Cutting back on ultra-­processed foods (UPFs) is not as daunting as it sounds if you follow my tried-and-tested methods. 

Instead of drastically overhauling your diet in one go, my aim is to encourage you over the next four weeks (and beyond) to make sustainable swaps and simple changes that will improve your health, not only for now, but for the future too.

The deliciously wholesome recipes here will give you plenty of ideas to avoid shop-bought lunches and tempting but UPF-laden ready meals. 

But don’t feel you have to make everything from scratch. You can still eat very healthily without cutting out all UPFs by remembering my 80/20 rule. 

This means eating nutrient-dense wholefoods around 80 per cent of the time and less nutrient-dense foods, including UPFs high in salt, sugar and fat, around 20 per cent of the time.

What you eat matters, but food is not just fuel. It is there to be enjoyed, too. Which is why my approach is all about helping you to make better choices whenever you can. 

Starting with snacks and drinks, spend a week trying the tweaks below before moving on to exploring better breakfast choices, healthier lunch options and more nutritious dinner ideas.

The key to success is to build on new habits as you go. Do this and by week four you will be eating better at every meal as well as reaching for more wholesome snacks in between.

WEEK 1: HEALTHIER SNACKS AND DRINKS

A snack between meals isn’t a bad thing. But UPFs can feature heavily in people’s snack cupboards. Instead of reaching for crisps, biscuits and chocolate bars this week, focus on foods high in protein and fibre.

1 Work out how many UPF snacks you have a day or in a week, and swap one or two of them for a homemade (non-UPF) snack. Build on this until UPF snacks become a rarity rather than a daily fix.

2 Think ‘protein and produce’ when making your snacks, as adding a source of both protein and fibre will increase satiety and nutrient intake. For example, try hummus with carrots (see my hummus recipe, overleaf), or yoghurt with berries.

3 Swap crisps for plain or lightly salted popcorn. Pop your own corn at home if you can for a tasty source of wholegrain and fibre.

4 Keep fizzy drinks in a cupboard rather than chilled in the fridge so that they are less appealing to drink on the spur of the moment when you are feeling thirsty.

5 Skip the coffee sachets and syrups. For those who love their coffee, and lattes or cappuccinos in particular, try making them with ground coffee and real milk, as opposed to powdered sachets, which are ultra-processed.

WEEK 2: TIME TO TACKLE BREAKFAST

From sugary cereals to processed pastries, highly processed yoghurt to poor quality bread, breakfast is a meal that can easily centre around UPFs. So here’s how to make it a UPF-free zone from now on.

1 Swap to wholegrain: choosing a wholemeal bread or cereal over white refined carbs is a simple way to instantly boost your fibre and satiety levels while also improving gut health. Fill your cupboards with non-UPF carbohydrates such as oats, 100 per cent wheat biscuits, and sourdough or wholemeal bread (with whole food ingredients).

2 Batch prep your brekkie: overnight oats, muffins and homemade breakfast bars last a few days in the fridge, so make extra for days when you don’t have much time.

3 Add one handful of fruit or veg to your breakfast every day: try fruit with porridge and add tomatoes to eggs. When it comes to serving sizes, use a small, cupped hand for dried fruit, an open hand for fresh fruit and around 3 tablespoons for frozen.

4 Sprinkle on extra goodness: seeds or nuts on your breakfast boosts fibre intake, healthy fats and plant-based diversity. My go-tos are chia and flaxseeds for their omega-3 content, as well as pumpkin and sunflower seeds. The healthy fats benefit our hearts and cholesterol levels. Walnuts and almonds also work well on both cereal and toast.

WEEK 3: MAKE MORE TIME FOR LUNCH

Lunch on the go is often the norm, making it a magnet for ultra- processed foods. But eating UPFs in the middle of the day can lead to plummeting energy levels and the dreaded afternoon slump. 

The following steps will help to reduce your overall intake of lunchtime UPFs and increase your nutrient intake.

