If you’re trying to reduce the number of ultra-processed foods (UPFs) in your diet, you’ve probably noticed that they’re *everywhere*. Think of all your favorite foods (ice cream, biscuits, pizza) and you’ve probably compiled a list of their UPF.
Long story short, UPF typically refers to food that has been overly processed during its production. These may have added emulsifiers, preservatives or artificial flavors, or something else you wouldn’t normally find in your kitchen, and it turns out we consume a lot of UPF in the UK.
To be precise, UPF is thought to make up 60% of the average diet in the UK and US; This is a statistic that may ring alarm bells for many; “We now have very good evidence from thousands of independent studies linking ultra-diating—processed foods have a wide range of harms, including cardiovascular disease such as stroke and heart attack,” according to Dr. van Tulleken (author of the book ) Ultra Processed Humans).
But look and listen, we’re not trying to demonize UPF (or any other food for that matter).
Dr van Tulleken has spoken at length about the various reasons why we consume so much UPF (from price to convenience to the marketing giants behind the companies that sell UPF). Cosmopolitan: “I want people to eat whatever they want. I just want people to have enough information information It’s about what foods they buy.”
So if you’re reading this with a cupboard full of UPFs, please don’t panic. We’re not trying to scare you. Dr van Tulleken had previously been on a high UPF diet himself (to measure results) and allowed his children to eat some UPF. “My kids eat quite a bit of this,” she says. “I would say they probably get 20% to 30% of their calories from UPF.”
The thing is, there are a lot of benefits you can get by eating more unprocessed foods, and if you want to lower the percentage of UPF in your diet, there are recommendations out there (again, it’s worth noting that this is sometimes easier said than done, at least). because UPF can be addictive).
Additionally, it is important to clarify that we are talking about ultra-processed foods (like canned jams, homemade bread, or canned fruits and vegetables), not processed foods. In fact, the antioxidant found in tomatoes is less easily absorbed in fresh tomatoes than in canned tomatoes.
Explaining the importance of dietary patterns, Dr van Tulleken says: “What we think is really important is that people eat a dietary pattern that does not rely on overly processed foods.”
“If you were to live on a desert island for a year, you’d be much better off surviving on a pile of hamburgers rather than a pile of broccoli. You can’t survive on just broccoli for a year,” he adds. Even if you don’t live on a desert island, there are many reasons why you may find yourself eating UPF, both on days out and when cooking at home.
But if you’re interested, you’ll be glad to know that there are alternatives (although the debate over the cost and availability of healthy food is still important). In fact, many of us are gradually trying to reduce the amount of UPF in our diets when planning our meals, instead opting for whole foods or minimally processed foods (at least sometimes).
Under, cosmopolitan She’s put together three recipes you can try if you’re looking to reduce UPF (remember that your diet is unique to you, and what works for one person may not work for another).
How to eat less ultra-processed foods?
We also spoke with nutritionist Rob Hobson, author of: Unprocess Your Life (where we got the recipes), who shares her expert advice for people trying to ‘deprocess’ their lives.
After all, grasping UPF can be overwhelming, but like most areas of your health, it’s all about small steps. “Focus on reducing your intake of ultra-processed foods (UPFs) rather than cutting them out completely, as trying to eliminate them can be overwhelming and sometimes overwhelming. This is because obsessing over food labels and feeling overpowered by the need to cook can be counterproductive,” says Hobson.
“Instead, take a small steps approach. Gradually implementing small changes to the way you prepare and buy your food can lead to better results in the long run as these changes become habits. Start by mastering a few new dishes that are easy and quick to prepare.”
When it comes to whole foods, batch cooking is your friend. “Create your own peace of mind by embracing batch cooking, even if it’s just for a few meals a week. Don’t focus on the things you think you need to cut out of your diet. Instead, focus on the positives, like discovering interesting snacks and food meals you can cook from scratch, or healthier options available while shopping. Healthier choices To do this, pay attention to the ingredient lists of food products,” explains the professional.
Hobson also recommends determining the best starting point for yourself. “Everyone has a time of day when they’re more likely to reach a UPF, so use that as your first area of focus. This could be lunch time at the office or dinner time after work. Plan ahead and stock up on everything you need to get started.” for,” he says. “If you are part of a family, include everyone in the process.”
Finally, Hobson points out the importance of enjoying the process as you give yourself time to cook and try something new. “Discovering new ways to eat and foods to cook should be a joy, not a chore,” he concludes.
(Equally, it’s important to note that avoiding certain foods can be linked to eating disorders in some cases. If you’re worried about your own or someone else’s health, you can contact the UK’s eating disorder charity Beat, 365 days a year. 0808 801 0677 or beatingdisorders.org.uk from)
Now, without further ado, let’s move on to the recipes.
Charred oyster mushroom kebabs with tamari and honey
Serves 2 (yields 6 small skewers)
25ml tamari
25 ml honey or maple syrup
2 teaspoons sesame oil
3 tablespoons light olive oil
2 cloves of garlic, finely chopped 500 g oyster mushrooms
Small stone lettuce, leaves separated and washed
1 teaspoon sesame seeds, toasted
2 spring onions, thinly sliced
- Soak 6 skewers in cold water to prevent burning.
