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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.
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♥ 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
Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
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.
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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
15% 18% 14% 41% 16%Typical values per 100g: Energy 566kJ / 136kcal
Per 300g serving Per 300g serving
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
Traditional Ingredients
Alternative IngredientsTraditional Ingredients
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.
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Thistraditionalrecipeisalreadyhealthy.
♥ Anysaltaddedtothebrothshouldbelimited
Energy406kJ96kcal
Fat
1.8gSaturates
0.6gSugars
3.3gSalt
0.1g
3% 3% 4% 1% 5%Typical values per 100g: Energy 135kJ / 32kcal
Per 300g serving
% of an adult’s reference intake
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
Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
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.
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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
15% 19% 2% 23% 13%Typical values per 100g: Energy 920kJ / 220kcal
Per 150g serving Per 150g serving
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
Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
Serves 4 (vegetarian)
•450g(1lb)potatoes
•450g(1lb)turnips
•50g(2oz)butter
•1dessertspoonchives,finelychopped
•1gsalt
•Peppertotaste
MethodBoilthepotatoesandturnipsandmashthemtogetherwithbutter.
Addthechives,saltandpepper.
Mixthoroughlyandserveveryhot.
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♥ Replacebutterwithavegetablefatspread
♥ 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
7% 5% 3% 4% 6%Typical values per 100g: Energy 338kJ / 81kcal
Per 200g serving Per 200g serving
Typical values per 100g: Energy 265kJ / 63kcalUsing 45% vegetable fat spread
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.
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Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
Serves 4
•450g(1lb)beefsteak
•1gsalt
•Peppertotaste
•75g(3oz)shreddedsuet
•1onion,chopped
•450g(1lb)short-crustpastry
MethodPreheattheovento400ºF/200ºC/fanoven180ºC/gasmark6.
Beatthesteakwitharollingpinandcutitintothinstrips.
Seasonthemeatwithsaltandpepperanddivideinto4portions.
Rollthepastryoutabout½cmthickandcutitinto4equalsizedovalshapes.
Coverhalfofeachovalwithaquarterofthemeat,leavinganarrowmarginaroundtheedge.
Sprinklethesuetandonionoverthemeat.
Wettheedgesofthepastrywithwater,foldover,andcrimpwithfingerandthumb.
Cutaholeontopofeachtoallowthesteamtoescapeandbakeintheovenforabout30minutes.Servehotorcold.
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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
69% 73% 4% 28% 40%Typical values per 100g: Energy 1387kJ / 333kcal
Per 260g serving Per 260g serving
Typical values per 100g: Energy 1275kJ / 306kcalUsing 45% vegetable fat spread
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.
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Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
Serves 4 (vegetarian)
•450g(1lb)potatoes,boiledandmashed
•450g(1lb)cabbage,shreddedandboiled
•1largeonion,finelychopped
•50g(2oz)butter
•½teaspoonsalt
•½teaspoonpepper
•50g(2oz)cheddarcheese,grated
MethodPreheattheovento400ºF/200ºC/fanoven180ºC/gasmark6.
Mixthepotatoesandcabbagetogether.
Frytheonion(orchoppedspringonions)inbutter.
Mixtogetherthepotatoes,cabbage,friedonion,saltandpepper.
Placeinanovenproofdish,sprinklewithgratedcheeseandbakeuntilthetopisgolden.
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♥ Replacebutterwithavegetablefatspread
♥ 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
10% 12% 5% 6% 9%Typical values per 100g: Energy 395kJ / 95kcal
Per 250g serving Per 250g serving
Typical values per 100g: Energy 305kJ / 73kcalUsing 45% vegetable fat spread
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.
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Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
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
MethodPreheattheovento425ºF/220ºC/fanoven200ºC/gasmark7.
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.
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3
4
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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% 20% 1% 6% 17%Typical values per 100g: Energy 1068kJ / 255kcal
Per 150g serving Per 150g serving
Typical values per 100g: Energy 960kJ / 228kcalUsing 45% vegetable fat spread
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.
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Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
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.
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♥ Replacebutterwithavegetablefatspread
♥ 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
Per 300g serving Per 300g serving
Typical values per 100g: Energy 441kJ / 105kcalUsing 45% vegetable fat spread
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
Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
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.
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♥ 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
Per 300g serving Per 300g serving
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
Traditional Ingredients
Alternative IngredientsTraditional Ingredients
•1.3kg(3lb)freshsalmon
•1gsalt
•Peppertotaste
•Pinchgroundmace
•300mlfishstock
•300mldrywhitewine
•2shallots,veryfinelychopped
•2tablespoonschoppeddillorparsley
MethodPlacethesalmoninadeepsaucepanandcoverwithhotwater.Bringtotheboilandsimmerforfiveminutes.
