UPF Discussion Thread

[sunlovingcriminal]

Hi all, wondering whether any of us here would be up for a UPF discussion/support group?

We recently watched the panorama documentary on UPF, as well as reading the ultra processed people book- and have decided to make a lifestyle change for our family.

So, out with the cereal, fruit yogurts, packaged breads, squash and pre-made sauces

And in with the homemade everything...

It is taking a lot of prep and cooking. We're both a bit exhausted and overwhelmed but quite determined.

We have 3 teenage boys- so it's going to be interesting seeing whether we can get them to enjoy both the cooking and eating.

We're one week in and I do already feel better. I am not as hungry- my urge to snack has gone- and my reliance on artificial sugar fixes seems to have diminished.

Still on the hunt for alternatives to stock cubes though! Other than making from scratch (which I fear may be inevitable!).

Would be great to hear some inspiration from others, or great non-upf swaps!

@Dinopawus acetic acid is the acid in vinegar. Totally natural. https://biona.co.uk/products/biona-organic-cider-vinegar-with-mother-2 or even most supermarket wine vinegars. Mothers in vinegar are great.

Acetic acid as an additive is of course refined from vinegar or some other way.

This organic vegetable stock is very tasty and contains no additives. Highly recommended.

steenbergs.co.uk/organic-vegetable-bouillon-large-jar-180g-veg003

The postage is the same cost as the item itself! How is it better than Marigold Boullion powder for example?

Marigold has these ingredients in. It contains UPFs.

	Sea Salt, Potato Starch, Hydrolysed Vegetable Protein (containing <strong>Soya</strong>), Vegetable Oil (Sunflower, rapeseed), Vegetables 7% (Onion, Parsnip, Carrot, Leek), <strong>Celery</strong> Seed, Parsley, Turmeric, White Pepper, Garlic, Mace, Lovage, Nutmeg

I also bulk buy my herbs from them to get free postage. Their ingredients for a similar product are:

Ingredients for Steenbergs Organic Vegetable Bouillon Seasoning Blend - sea salt (47%), organic carrot powder , organic onion , organic leek powder , organic potato powder , organic garlic powder , organic savory , organic parsley , organic celery bulb powder , organic cumin , organic turmeric , organic black pepper , organic thyme , organic sage , organic marjoram

It’s a bloody nightmare isn’t it?! It’s full of crap when you read the ingredients. FFS

I’m going to make my own now.

I think the Alnatura stock in the jars seems ok doesn’t it?

the chicken one for example:

• Sea saltWholemeal Rice Flour [1]9,5% Chicken Powder [1]3,8% Onion Powder [1]Chicken broth [1]Turkey carcass [1]Chicken carcass [1]SaltPoultry fat [1]1,1% Chicken Fat [1]Celery [1]Turmeric [1]Coriander Seeds [1]Garlic [1]Parsley [1]Rosemary[1]Lovage [1]

https://www.piccantino.com/alnatura/organic-chicken-bouillon

Alnatura veggie stock

• Sea saltWholemeal Rice Flour [1]20% Vegetables (dried and ground) [1]8,1% Onions [1]6,3% Carrots [1]2,4% Leeks [1]Celery [1]Roasted Onions [1]Pumpkin [1]Sunflower oil [1]Vegetable juice concentrate [1]Carrots [1]Onions [1]Garlic [1]Turmeric [1]Lovage [1]Parsley [1]Nutmeg [1]lovage root [1]Pepper [1]Fennel Seeds [1]

I think ‘strictly’ speaking concentrates ‘fail’, and sunflower oil, but FAR better. Not sure I can really get worked up about those either.

Thanks. Going to try the Thermie recipe and see how I get on!

I’ve also started to use white Miso paste instead. That’s def Nova 3, or at least the one I buy.

I’m feeling at bit OTT at home but with teens, the out of home eating is far less controlled.

Oh dear. 🫤

Started my sour dough starter today

Has anyone else here got one? Did you find it straight forward to do?

Would mind describing exactly what you did?

@CatherineofAragons

www.blessthismessplease.com/how-to-make-a-sourdough-starter/

This is the recipe I used, if you click on "print recipe" at the top you can skip all the scrolling and get right to the instructions. I used organic bread flour because I heard it was better. I have looked at the BBC good food recipe too.

Maize starch is cornflour, it's the same thing and the modification can be as simple as pre-cooking it so that it thickens faster.

Acetic acid is the acid in vinegar, but there are other ways to produce it without fermenting alcohol into vinegar. That's why the stuff you get in chip shops is called "Non Brewed Condiment" – it tastes like vinegar because it has acetic acid in it, but it isn't vinegar.

I don't have any problem with consuming either of these things.

We have strict food labelling laws, which is good, but a side effect seems to be that it makes quite innocuous ingredients sound terrifying.

Thanks so much!

Has anyone found a UPF less biscuit? I'd like to make a cheesecake at the weekend & was trying to avoid having to make my own.

Shortbread tends to be ok I've noticed

That's a good thought! At a push, I don't mind making my own shortbread either. Thanks.

I've just found this thread which has got me thinking a lot - thank you. I cook mostly from scratch however there are a lot of things I use like Marigold Bouillon and bread especially as we are all gluten free etc. Lately I have found myself using more and more UPF because I'm so time poor or because my DC's want to eat what their friends are eating. They are pretty good with food but when I'm tired and stressed I can get lazy with them because I can't bear the complaining! I definitely need to sort my freezer out and spend some time putting home made nuggets in and chopped garlic etc

I have a question though about Tofu. I have recently started having a tofu smoothie for breakfast as a means of having more protein. I've just looked them up and it looks like the one I'm eating has some bad stuff in but the Toffoo organic silken one doesn't. Is that still UPF or just processed? I appreciate it doesn't look much like a soya bean any more but would I do best to get rid and go back to just yoghurt and blueberries and give the silken tofu a miss? I also quite like Tofu satay for lunch. Again the Tofoo brand seems ok?

Btw thanks for the tip on coconut milk. Had not thought to check that.

Tofu is just processed - not ultra processed (google - many sources say this).

I think age of a foodstuff is probably a good thing to consider - I think UPF is a relatively modern thing, so if something has been around for hundreds of years, like tofu, then it's not ultra processed in and of itself - obv some might become so by additives so still need to check.

You can make it at home with soy beans, water and rice vinegar apparently (never done so but might try). It's not really any different to processing milk into cheese - which doesn't look anything like milk afterwards.

Thanks for this link

@Tipster100 silken tofu is great for smoothies or blending then adding to pasta sauce or curries.

Are you vegan? I use a pea protein shake which I think isnt UPF, or greek yoghurt or kefir for my smoothies.

Ok. Good news on the tofu front then! Thanks for your replies.

@LuciferRising no, I'm not vegan but trying to lose weight and menopausal! I was adding tofu to my normal yoghurt and blueberries to try and sustain me longer to stop snacking. And soya is supposed to be good for hormones so thought it would be a good idea all round 😊 Am going to look into the pea protein thank you.

Can I ask whether those of you cleaning up your diets worry about all the stuff in cosmetics. Is it really ok to be using shampoos, moisturisers etc. basically rubbing chemicals onto our skin?