- Combine tamari, honey, sesame oil, olive oil and garlic in a large bowl.
- Cut off the tops of the oyster mushrooms and tear each lengthwise into 4 strips. Place the mushrooms in the bowl with the marinade and combine well, then let them marinate for 20 minutes.
- Thread mushrooms onto 6 skewers and fold to create a chewy texture.
- Heat the skillet or skillet over high heat and wait until it starts to smoke. Add the skewers to the pan and cook for about 6 minutes, turning regularly to char. Remove them from the pan and drain on kitchen paper.
- Arrange lettuce leaves on a large plate. Place the kebabs on the lettuce and sprinkle sesame seeds and spring onions on top.
Salmon and cod fish cake melted in the middle
for 4 people
500g Maris Piper potatoes, peeled and cut into small pieces
300g skinless cod fillet
120 g skinless salmon fillet
A pinch of freshly grated coconut
2 tablespoons of milk
Handful of fresh flat-leaf parsley, finely chopped
zest of 1 lemon and
3 tablespoons whole wheat flour
2 eggs, beaten
100 g fresh bread crumbs
2 tablespoons of extra virgin olive oil
FOR THE SAUCE
1 tablespoon whole wheat flour
1 tablespoon butter
300ml milk
50 g mature cheddar cheese, grated
1 teaspoon Dijon mustard
Sea salt and black pepper
- Prepare the sauce at least 2 hours in advance so it has time to set. Place the flour and butter in a small saucepan set over low heat and stir as the butter melts until it forms a paste.
- Slowly pour the milk into the pot and whisk until a smooth sauce forms. Continue whisking for another 5 minutes until the sauce thickens. Remove the pan from the heat, then add the cheese and mustard and stir. Season with some salt and pepper. Divide the mixture evenly between 4 silicone cake molds and place them in the freezer for at least 2 hours.
- Boil the potatoes in a large pot of salted water until tender, about 15 minutes, then remove with a slotted spoon and let dry.
- Put the fish in the water in the same pan and boil for 5-6 minutes until cooked. Remove fish from same pan and let cool; Cut the fish into pieces after it has cooled.
- Transfer the potatoes to a clean pan. Add coconut and milk and mash until smooth. Now add the fish, parsley and lemon zest and fold together. Set aside to cool.
- Divide the fish cake mixture into 4 balls and make a well in the middle of each. Remove the frozen sauce from the freezer and place a frozen disc inside each fish cake, then shape the potato mixture around it. Place on parchment paper and place in the freezer for 20 minutes.
- Dip each fish cake in flour, then dip in egg, then into breadcrumbs.
- Preheat the oven to 200°C/180°C fan/gas 6. Heat the oil in a non-stick pan over a medium heat, then cook the fish cakes for 3 minutes on each side until golden brown. Transfer to a baking tray and bake in the oven for 15 minutes until hot in the centres.
- Serve with salad, peas or thin green beans.
(These fish cakes can be frozen for up to 1 month after being coated in breadcrumbs. To cook, first defrost in the refrigerator for 2 hours, then follow step 8 in the method)
Middle Eastern spiced eggplant and lentil casserole, tahini sauce and pomegranate
Service 6
150 g red lentils
4 tablespoons extra virgin olive oil
3 eggplants, cut into 2.5 cm pieces (about 900 g)
1 large onion, finely chopped
2 zucchinis, halved lengthwise and sliced into half moons
400 g vine tomatoes, chopped
2 cloves of garlic, crushed
2 tablespoons tomato puree
1 tablespoon ras el hanout
Zest and juice of 1 lemon
A handful of dill, finely chopped
Handful of flat-leaf parsley, finely chopped
1 measure of tahini sauce
80 g pomegranate seeds
Sea salt and black pepper
- Place the lentils in a strainer, rinse with cold water and set aside.
- Place a large, deep-sided nonstick skillet over medium heat and add 3 tablespoons of oil. Once heated, add the eggplant and move it around the pan to coat the oil, then add some water. Place the lid on the pan and sweat for 12 minutes, stirring occasionally. When the eggplants become soft, transfer them to a plate.
- Add the remaining tablespoon of oil to the pan and add the onion, zucchini, tomatoes and garlic. Place the lid back on the pan and sweat slowly for 10 minutes until tender.
- Open the lid, then add the tomato puree and ras el hanout and cook for 1 minute, stirring frequently.
- Return the eggplants to the pan with the lentils and stir, then pour in 800 ml of boiling water. Bring the stew to a boil, then cover and reduce the heat, simmering gently for 10 minutes. Remove the lid and cook for another 10 minutes.
- Remove the pan from the heat and stir in the lemon zest and juice, dill (reserve a few leaves for garnish) and parsley. Flavour with salt and blackpepper.
- Place the casserole in bowls and serve with tahini sauce on top.
- Garnish with dill leaves and pomegranate seeds.
- You can also serve this casserole with whole wheat pita bread.
(You can freeze this casserole in a resealable container for up to 6 months.)
quotes Unprocess Your Life Written by Rob Hobson, available now (Thorsons, £18.99, Paperback)