These are our favourite frozen vegan meals:

Spinach & Lentil Pie With Kale Mash

If comfort food is your thing, then this delicious vegan pie will certainly not disappoint. When it comes to vegan ready meals delivery UK, this one is hard to beat. A scrumptious blend of earthy lentils and spinach is topped with kale mash and finished with a crunchy breadcrumb herb. This tasty dinner can be ready to eat in just 35 minutes, making it the perfect vegan meal for a busy day.

Vegetable Paella With Cashew Nuts

When you choose vegan frozen meals for delivery, you certainly don’t have to be limited in your choices. Enjoy some delicious Mediterranean cuisine with our Vegetable Paella with Cashew Nuts. Perfect for a Summer’s day, this tasty meal will leave you feeling like you are relaxing on a Spanish island! Made from roasted Mediterranean vegetables, including courgettes and piquillo peppers, this dish is bursting with flavours. The veggies are mixed in with intensely flavoured Paella rice and topped with toasted cashew nuts for a protein hit. On days when you are short on time, this vegan meal can be microwaved from frozen in just three minutes.

Keralan Red Pepper & Cauliflower Curry

Plant-based meals certainly don’t have to be bland, and if you like a bit of spice in your food, then this is the dish for you. Keralan Red Pepper & Cauliflower Curry certainly packs a bit of a punch and is perfect for warming you up on a cold evening. Red pepper and cauliflower are cooked into a fragrant coconut-based sauce, which has been precisely flavoured using mustard seeds and curry leaves. Pair with basmati rice or a vegan naan for a complete Indian fakeaway in the comfort of your home.

Mushroom Ramen

At just 198 calories per serving, Mushroom Ramen is the perfect vegan ready meal if you are watching your weight. While it might be low cal, this dinner is certainly not low in flavour. Tasty noodles are cooked in a mushroom-infused broth, with pak choy, edamame beans and wild mushrooms, flavoured with tamari. Cook either in the oven or the microwave and enjoy this scrumptious vegan meal in minutes.

At Hey Fresto! we have a range of vegan ready meals for delivery in the UK; pick your favourites to try or enjoy a bundle of our best sellers.  

Check out our vegan frozen ready meals!

Read more at Hey Fresto

There’s no doubt that the Covid-19 pandemic has caused a fundamental change in many people’s diets.

Figures released by The Vegan Society earlier this year revealed that since the first lockdown in March 2020, 19.5% – almost one in five – people in the UK said they had reduced their meat consumption, while just over 12% – one in eight – said they were eating less dairy and fewer eggs.

And a Bloomberg report published in August 2021 said if the alternative meat and dairy markets grew as predicted, it could to lead to global sales of $162 billion in the next decade, up from $29.4 billion in 2020 (7.7% of the global market).

With an estimated seven million people in the UK now following a meat-free diet, vegan and vegetarian food has never been so popular and it’s great to see an ever-increasing choice in our supermarkets and shops.

Wanting to eat a meat-free diet is also why more people are choosing dishes from our range of frozen vegan meals.

What is a Vegan diet ?

So, what actually is veganism? – and how does it differ from vegetarian and pescatarianism?

Put simply: a vegan diet contains no animal products at all. 

Unlike vegetarians, who will include dairy and eggs in their diet, and pesceterians, who eat fish, vegans do not eat dairy, eggs, honey, fish or meat. 

It’s perfectly possible to enjoy a healthy lifestyle with all the nutrients the body needs from a vegan diet: calcium is found in leafy vegetables, dried fruits, tofu and bread, while vitamin D is added to some breakfast cereals and spreads.

Iron, which is essential for red blood cell production, can be absorbed from pulses and lentils, nuts, dark green vegetables and wholemeal bread, while vitamin B12 can be sourced from fortified cereals and yeast extract.

There are so many alternatives to dairy milk nowadays – including specially formulated barista-style milks for hot drinks – that there’s no excuse not to try some of them until you find your favourite one.

Are vegan diets boring?

Absolutely not! Have you ever been to a street food market, where vegan specialities are made? From giant, dirty burgers to mouth-watering curries, Mexican and Italian favourites, you’ll find a whole host of incredible healthy and tasty vegan foods. It’s also possible that some of your favourite snacks are already vegan (including some makes of crisps, biscuits and doughnuts …).

What if you are short of time to prep meals?

Most of us lead busy lives and we often want to reach for something quick, delicious and good for our health. Our range of vegan ready meals is ideal because each dish has been created with flavour in mind, while also being healthy and nutritionally balanced.

