Health & Nutrition - Foods to avoid

Foods high in fat are some of the foods you should be avoiding

These types of food should be eaten very occasionally and shouldn't replace one of the other food groups because they are what's called ‘high energy' foods. This means that they contain a lot of calories in a small portion so they're very easy to over-eat.
It is essential to have a small amount of fat in the diet (up to 30% of the calories we eat should come from fat), to protect our body and keep it warm, for essential fatty acids that the body can't make and for absorbing some vitamins.
However, we should eat fat-containing foods sparingly as fats contain high amounts of energy which is stored if it's not used up. Fats can be separated into different categories: saturated, unsaturated and trans fats.

Saturated fat

Saturated fats are found in many food products such as sausages, pies, butter, ghee, cream, crème fraîche, ice-cream, cheese, pastries, cakes and biscuits, some savoury snacks, some sweet snacks, chocolate, coconut oil, coconut cream and palm oil.

We should limit the amount of saturated fat in the diet, because eating too much can increase the risk of developing heart disease.

Sugar

Sugar occurs naturally in some foods, like fruit and milk, and can be added to food, such as in drinks, sweets, cakes, biscuits, ice-cream and jam.

Despite the sugar in fruit they are a much better sweet snack than chocolate, biscuits or sweets because the vitamins, minerals and fibre they contain are very important to health. Sugary snacks offer few nutritional benefits and often contain added fat as well.
Eating too many sugary foods can lead to dental caries (tooth decay), especially in children.
Sugar in the mouth ferments and produces saliva to become more acidic which, in combination with the bacteria on the surface of the teeth (in the form of plaque) leads to the destruction of our tooth enamel.
Added sugars are most commonly associated with dental caries. The more frequently we eat sugary foods the more likely we are to be prone to dental caries, as we are exposing our teeth to the perfect conditions for tooth decay.
Limit the amount of sugary foods and drinks you consume and stick to having them at meal times rather than between meals. This reduces the time that your teeth are exposed to these conditions.
Most fresh fruit isn't associated with dental caries because the sugar isn't released from the fruit until it's chewed. However, fruit juices can cause dental caries as the sugar has already been released during the juicing process.
This is why it's better to consume fruit juices with your meals. Fruit juice is still a healthy component of the diet though, as it counts as one of your 5-a-day.

High Fat Foods

Meat is an excellent good source of protein, vitamins and minerals. Its iron is used to develop healthy red blood cells, zinc helps with healing and keeping our immune system healthy, and vitamin B12 helps make red blood cells and is only found in foods from animals, such as meat and milk.

Vegans are advised to take a vitamin B12 supplement because it's not found in plant foods.

Although meat contains many beneficial nutrients, it can also contain a lot of fat - mainly saturated fat - which can raise our cholesterol levels.

There is also convincing evidence that frequent consumption of red meat such as beef, pork and lamb and processed meats such as ham, bacon and canned meats increases the risk of developing some cancers.

Recommendations

Because of the links between cancer and high meat consumption, the World Cancer Research Fund recommends that we each eat no more than 500g (cooked weight) per week of red meat. As a rough guide, 500g of cooked red meat is around 700-750g of uncooked red meat.
Cutting down on fat in meat

• When you buy meat choose leaner cuts with little visible white on the flesh
• Removing the skin from chicken before cooking results in a lower fat content than if you leave the skin on
• Don't eat too many processed meat products such as pies, sausage rolls, sausages, salami, pâté and beefburgers, because these are generally high in hidden fats and often high in salt too
• When cooking use a small amount of vegetable oil instead of animal fat. Sometimes the fat from the meat is enough to cook the meat in, especially with sausages and burgers
• Grill or braise meat rather than frying or roasting, so the fat can run away from the meat, or roast the meat on a metal grill

Sustainability of meat
The world demand for meat is huge and it's having an impact on our environment. Evidence shows that the livestock sector is responsible for almost one-fifth of greenhouse gas emissions - more than the emissions from transport.

The climate and atmospheric changes caused by livestock, such as cattle, are mainly due to the gases they produce, which contribute to both greenhouse gases and acid rain. As our demand for meat increases the livestock industry contributes to deforestation to make way for more pastureland and crop fields for livestock feed.

Whilst the livestock industry can take measures to try and reduce the impact on the environment, as consumers, we can make a difference by simply reducing the amount of meat we eat.

Unsaturated Fat

Unsaturated fats are divided into monounsaturated and polyunsaturated fats.

Neither is associated with the risk of heart disease like saturated fat, but they are still high in calories so eating too much can lead to weight gain. We should try to consume a higher proportion of unsaturated than saturated fats in our diet.
Some unsaturated fats in the diet provide essential fatty acids that the body can't produce, like the omega-3 fatty acids from fish oils and omega-6 fatty acids from vegetable oils.
Foods rich in unsaturated fat include oily fish, avocados, nuts and seeds, sunflower, rapeseed, olive and vegetable oils, and spreads made from these.

