Recipe Clinic

Before & after

Every recipe, next to the one it fixes.

The same dish you already love, rebuilt so the numbers work, then shown side by side so you can see exactly what changed and what it bought you.

Why the macros matter

Under 5% of daily energy from free sugars

The World Health Organization recommends keeping free sugars below 10% of daily energy, and suggests a further reduction below 5% for additional benefit. Most of it doesn't come from the sugar bowl. It's already in the sauces, dressings and bakes we cook from habit.

30g of fibre a day

UK guidance puts adults at 30g of fibre a day. Most of us fall well short. Fibre is the macro people forget to count, and it's the one that quietly does the most: for digestion, for cholesterol, and for how full a meal actually leaves you.

20–30g saturated fat, at most

UK guidance caps saturated fat at around 30g a day for men and 20g for women. Replacing it with unsaturated fat (olive oil instead of butter, for instance) is one of the most consistently supported single changes you can make to a diet.

6g of salt a day

The recommended maximum is 6g of salt a day, roughly a teaspoon. The majority arrives through everyday cooking and processed ingredients rather than the salt cellar at the table, which is exactly where a recipe can quietly fix it.

Figures are standing UK and World Health Organization dietary guidance for adults, not the results of any single study.

Dr. Priyanka Holzherr-Mandal

The mission

This started with my own kitchen.

I didn't set out to build a recipe site. I set out to feed my family the food they actually ask for, without quietly handing them a day's saturated fat in a single bowl of pasta.

As an ophthalmologist I spend my working life looking at what circulation and inflammation do to the body over decades. The eye shows it earlier and more clearly than almost anywhere else. It's very hard to see that every week and then cook without thinking about it.

But nobody wants to eat a compromise. So the rule here is simple: if the fixed version isn't as good as the original, it isn't a recipe worth publishing. Every dish on this site had to earn its place at my own table first.

The transformations

Overhead view of two slices of golden toasted sourdough on a white plate, topped with smashed avocado, layered anchovy fillets, dried chilli flakes, black pepper and fresh green herb leaves, with a white mug visible in the top corner on a marble surface

Anchovy and Avocado Toast with Chilli

Compared to Anchovy toast (typical version, estimated)

Per serving Classic This Change
Calories 420 kcal 340 kcal −19%
Protein 14g 14g same
Carbs 28g 28g same
Sugar 1g 1g same
Saturated fat 5g 3g −40%
  • Anchovies served in their packing oil Anchovies drained and patted dry with kitchen paper
  • Drizzle of extra olive oil to finish No added oil
  • Butter or cream cheese base Smashed avocado
See the full breakdown →
Several slices of toasted sourdough on a white speckled plate, topped with anchovy fillets, a drizzle of pale yellow aioli, cracked black pepper, flaky salt and spoonfuls of vivid green salsa verde

Anchovy Toasts with Aioli and Salsa Verde

Compared to Anchovy bruschetta (typical version, estimated)

Per serving Classic This Change
Calories 420 kcal 310 kcal −26%
Protein 13g 14g +8%
Carbs 32g 28g −12%
Sugar 1g 1g same
Saturated fat 5g 3g −40%
  • Full-fat mayonnaise Greek yoghurt aioli (half yoghurt, half light mayo)
  • White baguette Wholegrain or seeded sourdough
  • Butter brushed on the bread before toasting A light brush of extra-virgin olive oil
See the full breakdown →
A long wooden serving board covered with dark rye bruschetta topped with roasted asparagus tips, grated Parmesan and fresh basil leaves, surrounded by other party dishes including a crudités platter, charcuterie boards and a gold champagne bucket in the background

Asparagus & Pesto Bruschetta Board

Compared to Tomato bruschetta (BBC Good Food)

Per serving Classic This Change
Calories 202 kcal 210 kcal +4%
Protein 5g 9g +80%
Carbs 28g 24g −14%
Sugar 3g 3g same
Saturated fat 1g 3g +200%
  • White ciabatta or sourdough Dark rye bread
  • Generous drizzle of olive oil over each slice A thin spread of green pesto
  • Mozzarella or large quantities of hard cheese A light scattering of finely grated Parmesan
See the full breakdown →
A wide white bowl seen from above, containing browned crumbled beef mince on the left, a pile of dark green rehydrated wakame seaweed at the top, chopped raw red onion in the centre, a dollop of white yogurt and a spoonful of red harissa paste on the right, with a silver spoon resting in the bowl.