Delivered to your door, our high quality vegan meals are frozen quickly to lock in all the goodness and once they are in the oven (or microwave), they are ready to eat in just a few minutes.

Our chefs have developed dishes with flavours from all over the world: enjoy tasty Japanese cuisine with our mushroom ramen – packed with noodles in a mushroom infused broth with edamame beans, pak choy and wild mushrooms flavoured with tamari – that can be cooked in the oven or microwave.

Our mango and lemongrass vegetable laksa is a classic Malaysian-style dish made with noodles, mango, butternut squash, baby corn and pak choy, flavoured with citrusy lemongrass.

For Creole lovers, we’ve created a hearty, yet healthy, dish of black bean, okra and vegetable jambalaya, with rice, black beans, sweet potato, okra and baby corn.

Take a look at our budget-friendly vegan ready meal range, where you’ll find even more delicious options – all packed with the nutrients and vitamins you need to help towards a healthy, sustainable lifestyle. 

More choice

Cooking for more than one? Got a family to feed? Our frozen vegan dishes are available in different portion sizes: single size or enough for two or four people.

If you don’t want anything too spicy, you can also select meals based on their heat (from mild to punchy).

Do you need gluten-free meals? Can’t eat nuts? Or are you watching your calorie intake? We cater for special diets, too – take a look and see which dishes will soon grace your table. Freshly made and ready to be delivered to your door – what could be more convenient than that?

Vegan Cupboard Essentials

If you are thinking of embracing a vegan diet – or even just planning to reduce your intake of meat and dairy, invest in these store cupboard essentials so you’ll always have the basics for a nutritionally balanced meal:

• Pulses and lentils
• Herbs and spices
• Tinned or dried beans
• Tins of tomatoes
• Olives
• Oils and vinegars
• Cooking pastes, such as harissa (check the labels)
• Tinned coconut milk
• Pasta (check the label as some contain egg)
• Rice
• Nuts and seeds
• Tofu
• Vegan vegetable stock
• Dried fruit
• Yeast extract
• Porridge oats
• Flour
• Agave (to replace honey)

If you have any questions about our vegan range – or of our other ranges of ready frozen meals – here is where you can contact us.

Read more at Hey Fresto

Why you might consider trying veganism

Every year more and more people are making the decision to go vegan. There are a range of ways that veganism can improve our lives, from health benefits to positive environmental impacts. 

For the animals

Avoiding animal products is one of the most obvious ways you can take a stand against animal cruelty and animal exploitation everywhere.

Preventing the exploitation of animals is not the only reason for becoming vegan, but for many it remains the key factor in their decision to go vegan and stay vegan. 

For your physical health

Going vegan is a great opportunity to learn more about nutrition and cooking, and improve your diet. Getting your nutrients from plant foods allows more room in your diet for health-promoting options like whole grains, fruit, nuts, seeds and vegetables, which are packed full of beneficial fibre, vitamins and minerals.

Well-planned vegan diets follow healthy eating guidelines, and contain all the nutrients that our bodies need. Some research has linked vegan diets with lower blood pressure and cholesterol, and lower rates of heart disease, type 2 diabetes and some types of cancer.

For your mental health

A different study found that vegetarians typically experience more positive moods than meat-eaters.

The Physicians Committee for Responsible Medicine (PCRM) highlights a study on its website that looks at the eating habits and moods of 3,486 people over a five-year period. The study found that participants who ate whole, plant foods reported fewer symptoms of depression.

For the environment

From recycling household waste to cycling to work, we’re all aware of ways to live a greener life. One of the most effective things an individual can do to lower their carbon footprint is to avoid animal products. 

Researchers at the University of Oxford found that cutting meat and dairy products from your diet could reduce an individual’s carbon footprint from food by up to 73 per cent.

If everyone stopped eating these foods, they found that global farmland use could be reduced by 75 per cent, an area equivalent to the size of the US, China, Australia and the EU combined.

Not only would this result in a significant drop in greenhouse gas emissions, it would also free up wild land lost to agriculture, one of the primary causes for mass wildlife extinction.

For people

Just like veganism is the sustainable option when it comes to looking after our planet, plant-based living is also a more sustainable way of feeding your family. 

A plant-based diet requires only one third of the land needed to support a meat and dairy diet. With rising global food and water insecurity due to a myriad of environmental and socio-economic problems, there’s never been a better time to adopt a more sustainable way of living. 

Vegan meals from Hey Fresto!

Eating a vegan diet doesn’t have to be hard work. At Hey Fresto! we offer a range of frozen vegan meals to enjoy in just a few minutes without the hassle of spending hours in the kitchen.

Click here to take a look at our range of vegan and vegetarian meals.

Read more at Hey Fresto

What are processed foods?

What are meat substitutes made of?

Why are processed foods bad for you? 

How to get more unprocessed, meat-free protein into your diet? 

What next? 

Put down your lamb chops and pick up your lentils, it’s National Vegetarian Week! 

Now more than ever is a great time to start introducing more plant-based meals into your diet if you don’t already. 

Due to anxieties over health and the climate, more than 25 percent of us in the UK are thinking about cutting down our meat consumption – a relatively achievable goal considering the explosion of the meat-free market in recent years. 

However, where meatless substitutes are concerned, it is important to remember that processed alternatives are not the most nutritious or necessarily most affordable way to consume vegetarian grub.

Priya Tew, director of Dietitian UK told the Guardian that feasting on ultra-processed foods can be worse for your health than eating meat in terms of their nutritional value. 

Instead, relying on the likes of tofu, whole grains, protein-dense fruits and vegetables, pulses and legumes is said to provide a far more nourishing diet. 

But what is the evidence for this and just how bad are ultra-processed, plant-based meat alternatives for your health? 

What are processed foods? 

Processed foods occur in more forms than you would initially think – they can be anything from canned, baked and dried goods to amalgamations of broken down foods which are pumped full of preservatives, additives and chemicals.

According to the NOVA classifications, there are four types of processed foods: 

• Unprocessed or minimally processed foods – these are products which exist in their natural form or have had minimal alterations to preserve the food for longer. 
• Processed culinary ingredients – such items are not usually eaten by themselves and usually derive from a slightly processed food. These ingredients tend to be formed from pressing, grinding, refining or milling processed food. 
• Processed foods – including products such as canned fruits and vegetables, these are items which are natural or minimally processed with the deliberate addition of salts, fats or sugars. 
• Ultra-processed foods – by far the worst nutritionally-speaking, these products are processed foods which have artificial colours, flavours and preservatives added to them to improve their taste, texture or shelf life. 

What are meat substitutes made of? 

The first vegetarian or vegan meat alternative to have been consumed is thought to have been a soy-based tofu product which was eaten in China, roughly two thousand years ago in 965 CE. 

Today, everything from pea protein, jackfruit and mung beans to yeast extract, potato starch and xanthan gum are used to make meatless morsels. 

However, whilst the majority of these products are plant-based in theory, the many ingredients included to create meat-free foods which taste and look like the real deal have to go through several manufacturing processes to get there. 

Why are processed foods bad for you?

The main issue with processed and ultra-processed foods is their nutritional deficiency; consuming a diet that is almost entirely made up of processed food can be extremely detrimental to your health. 

Whilst they might be better for our planet than mass livestock farming, plant-based meat alternatives, which tend to be ultra-processed, are not necessarily good for our own physical wellbeing. 

“Ultra-processed foods tend to be low in protein and fibre, and high in salt, sugar and fat. That’s their problem”, said Dr Giles Yeo, an obesity expert at Cambridge University. 

Speaking on Radio 4’s Inside Health, Dr Yeo further explained that mock meat products suffer from this problem as the multiple components used to make them are stripped of their protein and fibre and combined with high quantities of salts, fats and sugars to boost flavour. 

This is not to say that fake meat should be categorically avoided, just that they should be eaten in moderation. After all, they inherently minimise the many proven health risks which come with consuming lots of real meat. 

How to get more unprocessed, meat-free protein into your diet? 

We live in a nation where more than half of the average person’s diet is made up of ultra-processed foods and meeting your daily protein intake can be tricky when you are confined to unprocessed, vegetarian or vegan conditions. 

Add cost into the mix and this task seems impossible. 

Yet despite the fact that unhealthy foods are three times cheaper than healthy alternatives, there are some ways to ensure you meet your protein requirements on your terms.

1. Make use of dried pulses and legumes – they are an excellent source of lean, healthy protein and are extremely versatile. There is a vast amount of vegan and vegetarian recipes online and on social media which show you how to make meat substitutes from the likes of lentils, chickpeas and beans that maximise on flavour and texture. Dried legumes and pulses are also much cheaper than their canned counterparts. 
2. Eat less processed plant proteins such as tofu, seitan and tempeh which can be adapted into many dishes and cuisines. 
3. Up your vegetable intake and do your research on the most protein-packed greens. Buying your veggies loose or from local grocers can be a good way to reduce the price too. 

What next? 

If you’ve just read the above and think you’ve been eating one too many of Linda McCartney’s sausages recently, fear not. Head over to our superfood blog for a head start on the best, unprocessed produce to include in your meals.