 

Trans fats

Trans fats tend to be found in processed foods such as cakes, biscuits, pastries and crisps.

These types of fats are hard for the body to deal with and are linked to a higher risk of heart disease, so they are best avoided.
Look out for ‘hydrogenated vegetable oil' or ‘partially hydrogenated vegetable oil' on the list of ingredients.

Cut down sugar

Tips for cutting down on sugar

• If you like sugar in hot drinks, gradually reduce the amount you add until you can tolerate it without sugar
• Swap sugary snacks for fruit
• Swap cakes or biscuits for a teacake, scone or currant bun
• Drink water, milk or fruit juice instead of sugary or fizzy drinks and if you still fancy a fizzy drink, dilute fruit juice with carbonated water (remember to dilute fruit juice for children)
• Look at traffic light labels on front of packs to make sure your food is low (green) or medium (amber) in sugar
• Choose tinned fruit in fruit juice instead of syrup
• Swap your sugar-coated cereal for a wholegrain option such as fruit and fibre, bran flakes or porridge. You could always add fresh fruit to sweeten it

Healthy Teeth

Tips on keeping your teeth healthy

• Brush your teeth regularly and pay regular visits to the dentist
• Cut down on foods and drinks with added sugar
• Eating sugar-containing foods with meals, not as snacks
• Drink sugary drinks through a straw
• Avoid keeping sugary drinks or sweets in your mouth for a long time

Starters Hot

Smoked Haddock and Spring Onion Fishcake

Ingredients

• At a glance
• Starters
• Starters Hot
• Ingredients
• Seafood & Fish
• Company
• Natural Scotland
• Makes
• 4 servings

• 400g rooster potatoes, cooked and mashed
• 4 fillets of peat smoked haddock, poached and flaked
• 4 spring onions, finely cut
• 0.05g freshly ground black pepper
• 1 egg and splash of semi-skimmed milk
• 200g plain flour
• 200g breadcrumbs - Panko (Japanese) if available

Methods/steps

1. Mix mash, haddock and onions together.
2. Season with black pepper then shape into small cakes about three inch in diameter and half inch thick.
3. Place into a refrigerator and allow to chill and set for 30 minutes.
4. Take fishcakes out of fridge ready for coating. Whisk egg and milk together then roll cake in the flour first then the egg mixture and finally the breadcrumbs.
5. Repeat in the egg and then the breadcrumbs again to give you a double coating.
6. Heat a table spoon of olive oil in a non-stick pan, once the oil is hot colour the fish cake on both sides then place into a hot oven at 180°C/gas mark 4 for four to five minutes or until cake is very hot in the centre.
7. Serve with salad, wedge of lemon and tartar sauce.

Pan Fried Fillet of Mackerel

Pan Fried Fillet of Mackerel with Celeriac, Apple and Hazelnuts

Ingredients

• At a glance
• Starters
• Starters Hot
• Starters Cold
• Ingredients
• Seafood & Fish
• Company
• Cook School Scotland
• Serves
• 4

• 1 fillet of mackerel
• Oil
• Salt
• Salad:
• 75g celeriac (finely shredded)
• Tablespoon mayonnaise
• ¼ apple (finely shredded)
• ¼ carrot (finely shredded)
• Salt
• Teaspoon hazelnuts (roasted, shelled and crushed)
• Teaspoon chopped chives

Methods/steps

Mackerel

1. Add a teaspoon of oil t a warm non stick frying pan, season mackerel and add to pan skin side down.
2. Cook on a moderate heat for 2-3 minutes until skin is crispy then turn over add a knob of butter and cook for a further minute.
3. Take off heat and allow residual heat in pan to finish cooking. 

Smoked Salmon Salad

1. Mix all ingredients together and chill until required.

Description Flash Fried Smoked Salmon Salad

Ingredients

1. At a glance
2. Starters
3. Starters Hot
4. Ingredients
5. Seafood & Fish
6. Company
7. Aldi
8. Serves
9. 4

• 400g fresh fine green beans, stalk ends removed, tail still on
• 1 tsp Dijon mustard
• 1 level tsp caster sugar
• 4 tsp white wine vinegar
• 6 tsp extra virgin olive oil
• 4 further tsp olive oil, for frying
• 2 pots of fresh chives, chopped
• 400g sliced smoked salmon
• 200g cherry tomatoes, halved
• Salt and freshly ground
• black pepper

Methods/steps

1. Cook the green beans in a pan of boiling, salted water for 2-3 minutes, or until just cooked. Drain and cool under cold running water, so they keep their brilliant green colour, then really drain well.

