Stovies Reloaded - University of Aberdeen

Stovies Reloaded:

Traditional Scottish Recipes Made Healthier

Garry Duthie

IntroductionThe Rowett Institute of Nutrition and Health, University of Aberdeen, Scotland has conducted research in diet and health for over 100 years. The Institute was founded by Nobel Prize winner Lord Boyd Orr and, over the subsequent years, staff at the Rowett have undertaken research which has contributed hugely to the modern science of nutrition as we know it today.

Scotland has a great natural larder. Unfortunately the Scots have an international reputation for eating unhealthy, artery-clogging food. As part of the Rowett’s Centenary celebrations, this recipe book attempts to revive interest in traditional Scottish foods and combat the impression that being Scottish or living in Scotland condemns us to a bad diet.

Diet and HealthThe food we eat markedly affects our health. For example, a 'Mediterranean diet' (which is a combination of foods such as olive oil, seafood, legumes, whole grain cereals, fruits and vegetables) is associated with low levels of heart disease, strokes and cancers. In contrast, a 'Scottish diet' is thought to contribute to many thousands of unnecessary deaths each year. Despite numerous public health campaigns, we still eat foods with too much salt, sugar and saturated fat and do not eat enough fruit and vegetables.

The Rowett Institute

was founded by John Boyd Orr

in 1913

Stovies Reloaded:Traditional Scottish Recipes Made Healthier

Traditional Scottish Food

Before the beginnings of the industrial revolution in the 19th Century, Scottish food relied heavily on ingredients we now regard as healthy. Early Scots mainly ate cereals such as oats and barley, root vegetables and seafood. Sources of lean meat included venison, rabbit and pheasant. The weather and harsh economic conditions also influenced our diet and deficiencies in some vitamins did occur. Typical Scottish staples such as porridge, soups, stews, bannocks and haggis were made from cheap, locally grown ingredients and nothing was wasted.

A change in dietary pattern was linked to industrialisation. Improved transport meant greater access to a wider variety of 'exotic' ingredients including herbs and spices. On the other hand it increased availability of refined sugar, salt and flour. We began to consume more of these in cakes, biscuits and sweets. Reliance on home grown cereals and vegetables decreased and the Scots turned away from the coarser foods such as oatcakes and bannocks which up until then had been major sources of carbohydrate and fibre.

In addition to its unhealthy reputation, the modern Scottish diet is often regarded as being bland, stodgy or deep fried. However, many traditional dishes involved braising, simmering and stewing for long periods at moderate temperatures. This 'slow-cooking' allowed subtle flavours to develop and a wide range of ingredients could be used to make distinctive stocks and gravies. In addition, the dependency on seasonal and locally available ingredients produced variety. There are many traditional recipes to sample, each with a distinct local focus. Indeed towns and villages often laid claim to their own delicacies e.g. Cullen Skink, Forfar Bridies and Fochabers Gingerbread.

Garry Duthie Professor of Nutritional Science, Rowett Institute of Nutrition and Health, University of Aberdeen, Scotland, UK.

Traditional Ingredients

Healthier Ingredients

Recipes

In the past food had to supply lots of energy to sustain a more physically active lifestyle. Many of the recipes in this book are likely to have been well known to your grandmother and great grandmother but are largely forgotten by the younger generations. However, modern constraints make resurrecting them a challenge. For example, cooking dishes regarded as distinctly Scottish took time and was mainly done by the women of the family. Today we have increasingly busy lifestyles and traditional cooking skills are being lost.

Using current nutritional knowledge our central goal has been to improve the health profile of traditional recipes by suggesting alternative ingredients which result in a lower saturated fat, sugar and salt content. Where possible, we have also tried to select recipes that are quick and straightforward to make with easily accessible ingredients.

Energy1621kJ387kcal

Fat

17.3gSaturates

8.5gSugars

3.0gSalt

1.0g

25% 43% 3% 17% 19%

Energy1455kJ346kcal

Fat

9.6gSaturates

2.7gSugars

3.3gSalt

0.6g

14% 14% 4% 10% 17%

Down by almost 50%

Down by almost 75%

Down by almost 50%

Bringing back traditional Scottish recipes with a modern twist could have several benefits from a culinary and health perspective!

For a more detailed explanation of this colour-coded scheme and related nutritional information see appendix.

For example, the traditional recipe for stovies, which is often a concoction of Sunday's leftovers, is high in saturated fat and has a medium amount of salt. By introducing a few small adjustments to the traditional recipe, we succeeded in almost halving the fat and salt content and lowering the saturated fat content from 43% to 14% of an adult's reference intake (below).

Some of these traditional Scottish recipes originate from particular regions within Scotland.

Origin of recipes

Soups Origin1. Cullen skink ...................... Cullen ..........................................page 12. Partan bree ........................ North-East Scotland ....................page 33. Scotch broth ...................... Scotland-wide ..............................page 5

Main Dishes 4. Aberdeen sausage .............. Aberdeen .....................................page 75. Clapshot ............................ Orkney .........................................page 96. Forfar bridies ..................... Forfar ..........................................page 117. Rumbledethumps .............. Borders .......................................page 138. Scotch pie .......................... Scotland-wide .............................page 159. Stoved howtowdie wi’ drappit eggs ....................... Scotland-wide .............................page 1710. Stovies ............................... Scotland-wide .............................page 1911. Tweed kettle ...................... Valley of the River Tweed ..........page 21

Puddings12. Clootie dumpling .............. Scotland-wide .............................page 2313. Cranachan ........................ Scotland-wide .............................page 2514. Dunfillan bramble pudding ............................. Scotland-wide .............................page 2715. Glister pudding ................. Skye ............................................page 29

Baking16. Border tart......................... Eyemouth ...................................page 3117. Dundee cake ..................... Dundee .......................................page 3318. Fochabers gingerbread ...... Fochabers ....................................page 3519. Pitcaithly bannocks ........... Pitcaithly, Perthshire ...................page 3720. Scotch pancakes ................ Scotland-wide .............................page 39

2. Partan bree 10. Stovies

12. Clootie dumpling 13. Cranachan 14. Dunfillan bramble pudding

20. Scotch pancakes

3. Scotch broth 8. Scotch pie 9. Stoved howtowdie wi’ drappit eggs

1

Cullen SkinkA wee bit about Cullen Skink...........

