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Nutritionist Shares Easy Homemade Bread and Cereal Recipes to Avoid Ultra-Processed Foods

How a Nutritionist⁢ Cut⁤ Down on Ultra-Processed Foods Without Sacrificing Convenience

Rob⁣ Hobson, a UK-based nutritionist, has made it his mission to health issues like medium=referral&utmsource=yahoo.com”>eliminate UPFs entirely, he ‍found ⁢the process too time-consuming. Instead, he now ‍adopts‌ a ​more⁢ balanced approach, focusing on simple,⁣ homemade alternatives to ⁣reduce his intake without making​ life harder. ‍

What Are ⁤Ultra-Processed Foods?

While⁤ there’s⁤ no‌ universally⁢ agreed definition of ingredients, many of which are not commonly found in home kitchens. These foods are ofen highly ‌marketed, have a long shelf life, and are ‍designed to be‌ Hobson’s Realistic Approach

Hobson’s ⁣journey began with an‍ aspiring goal: to cook everything from scratch. Though, he quickly realized that this approach was‍ unsustainable for his busy lifestyle. Instead, he shifted to ⁣a more practical strategy, focusing on⁤ making key ‍staples​ like bread and breakfast cereal‍ at home.

“Making my own bread and breakfast cereal from scratch makes it easier to The Health ‌Risks of UPFs ⁣

Research‌ has consistently linked health problems. ⁤Studies have shown that diets high in UPFs are associated with an increased risk of obesity, hypertension,‌ cardiovascular ‍disease, ⁤and even certain‍ cancers. Hobson’s decision to reduce his intake was‌ driven ‍by these findings,⁢ notably the connection to Key Takeaways: Hobson’s Strategy

| Strategy ​ ⁤ ⁣ ‍ ⁤ | Details ‍ ⁣ ⁢⁤ ‍ ​ ⁤ ⁣ ⁤ ⁣ ‌ ​ ‍ ⁣|
|———————————-|—————————————————————————–| ⁤‌
| Homemade Staples | Making⁣ bread and cereal from scratch to ‌avoid UPFs. ​ ​ ⁢ |
| Realistic Approach ⁤ |​ Balancing ‍convenience with healthier choices. ‌ |
| Ingredient Control | Knowing exactly what goes into ⁢his food. ⁢ ​ | ​

Final Thoughts⁢

Rob ‍Hobson’s experience highlights the challenges of avoiding world. By focusing⁤ on ⁢simple, homemade alternatives, he ​has found a way to‌ reduce his intake without sacrificing convenience. His story ⁤serves as a reminder that small,⁢ practical changes can make a big difference ⁢in improving our diets and overall health. ⁣

for those looking to follow in Hobson’s‌ footsteps, starting with one or two ⁣homemade staples could⁣ be the ‌key to a ​healthier, less processed lifestyle.

How⁣ to Cut Down on ultra-Processed Foods: A Nutritionist’s Guide to Homemade Staples ⁣

In a world ⁤where⁤ ultra-processed foods (UPFs) ​dominate ‌grocery​ store shelves,nutritionist Rob⁢ Hobson⁣ offers a practical approach‍ to reducing⁢ their consumption: ⁢cooking dietary staples from scratch while still relying on healthier UPFs‌ when life gets busy. ​His‌ advice? “If you want⁣ to do this, you’re better off‌ making lots of small changes and doing the things that make life easier,” he said. ‍

From homemade granola to freshly ⁢baked bread, Hobson’s strategies are designed to ⁢be enduring and⁣ accessible. Here’s ‌how ‌he dose ⁣it.

Homemade Granola: A Healthier Breakfast Option‍ ⁣

Store-bought‍ breakfast cereals‌ are often packed‍ with additives and syrups, making them⁢ a prime example of UPFs. Hobson avoids ‌these by making his own granola, a simple yet nutritious⁤ alternative.

