Easy ways to eat less ultra-processed foods

Now, when I look at a bag of chocolate biscuits, I can't help but think of the words “ultra-processed foods” (UPF).

When I realized that half of the ingredients were pure gobbledygook, a confusing mix of additives, emulsifiers, preservatives, and flavorings, none of which resembled the real ingredients you could buy separately, I took them to the supermarket. You might even put it back on the shelf.

UPF is “an industrially processed food that contains ingredients not typically used in home kitchens,” explains food writer and registered dietitian Delicia Bale.

“They are also typically high in calories, fat, saturated fat, sugar, and salt, and low in fiber and micronutrients. The study describes them as “highly tasty,” and they can be consumed in excess. It is designed to. ”

It's why you can't give up potato chips once you've had them, why a pack of chocolate buttons disappears before you know it, and why two slices of white bread never seem to touch the sides.

And another problem is that some of the things you'd never expect to be ultra-processed include stock cubes, store-bought pastries (“one of the hardest things to make from scratch”), and mayonnaise.

“I replace it with Greek yogurt,” says Vail. “If you find one that's not too acidic, it works really well. It also slightly increases the protein and reduces the fat in the recipe.”

And she calls bread “probably the most widely consumed ultra-processed food.”

It's homemade and only requires four ingredients: flour, salt, water, and yeast. But check the back of the bread in the supermarket. You may be shocked when you look at the ingredient list.

Even though we know about UPF and the many health risks associated with consuming it, including an increased risk of obesity, type 2 diabetes, heart disease, and certain cancers, UPF is so ubiquitous that it cannot be avoided. Sometimes I feel that way.

That's why Bale, 27, wrote her debut cookbook. Raw made easy.

“When it comes to reducing UPF from people's diets, it's really hard to know where to start,” she says. “So my book focuses on direct replacement of foods that are typically processed.”

She serves everything from granola and pancakes to noodles, soups, pizza and burgers in-house while keeping costs low and, importantly, preparing meals quickly.

“People rely on these foods because they don't have much time,” Vail says non-judgmentally.

Her mother was a personal trainer, so she grew up eating “pretty healthy” and has been interested in healthy eating ever since.

While studying nutrition at the University of Surrey, she started writing recipes and fell in love with food photography.

She currently has 116,000 followers on Instagram and 1 million likes on TikTok.

For a richer lunch option, try her healthy take on macaroni and cheese. This includes a tablespoon of butternut squash, which makes the sauce “so creamy,” she says.

“Whole grain macaroni also adds fiber.”

Delicia Bale's Baked Squash Mac & Cheese

For a richer lunch option, try this healthy twist on macaroni and cheese. This includes a tablespoon of butternut squash, which makes the sauce “super creamy.” “Whole-wheat macaroni also adds extra fiber,” says author and chef Delicia Behr.

Preparation time

 40 minutes

total time

 1 hour 20 minutes

material

• 1 butternut squash (peeled and cut into chunks)

• 4 tablespoons extra virgin olive oil

• 1 clove of garlic (chopped)

• 2 tablespoons chopped sage

• 2 tablespoons thyme leaves

• 60g soft flour

• Semi-skimmed milk 900ml

• 2 teaspoons Dijon mustard

• 75g grated mature cheddar cheese

• 50g grated vegetarian Italian hard cheese

• Whole grain macaroni 400g

• salt and black pepper

• For toppings:

• 4 tablespoons bread crumbs

• grated cheddar cheese

• time

method

1. Preheat the oven to 180℃.

2. Place the butternut squash on a baking tray with half the olive oil and salt and pepper. Roast the pumpkin for 20-30 minutes until soft and golden brown.

3. Sauté the remaining olive oil, garlic, sage, and thyme in a skillet for a few minutes until fragrant.

4. Then add the flour and mix. Let this cook for a few minutes. Add the milk little by little and mix until the mixture thickens without lumps.

5. Stir in the mustard, cheese, and roasted butternut squash and cook for a few minutes, stirring until smooth.

6. Meanwhile, boil the pasta according to package directions.

7. Mix together the cooked pasta and sauce, transfer to an oven-safe dish, and top with breadcrumbs, grated cheddar cheese, and thyme. Then grill for a few minutes until the cheese is melted and golden brown.

8. Raw Made Easy by Delicia Bayle is published in hardback by Ebury Press and costs €29. Photography: Delicia Vail.

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