You know you need to stop eating packaged foods. You know they’re filled with preservatives, added sugars, and impossible-to-pronounce ingredients that can pack on the pounds, up your risk of heart disease, and possibly even cause cancer. But then again, they’re just so convenient.
Luckily for you, these DIY versions of your favorite packaged foods are just as easy to whip up. Seriously. Just try them out. We promise you’ll never go back.
Many instant oatmeal varieties—especially those that come in the little flavored packets—are stripped of their fiber and phytonutrients and contain high-fructose corn syrup, preservatives, additives, and artificial flavorings, says cardiologist and trained chef Mike Fenster, M.D., author of The Fallacy of the Calorie.
Make it better: Fenster recommends opting for microwaveable steel-cut oats (Quaker just came out with some that are ready in three minutes). They are ridiculously easy, and you can up your bowl’s flavors with a sprinkle of cinnamon, nuts, and fresh fruit—no additives required.
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Sure, there’s fruit, but it’s swimming in a sugary syrup that negates just about any benefit you can get from those three strawberries at the bottom of the container, says Fenster.
Make it better: Cut up some fresh fruit (or pull some frozen fruit from your freezer), and mix it into your plain yogurt; opt for Greek or kefir for tons of probiotic benefits.
A staple snack in offices everywhere, microwave popcorn is filled with preservatives, trans fats, and artificial flavors. For instance, many brands contain diacetyl-containing butter flavorings, which research from Brown University has linked with life-threatening lung disease.
Make it better: Place 1/4 cup popcorn kernels in a brown paper bag, fold down the flap a few times, and then microwave it like you would any other popcorn bag, says nutritionist Alex Caspero, R.D., owner of Delicious Knowledge. Once it’s popped, you can even toss in seasonings like garlic or onion powder, oregano, and red pepper flakes. Whatever strikes your fancy.
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“Packaged dressings contain excessive amounts of emulsifiers and oils, especially omega-six polyunsaturated plant oils, which are associated with an increased risk of heart problems,” says Fenster.
Make it better: Dress your salad with a drizzle of extra-virgin olive oil, vinegar, or lemon juice, he says.
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Many brands have so. Much. Sodium. Two tablespoons of the creamy stuff contains about five percent of your recommended daily intake. Plus, a whole lot of other ingredients—like extra oil, sweeteners, and preservatives—besides peanut butter.
Make it better: “If you've got a blender, you can make your own nut butter and control how much salt and oil is added,” says Caspero. Throw some raw peanut in the blender or food processor, and away you go. You don’t have to add anything else, but you can add a smidge of peanut oil, honey, or salt to tweak the taste and consistency to your taste.
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