The United Kingdom is a diverse and multicultural cluster of countries, each with its own speciality dishes. We wanted to celebrate all corners with our own nutritious and delicious twists on some classic regional foods.

The British fry-up

To start this guide in style, here is our take on the traditional breakfast, otherwise known as the '''fry-up.’'

Whether you eat black pudding and Lorne sausage or are a fan of bacon and link sausages, there’s always a way to make this more balanced.

You might also want to add some grilled halloumi for a vegetarian option. If you’re a pescetarian, some grilled sardines or smoked salmon might be a pleasant swap, as might some cockles if you’re Welsh.

Firstly, this doesn't have to be fried at all. Air fryers are a great alternative, or you could grill or bake meats in the oven. Consider poached, boiled, or scrambled eggs as an alternative to fried, and choose your carbohydrate (toast OR beans OR a potato cake OR a flatbread/tattie scone).

It can also help to think about any vegetables you can get on that plate, such as baked mushrooms, grilled tomatoes, sauteed spinach or kale, or roasted peppers.

Consider adding avocado or drizzle butter or olive oil to your bread for a healthy fat. Seeds are also a delicious option to add extra crunch, so consider using a seeded loaf.

The key, of course, is to balance your plate. Ideally, even at breakfast, we aim for 25 % protein, 25 % carbohydrates, and 50 % vegetables with a source of fat from whole foods.

Regarding condiments, you might be more of a ketchup person or more of a brown sauce person. Whatever your preference, here are a couple of top tips:

Worcestershire sauce, mustard, horseradish sauce, and homemade hollandaise sauce are healthier options. It's also okay to enjoy mayonnaise as a fat source.

Here are some delicious sauce recipes for breakfast, lunch or dinner.

Let's start at the top and work down for everything else.

Scotland

While you might be thinking of fried Mars bars and shortbread, there are many delicious and nutritious options north of the border.

Porridge

Let's start with good old-fashioned porridge. A traditional Scottish porridge has oatmeal, hot water and salt, with additions of sugar and milk. Here are some ways to make this more nutritious:

Soups

Soups are a delicious addition to the day, especially when cold outside. Here are a few traditional Scottish soup recipes:

Scotch broth is a delicious, filling, barley and pulse-based vegetable soup with a meat stock (which could be replaced with a vegetable stock for vegetarians)

Cock-a-leekie is a traditional chicken and leek soup made with rice, barley, prunes, or a combination of the two.

Cullen skink is a delicious Scottish soup made with smoked haddock (traditionally made with Finnan Haddie), potatoes, and onions.

Seafood

You can't have that much coastline and not be famous for your seafood. There are so many delicious options, from the Buckie Crab and Loch Fyne Oysters to Finn Haddie and Arbroath Smokie.

Here are some Second Nature recipes that could be made with delicious Scottish smoked or unsmoked fish:

Meat

With its beautiful pastures, Aberdeen Angus is rightfully one of the UK's favourite beef options.

For a little more Scottish flavour, consider a balanced plate with 25 % Aberdeen Angus steak, 25 % sweet potato mash, and 50 % vegetables topped with a delicious, decadent whiskey sauce (see below).

Burns Night: Haggis, neeps, and tatties

Whether you're a regular visitor to Scotland or not, you will have heard of Rabbie Burns, the famous poet Burns Night, celebrated every year on the 25th of January.

This evening incorporates one of Scotland's most traditional dishes - haggis, neeps and tatties!

Haggis combines mutton and oats, making it relatively high in carbohydrates. Vegetarian haggis, which contains lentils and legumes, is also widely available and delicious.

Neeps, often thought to be turnip, is actually swede. The potatoes served tend to be mashed or roasted.

This dish isn't complete on Burns' night without a whiskey sauce.

It's possible to balance this dish by reducing the carbohydrates. Think about the balance of your plate while serving up this dish, and consider adding extra neeps or another vegetable to the mix, such as mashed celeriac or carrot.

You could also consider a portion of roasted vegetables or a mixed green salad on the side.

Moving on from Scotland without considering some delicious Scottish desserts would be unfair.

