How to free YOUR household from ultra-processed meals: In a serious new collection, high nutritionist ROB HOBSON reveals find out how to clear up your eating regimen with easy and wholesome meals everybody will love

From the staples in our store cupboards to the emergency ready meals in our freezers, ultra-processed foods have crept into our lives at a terrifying rate.

As a nutritionist I spend a lot of my time overhauling what people eat, so I’m more aware than most of the amount of ultra-processed foods (UPFs) many adults are eating.

But I have become increasingly alarmed at how much of this rubbish our children are also consuming.

From the takeaways my nieces order on speed dial, to the school children you see emerging from corner shops laden with chocolate, crisps, sweets and fizzy drinks, it sadly doesn’t surprise me that Brits now rank among some of the biggest consumers of UPFs in the world – only just behind the junk food fuelled Americans. (UPFs form an estimated 54 per cent of our diet compared to 56 per cent in the US.)

Think your family is immune? Well, that’s unlikely because this isn’t just about the food children are eating when we’re not with them, it’s also about what we feed them at home.

Your kitchen may be a Pot Noodle and Pringle-free zone, but what about that bowl of cereal for breakfast? Ultra-processed. Or the ham sandwich you put in your child’s packed lunch? Made with UPFs. (I recently found ham with 20 ingredients.)

Even those eating plant-based alternatives to processed meat are in for a shock as, sadly, those veggie and vegan offerings are more often than not ultra-processed too, as is the ready-made lasagne you’re sticking in the oven for a quick mid-week dinner and the Marmite you put on your toast. And don’t think ketchup is in the clear.

Our homes are overrun with these foods and it has happened so insidiously, it’s going to be a challenge to turn the tide. Convenience may be the biggest driver behind this invasion but it’s by no means the only one.

The reality is that many of these foods actually taste good with their taste-bud tingling combination of sugar, fat, salt and perfect ‘mouth feel’ (the result of millions of pounds of strategic lab research by food manufacturers) so we keep coming back for more.

And with so many health claims shouting at us from the packaging (Low fat! All natural! Sugar free!) we’ve been tricked into believing many are even good for us – and for our children too.

The statistics make difficult reading: while studies show that most UK adults have a diet made up of 50 per cent UPFs, for some children, ultra-processed foods form an eye-watering 80 per cent. It’s shocking and I couldn’t sit back and watch this disaster unfolding any longer. As a nutritionist and food educator, I realised I had to do what I could to buck this terrifying trend.

So I set myself the challenge of creating home-made alternatives to these chemical-laden family favourites which are tasty, nutritious and easy for the most ready-meal reliant parent to create.

These recipes form the basis of my new book Unprocess Your Family Life, which is being exclusively serialised in the Mail today, tomorrow and on Monday. 

We’re talking nutritional breakfasts to avoid school-run snacking – like my egg muffins, tasty packed lunches (such as a flask of miso noodle soup, a healthier alternative to the better known instant variety), quick nutritious treats to satisfy after-school cravings and end-of-day crowd-pleasers such as my turkey and sweet potato nuggets. All tried and tested by younger eaters with a thumbs up from even the fussiest ones.

There’s a big serving of reality too: I know how many balls you’re juggling and that it probably seems easier to stick your head in the sand than make key changes to your family’s diet. So I’ve got lots of shortcuts to help you make the switch, as well as advice on what do to if UPFs really aren’t avoidable. 

There are also tips on how to prepare dishes in advance to make week nights less stressful, along with smart strategies to help unpick the bad habits that so many of us have fallen into.

The bottom line is this: we’ve got to stop our children eating so much rubbish. If we don’t, no one else will and their future health depends on it.

Adopt a diet with long-term health benefits

Ultra-processed foods are bad enough news for adults but for children they’re storing up health problems for the future.

A well-balanced diet is crucial for good mental and physical health but instead we’re fuelling our children with the food stuffs of nightmares.

Stripped of their nutritional goodness, yet high in sugar, salt and saturated fat, a high consumption of these foods has been linked to a long list of conditions including heart disease, type 2 diabetes, dementia and cancer.

In the shorter term, it will ruin their gut health, raising the risk of inflammation and intestinal issues.

A diet high in UPFs is also fuelling the obesity crisis we’re seeing in young people. These foods are high calorie but because they don’t make children feel full, they eat more. In primary school children, particularly those in Year 6 (aged 10–11), the prevalence of obesity is especially concerning, with rates as high as 30.2 per cent in the most deprived areas, compared to 13.1 per cent in the least deprived.

