Low Cost Alternatives to Processed Foods

[Currywurst1]

Like many people at the moment we are trying to cut down on processed foods but I am also conscious of keeping costs down. I also don't have the time to make everything from scratch so looking for suggestions for low cost and quick/easy to make alternatives to processed foods.

I eat a lot of natural yogurt and have been meaning to try it myself so I think that could be a good point to start.
I also eat a lot of porridge and have recently heard about a lady who makes her own porridge oats which could be something I would be interested in but I am asking myself if porridge is something that is worth the effort as I can't imagine that shop bought porridge is something that has been massively processed.

Main processed foods that we have at home are:
Breakfast cereal
Self raising flour
Biscuits
Canned lentils/chickpeas
Bread
Wraps

I think there’s processing & processing…

I’d definitely agree that breakfast cereals & the likes of Oat So Simple are dodgy but I think plain oats with natural yogurt, fruit & nuts are fine.

Also canned chickpeas, lentils etc if they’re just in water.

I definitely recommend making sourdough if you can find a friend with a starter, though!

Yeah there's a difference between processed and ultra processed. I don't think there's anything wrong with tinned lentils or porridge. Some cereals are fine: shredded wheat and weetabix.

How do you make your own porridge!?

I’m wondering this!

@Currywurst1 do you just mean cooking porridge oats with milk instead of using instant pots?

There's a difference between processed and ultra processed.
If you want to avoid all processed then you probably need to avoid most grains and pretty much stick to meat, fish, fruit and veg. Would you include lentils and pulses as processed? They do undergo a process but it's pretty minimal.
I bake but I use spelt flour. You could use maple syrup or honey instead of sugar, as that's processed too.

It's really ultra processed foods people are sensible to cut down on not just anything processed - an apple is processed unless you pick it from the tree yourself.

For your list look at the ingredients and see whether they're the sort of thing available to your grandmother. So butter not rapeseed oil, flour not starches, sugar not some chemical concoction, look for binders, emulsifies etc.

I'd say try musli, porridge, overnight oats instead of cereal. Bake your own bread (flour, salt, yeast, water). Bake your own biscuits or check the ingredients, 'finest' ranges tend to be better or all butter shortbread. Nothing wrong with canned pulses in water/salt.

Natural yoghurt is unlikely to have added ingredients but I do make my own. It is very simple, I bought a maker from Lakeland.

I don't mean using plain oats as opposed to ready made porridge. This lady had a flake squeezing machine that you can put various types of grains in to and it turns them in to flakes like the one you buy in a bag at the supermarket.

Caned chickpeas and lentils:
Why not use dryed ones? Lentils are just as easy to use, just take a bit longer until they are tender.
Chickpeas are a bit more faff but soo worth it - they taste 100 times better than the canned ones and are a bit firmer adding texture to the meal.

If you meal plan, just remember to soak your chickpeas overnight/ 8-10 hours. Then vigorously boil them for 10 minutes and drain the water!

Afterwards you can either boil them a further 30 minutes or add them straight to stews and casseroles that take 30+ minutes.

If you have space (and the money for initial purchase) I also suggest you buy the organic ones in bulk. I usually get them in 3-5 kg bags (depending on company) that last about 4-5 months.

Or try this:
www.bbcgoodfood.com/howto/guide/how-cook-chickpeas

You need to weigh up the health benefits with the value of your free time.

For example...Is plain natural yoghurt that you buy from the supermarket vastly inferior nutritionally to making your own?

Oats are processed not ultra processed. I would focus on reducing UPF before you do anything more extreme. So I would drop the breakfast cereal and wraps and start making your own bread.

I use dried lentils for making soups but they are a bit of a pain when I'm looking for something quick and easy.
Have tried dried chickpeas ones and really wasn't a fan.
The main thing that puts me off both is the cooking time as I am trying to keep gas use to a minimum.

Has anyone tried making their own breakfast cereal?

Is there any short cut for making break quickly. I have made bread before but it was when I was a student with a lot of time on my hands and nowadays I just don't see myself having the time.