Enjoying dessert as part of a healthy, balanced diet is important. Try to portion desserts, share a serving, or practise mindful eating tips, such as eating slowly to savour the flavours.

Here is a traditional recipe for clootie dumplings and a vegan, gluten-free version.

Whichever recipes you choose, consider adding ginger, cinnamon, nutmeg, fresh vanilla and more dried fruit, and reduce sugar and treacle. Consider replacing 50 % of the regular flour with nut flour for a healthier but delicious dessert.

Here is a traditional Cranachan recipe that can be edited by reducing the whiskey and sugar. Here is a recipe for Cranachan that is low in sugar and has a whiskey-free alternative. Here is a vegan recipe for Cranachan, too!

You can make an even healthier version of Cranachan with Greek yoghurt, oats, and raspberries.

Northern England

We have the Northern counties of England just south of the border. Some of the most known dishes include:

Panackelty

This traditional meat and potato casserole is thought to derive from Middlesbrough, with links to Sunderland and the wider County Durham.

A twist of this dish, pan haggerty, includes cheese, and it is common in Northumberland, Cumbria, and Lancashire.

This dish is traditionally eaten on Mondays, but you can add this quick and convenient recipe to your meal plan any day of the week.

You can use any meat, such as corned beef, bacon, sausage, or lamb, and a range of root vegetables, such as carrots, turnips, and swede.

Here’s a simple traditional recipe using corned beef. This could be part of a healthy, balanced plate by ensuring equal quantities of meat and potatoes and that 50 % of the plate is vegetables. If using cheese, try this recipe.

Parmo

Parmo is popular in Teeside and typically consists of breaded chicken or pork topped with a béchamel sauce and cheddar cheese.

The Second Nature Chicken Parmigiana recipe is an excellent take on this. Ensure you serve this with a balanced plate of 50 % vegetables. You could try the Second Nature aubergine parmigiana recipe for a vegetarian option.

The Lancashire Hot Pot

The Lancashire hotpot is a slow-baked stew consisting of lamb or mutton and onion, topped with sliced potatoes, cooked on a low heat. Here is a traditional recipe.

Some recipes also contain offal, which is a nutritious, protein-rich addition to any dish. As with the Panackelty above, ensure your recipe has no more than 25 % carbohydrates, and always ensure your plate is 50 % vegetables.

The Cumberland sausage

Cumbria is famous for the Cumberland sausage. Here are a couple of SN sausage recipes for you to consider adding to your meal plan:

Yorkshire pudding

Who doesn't love Yorkshire pudding? When it comes to balancing a meal, the key is to choose Yorkshire pudding or potatoes for your Sunday roast. We've also found this almond flour Yorkshire pudding recipe for you.

We can't leave Yorkshire without including York ham, which is dry-cured and a perfect addition to the Second Nature cobb salad.

Scouse

If you are a Liverpudlian, Scouse is a family favourite. It is a stew typically made from chunks of meat (usually beef or lamb) with potatoes, carrots, and onion.

Traditional Scouse contained lobster (fancy!), but there are a number of less extravagant variations, often the result of leftovers from a Sunday meal.

Here is the one and only Paul O'Grady's Scouse recipe.

As with the Lancashire Hotpot and the Panackelty, it's all about balancing your plate by cooking some extra vegetables and ensuring that the dish is evenly balanced with the protein and the potatoes.

Northern Ireland

Northern Ireland has a unique cuisine, which includes delicious stews, bread, and plenty of seafood, especially oysters—a high-protein source!

Breads and carbohydrates

Traditional breads include soda bread, wheaten bread, the Belfast bap, potato bread, and a sweet bread called barmbrack, which is traditionally served on Halloween.

Remember to enjoy portioned bread sizes, aiming for 25 % of the plate or a thin slice of bread as a suitable portion. You could also make your bread using wholemeal flour to increase the fibre content, for example, our Second Nature Sourdough recipe!

Other Irish carbohydrate sources include Boxty, a potato pancake, and Colcannon, a creamy mashed potato dish with cabbage, cream, butter, and bacon.

Champ is another creamy and buttery potato mash with spring onions.

Again, focus on making this 25 % of your plate or a fist-sized portion and ensure the rest of your plate is balanced with other food groups.