Originating from the East-coast fishing village of Cullen, this

soup (skink) is traditionally made with smoked Finnan haddock

from the Moray Firth, onions and potatoes.

2

Traditional Ingredients Alternative Ingredients

Alternative IngredientsTraditional Ingredients

% of an adult’s reference intake

Serves 4

•2smokedhaddockfillets(boneless)

•Water

•1onion,chopped

•600mlfullfatmilk

•450g(1lb)potatoes,boiled

•25g(1oz)butter

•1gsalt

•Peppertotaste

MethodSkinthehaddockifnecessaryandplaceinapanwithenoughboilingwatertojustcoveritandnomore.Bringtotheboilandaddthechoppedonion,thenturndowntheheatandsimmergently.

Whenthehaddockiscooked,takeitoutandflakethefishthenadditbackintothestock.

Inaseparatepan,bringthemilktotheboilandaddittothestock.Simmerforafewminutes.Mashthepotatoeswithbutterandaddtothepan.Stirtothickenthestocktoasoupconsistency.

Seasonwithsaltandpepper.

1

2

3

4

5

♥ Usesemi-skimmedmilk

♥ Replacebutterwithavegetablefatspread

♥ Omitsalt

Energy951kJ

226kcal

Fat

8.8gSaturates

5.3gSugars

6.9gSalt

1.5g

13% 27% 8% 25% 11%

Energy799kJ190cal

Fat

4.5gSaturates

1.7gSugars

7.4gSalt

1.4g

6% 9% 8% 23% 9%Typical values per 100g: Energy 317kJ / 75kcal

Per 300g serving Per 300g serving

Typical values per 100g: Energy 266kJ / 63kcalUsing 45% vegetable fat spread

3

Partan BreeA wee bit about Partan Bree...........

This is a speciality from North-East Scotland, with partan

being the Scots word for 'crab' and bree meaning 'liquid' or

'soup'. Adding a dash of tabasco gives this soup a little

extra kick.

4




Serves 2

•225g(8oz)crabmeat,cooked

•50g(2oz)rice

•450mlfullfatmilk

•300mlfishstock,madeusing1fishstockcube

•½teaspoonanchovypuree

•8dropsoftabasco

•1gsalt

•Peppertotaste

•150mlsinglecream

•2tablespoonsparsley,finelychopped

•Cayennepeppertotaste

MethodSeparatethebrownandwhitecrabmeat.

Cookthericeinthemilkuntilitissoft.Addsomestockifmoreliquidisrequired.Placethisinaliquidiserwiththebrowncrabmeatandmixuntilsmooth.

Returnthemixturetothepanandstirinthestock,anchovypuree,tabascoandseasoning.

Bringtotheboil,addthewhitecrabmeatandheatthrough.Graduallystirinthecreambutdonotallowthesouptoboil.

Garnishwithparsleyandcayennepepper.

1

2

3

4

5

♥ Usewholegrainrice

♥ Usesemi-skimmedmilkinsteadoffullfatmilkandsinglecream

♥ Omitsalt

♥ Usehalftheamountofthefishstockcube.Alternatively,useareducedsaltstockcube(usechickeniffishisnotavailable)orthestockfromboilingthecrabifyoudonotbuythecrabmeatalreadycooked

♥ Usehalftheamountofanchovypuree

Energy1699kJ407kcal

Fat

23.4gSaturates

12.3gSugars

8.5gSalt

3.4g

33% 62% 9% 56% 20%

Energy1360kJ323kcal

Fat

10.3gSaturates

3.6gSugars

12.3gSalt

2.4g



Typical values per 100g: Energy 453kJ /108kcal

5

Scotch BrothA wee bit about Scotch Broth...........

Another of Scotland’s iconic dishes, Scotch broth is a

hearty, tasty soup. A range of root vegetables are used and

seasonal vegetables (e.g. green peas) may be added. Barley

is traditionally used as a thickening agent, but this may be

substituted with rice.

6



Serves 8-10

•450g(1lb)neckorshoulderofleanboiling

beef

•2.5litrescoldwater

•50g(2oz)pearlbarley,washed

•2carrots,chopped

•2leeks,chopped

•1onion,chopped

•1smallturnip,diced

•¼smallcabbage,finelyshredded

•2tablespoonspeas

•1tablespoonparsley,finelychopped

•Peppertotaste

MethodPutthemeat,waterandpearlbarleyintoalargepanwithalid.Bringtotheboilandsimmerfor1hour.Skimwell.

Addthevegetablesandsimmergentlyforafurther2hoursoruntilthemeatiscooked.

Removethemeattoserveseparately,orshredandreturntothestock.

Skimanyfatfromthebroth,andaddtheparsleyandpepper.

1

2

3

4

Thistraditionalrecipeisalreadyhealthy.

♥ Anysaltaddedtothebrothshouldbelimited

Energy406kJ96kcal

Fat

1.8gSaturates

0.6gSugars

3.3gSalt

0.1g


Per 300g serving


7

Aberdeen SausageA wee bit about Aberdeen Sausage...........