1 Make a homemade lunch (or two!) using the recipes on the following pages – and eat with at least one additional serving of vegetables. The more colours the better.

2 Carve out ten minutes in the morning to make your own sandwich. It could have a huge impact on your health. Choose a non-UPF bread and a lean protein source such as falafel or last night’s leftover roast chicken. Additions like avocado (for healthy fats) and rocket or salad leaves will add more nutrients and this will contribute to fullness levels.

3 If you go for a meal deal, choose a sandwich made with wholegrain bread and filled with salad and a plant protein or lean meat. Opt for fruit as the side and water to drink.

4 Make an extra portion of your evening meal to have as leftovers for lunch the next day. If it can be eaten cold then great, but if not and you are out and about, invest in a food flask that will keep heated food hot for several hours.

WEEK 4: OVERHAUL YOUR EVENING MEAL

If you’re short on time, it’s tempting to reach for ready meals or frozen convenience foods in the evening. But you can avoid the temptation by batch cooking wholesome meals when you do have time to cook and putting them in the freezer. 

Planning meals for the week ahead, using the recipes in this pullout, will keep you on track, as will the following tips.

1 Pick your favourite takeaway dish and make a healthier version of it, for example, homemade pizza loaded with vegetables.

2 Get your portions right: vegetables should cover around one-third to half of your plate. Fill one-quarter to one-third with protein (such as cod fillet, chicken or scrambled tofu), and the remaining one-quarter to one-third with complex carbohydrates (brown rice, quinoa, wholewheat pasta, sweet potatoes, squash). This balance helps to boost fullness as well as the fibre content of the meal, and this helps to manage blood glucose levels too.

3 Choose a healthier cooking method, one that doesn’t use large amounts of oil or fat and helps to retain nutrients, such as baking, steaming, poaching, microwaving, air frying, slow cooking and grilling.

4 Scour the ingredients: if you do choose to buy a ready meal, ignore any claims on the front and flip it over. Look at the ingredients list and choose meals that are based on whole foods such as fish, beans, potatoes and vegetables. Add your own salad or vegetables so you get even more nutrients (cook frozen vegetables for speed).

BREAKFAST 

VEGAN OATY BLUEBERRY MUFFINS 

Blueberry muffins are a hugely popular breakfast and snack option – but shop-bought versions can be very high in sugar and rely on UPFs for their taste and texture. My healthier version has added oats for fibre, and vanilla for sweetness.

Vegan 

Makes 12 Prep time 10 minutes Bake time 20-25 minutes

■ 175g fresh blueberries

■ 200g plain flour

■ 50g rolled oats

■ ½tsp bicarbonate of soda

■ 2tsp baking powder

■ 2tsp vanilla extract

■ 1 medium-sized very ripe banana (peeled weight around 125g), mashed

■ 125g dairy-free yoghurt alternative of your choice

■ 100ml vegetable oil

■ 75g maple syrup

Preheat the oven to 200°C/fan 180°C/gas 6. Line a 12-hole muffin tin with paper cases and set aside.

Tip the blueberries into a small bowl and sprinkle with 1tbsp of the flour. Toss gently until coated all over and set aside.

In a large mixing bowl, mix together the remaining flour, oats, bicarbonate of soda, baking powder and vanilla extract. Add the mashed banana and mix again.

In a jug, whisk together the yoghurt, vegetable oil and maple syrup until well combined.

Pour the wet ingredients into the dry ingredients and mix until completely combined – you should have a fairly thick batter.

Gently fold in the floured blueberries until evenly distributed throughout the batter, making sure you don’t have any lumps of flour remaining. Divide the mixture equally between the prepared muffin cases.

Bake in the oven for 20-25 minutes – or until well-risen, golden and the surface springs back when lightly touched.

Leave to cool in the tins for 5 minutes before transferring to a wire rack and allowing to cool for at least 20 minutes.

