Traditional Scottish Recipes and Their Healthier Alternatives, Study Guides, Projects, Research of Nutrition

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Stovies

Reloaded:

Traditional Scottish Recipes Made Healthier

Garry Duthie

Introduction The 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 Health The 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

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.

Energy 1621kJ 387kcal

Fat 17.3g

Saturates 8.5g

Sugars 3.0g

Salt 1.0g 19% 25% 43% 3% 17%

Energy 1455kJ 346kcal

Fat 9.6g

Saturates 2.7g

Sugars 3.3g

Salt 0.6g 17% 14% 14% 4% 10%

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

Cullen Skink

A 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.

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

% of an adult’s reference intake

Serves 4

• 2 smoked haddock fillets (boneless)
• Water
• 1 onion, chopped
• 600 ml full fat milk
• 450 g (1 lb) potatoes, boiled
• 25 g (1 oz) butter
• 1 g salt
• Pepper to taste

Method

Skin the haddock if necessary and place in a pan with enough boiling water to just cover it and no more. Bring to the boil and add the chopped onion, then turn down the heat and simmer gently. When the haddock is cooked, take it out and flake the fish then add it back in to the stock. In a separate pan, bring the milk to the boil and add it to the stock. Simmer for a few minutes.

Mash the potatoes with butter and add to the pan. Stir to thicken the stock to a soup consistency. Season with salt and pepper.

1

2

3

4

5

♥ Use semi-skimmed milk ♥ Replace butter with a vegetable fat spread ♥ Omit salt

Energy 951kJ 226kcal

Fat 8.8g

Saturates 5.3g

Sugars 6.9g

Salt 1.5g 11% 13%^ 27%^ 8%^ 25%

Energy 799kJ 190cal

Fat 4.5g

Saturates 1.7g

Sugars 7.4g

Salt 1.4g 9% 6%^ 9%^ 8%^ 23% Typical values per 100g: Energy 317kJ / 75kcal

Per 300g serving Per 300g serving

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

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

% of an adult’s reference intake

Serves 2

• 225 g (8 oz) crab meat, cooked
• 50 g (2 oz) rice
• 450 ml full fat milk
• 300 ml fish stock, made using 1 fish stock cube
• ½ teaspoon anchovy puree
• 8 drops of tabasco
• 1 g salt
• Pepper to taste
• 150 ml single cream
• 2 tablespoons parsley, finely chopped
• Cayenne pepper to taste

Method

Separate the brown and white crab meat. Cook the rice in the milk until it is soft. Add some stock if more liquid is required. Place this in a liquidiser with the brown crab meat and mix until smooth. Return the mixture to the pan and stir in the stock, anchovy puree, tabasco and seasoning. Bring to the boil, add the white crab meat and heat through. Gradually stir in the cream but do not allow the soup to boil. Garnish with parsley and cayenne pepper.

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3

4

5

♥ Use wholegrain rice ♥ Use semi-skimmed milk instead of full fat milk and single cream ♥ Omit salt ♥ Use half the amount of the fish stock cube. Alternatively, use a reduced salt stock cube (use chicken if fish is not available) or the stock from boiling the crab if you do not buy the crab meat already cooked ♥ Use half the amount of anchovy puree

Energy 1699kJ 407kcal

Fat 23.4g

Saturates 12.3g

Sugars 8.5g

Salt 3.4g 20% 33% 62% 9% 56%

Energy 1360kJ 323kcal

Fat 10.3g

Saturates 3.6g

Sugars 12.3g

Salt 2.4g 16% 15% 18% 14% 41% Typical values per 100g: Energy 566kJ / 136kcal

Per 300g serving Per 300g serving

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

Scotch Broth

A 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.

Aberdeen Sausage

A 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.