2. Mix together the mustard and sugar then season with a little salt and pepper.

3. Stir in the vinegar then gradually whisk in the 6 tsp extra virgin olive oil in a thin stream so they are fully incorporated.

4. Adjust the seasoning if necessary, then add the green beans and chives and stir well.

5. Heat a nonstick frying pan with a dash of olive oil until the oil just begins to smoke.

6. Add the slices of salmon, one at a time, and flash fry for 2-3 seconds on one side then lift out.

7. Do not overcook as the uncooked side must stay undercooked.

8. Pile the green beans onto plates, add the cherry tomatoes evenly and top with the salmon.

9. Serve as a Summer starter or main course.

Michael Kilkie Frittata

 
Asparagus & Parma Ham Frittata, it's simple and based on a handful of fresh ingredients.

Ingredients

• At a glance
• Main Courses
• Main Course Meat and Poultry
• Starters
• Starters Hot
• Ingredients
• Pork
• Company
• Michael Kilkie
• Serves
• 4

• 12 eggs
• 8 slices Parma ham, roughly torn
• 60g finely-grated, fresh parmesan
• 16-20 asparagus spears depending on their size
• 1 tbsp olive oil
• Salt and ground white pepper

Methods/steps

1. Cook the asparagus in boiling salted water for three to four minutes depending on the thickness. Remove from the water and set aside.
2. While the asparagus is cooking, beat the eggs and season generously with salt and pepper.
3. Heat the oil in a medium frying pan and pour in the egg mixture. Cook gently for six minutes until set.
4. Now place on top the Parma ham, asparagus and parmesan and place under the grill for three minutes until just set. 
5. Allow to cool, then cut in to four wedges.

Whiting Cakes with Chutney

  Fragrant Whiting Cakes with Chutney
  Preparation Time:
  10 minutes inc 30 minutes chilling
  Cooking Time:
  30 minutes

Ingredients

• At a glance
• Main Courses
• Main Course Fish & Seafood
• Starters
• Starters Hot
• Ingredients
• Seafood & Fish
• Serves
• 4

400g (14oz) whiting fillets, fresh or defrosted, skinned and cut into cubes
1 x 15ml spoon (1 tablespoon) fish sauce
1 x 5ml spoon (1 teaspoon) sugar
2 x 5ml spoon (2 teaspoons) fresh coriander, finely chopped
1 x 5ml spoon (1 teaspoon) grated lime zest
2 cloves garlic, finely chopped
2cm fresh root ginger, grated
6 salad onions, finely chopped
3 x 15ml spoon (3 tablespoons) plain flour
3 x 15ml spoon (3 tablespoons) sunflower oil
For the chutney:
4 x 15ml spoon (4 tablespoons) white wine vinegar
1 x 15ml spoon (1 tablespoon) brown sugar
1 red onion, sliced
1 red pepper, deseeded and diced
1 yellow pepper, deseeded and diced
1 x 15ml spoon (1 tablespoon) lime juice

Methods/steps

1. For the fish cakes, place the fish, fish sauce, sugar, coriander, lime zest, garlic, ginger and salad onions into a blender and process until smooth.
2. Divide the mixture into eight and shape into cakes.  Lightly roll each fish cake in flour. Chill in the fridge while making the chutney.
3. For the chutney, place all the ingredients into a pan and cook gently for 20 minutes. Set aside to cool.
4. Heat the oil in a large frying pan and cook the fish cakes gently for approximately 5-7 minutes on each side, until golden brown and cooked through.
5. Serve the fish cakes warm with the chutney.

Starters Soup

Hot & Sour Soup

Ingredients

• At a glance
• Starters
• Starters Soup
• Company
• Cook School Scotland
• Serves
• 4

• 400ml chicken stock
• 1 red chilli
• 20g ginger peeled and roughly chopped
• 2 chestnut mushrooms thinly sliced
• 1-2 sticks lemon grass roughly chopped
• 2 tbsp fish sauce
• 2 tbsp lime juice
• 1 tsp coriander chopped
• 20g cooked noodles
• 
  

Methods/steps

1. Place stock into a pan and bring to a gentle simmer.
2. Slice chilli and add stock along with the ginger, lemon grass, lime juice, fish sauce and sugar.
3. Simmer soup for 5 minutes allowing broth to become fragrant.
4. Strain stock and add back to the pan.
5. Now add the mushrooms to stock and cook for 3-4 minutes or until they are cooked.
6. Taste and adjust seasoning then finish soup with the coriander and noodles.

