Stovies

Stovies
Reloaded:
Traditional Scottish Recipes Made Healthier
Garry Duthie
The Rowett Institute
was founded by John Boyd Orr
in 1913
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.
Stovies Reloaded:
Traditional Scottish Recipes Made Healthier
Garry Duthie
Professor of Nutritional Science, Rowett Institute of Nutrition and Health,
University of Aberdeen, Scotland, UK.
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.
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.
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).
Bringing back traditional Scottish recipes with a modern twist could have several
benefits from a culinary and health perspective!
Traditional Ingredients Energy

1621kJ
Fat Saturates Sugars Salt
387kcal
17.3g 8.5g 3.0g 1.0g
19% 25% 43% 3% 17%
Down by Down by Down by
almost almost almost
50% 75% 50%
Healthier Ingredients Energy Fat Saturates Sugars Salt

1455kJ 9.6g 2.7g 3.3g 0.6g
346kcal
17% 14% 14% 4% 10%
For a more detailed explanation of this colour-coded scheme and related nutritional
information see appendix.
Origin of recipes
Some of these traditional Scottish recipes
originate from particular regions
within Scotland.
2. Partan bree 3. Scotch broth 8. Scotch pie 9. Stoved howtowdie 10. Stovies
wi’ drappit eggs
Soups Origin
1. Cullen skink....................... Cullen...........................................page 1
2. Partan bree......................... North-East Scotland.....................page 3
3. Scotch broth....................... Scotland-wide...............................page 5
Main Dishes
4. Aberdeen sausage............... Aberdeen......................................page 7
5. Clapshot............................. Orkney..........................................page 9
6. Forfar bridies...................... Forfar...........................................page 11
7. Rumbledethumps............... Borders........................................page 13
8. Scotch pie........................... Scotland-wide..............................page 15
9. Stoved howtowdie wi’
drappit eggs........................ Scotland-wide..............................page 17
10. Stovies................................ Scotland-wide..............................page 19
11. Tweed kettle....................... Valley of the River Tweed...........page 21
Puddings
12. Clootie dumpling............... Scotland-wide..............................page 23
13. Cranachan......................... Scotland-wide..............................page 25
14. Dunfillan bramble
pudding.............................. Scotland-wide..............................page 27
15. Glister pudding.................. Skye.............................................page 29
Baking
16. Border tart......................... Eyemouth....................................page 31
17. Dundee cake...................... Dundee........................................page 33
18. Fochabers gingerbread....... Fochabers.....................................page 35
19. Pitcaithly bannocks............ Pitcaithly, Perthshire....................page 37
20. Scotch pancakes................. Scotland-wide..............................page 39
12. Clootie dumpling 13. Cranachan 14. Dunfillan bramble 20. Scotch pancakes
pudding
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.
1
Serves 4
Traditional Ingredients Alternative Ingredients

• 2 smoked haddock fillets (boneless) ♥♥Use semi-skimmed milk
• Water ♥♥Replace butter with a vegetable fat spread
• 1 onion, chopped
• 600 ml full fat milk ♥♥Omit salt
• 450 g (1 lb) potatoes, boiled
• 25 g (1 oz) butter
• 1 g salt
• Pepper to taste
Method
1 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.
2 When the haddock is cooked, take it out and flake the fish then add it back in to
the stock.
3 In a separate pan, bring the milk to the boil and add it to the stock. Simmer for a
few minutes.

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

Per 300g serving Per 300g serving
Energy Fat Saturates Sugars Salt Energy Fat Saturates Sugars Salt
951kJ
8.8g 5.3g 6.9g 1.5g 799kJ 4.5g 1.7g 7.4g 1.4g
226kcal 190cal
11% 13% 27% 8% 25% 9% 6% 9% 8% 23%
Typical values per 100g: Energy 317kJ / 75kcal Typical values per 100g: Energy 266kJ / 63kcal
Using 45% vegetable fat spread
% of an adult’s reference intake
2
Partan Bree
A 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.
3
Serves 2

