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!

Lidl chick peas are just chick peas and water 45p

Dunns River beans are also citric acid free and available on the world food aisle for less than a quid.

Tesco pinto beans aslo 65p

There are lots of very reasonably priced options out there

The annoying thing is they don’t do haricot, or not in my shop. I really like a smaller bean for certain dishes. Perhaps I should stop being fussy!

You buy what you can locally and then do an online order once or twice a year.
If you want to do dried beans, get an Instapot (now) they have gone into liquidation but are still available.

online stores I like Healthy Supplies and Wilton

Find your local Asian shop and experiment, I bought urid beans yesterday - they look like a cross between lentils and beans. I'll find out soon.

Most of all don't panic, you're a long way off microwave hamburgers.

They look good! I have resisted an instapot (didn’t know they had gone pop) as I seem to have far too much kitchen kit… would be good though 😂

Instant pots are just safe, controllable pressure cookers. I'm quite sure other brands exist.

If you are a family of four or more who eat beans regularly, they are probably worth it.

I'll take a look. The ones I have had firming agents in them.

Most tinned beans are just a beans , water and salt. Well m and s or Ocado own brands at about 60p a tin are.

Have we discussed jam yet? Wanted to make some jam rolypoly biscuits!

I have two jams that I use just now. I am not sure if they are ok. Maybe someone can help? The st dalfour one is raspberries 51%. Unsweetened fruit juice concentrates and gelling agent pectin.

and I use a marks and Spencer’s one which is sugar, raspberries, lemon juice and pectin

i am also hoping to try some sort of cake/biscuit recipe with jams

I cycle, so I pick up jam in the country lanes at honest stops. Or I make a simple damson jam in the summer with damson I scrump. Alternatively use the chia seed method with frozen fruit and keep in the fridge

Cereals: are the Dorset Cereals products UPF? The label / ingredients indicate not but I haven’t seen them recommended which makes me suspect they are UPF.

A general comment on UPFs - it's not just the ingredients at issue; it's also the processes the ingredients undergo; a food (eg something like weetabix or shredded wheat) may only have a couple of innocuous-sounding ingredients, but they may have undergone some strange processes like 'extrusion', which render them bad for us (Google/Youtube for details, I can't remember them).

TLDR: it's the processes not just the ingredients that make a food UPF.

I think shredded wheat is one that’s quoted as ok

I think shredded wheat is quoted as the best of a bad lot. I use shredded wheat for the kids. As I just can’t take all cereals away yet. It’s all such a minefield !

I think the blue pack is ok. It’s all flakes and seeds and no nasties. I’ve seen it recommended and we have it.

So I’ve been lurking on this thread for a while .. managed to get the kids into Lentil Dhal .. but they like naan bread - has anyone found any that isn’t UPF .. recipes look a bit intimidating

Bread maker naan seems the answer. I haven’t tried this one but have a Panasonic and it reads correctly. I make dough in it all the time.
I’m going to make and freeze some.

https://www.gransnet.com/recipes/dish/5501-Naan-bread-in-the-breadmaker-recipe

As an aside: Grans net connecting the OVER 50’s! 50’s… my DC still haven’t started GCSE’s

Roti
https://thefoodcharlatan.com/roti-buttery-indian-flatbread/ - flour and water and salt.

greek yogurt naan - it’s just yogurt and flour and salt
https://www.cookitrealgood.com/easy-yoghurt-flatbreads/

Both use butter or oil to cook each one

@Chocolateatanyop what is your Dahl recipe if you don’t mind? Caspianberg the Greek yogurt naan looks amazing

@Harping - the Indian easy breads are great. Ds (toddler), enjoys helping make and likes eating them (handy if they are fussy and won’t eat much else indian cusine)

The yoghurt flatbreads are very easy and kids really like them too. I do them in the air fryer.

Jam is fine - pectin is found in some fruits and helps the jam to set. It's processed (which is fine) but not ultra processed. Unless your jam has other stuff in - even Aldi conserves which I get are just fruit, sugar and pectin.

I do think there is a risk of becoming too strict and thinking you cannot eat anything that you haven't made yourself from scratch and making it just too hard for yourself to stick to.

@Caspianberg what do you do about cups? I never seem to convert effectively.

Just buy some measuring cups?