food and drink – Page 30 – The NEN

Is this the world’s most affordable and energy-efficient Burns Supper?

With inflation sitting at over 9%, the traditional Burns Supper is set to cost consumers more this year, impacting everything from the cost of essential ingredients to energy to cook Scotland’s most famous meal.

To help families enjoy a cost-effective and energy-efficient Burns Supper, on 25 January 2023, Scotland’s no.1 ready meal brand McIntosh has an inflation-busting homemade Haggis, Neeps & Tatties ‘heat and eat’ chilled meal for just £1.25 (RRP: £1.70).

Ready to eat after just 4½ minutes in the microwave, McIntosh believes theirs is one of the cheapest, fastest and most energy-efficient chilled Burns Suppers on the planet! Perfect for those watching their wallets as well as the time-poor.

Throughout January, McIntosh’s popular haggis meal will be available for the special price of £1.25 from leading retailers. At this cost, a family of four can enjoy a Burns Supper for less than a fiver or a single person can ‘hae meat’ and eat for less than a standard single bus fare in Scotland!

Not only that, with meat and plant-based variations available, McIntosh’s single serve haggis ready meals make it easy for everyone to enjoy a Burns Supper this January, including vegetarians and those partaking in Veganuary!

McIntosh has been making family-favourites to traditional Scottish recipes for 50 years in Forfar using locally sourced and home-grown ingredients as much as possible. With every meal cooked and chilled within one hour to lock in vital nutrients, consumers can be assured they pack a nutritious punch to boot! Each haggis meal packs in 15.6g of protein and 9.3g of fibre.

Julie Nisbet, Managing Director of McIntosh says: “With inflation skyrocketing at over 9%, McIntosh wanted to ensure as many families as possible can enjoy a traditional Burns Supper and take part in the annual celebration of our beloved bard, Rabbie Burns.

“Throughout January our popular Haggis, Neeps & Tatties ready meal is available for a budget-busting £1.25 making it perfect for the many trying to keep costs down amid rising food and energy costs.

“You won’t find a cheaper, faster, tastier and more energy-efficient chilled haggis supper this January with a cooking time of just over four minutes!”

McIntosh homemade chilled Haggis, Neeps & Tatties ready meals comprise homemade haggis, British neeps (AKA swede) and Scottish potato mash. Throughout January and ahead of Burns 2023, the haggis meal carries a special price of £1.25 (RRP: £1.70) while stocks last.

This and other McIntosh family favourites are available at all major supermarkets and convenience stores across Scotland including Tesco, Asda, Morrisons, Sainsbury’s and SPAR.

McIntosh Chilled Haggis, Neeps & Tatties just £1.25 for Burns Night 2023

Aldi launches incredible deals on Burns Night dishes

Aldi Scotland has launched its popular budget friendly Burns Night range.

In store from 19 January, the discount retailer is once again offering unbeatable prices on its celebratory Burns Supper spread meaning up to four diners can enjoy a full Scottish feast of haggis, neeps and tatties for just £0.81pp (£3.26 total*).

This year, Aldi Scotland will be serving up its exceptionally popular Macaulay’s Haggis at a promotional price of just £1.49 (454g). In addition, the retailer will also have a limited number of Simon Howie’s Specially Selected Chieftain Haggis for just £3.39 (908g). Made by the Perthshire-based butcher to the traditional Scots recipe, Simon Howie pride themselves on quality food at budget-friendly prices.

Simon Howie, Owner, Simon Howie Foods said: “All our haggis’ are made with quality ingredients to award-winning recipes and are the perfect choice for celebrating all things Scotland as we enjoy a fine meal and raise a glass this Burns night.

“It’s always a highlight in the calendar and we are thrilled to be partnering with Aldi Scotland, once again.”

A haggis feast is never complete without traditional ‘neeps and tatties’. Available at amazing Aldi prices, a 2.5kg bag of Maris Piper potatoes is just £0.99, while swedes are currently available at £0.39. For those adding a bit of culinary flair to their Burns Supper there are 1kg carrots (£0.29), white/red cabbage (£0.39 each), 1kg onions (£0.49) and 500g leeks (£0.99) available as part of the renowned ‘super six’ reduced range.

For customers looking to pick up a plant-based option, Aldi Scotland is stocking Macaulay’s Vegetarian Haggis (£1.49), as well as a gluten free option from Simon Howie (£1.99).

