Every British dish in the series, with what it costs a serving now and what it cost before. The traditional figure is the real dish costed from its own ingredient list, not a straw man, so the saving is a measurement rather than a claim.
The short answers
- Biggest saving: Swede mash, down 70% from 289 to 86 kcal a serving.
- Lightest dish: Braised Red Cabbage at 83 kcal.
- Most protein: Roast pheasant at 83g a serving.
- Could not be lightened: 2 dishes, named with the reason in Authentic-ish British.
Every British dish, heaviest saving first
| Dish | Traditional | This version | Saving | Protein |
|---|---|---|---|---|
| Swede mash | 289 kcal | 86 kcal | 70% | 3g |
| Roast Pork with Crackling | 827 kcal | 289 kcal | 65% | 44g |
| Corned beef pie | 565 kcal | 202 kcal | 64% | 11g |
| Deep-fried Mars bar | 543 kcal | 232 kcal | 57% | 4g |
| Shepherd's Pie | 834 kcal | 386 kcal | 54% | 34g |
| Chicken and Mushroom Pie | 641 kcal | 300 kcal | 53% | 35g |
| Fishcakes | 403 kcal | 190 kcal | 53% | 24g |
| Eve's pudding | 394 kcal | 195 kcal | 51% | 3g |
| Scampi and Chips | 793 kcal | 405 kcal | 49% | 30g |
| Pan-fried Mackerel | 645 kcal | 329 kcal | 49% | 31g |
| Cauliflower Cheese | 481 kcal | 251 kcal | 48% | 16g |
| Lancashire Hotpot | 779 kcal | 422 kcal | 46% | 43g |
| Cheese and onion pie | 707 kcal | 400 kcal | 43% | 14g |
| Sausage and Bean Casserole | 631 kcal | 368 kcal | 42% | 32g |
| Victoria Sponge | 655 kcal | 378 kcal | 42% | 8g |
| Rice Pudding | 479 kcal | 276 kcal | 42% | 10g |
| Rumbledethumps | 420 kcal | 243 kcal | 42% | 8g |
| Roast Gammon | 734 kcal | 431 kcal | 41% | 56g |
| Peas and carrots | 170 kcal | 101 kcal | 41% | 5g |
| Bread and Butter Pudding | 454 kcal | 268 kcal | 41% | 11g |
| Battered Cod and Chips | 784 kcal | 476 kcal | 39% | 37g |
| Chicken Tikka Masala | 497 kcal | 301 kcal | 39% | 42g |
| Cullen skink | 400 kcal | 245 kcal | 39% | 28g |
| Toad in the Hole | 603 kcal | 373 kcal | 38% | 24g |
| Steak and Ale Pie | 881 kcal | 542 kcal | 38% | 43g |
| Fish Pie | 621 kcal | 386 kcal | 38% | 34g |
| Braised Red Cabbage | 133 kcal | 83 kcal | 38% | 3g |
| Scouse | 538 kcal | 336 kcal | 38% | 35g |
| Roast Beef and Yorkshire Pudding | 868 kcal | 560 kcal | 35% | 66g |
| Devilled Kidneys | 468 kcal | 304 kcal | 35% | 29g |
| Roast Venison Haunch | 413 kcal | 267 kcal | 35% | 46g |
| Smoked Haddock Kedgeree | 564 kcal | 370 kcal | 34% | 29g |
| Beef Stew with Dumplings | 685 kcal | 449 kcal | 34% | 36g |
| Sticky Toffee Pudding | 669 kcal | 444 kcal | 34% | 8g |
| Creamed leeks | 305 kcal | 202 kcal | 34% | 8g |
| Full English Breakfast | 662 kcal | 441 kcal | 33% | 35g |
| Pork Pie | 551 kcal | 369 kcal | 33% | 19g |
| Tattie Scones | 269 kcal | 182 kcal | 32% | 5g |
| Melton Mowbray pork pie | 615 kcal | 427 kcal | 31% | 25g |
| Spotted Dick | 410 kcal | 288 kcal | 30% | 8g |
| Roast pheasant | 678 kcal | 477 kcal | 30% | 83g |
| Treacle sponge | 482 kcal | 335 kcal | 30% | 5g |
| Apple Crumble | 409 kcal | 295 kcal | 28% | 8g |
| Kippers on Toast | 403 kcal | 294 kcal | 27% | 21g |
| Staffordshire oatcakes | 517 kcal | 379 kcal | 27% | 18g |
| Bubble and Squeak | 217 kcal | 161 kcal | 26% | 8g |
| Mushy Peas | 208 kcal | 154 kcal | 26% | 10g |
| Shortbread | 244 kcal | 181 kcal | 26% | 5g |
| Mince and tatties | 686 kcal | 507 kcal | 26% | 44g |
| Bacon Butty | 331 kcal | 253 kcal | 24% | 16g |
| Classic Scones | 369 kcal | 279 kcal | 24% | 8g |
| Welsh cakes | 292 kcal | 225 kcal | 23% | 4g |
| Deep-fried Whitebait | 424 kcal | 332 kcal | 22% | 23g |
| Bara brith | 247 kcal | 211 kcal | 15% | 4g |
| Roast Chicken with Stuffing | 1171 kcal | 1008 kcal | 14% | 76g |
| Eccles Cakes | 368 kcal | 332 kcal | 10% | 5g |
| Crumpets | 328 kcal | 303 kcal | 8% | 18g |
Where the numbers come from
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases, and the appendix of Authentic-ish British prints the exact database row used for each ingredient. Nothing here is estimated. How every number is computed sets out the method.
The swap kit is free and covers the changes that work on food which is not in any of the books.