 Pearl Barley & Vegetable Broth

ingredients

• 1.5l chicken or vegetable stock
• 100g pearl barley
• 5tbsp white wine
• bunch of spring onions, chopped
• 1 courgette, chopped
• 1 chilli, deseeded & chopped
• 2tbsp tomato purée  

• At a glance
• Starters
• Starters Soup
• Ingredients
• Vegetarian
• Company
• Lakeland
• Serves
• 4

method

1. Simmer the pearl barley and stock in a medium pan, stirring occasionally, for 45 minutes.
2. Place the wine and spring onions in a large pan, cover and simmer for about 5 minutes. Add the courgette and chilli and simmer for another 5 minutes, stirring a couple of times.
3. Pour the stock and pearl barley into the large pan with the vegetables and add the tomato purée. Bring it to the boil then simmer for about 25 minutes, continuing to stir occasionally.

If you prefer less 'crunchy' vegetables, increase the cooking time at each stage.

Potato & Leek Soup

Ingredients

• At a glance
• Starters
• Starters Soup
• Vegetarian
• Company
• Natural Scotland
• Serves
• 4

1. 2 leeks, finely shredded, white parts only
2. 4 large rooster potatoes, peeled and diced
3. 2 shallots, finely diced
4. 500ml vegetable stock
5. A pinch of salt (0.25g)
6. 25g unsalted butter
7. Splash double cream
8. Freshly cooked shredded leeks to garnish

Methods/steps

1. In a large pan, melt the butter then add the shallots and cook for 3-4 minutes without colouring but softened.
2. Now add the leeks and cook for 2-3 minutes, then add the potatoes.Finally add the stock and bring to the boil. Once boiling, turn down to a gentle simmer and cook for 20-25 minutes or until the potatoes are tender.
3. Liquidise soup until very smooth and place back onto the stove in a clean pan, check seasoning.Add the cream and serve immediately topped with freshly cooked leeks to garnish.

 Lentil, Ginger, Lemon Grass and Coconut Milk Soup

Description

• Ingredients
• At a glance
• Starters
• Starters Soup
• 150g Lentils
• 15g root ginger, peeled and finely chopped
• 1 carrot, peeled and roughly chopped
• 1 white onion, peeled and roughly chopped
• 1 stick of celery, washed and roughly chopped
• 1 stick lemon grass
• 200g vegetable stock
• 1 tin coconut milk
• Salt and pepper to taste
• Small bunch coriander, chopped

Methods/steps

1. Sweat off the carrot, onion, celery, ginger and lemon grass in a large,
   heavy based sauce pan for 2-3 minutes.
   Add the lentils, stock and coconut milk and bring to the boil.
2. Check seasoning.
   After 25-30 minutes the carrots and lentils should be cooked and soft.
3. Blitz all together in a food processor.
4. Finish the soup with a handful of chopped coriander.

[Tips] How to enjoy lamb at its best and How To Cook Lamb.

How to enjoy lamb at its best

Taste the goodness in every mouthful. Enjoy Scotch Lamb as part of a healthy, balanced diet that’s delicious as well asnutritious.

A little of what you fancy

Lean lamb is a healthy source of protein and an excellent source of iron that is easily absorbed by our bodies.
As well as being essential for growing bodies, iron is good for the blood and helps to carry more oxygen around the body – giving you bags more energy and helping you to feel great.
Lamb is available all year round, but since Scotch Lamb is a natural product, it’s seasonal.

Scotch Lamb is at its most plentiful between August to April.

Spring and Late Season Lambs are equally delicious but you will notice a difference in taste between the two seasons.
This comes from lambs born in the spring time and is available to buy from your butcher or local supermarket come autumn.
Spring lamb has a subtle tasting, rosy coloured flesh that flakes off the bone and melts in the mouth.
Darker meat is available from January until the end of April. Bursting with flavour thanks to the age of the animal, late season lamb is an excellent partner for winter produce such as orchard fruit and root vegetables.

There are all sorts of ways to enjoy your Scotch Lamb - roasted, in stews and casseroles, as kebabs or traditional chops.
Hearty and filling in winter, Scotch Lamb also makes a great light meal. Throw a butterflied, boned leg of lamb on the barbecue to see for yourself what we mean.

Healthier cooking for a healthier lifestyle

• Scotch Lamb can be part of a healthy, balanced diet when you follow these handy hints for cooking red meat.
• Look out for bright red meat and white fat as a sign of freshness.
• Avoid adding fat when cooking. The fat that’s already in the meat will go a long way, so try to dry fry, grill, roast on a rack or stir fry your meat.
• Try not to add fat when you cook meat, but if you do, use a small amount of sunflower, rapeseed, olive or vegetable oils.
• Steer clear of oily marinades and salad dressings. Skim fat from casseroles and stews before serving.
• Drain and discard extra fat from the pan before making gravy or sauce.
• Remove the fat before serving – the essential nutrients in meat are found in the lean parts of the meat. 