You can enjoy a range of natural and nutritious frozen food delivered at Hey Fresto!

Read more at Hey Fresto

• Hummus 
• Baba ghanoush 
• Nuts 
• Aubergine and courgette crisps 
• Classic bruschetta 
• Olives 
• Vegan tzatziki
• Traditional tabbouleh 
• Hey Fresto! Mediterranean range

Dripping in fruity olive oil and delivering a glorious range of fruits, vegetables and legumes, the Mediterranean diet is a heart-bolstering stew of monounsaturated fats, omega 3 and antioxidants. 

The benefits this cuisine provides for the consumer’s health drives its popularity; one analysis of 26,000 women found that those who followed a Mediterranean eating plan had a 25 percent lower risk of developing cardiovascular disease over a period of 12 years. 

Equally, this style of eating is loved for its exquisite natural flavours, the taste of aromatic herbs, citrus fruits, roasted vegetables and fresh seafood. 

Notorious for its scrumptious simplicity, this cuisine is founded on plant-based eating and therefore makes it incredibly easy for those who follow a vegan or vegetarian diet to consume. 

As the summer months heat up and a lighter menu becomes more desirable, the following vegan Mediterranean snack ideas are perfect for nibbling on, either in your office chair or on a sun lounger. 

Hummus 

Born from the delicious marriage of chickpeas, tahini and whatever citrus, vegetable or herbal flavours are desired, freshly made hummus is undoubtedly the image of summer. 

However, the roots of this modern-day favourite are not so clear with multiple theories detailing its origin, from an Egyptian cookbook recipe to a mention in Mikra (the Hebrew Bible) 3,500 years ago. 

What we do know for certain though is that hummus is a fabulous source of fibre, great for your gut and packed with protein from its chickpea base. 

Serve with pita, flatbread or vegetable batons for the best dipping experience. 

Baba ghanoush 

Classic baba ghanoush, or baba ghanouj as it is also spelled, is made from roasted aubergine, the pulpy insides of which are blended with tahini, lemon juice, garlic and salt. 

Baba ghanoush originated from the food of Levant, a historical term which refers to a large area in the Eastern Mediterranean which includes the likes of Cyprus, Israel and Lebanon. 

Rich, creamy and downright delightful, baba ghanoush is an incredible addition to a summer salad. 

Nuts 

Pistachios and pine nuts, walnuts or almonds, the varieties of Mediterranean nuts pack taste and nutritional power. 

An abundant source of healthy minerals, unsaturated fatty acids, fibre and protein, nuts provide a fount of goodness. 

For instance, did you know that nut consumption has been linked with a lower incidence of coronary heart disease and reduced diabetes in women. 

Roasted, toasted, chopped or eaten as they are, nuts are a brilliant healthy vegan snack to snaffle on the go. 

Aubergine and courgette crisps  

Salt, pepper, olive oil and oregano are all you need to turn aubergines and courgettes into deliciously crunchy crisps. 

To prepare, slice your vegetables very thinly and coat in oil and seasoning in a bowl, transferring to a tray and baking until golden brown. 

Salt is a crucial ingredient to avoiding undesirable sogginess in your crisps as well as enhancing the flavour of your aubergine and courgette. 

Classic bruschetta 

Bruschetta is considered to have started life as a hearty snack for farmers and labourers in the Estruscan and Ancient Roman periods. 

An effective way to use up old ingredients, bruschetta can be tweaked to have any topping or type of bread you desire, making it ideal for a quick snack. 

To make authentic bruschetta, you specifically need tomatoes, extra virgin olive oil, rustic Italian bread, garlic and fresh basil. 

Top off with a little salt, and you have the taste of the Mediterranean in minutes. 

Olives 

Juicy, fruity and salty, olives have been a part of our diets since the early Bronze Age.  

Far more than just a tasty pizza topping, olives possess a wealth of polyphenols, a plant compound which provides antioxidants. 

Eaten in moderation, olives are a healthy vegan treat to snack on during summer. 

Vegan tzatziki

Thanks to the production of dairy alternatives, vegan tzatziki is a delicious possibility. 

From coconut yoghurt to soy yoghurt, there are a few creamy renditions of the real thing which work a treat in this dip. 

Mix in some fresh dill or mint with cucumber, salt and a squeeze of zingy citrus juice and you have yourself a low fat pita bread accompaniment. 

Traditional tabbouleh 

Tabbouleh is a traditional Lebanese dish made from finely chopped parsley, onion, mint, tomato and bulgur wheat. 

