A 2021 study in Neurology found a link between consuming too many ultra-processed foods and an increased risk of dementia. The processed examples the authors highlighted included soft drinks, potato chips and other salty snacks, deep-fried or packaged meats, bottled condiments, prepackaged sweets and breads, and flavored breakfast cereals.

Next time you’re craving a burger, fries, and a soda from your favorite fast-food place or boxed macaroni and cheese, consider these tasty and good-for-you alternatives developed by Linda Monastra, a chef and graduate of the Natural Gourmet Institute.

Baked Shoestring Sweet Potato Fries

Serves 4

• 1 ½ pounds sweet potatoes
• 2 tablespoons olive oil
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper

Preheat oven to 425°F.  Line two baking trays with parchment paper.

Peel sweet potatoes and cut into in half lengthwise. Turn each half onto the cut side, then cut lengthwise into ¼” wide planks. Lay planks flat and cut lengthwise into ¼” inch thick strips. Put cut sweet potatoes in large bowl and toss with olive oil.

Divide sweet potato strips between trays and spread out as much as possible to help ensure roasting and not steaming. Roast for 15 minutes. Remove trays from oven and gently flip fries using flat spatula.

Return trays to oven and roast an additional 10 to 15 minutes until fries are slightly browned and somewhat crisped. If needed, roast another three to five minutes.

Transfer fries to large bowl. Add salt and black pepper and toss to coat evenly. Serve immediately.

Mushroom Burgers

Serves 4

• 2 cups diced button mushrooms
• ¼ cup diced red onion
• 2 garlic cloves, minced
• ½ cup diced red bell pepper
• ½ cup panko breadcrumbs
• ¼ cup whole wheat flour
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• ½ cup grated smoked Gouda or smoked cheddar cheese
• 2 large eggs, lightly beaten
• 2 tablespoons olive oil
• 4 whole-wheat hamburger buns
• 1 medium tomato, sliced
• 4 leaves romaine or green leaf lettuce

Combine mushrooms, onion, garlic, bell pepper, breadcrumbs, flour, salt, black pepper, and cheese in large bowl and stir. Add eggs and stir again, using a large spoon or silicone spatula. Once mixture is fully combined, create four patties.

Place large skillet on medium-high heat. Add olive oil and allow it to warm up for one minute. Place burger patties into pan and cook over medium heat for four minutes, or until lightly browned. Flip burgers and cook for another four minutes.

Place each patty on a bun and top with tomatoes and lettuce. Serve immediately.

Fresh Ginger Ale

Makes 7 glasses of ginger ale

• 6 ounces fresh ginger root
• ½ cup cane sugar
• ½ cup honey
• 1 tablespoon fresh lime juice
• Sparkling water, plain seltzer, or club soda

Carefully peel ginger root using small spoon or vegetable peeler. Slice into rounds, about ¼” thick.

In small saucepan, combine ginger slices, sugar, honey, and one cup water. Bring to a boil over high heat. Once mixture starts bubbling, turn off heat. Let ginger steep for 30 minutes. Add lime juice and stir to combine. 

Strain liquid from ginger pieces by pouring it through mesh strainer into glass measuring cup or bowl. Gently press on ginger pieces to extract as much liquid as possible. Discard ginger.

To make a glass of ginger ale, combine ¼ cup ginger syrup with 8 ounces sparkling water, plain seltzer, or club soda and stir. Remaining ginger syrup can be stored in glass jar or bottle for up to two weeks.

Stove-top Macaroni and Cheese

Serves 4 – 6

• 1 pound dried whole-wheat penne pasta
• 1 ½ cups whole milk, divided
• 2 tablespoons whole wheat flour
• ¼ teaspoon ground black pepper
• ¼ teaspoon garlic powder
• 1 teaspoon Dijon mustard
• 6 ounces sharp cheddar cheese, grated (about 2 ½ cups)

Cook pasta according to package instructions. Drain.

In small bowl, whisk together ½ cup milk and whole wheat flour. 

In medium saucepan, gently warm remaining one cup milk over medium heat until milk just begins to steam.  Carefully pour milk/flour mixture into warming milk and whisk to combine. Continue warming, and whisking occasionally, until milk thickens and coats back of spoon (about three to five minutes). Add black pepper, garlic powder, and mustard, and whisk to combine. Toss in grated cheese and whisk until cheese has melted and mixture is smooth and creamy. Remove from heat.

In a large bowl, combine pasta and cheese sauce.  Stir to combine and serve immediately.