These days, as more UK health reports link ultra-processed foods (UPFs) with negative outcomes, I think it’s a perfect time to make homemade swaps. With a Thermomix, you can cut out many UPFs from your diet without sacrificing convenience or flavour. Here’s what the evidence says, why Thermomix helps, and seven real recipes to get you started.
What Health Evidence Is Saying
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SACN (the UK’s Scientific Advisory Committee on Nutrition) released a Processed Foods and Health Rapid Evidence Update in 2025. They concluded that higher consumption of ultra-processed foods and processed foods is consistently associated with adverse health outcomes. (Ref. GOV.UK)
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A randomised controlled cross-over trial in England compared a diet high in minimally processed foods (MPF) with one high in UPFs (with people who regularly ate >50% of calories from UPFs). The results showed worse markers of health (weight, metabolic markers etc.) on the UPF diet. (Ref. Nature)
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UK adolescents get approximately two-thirds of their daily calorie intake from ultra-processed foods, according to research using the National Diet and Nutrition Survey. (Ref. NIHR+1)
So the science is strong: UPFs are associated with obesity, cardiometabolic diseases, poorer gut health and more. Cutting down is a smart move.
What Counts as Ultra-Processed?
Examples include:
- Ready meals, instant soups, stock cubes
- Mass-produced bread
- Flavoured yoghurts/fruit yoghurts with lots of added sugar
- Biscuits, sweets, fizzy drinks, many snack bars
(Ref British Heart Foundation)
Why Thermomix Helps
- Allows you to replicate many UPF alternatives (bread, sauces, soups, dips) in one machine.
- Helps you control salt, sugar, fat, additives (you skip preservatives, flavour enhancers etc.).
- Saves time: kneading, blending, steaming, slow cooking all in one device.
- Makes batch cooking feasible: cook once, use many meals.
7 Real Food Swaps with Thermomix + Sample Recipes
Here are ways to replace common UPFs, plus recipes you can try immediately.
| Swap | UPF you replace | Thermomix recipe idea |
|---|---|---|
| 1. Bread | Factory-made sliced bread with additives | Wholemeal Spelt Loaf — use whole spelt flour, natural starter or yeast; knead/dough-mode on Thermomix. Freeze slices. |
| 2. Instant soup / canned soups | Cans or packets with high sodium | Creamy Carrot & Lentil Soup — use carrot, red lentils, onion, garlic, a bit of spice; blend smooth or textured. |
| 3. Flavoured yoghurts | Fruit yoghurts with sugar | DIY Fruit Yoghurt Swirl — plain live yoghurt + berry compôte made in Thermomix; swirl just before eating. |
| 4. Ready meals | Frozen or pre-prepared meals | Chicken & Vegetable Tray Bake / Stew — chop veg, combine with lean protein and sauce; portion and freeze. |
| 5. Sauces & condiments | Store-bought sauces high in sugar/salt | Tomato & Herb Pasta Sauce / Chimichurri — fresh herbs, tomatoes, garlic; little preserved content. |
| 6. Sweet snacks / granola bars | Sugar-laden bars, biscuits | Oaty Nut & Date Bars — rolled oats, nuts, dried fruit, bake / set without lots of refined sugar. |
| 7. Smoothies / drinks | Sugar-sweetened drinks, flavoured milks | Green Smoothie Power Mix — spinach/kale, fruit, natural plant milk; no syrup, minimal sugar. |
Tips to Swap Successfully
- Start with replacing one UPF per week so it’s sustainable.
- Keep store-cupboard staples: dried pulses, oats, spices.
- Freeze down batches; e.g. soup, sauce, cooked grains.
- Use the Thermomix to make components (herb blends, spice pastes) which add flavour without pre-made packets.
Possible Outcomes (What You Might Notice)
- More stable energy; fewer sugar peaks/crashes.
- Improved digestion, less bloating (especially if UPFs were heavy).
- Better control of sodium/ sugar intake.
- Satisfaction from making more things from scratch.
With rising awareness (among UK public health, parents, schools) of the harms of UPFs, there’s a strong pull towards real food cooking. Thermomix gives you the tools to do that without feeling like you’ve lost convenience. It’s not about perfection; it’s about gradual swaps.
If you like, I can send you a 7-day real-food swap plan (with recipes, shopping list) created for Thermomix so your readers can try it immediately.
Drop me a message:
- Ankita Stopa, Advisor 800 000 0068
- Ankita@onegirlandherthermie.co.uk
- Whatsapp 07977 563537