His recipe ⁤combines oats, pecans, seeds, dried coconut, cinnamon, Baking Bread: A Weekly Ritual ‍

wholemeal bread is a dietary staple rich in fiber, a nutrient​ many Americans lack, according to the Dietary Guidelines for Americans. Though, store-bought versions frequently enough contain additives or preservatives, classifying them as ultra-processed. ⁢

Hobson bakes his own bread weekly to Hobson’s Wholemeal and Rye Seeded Bread Recipe ⁢ ​

Makes⁢ one ⁣loaf (12 slices)

Ingredients:

  • 400g ⁣strong wholemeal bread ⁤flour, plus ​extra for dusting
  • 100g rye flour
  • 7g⁣ sachet fast-action dried yeast
  • 1 tsp ⁣finely ground‍ sea salt
  • 1 tbsp honey ⁢
  • 250ml tepid water
  • Extra virgin olive oil, for greasing
  • 5 tbsp mixed pumpkin and ⁣sunflower seeds ‍

Method:

  1. Combine the flours, yeast, and salt in a⁣ large bowl.
  2. Add the honey​ and water, ⁢mixing⁣ to form a dough.
  3. Knead ⁢the dough ‍on‍ a floured surface for 10 minutes until ‍smooth.⁣
  4. Place the ⁣dough in a greased bowl, cover, and let it rise for ⁣1 hour.
  5. Shape the dough into a loaf, sprinkle with​ seeds, and​ bake at 375°F‍ for⁢ 30-35 minutes.

key Takeaways

| Strategy ​ ‌ ‍ | Benefit ⁣ ​ ‍ ‍ ⁤ ⁤ |
|—————————-|————————————————–|
| Homemade granola ⁣ | avoids additives and syrups in ⁢store-bought cereals ⁤|
| weekly bread baking ⁣ ⁤ ‌ | Reduces reliance on ultra-processed bread‌ | ⁢
| Freezing homemade staples | Extends shelf life and ensures availability ​ | ​

Final Thoughts ⁤

Hobson’s approach to⁤ reducing UPFs is rooted‍ in ⁣practicality. By making small, manageable changes—like ⁢baking bread ‍or preparing granola—he demonstrates that cutting down⁣ on ultra-processed foods doesn’t have to be overwhelming. ⁢

For those looking​ to follow his lead, start with one or two homemade staples and gradually incorporate more into‌ your routine.As Hobson wisely puts it, “You have‌ to keep it quite ​real.”


For more tips on reducing ultra-processed⁤ foods, check out
The Ingredients You’ll Need

To ⁤get⁣ started, gather the following: ⁢

  • 500g strong white bread flour
  • 7g fast-action dried yeast⁣
  • 1 tsp salt
  • 1 ⁤tbsp ‌honey
  • 300ml tepid water
  • 4 tbsp mixed​ seeds
  • 1‍ egg yolk, beaten

Step-by-Step Method ⁣

  1. Combine the​ Basics: In a large bowl, ⁢mix ‌the flour, ‍yeast, and ⁢salt. ‍In ⁤a separate jug, blend the honey with tepid water. Gradually add the liquid to the flour ​mixture, stirring until a slightly sticky dough forms.⁣ Add more water, a tablespoon at a time, if needed.
  1. Knead to Perfection: Transfer the dough to a lightly floured surface and ​knead for 10 minutes⁢ by hand (or use a stand mixer with a dough hook for five to seven‍ minutes)​ until smooth and elastic. Lightly oil a bowl, ⁣place the dough inside, and ​turn it to coat in oil.Cover ⁣with Saran wrap ⁢and leave in‍ a warm spot for one hour, or⁤ until the dough doubles‍ in size.
  1. Add⁤ the Seeds: Once risen,​ knead the dough for another three ⁢to five‍ minutes, incorporating⁤ three tablespoons of ‌the seeds‍ as you work.
  1. Shape and Prove: ⁣shape the dough‍ to fit a⁢ lightly⁢ oiled‌ 900g loaf tin. Cover with‍ Saran wrap and leave to prove for 30 to 45​ minutes, or until the dough⁢ doubles in size again.​ Preheat‍ the oven to 392°F (356°F fan).​ ⁤
  1. Test and Bake:‌ Test if the dough is ‌ready by pressing a finger into it. If the dough springs back immediately, it needs‌ more time; if the indentation remains, it’s ready to bake. Brush the top with beaten egg yolk and sprinkle ⁣over the‍ remaining seeds. ​Bake for 40 to 45 minutes, ‍until‍ golden brown and hollow-sounding when tapped underneath.
  1. Cool and Enjoy: Remove the loaf from the tin and cool ⁣on a wire ​rack before slicing.