LUNCH

TUNA NIÇOISE SALAD

I always have a couple of tins of sustainably sourced tuna (canned in spring water, ideally) in my cupboard, as it is ideal for whipping up a nutritious meal in minutes.

Serves 2 Prep time 10 minutes Cook time 15 minutes

For the salad

■ Approximately 8-10 new potatoes

■ 75g green beans, trimmed

■ 3-4 eggs (depending on appetite)

■ 2 little gem lettuces, trimmed and chopped

■ 100g (approximately 7) cherry tomatoes or baby plum tomatoes, halved

■ 50g fresh pitted black olives

■ 160g tin of tuna in olive oil or water, drained and broken into large chunks

For the dressing

■ 4tbsp extra-virgin olive oil

■ 1½tbsp lemon juice

■ 1 garlic clove, grated

■ 1tsp Dijon mustard

■ Salt and freshly ground black pepper, to taste

Tip the uncooked new potatoes into a pan of cold, salted water, ensuring they’re well covered. Bring to the boil, then reduce the heat to a simmer for 10-15 minutes until tender. Drain and leave to cool. Slice larger potatoes in half, if desired.

Meanwhile, blanch the green beans in boiling water until cooked to your liking. Drain, then cool quickly by rinsing under cold water. Drain again and pat dry with paper towel.

Next, cook the eggs in a pan of simmering water. (For large eggs at room temperature: 6 minutes for soft boiled, 7 minutes for almost set, 8 minutes for softly set, 10 minutes for hard boiled. Adjust times as needed for medium eggs.) Drain the eggs, cool in cold water and, when cool enough to handle, peel.

Place all the dressing ingredients into a small jar, seal with a lid and shake well. Taste and adjust the seasoning as necessary.

Divide the lettuce between 2 plates. Scatter the tomatoes, olives, green beans and potatoes on top, then add the tuna. Slice the eggs into quarters and arrange on top. Drizzle some of the dressing over the salad to taste (keep the rest for another day).

CARROT AND LENTIL SOUP

This soup is high in plant-based protein, fibre and iron. Better still, it can be made in bulk and freezes for up to three months.

Vegan

Serves 4-6 Prep time 10 minutes Cook time 40 minutes

■ 1-2tbsp olive oil

■ 4 medium carrots, peeled and chopped (around 250g)

■ 1 sweet potato, peeled and chopped (around 200g)

■ 3 medium parsnips, peeled and chopped (around 500g)

■ 1 red onion, roughly chopped

■ 2 garlic cloves, grated

■ About 1½tsp smoked paprika, to taste

■ 1.5ltr vegetable stock (low salt)

■ 400g tin of cooked red lentils, drained, or 100g dried

■ Salt and freshly ground black pepper, to taste

To serve

■ Toasted sourdough or warm flatbread

■ A sprinkling of toasted nuts or seeds (optional)

Heat the oil in a large pan set over a medium heat. Add the carrots, sweet potato, parsnips and onion and cook for 8-10 minutes, or until the onion starts to soften.

Add the garlic and smoked paprika and cook for 1 minute, stirring to coat the vegetables all over in the garlic and paprika. Pour in the vegetable stock and add the dried lentils, if using, then bring to the boil. Reduce the heat and simmer for 10 minutes.

If using tinned lentils add them now. Simmer for 20 minutes, until the soup has thickened and all the vegetables have softened.

Season to taste and blitz using a handheld stick blender to your desired consistency. Spoon into bowls, sprinkle with nuts or seeds for extra nutrients and serve warm with your choice of bread.

HEALTHY HUMMUS – FOUR WAYS

Chickpeas are an affordable source of plant-based protein, fibre, iron and folate, making this homemade hummus a high-protein, high-fibre snack. You could add a sprinkling of seeds or roasted chickpeas for extra texture, healthy fats and nutrients.