They also wreak havoc with the brain’s reward centres, making them addictive, especially for teenagers who might be more prone to addictive behaviours, further fuelling the likelihood of significant weight gain.

Then there’s the dental damage being done – a shocking 25 per cent of British children under five have dental cavities. Ultra-processed foods contain high amounts of sugars that feed harmful bacteria in the mouth, producing acids that erode tooth enamel.

Frequent consumption of sugary snacks and drinks results in extended acid exposure, increasing the risk of dental cavities and other oral health issues. Worse still, UPFs often lack essential nutrients such as calcium and vitamin C – crucial for maintaining strong teeth and gums.

Childhood is the golden time to develop a good relationship with food and shape future health, from good bones to a healthy brain, but how on earth can a child navigate that landscape if what they class as food is always out of a packet or a plastic container?

By prioritising wholefoods and minimising UPF intake, you can support the physical and mental health of your children, ensuring they grow up healthy, resilient and ready to face the challenges of adulthood.

Start making small tweaks at every meal 

No parent needs to be lectured about the best way to feed their own children, and I know there are often many barriers to eating well, such as lack of time, money and catering for picky eaters. But the good news is that unprocessing family life isn’t as hard as it sounds. It’s about making small, sustainable changes.

The best place to start is to work out which UPFs are lurking in your family’s diet so that you can take steps to replace them.

Take breakfast, for example. This can be a really troublesome UPF-zone. Kids’ cereals are convenient but many are nutritionally deplete.

The problem isn’t necessarily the additives; many only use barley malt extract to enhance flavour and colour. The real issue is that these cereals are often high in sugar and can be low in fibre.

This combination results in a sweet, mushy bowl that is quickly digested and easily overeaten, often bypassing natural hunger signals. The high sugar content can cause more pronounced spikes and drops in blood glucose levels, leading to quicker onset of hunger and cravings for more sugary foods.

Swap sweetened cereals for rolled oats, which are high in fibre and can be used to make porridge, homemade granola or overnight oats. Weetabix is another good option, as it is higher in fibre and can be enhanced with other whole, unprocessed ingredients such as nuts, seeds and fruit to add texture and which require more chewing and digestion.

These choices help maintain more stable blood sugar levels and provide a more satisfying, nutrient-rich start to the day.

Tackling snacks is also a huge step in the right direction. Instead of buying crisps, biscuits and sugary snack bars, keep quick and nutritious options like frittata slices, dips and sliced fruit and vegetables, such as cucumbers, carrots and red peppers, in the fridge.

When you have time, baking something like my chocolate and banana loaf cake (see Monday’s Daily Mail) makes for a tasty alternative to chocolate bars and shop-bought cakes.

Wondering how you’re going to manage any of this with a busy job? Batch cooking is a time-smart way to create homemade convenience foods. Over the next few days, I’ll also give you plenty of new ideas to help overcome the ‘what shall we eat tonight’ ennui that paralyses so many of us each day.

One of the most significant things I’ve learned through all the work I’ve done with families over the years is that there isn’t a one-size fits all approach to this. Some of us have more time than others to shop and cook, we have different budgets, cooking skills – even the size of our kitchens can impact how we eat.

So this is about making it work for you. Experiment, switch in or out ingredients. Think coriander tastes soapy? That’s down to genetics and if that’s you, just leave it out. Don’t have a big freezer for batch-cooking? Focus on freezing the foods your family is really enjoying.

You also stand a better chance of everyone eating the food you cook or trying something new if they are part of the process, Involving everyone promotes healthier eating habits and strengthens family bonds. Invest time now in discovering new healthy favourites together and your work will reap dividends.

Why it’s important to set a good example

We can’t ignore the lure of social media in influencing what our children want to eat. But my advice is to tackle this head-on by coming up with healthy dupes for popular foodie trends, such as my Nando’s style peri-peri chicken (see the recipe below).

I also want to mention the importance of being a positive role model. Telling your kids that cheesy corn snacks are off limits as you tuck into your favourite sweet chilli crisps isn’t going to cut it.

Your children are influenced by your behaviour, so lead by example. Make a conscious effort to choose wholefoods over ultra-processed options as often as you can and talk about them positively to your children.

If you are swapping a processed snack for carrot sticks and hummus, for example, be sure to mention how delicious it is to your suspicious seven-year-old and encourage them to try it.

I appreciate that we live in a world where we all want instant gratification, but cleaning up your family’s diet isn’t going to happen overnight.

Instead, start with simple changes and gradually expand. Swapping ultra-processed chocolate bars for my homemade Bliss Balls, or replacing half the meat in a Bolognese sauce with red lentils are small tweaks but the cumulative impact is huge.