Not a fan of the ‘Great chieftain o the puddin’-race’? No problem, Aldi Scotland has a selection of products which offer a twist on the classic, including Punjab Pakora Haggis Pakora with a tomato and mint sauce (£1.59), Specially Selected Haggis Bon Bons (£2.29), Simon Howie’s Haggis Olives (£2.99), Specially Selected Beef and Haggis Pastry Parcels with Peppercorn Sauce (£3.99), and Simon Howie’s Curried Haggis Bon Bons (£1.99).

To wash down the Bard’s celebratory fayre, Aldi Scotland will be retailing a variety of Scotland’s favourite fizzy ginger including Barr’s 1901 Irn Bru (£1.99, 750ml), Irn Bru (£3.99, 12x 330ml), Irn Bru Sugar Free (£3.99, 12x 330ml) and Irn Bru Xtra (£3.99, 12x 330ml).

Aldi was named UK’s Cheapest Supermarket 2022 by consumer group Which? for the second year in a row.

Graham Nicolson, Group Buying Director, Aldi Scotland, said: “Haggis is Scotland’s dish, and something that every Scot should sample at least once. Whether it’s the real deal, a vegetarian option, or haggis inspired pakora, with our Burns Night range there is something for every shopper.

“At Aldi we pride ourselves on being able to bring great, locally sourced, products to market that represent incredible value, and this Burns Night range is no different. Offering premium dishes at budget friendly prices, every one of our haggis dishes have been chosen for their exceptional quality and taste.

“In 2022 we continued to underline our commitment to Scottish suppliers and producers with the aim of bringing the best of Scotland’s vibrant food and drink sector to our customers. We are now pleased to be kicking off 2023 by once again working with so many of our long-standing suppliers in Scotland to offer our customers a fantastic range of products.”

Available at all 104 Scottish stores, Scots are guaranteed unbeatable bargains on all essential food and drink in honour of the country’s foremost poet.

Aldi continues to support to Scottish food and drink producers with 25% of its range now locally sourced in Scotland. The supermarket’s commitment to local produce was recognised at the 2022 Scottish Sourcing Business of the Year by Scottish Food and Drink Excellence Awards. The discount retailer also scooped 63 individual awards for their Scottish product offering in 2022.

Scoop savings at Dobbies’ Edinburgh restaurant

Garden centre offers family-friendly value meals

Dobbies, the UK’s leading garden centre, is giving customers a helping hand with value restaurant offers in its Edinburgh store.

Customers in Edinburgh can recharge and relax in Dobbies’ restaurant. Whether catching up with friends or spending time with the family, the Dobbies’ team will be on hand, serving hearty breakfasts, lunches and delicious sweet treats throughout the day. Dobbies’ restaurant also offers a dog-friendly area.

Hearty breakfasts for under £5

Kick start the morning and enjoy the most important meal of the day at Dobbies. Customers can order a three-item breakfast roll for just £4.25 and a five-item breakfast for £4.50. Quality produce is at the heart of Dobbies’ breakfasts with succulent pork sausages, thick cut back bacon and free-range eggs. There’s also a vegetarian choice for an alternative breakfast option.

Effortless lunches

Choose from a wide selection of lunch options, including light seasonal dishes such as hearty soups, jacket potatoes and handmade sandwiches or toasties from £4.95, served from 11:30am until 3pm.

Main courses can also be enjoyed daily from 12noon until 3pm. Popular dishes include Dobbies’ sustainable haddock dipped in a gluten-free batter served with chips, peas and tartare sauce, classic lasagne or chicken Caesar salad.

Customers over 60 can tuck into a main meal and a cake for just £9.95, Monday-Friday from 12noon.

Delicious sweet treats

Indulge in a sweet treat at Dobbies and take advantage of this delicious deal. Customers can treat themselves to a traditional or vegetarian Afternoon Tea for two experience for £20 and enjoy a selection of finger sandwiches, mini cakes and slices, freshly made plain and fruit scones with jam and clotted cream, plus a pot of tea or coffee is included.

Afternoon Tea should be booked online, in advance, at dobbies.com.

If you’re looking for a light afternoon bite, Dobbies’ two for one offer on scones is priced at £3.75 and is available from 2pm.

Kids Eat Free

Dobbies’ Kids Eat Free offer runs through the day, allowing children under the age of 16 to enjoy their food for free with every traditional adult breakfast and main course meal at lunch. This includes kids’ breakfasts, lunch menu or a pick ‘n’ mix meal, plus a drink.