More like a meat loaf than a traditional sausage, Aberdeen

sausage can be eaten hot or cold. Serve with potato salad

and beetroot.

8




Serves 6-8

•450g(1lb)mincedbeef

•225g(8oz)streakybacon,minced

•1onion,peeledandsliced

•110g(4oz)rolledoats

•2teaspoonsWorcestersauce

•1tablespoonhorseradishsauce

•1egg,beaten

•1gsalt

•Peppertotaste

•2tablespoonsstock

•50g(2oz)toastedbreadcrumbs

MethodPreheattheovento350ºF/180ºC/fanoven160ºC/gasmark4.

Mixalltheingredientstogether(exceptthestockandbreadcrumbs).

Greasea1lbbakingtinandpressthemixtureintoit.Avoidleavinganygaps.

Coverthetopwithbutteredpaperandthenwithtinfoiloralid.Placethetininatray

ofwater(about2.5cm/1inchdeep).Bakeintheovenfor1½to2hours.

Removethefoilaftercookingandaddthestockoverthesausagewhilestillhot.Cover

againwithfoilandleaveovernight.

Oncecool,rollintoastedbreadcrumbsuntilwellcoated.Slicethickly.

1

2

3

4

5

6

♥ Useleanbeef

♥ Usebackbaconwiththefattrimmedoff

♥ Omitsalt

♥ Usegreaseproofpapertolinethetin

♥ Usewholemealbreadcrumbs

Energy1379kJ331kcal

Fat

19.7gSaturates

7.2gSugars

1.8gSalt

1.5g

28% 36% 2% 25% 17%

Energy1050kJ250kcal

Fat

10.4gSaturates

3.8gSugars

1.8gSalt

1.4g



Typical values per 100g: Energy 700kJ /167kcal

9

ClapshotA wee bit about Clapshot...........

An Orcadian dish. May be served with cheese as a main meal,

or as an accompaniment to a meat dish such as stew or haggis.

10




Serves 4 (vegetarian)

•450g(1lb)potatoes

•450g(1lb)turnips

•50g(2oz)butter

•1dessertspoonchives,finelychopped

•1gsalt

•Peppertotaste

MethodBoilthepotatoesandturnipsandmashthemtogetherwithbutter.

Addthechives,saltandpepper.

Mixthoroughlyandserveveryhot.

1

2

3


♥ Omitsalt

Energy676kJ

162kcal

Fat

8.9gSaturates

5.5gSugars

2.4gSalt

0.4g

13% 28% 3% 7% 8%

Energy530kJ

127kcal

Fat

5.0gSaturates

1.0gSugars

2.3gSalt

0.2g




11

Forfar BridiesA wee bit about Forfar Bridies...........

Forfar bridies are savoury pastries. Shaped like a horseshoe,

Forfar bridies differ from Cornish pasties in that they don’t

contain potatoes.

12




Serves 4

•450g(1lb)beefsteak

•1gsalt

•Peppertotaste

•75g(3oz)shreddedsuet

•1onion,chopped

•450g(1lb)short-crustpastry


Beatthesteakwitharollingpinandcutitintothinstrips.

Seasonthemeatwithsaltandpepperanddivideinto4portions.

Rollthepastryoutabout½cmthickandcutitinto4equalsizedovalshapes.

Coverhalfofeachovalwithaquarterofthemeat,leavinganarrowmarginaroundtheedge.

Sprinklethesuetandonionoverthemeat.

Wettheedgesofthepastrywithwater,foldover,andcrimpwithfingerandthumb.

Cutaholeontopofeachtoallowthesteamtoescapeandbakeintheovenforabout30minutes.Servehotorcold.

1

2

3

4

5

6

7

8

9

♥ Useleanbeefsteak

♥ Replacesuetwithavegetablefatspread

♥ Omitsalt

Note:thefatcontenthasbeenreducedbutremainshigh(red)duetothepastry

Energy3607kJ867kcal

Fat

58.9gSaturates

23.8gSugars

3.0gSalt

1.5g

84% 119% 3% 25% 43%

Energy3314kJ794kcal

Fat

48.1gSaturates

14.6gSugars

3.2gSalt

1.7g




13

RumbledethumpsA wee bit about Rumbledethumps...........

Rumbledethumps originated in the Scottish Borders and is

similar to the English bubble and squeak, the North-East

colcannon, or the Highland kailkenny. The dish is often made

from leftover vegetables.

14




Serves 4 (vegetarian)

•450g(1lb)potatoes,boiledandmashed

•450g(1lb)cabbage,shreddedandboiled

•1largeonion,finelychopped

•50g(2oz)butter

•½teaspoonsalt

•½teaspoonpepper

•50g(2oz)cheddarcheese,grated


Mixthepotatoesandcabbagetogether.

Frytheonion(orchoppedspringonions)inbutter.

Mixtogetherthepotatoes,cabbage,friedonion,saltandpepper.

Placeinanovenproofdish,sprinklewithgratedcheeseandbakeuntilthetopisgolden.

1

2

3

4

5


♥ Omitsalt

♥ Usereducedfatcheese

Energy988kJ

237kcal

Fat

13.7gSaturates

8.3gSugars

4.4gSalt

1.1g

20% 42% 5% 18% 12%

Energy763kJ

182kcal

Fat

7.3gSaturates

2.3gSugars

4.4gSalt

0.4g




15

Scotch PieA wee bit about Scotch Pie...........