Weekends are a good time to try when you have more headspace, energy and the children are home from school. Slow and steady really will win the race.

You’ll be pleased to hear that supermarket convenience foods aren’t completely off limits either – it’s about choosing ones with fewer additives and better nutritional profiles.

Many supermarkets offer oven-ready meals made with fresh ingredients containing no artificial additives at all, which you can identify by looking at the ingredient list.

Condiments and sauces can be UPF danger zones – look out for ones free from artificial additives, such as from The Sauce Shop.

Try to follow my 80/20 eating rule

Living an unprocessed life is about adopting a mindset that balances the convenience of ultra-processed foods with the health benefits of whole, minimally processed foods.

Hence I live by what I call the 80/20 rule, which means eating healthily 80 per cent of the time while allowing for those occasions when UPFs can’t be avoided.

Even if you do choose something ultra-processed for dinner, then try at least to improve the nutritional content with extra vegetables, salad or fruit for afters – this is about tipping the scales in the right direction.

Everyone has certain convenience-driven meals they rely on, and that’s okay.

If skipping pre-prepared sauces for your chicken curry makes cooking stressful or too costly, opt for the healthiest version available and serve with brown rather than white rice. If your child will only eat white sliced bread sandwiches, change the filling from ham to tuna. Or stick with ham but improve other aspects of your family’s diet. It’s about picking your battles.

Special occasions, such as birthdays or holidays, are also times when you can enjoy UPFs without guilt. Completely avoiding treats isn’t realistic, but saving them for special moments keeps them out of your daily routine and reduces their presence at home.

Life’s too short not to enjoy celebrations with loved ones, so enjoy them in the knowledge you’re being healthy most of the time.

One of the biggest challenges we face with our children’s nutrition is not being able to control what they eat when they’re not with us.

We’ll talk about this in more depth tomorrow, but suffice to say that creating nutritious food at home not only satiates them, keeping the snack monster at bay, but also educates and empowers them to make good decisions when they are on their own.

My plan is an exciting chance for you to get healthier and happier (food is so closely linked to mood) and have some fun with the family too (honestly!). Your children will be less stroppy, have more energy and be healthier – as will you. What are you waiting for?

Adapted from Unprocess Your Family Life by Rob Hobson (Thorsons, £18.99). © Rob Hobson 2025. To order a copy for £16.14 (offer valid until January 25, 2025; UK P&P free on orders over £25) go to www.mailshop.co.uk/books or call 020 3176 2937.

Are you starving your brain of nutrients?

If you are eating a diet made up mostly of UPFs, then you are doing so at the expense of unprocessed nutrient-dense foods. 

Insufficient nutrients in the diet can impact on cognitive development and school performance, and while this may not be directly linked to UPFs, the fact that they are nutrient-poor further pushes them into the equation.

Eating a balanced diet is important for brain health from early years through to older age; traditional diets such as the Mediterranean style of eating has been shown to reduce the risk of dementia in later life. 

Deficiencies in omega-3 fatty acids, iron, zinc and vitamins A, C and D can impair cognitive abilities and hinder brain growth.

Iron is vital for oxygen transport in the brain and a deficiency can affect concentration and memory. Even low-level vitamin and mineral deficiencies can still lead to fatigue and poor concentration, which may impact on academic or work performance. 

Foods rich in antioxidants, particularly plant-based foods like colourful fruits and vegetables, can support good brain health by combating oxidative stress.

Also be aware that high sugar intake and additives such as caffeine in UPFs can contribute to behavioural issues such as mood swings, irritability and difficulty concentrating, affecting children and adults alike. This can negtively impact academic and work performance, as well as affect social interactions.

You CAN unprocess your life on a budget

Eating a healthier diet doesn’t have to break the bank. Gen up on these affordable, nutritious ingredients and try my suggestions for cooking with them. Who knows they may even save you money!

Reduce the amount of meat you’re buying (and eating): use tofu in stir fries or Asian-style soups, and bulk out meals with tinned beans or pulses. Mixing half minced beef with lentils extends the meat in your recipes.

Chicken thighs and drumsticks are not only cheaper but they have so much more flavour than the breasts and fillets, and are perfect for one-pot dishes as they remain tender during cooking.

Keep tins of tuna, salmon and mackerel in your cupboard for quick meals with rice or pasta, as well as for healthy, homemade sandwiches. See my tinned mackerel kedgeree recipe for a delicious, quick meal. It’s super-cheap but packed with heart-healthy oils and brain-boosting omega 3s.