I make my own porridge - one part oats, one part milk and one part water. I use an IKEA plastic cup to measure my parts out.

I don’t know about instant oats; but if you look at ReadyBrek, there’s a shedload of sugar in it!

I use dried lentils for making soups but they are a bit of a pain when I'm looking for something quick and easy.

I use 25% lentils with 75% mince in things like shepherds pie or spaghetti bolognaise.

Potatoes, tinned fish, baked beans, rice, ham ( depends what ham - few slices won't break the bank), cabbage - big and cheap, porridge, yogurt, pasta, cheese ( grated, not much ) , bananas - your best friend

The concern is around ultra processed food, not processed food. Any food that had been chopped or cooked has been processed.

Canned lentils and beans are not ultra processed. Some have firming agents in but most people don’t worry about them. I buy the Bold Beans in jars which don’t have them, because they’re delicious, but if there out of budget it’s not worth worrying about a bit of firming agent in an otherwise good home cooked meal. A lot of breakfast cereals are UPF, but oats microwaved with milk to make porridge isn’t. No need to process your own grains from scratch. Shredded wheat and weetabix are fine too, as are some others. Any yogurt made with just milk, or milk, sugar and fruit is fine. No need to make it yourself unless you really want to. I buy Crosta and Mollica wraps.

It might help you to learn a bit more about UPF and what the issues are to help you understand your choices a bit better? The book Ultra Processed People is probably the best place to start.

Ah is this a wind up OP? 😂 Pressing your own porridge oats? I don't see the logic here, it's already a great breakfast and if you buy own brand it's incredibly cheap already. I looked at my bag and it is one ingredient. And loads of options for add ins!

Self raising flour?! Short of harvesting your own wheat and milling it, I don't know what else you can do.

Again canned legumes in water are fine, you can soak dried ones if you want.

Get a bread maker maybe? To be honest if you don't have time I'd just scrap the homemade bread and cereal, and focus more on pulses and grains like quinoa, buckwheat, barely, frozen veg and eggs/sardines which are all cheap and filling. Have meatless days so you're not spending loads on chicken or whatever and bulk out with pulses.

If this is legitimate, you're way over thinking this. If you're worrying about canned lentils you can afford yourself the treat of a few custard creams. Sounds like you already are doing great :)

It's not squishing something that makes it processed. It's the added ingredients. You want as few as possible, Oats are fine. Flour is fine

Make bread when you have time and freeze it. I make a quick flour water and yogurt flatbread thing. Yummy. Jamie Oliver has several recipes for it

Also OP you could try Irish soda bread which is very quick and easy to make, no yeast or kneading required
You can slice and freeze and it's lovely with homemade soup. Similarly oatcakes are easy and lovely with plenty of toppings. Ripe bananas and oats with a few extras can make healthy flapjacks.

In the great words of another poster on another thread, this has got to be a wind up?

I know that will now be deleted

Theres no sugar in Ready Brek, I dont know why people keep repeating this

The last time, I looked at a box it did. Probably about 5 years ago, when DD wanted a box. We never eat it, as I always make porridge.

It didnt have it 5 years ago, it doesnt have it now

I've made my own granola which is oats mixed with honey, oil (I used coconut), cinnamon, vanilla, seeds and nuts then baked in the oven and cooled. Add dried fruit and store in a jar.

Baked oats is nice too. You can cut that into portions and freeze then warm when you want.

I found a bread making machine in a charity shop for a few pounds, that turns home made bread into an easy task! Mine also does jam.
I tried making yoghurt but it was no cheaper than buying lovely Longley Farm natural yoghurt, which has nothing added.

correct

INGREDIENTS
Wholegrain Rolled Oats (60%), Wholegrain Oat Flour (38%), Calcium, Niacin, Iron, Rivoflavin (B2), Vitamin B6, Thiamin (B1), Folic Acid, Vitamin D, Vitamin B12.

Canned lentils and chickpeas are only processed in the sense that they’re already cooked. Cooking is part of the canning process. That’s why they’re recommended for camping trips and Armageddon.