Why This Recipe Works

This recipe, featured on Business Insider,⁢ is‌ a ​testament ⁢to the beauty ‍of simplicity. By using ​minimal, wholesome ingredients,‍ you can create a loaf⁤ that’s free from unnecessary‌ additives. The addition of mixed seeds not only enhances the flavor ​but also boosts the ⁣nutritional profile,⁤ making it a ⁤perfect choice for health-conscious bakers. ⁣

Key Tips ⁤for Success

| Step ‌ | Key Tip ⁣‍ ⁢‌ ‌ ⁤ ⁣ ⁢ ‍ ​ ⁤ ‍ ⁢⁢ ‌⁢ ⁣ ⁢ ⁤ ⁢ |
|————————-|—————————————————————————–|
| ⁤Kneading ​ ⁢ ⁢ | Ensure the dough is smooth and elastic for the ⁢best texture.​ ‍ |
|⁣ Proving ‌ ⁤ ⁢ ‌ | Let the dough double‍ in size twice for optimal rise. ⁣ ⁢ ​ ⁢ |
| Baking ‌ ‍ ‍ |​ Tap the loaf to check for a⁤ hollow sound—it’s a sign it’s perfectly baked. |

Ready ‌to Bake?

If​ you’re inspired‍ to try this recipe, why not explore⁤ more healthy baking ideas on Business insider? Whether you’re a seasoned baker‍ or a‍ beginner, ‌this ⁢seeded loaf is a appetizing ⁢way to bring‌ the warmth of‌ homemade bread into your kitchen.

So, roll up your sleeves, preheat your oven, ⁤and get ready to enjoy ⁤the ​simple⁤ pleasure of ⁣baking your own bread. Happy⁤ baking!
He ingredients: In a large bowl, mix the flour, yeast, and salt. Add the honey and water, then stir until a​ dough forms.

  • Knead the dough: Turn the ⁢dough onto a floured surface and ‌knead for 10 minutes until smooth and ​elastic.
  • Let it rise: Place ‍the​ dough in a‍ greased bowl, cover with a ⁢clean cloth, and let it rise for 1 ​hour until doubled in size.
  • Shape the loaf: Punch down the dough, shape it into a loaf, and place it on a baking tray. Sprinkle with mixed seeds and brush with beaten egg yolk.
  • Bake: Preheat⁣ the oven to 375°F (190°C). Bake the loaf for 25-30 minutes until golden brown and hollow-sounding when tapped on the bottom. ​
  • Why Bake Your Own Bread?

    Baking your own ⁤bread allows you to control the ingredients, ensuring a healthier, less processed product.⁤ Store-bought bread​ often contains preservatives and additives, while ‌homemade⁢ versions are fresher and more nutritious. Plus, the process of ⁣baking can be therapeutic⁣ and rewarding.

    Tips for​ Success ‍

    • Use quality ingredients: opt for organic flour and seeds if possible.
    • be patient: Allow the dough to rise fully for the best texture.
    • Experiment: Try​ adding nuts, dried fruits, or herbs​ to customize your loaf. ‍

    Conclusion ​

    Reducing ultra-processed foods doesn’t have to be daunting.‌ By incorporating simple, homemade staples like bread and‌ granola into your routine, you can make significant improvements to your diet and overall health. As Rob Hobson suggests, start small,‌ stay practical, and enjoy the journey toward a less processed lifestyle.

    For more ⁢inspiration and ‍recipes,⁣ explore guides ⁢on ‌

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