Eggs are satisfying, cheap, quick to prepare and suitable at any time of day. Think scrambled eggs, omelettes or egg fried rice.

Pasta is a staple in a budget-friendly meal plan. The orzo I’ve used in my orzo, tuna and sundried-tomato salad sounds fancy but it’s just as affordable as other types of pasta and works well for bulking up salads for hungry teenagers.

Carrots, potatoes, sweet potatoes, cauliflower and cabbage all have long shelf lives, making them perfect for budget meal-planning. Use some as the base for a pasta dish and transform leftovers into a hearty soup.

Be alert to hidden sugars in food 

Sugar is often added to ultra-processed foods to add flavour and make them irresistibly more-ish. But because of the sugar backlash, manufacturers aren’t always as clear as they could be when labelling it in ingredients. 

Keep vigilant for high levels of various forms of sugar, including sucrose, glucose, fructose and corn syrup. 

You’ll also often see healthier-sounding alternatives like raw sugar, maple syrup, coconut nectar, palm sugar, honey, agave nectar, date sugar and brown rice syrup.

These are all ‘free’ sugars added to food and drinks to sweeten them. Consuming too much of these can lead to excess calorie intake, which contributes to weight gain that can increase your future risk of heart disease, cancer and type 2 diabetes. 

Look for the ‘of which sugars’ figure on food labels to monitor sugar intake. Foods with more than 22.5g of total sugars per 100g are high in sugar, while those with 5g or less are low. (This will be indicated as red for high, amber for medium and green for low on packaging using the Food Standards Agency endorsed traffic light labelling system). 

You can also use the ingredients list to make lower sugar choices – natural sugars, such as those found in milk, fruit and vegetables are not a real concern. But if a ‘free’ sugar is listed in the first few ingredients then this is something to be more aware of.

Teenagers consume the most sugar of all age groups, so encourage them to make some of the below key swaps to cut their intake:

1. Swap sugary drinks for unsweetened versions or water.

2. Swap sweet snacks for fresh fruit or something savoury such as wholegrain crackers with cheese.

3. If you eat sweet foods like cakes and chocolate, try cutting down your portion sizes.

4. Try natural yoghurt with fruit instead of yoghurts with added sugar.

5. Check labels when choosing breakfast cereals and go for those with less sugar. 

6. Swap jams or chocolate spreads for lower-sugar nut butters.

7. Keep fruit juices or smoothies to one small glass (150ml) per day.

EGG-IN-THE-MIDDLE BREAKFST MUFFINS 

Filling and highly nutritious, these egg muffins are great to make in batches for breakfasts on the go, a quick after-school snack or for a light lunch with salad. Quail’s eggs add a fancy touch, but small hen’s eggs will work just as well. 

INGREDIENTS (Makes 6)

■ 150g plain flour ■ 1tsp baking powder ■ ½tsp bicarbonate of soda ■ 6 chives, finely chopped ■ 100g Cheddar cheese (preferably mature), grated ■ Sea salt ■ 125ml semi-skimmed milk ■ 1tbsp melted unsalted butter, plus extra for greasing ■ 100g natural yoghurt ■ 1 egg ■ 6 quail’s eggs (or small hen’s eggs) 

METHOD: Preheat the oven to 180°C/fan 160°C/gas 4 and grease 6 cups of a large muffin tin. In a large bowl, mix the flour, baking powder, bicarbonate of soda, chives and grated cheese. Season lightly with salt. 

In a jug, combine the milk, melted butter, yoghurt and the hen’s egg, whisking until smooth. Combine the wet ingredients with the dry, then spoon half of the batter evenly into the muffin cups. Carefully crack a quail’s egg into the centre of each muffin cup, then cover with the remaining batter, making sure it’s evenly distributed around the egg. Bake in the oven for about 20-25 minutes, or until the tops are golden-brown. 

Allow the muffins to cool in the tin for 5 minutes before transferring to a wire rack. Serve warm.

COCOA POPS 

Not as sweet as the ultra-processed original, these cocoa pops have a richer chocolate flavour and significantly more fibre, thanks to the use of brown puffed rice, which you can find in larger supermarkets. 

INGREDIENTS (Serves 4) 

■ 50g coconut oil ■ 2tbsp unsweetened cocoa powder ■ 1-2tbsp honey ■ 100g brown puffed rice   

METHOD: Pre-heat the oven to 150°C/fan 130°C/gas 2 and line 2 baking trays with greaseproof paper. Melt the coconut oil in a pan. Once warm, add the cocoa powder and honey, stir until smooth, then remove from the heat. 

