A busy nutritionist said avoiding ultra-processed foods is easier if he makes his own bread and cereal. Here are his simple recipes.

• Ultra-processed foods are linked to health problems such as type 2 diabetes and cancer.

• Nutritionist Rob Hobson strives to keep your UPF intake as low as possible without making life difficult.

• Hobson shared simple and easy recipes for bread and cereal.

The busy nutritionist said making your own bread and breakfast cereals from scratch makes it easier to stay nourished. Reduce ultra-processed foods.

UK-based Rob Hobson decided to: Eliminate UPF After learning about the association with diseases such as, try to avoid consuming it from your diet as much as possible. Type 2 diabetes and cancer.

Although there is no agreed definition, UPFthey typically contain five or more ingredients, many of which can’t be found in a regular kitchen, Hobson told Business Insider.

These are usually on the market frequently, have a long shelf life, and are designed to be easy to use. very delicious Therefore, it is easy to overeat. Treats like candy, soda, and potato chips are the obvious culprit, but even some nutritious foods like whole-grain bread and fruit yogurt are considered ultra-processed.

For a year, Hobson tried to cook everything he ate from scratch, but it took too long. Now he’s taking a “pragmatic” approach to reducing his UPF intake. That means cooking staples from scratch, but when you’re busy or tired, relying on healthier UPFs like pasta sauce.

Hobson’s advice for anyone wanting to reduce their UPF: “If you want to do that, you might as well make a lot of small changes and do things that will make your life easier.”

This includes creating habits that are easy to stick to, like buying a smaller bag of chips than usual.

For Hobson, that includes baking her own bread and cereal.

homemade granola

Hobson makes her own cereal instead of relying on store-bought breakfast cereals, which often contain additives and syrups.

Ultra-processed cereals were recently highlighted as harmful to children in Robert F. Kennedy Jr.’s “Make America Healthy Again” plan. Kennedy becomes President-elect Donald President Trump nominates new Secretary of Health and Human Services.

To make granola, Hobson uses oats, pecans, seeds, desiccated coconut, and cinnamon. extra virgin olive oil, Place the smooth almond butter, honey mixture on an oven tray and bake at 302 degrees Fahrenheit for 30 minutes. “It’s all toasted and delicious,” he said.

He usually pairs Greek yogurt with fruit.

bread for a week

Whole grain bread is a staple food that contains fiber, a nutrient that most of us are deficient in, according to the Dietary Guidelines for Americans. However, many commercially available versions also contain additives and preservatives and are ultra-processed.

Hobson eats a lot of bread, so making one or two loaves each week makes it easier. Overall UPF intake is lower. He slices it and keeps it in the freezer so it lasts longer, but when he runs out of homemade bread, he’s happy to buy packaged bread from the store.

“I still buy packaged bread with whole grains. Even if it has some additives, you have to keep it authentic,” he says.

This is a recipe for Hobson’s wholemeal and rye seeded bread.

Makes 1 loaf (12 slices)

material:

• 400g of strong whole wheat flour and additional flour for dusting

• 100g rye flour

• Fast acting dry yeast 7g sachet

• 1 teaspoon finely crushed sea salt

• 1 tablespoon honey

• 250ml lukewarm water

• Extra virgin olive oil (for grease)

• 5 tablespoons pumpkin and sunflower seed mixture

• 1 egg yolk (beaten)

method:

1. Combine flour, yeast, and salt in a large bowl. Mix honey and warm water in a jug. Gradually stir liquid into flour mixture to form a slightly sticky dough. Add water, 1 tablespoon at a time, as needed.

1. Transfer the dough to a lightly floured surface and knead by hand for 10 minutes (or use a stand mixer fitted with a dough hook for 5 to 7 minutes) until smooth and elastic. Line a bowl with a paper towel and lightly coat with oil, then add the dough and swirl to coat the bowl with oil. Cover with saran wrap and let stand in a warm place for 1 hour or until dough has doubled in size. Lightly grease a 900g loaf tin.

1. Once fermented, knead the dough for another 3-5 minutes. Add 3 tablespoons of seeds while kneading.

1. Shape the dough to fit the bread mold and place it inside. Cover with saran wrap and let rise for 30-45 minutes or until the dough has doubled in size again. Preheat oven to 392°F/356°F fan.

1. Test if the dough is ready by pressing your finger into the dough. If the dough returns quickly, it will take longer. If there are still indentations, it’s done baking. Brush the top with the beaten egg yolk and scatter over the remaining seeds. Bake for 40 to 45 minutes, until golden brown and sounds hollow when tapped on the bottom.

1. Remove the bread from the pan and let cool on a wire rack before slicing.

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