Much has been written in recent years about the importance of gut health. It plays an important role in overall well-being because the digestive system does more than process food. It supports immune function, nutrient absorption and communication with other parts of the body, including the brain. The community of microorganisms in the gut is often called the gut microbiome. This helps maintain balance in digestion and may influence energy levels, metabolism and aspects of mood and health. Habits such as eating a varied, fibre-rich diet, staying well hydrated, getting enough sleep and regular physical activity can help to support a healthy gut. These habits can also help your health and well-being as you prepare for your next Hedonistic Hike!

What is Kombucha?

Kombucha is a fermented tea drink which people often take to support gut health. Believed to have originated in China, it is made by combining sweetened tea (usually black or green tea) with a culture of bacteria and yeast called a SCOBY (short for Symbiotic Culture of Bacteria and Yeast). During fermentation, the microorganisms consume much of the sugar and produce organic acids, along with small amounts of carbonation and compounds that give Kombucha its slightly tangy, fizzy taste. You can make your own Kombucha at home, save money on commercial brands and know exactly what the sugar content is of your drink.

How to make Kombucha at home

To begin you will need a 2 litre Kilner jar and several swing-top glass bottles. For the SCOBY you can order this online. However, if you have a friend who makes Kombucha you can ask them to split their SCOBY to get you started, alongside 200 ml of their made Kombucha, to which you can add your own ingredients.

We use:

10 g loose leaf tea
200/230 g granulated sugar (this depends on taste)
600 ml of filtered water

Mix the ingredients above in a saucepan and bring to the boil to dissolve the sugar and then leave to cool. When the tea mixture is fully cooled, strain the leaves out and pour it into the 2 litre jar. Add the SCOBY, alongside the 200 ml of made Kombucha, and fill the jar to the top with filtered water. Cover it with kitchen paper or a muslin cloth so that the mixture can breathe – do not seal it tight with the lid.

After ten days to two weeks you will be ready to bottle your first batch. Remove the SCOBY from the jar, alongside 200 ml of the made Kombucha, and then bottle the remaining liquid into the swing-top glass bottles, avoiding the dregs which may accumulate in the bottom. These bottles are ready to drink and are best stored in the fridge for longevity. At the point of bottling, some people add flavours such as ginger or elderflower syrup, but this is very much to taste.

This process needs to be repeated every ten days to two weeks. The warmer the room where the jar is stored, the faster the fermentation process will be. The SCOBY will continue to grow, so needs to be reduced by splitting every month or so. You can discard this or give it to a friend to get their Kombucha journey started! Experiment with the quantity of sugar as you make your first few bottles to achieve the perfect taste for you, but less than 200 g is not advised.

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The Slow Food movement has impacted many of our hiking itineraries and we wholeheartedly share the same beliefs. We constantly hunt for restaurants, local producers and small shops and markets who champion regional and seasonal ingredients. This applies not only in Italy but wherever we are walking in the world.

The University of Gastronomic Sciences

On our Jewels of Piedmont tour in October, we visit the University of Gastronomic Sciences, which is also home to Italy’s first Wine Bank. This unique project came to life thanks to Petrini’s aim to curate a comprehensive library of Italian wine. There are more than 100,000 bottles here from around 300 different producers. The focus is on winemakers who use traditional techniques, respect the environment and protect the incredible biodiversity of Italy’s different grape varieties.

The Cittaslow Network

Our Parma, Tuscany and the Ligurian Sea tour takes us to the tiny village of Borgotaro in the Emilia-Romagna region. This is an example of a Cittaslow – another initiative inspired by Petrini. This is an international network of small towns promoting a slower, more sustainable and higher-quality way of life. They aim to combat the stress of modern life by boosting local economies and preserving cultural heritage. The movement now includes hundreds of towns across more than 30 countries. Borgotaro is also internationally renowned for its porcini mushrooms, which hold Protected Geographical Indication (IGP) status. The town hosts an annual mushroom festival which we visit as part of our tour.