Tip the puffed rice into a large bowl. Pour the cocoa and oil mixture over the rice and mix thoroughly using a spatula or your hands. Spread the mixture in single layers on the prepared baking trays, then bake in the oven for 3 minutes.

Remove the trays from the oven, stir the mixture on the trays and return to the oven, swapping their positions to ensure they cook evenly. Bake for another 3 minutes. Remove from the oven and allow to cool completely before transferring to an airtight container. Serve with milk or on top of yoghurt.

COOK’S TIP: Combine the cocoa pops with nuts and seeds t omake little snack bags or use them to prepare a wholesome version of rice crispy squares.

TACOS WITH BLACK BEANS, CORN AND TOMATO SALSA 

Black beans provide the protein element of this dish and are delicious. For vegans, omit the cheese, and the sour cream can be replaced with any vegan yoghurt, or you can make cashew nut cream by blitzing nuts and water in a food processor. 

INGREDIENTS (Serves 4) 

■ 1tbsp extra-virgin olive oil ■ 1 small red onion, finely chopped ■ 2 garlic cloves, finely chopped ■ 1tsp ground cumin ■ 1tsp mild or medium chilli powder ■ ½tsp smoked paprika ■ 2 x 400g tins black beans, rinsed and drained ■ Sea salt ■ ½tsp cocoa powder ■ 12 small taco shells ■ 1 x 325g tin sweetcorn, drained ■ 100g cherry tomatoes, quartered ■ Iceberg lettuce, shredded ■ 150g grated Cheddar cheese ■ Sour cream ■ Juice of ½ a lime 

METHOD: Heat the olive oil in a medium saucepan over a medium heat. Add the chopped onion and cook for about 5 minutes until softened. Add the garlic, ground cumin, chilli powder and smoked paprika and cook for a further minute until fragrant.

Stir in the black beans and season with salt, then add the cocoa powder and 100ml water. Cook for 10 minutes, stirring regularly and squashing slightly with the back of a spatula. Add more water if the beans get too thick. 

Preheat the oven to 180°C/fan 160°C/gas 4. Warm the taco shells standing on their open side for 2 minutes until crispy. Meanwhile, dry-fry the drained sweetcorn in a pan until it starts to char. 

Place spoonfuls of the spiced black beans into each taco shell. Top with the sweetcorn, tomatoes, lettuce and grated cheese. Drizzle with sour cream and squeeze lime juice over the top to serve. 

TINNED MACKEREL KEDGEREE

Mackerel might seem like a tough sell but it truly shines in this dish where the curry powder masks any strong fishy taste. More affordable than fresh, tinned mackerel (like all tinned fish) is not ultra-processed and has a high omega-3 content. 

INGREDIENTS (serves 4)

■ 1tbsp extra-virgin olive oil ■ 1 onion, finely chopped ■ 2 garlic cloves, finely chopped ■ 2cm piece of ginger, peeled and grated ■ 1tbsp medium or mild curry powder ■ ½tsp ground turmeric ■ 200g basmati rice, rinsed ■ 600ml fresh vegetable or chicken stock ■ 2 large eggs ■ Sea salt ■ 100g frozen peas, defrosted ■ 10 cherry tomatoes, quartered ■ 2 x 110g tins smoked mackerel fillets, drained ■ 2 spring onions, thinly sliced ■ A handful of coriander, finely chopped (optional) ■ Juice of ¼ of a lemon

METHOD: Heat the oil in a large saucepan over a medium heat. Add the onion and sauté for about 5 minutes until softened. Stir in the garlic, ginger, curry powder and turmeric, cooking for about 1 minute until fragrant. 

Add the rice, stirring to coat it with the spices. Pour in the stock and bring to a simmer, then reduce the heat. Coverthe pan and cook for 15 minutes until the rice is tender and the stock absorbed. 

While the rice is cooking, boil the eggs for 5 minutes. Drain and cool under cold running water, then peel and halve them. 

Once the rice is done, remove the lid and season with salt to taste (don’t worry if it is still a bit wet). Stir in the peas and cherry tomatoes, re-cover the pan and let it sit for 5 minutes. Flake the mackerel over the rice and scatter with the spring onions and coriander (if using). Toss gently and top with the eggs. Finish with a squeeze of lemon juice.

ORZO, ROASTED RED PEPPER, SUN-DRIED TOMATO AND TUNA SALAD   

This delicious twist on tuna pasta salad sounds fancy but it’s quick to make, budget-friendly and protein-packed, using healthy processed foods such as ready-prepared red peppers and sun-dried tomatoes to add flavour. 