Originating in Syria and Lebanon, this Mediterranean staple is a clean, refreshing salad that is packed with fibre and protein. 

Quick and easy to make, this vegan snack can be stored in tupperware for later or eaten straight away.  

Hey Fresto! Mediterranean range

We love Mediterranean cuisine for its burst of savoury flavours and the satisfying sensation it leaves in your stomach. 

Check out our full range of Mediterranean meals here, and our full range of vegan and vegetarian ready meals delivered.

You can also check out more of our vegan-focused blogs, such as our 10 low-calorie vegan breakfast ideas for Veganuary and vegan superfoods for kids.

Read more at Hey Fresto

Accommodating a vegan at your table isn’t as challenging as it may seem. It’s all about creativity and exploring the myriad of delightful options available. Contrary to popular belief, vegans don’t subsist solely on lettuce and carrots. In fact, according to recent studies by Veganuary, a staggering 87% of vegans crave a traditional Christmas dinner with all the trimmings!

Now, let’s dive into the culinary realm and explore some fantastic vegan-friendly options that can grace your Christmas table:

Creating the perfect vegan Christmas dinner

Catering for a vegan doesn’t mean sacrificing flavour or tradition or for that matter, changing what you have on your dinner place. In fact, according to a survey by The Vegan Society, over 70% of vegans said that Christmas dinner is an absolute favourite as long as it is well well-researched and the thought is there. It’s all about the little tweaks.

Creating delicious vegan-friendly side dishes

Who doesn’t love a multitude of side dishes on Christmas day! Most classic side dishes can be easily made vegan by using plant-based ingredients. For instance, swap butter for dairy-free alternatives in mashed potatoes and squash, roast your veggies with olive oil and herbs, and opt for vegetable broth instead of animal-based stock in gravies and sauces.

Vegan Christmas puddings fit for a banquet

You don’t have to skip the sweet treats for your vegan guests. Vegan baking has been taken to a new level with plenty of sweet treats now tasting better than their counterparts. Indulge in delectable desserts like vegan mince pies, gingerbread cookies, or a luscious dairy-free chocolate Yule log smothered in dairy-free ice cream. You can also swap out your traditional custard for a vegan version which honestly tastes just as good.

The main event – vegan Christmas dinner mains

For those who love statistics, a survey conducted by Plant Based News found that 63% of vegans relish a good nut roast at Christmas, while 42% adore a flavourful vegetable Wellington. These dishes are favourites for many reasons — nut roasts are hearty and packed with flavour, while a well-made vegetable Wellington showcases a beautiful medley of seasonal vegetables wrapped in flaky pastry.

Some other thoughts for what could grace your vegan table include:

• Stuffed Bell Peppers: Fill bell peppers with quinoa, beans, corn, and spices. Bake until tender for a colourful and flavorful dish.
• Vegan Shepherd’s Pie: Use lentils or mushrooms as a base and top with creamy mashed potatoes for a comforting main course.
• Roasted Vegetable Medley: Think caramelised Brussels sprouts, maple-glazed carrots, and rosemary-infused potatoes. Not only are they visually appealing, but they also bring an explosion of flavours to the table.

Vegan gravy SOS!

To be honest, Bisto Gravy is vegan and tastes great but if you want to make something that’s delicious and made from scratch, then simmer onions, mushrooms, vegetable broth, and herbs for a rich and savoury gravy to drizzle over everything.

Communication

It’s worth noting that communication is key. Reach out to your vegan guest beforehand to understand their preferences or any specific dietary needs. They might appreciate the gesture and even offer suggestions or recipes that they love, making your task easier and the meal more enjoyable for everyone.

Experiment and Embrace Creativity

Explore new ingredients and techniques. The holiday season is the perfect time to experiment with plant-based dishes that might become family favourites!

Remember, hosting a vegan for Christmas dinner is an opportunity to expand your culinary horizons and create cherished memories. Embrace the challenge with enthusiasm, and you might discover a newfound appreciation for plant-based cuisine.

To wrap it up, relax and enjoy the festive season! With a dash of creativity, a sprinkle of goodwill, and a hearty nut roast, your Christmas dinner will be a resounding success, pleasing both vegans and non-vegans alike.

Here’s to a joyful and inclusive holiday season filled with love, laughter, and delicious vegan eats!

Vegan frozen meals from Hey Fresto!

If you’re looking for some quick and tasty meals this festive period, our Hey Fresto! vegan frozen meals will hit the spot. We have a range of vegan dishes that are ready in minutes.

