Today marks the beginning of British Food Fortnight, fourteen days of celebrating eating home-grown produce.
However, as many of our national dishes can be rather hearty and calorie-laden, we’ve challenged a handful of our Nutritionists to re-write the recipes and come up with a BeeZee twist on the British classics.
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.
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)
*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!
Healthy Switch Option
|Oil for softening onions||Spray oil helps control the amount of oil we use, and helps reduce the calories in a meal – a couple of sprays is usually enough in a good non-stick pan. |
|Onion, chopped||Add some veg when you’re softening the onions – chopped carrots and peas work well – and up your veg intake for the day!|
|Lamb mince||Opting for a plant-based mince such as soya reduces the fat content of your meal and is also a greener tick for your carbon footprint! Check out your food footprint here! |
|2 Tbsp tomato puree||Tomato puree is a healthy addition in small quantities! Ideally, go for a ‘no added sugar or salt’ one to reduce your intake of these all too common pesky hidden ingredients! |
|Splash of Worcester Sauce||A splash is fine, or try adding some spices instead to mix up the flavour. |
|Beef stock||Each 100ml of beef stock has almost 1 gram of salt in! That’s a sixth of your maximum recommended daily intake! Switch out to a low salt vegetable stock with only a tenth of a gram and add other seasonings such as pepper if you want to. Check out how salt savvy you are with this quiz. |
|Potato for the mash topping||Switch the potato for sweet potato! They are high in fibre and contain more vitamins and minerals than regular potatoes. |
|Butter for the mash topping||Switch the high-in-saturated-fat butter for a teaspoon of olive oil – you’ll save a load of calories and also get a small amount of healthier unsaturated fats in. |
|Milk for the mash topping||Try one of the many plant-based milks on offer today and reduce your saturated fat intake even more! Almond and oat milk are popular these days – just make sure to check it hasn’t got added sugar in by looking at the ingredients list.|
Katie Sutton, Nutritionist in Brighton
Ellie has found a great healthier bread and butter pudding recipe, which uses wholemeal bread, skimmed milk instead of cream and a hell of a lot less sugar than your traditional pud. This recipe comes in at just 256 calories per portion and is packed with fibre (and you can find out here why fibre is so vital in our diets!)
The original recipe can be found here, and here’s why you should make it…
Ellie Rogers, 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!
Nutritional Information per serving:
Saturated Fat 4.2g