INGREDIENTS (serves 2) 

■ ½ a red onion, finely chopped ■ Juice of 1 lemon ■ 100g orzo ■ A handful of spinach leaves , shredded ■ 2 roasted red peppers from a jar, diced ■ 2 sun-dried tomatoes , chopped ■ 1 x 145g tin tuna in brine, drained ■ 1tbsp extra-virgin olive oil ■ A small handful of dill , fronds picked ■ Sea salt 

METHOD: Place the onion in a small bowl with the lemon juice and set aside. Bring a saucepan of water to the boil , add the orzo and cook for 8-10 minutes. Drain and rinse under cold water, then drain well. In a large bowl, combine the cooked orzo with the remaining ingredients and toss with a spatula. Add the marinated onions along with the lemon juice, season with a little salt and toss again.

HALLOUMI, PEA AND CHICKPEA FALAFEL WITH TAHINI DRESSING

Made with peas for a sweeter twist on the classic chickpea recipe, these falafels are a good source of protein, which is especially important for children and teens as they go through growth spurts . 

INGREDIENTS (serves 4; makes 8 patties) ■ 3tbsp extra-virgin olive oi l ■ 1 small leek, trimmed and chopped ■ 2 garlic cloves ,finely chopped ■ 200g frozen peas , defrosted ■ 1 x 400g tin chickpeas, rinsed and drained ■ 3tbsp wholemeal flour, plus extra for dusting ■ 2tsp ground cumin ■ 2tbsp smooth nut butter (peanut or almond ) ■ Grated zest of 1 lemon ■ Sea salt ■ 125g halloumi, grated ■ Salad and pitta breads, to serve 

FOR THE DRESSING ■ 100g Greek-style yoghurt ■ 2tbsp runny tahini ■ Juice of ½ a lime 

METHOD: Heat 1tbsp of the oil in a non-stick frying pan over a medium heat . Add the leek and sauté for 3- 5 minutes until softened . Add the garlic and cook for a further minute. If your peas are still frozen, then you can throw them into the hot pan now and stir for a couple of minutes to defrost. 

Allow the leeks and garlic to cool slightly, then transfer them to a food processor. Add the peas, if you haven’ t done so already, the chickpeas, flour, cumin, nut butter, lemon zest and a pinch of salt . Blend into a paste, adding a little water if it’s too crumbly. Scrape down the sides and blend again. 

Transfer the mixture to a bowl and stir in the halloumi. Line a baking sheet with non-stick parchment paper and dust with flour. 

Using wet hands to prevent sticking, scoop out about 3tbsp of the mixture, shape it into a ball, then flatten into a patty and place on the lined baking sheet. Repeat to make 8 patties. Dust the tops with flour and chill in the fridge for 15 minutes. 

For the dressing, combine the yoghurt, tahini and lime juice in a bowl. Season with a pinch of salt and chill until needed . 

Heat the remaining 2tbsp olive oil in a large, non-stick frying pan over a medium-high heat. Cook the falafel in batches for 3- 4 minutes on each side until crisp and golden. Serve with salad, pitta and the tahini dressing.

COOK’S TIP: Make up a big batch in one go and keep them in the fridge as these falafels also make a great snack. 

QUICK AND EASY MISO NOODLE SOUP 

Instant noodles are full of additives, but the good news is they’re super easy to cook at home. This recipe is great for teenagers to make and share with friends. White miso paste, also known as shiro miso, is a great source of beneficial bacteria, supporting a healthy gut and healthy mind. 

INGREDIENTS (serves 2) ■ 50g white miso paste ■ 90g ramen noodles ■ 100g shiitake mushrooms, sliced ■ A small handful of baby spinach ■ 150g firm tofu, cut into 1cm cubes ■ 2 spring onions, thinly sliced ■ 1tsp sesame oil ■ Tamari to taste (optional) ■ Lime wedges, to serve 

METHOD: Bring 1 ltr of water to the boil in a large saucepan, then add the miso and stir to combine. Reduce the heat to a simmer and add the ramen noodles and mushrooms. Cook for 5-6 minutes until the noodles are tender. Add the spinach and wait for it to wilt. Ladle the noodle soup into 2 bowls. Top with the tofu cubes and spring onions and drizzle with the sesame oil. Season with tamari if liked, and serve with a wedge of lime. 

COOK’S TIP: If you can’t find ramen noodles to add to your soup, you can use udon noodles or fine egg noodles as a substitute. 