Scotch pies are a stalwart of the Scottish fast food tradition,

and are often associated with football matches where they

are served at half-time. They consist of a double-crust,

raised, round pastry shell traditionally filled with salted,

seasoned minced mutton. Other fillings such as mince, steak

or macaroni cheese can be used. The pie is topped off with a

pastry lid which has a hole in the centre to allow the steam to

escape as the pie is cooked.

16




Serves 6

For the filling: •350g(12oz)leanlamb•3mushrooms,chopped•1shallot,chopped•1teaspoonparsley,finelychopped•½teaspoonthyme,finelychopped•1gsalt•Peppertotaste•2teaspoonsWorcestershiresauce

For the hot-water crust pastry:•310g(11oz)flour•2gsalt•75g(3oz)freshbeefdripping•200mlwater•Alittlemilk


Chopthelambintosmallpieces.Mixtogetherwiththeotherfillingingredientsandsetaside.

Sievetheflourintoabowlandaddthesalt.

Putthedrippingandwaterintoasaucepanandbringtotheboil,thenpourimmediatelyintoawellintheflour.Mixatfirstwithaspoonorknife,thenuseyourhandswhencoolenoughandmixquicklyintoalump.Turnontoaflouredboardandkneadgentlyuntilfreefromcracks.

Putasideonethirdofthepastryandkeepwarm,thendividetherestinto6pieces.Rollouteachpieceverythinly.Withthese,line6smallringtinsormouldthemintosmallcasesaroundaglass.

Fillthecaseswiththemeatmixture.

Cutroundsfromtherestofthepastry,moistentheedgeswithwater,andcoverthepies,pressingtheedgesofthepastryfirmlytogether.Trimtheedgeswithapairofscissors.

Makeaholeinthecentreofeachpielidandbrushwithalittlemilk.

Bakeintheovenfor15minutes,thenforafurther30minutesat350ºF/180ºC/fanoven160ºC/gasmark4.

12

3

4

5

6

7

8

9

♥ Omitsalt

♥ Replacebeefdrippingwithavegetablefatspread

Energy1603kJ383kcal

Fat

18.0gSaturates

8.7gSugars

1.3gSalt

0.7g

26% 44% 1% 11% 19%

Energy1440kJ343kcal

Fat

12.0gSaturates

3.9gSugars

1.3gSalt

0.4g




17

Stoved Howtowdie wi’ Drappit Eggs

A wee bit about Howtowdie...........

A howtowdie is a young chicken, and drappit refers to the

eggs which are ‘dropped’ into the hot stock to cook them.

18




Serves 4

•900g(2lb)chicken•1gsalt•Peppertotaste•50g(2oz)butter•225g(8oz)shallots,chopped •Abunchofrosemary,chopped•450mlchickenstock•4eggs•400gkaleorspinach,cooked

For the stuffing:•1onion,finelychopped•1cloveofgarlic,crushed•10g(½oz)butter•110g(4oz)freshbreadcrumbs•1tablespoonfreshgreenherbs,chopped

MethodTomakethestuffing,softentheonionandgarlicinbutter,addthebreadcrumbsandgreenherbsandfryuntilgolden.

Seasonthechickeninsideandout,andstuffthechickenwiththeherbstuffing.

Meltthebutterinacasseroledishandbrownthechickenallover.Addtheshallotsandrosemary.Pourthestockoverthetop.

Covertightlyandsimmerfor1houruntilthechickenistender.

Removethechickenfromthecasseroleandkeepitwarm.

Ladlesomeofthestockintoanotherpanandpoachtheeggsinit.

Toserve,placeflattenedballsofcookedkaleorspinachontoaservingdish,placethepoachedeggsontopandplacethechickeninthemiddle.

1

2

3

4

5

6

7


♥ Omitsalt

♥ Useareducedsaltstockcubeforpreparingthechickenstock

Energy1463kJ349kcal

Fat

16.1gSaturates

6.8gSugars

3.5gSalt

1.7g

23% 34% 4% 28% 17%

Energy1324kJ316kcal

Fat

12.7gSaturates

3.2gSugars

3.3gSalt

1.2g

18% 16% 4% 20% 16%Typical values per 100g: Energy 488kJ /116kcal



19

StoviesA wee bit about Stovies...........

The modern-day version of this dish consists of potatoes,

onions, left over meat (roast beef, corned beef, sausage or

mince) and gravy. Often accompanied by oatcakes

and beetroot.

20




Serves 4

•900g(2lb)potatoes,thicklysliced

•1onion,thicklysliced

•50g(2oz)butteranddripping,mixed

•300mlstock

•1gsalt

•Peppertotaste

•225g(8oz)cookedleftoverbeef,roastlamb

orothermeat

MethodMeltthebutteranddrippinginapanandaddthepotatoesandonion.Fryforafewminutes.

Addthestock,saltandpepper.Coverandbringtotheboil.Simmerfor1hour,stirringoccasionallytopreventsticking.

Addthemeatandcookuntilthepotatoesareslightlybrownandthemeatishot.

1

2

3

♥ Replacebutteranddrippingwithavegetablefatspread

♥ Omitsalt

♥ Useleanmeat

♥ Useareducedsaltstockcubeforpreparingthestock

Energy1621kJ387kcal

Fat

17.3gSaturates

8.5gSugars

3.0gSalt

1.0g

25% 43% 3% 17% 19%

Energy1455kJ346kcal

Fat

9.6gSaturates

2.7gSugars

3.3gSalt

0.6g

14% 14% 4% 10% 17%Typical values per 100g: Energy 540kJ /129kcal


Typical values per 100g: Energy 485kJ /115kcalUsing 45% vegetable fat spread

21

Tweed KettleA wee bit about Tweed Kettle...........