To boost these mashed potato dishes' vitamin and fibre content, you could consider retrospectively adding more cabbage and spring onion.

Alternatively, you could replace the potato mash with a vegetable mash altogether, such as cauliflower, celeriac, or pumpkin mash.

Balanced meals

Some lovely, balanced meal options in Northern Ireland include the Irish stew and vegetable roll.

Irish stew is packed with plenty of root vegetables and a high-protein lamb, mutton, or beef source. This meal can be balanced and nutritious and filled with traditional bread from above.

Similarly, coddle is an Irish dish that is handy for using leftovers. It commonly consists of sausage slices, potato chunks, barley, onion, and herbs.

This is a great base to work with, as you have a protein and carbohydrate source with lots of flavour. Adding extra vegetables can make this traditional meal even more nutritious and balanced. The added fibre will also keep you fuller for longer.

As mentioned, vegetable rolls are also a well-balanced food in Northern Ireland. Made up of well-seasoned beef or pork and vegetables such as leeks and onions, this dish provides protein and fibre to keep your energy and glucose levels stable after eating.

Choosing these traditional dishes already gives you a great backfoot in healthier eating.

Irish Desserts

Some dishes that may need more healthy tweaking and consideration are Irish desserts Yellowman and Fifteens.

Originating from Ulster, Yellowman is a chewy, yellow, sweet dessert similar to toffee and honeycomb. Made with butter, brown sugar, golden syrup, a little vinegar, and bicarbonate of soda, it's difficult to tweak this dessert without losing its originality.

Therefore, we'd suggest using some mindful eating techniques to enjoy Yellowman in moderation:

Fifteens is a traditional Northern Irish traybake made with digestive biscuits, glace cherries, marshmallows, condensed milk and desiccated coconut.

Oat biscuits, which are higher in fibre, can add healthier carbs to the dessert, and fresh cherries can also provide vitamins, minerals, and other nutrients.

You might also want to experiment with using other chewy fruit in recipes like this one to reduce the marshmallow content.

Wales

Wales no doubt makes us think of coasts, castles, mountains, and delicious food!

Let's look at how traditional Welsh foods can fit on a healthy, balanced plate.

Traditional carbohydrates

Making up 25% of your plate or as part of a balanced snack when paired with some protein, fats, and fibre, here are some traditional Welsh carbohydrate foods:

Bara Brith is a Welsh fruit loaf. The dried fruit makes it sticky, and the spices add a flavoursome punch. The bread uses tea as an ingredient, making this dish unique.

This Bara Brith recipe uses no added sugar, and you can always replace the dried fruit with fresh chopped fruit, to reduce the sugar further.

Welsh cakes are a popular Welsh scone, usually made sweet. Here is a low-carb, gluten-free version you can try making, and a sugar-free recipe for Welsh cakes can be found here.

How about trying a Welsh cake with some full-fat yoghurt as a protein and fat source or a peanut butter spread for a more balanced snack?

Similar advice can be given to Wales' Crempog, a traditional pancake recipe. Although crempog is one of the oldest recipes in Wales, variations have been made over the years.

For example, like this recipe, you could skip the typical sweet pancake and try a savoury Crempog instead. This can help you manage your sugar intake while enjoying this Welsh delight.

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The Second Nature app has plenty of oat recipes, many of which can use Ceirch (Welsh oats).

One traditional recipe is Bara Ceirch, a Welsh oatcake. This savoury version is an excellent alternative to sweet biscuits and can help reduce overall sugar intake.

Welsh protein sources

Aiming for 25 % protein with each meal can help you feel full and satisfied. Protein-rich Welsh foods include Glamorgan sausages, Welsh lamb, Conwy mussels, cockles, and Caerphilly cheese.

Here are some delicious recipes using these protein sources:

Classic Welsh dishes

These classic dishes may require some mindful eating or slight tweaking, as mentioned below. Remember, you can always add more vegetables to any dish, such as traditional leeks and cabbage!

Welsh Cawl is the name for any variation of soup or broth. By including all food groups, these can be nutritious and balanced.

The recipe here uses meat for protein, potatoes for carbohydrates, and carrots, swede, and leeks for a variety of vegetables to increase the fibre content of this meal.