PERI PERI SPICE BLEND

INGREDIENTS (makes approx. 75g) ■ 2tbsp smoked paprika ■ 1tsp fine sea salt ■ 1tsp ground black pepper ■ 1tbsp caster sugar ■ 1tbsp dried oregano ■ 1tbsp dried parsley ■ 1tsp garlic powder ■ 2tsp onion powder ■ 1-2tsp cayenne pepper ■ 1tbsp ground coriander 

METHOD: Mix all the ingredients in an airtight jar and shake to combine. The spice mix will keep for up to a year.

COOK’S TIP: The spice blend can be used as a dry rub for meat, fish and tofu, to season veg, in dressings and to add flavour to stews.

NANDO’S-STYLE PERI PERI CHICKEN BURRITO CONES

Many teenagers love the flavours of Nando’s, but the dishes often contain additives like emulsifiers and high levels of salt from the bread and sauces used. You can re-create the same sweet, tangy and slightly smoky taste using your own peri peri spice blend (see recipe above). 

INGREDIENTS  (makes 6) ■ 2tbsp extra-virgin olive oil, plus extra for greasing ■ 2 skinless chicken breasts ■ 1 onion, finely diced ■ 3 garlic cloves, finely chopped ■ 1 small red pepper, finely diced ■ 1tbsp peri peri spice blend (see recipe above) ■ 1 x 400g tin black beans, rinsed and drained ■ 120mlfresh chicken stock or water ■ Juice of1lime ■ Sea salt ■ 6 tortilla wraps (see Monday’s Daily Mail for how to make your own) ■ 1large avocado, stoned and mashed ■ 12tbsp leftover cooked rice ■ 60g grated cheese 

METHOD: In a large frying pan, heat half the oil over a medium heat. Add the chicken and cook for about 6-7 minutes on each side, or until fully cooked. Remove the chicken from the pan and let it cool slightly, then shred using two forks. 

Wipe the pan clean with kitchen paper, then add the remaining oil. Sauté the onion, garlic and red pepper over a medium heat until softened, about 5-8 minutes. Add the peri peri spice mix and cook for another minute. 

Add the black beans and chicken stock or water to the pan and stir to combine, then simmer for 5 minutes. Add the shredded chicken back to the pan, stir again and let it simmer for another 5 minutes. Squeeze in the lime juice and add a little salt ,then take off the heat and set aside. 

Preheat the grill to medium and lightly grease a non-stick baking sheet with olive oil.

Make a tortilla cone by cutting a line from the centre to the outside edge. Hold the corner edge of where you cut and pull it upwards to start your cone. Take the other cut edge and pull it around the other way to form a cone shape. Dab the tortilla with a little water to help it stick. 

Fill the cone by spreading the inside with avocado, then add 2tbsp of rice and the chicken mixture. Push the mixture into the cone, then press the cheese on top. 

Lay flat on the baking sheet with the folded side of the tortilla facing down to hold the shape. Repeat with the other cones. Grill for 5 minutes until the cheese has melted, and the tortillas are toasted and crisp.

BLACKBEAN, SHIITAKE AND MISO BURGER

Shop-bought plant-based food often gets criticised for being ultra-processed. There are some healthier choices out there with good amounts of fibre and nutrients if you shop around, but making your own is always better. These bean burgers can be made in large batches and frozen for later. 

INGREDIENTS (makes 4) ■ 2tbsp extra-virgin olive oil ■ 1 onion, finely chopped ■ 2 garlic cloves,finely chopped ■ ½tsp smoked paprika ■ 160g shiitake mushrooms, finely diced ■ 1 x 400g tin black beans, rinsed and drained ■ 2tsp tamari (or soy sauce) ■ 2tsp white miso paste ■ 2tbsp plain flour ■ 4 soft white milk rolls, toasted (see recipe in Monday’s Daily Mail) ■ Sauces, tomatoes and lettuce, to serve (optional) 

METHOD: Heat 1tbsp of the oil in a large, non-stick frying pan over a medium heat. Add the onion and garlic and sauté for 5-8 minutes until softened. Stir in the paprika and cook for another minute. Add the mushrooms and mix well. 

Cook for about 10 minutes, stirring occasionally, until the mushrooms are soft and reduced in size. Add the black beans to the pan and stir to combine. Let them cook for 5 minutes. Mix in the tamari, miso paste and flour and cook for a further 10 minutes, stirring occasionally. Once done, transfer the mixture to a bowl and use a fork to mash the ingredients together, then set aside to cool. 

Shape the mixture into 4 patties using wet hands and place on a lined baking sheet. Lightly dust each shaped patty with flour. 

