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Various traditional Scottish recipes like Aberdeen Sausage, Rumbledethumps, Stoved Howtowdie wi’ Drappit Eggs, Stovies, Dundee Cake, Fochabers Gingerbread, and Pitcaithly Bannocks, along with healthier alternatives and nutritional information. It also includes tips for reducing fat, sugar, and salt in these recipes.
What you will learn
Typology: Study Guides, Projects, Research
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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
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).
Origin of recipes
Cullen Skink
% of an adult’s reference intake
Serves 4
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.
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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
% of an adult’s reference intake
Serves 2
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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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
Aberdeen Sausage
% of an adult’s reference intake
Serves 6-
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
% of an adult’s reference intake
Serves 4 (vegetarian)
Method
Boil the potatoes and turnips and mash them together with butter.
Add the chives, salt and pepper.
Mix thoroughly and serve very hot.
1
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
Rumbledethumps
% of an adult’s reference intake
Serves 4 (vegetarian)
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.
1
2
3
4
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