Nutritionist Rhiannon Lambert reveals why UPFs can damage your health – and how to quit for good
Ultra-processed foods (UPFs), such as crisps, ready meals and breakfast cereals, now account for 56 per cent of the average person’s daily calorie intake in the UK.
While these convenience foods may save time, the health trade-offs are becoming increasingly hard to ignore. UPFs are typically high in added sugars, unhealthy fats, salt, and artificial additives, while being low in fibre, protein, and essential nutrients. Research continues to link their regular consumption to a higher risk of obesity, heart disease, type 2 diabetes, and even certain cancers.
“Ultra-processed foods are everywhere,” says Rhiannon Lambert, nutritionist and author of The Unprocessed Plate. “They’re addictive because eating them stimulates the release of dopamine, the brain’s pleasure hormone. And while not all UPFs are created equal, even so-called ‘healthier’ options – like high-protein bars, yoghurts, and smoothies – can contain just as many additives, preservatives, and artificial sweeteners as ready meals or fizzy drinks.”
To help you take control of what goes into your food without sacrificing convenience, Lambert shares three simple, nourishing recipes – completely free from UPFs and perfect for busy days.
Salad-bag pasta
Serves 4
- 500g fusilli, farfalle, or penne
- 2 garlic cloves, peeled
- 60g whole almonds
- 250g watercress, spinach and/or rocket
- 125g extra-virgin olive oil, plus extra for drizzling
- 4tbsp grated Parmesan (or vegan alternative), plus extra to serve
- 3tbsp toasted pumpkin seeds
- 3tbsp toasted sunflower seeds
- Sea salt and freshly
- ground black pepper
Bring a big pan of salted water to the boil and cook the pasta according to the packet instructions. Scoop the pasta into a colander using a slotted spoon and return the pan to the boil.
Add the garlic and almonds to the water and simmer for two to three minutes until the garlic is just tender, then add the leaves. Push the leaves under the water so they’re just submerged, then drain into a sieve.
Transfer the wilted leaves, garlic, and almonds to a blender or food processor (you can also use an electric hand-held blender), add the olive oil and Parmesan, then blitz until you have a bright green purée.
Season to taste with salt and pepper.
Add the sauce back into the pan and set over a low heat, then stir in the cooked pasta to ensure everything is hot.
Transfer to four bowls, sprinkle over a little extra Parmesan, and the toasted seeds, then drizzle with olive oil before serving.
Roast mushrooms with polenta and salsa verde 
Roast mushroom and polenta with salsa verde (Photo: Clare Winfield/Dorling Kindersley)
Serves 4
- 2 small red onions, each cut into 8 wedges
- 6 garlic cloves, unpeeled
- 300g portobello mushrooms (about 4), cut into 3cm pieces
- 300g oyster or chestnut mushrooms, cut into 3cm pieces
- 250g cherry tomatoes, pierced with the tip of a knife
- 1tbsp thyme leaves
- 3tbsp olive oil
- Sea salt and freshly ground black pepper
For the polenta:
- 250g quick-cook polenta
- 50g butter (or use 5 tbsp extra-virgin olive oil)
- 75g Parmesan (or vegan alternative), grated, plus extra to serve
For the salsa verde:
- 1 small garlic clove, grated
- 1.5tbsp capers, chopped
- 40g parsley leaves, finely chopped
- 1.5tsp Dijon mustard
- Zest and juice of
- 1 small lemon
- 5tbsp extra-virgin olive oil
Preheat the oven to 220°C/ 200°C fan/Gas mark 6. Line a baking sheet with baking paper.
Spread the onions and garlic on the baking sheet, then top with the mushrooms and tomatoes, ensuring they’re evenly spaced.
Sprinkle over the thyme, drizzle with the oil, and season with plenty of salt and pepper. Place in the oven for 30 minutes, tossing halfway, until the mushrooms are golden and crisp on the edges.
Meanwhile, place the polenta in a medium saucepan along with 1tsp of salt and 1.2 litres of cold water. Whisk to combine. Set over a medium heat and bring to the boil.
As soon as it simmers, whisk continuously for six to eight minutes until smooth and thickened, turning down the heat if the polenta begins to spit. Stir in the butter and Parmesan, then remove from the heat and keep warm.
To make the salsa verde, combine all the ingredients in a small bowl with 1⁄2tbsp of cold water and season.
To serve, spoon the polenta onto a big serving dish or individual plates and sit the mushrooms, onions, and tomatoes on top (peel the garlic and add that to the plates too). Spoon over the salsa verde and scatter with a little extra Parmesan.
Rainbow rice bowl
Rainbow rice bowl (Photo: Clare Winfield/Dorling Kindersley)
Serves 2
- 100g long-grain brown rice
- 1 large carrot, peeled and julienned or grated
- 2 medium cooked vac-packed or canned beetroots, sliced
- 1/3 of a cucumber, sliced into half moons
- 1 avocado, peeled, de-stoned, and sliced
- 8 radishes, sliced
- 4tbsp kimchi or sauerkraut
- 3tsp toasted white or black sesame seeds
- 2 spring onions, finely sliced
For the dressing:
- Juice of 1 lime
- 1tsp brown sugar or maple syrup
- 2tbsp tamari or soy sauce
- 2tbsp extra-virgin olive oil
- 4tsp sesame oil
Cook the rice according to the packet instructions. Drain into a sieve, then place the sieve on top of the empty pan, cover with a kitchen towel and leave to steam dry.
Meanwhile, prepare the vegetables and whisk together the dressing ingredients.
Pile the rice into a bowl (either still warm or at room temperature), then add the vegetables and dressing. Toss well, then scatter with the sesame seeds and spring onions.
The Unprocessed Plate: Simple, Flavourful UPF-free Recipes to Transform Your Life £20, DK RED