The Unprocessed Plate Simple, Flavorful UPF-Free Recipes to Transform Your Life

By: Rhiannon Lambert

Published by Dorling Kindersley Publishing, Incorporated, 2025-09-23

"A brilliant guide to understanding ultra-processed foods, gut health, and building a balanced diet - with practical tips and easy, delicious recipes." - Ella Mills

"This book is much needed - clear, progressive, and a positive step towards helping people navigate our unhealthy food environment in a practical, realistic way." - Professor Tim Spector

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With a foreword by Professor Tim Spector

The Unprocessed Plate is essential reading for anyone wanting to cut out Ultra Processed Food (UPF) from their diet.

What are UPFs? How are they impacting our lives? And how do we avoid them? Sunday Times bestselling author and industry-leading nutritionist Rhiannon Lambert is here to answer the biggest questions and unpack one of the hottest topics in the nutrition world today.

Rhiannon also shares 60 minimally processed, family-friendly recipes for nutritious breakfasts, on-the-go lunches, weeknight meals, and easy swaps for snacks and store-cupboard essentials.

Chapters and recipes include:

Start the day right: Spelt and oat pancakes with stewed fruit, Fridge-raid omelet muffins
Lunch and on-the-go: Rainbow rice bowl, Green fritters with whipped herby cottage cheese
30-minute heroes: Prawn tacos with grapefruit salsa, Pearl spelt and pea risotto
Family favorites: Roast mushrooms with polenta and salsa verde, Chicken, date, and almond pilaf
Snacks and dips: Easy yogurt flatbreads, Miso-roasted nuts
Something sweet: Chocolate, peanut, and date bars, Popsicles (2 ways)
Sauces and essentials: Spiced tomato ketchup, Green pesto

Written by an expert and parent, The Unprocessed Plate offers solutions to our overreliance on unhealthy convenience food, and empowers us all to prioritize home cooking for the good of our health.