3 simple recipes that make eating fewer ultra-processed foods easy, by a nutritionist

In recent years, ultra-processed food has been the subject of endless news reports, books, and online debate.

But while research increasingly points to the potential health risks of UPFs, including cardiovascular disease and cancer, they shouldn’t necessarily be demonized, the UK-based registered nutritionist Rhiannon Lambert told Business Insider.

Processing food can preserve it better, or make it more accessible, she said.

“I think UPFs have a place, but they should not be consumed as frequently as they are, and they have become a problem in the sense that most people are now missing out on whole foods by opting for ultra-processed foods instead,” Lambert said.

In her new book, “The Unprocessed Plate: Simple, Flavourful UPF-free Recipes to Transform Your Life,” Lambert explains what people need to know about UPFs and shares recipes to help you eat fewer of them.

Below are three recipes that are easy to make from scratch so you can avoid buying ultra-processed versions.

Easy yogurt flatbreads

“These flatbreads are such a useful recipe to have up your sleeve, and you can use whatever flour you have to hand. Each type of yogurt and flour has different hydration levels, so this recipe is just a guide — if you find the dough is too dry, add splashes of water until it comes together; if you find it’s too wet, simply add more flour,” Lambert wrote.

She continued: “Once you’ve got the hang of the basic recipe, feel free to experiment by adding some of the optional extras to the dough. The flatbreads are also delicious brushed with a little melted butter as they come out of the pan.”

Makes six

Prep: 10 minutes

Cook: 10 minutes

Nutrition per portion:

• Fiber: 3.1 grams
• Protein: 13 grams

Ingredients:

• 400 grams (3 cups/14 ounces) white spelt or wholemeal flour, plus extra to dust
• 1 tablespoon baking powder
• 1 teaspoon sea salt
• 1 teaspoon olive oil, plus extra for frying if needed
• 200 grams (1 cup/7 ounces) skyr, Greek yogurt, or coconut yogurt

Optional extras:

• Freshly ground black pepper
• Grated garlic
• Nigella seeds
• Cumin seeds
• Chopped coriander (cilantro) leaves
• Sliced spring onion (scallion)
• Desiccated (dried, shredded) coconut

Method:

1. Combine the flour, baking powder, and salt in a bowl, then stir in the olive oil and yogurt (add any additional extras now, too). Mix with your hands until the dough comes together, then tip onto a flour-dusted surface and knead for a couple of minutes until you have a smooth dough. Divide the dough into six equal balls, cover with a clean tea (dish) towel, and allow to rest for at least 10 minutes.

2. Meanwhile, set a griddle pan or non-stick frying pan (skillet) over a high heat.

3. Roll each dough ball into a flatbread shape about 20 centimeters (eight inches) long and two millimeters (1⁄8 inch) thick. If your pan isn’t non-stick or you want a slightly crisp finish to your flatbreads, brush both sides of the flatbreads with a little olive oil.

4. When the pan is searingly hot, add a flatbread to the pan and cook for 60 to 90 seconds until char marks appear, then flip it over and cook the other side until nicely charred too. Wrap the flatbread in a tea (dish) towel while you cook the rest.

Seedy granola

“This is such an adaptable recipe that you can make based on what you have in your store cupboard or your personal preferences for flavor and crunch. I love it, as it provides my family and me with lovely healthy fats and fibre for the day ahead. Serve as it is with your preferred milk, or top with fresh fruit and yogurt,” Lambert said.

Makes about 800 grams (3.25 pounds)

Prep: 25 minutes

Cook: 40 minutes

Nutrition per 40-gram portion:

• Fiber: 3.3 grams
• Protein: 5.3 grams

Ingredients:

• 175 grams (6.5 ounces) jumbo oats
• 175 grams (6.5 ounces) barley, spelt, or rye flakes (or simply use more jumbo oats)
• 150 grams (5.5 ounces) nuts, roughly chopped (I use a mix of almonds, hazelnuts, pecans, and walnuts)
• 150 grams (5.5 ounces) seeds (I use a mix of pumpkin, sunflower, sesame, and flaxseeds)
• 1 tablespoon ground cinnamon, nutmeg, ginger, or cardamom (or a mix) (optional)
• 50 grams (5 tablespoons/1.75 ounces) coconut oil
• 100 grams (1⁄3 cup/3.5 ounces) maple syrup
• 4 tablespoons almond or peanut butter (optional)
• 75 grams (2.75 ounces) organic* dried fruit, roughly chopped (I use a mix of dried apricots, figs, dates, cranberries, and sour cherries)
• Sea salt