Read more at Hey Fresto

1. Bananas 
2. Broccoli
3. Brown rice 
4. Green cabbage 
5. Carrots 
6. Chestnut mushrooms
7. Chickpeas
8. Garlic 
9. Kidney beans 
10. Lentils 
11. Oat milk 
12. Oats 
13. Sweet potato 

Breaking headlines this week, a Norwegian study has indicated up to thirteen years could be added to a person’s life expectancy if they increased the quantity of whole grains and legumes in their diet. 

A whole decade, just through the power of plants. 

Conducted by researchers from the University of Bergen in Norway, the study suggested the additional years could be added if an individual was to cut down on red and processed meats, opting for more plant-based eating instead.

However, sustaining a diet of so-called superfoods can be a daunting prospect both financially and practically; it can seem an exclusive world for people with the time and money to deseed pomegranates and concoct chia seed cupcakes. 

Add some hungry children into the mix and this becomes a cooking nightmare. 

But superfood is merely an internet buzzword for natural ingredients high in antioxidants, vitamins and minerals. 

Affordable and easy to include in weekly meals which kids love, there are many superfoods available consistently in UK supermarkets much cheaper than organic ground flax seeds. 

Saving you a google trawl, here is a breakdown of Hey Fresto!’s 13 cheap vegan superfoods to bolster your kids’ health with. 

The super 13

1. Bananas 

Aldi: 14p | Morrisons: 15.8p | Sainsbury’s: 14p | (Per banana)

Full of potassium, this funky-coloured fruit is well known for its health benefits. What you might not be aware of though is the key role potassium plays in maintaining a regular heartbeat and ensuring your muscles and nerves function correctly.  

Potassium is also a must in a child’s diet for regulating blood pressure. Possessing a high blood pressure in childhood can negatively affect the individual later on in their adult years. 

Eaten as they are, made into banana bread, or served with soya yoghurt, this yummy yellow favourite is widely available and inexpensive. 

2. Broccoli

Aldi: 47p | Morrisons: 46p | Sainsbury’s: £1.31 | (Per bunch)

The miniature trees of the food world, broccoli is a versatile veggie indicated to reduce the risk of certain cancers. 

One 2013 publication found evidence suggesting that a phytochemical in broccoli called sulforaphane may help detoxify airborne nasties such as those found in cigarette smoke. Not bad for a dark green veggie many a child has turned their nose up at. 

A healthy and suitable addition to most dishes from chilli to carbonara, broccoli is also delicious when baked with a little oil to crispen and add flavour. 

3. Brown rice 

Aldi: 99p | Morrisons: £1.85 | Sainsbury’s: £1.40 | (Per 1kg pack)

Wholesome wholegrain and nutritious fuel supply, brown rice is simply white rice which has not had its nutrient-rich bran or outer-layer removed. Where the magic happens, the hull or bran of brown rice is a great source of protein and fibre, a good food to give infants and kids if their digestive systems are moving slowly. 

With a nuttier flavour, this carbohydrate works great as an alternative to refined carbs, the perfect complement to a fragrant cauliflower curry or Moroccan squash tagine. 

4. Green cabbage 

Aldi: 43p | Morrisons: 45p | Sainsbury’s: 43p | (Per cabbage)

One of many green, leafy vegetables, cabbage holds a wealth of goodness such as anti-inflammatory and pain-relieving properties.

Whilst a less popular member of the fruit and vegetable world among children, cabbages can be smuggled into a meal with little detection. Try slicing them thinly and popping into a stir fry or turning shredded cabbage into vegan fritters. 

5. Carrots 

Aldi: 40p | Morrisons: 40p | Sainsbury’s: 40p | (Per 1kg pack)

Root veg rule. Carrots are no different. A comforting staple which has fuelled generations, carrots are thought to have originated in Afghanistan as a purple, not orange, vegetable. 

Stuffed with goodness, a half cup of carrot can give kids a whopping 73 percent of their required vitamin A consumption. Aiding growing bodies, this root veggie also supports a child’s cell growth as well as the healthy functioning of their lungs, heart, and kidneys. 

Showing itself in every British supermarket, carrots are easy to get your hands on and ideal to hide in stews for little ones who aren’t a fan. Alternatively, chop these orange veggies into classic sticks to dip into peanut butter or hummus. 

6. Chestnut mushrooms 

Aldi: 87p | Morrisons: 99p | Sainsbury’s: £1.20 | (Per pack)

Wonky, weird, and wonderful, mushrooms are a world of fun to introduce your children to. Unlike a lot of other veggies, these fruitful fungi have a lot of vitamin D which is vital for the development of strong bones and general growth in kids. 