Similarly, Tatws Pum Munud is a traditional Welsh stew, usually made with bacon, potatoes and vegetables. All ingredients are sliced and layered, making this classic dish unique to Wales.

Welsh rarebit is a dish of melted cheese sauce on toast. This comfort meal can be tweaked to add more vegetables, such as tomatoes, mushrooms, peppers, spinach, or sweetcorn, to make it more nutritious.

You could also increase this dish's fibre and nutrient content by using wholemeal bread. Here is a recipe you can try out and add the above suggestions to.

Anglesey eggs are a tasty Welsh recipe for mashed potatoes with leeks and boiled eggs baked in a cheese sauce.

While this meal is already quite balanced, adding more vegetables or opting for a vegetable mash topping could help manage your carbohydrate portion and increase this meal's fibre and nutrient content.

The Welsh dish Laverbread is a little misleading, as it is actually made from seaweed. The laverbread seaweed is usually mixed with oats and seasonings to create a biscuit-like texture.

This dish can be eaten by itself, raw as a cold salad or paired with meat or eggs for protein. Here is an example of a laverbread recipe.

Midlands

We can't mention the Midlands without starting with the world-famous Melton Mowbray pork pie, a feature of this market town since the 1700s.

Melton Mowbray's pork pies were awarded EU-protected geographical indication status in 2009, which later became a UK-protected geographic origin mark. This restriction on production has limited the company to a fixed region around the town.

So, how can we incorporate these into our everyday meal plans? Firstly, consider the portion size. A pork pie can be sliced into smaller servings and added to a balanced picnic blanket or buffet table.

If you are a pork lover and want a bigger serving, you could remove some of the crust to reduce your carbohydrate intake and stack your plate with a range of delicious salad and vegetable options.

The Midlands is also famous for its cheese! Other than the household classic Red Leicester, the Midlands offers the Lincolnshire Poacher, the Colston Bassett Stilton, Sparkenhoe Red Leicester, Sage Derby, Dovedale Blue and Stichelton.

Did you know that for a cheese to be called a Stilton, it has to be made in Leicestershire, Nottinghamshire or Derbyshire?

Another fact linking the pork pies and the cheese is that pork pies were a by-product of the local cheesemaking industry, as the surplus whey proved ideal for fattening pigs!

Create your perfectly balanced cheeseboard with a variety of cheese meats, including parma ham, chorizo, and pate, olives, stuffed peppers, cherry tomatoes, grapes and strawberries, pickles, quince jelly and honey, seed crackers, or cheese biscuits, and serve this with some delicious side salads to provide a balanced meal or snack.

The Bakewell tart, originally the Bakewell pudding, was discovered in the town of Bakewell in Derby and was officially included in Eliza Acton's cookbook "Modern Cookery for Private Families" in 1845.

In 1900, the pudding developed into the tart. Here is a vegan, dairy-free, and gluten-free version for a healthier take on this classic recipe.

The base is made from almonds and dates, and a layer of homemade marzipan paste is topped with a homemade chia berry preserve.

Staffordshire oatcakes are actually not oatcakes at all! Think of oaty pancakes that you can have with either a sweet or savoury filling, which are perfect for breakfast, lunch, or dinner.

You could exchange the wheat flour for almond flour or gram flour for a less carb-rich, gluten-free version. Here are some delicious recipes to try:

Finally, we can't leave the Midlands without mentioning Bramley apples - The original tree is still alive in Southwell, Nottinghamshire. The tree was grown by Mary Ann Brailsford from a pip in 1809. To celebrate the Bramley, here are some Second Nature apple recipes:

The East coast

Moving East from the Midlands, we find ourselves on the North Norfolk coast, which means we must shout out the Cromer crab. Norfolk lobster, cockles, mussels, and seafood make a delicious meal or snack.

Here are some delicious seafood recipes:

Here is the BBC Good Food guide to mussels and here are the cockles recipes.

Samphire is also a delicious option and can be widely found in Norfolk.

This delicious seaweed makes for a nutritious accompaniment to any seafood dish. Here are some delicious samphire recipes (adapt the pasta serving or opt for courgetti).