• 225 g (8 oz) crab meat, cooked ♥♥Use wholegrain rice
• 50 g (2 oz) rice ♥♥Use semi-skimmed milk instead of full fat
• 450 ml full fat milk milk and single cream
• 300 ml fish stock, made using 1 fish stock cube
♥♥Omit salt
• ½ teaspoon anchovy puree
• 8 drops of tabasco ♥♥Use half the amount of the fish stock
• 1 g salt cube. Alternatively, use a reduced salt stock
• Pepper to taste cube (use chicken if fish is not available) or
the stock from boiling the crab if you do not
• 150 ml single cream
buy the crab meat already cooked
• 2 tablespoons parsley, finely chopped
• Cayenne pepper to taste ♥♥Use half the amount of anchovy puree
Method
1 Separate the brown and white crab meat.
2 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.
3 Return the mixture to the pan and stir in the stock, anchovy puree, tabasco and
seasoning.
4 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.
5 Garnish with parsley and cayenne pepper.

1699kJ
23.4g 12.3g 8.5g 3.4g 1360kJ
10.3g 3.6g 12.3g 2.4g
407kcal 323kcal
20% 33% 62% 9% 56% 16% 15% 18% 14% 41%
Typical values per 100g: Energy 566kJ / 136kcal Typical values per 100g: Energy 453kJ /108kcal
4
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.
5
Serves 8-10

• 450 g (1 lb) neck or shoulder of lean boiling This traditional recipe is already healthy.
beef
♥♥Any salt added to the broth should
• 2.5 litres cold water be limited
• 50 g (2 oz) pearl barley, washed
• 2 carrots, chopped
• 2 leeks, chopped
• 1 small turnip, diced
• ¼ small cabbage, finely shredded
• 2 tablespoons peas
• 1 tablespoon parsley, finely chopped
• Pepper to taste
Method
1 Put the meat, water and pearl barley into a large pan with a lid. Bring to the boil and
simmer for 1 hour. Skim well.
2 Add the vegetables and simmer gently for a further 2 hours or until the meat is
cooked.
3 Remove the meat to serve separately, or shred and return to the stock.
4 Skim any fat from the broth, and add the parsley and pepper.
Traditional Ingredients
Per 300g serving
Energy Fat Saturates Sugars Salt

406kJ
1.8g 0.6g 3.3g 0.1g
96kcal
5% 3% 3% 4% 1%
Typical values per 100g: Energy 135kJ / 32kcal
6
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.
7
Serves 6-8

• 450 g (1 lb) minced beef ♥♥Use lean beef
• 225 g (8 oz) streaky bacon, minced ♥♥Use back bacon with the fat trimmed off
• 1 onion, peeled and sliced
• 110 g (4 oz) rolled oats ♥♥Omit salt
• 2 teaspoons Worcester sauce ♥♥Use greaseproof paper to line the tin
• 1 tablespoon horseradish sauce ♥♥Use wholemeal breadcrumbs
• 1 egg, beaten
• 1 g salt
• Pepper to taste
• 2 tablespoons stock
• 50 g (2 oz) toasted breadcrumbs
Method
1 Preheat the oven to 350ºF / 180ºC / fan oven 160ºC / gas mark 4.
2 Mix all the ingredients together (except the stock and breadcrumbs).
3 Grease a 1 lb baking tin and press the mixture into it. Avoid leaving any gaps.
4 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.
5 Remove the foil after cooking and add the stock over the sausage while still hot. Cover
again with foil and leave overnight.
6 Once cool, roll in toasted breadcrumbs until well coated. Slice thickly.

1379kJ
19.7g 7.2g 1.8g 1.5g 1050kJ
10.4g 3.8g 1.8g 1.4g
331kcal 250kcal
17% 28% 36% 2% 25% 13% 15% 19% 2% 23%
Typical values per 100g: Energy 920kJ / 220kcal Typical values per 100g: Energy 700kJ /167kcal
8
Clapshot
A 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.
9
Serves 4 (vegetarian)

• 450 g (1 lb) potatoes ♥♥Replace butter with a vegetable fat spread
• 450 g (1 lb) turnips ♥♥Omit salt
• 1 dessertspoon chives, finely chopped
• 1 g salt
• Pepper to taste
Method
1 Boil the potatoes and turnips and mash them together with butter.
2 Add the chives, salt and pepper.
3 Mix thoroughly and serve very hot.

676kJ
8.9g 5.5g 2.4g 0.4g 530kJ
5.0g 1.0g 2.3g 0.2g
162kcal 127kcal
8% 13% 28% 3% 7% 6% 7% 5% 3% 4%
10
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.
11
Serves 4

• 450 g (1 lb) beefsteak ♥♥Use lean beefsteak
• 1 g salt ♥♥Replace suet with a vegetable fat spread
• Pepper to taste ♥♥Omit salt
• 75 g (3 oz) shredded suet Note: the fat content has been reduced but
remains high (red) due to the pastry
• 450 g (1 lb) short-crust pastry
Method
2 Beat the steak with a rolling pin and cut it into thin strips.
3 Season the meat with salt and pepper and divide into 4 portions.
4 Roll the pastry out about ½ cm thick and cut it into 4 equal sized oval shapes.
5 Cover half of each oval with a quarter of the meat, leaving a narrow margin around
the edge.
6 Sprinkle the suet and onion over the meat.
7 Wet the edges of the pastry with water, fold over, and crimp with finger and thumb.
8 Cut a hole on top of each to allow the steam to escape and bake in the oven for about
30 minutes.

9 Serve hot or cold.

3607kJ 58.9g 23.8g 3.0g 1.5g 3314kJ 48.1g 14.6g 3.2g 1.7g
867kcal 794kcal
43% 84% 119% 3% 25% 40% 69% 73% 4% 28%
12
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.
13
Serves 4 (vegetarian)

• 450 g (1 lb) potatoes, boiled and mashed ♥♥Replace butter with a vegetable fat spread
• 450 g (1 lb) cabbage, shredded and boiled ♥♥Omit salt
• 1 large onion, finely chopped ♥♥Use reduced fat cheese
• ½ teaspoon salt
• ½ teaspoon pepper
• 50 g (2 oz) cheddar cheese, grated
Method
2 Mix the potatoes and cabbage together.
3 Fry the onion (or chopped spring onions) in butter.
4 Mix together the potatoes, cabbage, fried onion, salt and pepper.
5 Place in an ovenproof dish, sprinkle with grated cheese and bake until the top
is golden.

988kJ 13.7g 8.3g 4.4g 1.1g 763kJ 7.3g 2.3g 4.4g 0.4g
237kcal 182kcal
12% 20% 42% 5% 18% 9% 10% 12% 5% 6%
14
Scotch Pie
A 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.
15
Serves 6

For the filling: ♥♥Omit salt
• 350 g (12 oz) lean lamb
• 3 mushrooms, chopped ♥♥Replace beef dripping with a vegetable
• 1 shallot, chopped fat spread
• 1 teaspoon parsley, finely chopped
• ½ teaspoon thyme, finely chopped
• 1 g salt
• Pepper to taste
• 2 teaspoons Worcestershire sauce

For the hot-water crust pastry:
• 310 g (11 oz) flour
• 2 g salt
• 75 g (3 oz) fresh beef dripping
• 200 ml water
• A little milk
Method
2 Chop the lamb into small pieces. Mix together with the other filling ingredients and set aside.
3 Sieve the flour into a bowl and add the salt.
4 Put the dripping and water into a saucepan and bring to the boil, then pour immediately into a well in the flour.
Mix at first with a spoon or knife, then use your hands when cool enough and mix quickly into a lump. Turn onto a
floured board and knead gently until free from cracks.
5 Put aside one third of the pastry and keep warm, then divide the rest into 6 pieces. Roll out each piece very thinly.
With these, line 6 small ring tins or mould them into small cases around a glass.
6 Fill the cases with the meat mixture.
7 Cut rounds from the rest of the pastry, moisten the edges with water, and cover the pies, pressing the edges of the
pastry firmly together. Trim the edges with a pair of scissors.
8 Make a hole in the centre of each pie lid and brush with a little milk.
9 Bake in the oven for 15 minutes, then for a further 30 minutes at 350ºF / 180ºC / fan oven 160ºC / gas mark 4.

1603kJ 18.0g 8.7g 1.3g 0.7g 1440kJ 12.0g 3.9g 1.3g 0.4g
383kcal 343kcal
19% 26% 44% 1% 11% 17% 17% 20% 1% 6%
16
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.
17
Serves 4

• 900 g (2 lb) chicken ♥♥Replace butter with a vegetable fat spread
• 1 g salt
• Pepper to taste ♥♥Omit salt
• 50 g (2 oz) butter ♥♥Use a reduced salt stock cube for
• 225 g (8 oz) shallots, chopped
• A bunch of rosemary, chopped preparing the chicken stock
• 450 ml chicken stock
• 4 eggs
• 400 g kale or spinach, cooked
For the stuffing:
• 1 onion, finely chopped
• 1 clove of garlic, crushed
• 10 g (½ oz) butter
• 110 g (4 oz) fresh breadcrumbs
• 1 tablespoon fresh green herbs, chopped
Method
1 To make the stuffing, soften the onion and garlic in butter, add the breadcrumbs and green
herbs and fry until golden.
2 Season the chicken inside and out, and stuff the chicken with the herb stuffing.
3 Melt the butter in a casserole dish and brown the chicken all over. Add the shallots and
rosemary. Pour the stock over the top.
4 Cover tightly and simmer for 1 hour until the chicken is tender.
5 Remove the chicken from the casserole and keep it warm.
6 Ladle some of the stock into another pan and poach the eggs in it.
7 To serve, place flattened balls of cooked kale or spinach onto a serving dish, place the poached
eggs on top and place the chicken in the middle.

1463kJ 16.1g 6.8g 3.5g 1.7g 1324kJ 12.7g 3.2g 3.3g 1.2g
349kcal 316kcal
17% 23% 34% 4% 28% 16% 18% 16% 4% 20%
Typical values per 100g: Energy 488kJ /116kcal Typical values per 100g: Energy 441kJ / 105kcal
18
Stovies
A 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.
19
Serves 4

• 900 g (2 lb) potatoes, thickly sliced ♥♥Replace butter and dripping with a
vegetable fat spread
• 1 onion, thickly sliced
♥♥Omit salt
• 50 g (2 oz) butter and dripping, mixed
♥♥Use lean meat
• 300 ml stock
♥♥Use a reduced salt stock cube for
• 1 g salt preparing the stock
• Pepper to taste
• 225 g (8 oz) cooked leftover beef, roast lamb
or other meat
Method
1 Melt the butter and dripping in a pan and add the potatoes and onion. Fry for a
few minutes.
2 Add the stock, salt and pepper. Cover and bring to the boil. Simmer for 1 hour, stirring
occasionally to prevent sticking.
3 Add the meat and cook until the potatoes are slightly brown and the meat is hot.

1621kJ 17.3g 8.5g 3.0g 1.0g 1455kJ 9.6g 2.7g 3.3g 0.6g
387kcal 346kcal
19% 25% 43% 3% 17% 17% 14% 14% 4% 10%
Typical values per 100g: Energy 540kJ /129kcal Typical values per 100g: Energy 485kJ /115kcal
20
Tweed Kettle
A 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.
21
Serves 8

• 1.3 kg (3 lb) fresh salmon This traditional recipe is already healthy.
While this dish has a medium amount of fat,
• 1 g salt the amount of saturated fat is low
• Pepper to taste ♥♥Any salt added to this dish should be
• Pinch ground mace limited
• 300 ml fish stock

• 300 ml dry white wine
• 2 shallots, very finely chopped
• 2 tablespoons chopped dill or parsley
Method
1 Place the salmon in a deep saucepan and cover with hot water. Bring to the boil and
simmer for five minutes.
2 Remove the salmon from the pan, keeping the stock. Remove the skin and bones
from the fish and break up the flesh. Season with salt, pepper and mace.

3 Put the flaked salmon back into the pan and add the fish stock, wine and shallots.
Cover and simmer for 20-25 minutes.

4 Add the chopped dill or parsley before serving.
Traditional Ingredients
Per 200g serving
Energy Fat Saturates Sugars Salt

1140kJ 15.3g 2.6g 0.6g 0.3g
273kcal
14% 22% 13% <1% 4%
22
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.
23
Serves 12

• 350 g (12 oz) self-raising flour ♥♥Use half white flour and half wholemeal
• 110 g (4 oz) suet, shredded flour
• 110 g (4 oz) fresh white breadcrumbs
• 110 g (4 oz) dark muscavado sugar ♥♥Replace suet with a vegetable fat spread
• 2 g salt
• 2 teaspoons mixed spice ♥♥Use wholemeal breadcrumbs
• 2 teaspoons cinnamon
• 1 apple, grated ♥♥Reduce sugar to 60 g (2½ oz)
• 225 g (8 oz) currants ♥♥Omit salt
• 350 g (12 oz) raisins
• 300 ml full fat milk ♥♥Use semi-skimmed instead of full fat milk
• 1 tablespoon treacle
• 1 cotton or linen cloth or tea towel
• 50 g (2 oz) plain flour for dusting
Method
1 Mix the flour, suet, breadcrumbs, sugar, salt, mixed spice and cinnamon. Add the grated apple,
currants and raisins. Stir in the milk and treacle until well blended.
2 Scald the cloth in boiling water and dust liberally with flour.
3 Spoon the mixture onto the cloth, gather up the edges and tie securely with clean string,
leaving room for the pudding to swell.
4 Have ready a saucepan of boiling water. Place a plate upside down on the bottom of the pan
and place the pudding on it. Boil for 3-4 hours and top up with boiling water every hour or so:
never allow the water to drop below half the depth of the pudding.
5 Drain the pudding in a large colander. Untie the string and remove the cloth. Place the pudding
on a baking tray in a low oven (300ºF /150ºC / fan oven 130ºC /gas mark 2) for 10 minutes to
form a dry, glossy skin.

1744kJ 9.6g 5.2g 42.4g 0.7g 1475kJ 5.5g 1.3g 39.0g 0.6g
414kcal 349kcal
21% 14% 26% 47% 11% 17% 8% 7% 43% 10%
24
Cranachan
A 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.
25
Serves 4

• 3 tablespoons oatmeal or rolled oats ♥♥Use reduced fat crème fraiche instead of
• 300 g (11 oz) fresh raspberries double cream
♥♥Reduce the amount of honey by half
• 300 ml double cream
• 2 tablespoons malt whisky
• 2 tablespoons honey to serve (optional)
Method
1 Lightly toast the oatmeal in the oven or in a dry frying pan over a gentle heat until it
has a light, nutty smell and is golden brown (10-20 minutes). Be careful it does
not burn.
2 Keep 4 tablespoons of cream aside for later. In a large bowl whisk the rest of
the cream to form stiff peaks (do not whisk crème fraiche if using the healthier
ingredients). Fold in the whisky and honey until it is soft and creamy.
3 Keep some raspberries to one side for later and add 3 or 4 raspberries to the bottom of
each serving glass. Fold in the remaining raspberries to the cream mixture, breaking up
a few raspberries to give the cream some colour.
4 Spoon the mixture into the serving glasses.
5 Finish with a layer of cream, a sprinkling of oatmeal and a raspberry or two for
decoration. Cover the glasses with plastic wrap and chill for about 3 hours.

1908kJ 39.9g 24.5g 12.9g 0.1g 863kJ 12.0g 7.8g 9.9g 0.1g
462kcal 208kcal
23% 57% 123% 14% <1% 10% 17% 39% 11% 1%
26
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.
27
Serves 6

For the filling: ♥♥Reduce the amount of sugar to 60 g
• 450 g (1 lb) brambles (2½ oz) for the filling and 30 g (1 oz) for the
• 110 g (4 oz) sugar Dunfillan paste
• Pinch of salt ♥♥Omit salt
For the Dunfillan paste
• 50 g (2 oz) butter ♥♥Replace butter with a vegetable fat spread
• 50 g (2 oz) caster sugar ♥♥Use half white flour and half wholemeal
• 1 egg, beaten flour
• 110 g (4 oz) plain flour, sifted ♥♥Use semi-skimmed instead of full fat milk
• Pinch of salt
• 2 tablespoons full fat milk
• ¼ teaspoon baking powder
• Rind of 1 lemon, grated
Method

2 Cook the fruit until soft, adding a little water if necessary. Turn into a pie dish,
sprinkling each layer with sugar. Add the salt.
3 Beat the butter and sugar to a cream, then add the egg, flour to which the salt has
been added and the milk. Add the baking powder mixed with the last spoonful of
flour and flavour to taste with the lemon rind. This should look like a smooth batter.
4 Spread smoothly over the fruit. Do not worry if the paste sinks into the fruit slightly.
Bake in the oven for 35 minutes.

1064kJ 7.7g 4.4g 28.4g 0.3g 847kJ 5.3g 1.2g 19.4g 0.2g
253kcal 202kcal
13% 11% 22% 32% 5% 10% 8% 6% 22% 4%
28
Glister Pudding
A 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.
29
Serves 6

• 110 g (4 oz) plain white flour ♥♥Use half white flour and half wholemeal
• ½ teaspoon ground ginger flour
• 2 eggs, beaten ♥♥Replace butter with a vegetable fat spread
• 110 g (4 oz) butter ♥♥Reduce the amount of sugar to 60 g
• 110 g (4 oz) caster sugar (2½ oz)
• 1 teaspoon bicarbonate of soda

• 2 tablespoons marmalade
• 2 teaspoons lemon juice
Method
1 Sift the flour and ground ginger together.
2 Cream the butter and sugar and beat in the eggs and flour alternately, a little at a time.
3 Dissolve the bicarbonate of soda in a little water, and add along with the marmalade and
lemon juice.
4 Lightly mix all the ingredients.
5 Turn into a greased pudding bowl and cover with a large circle of greaseproof paper. The paper
should be gently placed and patted on top of the mixure and up the sides of the bowl.
6 Gently scrunch a large sheet of aluminium foil into a rough disc shape and place this into the
bottom of a pan. Place the pudding bowl on top, ensuring the pudding bowl doesn't touch the
direct heat of the pan.
7 Add enough water to reach halfway up the side of the pudding bowl.
8 Cover the pan with the lid and steam for 2 hours.

1284kJ 16.7g 9.8g 22.5g 0.8g 1091kJ 12.3g 2.9g 17.4g 0.9g
307kcal 261kcal
15% 24% 49% 25% 13% 13% 18% 15% 19% 15%
30
Border Tart
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.
31
Serves 8

• 225 g (8 oz) shortcrust pastry ♥♥Reduce the amount of sugar to 40 g
• 50 g (2 oz) walnuts (1½ oz)
• 50 g (2 oz) currants
♥♥Replace butter with a vegetable fat spread
• 50 g (2 oz) coconut ♥♥Omit the icing
• 50 g (2 oz) cherries, chopped
Note: following removal of the icing the
• 75 g (3 oz) sugar
serving size decreases to 60 g
• 1 egg, beaten
• 25 g (1 oz) butter, melted The fat content has been reduced but
• 225 g (8 oz) icing sugar remains high (red) due to the pastry
Method
2 Roll out the pastry and use it to line a baking tin.
3 Mix the dry ingredients, then add the beaten egg and melted butter.
4 Spread the mixture over the pastry and press down firmly with the back of a metal
spoon, ensuring the mixture goes right into the edges.
5 Bake in the oven for 25-30 minutes until the pastry is golden brown.
6 Mix the icing sugar with a little cold water and ice the tart.
7 Serve cold.

1812kJ 18.8g 7.7g 48.5g 0.4g 1188kJ 17.0g 6.2g 16.7g 0.3g
432kcal 285kcal
22% 27% 39% 54% 6% 14% 24% 31% 19% 6%
32
Dundee Cake
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.
33
Serves 12

• 110 g (4 oz) currants ♥♥Replace butter with a vegetable fat spread
• 110 g (4 oz) sultanas ♥♥Reduce the amount of sugar to 150 g
• 110 g (4 oz) candied peel, chopped (5 oz)
• 225 g (8 oz) unsalted butter
• 225 g (8 oz) caster sugar ♥♥Use half white and half wholemeal flour
• 5 eggs, beaten
• 275 g (10 oz) plain white flour, sifted ♥♥Omit salt
• 75 g (3 oz) ground almonds
• Rind of one orange, grated
• Pinch of salt
• ¾ teaspoon bicarbonate of soda
• 1 teaspoon milk
• 50 g (2 oz) split almonds
Method
2 Grease and line a tin with greaseproof paper.
3 Mix the currants, raisins, sultanas and candied peel.
4 Cream the butter and sugar. Add the eggs and flour alternately, beating well.
5 Add the fruit, ground almonds, grated rind and salt.
6 Lastly, add the bicarbonate of soda which has been dissolved in the milk.
7 Turn into the tin and cover the surface with the split almonds.
8 Bake in the oven for 2½ - 3 hours. Test by sticking a skewer in the cake. If the skewer
comes out dry then the cake is ready.

1899kJ 22.2g 10.1g 39.3g 0.6g 1694kJ 17.2g 3.1g 36.4g 0.6g
454kcal 404kcal
23% 32% 51% 44% 10% 20% 25% 16% 40% 10%
34
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.
35
Serves 12-16

• 110 g (4 oz) butter ♥♥Replace butter with a vegetable fat spread
• 110 g (4 oz) sugar
• 110 g (4 oz) treacle ♥♥Reduce the amount of sugar to 75 g (3 oz)
• 1 egg
• 225 g (8 oz) plain white flour ♥♥Use half white flour and half wholemeal
• 50 g (2 oz) sultanas flour
• 50 g (2 oz) currants
• 40 g (1½ oz) ground almonds
• 40 g (1½ oz) candied peel, finely chopped
• 1 level teaspoon mixed spice
• 2 level teaspoons ground ginger
• 1 level teaspoon ground cinnamon
• ½ teaspoon ground cloves
• ½ teaspoon bicarbonate of soda
• 150 ml beer
Method
2 Grease and line a tin with greaseproof paper.
3 Cream together the butter and sugar. Add the treacle.
4 Break in the egg, beating well.
5 Mix the flour, fruit, ground almonds and spices together. Add to the butter mixture.
6 Dissolve the bicarbonate of soda in the beer, add to the mixture and mix together
thoroughly.
7 Pour the mixture into the tin and bake in the oven for 45 minutes to 1 hour. The cake
is ready when the top springs back easily when pressed.
8 Cool in the tin for 10 minutes then turn onto a wire rack. Store in a tightly covered
cake tin.

796kJ 7.5g 3.8g 16.9g 0.3g 632kJ 4.8g 0.9g 14.0g 0.2g
190kcal 150kcal
9% 11% 19% 19% 4% 8% 7% 5% 16% 4%
36
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.
37
Serves 12