The dish gets its name from the fish kettle used by anglers to

cook freshly caught salmon on the banks of the river Tweed.

Clapshot is the perfect accompaniment to Tweed Kettle.

22



•1.3kg(3lb)freshsalmon

•1gsalt

•Peppertotaste

•Pinchgroundmace

•300mlfishstock

•300mldrywhitewine

•2shallots,veryfinelychopped

•2tablespoonschoppeddillorparsley

MethodPlacethesalmoninadeepsaucepanandcoverwithhotwater.Bringtotheboilandsimmerforfiveminutes.

Removethesalmonfromthepan,keepingthestock.Removetheskinandbonesfromthefishandbreakuptheflesh.Seasonwithsalt,pepperandmace.

Puttheflakedsalmonbackintothepanandaddthefishstock,wineandshallots.Coverandsimmerfor20-25minutes.

Addthechoppeddillorparsleybeforeserving.

1

2

3

4

Thistraditionalrecipeisalreadyhealthy.Whilethisdishhasamediumamountoffat,theamountofsaturatedfatislow

♥ Anysaltaddedtothisdishshouldbelimited

Serves 8

Energy1140kJ273kcal

Fat

15.3gSaturates

2.6gSugars

0.6gSalt

0.3g

22% 13% <1% 4% 14%


Typical values per 100g: Energy 570kJ / 137kcal

Per 200g serving

23

Clootie Dumpling A wee bit about Clootie Dumpling ...........

A fruit-filled pudding steamed in a cloth (cloot), clootie

dumpling developed as the sweet version of that other famous

savoury pudding, the haggis. Clootie dumpling can be served

cold, cut into slices, or hot with custard. This is an old family

recipe dating back to the late 19th Century.

24




•350g(12oz)self-raisingflour•110g(4oz)suet,shredded•110g(4oz)freshwhitebreadcrumbs•110g(4oz)darkmuscavadosugar•2gsalt•2teaspoonsmixedspice•2teaspoonscinnamon•1apple,grated•225g(8oz)currants•350g(12oz)raisins•300mlfullfatmilk•1tablespoontreacle•1cottonorlinenclothorteatowel•50g(2oz)plainflourfordusting

♥ Usehalfwhiteflourandhalfwholemealflour

♥ Replacesuetwithavegetablefatspread

♥ Usewholemealbreadcrumbs

♥ Reducesugarto60g(2½oz)

♥ Omitsalt

♥ Usesemi-skimmedinsteadoffullfatmilk

MethodMixtheflour,suet,breadcrumbs,sugar,salt,mixedspiceandcinnamon.Addthegratedapple,

currantsandraisins.Stirinthemilkandtreacleuntilwellblended.

Scaldtheclothinboilingwateranddustliberallywithflour.

Spoonthemixtureontothecloth,gatheruptheedgesandtiesecurelywithcleanstring,

leavingroomforthepuddingtoswell.

Havereadyasaucepanofboilingwater.Placeaplateupsidedownonthebottomofthepan

andplacethepuddingonit.Boilfor3-4hoursandtopupwithboilingwatereveryhourorso:

neverallowthewatertodropbelowhalfthedepthofthepudding.

Drainthepuddinginalargecolander.Untiethestringandremovethecloth.Placethepudding

onabakingtrayinalowoven(300ºF/150ºC/fanoven130ºC/gasmark2)for10minutesto

formadry,glossyskin.

1

2

3

4

5

Serves 12

Energy1744kJ414kcal

Fat

9.6gSaturates

5.2gSugars

42.4gSalt

0.7g

14% 26% 47% 11% 21%

Energy1475kJ349kcal

Fat

5.5gSaturates

1.3gSugars

39.0gSalt

0.6g

8% 7% 43% 10% 17% Typical values per 100g: Energy 1163kJ / 276kcal



25

CranachanA wee bit about Cranachan ...........

Not strictly speaking a 'traditional' recipe, more a modern

classic, cranachan used to be called cream-crowdie because a

soft Scottish cheese called crowdie was used instead of cream.

26




•3tablespoonsoatmealorrolledoats

•300g(11oz)freshraspberries

•300mldoublecream

•2tablespoonsmaltwhisky

•2tablespoonshoneytoserve(optional)

♥ Usereducedfatcrèmefraicheinsteadofdoublecream

♥ Reducetheamountofhoneybyhalf

MethodLightlytoasttheoatmealintheovenorinadryfryingpanoveragentleheatuntilithasalight,nuttysmellandisgoldenbrown(10-20minutes).Becarefulitdoesnotburn.

Keep4tablespoonsofcreamasideforlater.Inalargebowlwhisktherestofthecreamtoformstiffpeaks(donotwhiskcrèmefraicheifusingthehealthieringredients).Foldinthewhiskyandhoneyuntilitissoftandcreamy.

Keepsomeraspberriestoonesideforlaterandadd3or4raspberriestothebottomofeachservingglass.Foldintheremainingraspberriestothecreammixture,breakingupafewraspberriestogivethecreamsomecolour.

Spoonthemixtureintotheservingglasses.

Finishwithalayerofcream,asprinklingofoatmealandaraspberryortwofordecoration.Covertheglasseswithplasticwrapandchillforabout3hours.

1

2

3

4

5

Serves 4

Energy1908kJ462kcal

Fat

39.9gSaturates

24.5gSugars

12.9gSalt

0.1g

57% 123% 14% <1% 23%

Energy863kJ

208kcal

Fat

12.0gSaturates

7.8gSugars

9.9gSalt

0.1g




27

Dunfillan Bramble Pudding A wee bit about Dunfillan Bramble Pudding ...........

