MICHAEL MOSLEY: How ultra-過程d food can put your child's mental health at 危険 by 増加するing their 危険 of obesity, 不景気 and 苦悩

• e-mail

Here’s a quandary I think most of us 株: you love the 時折の 扱う／治療する, such as a 薄焼きパン／素焼陶器, a brownie or a slice of cake.?

But you will also know that the shop-bought 製品s are often packed with lots of sugar and unhealthy fats, which means eating them is going to be bad for your waistline and your 血 sugar levels.

Many of them also 含む／封じ込める additives ? things such as preservatives, flavourings, emulsifiers, colourings, 化学製品s for carbonating, 会社／堅いing, 本体，大部分／ばら積みのing (and anti-本体，大部分／ばら積みのing), de-泡，激怒することing, anti-caking and glazing, not to について言及する sequestrants and humectants.

These are the foods we now called ultra 過程d.

And if you’ve been に引き続いて my column in the Daily Mail, you’ll know that eating lots of these 肉親，親類d of ultra 過程d foods (UPFs) is bad news for your microbiome ? the community of microbes, 含むing bacteria, that lives in your gut ? and, 潜在的に, bad news for your mental health.

These microorganisms depend on us to 供給する them with good-質 fibre, which they use to produce 決定的な 化学製品s to 減ずる inflammation in the 団体／死体, 保護する our 免疫の system and 一般に keep us healthy, 同様に as producing our own natural antidepressants, 含むing serotonin.

Dr Michael Mosley says he?can’t imagine a 未来 where he gives up 甘い 扱う／治療するs

But some of those 化学製品s in UPFs have been shown to alter the gut microbiome.

The 危険s are 特に true for children and young adults, who seem to be 特に 攻撃を受けやすい to the 衝撃 of UPFs when it comes to mental wellbeing.

A 最近の 熟考する／考慮する of 十代の少年少女s in Spain, published in the 定期刊行物 Nutrients, showed that the more UPFs they ate, the higher their 危険 of obesity, 不景気 and 苦悩.

Another problem is that shop-bought 扱う／治療するs can be 中毒の ? because they’re high in carbs and low in important nutrients, such as protein and fibre, UPFs are likely to spike 血 sugars then 原因（となる） them to 衝突，墜落, leaving you craving more.

And many of these ‘扱う／治療するs’ are designed to keep you wanting more ? 熟考する／考慮するs have shown that after eating UPFs people have higher levels of the hunger hormone ghrelin and lower levels of satiety hormones than people eating the same number of calories, but from more healthier foods.

I know this all too 井戸／弁護士席 from personal experience ? when I start on a packet of chocolate digestives I do not stop until they’re all eaten. By which point my 血 sugar levels are sky high and I feel bloated and 有罪の.

Yet I can’t imagine a 未来 where I give up 甘い 扱う／治療するs altogether.

Which is where the new 急速な／放蕩な 800 扱う／治療するs Recipe 調書をとる／予約する comes in. The recipes have been created by my wife, Dr Clare Bailey, who’s been a GP for more than 30 years but who’s also a fantastic cook, dreaming up simple but healthy 扱う／治療するs that are 安価な, delicious and 平易な to make.

The 推論する／理由 it’s called the 急速な／放蕩な 800 扱う／治療するs Recipe 調書をとる／予約する is because it was 初めは ーするつもりであるd to be used by people who follow our 急速な／放蕩な 800 online programme.

The 急速な／放蕩な 800 扱う／治療するs Recipe 調書をとる／予約する has been created by Dr Mosley's wife, Dr Clare Bailey

But Clare’s recipes can also be enjoyed by anyone who 簡単に wants to make tasty 扱う／治療するs, which are high in flavour and won’t send your 血 sugar levels 急に上がるing.

The new 調書をとる／予約する 含む／封じ込めるs 80 indulgent recipes, both 甘い and savoury: there are family favourites, such as brownies and 崩壊するs, but in these recipes the sugar has been 取って代わるd with the sweetness from fruits, such as dates, pears, raspberries and 乾燥した，日照りのd apricots.