• 250 g (9 oz) butter ♥♥Replace butter with lighter butter
• 110 g (4 oz) caster sugar
♥♥Reduce the amount of sugar to 85 g
• 50 g (2 oz) rice flour
(3½ oz)
• 375 g (13 oz) pastry flour, sifted
• 50 g (2 oz) ground almonds
• 50 g (2 oz) candied orange peel, finely chopped
Method
1 Using your hands, work together the butter and sugar on a pastry board or slab. Work
in the rice flour and then the pastry flour. Alternatively, use an electric mixer to mix the
butter, sugar and flours.
2 Add the ground almonds and peel and knead until smooth. Wrap in greaseproof paper
and leave until the next day.
4 Re-knead the paste. Do not roll out but press with the hand into two round cakes on
a sheet of baking paper. The cakes should be around ¾ inch (2 cm) thick and 8 inches
(20 cm) in diameter.
5 Pinch the edges neatly with your finger and thumb and prick all over with a fork.
6 Put the cakes into the oven and reduce the heat to 300ºF / 150ºC / fan oven
130ºC / gas mark 2 for about 1 – 1¼ hours until the shortbread has crisped off to a
pale golden brown.
7 Cool on a wire rack.

1397kJ 19.1g 10.6g 11.7g 0.3g 1232kJ 15.1g 5.1g 10.0g 0.2g
335kcal 295kcal
17% 27% 53% 13% 6% 15% 22% 26% 11% 4%
38
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.
39
Serves 8-10

• 110 g (4 oz) self-raising white flour ♥♥Use half white flour and half wholemeal
flour
• 50 g (2 oz) caster sugar
♥♥Omit sugar
• 1 egg, beaten
♥♥Omit salt
• Pinch of salt ♥♥Use semi-skimmed milk instead of full fat
milk. (More milk may need to be added to
• 120 ml full fat milk
get the right consistency of batter)
Method
1 Heat a well-greased girdle or pan until it is moderately hot.
2 Sieve the flour into a bowl and add the sugar and salt.
3 Add the egg and milk to make a thick batter.
4 Drop the batter onto the girdle, a spoonful at a time. The pancakes should be a neat
round shape.
5 When the pancakes are covered with bubbles, slip a broad knife under them, and if
they are of a golden brown colour, turn and brown the other side – turn once only.
6 When cooked, wrap them in a clean tea-towel until cool, unless they are to be
eaten hot.

334kJ 1.2g 0.5g 5.8g 0.2g 292kJ 1.2g 0.4g 0.9g 0.1g
79kcal 69kcal
4% 2% 3% 6% 3% 3% 2% 2% 1% 2%
40
Appendix
Nutritional Information
The 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.
Energy
kJ g g g
kcal
% Low Med High
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.
Energy
Kilojoules (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.
Fat
Fats 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.
Sugars
Sugars 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.
Salt
A 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.
Serves 8-10
The Team
Many 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.
References
Baxter, 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

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Diet and Health

Traditional Scottish Food

A change in dietary pattern was linked to industrialisation. Improved transport meant

For example, the traditional recipe for stovies, which is often a

Traditional Ingredients Energy

Healthier Ingredients Energy Fat Saturates Sugars Salt

Traditional Ingredients Alternative Ingredients

5 Season with salt and pepper.

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

5 Garnish with parsley and cayenne pepper.

Traditional Ingredients Alternative Ingredients

% of an adult’s reference intake

Traditional Ingredients Alternative Ingredients

Energy Fat Saturates Sugars Salt

% of an adult’s reference intake

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

% of an adult’s reference intake

Traditional Ingredients Alternative Ingredients

• 450 g (1 lb) turnips ♥♥Omit salt

2 Add the chives, salt and pepper.

3 Mix thoroughly and serve very hot.

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

• 1 g salt ♥♥Replace suet with a vegetable fat spread

• Pepper to taste ♥♥Omit salt

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

• 450 g (1 lb) cabbage, shredded and boiled ♥♥Omit salt

• 1 large onion, finely chopped ♥♥Use reduced fat cheese

2 Mix the potatoes and cabbage together.

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

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

• 300 ml fish stock

Energy Fat Saturates Sugars Salt

% of an adult’s reference intake

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

4 Spoon the mixture into the serving glasses.

Traditional Ingredients Alternative Ingredients

% of an adult’s reference intake

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

• 1 teaspoon bicarbonate of soda

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients

Traditional Ingredients Alternative Ingredients