Review: Kanapina


Located opposite Canary Wharf tube station (Reuters Plaza), is a brightly coloured kiosk serving wholesome, tasty roti rolls to the busybodies of Canary Wharf.

We weren’t really sure what to expect from the brightly coloured vendor, but we left feeling confident that no damage was done to our arteries or waistline. We were so impressed, in fact, that we took some time out to chat with one of the owners, Neelam Patel, to find out what really goes into a Kanapina roti roll.

Neelam assured us that the Kanapina menu was designed to be fresh and wholesome. Mustard oil is used where needed, chicken is grilled, and the beef is slow cooked. The most reassuring confirmation for us was that ghee is not used in the preparation of the meals.


It was while on holiday in India that Neelam noticed a distinct difference in Indian food in England and the food he was enjoying in India. Throughout the rest of his holiday he became more and more conscious of the difference not only in taste, but aroma and appearance. That was when the penny dropped and he realised that after its introduction to the UK, the quality of Indian food had gradually evolved from nutritionally wholesome and flavourful fare to calorie dense, commercial food.

On his return, he and a few others put their head down and developed the concept of Kanapina – ‘kana means ‘to eat’ and pina means ‘to drink’. The Kanapina menu is inspired from traditional family recipes and offers an option for pretty much anyone:

Calorie counters Nutritional values are only available for lassis at this stage, but management would like to include nutritional values on food soon too!
Carb conscious diners Chicken tikka or beef pondicherry nanga bowls are a winner
Coeliacs Chicken tikka, lamb sheikh kebab, beef pondicherry or shahi paneer tikka nanga bowl.
Vegetarians Shahi paneer tikka roti or nanga bowlDal vada roti or nanga bowl
Vegans Dal vada roti


Although only basic nutritional information is currently available for the lassis (see below), staff have an ingredient list they can refer to should you need to find out anything specific.

  Mango lassi Pineapple & Coconut lassi Vanilla Bean & Raspberry lassi
Energy 105kcals 112kcals 122kcals
Protein 2.7g 1.8g 3.3g
Carbohydrates 12.4g 18.3g 13.3g
Total Fat 4.9g 3.6g 6.2g
Sodium <0.1g <0.1g <0.1g


250ml serving size

What we tried

The beef pondicherry roti, chicken tikka roti roll, shahi paneer tikka nanga bowl, lamb sheikh kebab nanga bowl.

What we liked

The flavour combinations and the fact that roti rolls are filling

What we would do differently

Add more salad to the nanga bowls

Value for Money

A Kanapina roti roll will run you less than a fiver making this a healthy meal that is kind to your pocket.

Loyalty Card

Free side on your 3rd purchase

Free drink on your 6th purchase

Free Roti Roll or Nanga Salad Bowl on your 10th purchase

Find Out More


If your only experience of Caribbean food is from the streets of Ladbroke Grove towards the end of an eventful Notting Hill Carnival, you’d be forgiven for querying the nutritional friendliness of a typical Caribbean meal. However, a visit to Rhythm Kitchen in Westfield Stratford may challenge that opinion.

Located in one of the largest shopping centres in the UK, Rhythm Kitchen serves a Caribbean menu with a slightly modern twist.

The ‘I jerked the sheriff’ printed boldly on the back of staff shirts and website warnings that chickens will be jerked on site are humorous on the one hand but indicative of how integral Caribbean seasoning is to the menu.

Expect basics like jerk chicken, jerk pork and braised oxtail alongside modern additions such as the jerk chicken burger and jerk chips.

This establishment seems to be conscious of their halal diners, which calls into question the inclusion of jerk pork on the menu.

We also noticed that there is only one dish on the menu that has been specifically created for vegetarians…

We tried:

Jerk chicken breast pieces with a side salad and coleslaw

Jerk pork with rice and peas and coleslaw

Lamb roti

This is definitely not a stereotypical Caribbean offering. The flavours were combined a little differently than we were expecting from the jerk pork and jerk chicken but the authenticity was not compromised.

The same couldn’t be said for the lamb roti which had the right seasoning but lacked the depth of flavour that a roti should have.

Regardless of the taste, food is prepared without excess oil, well presented and served in sensible portions.

Value for money
At £7.25 for a ¼ chicken with 2 sides it’s a touch more expensive than your average Caribbean meal but that’s to be expected given its high profile location.

Good for: Halal diners

Ok for: Vegetarian, vegan and carb conscious diners

Not so good for: calorie counters, coeliacs

What we liked
The modern twist to a traditional offering

The preparation area plainly visible

What we would do differently
Remove jerk pork from the menu

Add at least one more vegetarian dish to the menu

Either revisit the recipe for the lamb roti or remove it from the menu and stick to what they do best – jerk

What they said:
We e-mailed Rhythm Kitchen to find out what assurance they can give to their halal diners that there is no risk of cross contamination.

We’re still waiting on a response but will update you as soon as they come back to us.

Find out more:

You can count on J.D.Wetherspoon to serve up a meal and drink that won’t break the bank but whilst the prices can’t be faulted, the macronutrient ratio of most of their menu used to worry BBB slightly.

Thankfully, the pub chain have stepped up their game and now offer a salad that most busy bodies would find suitable for their dietary requirements.

The Superfood Salad with Chicken and Balsamic Vinaigrette Dressing is made with chargrilled slice chicken breast with butternut squash, spinach, edamame soya beans, broccoli, fine green beans, pomegranate seed and red chard with balsamic vinaigrette. Perfect for the gluten intolerant, lactose intolerant, calorie counters, and clean eaters (ask for your vinaigerette on the side).

Busybodies who are conscious of their protein intake will be pleased to know that this salad offers a hefty 42g of protein and only 12g of carbs.

