Create Delicious, Nutritious Meals in Minutes: 3 Simple Recipes to Replace Processed Foods

Eating lots of ultra-processed foods isn’t great for your health. They can lead to chronic diseases, but with busy lives, it’s hard to cook at home instead of grabbing a quick snack like a protein bar.

Rory O’Connell, a chef at Ballymaloe Cookery School in Ireland, has a solution: quick recipes to help reduce eating ultra-processed foods. The school sits on a large organic farm, providing fresh ingredients for their meals. While most of us don’t have that luxury, O’Connell offers simple recipes that anyone can try at home.

Irish Soda Bread

Knowing how to make bread is a fantastic skill. O’Connell highlights Irish soda bread as an easy, yeast-free option.

Ingredients:

• 2 cups plain white flour
• 2 cups brown wholemeal flour
• 2 oz kibbled wheat
• 2 to 3 tablespoons sesame seeds
• 1 teaspoon dark brown sugar
• 1 teaspoon salt
• 1 teaspoon bicarbonate of soda
• ½ oz butter
• 1 small egg
• 2 cups buttermilk

Method:

1. Preheat your oven to 400°F.
2. Grease a loaf tin.
3. Mix the flours, kibbled wheat, sesame seeds, sugar, salt, and bicarbonate of soda in a bowl. Rub in the butter.
4. In another bowl, whisk the egg with the buttermilk. Add most of it to the dry mix.
5. Stir gently until combined. Transfer to your tin and sprinkle with extra seeds.
6. Bake for 50-60 minutes. It should sound hollow when tapped.

Pesto

Pesto is another quick sauce to whip up. O’Connell suggests it’s great for chicken, fish, or even pasta.

You can customize pesto based on what’s in season. Options include watercress or kale instead of basil, and almonds or cashews in place of pine nuts.

Ingredients:

• 4 oz fresh basil or watercress
• ¾ cup extra virgin olive oil
• 1 oz chopped cashews or pine nuts
• 2 large garlic cloves, crushed
• 2 oz grated Parmesan cheese
• Sea salt to taste

Method:

1. Blend the basil, oil, nuts, and garlic in a food processor.
2. Fold in the Parmesan. Adjust seasoning to taste.

Homemade Mayonnaise

Making mayonnaise is quick and easy. It keeps for up to three weeks in the fridge.

Ingredients:

• 2 egg yolks
• ¼ teaspoon salt
• A pinch of mustard
• 1 dessert spoon white wine vinegar
• 225 ml oil (sunflower or olive oil)

Method:

1. Put egg yolks, salt, mustard, and vinegar in a bowl.
2. Slowly drizzle in the oil while whisking until it thickens.
3. Adjust seasoning as needed.

These recipes show that with a few simple ingredients, you can prepare tasty, healthy meals at home. The benefits of cooking with fresh ingredients are not only about taste but also about nutrition.

Recent research highlights that home-cooked meals are generally healthier. In fact, a study from the U.S. National Institutes of Health found that cooking at home can reduce the risk of obesity and heart disease. Cooking allows you to control what goes into your meals, helping you limit unhealthy additives often found in processed foods.

So, if you can find just a little time, consider trying these recipes. You’ll enjoy the food, and your body will thank you!

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