6 healthier takes on classic British favourites

This alternative Full English Breakfast contains almost half the calories of a traditional fry-up, just by making only a couple of small swaps. 

Traditional Full English Breakfast: 

2 Bacon, 2 Sausage, 2 Fried Eggs, Beans, 2 slices toast with butter, Fried mushrooms, Hash Brown, Grilled Tomatoes 

= 1000+ kcals 

BeeZee English Breakfast: 

2 Linda McCartney Red Onion & Rosemary Sausages, 2 Poached eggs, ½ tin beans, 1 Slice wholemeal toast, Mushrooms (no oil), Grilled Tomatoes 

= Less than 600 kcals 

This veggie healthy Full English can also easily be adapted to become vegan. All you need to do is swap the eggs for tofu scramble. 

We won’t deny you sauces though (just remember portion size!), but the real question is; are you Team Red Sauce or Team Brown Sauce? 

By Matt White, BeeZee Families Nutritionist in Hertfordshire 

Originating from the town of Bakewell in Derbyshire, the Cherry Bakewell is a traditional tasty treat. But made from butter shortcrust pastry and lots of sugar, it’s not great for our waistlines!  

Our nutritionist Ashleigh has taken a classic Bakewell Tart recipe from BBC Good Food and suggested some tweaks to adapt the recipe to create a healthier alternative.  

TIPS: 

1. Making individual tarts is a good way to help with portion control – instead of being tempted by cutting a large slice you have an easy to grab pre-portioned piece.
2. Swap some of the butter for vegetable oil. This will help to reduce the saturated fat. Start with replacing half of the amount, at a 1:1 ratio, to not change the texture.
3. Reduce the amount of sugar – generally you can reduce it by 25% you not notice the difference!
4. Whole grain flour – Add in some heart healthy fibre by replacing plain flour with whole grain. This will add a nuttiness to the flavour – you can start out with only replacing half with wholegrain if you prefer.
5. Fresh Fruit – Cut out the jam and use fresh cherries instead. Cut in half and press into the batter right before they go into the oven. You can even keep one on top to replace the Glace cherry. This will reduce on the added sugar from the jam and candied fruit.

Ashleigh Coomber, BeeZee for All Nutritionist in Brighton 

Some research suggests that cutting back on red meat can help prevent obesity, so switch beef for beet. By also switching to lower fat alternatives for oil, cheese and pastry will also slash calories in this healthier, veggie spin on the British classic. 

Ingredients (Serves 4) 

• 250g butternut squash, peeled and cut into 1cm dices 
• Low calorie spray oil (only 2Kcals per spray)* 
• Mixed herbs 2tsps 
• 2 shallots 
• 250g closed cup mushrooms, chopped 
• 1 garlic clove, crushed 
• 75ml very low fat cream cheese* 
• 50g fresh bread crumbs 
• 75g cooked chestnuts  
• Nutmeg for grating 
• 250g block ‘light’ puff pastry* 
• 3-4 cooked beetroot  (about 200g) 
• 1/2 egg, beaten for glaze 
• Seeds to decorate e.g. sesame/poppy 

Method 

• Heat the oven to 200C/180C fan/gas 6. Toss the squash with 1tbsp olive oil, half the mixed herbs and some seasoning. Tip onto a baking tray and roast for 25 mins until tender.  
• Meanwhile, heat 1 tbsp oil in a large frying pan and fry the shallots for 10 mins until tender. Add the mushrooms and fry for 15 mins until softened, and the liquid has evaporated.   
• Add the garlic and remaining mixed herbs to the mushrooms, fry for a minute, then add the low fat cream cheese. Stir until it coats the mushrooms and no liquid remains. Fold in the breadcrumbs,  chestnuts and roast squash. Season everything well, adding a grating of nutmeg. Leave to cool before assembling the wellington.  
• Roll the pastry out on a floured work surface to a 35 x 45cm rectangle. Transfer to a large parchment-lined baking sheet with one of the long lengths of the pastry facing towards you. Spoon the mushroom and squash mixture down the length of the pastry, leaving a 7cm border along the top and 1cm on both sides. Brush all the exposed pastry with beaten egg. 
• Put the beetroots in a line down the middle of the filling – they should be touching. Fold the filling-covered, long length of the pastry over the beets, using the paper to help you. Roll up and trim the pastry with a knife when it’s overlapping by 1cm. 
• Place the wellington seal-side down, and pinch the ends to seal. Egg wash the whole thing and use a fork or blunt cutlery knife to score the pastry in a pretty pattern. Chill until for at least 30 mins, or up to 24 hrs.  
• Heat the oven to 200C/180C fan/gas 6. Brush the wellington with more beaten egg, sprinkle with the sesame or poppy seeds and bake for 45-50 mins until golden brown and puffed up. Leave to rest for 10 mins before carving into chunky slices with a sharp knife to serve. 

*lower fat alternatives 

Recipe adapted from www.bbcgoodfood.com 

Nutrition per serving:  450 Kcals, 27g fat (10.5g saturates), Carbs 50g, Sugars 10g, Fibre 6g, Protein 11g, Salt 1g 

Ruth Towell, Dietitian in Hertfordshire

In this veggie take on a Shepherd’s Pie, Katie shows how you can tweak almost every ingredient for a healthier British dish. Also, by cutting back on red meat you’ll be reducing your risk of bowel cancer and other health complications, whilst helping to save the planet, too!

Katie Sutton, Nutritionist in Brighton

A healthier guide to British food wouldn’t be complete without an English seaside favourite – Fish & Chips! Here’s our tried and trusty BeeZee recipe – BeeZee Families approved!

Ingredients

• 750g sweet potatoes
• Spray oil
• 1 tsp sweet paprika (optional)
• 4 white fish fillets, such as cod or haddock, approx 150g each
• 75g breadcrumbs
• 1 lemon, zested
• 25g Italian style cheese
• 2 tbsp chopped flat leaf parsley
• 2 tins of peas
• 1 tbsp crème fraiche
• 1 tbsp chopped fresh mint
• side salad to serve

Method

1. Preheat the oven to gas 6, 200°C, fan 180°C.
2. Cut the sweet potato into thick wedges and place in a shallow roasting tray. Spray with some spray oil, season and sprinkle with the paprika, if using. Mix well to combine. Bake for 30 minutes in the preheated oven, turning halfway through.
3. Meanwhile, spray some spray oil onto a baking tray and place the fish fillets onto the tray.
4. Put the breadcrumbs in a bowl, then add the lemon zest, Italian style cheese and parsley and mix together.
5. Divide the mix evenly into 4 and press them on top of each fish fillet.
6. Bake in the oven for the last 10-12 minutes of the sweet potatoes’ cooking time, or until the crumbs are golden, the fish is opaque (not ‘see-through’) and the potatoes are golden and crisp.
7. De-tin the peas and heat in a pan, boil for 3 minutes.
8. Drain the peas and place in a bowl with the crème fraiche and mint. Use a fork and mash it together until desired consistency.
9. We suggest serving up with the side salad … enjoy!

Nutritional Information per serving:

(Serves 4)

Energy 408kcal
Fat 8.7g
Saturated Fat 4.2g
Sugar 24.2g
Salt 0.6g