Beef Mince and Wakame Bowl with Yogurt and Harissa

Compared to Beef mince bowl (typical version, estimated)

Per serving Classic This Change
Calories 520 kcal 390 kcal −25%
Protein 34g 38g +12%
Carbs 14g 8g −43%
Sugar 6g 5g −17%
Saturated fat 16g 9g −44%
  • Regular full-fat beef mince (20% fat) Lean beef mince (5% fat)
  • Soured cream or full-fat yogurt dollop Low-fat Greek yogurt
  • No vegetables Rehydrated dried wakame seaweed
See the full breakdown →
A baby in a cream knit cardigan sitting in a white high chair, leaning forward to inspect a large white bowl of deep crimson beetroot houmous being held by an adult.

Beetroot Houmous

Compared to Homemade hummus (BBC Good Food)

Per serving Classic This Change
Calories 221 kcal 165 kcal −25%
Protein 8g 6g −25%
Carbs 14g 16g +14%
Sugar 1g 5g +400%
Saturated fat 2g 1g −50%
  • Chickpeas alone as the base Chickpeas blended with roasted beetroot
  • A generous pour of olive oil blended in A small drizzle of olive oil, with beetroot providing moisture and body
  • Shop-bought houmous with added preservatives and high sodium Home-blended with salt added to taste
See the full breakdown →
Eight freshly baked triangular cheese and sage scones arranged on a well-used metal baking tray, each topped with a whole crisp sage leaf and showing a golden, flaky crust with melted cheese on the surface.

Cheese and Sage Scones

Compared to Classic cheese scones (BBC Good Food)

Per serving Classic This Change
Calories 300 kcal 260 kcal −13%
Protein 9g 9g same
Carbs 30g 32g +7%
Sugar 1g 2g +100%
Saturated fat 10g 5g −50%
  • Full-fat butter (75 g) A mix of reduced-fat butter and a little cold olive oil (50 g total)
  • Full-fat mature cheddar throughout Half reduced-fat cheddar, half parmesan for flavour punch
  • Whole milk Low-fat buttermilk
See the full breakdown →
A woman with long dark hair frowns in concentration as she cuts into a golden samosa with a pink-handled knife. Several samosas are piled on a dark slate board and a small blue decorative bowl of spiced tomato chutney sits alongside. A flute of sparkling wine stands in the background on a glass dining table in a modern kitchen.

Crab & Pea Samosas

Compared to Vegetable samosas (BBC Good Food)

Per serving Classic This Change
Calories 105 kcal 380 kcal +262%
Protein 1g 18g +1700%
Carbs 10g 38g +280%
Sugar 1g 3g +200%
Saturated fat 1g 2g +100%
  • Deep-frying in a large volume of oil Shallow-frying with a thin layer of oil
  • Traditional maida or shortcrust samosa pastry Ready-made frozen spring roll wrappers
  • Spiced lamb mince or potato filling White crab meat
See the full breakdown →
Overhead view of two white bowls on a marble surface, each filled with golden saffron risotto topped with flaked white crab meat, crispy pancetta cubes, finely snipped chives and a dusting of grated Parmesan

Crab, Chive and Pancetta Risotto

Compared to Risotto (typical version, estimated)

Per serving Classic This Change
Calories 680 kcal 530 kcal −22%
Protein 22g 28g +27%
Carbs 68g 62g −9%
Sugar 3g 3g same
Saturated fat 14g 5g −64%
  • Large knob of butter stirred in at the end (mantecatura) Small amount of unsalted butter plus a ladleful of warm stock
  • Heavy hand with Parmesan throughout cooking and on top Parmesan used only as a light garnish at the table
  • Lardons or streaky bacon used generously through the dish Small amount of pancetta used as a crispy topping only
See the full breakdown →
An overhead shot of a dark stone bowl filled with seasoned rice topped with a generous mound of dressed white crab meat, a glossy amber-coloured cured egg yolk in the centre, a cluster of bright red salmon roe, a dusting of red shichimi togarashi spice, and scattered purple basil and green micro herb leaves. The bowl sits on a blue-and-white floral patterned surface with a small metal cup visible at the bottom edge.