Dunfillan bramble pudding is a traditional Scottish version

of a classic dessert based on a milk and egg batter with flour,

sugar and butter, baked on a fruit base. A variety of other

fruits may be used such as stewed apple (for Eve’s pudding) or

mixed berries. A flavouring of lemon, cinnamon or clove can

be added to the fruit if desired.

28




For the filling:

•450g(1lb)brambles

•110g(4oz)sugar

•Pinchofsalt

For the Dunfillan paste

•50g(2oz)butter

•50g(2oz)castersugar

•1egg,beaten

•110g(4oz)plainflour,sifted

•Pinchofsalt

•2tablespoonsfullfatmilk

•¼teaspoonbakingpowder

•Rindof1lemon,grated

♥ Reducetheamountofsugarto60g(2½oz)forthefillingand30g(1oz)fortheDunfillanpaste

♥ Omitsalt



♥ Usesemi-skimmedinsteadoffullfatmilk

MethodPreheattheovento350ºF/180ºC/fanoven160ºC/gasmark4.Cookthefruituntilsoft,addingalittlewaterifnecessary.Turnintoapiedish,sprinklingeachlayerwithsugar.Addthesalt.

Beatthebutterandsugartoacream,thenaddtheegg,flourtowhichthesalthasbeenaddedandthemilk.Addthebakingpowdermixedwiththelastspoonfulofflourandflavourtotastewiththelemonrind.Thisshouldlooklikeasmoothbatter.

Spreadsmoothlyoverthefruit.Donotworryifthepastesinksintothefruitslightly.Bakeintheovenfor35minutes.

1

2

3

4

Serves 6

Energy1064kJ253kcal

Fat

7.7gSaturates

4.4gSugars

28.4gSalt

0.3g

11% 22% 32% 5% 13%

Energy847kJ

202kcal

Fat

5.3gSaturates

1.2gSugars

19.4gSalt

0.2g




29

Glister PuddingA wee bit about Glister Pudding...........

Glister Pudding originated on the Isle of Skye. It is a

traditional steamed sponge pudding flavoured with marmalade,

ginger and lemon juice. Once cooked, it can be served hot

with custard.

30




•110g(4oz)plainwhiteflour

•½teaspoongroundginger

•2eggs,beaten

•110g(4oz)butter


•1teaspoonbicarbonateofsoda

•2tablespoonsmarmalade

•2teaspoonslemonjuice



♥ Reducetheamountofsugarto60g(2½oz)

MethodSifttheflourandgroundgingertogether.

Creamthebutterandsugarandbeatintheeggsandflouralternately,alittleatatime.

Dissolvethebicarbonateofsodainalittlewater,andaddalongwiththemarmaladeandlemonjuice.

Lightlymixalltheingredients.Turnintoagreasedpuddingbowlandcoverwithalargecircleofgreaseproofpaper.Thepapershouldbegentlyplacedandpattedontopofthemixureandupthesidesofthebowl.

Gentlyscrunchalargesheetofaluminiumfoilintoaroughdiscshapeandplacethisintothebottomofapan.Placethepuddingbowlontop,ensuringthepuddingbowldoesn'ttouchthedirectheatofthepan.

Addenoughwatertoreachhalfwayupthesideofthepuddingbowl.

Coverthepanwiththelidandsteamfor2hours.

1

2

3

4

5

6

7

8

Serves 6

Energy1284kJ307kcal

Fat

16.7gSaturates

9.8gSugars

22.5gSalt

0.8g

24% 49% 25% 13% 15%

Energy1091kJ261kcal

Fat

12.3gSaturates

2.9gSugars

17.4gSalt

0.9g

18% 15% 19% 15% 13%




31

A wee bit about Border Tart ...........

A short-crust pastry tart filled with a rich mixture of dried fruit,

nuts and coconut, sometimes finished off with white glacé icing,

and cut into slices for serving. Also known as Eyemouth tart.

Border Tart

32




•225g(8oz)shortcrustpastry

•50g(2oz)walnuts

•50g(2oz)currants

•50g(2oz)raisins

•50g(2oz)coconut

•50g(2oz)cherries,chopped

•75g(3oz)sugar

•1egg,beaten

•25g(1oz)butter,melted

•225g(8oz)icingsugar



♥ OmittheicingNote:followingremovaloftheicingtheservingsizedecreasesto60g

Thefatcontenthasbeenreducedbutremainshigh(red)duetothepastry


Rolloutthepastryanduseittolineabakingtin.

Mixthedryingredients,thenaddthebeateneggandmeltedbutter.

Spreadthemixtureoverthepastryandpressdownfirmlywiththebackofametal

spoon,ensuringthemixturegoesrightintotheedges.

Bakeintheovenfor25-30minutesuntilthepastryisgoldenbrown.

Mixtheicingsugarwithalittlecoldwaterandicethetart.

Servecold.

1

2

3

4

5

6

7

Serves 8

Energy1812kJ432kcal

Fat

18.8gSaturates

7.7gSugars

48.5gSalt

0.4g

27% 39% 54% 6% 22%

Energy1188kJ285kcal

Fat

17.0gSaturates

6.2gSugars

16.7gSalt

0.3g

24% 31% 19% 6% 14% Typical values per 100g: Energy 1812kJ / 432kcal



33

A wee bit about Dundee Cake...........

A rich, round fruit cake traditionally topped with whole

almonds, although modern versions of the recipe include

mixed spices and cherries, with split almonds now often

replacing whole almonds as a topping.

