Classic Scottish Recipes by Dyfed Lloyd Evans [free books]


  • Full Title : Classic Scottish Recipes (Classic British Recipes Book 1)
  • Autor: Dyfed Lloyd Evans
  • Print Length: 423 pages
  • Publisher: Nemeton
  • Publication Date: November 21, 2012
  • Language: English
  • ISBN-10: B00ABL7SDA
  • ISBN-13: 
  • Download File Format: epub

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Traditional Scottish recipes presented for the modern cook. Over 450 classic Scottish recipes taken from every region of Scotland. Also included is a chapter on Hogmanay, with history and traditions and 33 additional foods for Hogmanay as well as 34 recipes for cocktails that can be serve for Hogmanay. There is a whole chapter on Burns Night, including history, how to conduct a Burns Supper and links to recipes suitable for a Burns Night meal.

The book is divided into chapters that take you all the way through a Scottish meal, from soups through starters, main courses, desserts, cakes, breads, biscuits (cookies), sauces, drinks and jams and jellies. The entire breadth of Scottish cookery is covered. This is the most comprehensive collection of traditional Scottish dishes available.

 

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it’s a low-carb, high-protein diet. If you venture into any of the thousands of CrossFit gyms around the world and ask someone to define Paleo, you’re likely to get just as many different answers, with maybe even a few people chowing down on a big piece of meat just like Mr. Flintstone.

While you will have some very dogmatic folks insisting that there is only one true Paleo diet, we tend to disagree. Just like we think that our ancestors 200,000 years ago didn’t all eat the exact same things as one another in the exact same amounts and macronutrient profiles, we like to think the same concepts apply to all of us. Where you live, your activity level, your personal preference, what you have access to, and your unique needs can and should play a big role in determining what you eat. In our opinion, and seemingly more and more the opinion of some leaders in the ancestral health community (like Chris Kresser, Robb Wolf, Mark Sisson, and others), it is far more appropriate to think of Paleo as a template as opposed to a diet with hard and fast rules. Diets that work for some might not, and usually do not, work for all; and Paleo in a strict sense is no exception.

While some folks think that Paleo is strictly “eating the way our ancestors ate,” we aren’t huge fans of that definition. For starters, in today’s world, there is almost no possible way to eat just like our ancestors ate, work like they worked, or sleep like they slept. For example, many of the foods they ate aren’t even close to being available in today’s world. The tubers and berries they likely would have eaten and the types of animals they would have hunted are not much like the Garnet sweet potatoes, strawberries, and grass-fed beef we now have access to.

That said, there are some core tenets of what our ancestors did or did not eat that make sense to us:

•They ate real, nutrient-dense foods that came from plants, shrubs, trees, and other living creatures. End of story. They didn’t have manufactured foods.

•They ate a wide variety of foods. We’re pretty sure a caveman would have been ousted from the community or would have died of hunger if he or she ate only boneless, skinless chicken breasts. Indeed, our ancestors likely ate from nose-to-tail of every living creature, something that is definitely not the norm in our culture.

•Some days they ate a lot, some days, not so much.

•They ate seasonally and locally available foods. They weren’t traipsing across the globe for weeks on end to get their hands on tomatoes grown thousands of miles away and bringing them back to their homes in the dead of winter.

•Their sugar consumption was limited to real sugars occurring in real foods.

•They didn’t eat things that came in a package or a box, with a long list of artificial ingredients.

•They typically ate as part of a community, sharing meals with their tribe.

Most of these principles aren’t so impossible to incorporate into our own day-to-day lives, but they can seem overwhelming to some. Everywhere we turn we are bombarded by seemingly conflicting messages as to what will make us our healthiest selves yet, what foods are best for us, and how to go about losing those last ten pounds. This is exactly why over half of Americans polled in a 2012 report stated that they believe it’s easier to figure out their income taxes than to figure out what they should and shouldn’t eat to be healthier.* Now that’s some scary stuff!

OUR PALEO DEFINITION

Our personal Paleo prescription (that we apply at home) is this: We eat meat, seafood, vegetables, fruits, nuts, and fats. We prioritize our protein choices to be mostly those from grass-fed, pasture-raised, wild-caught origins. We strive to make our plates or bowls half full of vegetables, include fats at all our meals, and try to eat as seasonally and locally as possible. We’ll use dairy in the form of grass-fed butter and some heavy cream; and sometimes we might splurge for an ice cream treat. As food writer Michael Ruhlman wrote in the Washington Post, “Our food is not healthy; we will be healthy if we eat nutritious food.” Our Paleo prescription reflects that sentiment—we eat nutritious foods that make us feel healthy.