Vegan 

Serves 4 Prep time 10 minutes

For the classic hummus base recipe

■ 400g tin of chickpeas, drained and thoroughly rinsed

■ 60g tahini (sesame seed paste)

■ 1-2tbsp lemon juice, to taste

■ 2 garlic cloves, minced

■ 2tbsp olive oil

■ Salt, to taste

■ 2-4tbsp cold water (as needed for desired consistency)

For the optional additional flavours

1. Roasted red pepper hummus

■ Approximately 65g roasted red peppers (drained if from a jar, or roast fresh red peppers yourself at home)

■ 1 garlic clove, minced

■ A pinch of smoked paprika

2. Avocado, coriander and lime hummus

■ 1 ripe avocado, peeled and stoned

■ 1-2tbsp fresh coriander leaves

■ Lime juice, to taste

3. Sun-dried tomato and basil hummus

■ 120g sun-dried tomatoes in oil (drained; use 2tbsp of the drained oil instead of the olive oil in the main recipe)

■ 15g fresh basil leaves

■ 1tbsp tahini

4. Beetroot and mint hummus

■ 1 medium cooked beetroot, peeled and chopped

■ 2tbsp fresh mint leaves

■ 1tbsp lemon juice

To serve (optional)

■ Smoked paprika, to taste

■ Olive oil, to drizzle

■ Crudités, homemade tortilla chips or sliced pitta, for dipping

Put the chickpeas, tahini, lemon juice, garlic, olive oil and a pinch of salt in a food processor. Blend until almost smooth.

Add the ingredients for your chosen flavour or continue for a classic hummus.

Gradually add the water, 1tbsp at a time, blending until you reach your desired consistency. Taste and adjust the lemon and salt if needed.

Spoon into a bowl, dust with paprika and drizzle with a swirl of olive oil, if using. Serve with crudités, tortilla chips or pitta.

PESTO PASTA BUDDHA BOWL 

This is a nutrient-packed, nourishing meal that tastes really good and sets you well on your way to eating your five a day. Double up on ingredients so that your lunch is sorted for the next few days.

Vegetarian/Vegan adaptable 

Serves 2 Prep time 10 minutes Cook time 25 minutes

For the homemade pesto 

(Quantities can be doubled to make extra)

■ 15g almonds, cashew nuts or pine nuts

■ 30g fresh basil

■ 30g Parmesan cheese, vegetarian hard cheese or vegan alternative, grated

■ 2 garlic cloves

■ 60ml extra-virgin olive oil

■ Zest of 1 lemon (optional)

■ Salt and freshly ground black pepper, to taste

For the Buddha bowl

■ 150g uncooked wholegrain penne pasta

■ 400g tin of chickpeas, drained and rinsed

■ 1tbsp olive oil

■ 1tsp paprika, or to taste

■ ½ a cucumber, chopped into small pieces

■ 2 carrots, grated

■ 1 roasted red pepper, thinly sliced

■ 2 handfuls of fully prepared, washed and ready-to-eat mixed salad leaves or spinach

■ 150g (approximately 10) cherry tomatoes or baby plum tomatoes, halved

■ About 150g cooked chicken, sliced or shredded (optional)

■ 2-4tbsp hummus

Preheat the oven to 200°C/fan 180°C/gas 6. For the homemade pesto, place the nuts, basil, Parmesan cheese (or alternative) and garlic cloves into a mini blender and pulse until finely chopped. Gradually add the oil, blitzing until you have achieved your desired consistency. Add the lemon zest, if using, then taste and adjust the seasoning as necessary.

Cook the pasta according to the packet instructions. Drain and run under cold water to stop the cooking process. Set aside.

Tip the drained and rinsed chickpeas into a large bowl. Drizzle with the oil, dust with the paprika and season with salt, to taste. Mix until the chickpeas are well coated. Tip onto a baking sheet and spread in an even layer. Roast in the oven for 20-25 minutes, until crunchy, turning halfway through.