Crab, Salmon Roe and Egg Yolk Rice Bowl with Nori

Compared to Crab donburi (typical version, estimated)

Per serving Classic This Change
Calories 680 kcal 520 kcal −24%
Protein 32g 36g +13%
Carbs 62g 52g −16%
Sugar 4g 2g −50%
Saturated fat 5g 3g −40%
  • Full-fat Japanese mayonnaise dressing for the crab A light dressing of rice vinegar, a small amount of low-sodium soy and a few drops of toasted sesame oil
  • Seasoned sushi rice with added sugar and mirin Short-grain brown rice seasoned with rice vinegar and just a teaspoon of honey
  • Generous soy sauce poured freely over the bowl Low-sodium soy sauce used in measured amounts in the dressing only
See the full breakdown →
Two slate serving boards covered with small round blinis. The front board shows two rows of fig and herb cream cheese blinis with fresh fig slices and thyme leaves, and one row of smoked salmon and cornichon blinis. The back board shows blinis topped with folded slices of cured meat, cornichons and dill, on a white marble surface.

Fig & Herb Cream Cheese Blinis with Smoked Salmon

Compared to Blinis with smoked salmon and cream cheese (typical version, estimated)

Per serving Classic This Change
Calories 290 kcal 210 kcal −28%
Protein 11g 11g same
Carbs 20g 18g −10%
Sugar 3g 5g +67%
Saturated fat 9g 5g −44%
  • Full-fat cream cheese spread thickly Lighter herb cream cheese, used as a smaller dollop
  • Plain white-flour blinis Buckwheat blinis
  • No fruit garnish Fresh fig slices drizzled with a small amount of honey
See the full breakdown →
A woman with dark hair kisses a young toddler on the lips while both hold a large rectangular focaccia decorated with cherry tomatoes, red onion rings, black olive rings, yellow pepper strips and fresh parsley arranged to look like a garden of flowers and stems, displayed on a wooden board in a home kitchen.

Focaccia Garden Art Bread

Compared to Focaccia (BBC Good Food)

Per serving Classic This Change
Calories 208 kcal 285 kcal +37%
Protein 5g 7g +40%
Carbs 31g 44g +42%
Sugar — —
Saturated fat 1g 1.3g +30%
  • Generous pooled olive oil on top A light drizzle of olive oil with vegetable toppings covering most of the surface
  • Plain white bread flour only Half wholemeal, half white strong bread flour
  • Salt rubbed heavily over the top Moderate salt in the dough only, relying on olives and fresh herbs for savour
See the full breakdown →
Overhead view of a marble table set with two blue plates each holding five or six whole grilled sardines, a dark ceramic bowl containing a salad of cherry tomatoes, sliced red onion, green herbs and crumbled feta, a small cream bowl of tomato wedges, and rosemary focaccia at the edge of the frame

Grilled Sardines with Greek Salad and Focaccia

Compared to Fried sardines (typical version, estimated)

Per serving Classic This Change
Calories 650 kcal 520 kcal −20%
Protein 36g 38g +6%
Carbs 38g 32g −16%
Sugar 2g 5g +150%
Saturated fat 8g 6g −25%
  • Shallow-frying in oil Grilling over direct heat
  • Flour coating No coating, seasoned simply with salt
  • Rich dressing or tartare sauce on the side Fresh tomato, herb and red onion salad dressed with olive oil
See the full breakdown →
Overhead view of around ten whole grilled sardines piled in a large white bowl, topped with a rough dressing of chopped sun-dried tomatoes and fresh green herbs.

Grilled Sardines with Sun-Dried Tomato and Herb Dressing

Compared to Grilled sardines (typical version, estimated)

Per serving Classic This Change
Calories 310 kcal 260 kcal −16%
Protein 27g 28g +4%
Carbs 8g 3g −62%
Sugar 1g 2g +100%
Saturated fat 5g 3g −40%
  • Butter or extra olive oil drizzled over at the end Sun-dried tomato and fresh herb dressing
  • Crusty bread served alongside No bread: the dressing provides enough moisture and flavour
  • Salt-heavy seasoning or anchovy-based condiments Fresh herbs and lemon juice for flavour depth
See the full breakdown →
Overhead shot of a large dark karahi pan on a gas hob, filled with a vibrant deep-orange butter chicken curry garnished with fresh coriander leaves and slit green chillies.

