It’s hard to look at a packet of chocolate biscuits now without the words ‘ultra-processed food’ (UPF) flashing through your brain. You might even be putting them back on the supermarket shelf when you realize half the ingredients are pure gobbledegook—a confusing blur of additives, emulsifiers, preservatives, and flavor enhancers, none of which resemble any real ingredients you could buy individually.
UPFs “are industrially processed foods and contain ingredients that aren’t typically used in home kitchens,” explains food writer and registered nutritionist Delicia Bale. “They’re also normally high in calories, fat, saturated fat, sugar, salt and low in fibre and micronutrients. In research, they have been described as ‘hyper palatable’—they’re designed to be over-consumed.”
That’s why, once you pop, you can’t stop with crisps, why a packet of chocolate buttons is gone without you even realizing, and why two slices of white bread don’t seem to touch the sides. And the other problem is,some things you would never expect to be ultra-processed,are,like stock cubes,shop-bought pastry (“one of the harder ones to make from scratch,”) and mayonnaise.
“I swap it for Greek yoghurt,” says Bale. “If you find one that’s not too sour tasting, it’ll work quite well and it also increases the protein slightly and decreases the fat in recipes.” Then there’s bread, which she calls “probably the most widely consumed ultra-processed food.” Homemade, it’s just four ingredients: flour, salt, water and yeast. But check the back of your supermarket loaf; the ingredients list may shock you.Even when you are aware of UPFs and the many health dangers associated with eating them, including an increased risk of obesity, type-2 diabetes, heart disease, and certain cancers, they are ubiquitous, so can feel borderline inescapable.
Which is why Bale, 27, has written her debut cookbook, Unprocessed Made Easy.“When reducing UPFs in people’s diets, they don’t really know where to start,” she says. “So my book is focused on direct swaps for foods that typically are processed.”
She provides homemade trades for everything from granola and pancakes, to noodles, soups, pizza and burgers, while keeping costs low and, crucially, meal prepping speedy. “People have less time, so they rely on those foods,” says Bale, without judgment.
Her mother was a personal trainer,so she grew up eating “pretty healthy” and has been interested in eating well since. While studying nutrition at the University of surrey, she began writing recipes and fell in love with food photography. Now, she has 116k followers on Instagram and one million likes on TikTok.
For a moreish lunch option, try her healthy twist on mac and cheese, which includes a serving of butternut squash, making the sauce “super creamy,” she says. “The wholegrain macaroni also adds some extra fibre.”
Delicia Bale’s Baked-Squash Mac and Cheese
Table of Contents
For a moreish lunch option, try this healthy twist on mac and cheese, which includes a serving of butternut squash, making the sauce “super creamy,” says author and chef Delicia Bale.“The wholegrain macaroni also adds in some extra fibre.”
Key Takeaways on Ultra-Processed Foods
| Key Point | details |
| ————- | ———– |
| Definition | Industrially processed foods with non-home kitchen ingredients |
| Health Risks | Obesity, type-2 diabetes, heart disease, certain cancers |
| Common UPFs | Bread, mayonnaise, stock cubes, shop-bought pastry |
| Healthy Swaps | Greek yoghurt for mayonnaise, homemade bread |
| Bale’s Solution | Unprocessed Made Easy cookbook with direct swaps |
Bale’s approach is practical, offering solutions that fit into busy lifestyles while prioritizing health. Her recipes, like the baked-squash mac and cheese, are not only nutritious but also designed to be fast and affordable.
If you’re looking to reduce UPFs in your diet,start with simple swaps and explore Bale’s Unprocessed Made Easy for more inspiration.Delicia Bale’s baked-squash mac and cheese is a culinary masterpiece that combines the richness of traditional macaroni with the earthy flavors of butternut squash. This recipe, featured in her cookbook Unprocessed Made Easy, is a testament to her ability to transform simple ingredients into a dish that’s both comforting and sophisticated.The preparation begins with roasting the butternut squash in a baking tray, seasoned with extra virgin olive oil, salt, and black pepper. This step ensures the squash becomes soft and golden brown, adding a depth of flavor to the dish. Meanwhile, a fragrant blend of garlic, sage, and thyme is cooked in a pan, creating an aromatic base for the sauce.
The sauce itself is a creamy concoction, thickened with plain flour and semi-skimmed milk, and enriched with Dijon mustard, mature Cheddar cheese, and vegetarian Italian hard cheese. The roasted squash is then blended into this mixture, creating a smooth, velvety texture.
The wholegrain macaroni is cooked separately, following package directions, and then combined with the sauce. The final touch involves topping the dish with breadcrumbs, grated Cheddar cheese, and thyme, which is grilled until the cheese melts into a golden crust.