*Select organic dried fruit to ensure it doesn’t contain additives like sulphur dioxide

Method:

1. Preheat the oven to 160°C/140°C fan/325°F and line your largest baking sheet with baking paper.

2. Mix all the dry ingredients in a large bowl.

3. Melt the coconut oil in a small saucepan over a low heat (or melt in the microwave for 30 seconds). Stir in the maple syrup, nut butter (if using), and a pinch of salt, then mix until fully combined. Pour over the dry ingredients and stir until everything is nicely coated.

4. Spread out in an even layer on the baking sheet and bake for 30 to 35 minutes until golden, stirring and tossing occasionally so that it cooks evenly.

5. Leave to cool on the tray, then stir in the dried fruit.

6. Store in an airtight container at room temperature for up to one week.

Note: You can cook this using your air fryer too. Heat the air fryer to 160°C/325°F and air fry for 10 to 12 minutes, tossing occasionally. You may need to air fry the granola in two batches depending on the size of your air fryer, for ultimate crispness. It will crisp up further as it cools.

Chocolate, peanut, and date bars

“Sticky, nutty, and chocolatey, these are the ultimate pick-me-up. You can slice these into smaller bars if you like, but be aware that you may need a little more chocolate to coat all of them. In the summer, I love to eat these straight out of the freezer sprinkled with a tiny pinch of flaky salt,” Lambert said.

Makes about 15 bars

Prep: 20 minutes (plus freezing)

Cook: five minutes

Nutrition per bar:

• Fibre: 3.3 grams
• Protein: 5 grams

Ingredients:

• 75 grams (3⁄4 cup/2.75 ounces) jumbo or rolled oats
• 300 grams (10.5 ounces) pitted Medjool dates
• 4 tablespoons smooth peanut butter
• 1.5 teaspoons vanilla extract
• 0.25 teaspoon sea salt
• 80 grams (2.75 ounces) unsalted roasted peanuts
• 175 grams (6.25 ounces) dark (bittersweet) chocolate (at least 75% cocoa solids), broken into small pieces
• 2 teaspoons coconut oil

Method:

1. Line a 20-centimeter (8-inch) square cake pan with baking paper, with plenty of overhang. Place the oats in a blender or food processor and blitz to a fine flour, then tip into a bowl and set aside.

2. Place the dates in the blender or food processor (no need to clean it) with the peanut butter, vanilla, and salt. Roughly blitz, then slowly add 75 milliliters (five tablespoons/2.5 fluid ounces) of water until you have a smooth, thick paste. Be sure to scrape down the sides occasionally. Remove 300 grams (10.5 ounces) of the date mix to a bowl and set aside.

3. Add the oat flour back to the blender or food processor with the remaining date mix and pulse a few times until it’s nicely combined. Tip the mixture into the base of the lined pan and use wet fingertips to spread it into a smooth layer that fills the tin.

4. Spread the remaining date mixture on top, smoothing it with a spatula. Evenly sprinkle over the nuts, pushing them in a little. Place in the freezer for at least six hours or ideally overnight until frozen and firm.

5. Lift the frozen slab out of the pan and slice into 15 bars. Line a baking sheet with baking paper.

6. Add the chocolate and coconut oil to a heatproof bowl set over a pan of barely simmering water and heat until just melted, stirring to combine. Alternatively, heat in a microwave on the lowest setting in 30-second blasts, stirring between each, until just melted. If you have a cooking thermometer, the chocolate is ready when it reads 45 to 50°C (113 to 122°F).

7. Working one at a time, submerge the bars in the melted chocolate, using two forks to turn them. Lift out of the bowl using the forks, allowing the excess chocolate to drip back into the bowl, then transfer them to the lined sheet.

Once all the bars are coated in chocolate, return the sheet to the freezer or fridge for at least 15 minutes until the chocolate is set. Store in an airtight container in the fridge for up to two weeks or freezer for up to four weeks, but I assure you they won’t last long!

Note: If you can’t find roasted peanuts, simply use unroasted peanuts and roast them in the oven at 180°/160°fan/350°F for eight to 12 minutes until golden. Then use in the recipe as specified.

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