Recipes
Here are a selection of recipes tried and tested by members of the team. We've also included some recipes for dishes you had during the minimally processed diet, in case there are any you wanted to try and make for yourself.
If you have any low-UPF recipes you'd like to share with us please send them to update-trial@ucl.ac.uk
Breakfasts
Cinnamon and apple overnight oats, 35p/serving - From the trial
Oat pancakes, 96p/serving - Recommended by Abi
Peanut butter berry oats, 48p/serving - Recommended by Abi
Overnight oats, 34p/serving - Recommended by Abi
Boiled egg and asparagus, £1.32/serving - Recommended by Abi
Banana bread, 21p/serving - Recommended by Rana
Blueberry oat pot, £1.10/serving - From the trial
Raspberry oat pot, £1.28/serving - From the trial
Cherry oat pot, 89p/serving - From the trial
Strawberry overnight oats, 38p/serving - From the trial
Peanut & banana overnight oats, 17p/serving - From the trial
Summer fruit overnight oats, 68p/serving - From the trial
Spinach, Egg, and Cheese Breakfast Burritos, 95p/serving - Recommended by a participant
Berry Yogurt - Recommended by Gaby
Breakfast Protein Pot - Recommended by Gaby
Brunches
Egg & mango chutney flatbread, 88p/serving - Recommended by Abi
Scrambled eggs with spinach and mushrooms, 90p/serving - Recommended by Rana
Shakshuka, £1.81/serving- Recommended by Abi
Lunches
Butternut soup, 47p/serving - Recommended by Rana
Corn chowder, 60p/serving - Recommended by Gaby
Chickpeas, mushroom and tahini, £1.42/serving- Recommended by Abi
Baked beans, 59p/serving - Recommended by Abi
Goats cheese and pea frittata, £1.44/serving - Recommended by Abi
Spicy lentil and carrot soup, 29p/serving - Recommended by Abi
Roasted Mediterranean vegetable quinoa with tofu, £1.35 (couscous)-£1.69 (quinoa)/serving - Recommended by Gaby
Roasted red pepper and chive falafels, 60p/serving - Recommended by a participant
Dinners
Cottage pie, £1.32/serving - From the trial
Chicken, veg and potato tray bake - Recommended by Caroline
Red lentil dal, 55p/serving - Recommended by Gaby
Chicken burgers/flatbreads, £2.16/serving - Recommended by Rana
Roast vegetable & goats' cheese pizza, £1.79/serving - Recommended by Rana
Creamy one-pot salmon pasta, £1.26/serving - Recommended by Gaby
Quickest ever pizza, £40p/serving - Recommended by Rana
Rice with butternut squash and chickpeas, £1.26/serving - Recommended by Rana
Fish and tomato pie, £2.01/serving - Recommended by Rana
Baked aubergine and lentils, 90p/serving - Recommended by Rana
Easy chicken curry, £1.30/serving - Recommended by Abi
Tofu and sweet potato hash, 82p/serving - Recommended by Gaby
Classic Cheese and Onion Pie, £1.17/serving - Recommended by a participant
Mushroom and Tofu Noodles, £1.48/serving - Recommended by a participant
Ratatouille Pasta Bake, £1.77/serving - Recommended by a participant
Coconut-Miso Salmon Curry - 5★ from over 14,000 reviews on the New York Times
Sides
Thai-style coleslaw with spicy peanut dressing - Recommended by Caroline
Mexican dressing - From the trial
Mustard dressed potato salad - From the trial
Sweet potato wedges - Recommended by Abi
Lemon houmous - Recommended by a participant
Red pepper houmous - Recommended by a participant
Creamy pesto style houmous - Recommended by a participant
Curried yogurt dressing - From the trial
Caesar dressing - From the trial
Snacks
Fruit and nut bar - From the trial
Fruit and nut cereal bars - Recommended by Rana
Chocolate and banana buns - Recommended by Rana
Popcorn - Recommended by Gaby
Lemon houmous - Recommended by a participant
Red pepper houmous - Recommended by a participant
Creamy pesto style houmous - Recommended by a participant
Roasted red pepper and chive falafels - Recommended by a participant
Thyme oatcakes - Recommended by a participant
Rice pudding - From the trial
Blueberry oat muffins - Recommended by a participant
Greek yogurt banana bread - Recommended by a participant
Dressings, dips, sauces
Mexican dressing - From the trial
Lemon houmous - Recommended by a participant
Red pepper houmous - Recommended by a participant
Creamy pesto style houmous - Recommended by a participant
Curried yoghurt dressing - From the trial
Caesar dressing - From the trial
Batch-cooking friendly
Butternut soup - Recommended by Rana
Red lentil dal - Recommended by Gaby
Baked aubergine and lentils - Recommended by Rana
Corn chowder - Recommended by Gaby
Roasted Mediterranean vegetable quinoa with tofu - Recommended by Gaby
How I Cook 20 Healthy Meals in 1 HOUR (YouTube video, contains an ad for UPF and more salt than we might recommend)
How I Make 20 Healthy Meals for $30 (YouTube video)
3 Easy (and Healthy) Sheet Pan Meals (YouTube video, recipes are (1) Chicken and potatoes with vegetable bake, (2) Sweet Potato Alloo Gobi, and (3) Miso Glazed Salmon with Corn & Asparagus Succotash)
Recipes from the trial
No cooking
Check out the BBC good food list of no-cook recipes for more!
Breakfasts
Cinnamon and apple overnight oats
Overnight oats - Recommended by Abi
Blueberry oat pot - From the trial
Raspberry oat pot - From the trial
Cherry oat pot - From the trial
Strawberry overnight oats - From the trial
Peanut & banana overnight oats - From the trial
Summer fruit overnight oats - From the trial
Two-minute breakfast smoothie - BBC
Mains
Prawn & grain poke bowls - BBC
No-cook chicken couscous - BBC
Chilled green soup with feta - BBC
Chipotle & lime prawn burrito bowls - BBC
Coronation chicken salad - BBC
Salmon & smacked cucumber noodles
Sides
Thai-style coleslaw with spicy peanut dressing - Recommended by Caroline
Dressings and dips
Mexican dressing - From the trial
Lemon houmous - Recommended by a participant
Red pepper houmous - Recommended by a participant
Creamy pesto style houmous - Recommended by a participant
Curried yogurt dressing - From the trial
Caesar dressing - From the trial