Tip the pasta into a bowl and stir through 3-4 tablespoons of the homemade pesto. Season to taste.

Spoon a portion of the pesto pasta into the middle of your serving bowl. Arrange the cucumber, carrots, pepper, mixed salad leaves or spinach, cherry tomatoes, roasted chickpeas and shredded chicken (if using) around the pesto pasta. Top with a generous dollop of hummus.

DINNER

HERBY COD WITH CRISPY POTATO TRAYBAKE

Ideal for a nutritious mid-week dinner, this Mediterranean-style traybake has minimal prep and minimal washing up! Swap the cod for hake, or use salmon for one of your weekly portions of oily fish.

Serves 4 Prep time 10 minutes Cook time 45 minutes

■ 750g baby new potatoes

■ 3tbsp olive oil

■ 1 unwaxed lemon, zest and juice

■ 10g thyme, fresh leaves picked and finely chopped, or 2tsp dried mixed herbs

■ Salt and freshly ground black pepper, to taste

■ 2 red onions, peeled and quartered (cut into eighths for large onions)

■ 2 red, yellow or orange peppers, deseeded, sliced into wedges

■ 4 cod fillets or loins (weighing about 170g each)

■ 6 garlic cloves, peeled

■ 400g cherry tomatoes or baby plum tomatoes

To serve

■ Fresh pesto to drizzle (optional, see recipe with buddha pasta bowl, page 41)

■ Freshly chopped parsley or fresh basil leaves

Preheat the oven to 200°C/fan 180°C/gas 6. In a large bowl, toss the baby new potatoes with 2tbsp of the olive oil, the lemon zest, thyme (or mixed herbs), salt and pepper. Tip onto a baking sheet and spread in a single layer. Roast for 15 minutes.

Meanwhile, in the same bowl used for the potatoes, combine the onions and peppers with the remaining 1tbsp oil. Season with salt and freshly ground black pepper and mix well.

Remove the baking sheet from the oven, add the vegetables and mix well. Return the tray to the oven for another 15 minutes.

In the meantime, check the cod for any bones before squeezing the juice from the lemon over the fish.

Remove the tray from the oven, scatter the garlic and tomatoes over and mix well so that everything is evenly distributed. At this point, turn the potatoes, peppers and onions to ensure even cooking.

Nestle the cod fillets (or loins) among the vegetables, ensuring the fillets are spaced well apart, then return the baking tray to the oven for another 12-15 minutes, or until the cod is cooked and flakes easily with a fork (the exact time needed will depend on the size of your cod, take care to ensure it doesn’t overcook) and the veg is tender and lightly caramelised.

Spoon onto serving plates, drizzle with fresh pesto, if using, and garnish with freshly chopped parsley or fresh basil leaves.

MIXED BEAN CHILLI

This mixed bean chilli is nutritious and delicious. The high fibre content promotes healthy digestion while the avocados are a source of monounsaturated fats and vitamin E.

Vegan 

Serves 4 Prep time 10 minutes Cook time 20-25 minutes

For the chilli

■ 1-2tbsp olive oil

■ 1 onion, finely chopped

■ 1 red, yellow or orange pepper, halved, de-seeded and chopped

■ 3 garlic cloves, crushed

■ 2tsp smoked paprika

■ 1tsp mild chilli powder, or to taste

■ 2tsp ground cumin

■ 1tsp dried oregano

■ 1tbsp tomato purée

■ 1tsp unsweetened cocoa powder

■ 400g tin of chopped tomatoes

■ 400g tin of mixed beans, drained

and rinsed

■ 400g tin of black beans, drained and rinsed

■ Salt, to taste

For the smashed avocado

■ 2 medium-sized ripe avocados, peeled, stones removed, and sliced

■ 2 garlic cloves, crushed

■ 1tbsp chopped coriander (optional)

■ Lime juice, to taste

■ A pinch of chilli flakes (optional)

■ Salt, to taste

Heat the oil in a hob-safe casserole dish over a medium heat, and fry the onion and pepper for 10 minutes, stirring, until golden and starting to soften.

Add the garlic, smoked paprika, mild chilli powder, dried cumin, dried oregano, tomato purée and cocoa powder and continue to cook for 1 minute, stirring often. Pour in the chopped tomatoes, mixed beans and black beans. Rinse out the tin of tomatoes with 100ml water and add to the pan. Add a pinch of salt, stir, and bring to a simmer.

Moderate the heat and simmer for 20-25 minutes, stirring occasionally, until thickened. Meanwhile, make the smashed avocado: tip the avocados into a bowl and mash with a fork to break down to the desired consistency. Mix in the garlic, coriander (if using), lime juice, chilli flakes (if using) and salt, to taste. Set aside.

Once the chilli has thickened and reduced, taste and adjust the seasoning and spices to suit you. Serve warm with your choice of either jacket potatoes, homemade potato wedges or rice, with a spoonful of the smashed avocado.

Garnish with your choice of toppings. My favourites include: freshly chopped coriander, finely chopped chives, sliced spring onions, a spoonful of plain yoghurt, grated cheese and lime wedges.

PANEER CURRY

A healthy twist on one of my favourite takeaway dishes. Paneer is very similar to a halloumi cheese (which also works well in this dish) and is an excellent source of protein and calcium.

Vegetarian

Serves 4 Prep time 10 minutes Cook time 40 minutes

For the curry

■ 1tbsp olive oil

■ 1 brown onion, diced

■ 2 garlic cloves, diced

■ 2 bell peppers, chopped

■ 200g paneer cheese, chopped into chunks

■ 1tbsp mild curry powder, or to taste

■ 1½tsp ground turmeric

■ 1tsp ground cumin

■ ½tsp chilli flakes, or to taste

■ 400g tin of coconut milk

■ 400g tin of chopped tomatoes

■ 200g frozen peas or spinach

To serve

■ Freshly chopped coriander (optional)

■ Swirl of yoghurt (optional)

■ Toasted cashew nuts, flaked almonds or coconut flakes (optional)

■ Rice or flatbread

Heat a wide pan on a medium heat and add the olive oil and the onion to soften for 3-4 minutes. Add the garlic, peppers, paneer and spices. Fry on a medium heat for approximately 5 minutes, stirring to coat the paneer and peppers with the spices.

Add the tinned coconut milk and chopped tomatoes, stir to combine and simmer for around 20 to 30 minutes on a low to medium heat to allow the liquid to reduce.

Stir in the frozen peas or spinach and cook for a further 5 minutes or until defrosted and heated through.

Serve warm with a sprinkle of coriander, a swirl of yoghurt and toasted nuts, if desired, and rice or a side of your choice.

VEGETABLE NOODLE STIR-FRY 

Stir-fries are a brilliant way to make a nutritious meal in minutes.

Adaptable for vegetarians and vegans 

Serves 2 Prep time 5 minutes Cook time 15-20 minutes

For the homemade stir-fry sauce

■ 5tbsp low-salt soy sauce

■ 1tbsp toasted sesame oil

■ 1 lemon (zest and juice)

■ 2tbsp runny honey, or maple syrup for a vegan option

■ 1tsp garlic paste

■ 2tsp ginger paste

■ ½tsp Chinese five spice or a pinch of dried chilli flakes

For the noodles

■ 2 nests of dried wholewheat noodles (about 130g)

■ 100g edamame beans

■ 2 spring onions, thinly sliced

■ 1 carrot, grated

■ 1tbsp sesame oil

For the stir-fry

■ 1-2tbsp vegetable oil

■ 1 red, yellow or orange pepper, halved, deseeded and thinly sliced

■ 80g sugar snap peas, halved lengthways

■ About 3tbsp stir-fry sauce (see recipe above)

■ About 140g cooked chicken or tofu (optional)

■ 1-2tbsp water, if needed

To serve

■ Sesame seeds

■ Peanuts or cashew nuts (optional)

■ 1 red chilli, thinly sliced (optional)

■ Spring onions, thinly sliced

■ Freshly chopped coriander

Whisk together all ingredients for the sauce in a bowl, then set aside (you will not need all of it for the recipe, leftovers can be stored in the fridge). Cook the noodles with the edamame beans according to the packet instructions, drain, rinse under cold water, drain again and tip into a bowl with the spring onions and grated carrot. Drizzle with the sesame oil, toss and set aside.