Removethesalmonfromthepan,keepingthestock.Removetheskinandbonesfromthefishandbreakuptheflesh.Seasonwithsalt,pepperandmace.
Puttheflakedsalmonbackintothepanandaddthefishstock,wineandshallots.Coverandsimmerfor20-25minutes.
Addthechoppeddillorparsleybeforeserving.
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Thistraditionalrecipeisalreadyhealthy.Whilethisdishhasamediumamountoffat,theamountofsaturatedfatislow
♥ Anysaltaddedtothisdishshouldbelimited
Serves 8
Energy1140kJ273kcal
Fat
15.3gSaturates
2.6gSugars
0.6gSalt
0.3g
22% 13% <1% 4% 14%
% of an adult’s reference intake
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.
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Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
•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
Per 150g serving Per 150g serving
Typical values per 100g: Energy 983kJ / 233kcalUsing 45% vegetable fat spread
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
Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
•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
17% 39% 11% 1% 10%Typical values per 100g: Energy 1122kJ / 272kcal
Per 170g serving Per 170g serving
Typical values per 100g: Energy 508kJ / 122kcal
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
Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
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
♥ Replacebutterwithavegetablefatspread
♥ Usehalfwhiteflourandhalfwholemealflour
♥ 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
8% 6% 22% 4% 10%Typical values per 100g: Energy 887kJ / 211kcal
Per 120g serving Per 120g serving
Typical values per 100g: Energy 706kJ / 168kcalUsing 45% vegetable fat spread
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
Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
•110g(4oz)plainwhiteflour
•½teaspoongroundginger
•2eggs,beaten
•110g(4oz)butter
•110g(4oz)castersugar
•1teaspoonbicarbonateofsoda
•2tablespoonsmarmalade
•2teaspoonslemonjuice
♥ Usehalfwhiteflourandhalfwholemealflour
♥ Replacebutterwithavegetablefatspread
♥ 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%
Typical values per 100g: Energy 1510kJ / 361kcal
Per 85g serving Per 85g serving
Typical values per 100g: Energy 1284kJ / 307kcalUsing 45% vegetable fat spread
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
Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
•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
♥ Reducetheamountofsugarto40g(1½oz)
♥ Replacebutterwithavegetablefatspread
♥ OmittheicingNote:followingremovaloftheicingtheservingsizedecreasesto60g
Thefatcontenthasbeenreducedbutremainshigh(red)duetothepastry
MethodPreheattheovento375ºF/190ºC/fanoven170ºC/gasmark5.
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
Per 100g serving Per 60g serving
Typical values per 100g: Energy 1981kJ / 475kcalUsing 45% vegetable fat spread
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
Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
•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
♥ Replacebutterwithavegetablefatspread
♥ Reducetheamountofsugarto150g(5oz)
♥ Usehalfwhiteandhalfwholemealflour
♥ Omitsalt
MethodPreheattheovento325ºF/160ºC/fanoven140ºC/gasmark3.
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
25% 16% 40% 10% 20%Typical values per 100g: Energy 1727kJ / 413kcal
Per 110g serving Per 110g serving
Typical values per 100g: Energy 1540kJ / 367kcalUsing 45% vegetable fat spread
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
Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
•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
♥ Replacebutterwithavegetablefatspread
♥ Reducetheamountofsugarto75g(3oz)
♥ Usehalfwhiteflourandhalfwholemealflour
MethodPreheattheovento325ºF/160ºC/fanoven140ºC/gasmark3.
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
7% 5% 16% 4% 8%Typical values per 100g: Energy 1593kJ / 380kcal
Per 50g serving Per 50g serving
Typical values per 100g: Energy 1264kJ / 301kcalUsing 45% vegetable fat spread
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
Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
•250g(9oz)butter
•110g(4oz)castersugar
•50g(2oz)riceflour
•375g(13oz)pastryflour,sifted
•50g(2oz)groundalmonds
•50g(2oz)candiedorangepeel,finelychopped
♥ Replacebutterwithlighterbutter
♥ Reducetheamountofsugarto85g(3½oz)
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
22% 26% 11% 4% 15%Typical values per 100g: Energy 2149kJ / 515kcal
Per 65g serving Per 65g serving
Typical values per 100g: Energy 1896kJ / 453kcal
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
Traditional Ingredients Alternative Ingredients
Alternative IngredientsTraditional Ingredients
% of an adult’s reference intake
•110g(4oz)self-raisingwhiteflour
•50g(2oz)castersugar
•1egg,beaten
•Pinchofsalt
•120mlfullfatmilk
♥ Usehalfwhiteflourandhalfwholemealflour
♥ 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
2% 2% 1% 2% 3%Typical values per 100g: Energy 1114kJ / 263kcal
Per 30g serving Per 30g serving
Typical values per 100g: Energy 973kJ / 231kcal
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