Before & after
The same dish you already love, rebuilt so the numbers work — then shown side by side, so you can see exactly what changed and what it bought you.
The World Health Organization recommends keeping free sugars below 10% of daily energy, and suggests a further reduction below 5% for additional benefit. Most of it doesn't come from the sugar bowl — it's already in the sauces, dressings and bakes we cook from habit.
UK guidance puts adults at 30g of fibre a day. Most of us fall well short. Fibre is the macro people forget to count, and it's the one that quietly does the most — for digestion, for cholesterol, and for how full a meal actually leaves you.
UK guidance caps saturated fat at around 30g a day for men and 20g for women. Replacing it with unsaturated fat — olive oil instead of butter, for instance — is one of the most consistently supported single changes you can make to a diet.
The recommended maximum is 6g of salt a day, roughly a teaspoon. The majority arrives through everyday cooking and processed ingredients rather than the salt cellar at the table, which is exactly where a recipe can quietly fix it.
Figures are standing UK and World Health Organization dietary guidance for adults, not the results of any single study.
The mission
I didn't set out to build a recipe site. I set out to feed my family the food they actually ask for, without quietly handing them a day's saturated fat in a single bowl of pasta.
As an ophthalmologist I spend my working life looking at what circulation and inflammation do to the body over decades — the eye shows it earlier and more clearly than almost anywhere else. It's very hard to see that every week and then cook without thinking about it.
But nobody wants to eat a compromise. So the rule here is simple: if the fixed version isn't as good as the original, it isn't a recipe worth publishing. Every dish on this site had to earn its place at my own table first.
Classic creamy courgette pasta Lemon & Courgette Pasta