Some of my favourites 含む chocolate almond fridge 妨げる／法廷，弁護士業s and chocolate coconut pudding. In 事例／患者 you hadn’t already guessed it, I am a chocoholic.

The other thing I would recommend, if you have children or grandchildren, is that you try making some of these recipes with them.

We know how important it is, if you want to build strong 関係s with children, is to spend time with them, doing things. Chef Jamie Oliver, who I’ve met a few times, says he got his love of cooking from his parents, who ran a pub/restaurant where he was, from a young age, encouraged to practise cooking.

Most of the 扱う／治療するs in this 調書をとる／予約する are really 平易な to make (though young children will need 監督するing).

And if our kids are anything to go by, yours will want to 株 the 扱う／治療するs they’ve made with friends and family, and that way revel in lots of 肯定的な feedba ck and 賞賛する.

To give you a flavour of the 扱う／治療するs you can look 今後 to, Mail+ is publishing six of Clare’s favourite recipes.

Go ahead, give them a go. Your friends and family will love them, and this is such a good way to get the 扱う／治療するs without the 犯罪.

• The に引き続いて recipes are taken from the 急速な／放蕩な 800 扱う／治療するs Recipe 調書をとる／予約する by Dr Clare Bailey and Kathryn Bruton. Foreword by Dr Michael Mosley (Short 調書をとる／予約するs £18.99).

APPLE AND BANANA MUFFINS WITH A CRUMBLE TOPPING

The 崩壊する topping is made using flaked almonds, butter and maple syrup?

初めは 奮起させるd by a tangy Dorset apple cake, we swapped the white flour for spelt flour, an 古代の 穀物, which is higher in protein and fibre, and 利用できる in most major supermarkets.

Makes 9

PER SERVING: Calories, 255; carbs, 11.7g; protein, 6.9g; fibre, 1g; sugar, 8.5g

INGREDIENTS:?

1 medium eating apple, 核心d

and finely diced, 肌 on

1 tbsp lemon juice

1? tsp ground cinnamon

2 medium 解放する／自由な-範囲 eggs

1 medium 熟した 白人指導者べったりの東洋人,

peeled mashed

75g butter, 軟化するd

100g ground almonds

30g wholegrain spelt flour

(or other wholegrain flour)

50g soft pitted dates,

概略で chopped

1 tbsp vanilla 抽出する

1? tsp baking 砕く

FOR THE CRUMBLE TOPPING:

50g flaked almonds

25g butter, 軟化するd

1 tsp maple syrup

1. Preheat the oven to 190°C/Fan 170°C/Gas 5. Line a 12-穴を開ける muffin tin with 9 paper 事例／患者s.

2. To make the 崩壊する topping, place the flaked almonds, butter and maple syrup in a small food 加工業者 or blender and blitz until you have a rough crumbly mixture. 始める，決める aside.

3. Place the diced apple in a medium bowl and 投げ上げる／ボディチェックする with the lemon juice and cinnamon.

4. In a separate bowl, mix the eggs, 白人指導者べったりの東洋人, butter, ground almonds, flour, dates, vanilla 抽出する and baking 砕く. Blitz with a 手渡す-held blender to make a 乱打する. 追加する the apple mixture and 動かす to 連合させる.

5. Divide the 乱打する b etween the muffin 事例／患者s, 最高の，を越す each one with a teaspoon of 崩壊する and gently 圧力（をかける） it into the surface. Bake in the oven for 25 minutes, or untila skewer 挿入するd into the centre comes out clean.

6. Leave to 冷静な／正味の on a wire rack.

CHOCOLATE ALMOND FRIDGE BARS

These chocolate almond 妨げる／法廷，弁護士業s shouldn’t give a sugar spike, 特に if enjoyed after a meal

Fridge 妨げる／法廷，弁護士業s are so 平易な to blitz together and 要求する no baking. These enticing 軽食s are a 勝利者 that shouldn’t give a sugar spike, 特に if enjoyed after a meal. These will keep in the fridge for 3?4 days.

Makes 8

PER SERVING: Calories, 246; carbs, 34.7g; protein, 5.9g; fibre, 2g; sugar, 15.9g

INGREDIENTS:

135g almond butter

1 tbsp honey

100g rolled oats

9 soft pitted dates< /p>

90g dark chocolate (at least 70 per cent)

10g flaked almonds

1. Line a 18cm square tin with 非，不，無-stick baking paper.

2. Place the almond butter, honey, oats, dates and 2 tablespoons of water in an electric mixer and blitz until the mixture 似ているs wet breadcrumbs.

3. 移転 to the 用意が出来ている tin and 圧力（をかける） 負かす／撃墜する 堅固に until the mixture is tightly packed and smooth on the surface.

4. Place the chocolate in a microwave-安全な bowl and heat for 30 seconds, then in bursts of 15 seconds, stirring each time, until melted.

5. 注ぐ the chocolate over the almond base, spread out 平等に, then scatter the flaked almonds on 最高の，を越す. Refrigerate for 1?2 hours, until 始める，決める, then slice into 8 妨げる／法廷，弁護士業s.

ALL-TIME-FAVOURITE CHOCOLATE MUG CAKE?

This chocolate 襲う，襲って強奪する cake is so 平易な to cook, anyone could do it, 含むing kids

Unbelievably instant gooey-centred chocolate indulgence. Made in min utes, this is so 平易な to cook, anyone could do it, 含むing kids. My young 甥 loves making this.

Makes 2 servings

PER SERVING: Calories, 215; carbs 7.4g; protein, 8.2g; fibre, 1g; sugar, 6.5g

INGREDIENTS

1 tbsp coconut oil

1 medium 解放する／自由な-範囲 egg, beaten 井戸／弁護士席

4 soft pitted dates, finely chopped

25g ground almonds

1 tbsp unsweetened cocoa 砕く

? tsp baking 砕く

1 square dark chocolate (at least 70%) (around 5g)

Handful of fresh raspberries to serve (optional)

1. Place the coconut oil in a microwave-proof 襲う，襲って強奪する (to 持つ／拘留する around 300ml) and melt in the microwave on high for a few seconds. Do not 許す to overheat. Use a spatula to spread the oil all around the inside of the 襲う，襲って強奪する.

2. 追加する the egg, dates, ground almonds, cocoa 砕く and baking 砕く and, using a fork, mix the 成分s until 完全に 連合させるd.

3. 圧力（をかける） the square of chocolate into the 最高の，を越す of the cake 乱打する and place the 襲う，襲って強奪する in the microwave. Cook on high for about 1? minutes, or until the cake is risen, 会社／堅い and just beginning to 縮む from the 味方するs of the 襲う，襲って強奪する.

4. 持つ／拘留するing the hot 襲う，襲って強奪する carefully, turn the cake out on to a plate and 削減（する） in half to 明らかにする／漏らす the melted chocolate.

5. Divide between two plates and serve each half topped with a handful of fresh raspberries, if liked. This would also go 井戸／弁護士席 with a dollop of Greek or 酪農場-解放する／自由な yoghurt.

STRAWBERRY AND CRE AM ICE POPS

These strawberry and cream ice pops are a 広大な／多数の／重要な way to use up overripe fruit

This is a fantastic recipe for children (and adults!) 同様に as 存在 a 広大な／多数の／重要な way of using up overripe strawberries.

Makes 4

PER SERVING: Calories, 47; carbs, 3.3g; protein, 1.6g; fibre, 1.4g; sugar, 3.2g

INGREDIENTS:

250g frozen strawberries

100g 十分な-fat Greek yoghurt, or 酪農場-解放する／自由な 同等（の）

1 tbsp honey

1 tbsp chia seeds

1. Place all the 成分s in a food 加工業者 or blender and blitz until smooth.

2. 注ぐ into four ice-lolly moulds (each about 75ml) and 凍結する for 4 hours.

