3 Easy Recipes to Help You Cut Down on Ultra-Processed Food: Dietitian

• Dietitian Nichola Ludlam-Raine says eating fewer ultra-processed foods is better for our health.
• You don’t need to stress about cutting them out entirely, just aim to eat 80% whole foods, she said.
• Ludlam-Raine shared three recipes to help cut down on UPFs, including butterbean shakshuka.

Dietitian Nichola Ludlam-Raine helps people cut down on ultra-processed foods while still enjoying their lives.

UPFs contain ingredients you wouldn’t typically find in a home kitchen and have been linked to an array of health problems including type 2 diabetes, depression, and cardiovascular disease.

But they can be hard to avoid and resist: research suggests they make up 60% of the average American’s diet and they’re designed to be hyper-palatable, and therefore easy to overeat.

Ludlam-Raine — who previously shared what she eats in a day with Business Insider — promotes aiming to consume whole foods 80% of the time and not worrying about eating some UPFs the remaining 20%.

In her new book, “How Not to Eat Ultra-Processed,” published in the UK and Germany on July 18, Ludlam-Raine offers a selection of recipes to help people achieve that.

She shared three of those recipes with BI.

Butterbean shakshuka

Serves: Two

Prep time: 10 minutes

Cook time: 40 minutes

“This comforting butterbean shakshuka is full of protein and fiber, which will help keep you satisfied until your next meal. It’s a deli­cious one-pan option for a weekend brunch, nutritious lunch, or supper when you have the time to cook,” Ludlam-Raine said.

“You can change up this recipe by choosing different beans and pulses (chickpeas work well) or by adjusting the spices to suit your taste. You can also add a handful of spinach when adding the pulses to increase the veggies. I like to serve this dish with a warm flatbread or some crusty bread for dipping (and to mop up the deliciously smoky sauce).”

Benefits:

Butterbeans count as a portion of vegetables and eggs provide more protein and choline, a mineral that is important for brain health, Ludlam-Raine said. They are a great example of a vegetarian complete protein because they contain all the essential amino acids your body needs.

Ingredients

For the shakshuka:

• 2 tablespoons olive oil
• 1 onion, chopped
• 1 red, yellow, or orange pepper, chopped
• 4 garlic cloves, crushed
• 1 teaspoon ground cumin
• 2 teaspoon smoked paprika, or to taste
• 400-gram tin of chopped tomatoes
• 400-gram tin of butterbeans, drained and rinsed
• Salt and freshly ground black pepper, to taste
• 2 to 4 eggs, depending on appetite

To serve:

• Freshly chopped coriander, to taste
• Yogurt or crumbled feta cheese (optional)
• Dried chile flakes, to taste
• Zest of 1 lemon
• Flatbread, or warm crusty bread

Method

1. Heat the olive oil in a deep-set frying pan over medium heat.

2. Add the onion and pepper to the pan and cook for about 10 to 12 minutes, stirring often, until the vegetables start to soften.

3. Add the garlic, ground cumin, and paprika and cook for about one minute, stirring often, until fragrant.

4. Pour in the chopped tomatoes and drained butterbeans, stir well, and bring to a simmer.

5. Simmer for about 10 to 15 minutes, stirring occasionally, until the sauce thickens slightly. Season to taste, adding more paprika if desired.

6. Using the back of a large spoon, make two to four wells in the sauce (depending on how many eggs you intend to cook), then crack an egg into each one.

7. Continue to cook for about five to seven minutes, or until the egg whites are set but the yolks are still runny (cover with a lid, if you have one, to speed up the process — just watch closely to ensure the eggs don’t overcook). Once the eggs are cooked to your liking, remove the pan from the heat.

8. Garnish the shakshuka with coriander, yogurt or feta cheese, chile flakes (optional), and lemon zest. Season with salt and pepper. Serve straight away with warm crusty bread or flatbread (you can present the shakshuka family-style, or dish it up onto individual lipped plates).

Storage: “Once you have cooked the eggs in the sauce, this dish is best served immediately. If you want to prepare your shakshuka in advance, you can make the sauce base by following steps one to five of the method shown, then transferring it to a Tupperware to cool before covering and chilling in the fridge for up to three days,” Ludlam-Raine said. “When you are ready to serve the dish, simply return the sauce base to a pan, bring it to a simmer, then proceed with steps six to eight of the recipe. Alternatively, you can just reheat the base, then top with poached eggs that have been cooked separately.”

Dark chocolate and coconut energy balls

Makes: 10 to 12

Prep time: 10 minutes

Chill time: 30 minutes

“These are one of my go-to snacks when I am craving something sweet but want something more nutritious than a biscuit (which, of course, has its place — everything in moderation!),” Ludlam-Raine said. “Make this recipe your own by swapping the almonds for hazelnuts or by experimenting with various nut butters. For extra flavor, toast the desiccated coconut and leave to cool completely before decorating. If you are not a fan of desiccated coconut, you can leave the energy balls undecorated, or you could roll them in chopped almonds instead.”