When people ask us what our Paleo template is like, we typically steer clear of dogma, and instead speak about what we in our little family eat. We usually describe the foods we do eat first, rather than talking about what we don’t eat. For example, we might say, “Oh, yesterday through the course of the day I ate broccoli, cauliflower, zucchini, squash, sauerkraut, a kale salad, sweet potato, some grilled chicken, scrambled eggs, bacon, and some pork tenderloin. Oh, and some avocado, olive oil, and grass-fed butter. (Sadly, the fact that vegetables are a mainstay of this way of eating often gets overlooked and overshadowed by this caveman persona, despite the fact that for most in the Paleo world this is not a high-protein diet.) We find that telling people about all the “yes!” foods is a lot more helpful than starting out with the nos.

Turn the page for a handy chart for Paleo beginners.

EAT THESE

AVOID THESE (AT LEAST TO START OUT)

Red meat, game, pork, fish, seafood, eggs, poultry

Grains

Vegetables of all varieties

Legumes

Fruits

Dairy

Nuts and Seeds

Processed foods

Spices and Herbs

Sugars

Healthy fats (olive oil, coconut oil, tallow, lard, etc.)

Alcohol

Grains: While some anthropologists are splitting hairs over whether or not hunter-gatherers ate certain things (like grains), we’ll never really know for certain what our ancestors ate, and to us it really does not matter. What we do know about modern-day grains is this: They aren’t essential for our day-to-day, healthiest lives. For some people (like those with celiac disease), gluten-containing grains can be a hospital admission. For most people, there is little nutritional benefit to grains that cannot be gained from fruits and vegetables. Fiber? It’s great! And you can get lots of fiber from all the vegetables and fruits you should be eating. Vitamins and minerals? Calorie for calorie, veggies and fruits will give you much more than grains. Grains will give you lots of empty calories—especially most of the refined, processed grain food products you find out there. Grains have some potentially problematic antinutrients (lectins, gluten, and phytates) that don’t do many favors for a lot of people. You might be one of them. Try completely removing grains for thirty days and see how you feel, then maybe experiment with adding back things like white rice to see how you do.

Legumes: Legumes (which include beans, peas, lentils, and peanuts) are what many vegans and vegetarians cite as a perfect protein source. While legumes do contain protein, they do not contain nutrients we cannot get elsewhere and they aren’t as nutrient-dense as other foods. Whether or not Neanderthals ate beans is irrelevant, in our opinion. What is important is that if you take legumes out of your diet for a period of time, then reintroduce them (and prepare them properly), there’s no reason that they might not be included in your Paleo template if you tolerate them well.

Dairy: Dairy is a pretty polarizing topic in Paleo circles. Some claim that we’re the only species that drinks another animal’s breast milk, and that there’s a reason we as humans wean at a certain age. On the flip side, we once heard someone ponder whether we were the smarter species because we figured out how to milk another creature. All that aside, there are people who simply do not tolerate dairy well at all. We happen to do okay on dairy, so we tend to include the occasional piece of cheese, some grass-fed butter, and some grass-fed heavy cream in our lives—and maybe ice cream every once in a while! Note: We do give some dairy-based options or alterations in this book, and we prefer grass-fed dairy in these instances.

Processed foods/sugars/alcohol: Processed foods, sugars, and alcohol can all be delicious. But if you are going to argue that they are making you healthier, we beg to differ. And by processed foods we aren’t talking about the basic processing it took to get that grass-fed cow into your freezer, or the processing it took to get that olive oil into a bottle. We’re talking about things in a package or a box at the store with all kinds of ingredients that are manufactured. We’re talking about those snack crackers, candies, and breads that might have claims on the label of being “enriched” or “fortified” or “kid-tested, mother-approved” that most likely aren’t moving us toward our healthiest selves. Sugar and alcohol also go here. We aren’t claiming that we never have anything from a package, never consume sugar, or never enjoy a glass of wine or cider. Rather, for those first starting out with Paleo, the best way to see how you react to certain foods and beverages is to eliminate them for a period of time.

