Every Cypriot 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: Lountza, down 67% from 330 to 108 kcal a serving.
- Lightest dish: Melitzanosalata at 75 kcal.
- Most protein: Kouneli Stifado at 67g a serving.
- Could not be lightened: 12 dishes, named with the reason in Authentic-ish Cypriot.
Every Cypriot dish, heaviest saving first
| Dish | Traditional | This version | Saving | Protein |
|---|---|---|---|---|
| Lountza | 330 kcal | 108 kcal | 67% | 15g |
| Paidakia | 717 kcal | 264 kcal | 63% | 36g |
| Moussaka | 775 kcal | 302 kcal | 61% | 27g |
| Bakaliaros me Skordalia | 916 kcal | 393 kcal | 57% | 39g |
| Kolokithakia Yemista | 399 kcal | 177 kcal | 56% | 18g |
| Koupepia | 337 kcal | 157 kcal | 53% | 13g |
| Ttavas | 815 kcal | 387 kcal | 53% | 38g |
| Kotopoulo me Patates sto Fourno | 759 kcal | 366 kcal | 52% | 38g |
| Talattouri | 168 kcal | 86 kcal | 49% | 11g |
| Kotopoulo sta Karvouna | 586 kcal | 300 kcal | 49% | 40g |
| Sheftalia | 275 kcal | 143 kcal | 48% | 22g |
| Halloumi sto Tigani | 421 kcal | 220 kcal | 48% | 17g |
| Afelia | 691 kcal | 386 kcal | 44% | 46g |
| Ravani | 463 kcal | 265 kcal | 43% | 8g |
| Souvla | 772 kcal | 449 kcal | 42% | 59g |
| Souvlaki | 718 kcal | 418 kcal | 42% | 40g |
| Koupes | 538 kcal | 315 kcal | 41% | 16g |
| Salata Horiatiki Kypriaki | 288 kcal | 170 kcal | 41% | 8g |
| Melitzanosalata | 125 kcal | 75 kcal | 40% | 4g |
| Patates Antinaktes | 484 kcal | 302 kcal | 38% | 5g |
| Kataifi | 523 kcal | 324 kcal | 38% | 8g |
| Galatopoureko | 433 kcal | 274 kcal | 37% | 10g |
| Makaronia tou Fournou | 762 kcal | 491 kcal | 36% | 35g |
| Anginares me Koukia | 335 kcal | 215 kcal | 36% | 9g |
| Daktyla | 394 kcal | 254 kcal | 36% | 7g |
| Tsipoura sta Karvouna | 543 kcal | 355 kcal | 35% | 55g |
| Psari Plaki | 439 kcal | 296 kcal | 33% | 39g |
| Marides | 422 kcal | 288 kcal | 32% | 24g |
| Garides Saganaki | 412 kcal | 290 kcal | 30% | 40g |
| Oktapodi Krasato | 462 kcal | 330 kcal | 29% | 38g |
| Palouze | 177 kcal | 127 kcal | 28% | 2g |
| Halloumi Salata | 324 kcal | 236 kcal | 27% | 14g |
| Fasolia Yiahni | 211 kcal | 157 kcal | 26% | 8g |
| Mahalepi | 269 kcal | 199 kcal | 26% | 6g |
| Tiganites me Halloumi | 450 kcal | 342 kcal | 24% | 22g |
| Halloumopita | 636 kcal | 500 kcal | 21% | 22g |
| Stifado | 591 kcal | 468 kcal | 21% | 49g |
| Tourlou | 250 kcal | 198 kcal | 21% | 7g |
| Kleftiko | 1029 kcal | 842 kcal | 18% | 46g |
| Pourgouri Pilafi | 283 kcal | 231 kcal | 18% | 8g |
| Tahinopita | 479 kcal | 403 kcal | 16% | 12g |
| Koukia | 605 kcal | 523 kcal | 14% | 36g |
| Loukoumades | 365 kcal | 314 kcal | 14% | 6g |
| Eliopita | 391 kcal | 341 kcal | 13% | 10g |
| Kalamari sta Karvouna | 233 kcal | 206 kcal | 12% | 28g |
| Anari me Meli | 227 kcal | 203 kcal | 11% | 9g |
| Kouneli Stifado | 666 kcal | 597 kcal | 10% | 67g |
| Ravioles | 604 kcal | 565 kcal | 6% | 31g |
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 Cypriot 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.