Heat the remaining 1tbsp oil in a large, non-stick frying pan over a medium heat; once hot, add the patties and cook for 5 minutes on each side until charred. 

Serve the patties in toasted buns, spread with sauces like homemade mayonnaise and sriracha or gochujang. Don’t forget to add sliced tomatoes and lettuce, if liked.  

COOK’S TIP: Chestnut mushrooms are a great swap if you can’t find shiitake mushrooms. For non-vegans, serve with a fried egg on top. 

TURKEY AND SWEET POTATO NUGGETS

I’ve opted for shop-bought panko breadcrumbs in this recipe because they provide the perfect crunch that homemade breadcrumbs can’t quite achieve. Sometimes there is a compromise with UPFs and this is one of those times. The end dish is still healthier than ready-made nuggets and that’s what counts. 

INGREDIENTS (makes 24) ■ 1 small sweet potato (about 200g) ■ 100g dried couscous (white or wholemeal) ■ 125ml boiling water ■ 1tbsp extra-virgin olive oil, plus extra for frying ■ 1 small onion, finely chopped ■ 500g dark turkey mince ■ 1 small apple, peeled and grated ■ 1 egg, beaten ■ 2tsp dried oregano ■ Sea salt ■ 50g panko breadcrumbs ■ 1tbsp Parmesan cheese ■ Mash or potato wedges and peas, to serve

METHOD: Preheat the oven to 200°C/ fan 180°C/gas 6. Pierce the sweet potato, place on a baking tray and bake for 35 minutes until soft (or microwave on 800W for 8-10 minutes). Once cooked, allow it to cool, then scoop out the flesh and measure out100g for the nuggets. 

Place the couscous in a small bowl and pour the boiling water over. Leave to sitfor 10 minutes, then fluff up with a fork. 

Heat 1tbsp oil in a small non-stick frying pan over a medium heat. Add the onion and sauté gently for 5 minutes until softened. 

Place the turkey, 100g sweet potato, couscous, softened onion, apple, egg, oregano and a pinch of salt in a food processor and blitz until finely chopped. Scoop out 1 heaped tbsp of the mix and shape into a ball, then press down to form a patty. Repeat with the rest of the mix. In a dish, combine the breadcrumbs and Parmesan, then roll each nugget in this mixture. 

Heat a little oil in a large non-stick frying pan over a medium heat. Add half the nuggets to the pan and cook for 10-12 minutes until cooked through, turning once. Wipe the pan clean with kitchen paper, add a little more oil and cook the second batch. Serve with mash or potato wedges and peas. 

COCONUT AND PINEAPPLE ICE LOLLIES

Making your own frozen treats means you can control the sugar content and avoid additives such as artificial colours, sweeteners and stabilisers. These lollies are packed with vitamin C, great after a plant-based meal to help absorb iron. They also contain beta-carotene, which is essential for healthy skin.

INGREDIENTS  (makes 8) ■ 200ml coconut milk (without emulsifiers or stabilisers) ■ 3tbsp honey ■ 450g fresh or tinned pineapple chunks 

METHOD: In a blender, combine the coconut milk with the honey and pineapple, reserving a handful of pineapple chunks. Blend until smooth – you may need to add a little water (or some of the pineapple juice if using tinned) if the mixture is too thick to pou rinto your ice lolly moulds. 

Chop the reserved pineapple. Fill the moulds three-quarters full with the purée, then add a few pieces of the chopped pineapple before inserting the lolly sticks. Freeze for 5-6 hours until solid. Serve and enjoy!

SALTED CARAMEL AND COCONUT BLISS BALLS

The taste of these reminds me of old-fashioned Caramac bars without any of the additives. Their base ingredients – dates and nuts – are rich in essential minerals like iron, which is often deficient in the diets of teenage girls, and magnesium, which is crucial for producing neurotransmitters like serotonin that help regulate mood.

INGREDIENTS (makes 12) ■ 150g soft pitted dates ■ 150g cashew nuts ■ 2tbsp desiccated coconut, plus extra for rolling ■ ½tsp fine sea salt ■ ½tsp vanilla extract 

METHOD: Soak the dates and cashew nuts in a bowl of hot water for 20 minutes, then drain. Place in a food processor with all the remaining ingredients and pulse until it forms a dough. Transfer the dough to a bowl and chill for 1 hour. 

Use your hands to form 12 bite-sized balls, using 1 level tbsp of the mixture for each one. Roll the balls in a bowl of desiccated coconut to coat them. 

Place in an airtight container and store in the fridge.