They also contain beta-glucans, a type of complex carbohydrate, which can help lower blood sugar levels – a good food for those with diabetic issues. In addition, shrooms also contain adaptogens which help your body respond to viral and bacterial triggers, a must for kids who are forever picking up bugs from school. 

Earthy and meaty, chestnut mushrooms are equally a brilliant meat substitute to make soups, ramen, risottos, and many other dishes a whole lot cheaper. 

7. Chickpeas

Aldi: 30p | Morrisons: 45p | Sainsbury’s: 55p | (Per 400g tin)

A vegan go-to, these heavenly spheres of plant based proteins are the ultimate proof superfoods do not need to be pricey or time-consuming. Available straight out the tin or dried in a bag, chickpeas can be present in pretty much any type of meal. 

Lean, clean, fibre machines, chickpeas are a good source of zinc which plays a critical role in the growth of children. According to the World Health Organisation, a “deficiency in this micronutrient restricts childhood growth and decreases resistance to infections.” If this wasn’t enough to convince you in favour of the humble chickpea, then know they are naturally gluten-free too. 

Like our other superfoods, chickpeas are impeccable in just about everything. Hidden in hummus or used as a salad supplementer, these protein pearlers have been suggested to benefit brain development and mental health too. 

8. Garlic 

Aldi: 20p | Morrisons: 24.8p | Sainsbury’s: 25p | (Per 1 bulb)

Used as far back as 3750 BC by the Egyptians, garlic makes everything savoury better, it’s just a fact. Far from just a strong-smelling plant, this tangy bulb has been shown to behave as an anticoagulant. In non-science terms, garlic makes your blood platelets less likely to clump together and cause heart attacks. 

So getting your kids into these archaic cloves from an early age might not be such a bad idea! 

Brilliant for spicing up mayo and turning into aioli, garlic is great grilled, fried, baked, or smashed to add flavour to your dish of choice. 

9. Kidney beans 

Aldi: 30p | Morrisons: 45p | Sainsbury’s: 55p | (Per 400g tin)

Good sources of protein and omega-3 fatty acids that help maintain our cell membranes, kidney beans are maroon gems you should be introducing your kids to. On top of providing essential fats which our body doesn’t produce, kidney beans are useful for making homemade meat substitutes like burgers which are healthier and arguably tastier than processed alternatives. 

Although black beans are usually preferred in most recipes, Red kidney beans are also a smashing alternative to black beans in a chilli if the shops are low in stock. Smothered in a smoky, tomatoey sauce, kidney beans are a scrumptious addition to vegan versions of this classic. 

10. Lentils 

Aldi: 99p | Morrisons: £1.20 | Sainsbury’s: £1.15 | (Per 500g pack)

Soups, stews, pies, casseroles, the list of meals lentils can be included in is practically endless. Packed with protein, lentils are a necessary and essential legume to add to a vegetarian or vegan diet and are effective for making healthy, plant-based meat substitutes too. 

Loaded with fibre, potassium and folate, lentils are good for children’s and adults’ hearts, keeping them healthy and strong. 

11. Oat milk 

Aldi: 85p | Morrisons: 95p | Sainsbury’s: £1.10 | (Per 1 litre)

A silky and scrumptious substitute for milk, yoghurt, or cream, oat milk is a non-dairy superfood winner. Although a tad more costly than some of our listed vegan superfoods, oat milk is usually on offer in most supermarkets. 

A good source of vitamin B12 which helps our red blood cells to function, oat milk is a plant food you should seriously consider adding to your child’s balanced diet. 

Probably the biggest positive about this delicious drink is the complete absence of saturated fats, the type of fat which increases cholesterol and could lead to heart disease. 

Reserved for your kid’s breakfast cereals or poured as a vegan snack, it is unsurprising oat milk is a winner of the superfood market. 

12. Oats 

Aldi: 75p | Morrisons: 75p | Sainsbury’s: £1.10 | (Per 1kg pack)

A type of cereal grain, oats are well-known for being extremely fibrous and therefore great for your child’s digestive system. 

Controlling blood sugar, oats help your tummy stay fuller for much longer than its sugary cereal competitors. To keep your little ones satiated for the morning without snacking on sweets, porridge with oat milk is a good idea for a superfood breakfast. 

13. Sweet potato 

Aldi: 89p | Morrisons: 99p | Sainsbury’s: 89p | (Per kg of potato)

An upgrade of the regular spud, sweet potatoes have been indicated to reduce the duration of common colds in children by 13 percent. Good for keeping your child’s skin glowing, these potatoes are packed with vitamin C, copper and B6, aiding cognitive development and immune function. 

Roasted to release sweetness, popped in a simple jambalaya, or mashed with some salt, pepper, and a drizzle of oil, sweet potatoes are a filling and tasty accompaniment to your child’s diet. 

You can enjoy superfoods in the delicious frozen food delivered by Hey Fresto! Check out our vegan and vegeterian range today.

Want to learn more about superfoods? Be sure to check out our lastest blog about Organic Sea Moss!

• Keralan Red Pepper & Cauliflower Curry£5.25 – £8.90
• Mushroom Ramen£5.25 – £8.90
• Black Bean & Butternut Squash Quinoa Chilli£5.25 – £8.90
• Kids Penne Pasta In Tomato Sauce£2.90
• Kids Hidden Veg Macaroni Cheese£3.45
• Kids Butternut Squash Risotto£3.45

Read more at Hey Fresto

• What is rapeseed oil?
• What are the health benefits of rapeseed oil?
• How can rapeseed oil be used? 
• Stay on track this Veganuary? 

Our relationship with oil is complicated. 

On the one hand oil is liquid gold, a magical ingredient which transforms maris pipers into golden roasties, basil into vibrant pesto and steak into caramelised heaven. 

On the other it’s a product of pure fat and one which will negatively impact the health of your arteries and heart if consumed in too high a quantity. 

Since the mid 2000s, the burgeoning popularity of rapeseed oil as a healthy substitute for olive and vegetable varieties has appeared to resolve this battle between taste and health. 

But with your new year health regime on the line, can the hype be trusted? 

What is rapeseed oil? 

The rapeseed plant is a member of the Brassica genus and is believed to have been widely cultivated by people for over 10,000 years. 

Notable for its vivid yellow flowers, the crop grows successfully in the UK and has become a landmark feature in fields across the South of England. 

It’s not just a pretty picture though; rapeseeds are rich in oil which can be extracted through cold-pressing and filtration or by introducing heat and pressing the seeds. 

Initially marketed between 1956-1957, early rapeseed oil contained lots of chlorophyll and had a high concentration of erucic acid which gave it a green hue and unpleasant flavour.

Rapeseed strains were subsequently cultivated in the 1970s to reduce the product’s acidity, a process which has evolved into the use of solvents and chemicals to create the neutral cooking oil we douse everything in sight with today. 

What are the health benefits of rapeseed oil?

Rapeseed oil is often celebrated for its nutritional value and is promoted as a healthier alternative to its vegetable, sunflower and olive compatriots. 

This is largely due to its low percentage of saturated fat and its possession of omega fatty acids 3, 6 and 9. 

Each of these have been indicated to provide different health benefits: 

• Omega 3 is an essential fatty acid which the body cannot produce and has been shown to lower blood pressure and heart rate and improve blood vessel function. 
• Omega 6 is another essential fatty acid which can support the health of bones, the reproductive system and skin growth. 
• Omega 9 is a monounsaturated fat which has been shown to support wound healing and reduce inflammation in certain conditions. 

In addition to its fatty acids, rapeseed oil also contains a large amount of phytosterols – naturally-occurring bioactive compounds found in plants which help to reduce the absorption of cholesterol in the body.

Rapeseed is equally a great source of vitamin E which is vital for the maintenance of healthy eyes and skin and helps to keep our immune system fighting fit. 

But there’s a catch to this wonder substance. 

Rapeseed oil is a highly processed product which often involves the use of a solvent known as hexane to extract the oil.

This process, alongside the application of heat, can reduce or remove the oil’s omegas and even introduce trans fats which raise the level of bad cholesterol in the body when consumed. 

According to Harvard professor Dr Guy Crosby, it is therefore best to opt for cold-pressed rapeseed varieties instead. 

How can rapeseed oil be used?

The absence of flavour in rapeseed oil makes it an ideal and healthier substitute for other oils in baking, salad dressings, sauces and marinades. 

It is also much better for roasting and frying too due to its high smoke point, the temperature at which oils start to burn.

As with other oils though, rapeseed should be used sparingly. Just because it contains more health buzzwords does not mean you should be drinking the stuff.

Stay on track this Veganuary

Struggling to stick to your vegan diet plan? 

Check out Hey Fresto!’s range of scrumptious plant-based meals, from smoky jambalaya to earthy mushroom ramen. 

Want to find out more about the health implications of food and drink? Check out our article on if decaf coffee is good for your health. If you need some inspiration for meat-free morning meals, look no further than our top 10 vegan breakfast ideas! 

Read more at Hey Fresto

• 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

• 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