After trying a pretty clean way of Paleo eating, then we suggest slowly starting to add things back in and see how you feel. Does dairy make your skin break out? Do grains make you bloated? Does sugar give you headaches? Take your personal experience into consideration. Just like some people think certain perfumes and colognes smell great while others need to clear the room to avoid the smell, so, too, do individuals have unique reactions to food. We are not all the same in our reactions and such things need to be noted.

We would be remiss if we didn’t discuss “cheating.” For starters, we don’t like to think of our decisions to eat not-very-nutritious food as “cheating.” Rather, if we choose to have something that is decidedly “not Paleo,” or has added sugar, or isn’t moving us to be healthier, it’s merely a choice we made, and we don’t deem it “cheating.” The word “cheating” revolves around dishonesty and deceit, so as long as you’re being honest with yourself about the choice you’re making, as long as you’re mindful about choosing to have some of those candy-coated chocolates, then we don’t think you’re “cheating”—rather, you are opting for something that you’ve decided is worth having. Then again, we view this way of eating as just how we live—we do not view this as a temporary diet after which we go back to eating junk food throughout our days. Even if we choose to eat a doughnut or big loaf of bread, we don’t demonize those choices for ourselves or for anyone else. We know if we make such choices how they will make us feel (usually lousy, lethargic, and bloated). We believe that no food is inherently healthy, but some foods are more nutritious than others, and we choose to include more of the nutritious stuff in our lives than the non-nutritive stuff.

TRANSITIONING TO PALEO

While some people are “all or nothing” as it relates to habits, others need to take baby steps when transitioning (Gretchen Rubin’s book Better Than Before and website gretchenrubin.com offer great insight on habit formation), it really depends on how you are wired, and before embarking on any health journey we encourage you to do a little introspection to figure out more about yourself (the aforementioned book and website do wonders to help with that). It makes no sense to try to establish some new habit if it goes completely against your lifestyle (hitting the gym at five a.m. for someone who is a night owl might be a recipe for disaster). Whether you use the recipes in this book once in a while to help transition the family slowly but surely, or you go whole hog and plan a month’s worth of meals, we are here to support you. Part of figuring out how to successfully transition to any new way of eating or living is figuring out a bit about yourself, so invest that time and energy to help you become as successful as possible! The resources provide a listing of our favorite sources of information, but some of our favorite Paleo resources to get you started include:

•Robb Wolf’s Quick Start Guide: Robbwolf.com

•Chris Kresser’s The Paleo Cure: Chriskresser.com

•Melissa Hartwig’s The Whole30: Whole30.com

PUTTING IT ALL TOGETHER

HOW THE HECK DO YOU FEED A BUSY, BUDGET-CONSCIOUS FAMILY?

Now that we have kids along with our businesses, sometimes life can be a bit unpredictable (like when a child needs to go to the emergency room for stitches) and stressful (like when a pig gets out of the fencing), and sometimes ordering a gluten-free pizza seems like the easy solution. However, we know that our two little kiddos depend on us for their nutrients. We aren’t saying we never opt for a gluten-free pizza, but of the roughly ninety or so meals in a given month, we guess that less than five of those meals are eaten at a restaurant or are takeout. Not only does this enable us to focus on healthy foods for us and our kids, but it also helps keep our budget in check.

We will be the first to admit that sometimes getting dinner on the table is a challenge in and of itself, yet there is lots of research showing why we should all try to make the family meal a priority. For starters, fewer calories are typically consumed at home as opposed to eating out.* There is research indicating that children and teens who eat more meals at home are less likely to become overweight or obese,† and that teens who eat family meals together frequently are less likely to use drugs and alcohol or smoke tobacco. Those are some pretty decent reasons to at least consider eating as a family. As we are admittedly about the opposite of Type A people, you won’t come to our house and see every single meal for the week pristinely mapped out with our ingredients ordered in the refrigerator alphabetically or by date of anticipated use. Rather, we usually have a discussion about what we think sounds good that particular week, often letting our cooking be guided by what is fresh and available at our weekly farmers’ market (we will talk more about sourcing your ingredients) and more often than not we’re looking in our freezer and taking out a few pounds of various meats over the weekend, and placing them in a bowl in the refrigerator to thaw out for a few days. We often will do a lot of cooking on a Sunday to get us through the first few days of the week, and if we’re firing up the grill you’ll almost never see just one serving of something on it!