This recipe, which takes a total of 1 hour 20 minutes to prepare, is a perfect blend of simplicity and elegance. It’s a dish that invites you to savor every bite, making it ideal for both casual dinners and special occasions.
| Key Details |
|—————–|
| Preparation Time | 40 mins |
| Total Time | 1 hour 20 mins |
| Main Ingredients | Butternut squash, cheddar cheese, wholegrain macaroni |
| Cookbook | Unprocessed Made Easy by Delicia Bale |
For those looking to explore more innovative recipes, Delicia Bale’s Unprocessed Made Easy offers a treasure trove of ideas. published by Ebury Press and priced at €29, this cookbook is a must-have for anyone passionate about unprocessed, wholesome cooking.
Whether you’re a seasoned chef or a beginner, this baked-squash mac and cheese recipe is a delightful way to elevate your culinary skills. Try it today and experience the magic of Delicia Bale’s kitchen artistry.
Exploring Wholesome Cooking: A Conversation with Nutritionist and Chef Delicia Bale
In today’s fast-paced world, the rise of ultra-processed foods (UPFs) has sparked a growing interest in wholesome, unprocessed cooking. Nutritionist, chef, and bestselling author Delicia Bale has been at the forefront of this movement, offering practical and appetizing alternatives to processed foods. In her debut cookbook, unprocessed Made Easy, she shares recipes that are both nutritious and easy to prepare. We sat down with Delicia to discuss her approach to cooking, her baked-squash mac and cheese recipe, and her insights on avoiding UPFs in everyday meals.
From Processed to Unprocessed: The Journey of a Nutritionist
Senior Editor: Delicia, thank you for joining us today. Your cookbook, Unprocessed Made Easy, has been making waves in the culinary world. What inspired you to focus on unprocessed cooking?
Delicia Bale: Thank you for having me! My inspiration came from seeing how confused people were about what they were eating. Ultra-processed foods are everywhere, and it’s hard to avoid them without the right knowlege. I wanted to create a resource that made unprocessed cooking accessible,affordable,and time-efficient for everyone.
Senior Editor: Many people feel overwhelmed when they start reducing UPFs in their diet. What’s your advice for beginners?
Delicia bale: Start small. Focus on swapping one processed item at a time. For exmaple, instead of store-bought bread, try making your own at home with just four ingredients: flour, salt, water, and yeast. Onc you get agreeable, you can move on to more complex recipes. It’s all about building confidence in the kitchen.
The Magic of Baked-Squash Mac and Cheese
Senior Editor: One of the standout recipes in your book is the baked-squash mac and cheese. Can you tell us more about how this dish came to be?
Delicia Bale: Absolutely! I wanted to create a healthier version of mac and cheese that didn’t sacrifice flavor or texture. By incorporating roasted butternut squash into the sauce, I was able to make it creamier and more nutritious. The wholegrain macaroni also adds an extra dose of fiber, making it a more balanced meal.
Senior Editor: the dish sounds delicious. What’s your favorite part about preparing it?
Delicia bale: I love the process of roasting the squash—it brings out such a deep, caramelized flavor that works perfectly with the creamy cheese sauce. And the final touch of breadcrumbs and grated Cheddar on top, grilled to a golden crust, is so satisfying to make and eat.
Practical Tips for Avoiding Ultra-Processed Foods
Senior Editor: Beyond the recipes, your book also provides tips for reducing UPFs in everyday meals. What’s one simple swap people can start with today?
Delicia Bale: A great place to start is mayonnaise. Most store-bought mayo is ultra-processed, but you can easily swap it for Greek yogurt. If you choose one that’s not too sour, it effectively works really well in recipes and adds a bit more protein while reducing fat.
Senior Editor: That’s a fantastic tip. What’s the biggest misconception people have about UPFs?
Delicia Bale: I think many people believe that if a food is labeled as “healthy” or “organic,” it’s automatically not ultra-processed. But the truth is, processing can happen in many forms. It’s importent to read ingredient lists carefully and look for whole, recognizable ingredients.
Looking Ahead: The Future of Unprocessed Cooking
Senior Editor: what’s next for you? Do you have any upcoming projects or goals related to unprocessed cooking?
Delicia Bale: I’m currently working on expanding my online platform to offer more resources, like video tutorials and meal-planning guides. I also hope to collaborate with schools and community groups to educate people about the benefits of unprocessed cooking. It’s all about making healthy eating accessible to everyone.
Senior Editor: That sounds marvelous, Delicia. Thank you for sharing your insights and expertise with us today.
Delicia Bale: Thank you! It’s been a pleasure.
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