At 380 kcals and 5g of fibre per serving this is definitely a salad to opt for when you’re out and about.

In addition to this handy menu addition, the entire online menu is designed in a way to help you build your own menu based on your requirements. Calories are listed just below the menu item and if you click ‘view more’ you’ll be able to see the nutritional breakdown of the meal.

Hopefully we’ll be seeing more balanced meals on their menu.

Good Food to Go


Imagine our surprise when we popped into Holland & Barrett in Moorgate to grab a snack and stumbled upon a lovely little café called Good Food to Go.

A quick scan of the menu reassured us that there were plenty of balanced options to choose from for diners with various types of requirements. We had a quick chat with the staff on duty who assured us that there were options on the menu for gluten intolerant, lactose intolerant and vegetarian customers. We also discovered that all products are free from hydrogenated fats – a definite plus for us.

Other great features of this find are freshly squeezed orange juice on order and an actual porridge bar so that your breakfast is exactly the way you want it.

The icing on the cake is the dairy free and diabetic ice cream!

What we loved
The oatmeal bar

What could be improved?
We’d love to know the nutritional values of the ice cream



Home of legendary, Portuguese flame-grilled PERi-PERi chicken

Nando’s is a restaurant that has long prided itself on their Afro-Portuguese flame grilled chicken – words that any health conscious busy body warmly welcomes. This is a popular establishment due to their reasonable pricing and relatively healthy options.

On the whole we have no complaints regarding the service, the meal or the nutritional value. We did find it interesting that the website has calculated the butterfly chicken breast as containing 58g of protein, especially as our butterflied breast was on the A cup size. That said, it was no doubt a big shot of lean protein with minimal salt.

The nutritional value of the macho peas did take us by surprise though. They tasted absolutely divine going down but contain 10g of fat per serving which we hope is from olive oil. We’ve contacted their head office regarding this in hopes of confirmation and are still awaiting a response.

The overall calorie count of the entire meal was fairly reasonable, although, anyone particularly concerned with calorie consumption can swap the mushy peas for a side salad to bring the calorie count down a smidgen. Avoid obvious pitfalls such as coleslaw, garlic bread and creamy mash and you should be allright.

Nando’s is a safe bet if you are on the hunt for fairly healthy food in a hurry.

What We Ate

Flame Grilled Butterfly Chicken Breast with two portions of Macho Peas

What we loved
The tasty combination of lean protein and fibre
Chips are served unsalted

What could be improved?
More veggies on offer as sides
Ingredient listing on the website

Number of locations in London
86 within the M25

Peri Peri Butterfly chicken

Energy (Kcal) 315.1 Total Carbohydrates (g) 0.2
Protein (g) 58.2 Carbohydrates – Sugar (g) 0.2
Total Fat (g) 9.1 Salt EQ (g) 0
Saturated Fat (g) 2 Fibre (g) 1

Macho Peas

Energy (Kcal) 158.2 Total Carbohydrates (g) 9.8
Protein (g) 6.58 Carbohydrates – Sugar (g) 2.8
Total Fat (g) 10.36 Salt EQ (g) 0.28
Saturated Fat (g) 3.64 Fibre (g) 5.88

Who can eat here?

Vegans (TBC)

Gluten intolerant diners (TBC)

Calorie counters

Loyalty Card Programme

Find out more!/nandos_official

My Old Dutch


Established in 1958, My Old Dutch prides itself on being London’s oldest pancake house. With three locations in central London and a wide choice of either savoury or sweet pancakes, it seems like the perfect place to make a beeline for on any day of the week.

Before visiting we hopped onto their website in an attempt to get an idea for what their menu had to offer a balanced busy body, but we were sadly disappointed.

Unfortunately, their devotion to tradition has resulted in a 20th century menu for nutritionally conscious 21st century diners.

It may have been a bit optimistic for us to hope for a gluten free option at a pancake house, but at the very least we were hoping to understand how many calories were in a pancake. There was a glimmer of hope when we spotted the ‘lite’ menu, but with no explanation of how the ‘lite’ menu differed from the standard menu, it merely presented itself as a different type of offering and not necessarily a healthier option.

The menu does offer a choice of salads so coeliacs technically have options – although limited.

What we tried
Smoked salmon pancake with mushroom and dill

Poffertjes (authentic, light, fluffy, baby pancakes, traditionally served with sugar and butter)

What we thought
It’s hard to get a pancake wrong. Our smoked salmon pancake was a lot larger than we expected and therefore very filling. From experience we believe that the Smoked Salmon pancake provided a good amount of protein, but without understanding the ingredient list, we don’t know how dairy, simple/complex carbs or fats factor into the balance.

Despite how filling our Smoked Salmon pancake was, we made room for these little treats which were pretty much as described on the menu. They weren’t as light and fluffy as American pancakes, but this is My Old Dutch after all, so we won’t hold that against them.

After our visit we contacted them to find out if they provided a gluten free option but they confirmed that they did not.

What was achieved in taste, was unfortunately lost in nutritional consideration.

What we liked
The length of time My Old Dutch has been established and the traditional feel for the menu

What we didn’t like
The paltry attempt to include healthy options on the menu

The inability for a potential diner to understand the nutritional content with relative ease

Value for money
At just under £10 for the Smoked Salmon pancake it’s hardly a competitively priced pancake… However, considering the central London locations it’s the average price for a main meal.

What we would do differently
Create a pancake made with garam flour and soya milk so that coeliacs and vegetarians had a pancake option and weren’t just limited to salad

Clearly differentiate the ‘lite’ menu from the standard menu

Good for: diners who aren’t particular

Ok for: lacto ovo vegetarians

Not so good for: coeliacs, calorie counters, carb conscious diners or vegans