Adam Veysey, Dobbies Development Chef, said: “We’re committed to offering great tasting and great value meals in our Edinburgh restaurant.

“We’re very aware that people will be controlling their spend this January, so we’ve ensured we’re offering our customers the chance to enjoy eating out for less. With seasonal produce and customer favourites, we have something for all the family.”

For opening hours visit www.dobbies.com.

St James Quarter celebrates Chinese New Year with Lion Dance procession and gift voucher giveaways

It’s the Year of the Rabbit and as people in Edinburgh prepare to celebrate Chinese New Year, St James Quarter has unveiled its exciting line up of celebrations taking place this weekend.

On Saturday 21^st January, St James Quarter will play host to a range of Chinese New Year-themed activities including a traditional Lion Dance procession, on Register Square in an eye-catching and colourful display.

Performed by the talented team at Yee’s Hung Ga Kung Fu Edinburgh, the Lion Dance is commonly performed during Chinese New Year to bring good luck and guests will be able to enjoy two performances throughout the day at 12pm and 1pm.

St James Quarter will also be taking part in the traditional act of gift giving that is associated with Chinese New Year. Lucky shoppers will have the chance to get their hands on a limited number of red envelopes including gift cards – symbolising good wishes and luck for the year ahead. These will be handed out by the Guest Services team on Level 1 between 12 – 4pm and can be redeemed at retailers within the Quarter.

John Lewis will be inviting guests to learn the intricate art of Chinese calligraphy and create their own red banner for Lunar New Year on Level 1 of its store from 2pm, and brands including Charlotte Tilbury (located within H Beauty), LEGO, L’Occitane and Coach, will be showcasing Chinese New Year inspired limited-edition items.

If you’re looking to celebrate by indulging in traditional Asian cuisine, Thai Express Kitchen will be offering 20% off food from 20^th – 27^th January.

Nick Peel, Managing Director at St James Quarter, said: “Edinburgh is the multicultural hub for Scotland, and Chinese New Year is a great opportunity to experience the different cultures and traditions that we have here in the city.

“We hope that as many of our guests as possible will get involved in the exciting Chinese New Year activities we have planned at St James Quarter on Saturday, and we look forward to welcoming guests to The Quarter to celebrate the Year of the Rabbit with us”.

For more information on the Chinese New Year celebrations at St James Quarter please visit: https://stjamesquarter.com/event/chinese-new-year

Dram O’Shanter: Burns celebration at Johnnie Walker Princes Street

Johnnie Walker Princes Street is inviting guests to toast the Bard at a very special evening dedicated to all things Burns on 25 January 2023.

The team at Edinburgh’s most exciting whisky experience has created a night not to be missed in the venue’s rooftop Explorers’ Bothy Bar, including a Cranachan clarified milk punch, created exclusively for the evening.

Dram O’Shanter’s menu includes four very special whiskies, paired with creative canapes:

Haggis donut served with a whisky sauce and a dram of Mortlach Special Releases 2022
Whisky cured Scottish salmon with beetroot crème fraîche on a Stornoway oatcake served with a dram of Caol Ila Distillers Edition
Arbroath Smokie vol-au-vent topped with caviar & crispy leek served with a dram of Talisker 18 Year Old
Blackthorn salted chocolate cup topped with candied orange served with a dram of Royal Lochnagar 17 Year Old 175th anniversary
Cranachan clarified milk punch cocktail to finish

Vegan and gluten-free options can also be requested.

Attendees will also enjoy a number of live performances including Burns poems, songs and music as well as a contemporary Address to the Haggis as part of the night.

Dram O’Shanter takes place from 6-7.30pm on 25 -28 January 2023.

For more information and to book visit:

https://www.johnniewalker.com/en-gb/visit-us-princes-street/book-whisky-tasting/?utm_source=referral&utm_medium=press_release&utm_campaign=ds_jwps_burnsexperience_13012023#id=burns-whisky-tasting-experience

Kay’s Bar scoops CAMRA beer quality award

Kay’s Bar in Edinburgh’s New Town has a reputation for selling top quality real ale and this has resulted in Kay’s being awarded the local CAMRA (Campaign for Real Ale) Branch’s 2022 Real Ale Quality Award.

CAMRA’s members provided beer quality scores during 2022 when visiting real ale pubs in the Branch area (there are over 300) and Kay’s came out top for its average score – not only in Edinburgh but throughout the Lothians and Borders.

The presentation will be made by the CAMRA Branch Chair, Pat Hanson, to Simon Fisher, manager at Kay’s, at 8pm on Thursday (19^th January 2023) at the pub.

On hearing the news of the award Kay’s landlord Fraser Gillespie said: “We are delighted with this recognition by CAMRA of our commitment to serving a range of quality real ales”

Runners up in Edinburgh were the Mitre (Royal Mile) and the Dreadnought (Leith).

Duck & Waffle officially lands in Edinburgh on 1st February

Duck & Waffle will open the doors to its highly anticipated Edinburgh restaurant on 1st February, bringing a brand new, unique eating experience to the city for 2023.

The critically acclaimed restaurant, which is the brand’s first UK venture outside of London, is located within St James Quarter. The restaurant will merge dynamic interiors, unrivalled hospitality, a buzzy atmosphere, and mouth-watering signature fare to create an unforgettable ‘gastro diner’ experience that has become a hallmark of the brand, welcoming guests for breakfast, lunch, dinner and weekend brunch.

“We are thrilled to welcome our first guests into Duck & Waffle Edinburgh” explains Duck & Waffle Brand Founder Shimon Bokovza, “From the stunning interior design to the creative dishes on our menu it’s an experience that promises elements of surprise and delight for those who dine with us – no matter the time of the day.”

At the helm of Duck & Waffle Edinburgh’s kitchen is Culinary Director Daniel Barbosa and Executive Chef Lucia Gregusova. The menu is built around its iconic, namesake dish – made with crispy duck leg confit, fried duck egg and a mustard maple syrup on a buttermilk waffle and supported by a playful take on comfort food – a curated selection of signatures and new, location-specific offerings.

Inspired by Scotland’s bountiful selection of products – the freshest produce, seafood, meats, and cheeses – Duck & Waffle Edinburgh’s menu sheds light on the integrity of the ingredients themselves. Vegetable-forward standouts include Pulled Aubergine with lyonnaise onions, goat’s curd and chervil, and Hispi Cabbage with miso brown butter, caperberries, and crispy shallots. From the raw offering: the vibrant Hand-Dived Scallop with apple, jalapeño, and truffled orange dressing; and the brand’s staple Angus Beef Tartare with pickled onion, mustard, Marmite-cured egg yolk, and crispy bread.

Building on a playful spirit of sharing the culinary experience, and an ‘ode to duck,’ are the Duck Sliders – prepared with crispy shallots, scamorza, harissa mayo, and the option to add seared foie gras for a bit of indulgence. And, the decadent Deep Fried Haggis Bar – a rich layering of ox cheek, haggis, and duck fat caramel, served with a side of Bovril.

Rounding out the ‘All Day’ menu are large plates like the famous Duck & Waffle – with two million sold and counting – the Whole Roasted Sea Bass with lilliput capers, potatoes, mussels, beurre blanc, and coriander; and grass-fed steaks sourced from Scottish-local John Gilmour Butchers, distinguished for the extraordinary flavour of their meat, and their sustainable farming efforts.

For morning enthusiasts the breakfast and brunch menus – are not to be missed, showcasing the brand’s iconic sweet and savoury offering including a Duck Benedict prepared with smoked duck breast, the Full Elvis with PBJ, caramelised banana, Chantilly cream, and all the trimmings – inspired by some of ‘The King’s’ favourite ingredients and served over a waffle, or the Duck Egg en Cocotte with wild mushrooms, Gruyère, truffle, and soldiers. New creations for Edinburgh incorporate comforting, international flavours, as seen in the Homemade Chickpea Dhal with grilled flatbread, poached eggs and coriander, and Shakshuka with harissa yoghurt and black chili flakes.

For a sweet finish, the beloved Torrejas – a take on French Toast made with maple caramel apples and served with cinnamon ice cream, and the craveworthy Sticky Toffee Waffle with butterscotch caramel sauce and clotted cream.

“Edinburgh is one of the most charming cities I’ve been to,” shares Culinary Director Daniel Barbosa, “I came across beautiful produce and that has influenced the way the menu was designed. All of our beef, cheese, and shellfish are from Scotland – the quality of the Scottish products is second to none. These preferred purveyors range from Campbell & Sons Quality Meat, Central Produce, and I.J. Mellis cheesemongers, to George Anderson & Sons, David Lowrie Fish Merchants, and Ochil Foods – to name a few.”

Known for its iconoclastic cocktails and signature walk-around cocktail bar, Duck & Waffle Edinburgh will deliver inventive libations and classics, reimagined. Highlights include the bottled Duck & Stormy with Bacardi Carta Negra rum, coconut, lime, and ginger juice, and the culinary-minded Bone Marrow Cosmopolitan crafted with bone marrow-infused Grey Goose. The whimsical Waffle on the Rocks with waffle-flavoured Portobello vodka, St Germain elderflower liquor, Drambuie, and lime cordial layers in nostalgia, while the Yolk’s on You with vanilla vodka, oat milk, green Chartreuse, agave, features bright floral notes and refreshing acidity at the punchline.

Reservations:

Duck & Waffle Edinburgh reservations are now open, and can be made via the website at https://duckandwaffle.com/reservations/ The restaurant accepts bookings up to two months in advance.

Hours of Operation

Sunday – Wednesday 8am -12am

Thursday – Saturday 8am – 1am

Address:

Duck & Waffle Edinburgh

St James Quarter

400-402 St James Crescent

Edinburgh, EH1 3AE

www.duckandwaffle.com

Cost of Living Crisis: Price of medium-sized eggs rising fastest

selective focus photo of three eggs on tray — Photo by Monserrat Soldú on Pexels.com

Shoppers are being advised to buy big if they want to avoid price hikes on eggs this winter – with the cost of very large eggs rising at a slower rate than medium ones.

Experts from price intelligence company Skuuudle have revealed new data which tracks the rising cost of eggs over the past five months.

A box of six medium eggs has risen by 14% while the same number of very large eggs has risen by only five percent according to the data.

In the comprehensive analysis of the price of eggs in the UK, 120 products sold across the seven major supermarkets have been forensically tracked over a five month period up until 5th December 2022.

With fresh food price inflation rising to 14.3% for the 12 months until November 2022 the price of a box of six medium eggs has risen by this figure in just the last five months.

Avian flu has disrupted the supply chain of some egg ranges, tightening supply of the most popular products and pushing the price up of sizes most in demand.

But savvy consumers can find better value on the shelves if they buy a box of six very large eggs rather than smaller sizes.

The data revealed that less popular egg products including the very large size and larger quantities of eggs rose by between five and seven percent whereas the more popular boxes of six large or medium rose by higher percentages.

This might also reflect a need for retailers to sell the most popular products for the highest prices relative to other variants.

Skuuudle generates market-leading data analytics to help retailers understand the markets they are operating in to continue to provide optimum prices for consumers – in the face of rising inflation.

This allows retailers to compare like for like products and accurately track changes in price of the same product across different retailers.

This level of insight is critical when accurately tracking the price of a product such as eggs that are in high demand but subject to supply shortages currently.

A Skuuudle spokesman said that retailers have an unenviable ‘balancing act’ to perform when it comes to pricing, having to consider the needs of the customer, their suppliers and the supply chain.

He said: “Egg shortages have been in the news recently with some supermarkets going as far as rationing the number individual customers can take home.

“These have largely been driven by supply chain issues which have also had an impact on the prices supermarkets are paying to their suppliers.

“What is interesting is how supermarkets are choosing to pass these increased costs onto ordinary consumers.

“Our data reveals that it’s the prices of the high volume products which are rising at the highest rate while variants such as very large eggs, are in effect becoming cheaper compared to medium-sized ones.

“By choosing very large eggs shoppers can avoid some of the price hike although as the cost of very large eggs is higher than medium anyway it may not feel like they are getting a bargain.”

wagamama launches iconic veganuary dish with UK food charity partnership

1 million meals to UK charity The Bread and Butter Thing to benefit low income families

wagamama has launched an iconic veganuary dish with a special partnership allowing one million meals to be donated to low income families.

Guests at wagamama know that every veganuary they can expect new and exciting plant-based flavours to nourish them.

And this year is no exception as it launches a new vegan take on its much missed iconic kare lomen dish adding a veganuary flourish to the regular menu which is already more than 50 percent plant based. This will be launched alongside the new charity partnership with The Bread and Butter Thing.

The vegan ‘chicken’ kare lomen is udon noodles served in a nourishing bowl of coconut broth with a chilli kick, and topped with vegan teriyaki ‘chicken’, coriander, beansprouts and cucumber. It is a fresh, fragrant and warming bowl available in all wagamama restaurants and on Deliveroo for this veganuary only.

This year the delicious veganuary dish will be served up alongside a campaign of support initiatives to help nourish local communities across the country through a partnership with food charity The Bread and Butter Thing which supports thousands of families in over eighty locations.

Set up in 2016, The Bread and Butter Thing brings low-cost food to low-income communities. Those in need of support pay a fraction of the cost for food, which is sourced direct from manufacturers and retailers. It has over 40,000 members and redistributes to over 5,000 families a week who typically pay £7.50 for £35 worth of groceries.

The partnership with wagamama will involve projects in its restaurants and out in the community. Overall, it will see the restaurant chain provide support for The Bread and Butter Thing to deliver 1 million meals worth of food to low income families who use the charity to receive a more affordable weekly shop, at a time when the nation needs it more than ever.

wagamama has already supplied food and bespoke recipes cards to The Bread And Butter Thing and the £25,000 wagamama donation will pay for forty one truck journeys with each able to carry 426 tonnes of food with each tonne equating to 2380 meals. A grand total of just over a million meals.

Teaming up to champion The Bread and Butter Thing’s Warm Hub initiative, wagamama will also be providing warm and inclusive community spaces in selected restaurants – offering free sides to families facing difficult choices between heating and eating. While its team members will be volunteering to support local projects and its chefs will provide ‘wok it don’t waste it’ demos and advise on how to cook nourishing and affordable meals.

wagamama CEO, Thomas Heier, said: “At wagamama we believe in the Japanese philosophy of seijaku; finding calm and tranquillity in the midst of activity. In these challenging times it is important that we all continue to nourish ourselves and our communities.

“Typically, every veganuary we like to surprise and delight our guests with a plant-based showstopper, but we know this veganuary is a little bit different for families across the UK, so it is a privilege this year to support local communities through our newly launched partnership with The Bread and Butter Thing.”

Mark Game, CEO of The Bread and Butter Thing said: “We’re delighted to be entering this new partnership with wagamama. Its philosophy of nourishment chimes exactly with The Bread and Butter Thing’s work to ensure that people in low income communities can access healthy, nutritious food for their families.

“By providing both food and funding to support the unseen but vital logistics that go into making The Bread and Butter Thing possible, wagamama will help us deliver over 1 million meals worth of food to our members who are making really difficult decisions between heating and eating, or even keeping a roof over their heads, in the toughest financial crisis of a generation.”

wagamama has always led the way in making delicious plant-based food accessible and full of flavour, being the first multi-site UK restaurant business to offer a vegan menu on the high street.

In the six years following the launch of its vegan menu in October 2017, the proportion of vegan sales has doubled at wagamama. During veganuary 2022 there was a 12% increase in the proportion of vegan sales from the previous month thanks in part to its limited edition exclusive dish the vegan f-ish and chips.

This dish was one of the highest selling vegan mains during January 2022 and compared to the previous veganuary exclusive they saw an 144% increase in guest participation.

In October 2021 wagamama made half its menu plant-based with a mission to continue inspiring and empowering Brits to give plants a go, one bowl at a time.

wagamama has made vegan versions of all their most popular dishes, collaborated with vegan chef Gaz Oakley to bring guests the world’s first vegan ‘egg’, turned watermelon into ‘tuna’ and eliminated red meat from their test kitchen menu in Old Street, London.

Experts reveal the three foods that will help you get better sleep

Cherries, Kiwis and Bananas are the three foods proven to help you sleep better
Eating 1-2 kiwis an hour before bed will help you sleep longer
Bananas found to contain nutrients that can help you fall asleep faster and for longer

cherries — Photo by Simon Berger on Pexels.com

Sleep experts at Bestmattress-brand analysed multiple scientific studies that have been medically reviewed and found three fruits that aren’t just good for improving your health but also improving your quality of sleep.

With 40% of the UK and 35% of America suffering with symptoms of insomnia there are growing nationwide health concerns. This is due to the range of mental and physical issues that can arise from a lack of sleep.

Diet and sleep are both complex, and every individual responds differently to foods and other remedies that are supposedly good for sleep. However, through meticulous testing these foods have been proven to help give people a great night’s sleep.

Tart Cherries

Tart cherries (Montmorency cherries) or tart cherry juice have been found in studies to have great sleep benefits. In one study It was discovered that consuming two one-cup portions of tart cherry juice daily resulted in the ability to fall asleep faster, more overall sleep time and significantly less awakenings. Thus, the outcome is overall increased sleep efficiency. The same effects have been reported in other tests as well.

The benefits mentioned in these studies may come from the fact that tart cherries have higher concentrations of melatonin, which is a hormone that regulates circadian rhythm (the natural, internal process that regulates the sleep–wake cycle) and promotes healthy sleep. Tart cherry juice also increases the bioavailability of tryptophan which has been found to decrease the time taken to fall asleep. The enzymes within the cherries keep the tryptophan in the body longer so not only do you fall asleep quicker but stay asleep longer.

It’s important to note that tart cherry juice can contain added sugar, when too much sugar is incorporated into a diet can be harmful, so it’s recommended to choose no added sugar options if available. However, the pure fruit is full of antioxidants, vitamins and fibre so can offer many other health benefits such as

Reduces muscle soreness
Reduces inflammation
Improves brain function
Strengthens immune system

When adding the fruit or the juice into your bedtime routine it’s advised to consume daily in the morning and 1-2 hours before bedtime for optimal effect.

Kiwi

Kiwifruit are well known for their significant number of nutrients and antioxidants as well as high levels of fibre, folate and potassium. However beyond just their health values, kiwis have been said to have sleep inducing qualities, allowing those who eat it before bed to fall asleep faster and for longer. It’s been hypothesized that the high antioxidant capacity, serotonin and folate content of kiwifruit may contribute to the observed sleep benefits of kiwifruit consumption. 

Serotonin is one of the key chemicals that is found in high doses in kiwis. It is an end product of L-tryptophan metabolism, which is related to rapid eye movement (REM) sleep and low levels may cause insomnia.

Folate deficiencies can also lead to symptoms of insomnia and fatigue, thus the levels of folate in kiwis could improve sleep quality for those who suffer with sleep conditions. It’s also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects as well.

The research shows in this study that when kiwi was consumed over a period of 4 weeks it was found to improve sleep onset, duration and efficiency. Although it’s been noted more research is currently required into kiwis, the current studies suggest that eating 1-2 kiwis an hour before bed may help people to fall asleep faster and stay asleep longer.

Bananas

Along with being a good source of magnesium, vitamin B6, and protein, Bananas are widely known for having a lot of potassium. The hormones serotonin and melatonin that are produced as a result of these nutrients are key to falling asleep faster and staying asleep longer.

Tryptophan, an important amino acid that can be found in bananas, has been shown to enhance the quality of sleep. Since tryptophan cannot be produced by the body, eating a banana helps to increase levels of the amino acid. Serotonin is a neurotransmitter that promotes relaxation by slowing down signals to nerve cells, and tryptophan aids in the production of serotonin. Melatonin, a hormone that induces sleep and regulates our circadian rhythm, often known as the sleep-wake cycle, is regulated by serotonin.

Bananas are also a good source of magnesium, which supports a healthy circadian cycle, the body’s internal clock. Magnesium also impacts the hypothalamus, a region of the brain that regulates the pituitary and adrenal glands. These glands enhance the stress hormones when magnesium levels are low. A banana can be the ideal food to help you relax before bed because stress and worry are frequently linked to sleep issues including insomnia.

Given that bananas are among the top sources of potassium, it is important to note the health advantages of potassium. Low potassium levels make your muscles rigid, which leads to cramps and spasms, making it difficult to get a good night’s sleep. A banana’s additional potassium aids in successfully stopping and starting muscle contractions, reducing the likelihood that cramps and spasms may keep you awake.

The combined nutrients and chemicals, and impacts these have on the body, make bananas a great bedtime snack to help those who struggle to sleep.

A spokesperson from Bestmattress-brand commented: “With a growing number of people suffering from sleep related medical issues it’s important that people are aware of small lifestyle and diet changes that could potentially help them get the sleep that they need.

“These foods are not only delicious but can be incorporated easily into any diet for kids and adults, with studies and research proving that it’s not just quality of sleep that is enhanced but overall health as well.

Diet can be an excellent tool in managing mental and physical health issues and it has been extensively documented by researchers and medical professionals, in many cases diet being proven to offer great natural remedies to health issues including sleep. Although it’s worth consulting your GP before making any drastic changes to your diet.”