The Slow Food Editore

The flagship Osteria d’Italia guide published by the Slow Food Editore showcases the richness and diversity of Italian regional cuisines at an affordable price, in restaurants recommended and reviewed by over 250 contributors and the national Slow Food network. Osterias are awarded the Chiocciola, the symbol of the snail, the highest recognition given to establishments that stand out for their ambience, cuisine and hospitality. A good example is on our Southern Italy tour, when we dine at Da Peppe in the tiny village of Rotonda. The menu features authentic Lucanian dishes that highlight local treasures, such as the famous melanzana rossa di Rotonda (red eggplant) and crispy peperoni cruschi.

Slow Food Presidia

The Presidia are Slow Food Communities that work every day to save native livestock breeds, local fruit and vegetable varieties, bread, cheeses, cured meats, sweets and more. They are committed to passing on traditional production techniques and crafts, they care for the environment and they add value to the local landscapes and cultures.
The Presidia involve thousands of farmers, food artisans, shepherds, fishermen and winegrowers around the world.

On our Northern Lombardy tour we visit the cheesemakers who are part of this community producing Storico Ribelle. This delicious cheese comes from a small alpine area in the northern part of Lombardy, known as the Valtellina valley, and it is only made in the summer months between June and September. Hundreds of Presidia ingredients are included in our menus across Italy, from the red and yellow Capriglio peppers of Piedmont to the Gorizia Rose Radicchio from Friuli.

The Slow Wine Coalition

In addition to his other achievements, Petrini’s philosophy for food has been extended to the production of wine. The Slow Wine Coalition brings together everyone involved in the international wine chain, from farmers and viticulturalists to distributors and sommeliers. Through events, education and the annual Slow Wine guide, the coalition fosters a culture of sustainability and community that values quality over quantity, and the long-term health of the land over short-term yields.

The Slow Food Cook’s Alliance

This is an international network of chefs committed to protecting local food traditions, biodiversity and sustainable agriculture. Inspired by the Slow Food movement, participating chefs highlight on their menus regional ingredients, endangered foods and small-scale producers. They help to preserve culinary heritage while promoting fair treatment of workers and ecosystems.

When Petrini died in his hometown of Bra in May this year, this visionary character left behind a legacy that has had a worldwide impact. He has inspired communities around the globe to preserve traditional cuisines and support ethical farming practices. Italian President Sergio Mattarella said his death left a “huge void not only in the world of food and wine science, but also in society as a whole, and not just in Italy”.

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If you’re in training for a Hedonistic Hike this year, you might be looking for the perfect trail bar to sustain you during your practice hikes. These delicious and nutritious bites were cooked up by our great friend Caroline Barty, and they will give you just the burst of energy you need. There is nothing better than taking a break, resting under a tree, and enjoying every mouthful of a scrumptious snack!

Ingredients

250g porridge oats – Caroline advises against jumbo oats as they are too crumbly
100g sultanas
90g mixed seeds
55g desiccated coconut
50g ground almonds
1 teaspoon ground cinnamon
150ml maple syrup
125g unsalted butter plus extra for greasing
125g soft brown sugar
60g smooth almond butter

Method

Heat oven to fan oven 170˚c, mark 5. Grease and base line a 23x23cm cake tin with non-stick baking parchment. Place the first 6 dry ingredients in a mixing bowl and stir to mix.

Put the maple syrup, butter and sugar in a saucepan and place over a low heat. Stir until thoroughly combined and warm but don’t let the mixture boil. Stir in the almond butter. Pour into the dry ingredients and mix well.

Tip the mixture into the prepared tin and press down to smooth the surface and pack it tightly. Bake in the oven for 25-30 minutes until evenly golden brown. Cut into squares or rectangles while still warm but leave in the tin to cool completely. If you try to take them out before they are thoroughly cold they will fall apart.

Once cooled and firm lift out of the tin and store in an airtight container. These bars will keep for a week.   To see more of our fabulous recipes for salads, soups, savoury dishes and sweets and snacks, visit our Recipe Pages.

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Ingredients

4 eggs
4 dessert spoons of sugar
500g mascarpone
Savoiardi biscuits (also known as Lady Fingers)
Coffee
Bitter cocoa powder

Method

Separate the eggs and whisk the whites until firm

Whisk together the egg yolks and the sugar

Gradually whisk in the mascarpone to the yolk and sugar mixture

Gently fold the egg white into the mixture

Stand dry Savoiardi biscuits around the side of the tin you are using – it can be round or rectangular

Soak more Savoiardi biscuits into the espresso coffee – one side only

Make layers of the soaked biscuits and cream mixture to the top of the tin

Leave in the fridge to 2 hours before serving

Sprinkle the top with the sieved cocoa powder and decorate with winter berries and ribbon

Tiramisù is a relatively modern Italian dessert, and most food historians agree that it originated in the Veneto region of Italy. Tiramisù in Venetian dialect means “pick me up” or “lift me up”, reflecting the energy-giving ingredients.

We hope you will have fun making this iconic Italian dessert. Grazie mille Marta! Merry Christmas and Buon Natale!

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Fava Beans

One of the best ways to enjoy a fava bean is to eat it fresh from the pod in springtime, perhaps paired with a little fresh pecorino sheep’s cheese. This is a very traditional snack and you will see locals eating them this way. If the beans have been dried, then they need soaking for around 24 hours and simmered in boiling water for around 2 hours to make them soft. Dried fava beans are used in soups, stews and purées, especially in the south, and have a heartier, earthier flavour. If you travel with us on one of our spring tours you will almost certainly get to try the fresh beans at one of our picnic lunches.

Cannellini Beans

These beans are particularly popular in the central Italian regions, but of course are eaten all over the peninsula. The pods are harvested in the autumn, when they are completely dry, so it is unlikely that you will eat a fresh one. They too need to be soaked overnight and simmered for a couple of hours before eating. They’re small, white, kidney-shaped beans with a creamy texture and mild, nutty flavour. They are excellent in soups and stews, or smashed to a purée and served on toasted bread (bruschetta) with olive oil and herbs. They also make a great salad ingredient on their own, and are delicious seasoned with salt, pepper, garlic, rosemary and plenty of extra-virgin olive oil. If you travel with us in the autumn season you may well enjoy a classic Tuscan soup known as Ribollita: a thick, hearty soup made with cannellini beans, stale bread, kale or cabbage and vegetables.

Borlotti Beans

Borlotti beans are popular in central and northern Italy. They have distinctive highly-patterned pods, and the beans themselves are instantly recognisable for their red and white speckles when fresh. These too are often harvested when dry, when the beans take on a darker colour and again need soaking and boiling to eat. Salt is usually added at the end of the cooking process, to avoid the skins hardening. They have a creamy texture and a chestnutty flavour. Sometimes borlotti beans are mashed to add a velvety texture to a soup, as well as being added whole. In northern regions like Lombardy and the Veneto, borlotti beans are an essential ingredient in the local minestrone soups. Veneto is particularly well-known for a dish known as Pasta e Fagioli – a hearty soup including local borlotti beans, fresh egg pasta, butter and pancetta.

However you enjoy your beans, they are a delicious and versatile addition to almost any meal. They form an important part of many of our famous picnic lunches, and are excellent fuel for hikers.

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Cinzia was born in the town of Valtournenche in Italy’s Aosta Valley and studied Forestry and Environmental Science at the University of Turin. She soon fell into the world of tourism and hospitality and stayed there ever since. She married Englishman, James MacNay, and for many years they lived in Heathfield on the South Coast of England, running a small Deli specialising in cheese, wine and chocolate! Now they have returned to Italy with their family and together are running a business specialising in food and wine trips in the Piedmont region. Each time Cinzia releases a new recipe, James offers a wine match to complement the dish.

To find out more and subscribe, go to cinzialong.substack.com.

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Sicily’s Granita

The roots of Granita date back to the Arab rule in Sicily between the 9th and 11th centuries. The Arabs introduced “sherbet,” a frozen drink made with fruit juices or rose water. They also employed the technique of mixing snow from Mount Etna with sugar and fruit juices to create a refreshing treat.  During the Middle Ages, Sicilians refined the methods of making Granita, developing its unique texture. Unlike ice cream or sorbet, Granita is characterized by its coarse, crystalline texture, achieved by freezing the mixture and periodically scraping it with a fork. Traditional Granita flavours include lemon and almond, reflecting the agricultural heritage of Sicily.  Today coffee Granita is a popular drink, served at breakfast with a brioche, or as a refreshing snack. Sicilian Granita is a culinary legacy that showcases the Sicilians’ ability to blend different cultural influences into a unique and enduring tradition.

Sardinia’s Carapigna

During the period of Spanish rule in Sardinia (1324-1720), the island experienced significant cultural exchanges. The Spanish brought with them various culinary traditions, including methods for making frozen desserts. Carapigna likely evolved during this time, influenced by Spanish and possibly Arab practices. The classic “sa carapigna” was made with just a few simple ingredients: lemon juice, sugar, and water. Traditionally, it was made using snow or ice collected from the mountains. This snow was packed into a wooden barrel called a “barrelu” or “carapignera,” and the lemon-sugar mixture was placed in a metal container, which was then set inside the barrel. The mixture would be stirred continuously to achieve a smooth, slushy texture.  It is still a main feature of festivals held across the island and especially of one held in Aritzo in mid-August. We visit this area on our Heart of Sardinia tour and have the chance to try this authentic regional delicacy. Families and local artisans take pride in preserving the traditional method and passing down their cultural knowledge through the generations.

Rome’s Grattachecca

The origins of Grattachecca date back to the early 20th century in Rome. The name “grattachecca” comes from the Roman dialect: “grattare,” meaning “to scrape,” and “checca,” a slang term for a block of ice. It became popular among Romans as a refreshing street food during hot summer months. Vendors, known as “grattachecari,” would set up stalls along the Tiber River and other bustling areas, offering a respite from the heat. The basic ingredients of Grattachecca include a block of ice, fruit syrups, and fresh fruit pieces such as cherry, peach or lemon.  The preparation involves manually shaving a large block of ice using a special tool, and it is typically served in a cup with a spoon and straw, allowing the consumer to enjoy the blend of the icy texture and fruity flavours. Grattachecca is deeply embedded in Roman street food culture. It’s not just a dessert but a nostalgic experience for many Romans who recall childhood memories of enjoying it during summer months, and you can still find the kiosks today along the banks of the river.

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Tortellini, mortadella, prosciutto, parmigiano … the list of mouthwatering goodies that have become synonymous with the city goes on and on. Actually, several of them, such as Parma ham, parmesan cheese and balsamic vinegar originate from the neighbouring towns of Parma and Modena but they still take centre stage on any self-respecting Bolognese table. Of course, Bologna’s not just about food. If you’re looking for culture, you’ll find enough to do to easily fill a couple of days, whether visiting the main Basilica di San Petronio, the beautiful porticoed Archiginnasio di Bologna, or the Basilica di San Domenico with its early Michelangelo sculptures.

Start at the Quadrilatero

There’s only one place to kick off your gastronomic browsing – the food shops in the Quadrilatero. This tangle of narrow streets and alleyways just behind the central Piazza Maggiore is food heaven. Feast your eyes on mounds of fresh tagliatelle, pasta parcels of tortellini and plump pillowy tortelloni. Stroll past windows piled high with chunks of parmigiano, past salumerias and tiny bottegas with magnificent displays of, in May, luscious strawberries and vivid green asparagus.

Think about timing your visit to the Quadrilatero to coincide with lunch. We loved ZeroCinquantino, a popular ‘tigelleria’ where we started our meaty journey perched on high stools, with just enough room on our table to accommodate the huge platter of cold meats, cheese and the local flat bread speciality, ‘tigelle’.

Take a hike to the Sanctuary of San Luca

Need to burn some of those calories before dinner? Set off from Via Saragozza along the world’s longest portico up to the hilltop Sanctuary of San Luca. Boasting an impressive 666 arches, the covered walkway is just under 4km long, with more than enough of a final elevation to raise your pulse. And if you happen to be there at the end of June 2024, you’ll be treated to the spectacle of the 2nd stage of the Tour de France, from Cesenatico to Bologna, as the cyclists make their ascent to the Sanctuary!

And finally, if this is your first trip to Bologna or the Emilia Romagna region, here’s a quick key to some of Bologna’s must-eat foods:

Pasta

Tortellini, smaller ring-shaped pasta parcels, are generally filled with pork loin, prosciutto, mortadella and parmesan, and traditionally served ‘in brodo’.  Their bigger brother, tortelloni, are often filled with pumpkin and topped with butter and sage.