MEAL PLANNING

Love it or loathe it, it’s pretty well established that meal planning can help save you money, time, and perhaps your sanity when it comes to getting dinner on the table. So, even though some of these recipes are prepped and on the table in under thirty minutes, that doesn’t help if you have to trek twenty minutes to the grocery store every night to pick up ingredients you’re missing. Meal planning is definitely one of the keys to success in helping families eat healthier foods at home.

Here are our suggestions for successful meal planning:

•Get some kind of calendar or organizer, use a white board, or anything that provides a place for you to write down your plans. There are lots of free downloadable meal planning templates and fancy notebook planners available to help with this process. You can also download ours for free on our website paleocomfortfoods.com (or make copies of the meal planning template).

•Schedule time to plan and put it on your calendar. There’s a saying: “What gets scheduled gets done.” That doctor’s appointment, that lunch date with a friend—once those things get scheduled, they get done (for the most part). The same is true for meal planning. If you put on your calendar a dedicated thirty minutes to plan, then you’re more likely to get it done.

•Assess your household and your week ahead. Do your kids get lunch at school? Do you have plans to go out to dinner on Friday night? Do you have a three-day conference when you’ll be gone and away from home? Do your kids have soccer until seven p.m. and you need dinner on the table right after? These should all factor into your assessment of the week.

•Decide what is realistic for your household. If you currently eat dinner out several times a week, making the jump to saying “no eating out” could be a bit too extreme. Decide what is going to be realistic, perhaps starting with “We’ll have dinner at home four times this week.”

•Think about what is in season and use that to inform some of your planning. (See the list for general guidelines on what is in season when.) If you do much of your shopping at your local farmers’ market, sometimes it can feel overwhelming to see so many vegetables and fruits. It can be helpful to have some sense of a game plan ahead of time to help direct your shopping exploits.

•Figure out what you already have on hand, as well as what you’re running low on. This does two things: First, it helps you make use of what you have available. Second, it helps keep your pantry, refrigerator, or freezer stocked with staples. For example, when we have a freezer full of beef or pork cuts (like when we participate in a cow or pig share), many of our recipes for the upcoming week will likely focus more on those cuts than chicken or fish. Often we take stock of what staples, veggies, and fats we have on hand and see what recipes spring to mind. Another tip from our house: We like to keep a running list on a notepad or whiteboard of the things we are running low on. That way, if we don’t have much chicken stock on hand, we can plan to make some (recipe here) or buy some more.

•Especially for the budget-conscious: Make your list and stick to it. How many of you have gone shopping at Target or Costco or Whole Foods for something specific and somehow ended up spending way more money than you planned on? Make that list and stick to it. If you really want to up your budgeting, follow Dave Ramsey’s envelope method—that is, set aside an envelope with the budgeted amount of cash for your groceries that week (or month).

•Keep a list of your favorite or itching-to-try recipes somewhere (on Pinterest, in Evernote, or in a favorite notebook). Keep track of where to find them if they are not hyperlinked (e.g., if you’re using a notebook, write “Page [xxx] of Weeknight Paleo”). Make sure, once you’ve made certain recipes, to write down what you loved about them or any alterations you made. For example, “Used chicken instead of beef. Loved it.” “Kids devoured this. Will double it next time.”

Here’s a sample approach:

1.On the calendar, identify what nights it will be realistic to devote thirty minutes to one hour to cooking. We note those with a “C.”

2.If you know there will be meals away from home, note those. We simply write “Out.”

3.For nights when you need dinner on the table in five to ten minutes after you all come in the door, set up a slow cooker meal earlier in the day or have leftovers at the ready. We put an “F” on those days, meaning “Fast.”

A typical week for us might indicate that we have three nights we’ll have time to cook dinner, three nights when we need leftovers or a slow cooker meal, and one night out. Now that we have that information, we can populate our calendar with what meals we plan on cooking or eating and when. Here’s a sample week with recipes from this book.

This is just a sample, but as you can see it keeps you from being a slave to your kitchen. We almost always make sure to double or triple our recipes, as we eat leftovers for breakfasts or lunches most of the time. (You can easily add in a lunch row to your calendar to add those meals in for planning purposes.) Any leftovers beyond what we know we can consume in a few days can usually be frozen so we have our “emergency—thaw and reheat” foods on hand.

Most people find it easiest to do their planning and grocery shopping on the weekends because that’s when they have some time to do so. (Many local farmers’ markets are on Saturdays, so we can vouch f

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