Dundee Cake

34




•110g(4oz)currants•110g(4oz)raisins•110g(4oz)sultanas•110g(4oz)candiedpeel,chopped•225g(8oz)unsaltedbutter•225g(8oz)castersugar•5eggs,beaten•275g(10oz)plainwhiteflour,sifted•75g(3oz)groundalmonds•Rindofoneorange,grated•Pinchofsalt•¾teaspoonbicarbonateofsoda•1teaspoonmilk•50g(2oz)splitalmonds


♥ Reducetheamountofsugarto150g(5oz)

♥ Usehalfwhiteandhalfwholemealflour

♥ Omitsalt


Greaseandlineatinwithgreaseproofpaper.

Mixthecurrants,raisins,sultanasandcandiedpeel.

Creamthebutterandsugar.Addtheeggsandflouralternately,beatingwell.

Addthefruit,groundalmonds,gratedrindandsalt.

Lastly,addthebicarbonateofsodawhichhasbeendissolvedinthemilk.

Turnintothetinandcoverthesurfacewiththesplitalmonds.

Bakeintheovenfor2½-3hours.Testbystickingaskewerinthecake.Iftheskewercomesoutdrythenthecakeisready.

1

2

3

4

5

6

7

8

Serves 12

Energy1899kJ454kcal

Fat

22.2gSaturates

10.1gSugars

39.3gSalt

0.6g

32% 51% 44% 10% 23%

Energy1694kJ404kcal




Fat

17.2gSaturates

3.1gSugars

36.4gSalt

0.6g

35

Fochabers Gingerbread

A wee bit about Fochabers Gingerbread ...........

One of the many regional variations of gingerbread, this

version originates from the Morayshire town. Fochabers

gingerbread includes treacle and beer which lends a richer

flavour than some of the other regional favourites which

include Kirriemuir, Dundee, Edinburgh and Inverness

gingerbreads.

36




•110g(4oz)butter•110g(4oz)sugar•110g(4oz)treacle•1egg•225g(8oz)plainwhiteflour•50g(2oz)sultanas•50g(2oz)currants•40g(1½oz)groundalmonds•40g(1½oz)candiedpeel,finelychopped•1levelteaspoonmixedspice•2levelteaspoonsgroundginger•1levelteaspoongroundcinnamon•½teaspoongroundcloves•½teaspoonbicarbonateofsoda•150mlbeer


♥ Reducetheamountofsugarto75g(3oz)



Greaseandlineatinwithgreaseproofpaper.

Creamtogetherthebutterandsugar.Addthetreacle.

Breakintheegg,beatingwell.

Mixtheflour,fruit,groundalmondsandspicestogether.Addtothebuttermixture.

Dissolvethebicarbonateofsodainthebeer,addtothemixtureandmixtogetherthoroughly.

Pourthemixtureintothetinandbakeintheovenfor45minutesto1hour.Thecakeisreadywhenthetopspringsbackeasilywhenpressed.

Coolinthetinfor10minutesthenturnontoawirerack.Storeinatightlycoveredcaketin.

1

2

3

4

5

6

7

8

Serves 12-16

Energy796kJ

190kcal

Fat

7.5gSaturates

3.8gSugars

16.9gSalt

0.3g

11% 19% 19% 4% 9%

Energy632kJ

150kcal

Fat

4.8gSaturates

0.9gSugars

14.0gSalt

0.2g




37

Pitcaithly Bannocks

A wee bit about Pitcaithly Bannocks...........

Pitcaithly bannocks are a type of festive shortbread originating

in Perthshire. They are traditionally baked as a round and

decorated with almonds or crystallised fruit.

38




•250g(9oz)butter


•50g(2oz)riceflour

•375g(13oz)pastryflour,sifted

•50g(2oz)groundalmonds

•50g(2oz)candiedorangepeel,finelychopped

♥ Replacebutterwithlighterbutter


MethodUsingyourhands,worktogetherthebutterandsugaronapastryboardorslab.Workinthericeflourandthenthepastryflour.Alternatively,useanelectricmixertomixthebutter,sugarandflours.

Addthegroundalmondsandpeelandkneaduntilsmooth.Wrapingreaseproofpaperandleaveuntilthenextday.

Preheattheovento375ºF/190ºC/fanoven170ºC/gasmark5.

Re-kneadthepaste.Donotrolloutbutpresswiththehandintotworoundcakesonasheetofbakingpaper.Thecakesshouldbearound¾inch(2cm)thickand8inches(20cm)indiameter.

Pinchtheedgesneatlywithyourfingerandthumbandprickalloverwithafork.

Putthecakesintotheovenandreducetheheatto300ºF/150ºC/fanoven130ºC/gasmark2forabout1–1¼hoursuntiltheshortbreadhascrispedofftoapalegoldenbrown.

Coolonawirerack.

1

2

3

4

5

6

7

Serves 12

Energy1397kJ335kcal

Fat

19.1gSaturates

10.6gSugars

11.7gSalt

0.3g

27% 53% 13% 6% 17%

Energy1232kJ295kcal

Fat

15.1gSaturates

5.1gSugars

10.0gSalt

0.2g




39

Scotch Pancakes

A wee bit about Scotch Pancakes..........

A small, round, golden cake cooked on a girdle and usually

served with butter, honey or jam. Sometimes known by their

Anglicised name 'drop scones', they are formed by dropping

small quantities of the mixture onto a hot girdle to form the

typical round shape. Scotch pancakes should be served as

fresh as possible.

40




•110g(4oz)self-raisingwhiteflour


•1egg,beaten

•Pinchofsalt

•120mlfullfatmilk


♥ Omitsugar

♥ Omitsalt

♥ Usesemi-skimmedmilkinsteadoffullfatmilk.(Moremilkmayneedtobeaddedtogettherightconsistencyofbatter)

MethodHeatawell-greasedgirdleorpanuntilitismoderatelyhot.