Bread

Tigelle are flat rolls made of thick round discs of soft dough that are cooked on a ‘tigella’ (iron griddle plate). Also typical of Modena, they are often filled with meat, cheese and vegetables.

Meat

Prosciutto di Parma, from nearby Parma is used as a filling in ‘piadine’ or ‘tigelle’ while mortadella appears on every ‘tagliere’ (charcuterie board). The local mortadella is made of high quality fine ground pork, cubes of lard, black peppercorn and sometimes pistachio. Both meats are also used as pizza toppings.

Most people naturally associate Bologna with spaghetti Bolognese. In fact, in restaurants and trattoria, you will find ‘tagliatelle al ragù’ but the meat sauce is usually made of a mixture of pork and veal.

Cheese

Parmigiano is king, but you’ll also come across ‘squacquerone’, a fresh cow’s milk cheese, with a mild, sweet, milky flavour. It’s a popular filling for ‘tigelle’, and often served with charcuterie.

Other specialities of the city include ‘crescentine’, made of a dough that’s been rolled into thin discs and fried in hot oil. Also known as ‘gnocchi fritti’, they are a popular appetizer with meat platters and fresh cheeses. ‘Friggione’ is a dish comprising slow cooked onions and tomatoes, sometimes served with fresh egg pasta but also used as a side dish.  Although strictly from Modena, rather than Bologna, balsamic vinegar is widely available in Bologna’s food shops and markets.

What to drink in Bologna?

Pignoletto is a DOC certified sparkling white from the hills of Emilia Romagna made from the Grechetto grape variety, ideal as an aperitif. Local red wines from the Emilia Romagna region include sparkling Lambrusco from Modena, and Sangiovese, which both go well with charcuterie and pasta.

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The Italians have not historically been huge consumers of honey, “miele” in Italian, but it was widely used as a remedy. Honey is mineral and nutrient-rich and different types of honey were believed to help the circulatory system, or to clean the liver, or to maintain the respiratory system, or to act as a cure for anaemia. In Sardinia, where the highly-prized Corbezzolo honey from the strawberry tree is consumed, the inhabitants are famously long-living, many making it to their 100th birthdays, so the proof may well be in the pudding!

It is thought that beekeeping in Italy began with the first Greek settlers in southern Italy in 700 BC, and certainly by Roman times it was well documented by writers and scholars of the era. Nowadays, honey is produced along the length of the peninsula. Many National Parks from the Maritime Alps in the north to the Pollino in the south offer uncontaminated environments, which are rich in flora and forested areas. Whether you like the classic millefiori, acacia, chestnut, eucalyptus, lavender or honeydew, Italy is making quality honey with special characteristics.  

The Italian Beekeepers Association, (Federazione Apicoltori Italiani – FAI), has a Honey Seal of Warranty which identifies and selects excellent products and guarantees the authenticity of the source of the honey, it’s freshness and uniform crystallisation.  Each year for over 40 years, on the outskirts of Bologna, the Tre Gocce d’Oro Competition is held. The “three drops of gold” contest celebrates the best of Italian honey, with different categories reflecting the story of Italy’s biodiversity. Recently over 500 beekeepers have taken part and it is an event which gains in popularity both with consumers and participants each year. 

The area of the Lunigiana in Tuscany, where we hike on our Parma, Tuscany and the Ligurian Sea tour, is home to an Acacia honey which was the very first to be awarded the DOP certificate. This is Europe’s mark of origin which is attributed to foods whose characteristics depend on the territory where they are produced.

Honey is consumed more and more at breakfast time, and is used in cooking as a sweetener. A famous dish with honey comes from Naples and is known as Struffoli.  These are little sweet dough balls fried and then dipped in honey and decorated with colored sprinkles and candied fruit.  Many still say that the best way to enjoy Italian honey is with cheese and there are some classic pairings. Next time you’re in Italy why not try sweet Acacia honey with a salty Pecorino Romano cheese, or Lavender honey with Montasio cheese?

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