Finally, early summer in North Norfolk means asparagus and strawberries!

Asparagus is a delicious addition to any meal. You can use this as your ''soldiers'' to go with your dippy eggs or sauteed in butter for your main meal.

Here are some asparagus recipes:

How about combining two Norfolk delights with a crab and asparagus omelette?

And who doesn't love a strawberry? Here are some Second Nature strawberry recipes:

Further south is Suffolk, which is famous for its pork. Here are some delicious SN pork recipes:

Created in Staffordshire, Branston Pickle is one of the most famous delights currently produced in Suffolk. It works wonderfully as an occasional condiment with a local sausage or a slice of Suffolk's Baron Bigod cheese.

London and home counties

Let's begin with some cockney classics. Pie, mash, and liquor is a Londoner's most famous meal.

Some healthy tweaks you can make here are ensuring you still have half a plate of vegetables by adding some peas or carrots or opting for vegetable mash.

Using vegetable mash can also reduce the carbohydrate content of this meal, or you can swap the pie crust for a different recipe, such as our sausage pie and mash recipe here or Second Nature's steak and ale pie.

Opting for only one carbohydrate source can be more balanced here, too, so either the mash or the pie. Instead, you could substitute the pie with another British classic, like bangers and mash.

Omitting the liquor and opting for a glass of water or flavoured sparkling water instead can also reduce unnecessary alcohol intake.

Another cockney dish is jellied eels, which originate from East London. The eels are boiled in a spicy stock and left to cool, forming a jelly-like texture around them. This is a high-protein source you can include with any meal!

Also, with any meal, you can sprinkle on some Maldon Salt, which originates from Essex and has a distinct flavour.

"Poulet Reine Elizabeth" was created by Le Cordon Bleu London to be served at the Coronation Luncheon in 1953. Now widely known as Coronation Chicken, here is a recipe for a balanced version.

To add some carbohydrates to this meal, you can enjoy the chicken with some wholegrain rice, in a wholemeal wrap with lettuce, or with some grains of your choice like this salad recipe.

To finish with something sweet, the Eton Mess dessert is refreshing and delicious.

It’s named after a squashed dessert at a cricket competition between two English schools, Harrow and Eton. Our ''no meringue eton mess'' recipe still represents this classic dish without added sugar.

South West England

It's time to open up some good old English debates on how to pronounce "scone" or what you put first on your scone—cream or jam?

The English cream tea consists of scones with jam, a cuppa on the side, and Cornish clotted cream.

Here are some ideas for making this a healthier occasion:

On that Cornish note, Cornish pasties can be filled with lean meat and lots of vegetables, using wholemeal pastry. Have half a pasty accompanied with a big side salad to balance your plate.

The Homity pie, better known as the Devon pie, is a delicious Devonshire delicacy made with leek, cheese and potato.

How about using the basis of our crustless quiche recipe but swapping the filling for these three ingredients to create your own take on the Homity pie?

While much cheese stems from the Midlands, this wouldn't be a guide to Britain without Cheddar cheese, from Cheddar in Somerset or double Gloucester, from Gloucestershire.

To enjoy the British delights, here are a few classic recipes from the Second Nature collection:

Every coastal region will argue that it serves Britain's best fish and chips. We had to put them somewhere, and we chose South West England.

This isn't the easiest meal to balance. You could share a serving of chips, remove the batter from the fish, and add some mushy peas and a side salad to balance your plate.

For tips on making your fish supper healthier, check out our eating-out guide, which has tips and ideas for most cuisines. Want to make a healthier choice? Here is Second Nature's take on fish and chips.

Finally, the stargazy pie is served about once a year, on the 23rd of December, to celebrate Tom Bawcock, who kept the village fed with fish during a very stormy winter. This is a pilchard pie.

British puddings

So many delicious puddings aren't necessarily regional and remind us of school dinners and family meals.

Crumbles, tarts, cakes, and puddings can all be enjoyed in a balanced diet. We recommend building a framework for yourself, with your meal plan containing your "everyday" foods and a few spaces in the week for some "occasional" choices like these.

Here is a short list of healthier tweaks for classic British desserts: