Here are some tasty nutrient-rich options to include:  

• Spinach
• Kale
• Rocket
• Lettuce 
• Watercress
• Chard
• Water 
• Broccoli and cauliflower leaves 

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• What is food packaging required to show? 
• How is colour used in food packaging?  
• How are words manipulated in food labels? 
• What does ‘free-range’ really mean? 
• Tips to avoid falling for packaging hacks 

Food labels are designed to entice the eye. 

Whether it’s low sodium crisps or free-range eggs, companies in the food industry are specialists when it comes to convincing consumers to buy a product that is perceived to be healthy, low in calories or better for animal welfare and the environment. 

Unfortunately, a lot of what you see and read on the supermarket shelves is not an accurate representation of the produce themselves. 

So how can you spot the good from the bad and what do these labels really mean? 

What is food packaging required to show? 

According to government regulations, food packaging has to present the following information: 

• The name of the food
• A ‘best before’ or ‘use by’ date
• Any necessary warnings
• Net quantity information
• A list of ingredients (if there is more than one)
• The country or place of origin, if required
• The lot number or use-by date
• Any special storage conditions
• Instructions for use or cooking, if necessary

The country of origin must also appear on the packaging of any fish or shellfish, beef, veal, lamb, mutton, pork, goat, poultry, honey, olive oil, wine or fruits and vegetables. 

How is colour used in food packaging?  

Our reasoning for buying the food we do is in part founded upon the visual cues we subconsciously pick up from the packaging. 

Food marketing executive, Amy Goldsmith revealed that this is due to the way in which colours communicate ideas to us about what we eat. 

Green is unsurprisingly associated with health, vegetarianism and an awareness of the environment whilst shades of black and gold are synonymous with luxury and indulgence. 

The saturation levels of packaging have also been shown to have an impact on our perceptions of the health and taste of our food. 

In one study, researchers discovered that participants generally associated vivid, colour-saturated packaging with fresher food that was both healthier and tastier. 

Intrigued? Why not take a look inside your cupboard and see which colours jump out at you – was it the colours or the product itself that convinced you to buy it?

How are words manipulated in food labels? 

Words are the second weapon which marketers and manufacturers use to make products more attractive to consumers.

“Food manufacturers use every possible word they can to magnify the desirability of a product”, explained Harvard professor Walter Willett, M.D.

Buzzwords such as ‘reduced fat’, ‘low salt’ and ‘free from’ dominate the packaging world despite the addition of more sugar or unhealthy substitutes to make up for the lost flavour. 

According to the national charity, Diabetes UK, products which state they have ‘no added sugar’ can still contain natural sugars and sugar-free products will likely have more fats added to replace the missing sweeteners (and vice versa). 

Another frequently used term that hides the processed nature of many vegan and vegetarian products is the phrase ‘plant-based’. 

On the surface, it denotes something inherently healthy but underneath those mushroom burgers or vegan cookies hides salts, sugars and artificial flavours designed to recreate the real deal.  

Through their sometimes ultra-processed journey to arrive on the shelves, plant-based products don’t originate from the most environmentally-friendly, animal-loving place you’d expect from their exterior. 

What does ‘free-range’ really mean? 

Sadly, the image of fluffy, happy chickens roaming across a corn-strewn meadow are far from the reality of even the best-kept, ‘free-range’ hens. 

In the UK, the term ‘free-range’ is given to a flock of 16,000 or less chickens that are let outside at least once every 12 weeks. 

Immediately the loophole in this regulation is clear with farmers able to keep their chickens inside for extended periods as long as they conform to this rule. 

With the recent escalation of avian flu outbreaks, indoor periods have been extended to cut down cases despite livestock becoming more at risk of suffering severe feather loss, stress-induced cannibalism and death from their indoor confinement. 

Speaking to the Guardian, the chief policy adviser for Compassion in World Farming, Peter Stevenson said: “if a free-range chicken has never been allowed outdoors in its life that should be made clear to consumers.”

Buying your eggs from local chicken-owners or buying organic, well-sourced eggs are good alternatives to supermarket offerings. 

Tips to avoid falling for packaging hacks 

1. Buy organic and whole food products 
2. Eat more fresh, natural produce 
3. Check the full ingredient lists on the back of packaging 
4. Look at the fat, salt and sugar content of foods which display phrases like low, free-from, fat-free or reduced

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