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

% of an adult’s reference intake

Serves 6-

• 450 g (1 lb) minced beef
• 225 g (8 oz) streaky bacon, minced
• 1 onion, peeled and sliced
• 110 g (4 oz) rolled oats
• 2 teaspoons Worcester sauce
• 1 tablespoon horseradish sauce
• 1 egg, beaten
• 1 g salt
• Pepper to taste
• 2 tablespoons stock
• 50 g (2 oz) toasted breadcrumbs

Method

Preheat the oven to 350ºF / 180ºC / fan oven 160ºC / gas mark 4. Mix all the ingredients together (except the stock and breadcrumbs). Grease a 1 lb baking tin and press the mixture into it. Avoid leaving any gaps. Cover the top with buttered paper and then with tin foil or a lid. Place the tin in a tray of water (about 2.5 cm/1 inch deep). Bake in the oven for 1½ to 2 hours. Remove the foil after cooking and add the stock over the sausage while still hot. Cover again with foil and leave overnight. Once cool, roll in toasted breadcrumbs until well coated. Slice thickly.

1 2 3 4 5 6

♥ Use lean beef ♥ Use back bacon with the fat trimmed off ♥ Omit salt ♥ Use greaseproof paper to line the tin ♥ Use wholemeal breadcrumbs

Energy 1379kJ 331kcal

Fat 19.7g

Saturates 7.2g

Sugars 1.8g

Salt 1.5g 17% 28% 36% 2% 25%

Energy 1050kJ 250kcal

Fat 10.4g

Saturates 3.8g

Sugars 1.8g

Salt 1.4g 13% 15% 19% 2% 23% Typical values per 100g: Energy 920kJ / 220kcal

Per 150g serving Per 150g serving

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

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

% of an adult’s reference intake

Serves 4 (vegetarian)

• 450 g (1 lb) potatoes
• 450 g (1 lb) turnips
• 50 g (2 oz) butter
• 1 dessertspoon chives, finely chopped
• 1 g salt
• Pepper to taste

Method

Boil the potatoes and turnips and mash them together with butter.

Add the chives, salt and pepper.

Mix thoroughly and serve very hot.

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2

3

♥ Replace butter with a vegetable fat spread ♥ Omit salt

Energy 676kJ 162kcal

Fat 8.9g

Saturates 5.5g

Sugars 2.4g

Salt 0.4g 8% 13% 28% 3% 7%

Energy 530kJ 127kcal

Fat 5.0g

Saturates 1.0g

Sugars 2.3g

Salt 0.2g 6% 7% 5% 3% 4% Typical values per 100g: Energy 338kJ / 81kcal

Per 200g serving Per 200g serving

Typical values per 100g: Energy 265kJ / 63kcal Using 45% vegetable fat spread

Forfar Bridies

A 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.

Rumbledethumps

A 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.

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

% of an adult’s reference intake

Serves 4 (vegetarian)

• 450 g (1 lb) potatoes, boiled and mashed
• 450 g (1 lb) cabbage, shredded and boiled
• 1 large onion, finely chopped
• 50 g (2 oz) butter
• ½ teaspoon salt
• ½ teaspoon pepper
• 50 g (2 oz) cheddar cheese, grated

Method

Preheat the oven to 400ºF / 200ºC / fan oven 180ºC / gas mark 6.

Mix the potatoes and cabbage together.

Fry the onion (or chopped spring onions) in butter.

Mix together the potatoes, cabbage, fried onion, salt and pepper.

Place in an ovenproof dish, sprinkle with grated cheese and bake until the top is golden.

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5

♥ Replace butter with a vegetable fat spread ♥ Omit salt ♥ Use reduced fat cheese

Energy 988kJ 237kcal

Fat 13.7g

Saturates 8.3g

Sugars 4.4g

Salt 1.1g 12% 20%^ 42%^ 5%^ 18%

Energy 763kJ 182kcal

Fat 7.3g

Saturates 2.3g

Sugars 4.4g

Salt 0.4g 9% 10%^ 12%^ 5%^ 6% Typical values per 100g: Energy 395kJ / 95kcal

Per 250g serving Per 250g serving

Typical values per 100g: Energy 305kJ / 73kcal Using 45% vegetable fat spread