If you try your hardest to avoid “ultra processed foods”….

[ReeseWitherfork]

There’s an article on the BBC website about “ultra processed foods” and it’s got me wondering if I can make some easy swaps on things. I am sure there are some people out there who’ve explored this before. I cook from scratch, eat a lot of fresh fruit and vegetables, but I’m wondering if I need to start looking at things like a bread maker (we’re a fan of a sandwiches my house!)…

https://www.bbc.co.uk/news/health-65754290

I’m not trying to convince myself, it just does! As I say, I’m not evangelical about anything really, it’s just not hard work. The time it takes is the simmering time, but you don’t need to stand with it. Each to his own obvs, and I do use stock cubes too if I haven’t made any, was just trying to be helpful to anyone who might want to give it a go!

Weighing in on the stock debate, I do find it a pain to make, BUT, when I do I make a load and freeze in ice cube trays or more often Avent bottles or Via cups (way back from expressing days lol) as then it's in 300ml portions or whatever pre measured.

How long does chicken stock take to make in a slow cooker? Is it the same as bone broth which I also have never made!

Making my own chicken stock doesn't bother me either. It tastes so much better than stock cubes. We don't cook with salt at all; and I can only ever use half a stock cube, as I find them so salty! I used to make my own bread, and could only put half the amount of salt in, as otherwise the bread was too salty for me. I dare say the texture was not as good, but.....

One of the biggest problems I have, eating out, is that some food is too salty for me. I can never understand the frequent comment on Masterchef "Its well seasoned!" To me, thats code for "Its got salt in it" and it would be horrible to me! Pepper, garlic, ginger and chilli flakes are used far more in my cooking.

Does anyone have a good filling lunch idea that can be made fairly quickly or I can buy? Two or three times a month I have a two hour commute. It doesn't always tally with when I have portable leftovers.

I've worked from home for so long I've got used to eating when I am hungry and making things fresh. I'm out of the habit of buying or making something filling. We make our own bread maker bread but I'm not a fan of sandwiches anyway.

@fortyfifty for lunch I used to carry one of those Systema boxes with two tier compartments, and pack:

MN massive salad in the bottom tier - vegetables, olives, chopped boiled eggs, cold lentils etc. Carry a can of tuna separately and add it to the salad at lunch

Flatbread on the top tier and toasted it in the office

Snacks in the two small compartments - one with berries or grapes, the other with nuts.

Just make sure to wash the tuna can really well right away, because of the smell.

@fortyfifty - homemade chunky minestrone soup. Can bulk make so you have some in freezer. Buy a good thermos food pot so you can take hot. You can also take porridge in thermos food flask if your travelling early in the morning.

@fortyfifty if you’re anywhere near an M&S, their super nutty whole food salad is lovely. That and the wee punnet with 2 hard boiled eggs and a few spinach leaves makes a really nice lunch on the hoof

The River cottage Jams at Preserves book has loads of interesting sauces and relishes to make.
There’s also a “souper” mix which is an alternative to stock cubes.
For squash substitute I often just squeeze an orange and add that to water.

Is the River cottage Preserves a new book? Or do you have to find second hand?

I do a lot of frittatas - basically around once a week (I usually try to time it for the day before our veg box comes), I forage in the veg drawer, roast/fry as appropriate whatever veg looks sensible, add eggs, then some cheese. Let it cool and slice up for lunches. If I am feeling enthused, I also pack up some crudités.

Today's is asparagus, courgette and goats cheese and it's lovely!

On the bread discussion - I have (and I never thought I would say this) started just avoiding it entirely and it has been easier than I expected.

Lunches have been the hardest thing as "stuff on toast" or sandwiches have been my default for a long time but I have found that with a bit of dedicated prep time, I can do frittatas and salads and soups in the winter which I actually prefer.

on bread: last week found good sourdough (which unusually emphasised its ‘no added crap’ status on the wrapper) in my local Eastern European food shop. It was a lot cheaper than buying elsewhere, I think around £4 for a kilo loaf. So worth checking if you’re in an urban area.

Yes I agree I just avoid bread now but tonight I’ve just made a really quick GF naan style bread it literally took 10mins really easy GF SR flour 150g, yogurt 140g, tbs olive oil dash salt and mix into ball. Divide into 2-3 roll out flat to thickness you like and dry fry 2mins each side. Made enough two portions with our curry. I mostly eat dinner food at lunch time in smaller portions chilli n rice, salads w tuna/eggs/ham , fritarta and soup in winter.

I just sprinkle some sea salt flakes on meridian peanut butter.

I try to make my own:

Bread
Granola
Peanut butter
Ice cream

I cook from scratch every day more or less. We do have some UPFs but we're trying hard to reduce/eliminate them. The science absolutely makes sense to me.

...also we have avoided nitrates for the last few years. I occasionally make my own sausages, and I've tried my own nitrate-free bacon. Both pretty good, I guess.

Can’t remember if I’ve said this already but plenish oat milk is just oats water and a bit of salt. Needs a good shake because nothing binding it. Rude health is even nicer and quite creamy - contains rapeseed oil but it’s cold pressed.

Aldi peanut butter only contains peanuts and it’s cheap too!