Sievetheflourintoabowlandaddthesugarandsalt.

Addtheeggandmilktomakeathickbatter.

Dropthebatterontothegirdle,aspoonfulatatime.Thepancakesshouldbeaneatroundshape.

Whenthepancakesarecoveredwithbubbles,slipabroadknifeunderthem,andiftheyareofagoldenbrowncolour,turnandbrowntheotherside–turnonceonly.

Whencooked,wraptheminacleantea-toweluntilcool,unlesstheyaretobeeatenhot.

1

2

3

4

55

6

Serves 8-10

Energy334kJ79kcal

Fat

1.2gSaturates

0.5gSugars

5.8gSalt

0.2g

2% 3% 6% 3% 4%

Energy292kJ69kcal

Fat

1.2gSaturates

0.4gSugars

0.9gSalt

0.1g




Nutritional InformationThe amount of energy (in kJ and kcal) and the number of grams of fat, saturated fat, sugars and salt in one serving is provided for each recipe. This information is colour-coded using the Department of Health (UK Food Standards Agency) criteria to show at a glance if the food has a high (red), medium (amber) or low (green) amount of fat, saturated fat, sugars and salt.

Information is also given on the contribution these nutrients and energy make towards the reference intake (as a percentage). Reference intakes are a guide to the approximate amount of energy and nutrients needed for a healthy diet, and are based on an average sized woman, doing an average amount of physical activity. This information can be used to show how the alternative, healthier ingredients can improve the nutritional composition of traditional Scottish recipes.

EnergyKilojoules (kJ) and kilocalories (kcal - or 'calories') are units of energy which we obtain from protein, fat, carbohydrate and alcohol. The reference intake for an average woman is 8400 kJ or 2000 kcal per day. An average man will require approximately 10,500 kJ or 2500 kcal per day.

FatFats provide energy, supply essential fatty acids and fat-soluble vitamins, improve flavour and give a pleasing texture to foods. However, a high intake of saturated fat (found in butter, cream, suet and fatty cuts of meat) can increase levels of blood cholesterol which increases the chance of developing heart disease. The reference intakes for fat and saturated fat are 70 g and 20 g respectively.

SugarsSugars are added to many foods such as biscuits, cakes, sweets, chocolate, and some fizzy drinks and juice drinks. Too much added sugar can cause tooth decay and contribute to weight gain. Sugars are also found naturally in fruit and milk, but it is not necessary to reduce our intake of these types of sugars. The reference intake is 90 g.

SaltA diet that is high in salt can cause raised blood pressure which can increase the risk of stroke and heart disease. Foods that are high in salt include bacon, cheese, ham, salami, gravy granules and stock cubes. The reference intake is 6 g.

Appendix

EnergykJ

kcalg g

Low Med High%

g

Serves 8-10

The TeamMany people from the Rowett Institute of Nutrition and Health have contributed to this book: Garry Duthie (Professor of Nutritional Science) Mary Mowat (Librarian) Sylvia Stephen (Human Nutrition Unit Manager) Pat Bain (Graphics & Photography) Karen Taylor (Registered Dietitian, Head of Kitchen Facility) Ann Hayman (Kitchen Assistant) Jean Bryce (Kitchen Assistant) Nina Lamza (Kitchen Assistant) Melanie Hudson (Kitchen Assistant) Ilias Lalos (Placement Student) Laura Young (Communications Officer)

Lindsey Masson (Registered Nutritionist) Lovely NUTRITION Ltd

Supported by the Scottish Government Food, Land and People Programme (Healthy, Safe Diets)

The energy and nutrient content has been estimated using WISP 4.0 (Tinuveil Software 2013) which uses the UK food composition tables (McCance and Widdowson's The Composition of Foods 6th Edition (2002), 5th edition plus supplements). Food label data has been used in addition to the UK food composition tables where necessary.

ReferencesBaxter, E. Ena Baxter’s Scottish Cookbook. Stirling: Johnstone & Bacon Books Ltd, 1974

Dickson Wright, C. with Crichton-Stuart, H. Hieland Foodie. Edinburgh: NMS Publishing, 1999

Glasgow & West of Scotland College of Domestic Science. The Glasgow Cookery Book. 17th Ed., Glasgow: Glasgow & West of Scotland College of Domestic Science, 1949

Harris, P. A little Scottish Cookbook: A compilation of favourite Scottish recipes. Belfast; Apple Tree Press 1988

McNeill, FM. Recipes from Scotland. Edinburgh: Gordon Wright Publishing, 1994

Partan Bree. http://www.greatbritishkitchen.co.uk/recipebook/index.php (Accessed June 2013)

Personal communication: Mary Mowat

Scotch pancakes. http://www.scotlands-enchanting-kingdom.com/scotch-pancakes.html (Accessed June 2013)

Scottish Field. Shirley’s culinary temple. [Accessed 16 April 2013]http://www.scottishfield.co.uk/article/696-Shirleys_culinary_temple.html

The Scottish Women’s Rural Institutes Cookery Book 6th ed. Edinburgh: Scottish Women’s Rural Institutes, 1946

Tour Scotland. Aberdeen Sausage. [Accessed 16 April 2013]http://www.visitdunkeld.com/aberdeen-sausage-scotland.html

Undiscovered Scotland: the ultimate online guide [Accessed 17 April 2013] http://www.undiscoveredscotland.co.uk/usrecipes/rumbledethumps/

Undiscovered Scotland: the ultimate online guide [Accessed 17 April 2013] http://www.undiscoveredscotland.co.uk/usrecipes/cranachan/index.html

Documents

Stovies Reloaded - University of Aberdeen