GINGER AND CRANBERRY ROCK CAKES

These ginger and cranberry 激しく揺する cakes 含む／封じ込める plenty of fibre, 同様に as protein?

These zingy ginger and cranberry 激しく揺する cakes are crunchy on the outside and soft and chewy on the inside.

They 含む／封じ込める plenty of fibre, 同様に as protein from the nuts and eggs. 平易な to make and ideal to 追加する to a lunch box.

They would also taste 広大な／多数の／重要な 崩壊するd into yoghurt with a handful of berries or scattered over stewed fruit.

The 冷静な／正味のd 激しく揺する cakes can be kept in an airtight コンテナ for up to 5 days.

Makes 12

PER SERVING: Calories, 73; carbs, 3.7g; protein, 2.1g; fibre, 0.5g; sugar, 1g

INGREDIENTS:

2 medium 解放する／自由な-範囲 egg whites

50g ground almonds

50g rolled oats

50g coconut oil (or butter)

3 balls of 茎・取り除く ginger in syrup, drained and finely chopped

25g 乾燥した，日照りのd cranberries, 概略で chopped

1. Preheat the oven to 180c/Fan 160c/Ga s 4 and line a large baking tray with 非，不，無-stick baking paper.

2. Place all the 成分s, except the cranberries, in a food 加工業者 or blender and blitz 簡潔に to 連合させる. You can also mix vigorously by 手渡す but the cakes may 結局最後にはーなる a little more crumbly. 動かす in the cranberries.

3. Use two dessertspoons to divide the mixture into 12 pieces, scooping out the dough and dropping it on to the 用意が出来ている tray. Bake for about 20 minutes or until golden brown.

4. 移転 carefully to a wire rack and leave to 冷静な／正味の for a few minutes before serving.

CHEAT CUSTARD TARTS

Dr Clare Bailey recommends using silicone muffin 事例／患者s for these cheat custard tarts

These are healthy, light custard tarts for all the family. Use silicone muffin 事例／患者s, if you can. As they are 非，不，無-stick, you’ll get an even bake. 二塁打 the 量s for a （人が）群がる. The pastry 事例／患者s will keep in an airtight コンテナ for about a week.

Makes 8 (four servings)

PER SERVING: Calories, 223; carbs, 8.8g; protein, 2.6g; fibre, 0.3g; sugar, 3.4g

INGREDIENTS:

1 sheet filo pastry, 削減（する） into

8 equal squares

25g butter, melted

125g mascarpone cheese

35ml 十分な-fat milk

1 tsp vanilla paste

(or 2 tsp vanilla 抽出する)

Zest of ? lemon

? tsp honey

1. Preheat the oven to 200°C/Fan 180°C/Gas 6.

2. 小衝突 one square of filo with melted butter, then 小衝突 another and lay them on 最高の，を越す of each other. 圧力（をかける） them into a silicone muffin 事例／患者, 倍のing the overhanging pieces 支援する into the muffin 事例／患者, so that the pastry is fully lining the 事例／患者 ? don’t worry if the pastry overlaps and is 厚い in some places. Continue with the remaining pastry and butter until you have four lined muffin 事例／患者s.

3. Place the muffin 事例／患者s on a baking tray and bake in the oven for 8?10 minutes, or until the pastry is golden and crisp. 始める，決める aside to 冷静な／正味の わずかに.

4. 除去する the pastry 事例／患者s from their muffin 事例／患者s and place them on a piece of kitchen roll to 吸収する the 超過 melted butter.

5. 一方／合間, mix the mascarpone, milk, vanilla, lemon zest and honey in a small bowl until smooth. Divide the mixture between the 冷静な／正味のd pastry 事例／患者s and level the 最高の，を越すs.

6. Serve the tarts as they are or with fresh berries.