Benefits:

These balls contain healthy fats and vitamin E, Ludlam-Raine said. The combination of nuts, oats, and dates provides slow-release energy, and the fiber helps keep you satisfied.

Ingredients

For the energy balls:

• 100 grams almonds (or ground almonds)
• 50 grams good-quality dark chocolate, at least 70% cocoa solids (or chocolate chips)
• 10 grams jumbo oats
• 75 grams pitted dates
• 40 grams almond butter
• 1 to 2 tablespoons maple syrup, to taste

To decorate:

• About 25 grams desiccated coconut (optional, but recommended)

Method

1. Line a baking tray with non-stick baking paper and set aside.

2. Tip the almonds into a food processor and blend until you have a crumb-like consistency (skip this step if you are using ground almonds). Add the dark chocolate and oats and blend again until you have the consistency of breadcrumbs.

3. Add the dates, almond butter, and one tablespoon of maple syrup. Pulse to combine. Taste to check the sweetness and add a little more maple syrup, if desired, before pulsing again to combine. Tip into a bowl.

4. Sprinkle the baking tray with desiccated coconut in an even layer, if using.

5. Shape the mix into 10 to 12 balls weighing about 25 to 30 grams each. Roll each ball individually in the desiccated coconut (optional).

6. Set balls onto the baking tray. Cover and chill in the fridge for 30 minutes to firm up.

Storage: These will keep in an airtight container in the fridge for up to five days, and can be frozen for up to three months, Ludlam-Raine said.

Vegetable noodle stir fry

Serves: Two

Prep time: Five minutes

Cook time: 15 to 20 minutes

“Stir fries are a brilliant way to make a nutritious meal in a matter of minutes. They are incredibly versatile and can be easily adjusted to suit the ingredients you already have at home, or adapted to accommodate numerous dietary requirements,” Ludlam-Raine said. “I have included a suggestion for leftover roast chicken in this recipe, but you could omit the meat to keep this vegan-friendly, and instead opt for a plant-based protein like tofu.

“Equally, you can switch up the veggies for baby corn, mushrooms, mange-tout, or beansprouts, as well as try different noodles (egg, rice, udon, etc). I have included various suggestions for toppings to help make it family-friendly (not everyone likes chile) and to encourage diversity. Get imaginative and create your very own signature stir fry!”

Benefits:

Wholewheat noodles are a good source of fiber, while peppers are high in vitamin C which supports the immune system. Sesame seeds add extra fiber, protein, and healthy fats, Ludlam-Raine said.

Ingredients

For the homemade stir fry sauce (this will make extra):

• 5 tablespoons low-salt soy sauce
• 1 tablespoon toasted sesame oil
• 1 unwaxed lemon, zest and juice
• 2 tablespoons runny honey, or maple syrup for a vegan option
• 1 teaspoon garlic paste
• 2 teaspoons ginger paste
• ½ teaspoon Chinese five spice or a pinch of dried chile flakes

For the noodles:

• 2 nests of dried wholewheat noodles (weighing about 130 grams)
• 100 grams edamame beans
• 2 spring onions/scallions, thinly sliced
• 1 carrot, grated
• 1 tablespoon sesame oil

For the stir fry:

• 1 to 2 tablespoons vegetable oil
• 1 red, yellow, or orange pepper, halved, deseeded, and thinly sliced
• 80 grams sugar snap peas, halved lengthways
• About 3 tablespoons homemade stir-fry sauce
• About 140 grams cooked chicken or tofu (optional)
• 1 to 2 tablespoons water, if needed

To serve:

• Sesame seeds
• Peanuts or cashew nuts (optional)
• 1 red chile, thinly sliced (optional)
• Spring onions/scallions, thinly sliced
• Freshly chopped coriander

Method

For the homemade stir fry sauce:

1. Whisk together all ingredients for the sauce in a small bowl, then set aside.

For the noodles:

1. Cook the noodles with the edamame beans according to the packet instructions, drain well, rinse under cold water, drain again, and tip into a bowl with the sliced spring onion and grated carrot.

2. Drizzle with the sesame oil, toss well, and set aside.

For the stir fry:

1. Set a medium-sized frying pan with the vegetable oil over a medium heat.

2. When hot, add the peppers and sugar snap peas to the pan, and cook for five to seven minutes or until the veggies start to soften.

3. Add the stir-fry sauce and stir to coat the vegetables.

4. Remove from the heat and tip in the noodles and chicken or tofu (if using). Toss gently with the vegetables to coat, adding a splash of water, if needed, to loosen.

5. Return the pan to the heat and gently toss the contents for one to two minutes to heat through the noodles and chicken.

6. Divide between two bowls, sprinkle with sesame seeds, your choice of nuts, sliced chile (if desired), spring onions/scallions, and freshly chopped coriander, and serve immediately.

Storage: “This dish is best served straight away,” Ludlam-Raine said. “The sauce can be made in advance and kept in a sealed airtight jar or small container in the fridge for up to five days.”