Lighter Butter Chicken

Compared to Old Delhi-style butter chicken (BBC Good Food)

Per serving Classic This Change
Calories 472 kcal 390 kcal −17%
Protein 29g 38g +31%
Carbs 11g 14g +27%
Sugar 10g 9g −10%
Saturated fat 17g 5g −71%
  • Double cream (150 ml or more) Full-fat natural yoghurt (150 g)
  • Large knob of butter (50 g or more) for the sauce One tablespoon of rapeseed or light olive oil
  • Added sugar or honey to balance acidity No added sweetener. ripe tomatoes and caramelised onion provide natural sweetness
See the full breakdown →
A white wide-rimmed bowl piled high with crispy fried chicken pieces tossed with fried curry leaves, green and red chillies, crushed garlic and scattered with fresh coriander, served on a marble restaurant table with a bowl of steamed white rice in the background

Lighter Chicken 65

Compared to Chicken 65 (BBC Good Food)

Per serving Classic This Change
Calories 351 kcal 370 kcal +5%
Protein 29g 38g +31%
Carbs 9g 18g +100%
Sugar 2g 3g +50%
Saturated fat 4g 3g −25%
  • Deep-frying in a large volume of oil Oven-baking on a wire rack with a light spray of oil
  • Maida (refined white flour) as the main coating Wholemeal flour mixed with rice flour
  • Full-fat yoghurt marinade Low-fat natural yoghurt marinade
See the full breakdown →
A large glass mixing bowl filled with creamy chicken salad made with chopped poached chicken, sliced celery and fresh green herbs, set near a kitchen sink.

Lighter Chicken Salad

Compared to Chicken salad (typical version, estimated)

Per serving Classic This Change
Calories 420 kcal 280 kcal −33%
Protein 32g 34g +6%
Carbs 4g 4g same
Sugar 2g 2g same
Saturated fat 5g 2g −60%
  • Full-fat mayonnaise as the only dressing Half low-fat Greek yoghurt, half light mayonnaise
  • No herbs Fresh flat-leaf parsley and spring onions
  • Poached or shop-bought rotisserie chicken with skin Skinless poached chicken breast
See the full breakdown →

Mexican Taco Mince Bowl

Compared to Beef tacos (BBC Good Food)

Per serving Classic This Change
Calories 792 kcal 420 kcal −47%
Protein 44g 32g −27%
Carbs 51g 38g −25%
Sugar 8g 6g −25%
Saturated fat 16g 5g −69%
  • Hard or fried taco shells No shell: served as a bowl over rice or lettuce
  • Full-fat soured cream Plain low-fat yoghurt or omitted
  • Pre-mixed taco seasoning sachets Individual spices (cumin, smoked paprika, chilli)
See the full breakdown →
Eight cooked veal escalopes topped with crisped sage leaves and prosciutto, secured with cocktail sticks, piled on a white plate resting on a gas hob

Lighter Saltimbocca

Compared to Saltimbocca (BBC Good Food)

Per serving Classic This Change
Calories 363 kcal 310 kcal −15%
Protein 41g 34g −17%
Carbs 16g 2g −87%
Sugar 4g 1g −75%
Saturated fat 4g 5g +25%
  • Butter for frying Olive oil with just a small knob of butter at the end
  • Butter-enriched pan sauce Dry white wine reduced with a small amount of olive oil
  • Veal escalopes (standard thickness) Veal or turkey escalopes, bashed very thin
See the full breakdown →
Sixteen small wafer cups arranged on a white scalloped cake stand on a marble table, each filled with whipped ricotta cream and topped with a colourful mixture of strawberries, blueberries, red grapes and pineapple, decorated with purple, yellow and orange edible flowers including pansies and nasturtiums, photographed in bright natural sunlight

Mini Fruit Tarts with Edible Flowers

Compared to Fruit tart (typical version, estimated)