How To Cook Lamb

Please see some ways and methods on how to cook your perfect lamb.

 

The meat of the lamb's shoulder is sweet tasting thanks to the streaks of fat that appear naturally in the joint.
When buying, you need to ensure that the joint is boned to the degree your recipe requires - some need complete boning, others need part-boning. The pockets left by the removal of the bones are ideal for stuffing.
Retailers often sell the shoulder completely boned, rolled up and tied. You can cook this joint as is, or untie, stuff it and roll up again ready for the oven.
Shoulder is a good joint for roasting, and excellent when poached to serve hot or cold with pungent sauces based on herbs, spices and fruit.
You can cube the meat to make stews, especially exotic Middle Eastern and African recipes. Moroccans steam the whole joint. In Scandinavia it's served with sour cream sauce.


This is the meat of a young sheep, defined as one that is marketed within the year of its birth. When the animal is older than this, it's called hogget, or old-season lamb, until it has its first permanent incisor tooth; after this point the meat becomes mutton, which is tougher, stronger-tasting and darker in colour than lamb.
Cuts vary from country to country. Common ones eaten in Britain include leg, loin, best end (which comes from between the middle neck and loin and is sometimes called rack of lamb), shank (the lower end of the leg), chops (thick lean ones from the loin or chump), cutlets (thinner chops from the best end or from the middle neck), shoulder, breast, and middle neck and scrag. A crown roast is made up from two racks tied together into a ring, bones uppermost and meat side inwards; a guard of honour is two racks tied together facing each other, meaty side down and the bones pointing inwards to overlap at the top; and noisettes are boneless medallions cut from the centre of the loin fillet. Most of the internal organs of lamb, such as kidneys, liver and sweetbreads are also eaten.
Lamb is quite seasonal, although thanks to global markets it's now available throughout the year.

[Tips] Scottish Lamb

Selecting the right cut of lamb.

Lamb is a versatile meat from roast to steaks (cutlets), casseroles and kebabs. Its distinctive flavour has inspired chefs over the centuries.

Example of Cuts:

Gigot (4) and Shoulder Roast (6)

These cuts can be cooked and served with bone in or bone less.
It is possible to have the whole cut for roast or steaks.
They are perfect for entertaining family and friends over dinner.
If you wish a smaller roast joint for a smaller party choose a short leg.

Best end (1) and Loins (2)

They can also be served as roast also known as rack or saddle or as steaks (cutlets).
There are a lot of various recipes to accommodate such cuts.

Chump (3)

Ideal small roast for mid week for one , two or three persons depending on the size and your appetite.
The Chump is a very tasty and tender cut.

[TIPS] Pan-frying, Stir-frying & Roasting

Pan-frying, or "shallow frying" is a quick cooking method for small, tender cuts using an uncovered pan on the hob.

• Use a heavy-based frying pan, sauté pan or wok.
• For best results, use only a small quantity of oil or butter.
• Ensure that the oil is hot before adding your preferred beef or lamb cuts.
• Sear each side quickly to seal in juices and retain succulence.
• Only turn your steaks once during cooking; leaving them to cook untouched will produce juicier results.
• If you use a griddle pan add a little oil on both sides of your steaks, chops or cutlets and ensure the dry pan is really hot before frying.

Selecting the perfect steak

Steak offers you a wide range of cuts and cooking options. Versatile, tasty and tender, there's a cut for every occasion; from quick mid-week meal options to formal dinner parties. Serve simply with salad or add a gourmet sauce for a touch of luxury.
Here are some of the best cuts for pan-frying, grilling and griddling.

Stir-frying is an ideal quick method of cooking meat as the thin strips cook in only a few minutes.

It is only necessary to use a very small amount of oil (1tbsp) when stir-frying. Use a vegetable based oil which can be heated to higher temperatures.
Use a non-stick wok or large frying pan. Always ensure that the pan or wok is really hot before adding the meat a little at a time - it should sizzle when the pieces are added.
The meat should ideally be trimmed of excess fat and cut into approximately 1cm (½") strips, cut across the grain to help tenderise the meat and prevent shrinkage.
Method Heat 15ml (1tbsp) oil in a wok or large frying pan. Add the meat and stir-fry for the recommended time. Add the hardest vegetables first (e.g carrots, onions) and cook for 2-3 minutes before adding the rest. Add sauce of your choice (up to 150ml (¼pt)) and cook for a further couple of minutes.
Suggested vegetables for stir-frying: Baby sweetcorn, Green beans Bamboo shoots, Leeks Beansprouts, Mushrooms Broccoli, Mange tout Carrots, Peppers Peppers, Spring onions Chinese leaf, Swiss chard Courgettes, Sugar snap peas Or try a packet of stir-fry vegetables from your supermarket.


Roasting doesn't need to be complicated. Simply weigh the raw joint and calculate the cooking time using the table below to ensure the meat is cooked to your liking.

Roasting Essentials

Position the oven shelves so the meat is in the centre of the oven.
Place the joint uncovered on a wire rack in a roasting tin ensuring any fat is on the top. This allows the juices to run down and baste the joint naturally.
When roasting beef and lamb joints, the secret is to cook the joints in a moderate oven for slightly longer to ensure even cooking.
Remember to weigh beef and lamb joints before calculating your preferred cooking time.
Allow the joint to rest for 5-10 minutes after cooking to let the meat fibres relax and juices distribute evenly so the joint is moist and easy to carve.
To test the degree of cooking, use a meat thermometer. There are two varieties available. One you insert in the centre of the raw joint, or at the thickest point and cook until the desired internal temperature is reached. The other is inserted into the cooked joint after roasting. This gives an instant reading. Beef: Rare - 60°C, Medium - 70°C, Well Done - 80°C Lamb: Medium - 70-75°C, Well Done - 75-80°C

Scottish Beef - How to Cook Beef

Choosing the right cut of beef

You don’t need to buy prime sirloin to enjoy Scotch Beef at its best – the secret to a great meal is in how you prepare the different cuts of meat.

Knowing how to cook some of these less well-known cuts will give you a head start when it comes to exploring new recipes using Scotch Beef.
Example of Cuts:

The Fore Rib (4)

A medium priced cut of beef taken from the back of the animal behind the blade. Sold on or off the bone, usually as a tender roasting joint to be cooked slowly for succulence. Also sold as steaks.

Chuck and Blade (2)

Also known as the shoulder, this is an inexpensive cut taken from beside the neck.
Like the neck itself, the shoulder is most suitable for slow, moist cooking in casseroles and for braising. Also sold as a joint for slow roasting.

The Shin (9), Neck and Clod (6.1/6.2)

Economical cuts particularly suited to mincing, stewing and casseroling. The shin is one of the toughest cuts, but its rich texture and flavour flood out when the meat is cooked slowly over a long period
of time.

Brisket (1)

An economical cut often sold boned and rolled or as ‘leg of mutton cut’ (LMC) steaks.
Although full of flavour, brisket is one of the tougher cuts, making it ideally suited to slow, moist cooking methods such as stewing, braising and pot-roasting.
LMC steaks can be grilled or pan-fried but require a little more cooking time than hindquarter steaks.
Brisket is also the most popular cut for corned beef.

How to Cook Beef

Make every morsel mouth-watering. Following a few simple steps will guarantee that you taste the quality of Scotch Beef in every bite.
Top tips for cooking steak

Before you cook your beef, allow it to ‘breathe’ at room temperature like a good
bottle of red wine.

Pre-heat your grill, griddle or frying pan to a high temperature and sear the steak quickly for 2–3 minutes on each side.

For a rare steak, remove after searing and allow to rest before eating.

For a medium-rare/medium, turn down the heat and cook each side for 2–3 minutes more.

For a steak that's well done, cook for a further 1–1½ minutes on each side.

Turning the meat as little as possible while you cook and letting it rest afterwards is the secret to a succulent, tender steak.

Why red meat is good for you

Like all red meat, Scotch Beef can be an excellent source of nutrients. Take a look at these facts for starters.

• Red meat is a good source of easily absorbed iron and zinc, and
• contributes to selenium intakes.
• Red meat is also a source of vitamin D.
• Red meat can be part of a healthy balanced diet

What's your favourite sauce? i have some tasty sauces ans show you how to make them

Within this section, i have some tasty sauces ans show you how to make them.

Red Wine Sauce

• 3 Banana Shallots, finely diced
• 2 carrots, finely diced
• 1 bay leaf
• Sprig thyme
• 200g meat trimmings, beef or veal
• 1 tablespoon red wine vinegar
• 500ml chicken stock
• 500ml veal stock
• Bottle of good red wine (best you can afford)

Method

In a large pan heat a splash of olive oil. Add shallots and carrots and sweat until nicely caramelised.
Add meat trimmings, herbs and vinegar and reduce to a glaze. Deglaze this now with the red wine and rapidly reduce by 3.4.
Add the 2 stocks and again reduce by half or until required consistency is obtained. Pass through a chinoise and muslin and season to taste.

Lemon Beurre Blanc

• 120ml white wine
• Tablespoon white wine vinegar
• 1 shallot finely diced
• 5 white peppercorns crushed
• 75ml double cream
• 150g unsalted butter cold and diced
• Squeeze of lemon juice
• Salt

Place wine, vinegar, shallot and peppercorns into a pan put onto boil and reduce by half. Add double cream and boil for a minute.
Now lower heat and gradually whisk in the cold butter. When all butter has been added, add the squeeze of lemon juice and check seasoning.
Strain, warm and keep in a warmish place.

Bois Boudran Sauce

• 150ml sunflower oil
• 50ml white wine vinegar
• 85g tomato ketchup
• Teaspoon Worcestershire sauce
• 5 drops Tabasco
• 1 shallot (finely chopped)
• 5g chervil (shredded)
• 5g chives (finely chopped)
• 20g tarragon (shredded)
• Salt
• Freshly ground black pepper

Method:
Combine oil, vinegar, a pinch of salt and a good twist of black pepper in a bowl. Now add all remaining ingredients, adjust seasoning. The sauce is now ready to serve.
It will keep in the fridge for 3-4 days.

Chasseur sauce

• 200 g button mushrooms
• 100 g butter
• 40g shallot finely diced
• 400ml dry white wine
• 400ml veal stock
• 1 tbsp snipped flat leaf parsley
• 1 tsp snipped tarragon
• Salt and freshly ground pepper

Method

Wipe the mushrooms clean and slice them finely and evenly. Heat half the butter in a shallow pan, add the mushrooms and cook over medium heat for 1 minute. Add the shallot and cook for 1 more minute, taking care not to let it colour.

Tip the mushroom and shallot mixture into a fine conical sieve to drain off the cooking butter. Put them back into the shallow pan, add the wine and reduce it by half over a medium heat.
Pour in the veal stock and cook gently for 10-15 minutes, until the sauce is thick enough to coat the back of a spoon.

Take the pan off the heat and whisk in the remaining butter and the snipped herbs. Season to taste with salt and pepper.

Creamy Garlic and Mushroom Sauce

• 6ml (2tbsp) olive oil
• 2 shallots, chopped
• 1 garlic clove, crushed
• 225g (8oz) button mushrooms, halved
• 3 tbsp dry white wine (or water)
• 1 (200g) pot half fat crème frâiche

Heat the oil in a medium pan, add the shallots and garlic and cook for 2-3 mins or until soft. Add the mushrooms and cook for a further 3 mins or until the juices have come out of the mushrooms.
Increase the heat, add the wine (or water) and cook over a high heat until the liquid has evaporated.
Season well, then stir in the crème frâiche. Gently reheat until hot and set aside.

Hollandaise Sauce

• 500g butter
• 8 crushed white peppercorns
• 1/2 dl vinegar
• 5 egg yolks
• juice of a lemon

Place the butter in a pan and melt in a bain-marie. Skim and keep in lukewarm.
Place the peppercorns and vinegar in a well-tinned copper or stainless steel sauteuse and reduce until almost dry. Allow to cool and add approx 1/4 dl water.
Add the egg yolks and whisk continuously in a bain-marie until cooked (sabayon). Remove from the bain-marie and allow to cool until lukewarm while whisking.
Add the melted butter gradually, whisking continuously. Pass through a muslin or fine strainer into a warm container.
Adjust teh seasoning with salt only.
Finish with the lemon juice and keep at an even temperature of 30-37c.

Aioli

• 30g peeled garlic
• 3 egg yolks
• 5 dl best quality olive oil
• 2 tbsps lemon juice
• 1/2 tbsp warm water

Cut the garlic gloves open and discard any central green shoots. Place the garlic in a mortar with a pinch of salt and pound as finely as possible.
Mix in the egg yolks and then the oil, drop by drop to begin with and then increase to a trickle as the sauce begins to emulsify.
Take care that the pestle is turned vigorously and continuously, adding the lemon juice little by little along with the oil until all is completely incorporated.
Finish with the warm water and adjust the seasoning with a little salt and touch of ground white pepper as necessary.

Classic Cheese Sauce

This is a really versatile sauce that can be used for everything from lasagne to cauliflower cheese and for pouring over cooked meat.
It's quick and easy to make and once you've tried it you'll never go back to packet sauces again.
Ingredients

• 600ml milk (that's a pint to you and me)
• 40g plain flour
• 40g butter
• 75g Cheddar cheese grated (the stronger the better)
• Salt and freshly ground black peppe

Method

• Mix the flour with enough of the milk to create a paste then very gradually add the rest of the milk, using a whisk to stir it constantly so you don't get any lumps.
• •Pour into a pan and heat gently, adding the butter. Increase the heat and stir constantly until the sauce begins to simmer and thicken.
• •Keep stirring for about 3-4 minutes, until it's a good consistency. Sprinkle in the cheese and seasoning and stir until it has melted. That's it!

Tomato Sauce
This is a great staple for any kind of pasta shape and you can add all sorts of other ingredients to this basic recipe, such as chilli, olives, mince meat or cooked chicken.
Ingredients

• 1 tbsp extra virgin olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, finely chopped
• 1 large can chopped tomatoes
• 25g fresh basil, roughly chopped

Method

1. Heat the oil in a large shallow pan and fry the onion over a gentle heat for about 5 minutes.
2. Add the garlic, cook for 1 minute then stir in the tomatoes.
3. Increase the heat to a simmer and cook for about 5 minutes, then stir in the chopped basil. Stir and serve.

Vinaigrette Salad Dressing
This popular salad dressing can be used to accompany all kinds of hot and cold salad dishes.
Ingredients

• 1 tsp grainy mustard
• 1 clove garlic, very finely chopped
• 2 tablespoons white wine vinegar
• 4 tablespoons extra virgin olive oil
• Large pinch of salt
• Freshly ground black pepper

Method

1. Place all the ingredients in a clean, screw-top jar, secure the lid tightly and shake it vigorously for about 30 seconds.
2. Alternatively, you can put all the ingredients in a small bowl and whisk until combined.

Pesto
Great for pasta or drizzled over roasted vegetables. It also works well as an accompaniment to grilled fish or chicken.
Ingredients

• 25g pine nuts, toasted
• 25g freshly grated Parmesan cheese
• 1 garlic clove, very finely chopped
• 50g fresh basil
• 75ml extra virgin olive oil
• Salt and freshly ground black pepper

1. If you've got a food processor just put the pine nuts, Parmesan, garlic and basil leaves into the bowl and process.
2. Gradually add the olive oil, whilst still processing and you'll see the sauce begin to thicken

Cooking Tips Introduction

These cooking tips are motivated by our desire to help teach you some simple recipes, tips and chef tricks to use so that you can learn to cook with confidence and enjoy everyday cooking with cookscotland.blogspot.com

Cook Scotland aims to make cooking easy and stress free. Our collection of cooking tips, recipes and techniques has been collected from local producers, readers and expert sources. We regularly update our recipe database and ingenious cooking tip techniques for you. We are always on the lookout for new and unique cooking tips and personal recipes to share with our readers. Please send us your personal favourite personal cooking tips that you would like to share on cookscotland.blogspot.com

Top Ten Tips from Steven Doherty

One – Seasonality
It’s always cheaper and better to use seasonal produce. I would never use out of season fruit and vegetables. I wouldn’t use Strawberries in December and would not be using brussel sprouts in July!
Two-Practice makes Perfect
Even us hardened professional Never try a recipe out for the first time on friends, family or guests without trying it out. Recipes do move sideways and there are a few variables. Products do vary slightly, as do ovens and temperature. Buy an oven thermometer.
Three-Preparation
One of the most important lessons people leave the Cook School with is how much preparation we do ahead.
In busy professional kitchens, it’s called “mise en place” which literally translates as “getting everything in place”.
Most kitchens have short service periods, 12-3, 7-10 for example. The rest of the time is spent prepping for service time.
So do the same at home and get everything ready for your recipe prior to cooking. It’s so easy then!
Four – Meat
If you want to find and buy really good quality meat – find a good butcher and talk to them. Build a relationship with them and they will help you to understand what you need to buy, for example, ask them about “blade” for braising. You will not find this in the supermarket.
Five – Something Fishy
If you are lucky enough to have a local fish monger, use them. They are very hard to find these days. Like a butcher, talk to them and they will help you make the right choice for what you are doing. It’s their livelihood – they know what they are talking about.
Six-Masterchef
Becoming a competent then a great cook takes time and patience. Discover what you really like to cook then find the recipes, then start to cook them again and again. You will ultimately completely understand what you are doing and then cook with total confidence and love. If something does not work out first time, go over it and try again.
Seven – Kitchen temperature
When cooking any meats, joints or poultry always leave the meat out of the fridge for a good 45-60 minutes prior to cooking. This allows the meat to “warm up”. Fridges are very efficient at keeping the meat cold. By having the meat at room temperature the cooking process starts sooner, especially larger joints and poultry. The meat also cooks more easily.

Eight – Stocks
To make good sauces and gravies, buy the really good, ready made stocks, normally sold in pouches or cartons. Most good supermarkets stock these. They really do make gravy and sauce making so much easier.
Nine – Tatties
If you are not sure which potatoes to choose to make mash or chips – easy – buy Red Rooster, the most versatile potato on the market. I really do use them all the time as does my old mate Michel Roux Jnr from Le Gavroche.
Ten – oil
Never use expensive virgin olive oil for cooking. It’s just a waste that burns quite easily. Keep the good stuff for salads with lovely balsamic vinegars.
I usually cook with a splash of sunflower oil and a small knob of butter. This way the small amount of butter adds colour and flavour that does not burn.