Set a medium frying pan with the vegetable oil over a medium heat. When hot, add the pepper and sugar snap peas to the pan, and cook for 5-7 minutes or until the veggies start to soften. Add the 3tbsp stir-fry sauce and stir to coat the veg.

Remove from the heat and tip in the noodles and chicken or tofu (if using). Toss with the veg to coat, adding a splash of water, if needed.

Return the pan to the heat and toss the contents for 1-2 minutes to heat through. Divide between 2 bowls, sprinkle with sesame seeds, nuts and chilli (if desired), spring onions and coriander to serve.

DESSERT

HEALTHIER ROCKY ROAD 

A healthier twist on traditional rocky road, this uses rice cakes and dried fruits and nuts for texture, and omits the marshmallows.

Vegan 

Makes 12 squares Prep time 15 minutes Chill time 3 hours

■ 3 rice cakes (weighing about 22g total)

■ 200g good-quality dark chocolate, at least 70% cocoa solids, chopped into chunks

■ 50g smooth almond butter (or nut butter of your choice)

■ 15g maple syrup

■ 40g dried cranberries or apricots

■ 40g raisins

■ 40g almonds, roughly chopped

Line an 18cm x 18cm square tin with non-stick baking paper. Place the rice cakes in a freezer bag and bash with a rolling pin. You want to have fairly small pieces, but for there still to be some chunks. Set aside. 

In a bowl set over a pan of barely simmering water, melt the dark chocolate, stirring often, until smooth (or place in a microwave-safe bowl and microwave in 30-second blasts, stirring in between each). Stir in the nut butter and maple syrup. Leave to cool for 5 minutes.

Stir in the dried cranberries or apricots, raisins, chopped almonds and crushed rice cakes until totally coated in the chocolate. Pour into the prepared tin and smooth the top. Cover and chill for at least 3 hours, or until completely set.

Remove from the tin and use a sharp knife to cut into 12 squares.

FIVE-MINUTE CHOCOLATE ORANGE MUG CAKE

This recipe can be whipped up with ingredients that you already have in your kitchen for a fraction of the cost of a store-bought pud – and with a fraction of the sugar!

Vegetarian and vegan adaptable 

Makes 1 cake Prep time 5 minutes Cook time 1 minute

■ 3tbsp (30g) self-raising flour

■ ¼tsp baking powder

■ 2tsp cocoa powder

■ 1tsp brown sugar

■ 3-4tbsp milk (of any kind)

■ Juice and zest of ½ an orange

■ 1tbsp chocolate chips

■ 1tsp marmalade (optional)

■ Icing sugar (optional)

Add the dry ingredients (except the chocolate chips) to a medium-large mug and stir. Add the milk and orange juice and mix until smooth. Add the chocolate chips, mix, then add 1tsp marmalade to the middle (optional). Take a spoonful of the mixture from the side and place on top so it encases the marmalade. 

Pop in the microwave and heat for 60-90 seconds or until set on top (depending on the size of your mug – it may overflow!). Top with orange zest (and a dusting of optional icing sugar) and enjoy.

How Not To Eat Ultra-Processed by Nichola Ludlam-Raine (Ebury, £16.99). © Nichola Ludlam-Raine 2024. To order a copy for £15.29 (offer valid to 04/08/24; UK P&P free on orders over £25) go to mailshop.co.uk/books or call 020 3176 2937.