Per serving Classic This Change
Calories 420 kcal 210 kcal −50%
Protein 6g 6g same
Carbs 48g 28g −42%
Sugar 28g 14g −50%
Saturated fat 12g 4g −67%
  • Shortcrust pastry shell Pre-made wafer cups
  • Crème pâtissière (egg yolks, butter, sugar, whole milk) Whipped ricotta with a small amount of honey
  • Apricot jam glaze No glaze, edible flowers instead
See the full breakdown →
A large black wok viewed from above, filled with spaghetti in a rich red tomato and prawn sauce, scattered with fresh basil leaves and topped with a whole white burrata ball in the centre

Prawn & Burrata Spaghetti al Pomodoro

Compared to Spaghetti with prawns, chilli & rocket (BBC Good Food)

Per serving Classic This Change
Calories 591 kcal 620 kcal +5%
Protein 21g 42g +100%
Carbs 75g 68g −9%
Sugar — —
Saturated fat 4g 7g +75%
  • Butter or double cream to enrich the sauce Burrata (one ball shared across 3 portions) plus reserved pasta water
  • Tinned chopped tomatoes or passata Mutti polpa (finely chopped tomatoes)
  • Linguine or tagliatelle (often egg-enriched) Spaghetti (durum wheat, no egg)
See the full breakdown →
A gold serving platter holding eight little gem lettuce cups each filled with a creamy prawn cocktail mixture. Plain water crackers are tucked to one side. In the background sits a charcuterie board with prosciutto and fresh figs, a whole cheese being flambéed, and a burrata on a dark plate.

Prawn Cocktail Lettuce Cups

Compared to The ultimate makeover: Prawn cocktail (BBC Good Food)

Per serving Classic This Change
Calories 186 kcal 185 kcal −1%
Protein 14g 22g +57%
Carbs 4g 6g +50%
Sugar 3g 4g +33%
Saturated fat 2g 1.5g −25%
  • Full-fat mayonnaise as the sauce base Half-fat mayonnaise blended with 0% fat Greek yoghurt
  • Buttered white bread on the side Little gem lettuce leaf cups as the vessel
  • Extra ketchup for sweetness A small amount of ketchup plus fresh lemon juice and a dash of Worcestershire sauce
See the full breakdown →
A dark speckled ceramic bowl filled with white skyr, topped with halved boiled eggs showing golden yolks, pomegranate seeds, fresh dill fronds and a drizzle of reddish-brown chilli butter.

Skyr Cilbir with Boiled Eggs and Pomegranate

Compared to Turkish eggs (BBC Good Food)

Per serving Classic This Change
Calories 402 kcal 285 kcal −29%
Protein 13g 22g +69%
Carbs 5g 12g +140%
Sugar 5g 8g +60%
Saturated fat 21g 5g −76%
  • Full-fat Greek yoghurt Plain skyr
  • Large quantity of melted butter for the chilli oil Small amount of butter blended with a little olive oil
  • Poached eggs Hard-boiled eggs, halved
See the full breakdown →
A round Japanese savoury pancake on a white plate, topped with concentric swirls of dark brown sauce and pale mayo, a heavy dusting of bright green aonori seaweed flakes, and a generous pile of thin, curling bonito flakes in the centre. A second similar plate is visible in the background on a marble surface.

Dr. P's Lighter Okonomiyaki

Compared to Okonomiyaki (BBC Good Food)

Per serving Classic This Change
Calories 527 kcal 310 kcal −41%
Protein 20g 18g −10%
Carbs 39g 28g −28%
Sugar 15g 6g −60%
Saturated fat 6g 2g −67%
  • Plain white flour as the sole base Half plain flour, half gram (chickpea) flour
  • 3–4 tbsp neutral oil for frying 1 tsp toasted sesame oil plus a light spray of rapeseed oil
  • Full-fat Japanese mayonnaise, used freely Light Japanese-style mayo applied in a thin swirl
See the full breakdown →
Overhead view of five deeply charred, spiced chicken thighs in a rich, dark red tomato braising sauce inside a large black pan on a gas hob, with a metal ladle resting in the sauce.

Smoky Braised Chicken Thighs

Compared to Braised chicken thighs (typical version, estimated)

Per serving Classic This Change
Calories 520 kcal 390 kcal −25%
Protein 36g 38g +6%
Carbs 9g 8g −11%
Sugar 6g 6g same
Saturated fat 11g 6g −45%
  • Generous oil for searing Minimal oil with a very hot pan
  • Butter stirred in at the end Sauce reduced naturally
  • High-sodium shop-bought stock or sauce base Passata and whole spices
See the full breakdown →
Two wooden serving boards on a white tablecloth: the foreground board is covered in thin slices of pink medium-rare beef on dark crostini, each topped with crumbled white blue cheese; the board behind holds dark toasts topped with folded slices of prosciutto and wedges of fresh fig. A gold champagne bucket and further canapé boards are visible in the background.

Steak and Blue Cheese Crostini with Prosciutto and Fig

Compared to DIY British beef crostini (BBC Good Food)

Per serving Classic This Change
Calories 497 kcal 310 kcal −38%
Protein 30g 22g −27%
Carbs 18g 18g same
Sugar 3g 5g +67%
Saturated fat 20g 6g −70%
  • White baguette crostini Charcoal or dark rye crostini
  • Thick gorgonzola butter spread Small crumbles of blue cheese
  • Thick-cut ribeye or rib-eye Thinly sliced lean fillet or sirloin, cooked to medium-rare
See the full breakdown →
A fried egg on a white plate viewed from above. Black olives are arranged in a circle around the intact orange yolk to resemble flower petals, with two feathery dill sprigs placed below them to suggest a stem, all set against a white marble surface.

Tara's Olive Flower Fried Egg

Compared to Air fryer fried egg (BBC Good Food)

Per serving Classic This Change
Calories 127 kcal 165 kcal +30%
Protein 10g 7g −30%
Carbs — —
Sugar — —
Saturated fat 2g 3g +50%
  • Butter for frying A small amount of olive oil
  • Plain presentation Black olives arranged around the yolk
  • No herb garnish Fresh dill sprig
See the full breakdown →
A large bamboo board set on a coffee table, loaded with sliced pâté, cured ham, salami, an ash-rinded goat's cheese round, two avocado halves, sliced red and green heirloom tomatoes, a bunch of radishes, cornichons, pickled onions, a mound of lamb's lettuce and torn sourdough baguette, with two knives resting to one side. A grey sofa with yellow cushions is visible in the background.

Summer Market Breakfast Board

Compared to Charcuterie board (typical version, estimated)

Per serving Classic This Change
Calories 680 kcal 480 kcal −29%
Protein 26g 24g −8%
Carbs 32g 28g −12%
Sugar 3g 4g +33%
Saturated fat 18g 9g −50%
  • Aged hard cheeses such as Comté or mature Cheddar Ash-rinded soft goat's cheese
  • Large portions of one or two fatty salamis Small amounts of salami alongside leaner cured ham
  • Plain white bread as the only base Sourdough baguette plus avocado as a spread
See the full breakdown →
Overhead view of a white and red enamel braising pan filled with six golden, crispy-skinned chicken thighs nestled among chickpeas, sliced fennel and a spiced reddish-orange sauce, set on a pale green linen cloth.

Thai-Indian Chicken and Chickpea Curry

Compared to Thai red curry (BBC Good Food)

Per serving Classic This Change
Calories 557 kcal 490 kcal −12%
Protein 27g 42g +56%
Carbs 9g 22g +144%
Sugar 5g 4g −20%
Saturated fat 32g 6g −81%
  • Full tin of coconut cream Half tin of reduced-fat coconut milk plus chicken stock
  • No pulses One tin of chickpeas
  • Boneless, skinless chicken breast Bone-in, skin-on chicken thighs (skin crisped and excess fat rendered off in the pan)
See the full breakdown →
Overhead view of a glass blender cup filled with smooth, vivid green wild garlic butter, with a metal spoon lifting a generous scoop from the centre, set on a white marble surface.

Wild Garlic Butter

Compared to Garlic butter (BBC Good Food)

Per serving Classic This Change
Calories 36 kcal 148 kcal +311%
Protein — —
Carbs — —
Sugar — —
Saturated fat 2g 10g +400%
  • Dried or jarred garlic Fresh wild garlic leaves
  • Salted butter at full quantity Unsalted butter with a pinch of sea salt added to taste
  • Added parsley for colour Wild garlic leaves as both flavour and colour source
See the full breakdown →
A pile of golden, crispy air-fried chicken spring rolls stacked on a wooden board, with sliced spring onions and red chilli on the side and a small bowl of dipping sauce in the background

Air Fryer Chicken Spring Rolls

Compared to Chicken spring rolls (typical version, estimated)

Per serving Classic This Change
Calories 420 kcal 220 kcal −48%
Protein 18g 28g +56%
Carbs 38g 8g −79%
Sugar 3g 1g −67%
Saturated fat 5g 2g −60%
  • Deep-frying in vegetable oil Air fryer with a few sprays of 1-cal oil
  • Wheat-based spring roll wrappers Rice paper wrappers
  • Filling padded out with noodles or rice Pure chicken mince with aromatics only
See the full breakdown →
Overhead view of a round upside-down cake on a white scallop-edged cake stand against a marble surface. The top is covered with overlapping caramelised clementine rounds glazed in shiny marmalade, with small purple edible flowers scattered across the surface.

Clementine and Almond Upside-Down Cake

Compared to Blood orange upside-down cake (typical version, estimated)

Per serving Classic This Change
Calories 458 kcal 320 kcal −30%
Protein 7g 9g +29%
Carbs 53g 28g −47%
Sugar 34g 24g −29%
Saturated fat 14g 2g −86%
  • Plain flour Ground almonds
  • Butter and sugar caramel base Thin marmalade glaze brushed on the base
  • Sliced oranges from one variety Whole blitzed clementines (pith and all)
See the full breakdown →
Six steamed cabbage leaf dumplings secured with toothpicks and arranged in a round bamboo steamer basket, viewed from above with the lid lifted by a hand

Cabbage Leaf Dumplings

Compared to Easy pork & chive dumplings (BBC Good Food)

Per serving Classic This Change
Calories 602 kcal 210 kcal −65%
Protein 38g 16g −58%
Carbs 61g 10g −84%
Sugar 3g 3g same
Saturated fat 6g 3g −50%
  • Wheat-flour dumpling wrappers Blanched cabbage leaves
  • Fatty minced pork Lean minced pork or chicken
  • Pan-frying in oil Bamboo steamer cooking
See the full breakdown →
A hand holding up three wafer-thin, golden-brown homemade potato crisps flecked with dark herbs, backlit by a circular pendant light with exposed bulbs in a bright modern flat.

Crispy Homemade Potato Crisps with Herbs

Compared to Salt & vinegar crisps (BBC Good Food)

Per serving Classic This Change
Calories 293 kcal 135 kcal −54%
Protein 7g 3g −57%
Carbs 40g 26g −35%
Sugar 6g 1g −83%
Saturated fat 6g 0.4g −93%
  • Deep-frying in refined vegetable oil Dry roasting or air-frying with a light brush of olive oil
  • Heavily salted seasoning sachets A measured pinch of fine sea salt plus fresh or dried herbs
  • Processed, refined potato starch base Whole unpeeled potato slices
See the full breakdown →
A brioche bun split open and filled with saucy Indian turkey keema, shredded red cabbage and sliced green chilli, served on a white plate on a dark glass table

Indian Turkey Keema Brioche Buns

Compared to Lamb keema curry (BBC Good Food)

Per serving Classic This Change
Calories 403 kcal 540 kcal +34%
Protein 31g 34g +10%
Carbs 16g 58g +263%
Sugar 10g 10g same
Saturated fat 7g 5g −29%
  • Full-fat lamb or beef mince Lean turkey mince (5% fat)
  • White bread roll or plain naan Brioche bun
  • No vegetable content Shredded red cabbage and fresh green chilli
See the full breakdown →
Five glass jars filled with deep purple-red blackberry jam, sealed with red and white gingham lids, arranged on a wooden chopping board on a marble kitchen counter, with dark green cabinetry visible in the background.

Blackberry Jam

Compared to Blackberry jam (BBC Good Food)

Per serving Classic This Change
Calories 44 kcal 38 kcal −14%
Protein — —
Carbs 12g 9g −25%
Sugar 12g 8.4g −30%
Saturated fat — —
  • 1.5 kg jam sugar to 1.8 kg blackberries 750 g jam sugar to the same fruit
  • A long boil to set a high-sugar mix Jam sugar with pectin and plenty of lemon juice
See the full breakdown →
Overhead view of a white bowl containing Japanese curry mince over a bed of rice, topped with two halves of a soft-boiled egg dusted with togarashi, with wilted spinach, chopped spring onions and a whole green pepper arranged alongside, served with a spoon on a marble surface

Japanese Curry Mince Bowl with Soft-Boiled Egg

Compared to Katsu curry (BBC Good Food)

Per serving Classic This Change
Calories 743 kcal 610 kcal −18%
Protein 29g 50g +72%
Carbs 80g 55g −31%
Sugar 14g 6g −57%
Saturated fat 16g 8g −50%
  • A breaded, deep-fried chicken cutlet Half beef, half chicken mince, browned in the pan
  • Curry sauce loosened with stock and oil A curry cube loosened with milk
  • A large bowl of plain white rice A measured 60 g dry rice per person, with spinach and spring onions
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A large dark frying pan held by a person in a black top, filled with pieces of chicken simmering in a golden coconut milk sauce, scattered with fried curry leaves, black mustard seeds and two whole dried red chillies

Kerala Coconut Chicken Curry

Compared to Kerala chicken curry (typical version, estimated)

Per serving Classic This Change
Calories 520 kcal 380 kcal −27%
Protein 35g 36g +3%
Carbs 10g 8g −20%
Sugar 5g 4g −20%
Saturated fat 24g 13g −46%
  • Full-fat coconut milk (400 ml) Half full-fat coconut milk, half low-fat coconut milk
  • Coconut oil for tempering Rapeseed oil for tempering
  • Skin-on chicken thighs Skinless chicken breast or skinless thigh
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A whole spatchcocked chicken with deeply charred, rendang-red skin rests on a wooden chopping board surrounded by fresh coriander, mint and lime wedges, with a small blue patterned bowl of dipping sauce in the background.

Roast Chicken Rendang

Compared to Chicken rendang (typical version, estimated)

Per serving Classic This Change
Calories 650 kcal 395 kcal −39%
Protein 38g 52g +37%
Carbs 11g 7g −36%
Sugar 7g 4g −43%
Saturated fat 28g 5g −82%
  • A coconut milk sauce simmered down with the meat No sauce at all: the rendang goes on as a rub
  • Chicken thighs simmered in the sauce A whole spatchcocked bird, breast and legs together
  • Oil in the marinade Rendang sauce, lime juice and lemongrass only
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Two slow-braised lamb shanks with exposed bones standing upright, resting on a bed of spiced brown rice scattered with caramelised onions, raisins and toasted almonds, garnished with fresh coriander, served in a square white bowl on a restaurant table.

Slow-Braised Lamb Shanks with Spiced Rice

Compared to Braised lamb shanks (BBC Good Food)

Per serving Classic This Change
Calories 295 kcal 610 kcal +107%
Protein 25g 48g +92%
Carbs 5g 52g +940%
Sugar 2g 8g +300%
Saturated fat 8g 5g −37%
  • White rice cooked in lamb drippings with added ghee Brown basmati rice cooked in defatted braising stock
  • Deep-fried almonds Dry-toasted flaked almonds
  • Generous ghee or butter stirred through the rice A small drizzle of extra-virgin olive oil
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Overhead view of a round glass baking dish of boulangère potatoes fresh from the oven, showing a deeply golden and caramelised top layer of thinly sliced potatoes scattered with dark herbs, sitting on a gas hob with bubbling juices around the edges.

Boulangère Potatoes

Compared to Potatoes dauphinoise (BBC Good Food)

Per serving Classic This Change
Calories 289 kcal 285 kcal −1%
Protein 7g 6g −14%
Carbs 30g 52g +73%
Sugar — —
Saturated fat 9g 3g −67%
  • Double cream and full-fat milk Hot stock
  • Parmesan on top Thyme, rosemary and slow-cooked onions between the layers
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