Indulge in a healthy way with these delights WITHOUT ultra-processed foods, from leading nutritionist ROB HOBSON

Prepared food is at the center of the ultra-processed food crisis. We’ve become overly reliant on “healthy” shortcuts like breakfast cereal bars, after-school supermarket muffins, and mid-week sanity savers like store-bought fish cakes and baked pasta.

The answer, of course, is to make our own, but I see you rolling your eyes at the idea. “I don’t have time” is something people often say to me.

But today, in the final part of this series of my new book Unprocess Your Family Life, I’ll show you that it doesn’t have to take as long as you think.

The great thing about making your own convenience food is that you can really increase its nutritional value, even when it comes to making “treats” for the family, like chocolate spreads and popcorn.

Also, remember the power of your freezer. If you’re going to the trouble of making my everyday chocolate banana cake, double the amount and save one for later.

Defrosting baked goods is much easier than going to the grocery store when you run out. It’s also much healthier.

Mass-produced, store-bought cakes often contain a long list of artificial ingredients to improve flavor and extend shelf life.

Using the right storage solutions will also make life easier – like freezing a meal in a container where it can be reheated.

Do you lack space in the freezer? Look for silicone bags for both storing and heating food.

It’s simply about acquiring new habits. Once you have implemented them, you will feel happier and healthier, and so will your children.

Everyday Chocolate and Banana Cake

Many store-bought cakes have a long shelf life and contain ingredients you would never have in your kitchen cupboard, such as the emulsifier sodium stearoyl-2-lactylate and processing aids such as triethyl citrate and microcrystalline cellulose. Keep it simple and homemade for a healthier, tastier treat.

FOR 8 SERVINGS

125 g whole wheat flour

125 g plain flour

2 tablespoons without sugar cocoa powder

1 teaspoon baking powder

½ teaspoon baking soda

A pinch of fine salt

3 large, very ripe bananas

2 beaten eggs

100 g coconut oil, melted

2 tablespoons of honey

60 grams of dark chocolate (70-85 percent cocoa solids), chopped into small pieces

Preheat the oven to 190C/170C fan/Gas 5. Grease and line a 900g loaf tin with non-stick parchment paper. Then combine the dry ingredients in a large bowl.

Peel the bananas and blend them in a food processor until they are crushed. Add the eggs, coconut oil and honey and blend again until smooth.

Pour the banana mixture into the bowl with the dry ingredients and fold lightly to combine. Then gently fold in the chocolate pieces.

Pour the batter into the prepared loaf pan and bake in the oven for 45 minutes, or until a knife inserted in the center comes out clean.

Let the cake cool in the pan for ten minutes and then transfer to a wire rack to cool completely.

Enjoy the cake alone or with banana slices.

chocolate cream

Why settle for store-bought chocolate spread with added emulsifiers when you can make your own in no time?

This homemade version is less sweet and has a real hazelnut flavor and a richer chocolate flavor.

YIELD 200 g

200 g blanched hazelnuts

3 tablespoons unsweetened cocoa powder

1 tablespoon coconut oil, melted

2-3 tablespoons of honey

A pinch of sea salt

Preheat the oven to 180C/160C fan/Gas 4. Place the hazelnuts on a baking tray and toast them in the oven for ten minutes, being careful not to burn them. Once toasted, we take them out of the oven and let them cool.

Transfer the hazelnuts to a food processor and pulse for five minutes until they form a smooth paste.

Add the cocoa powder, coconut oil, honey and sea salt, then beat for another 30 seconds.

Slowly add 100 ml of water to the mixture to achieve a spreadable consistency; you may not need all the water. Keep the spread in an airtight container in the refrigerator and it will last up to two weeks.

Honey, cinnamon and sea salt popcorn

It has the sweet, salty air of store-bought popcorn, but contains less sugar, more flavor, and is only a fraction of the cost, making it a great family snack. Popcorn is also a good source of fiber and antioxidant polyphenols, which can help promote good long-term health.

FOR 4 SERVINGS

1 tablespoon coconut oil

80 g popcorn kernels

1-2 tablespoons of honey

1 tablespoon ground cinnamon

¼ teaspoon fine sea salt

Melt coconut oil in a large skillet (with a lid) over medium-high heat.

Add the popcorn kernels to the pan and cover with the lid. Shake the pan occasionally to prevent the kernels from burning as they pop.

Once it has stopped popping, remove the lid and transfer the popcorn to a large bowl.

Pour the honey into the same saucepan and add the cinnamon and salt. Stir to combine.

Return the popcorn to the pan and stir well to coat with the honey-cinnamon mixture. Let cool before serving.

sweet chili sauce

Making your own sweet chili sauce is surprisingly easy. I reduced the amount of sugar in this recipe and used honey, a natural sweetener, although it is still technically a type of sugar.

MAKES 300ml

150g honey

2 tablespoons rice wine vinegar

1½ teaspoons corn flour

1 clove garlic, finely chopped

½–1 teaspoon crushed dried chili peppers

A good pinch of sea salt

Place a saucepan over medium heat and add all the ingredients plus 120ml of water, stirring well until the honey dissolves.

Bring the mixture to a boil, then reduce the heat to low and let it simmer for six minutes.

Remove the pan from the heat and let it cool completely before transferring the sauce to a jar or bottle for storage. It will last up to two weeks in the refrigerator.

barbecue sauce

Store-bought sauces are often ultra-processed and high in sugar and salt, so I’ve tried to reduce both in this recipe. By using fresh ingredients like onion, garlic, and tomato passata, this sauce not only tastes better but also offers a superior nutrient profile.

MAKES 500ml

1 tablespoon extra virgin olive oil

1 onion, finely chopped

2 cloves garlic, finely chopped

500g jar of tomato passata

60 ml apple cider vinegar

160 g black molasses

½ teaspoon salt

A pinch of cayenne pepper (optional)

Heat the oil in a medium saucepan over medium heat. Add the onion and simmer for five minutes until softened, then add the garlic and cook for a further two minutes.

Add the passata, vinegar, molasses, salt and optional spices and bring the mixture to a boil, then reduce the heat to a simmer and simmer for 25 to 30 minutes until the sauce thickens.

Let cool and then use a blender to blend until you have a smooth sauce. It will keep for up to two weeks in the refrigerator.

ISOTONIC ELECTROLYTIC DRINKS

Lemon and lime flavor

Most of what you pay when you buy these pre-made drinks is the packaging; They are very cheap to make yourself and taste just as good.

MAKES 1 LITER

1 large lemon

2 files

1 liter of water

5 tablespoons of sugar

¼ teaspoon salt

Squeeze the citrus juice into a large jug and then add the squeezed fruits. Add the water and stir. Place in the refrigerator for a few hours or overnight.

Remove the fruit from the water and add the sugar and salt to dissolve. Transfer to a one liter water bottle and shake, then leave to cool in the refrigerator.

• 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 25 January 2025, free UK p&p on orders over £25), visit mailshop.co.uk/books or call 020 3176 2937.
• For more delicious recipes visit mailplus.co.uk/food