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Which Supermarkets Sell Arla Milk? A Guide for Health-Conscious Shoppers

1/8/2025

Milk is a staple in most households, whether you’re adding a splash to your morning coffee, pouring it over a bowl of cereal, or using it to whip up creamy recipes. For those mindful about sourcing nutritious and sustainable options, Arla Milk stands out as a top choice. But where can you consistently find it? This blog dives into everything you need to know about Arla Milk, its benefits, and the supermarkets where you can buy it.

Supermarkets That Sell Arla Milk

The good news is that Arla Milk is widely available, so you’re unlikely to go far without finding it. Here’s a breakdown of the major supermarkets known to stock Arla Milk, both brick-and-mortar and online.

1. Walmart (U.S.)
Walmart is a global retail juggernaut and a reliable destination for Arla Milk. You can find a variety of Arla products at most Walmart locations, including organic and lactose-free options. Walmart also offers online shopping with delivery or store pickup, giving you ultimate flexibility.

2. Tesco (U.K.)
Tesco, one of the largest supermarket chains in the United Kingdom, carries a broad range of Arla products. From organic whole milk to lactose-free milk for specific dietary needs, Tesco often has promotions that make stocking up on Arla an affordable option.

3. Sainsbury’s (U.K.)
Another prominent name in British retail, Sainsbury’s stocks an extensive selection of Arla Milk. For shoppers who prioritize convenience, Sainsbury’s also allows you to order online for home delivery or rapid in-store pickup.

4. Aldi (U.S. & U.K.)
Looking for affordability without sacrificing quality? Aldi often carries Arla Milk alongside other reputable brands. Whether it’s their U.K. stores or growing U.S. network, Aldi is known for competitive prices on health-conscious products.

5. Whole Foods (U.S.)
Whole Foods Market is a haven for health enthusiasts, and naturally, they carry Arla Milk. This makes it an excellent option if you’re already shopping for organic or sustainably sourced groceries.

6. Kroger (U.S.)
With thousands of locations across the U.S., Kroger is another go-to for Arla Milk. Most stores stock a diverse selection, including lactose-free and organic options, perfect for anyone with specific dietary requirements.

7. Waitrose & Partners (U.K.)
Known for their premium product selection, Waitrose also stocks Arla Milk. Perfect for shoppers who want both quality and convenience, Waitrose offers home delivery and click-and-collect options.

8. Costco (U.S. & Global)
If you’re buying for a larger family or simply want to save by purchasing in bulk, check out your local Costco. Their larger packaging options for Arla Milk can be cost-effective if you go through milk quickly.

9. Asda (U.K.)
Another top supermarket in the U.K., Asda, is a trusted retailer for Arla Milk. With competitive pricing and frequent deals, you’ll find plenty of variety in their stores and online.

Can You Order Arla Milk Online?

Yes! Beyond supermarket websites, several third-party grocery delivery platforms make it even easier to get Arla Milk delivered straight to your door. Here are some popular options to consider:

1. Instacart (U.S.)
Instacart partners with local grocery stores, including Walmart and Kroger, to deliver Arla Milk directly to your home. Simply search for your favorite Arla product and place an order within minutes.

2. Ocado (U.K.)
Known for its expansive online grocery catalog, Ocado stocks a wide range of Arla Milk products and delivers them to your doorstep. If convenience is high on your priority list, Ocado is a fantastic option.

3. Amazon Fresh (Global)
Amazon Fresh continues to expand its reach and product offerings, including Arla Milk. If you’re an Amazon Prime member, the convenience and speed of Amazon Fresh might be hard to beat.

Tips for Buying Arla Milk

To make the most of your shopping experience, here are a few quick tips for buying Arla Milk:

Look for Deals
Supermarkets often run promotions on staple products like milk. Check for discounts or special multi-buy deals!

Buy in Bulk
If your household goes through milk quickly, buying larger pack sizes or visiting wholesalers like Costco can save you money over time.

Check Expiry Dates
Always check the expiration date before buying milk, especially when purchasing in bulk. Look for Arla Cravendale, which offers extended freshness.

Get the Right Type for Your Needs
Whether you need standard whole milk, lactose-free, or calcium-enriched options, make sure to pick the type that aligns with your lifestyle and dietary requirements.

Why Choose Arla Milk?

Before we get into where to buy Arla Milk, it’s worth understanding why it’s such a popular option among health-conscious shoppers. Arla is more than just milk—it’s a brand committed to sustainability, nutrition, and high-quality dairy products. Here are just a few reasons why Arla Milk might earn a spot in your fridge:

1. High Nutritional Value
Arla Milk is rich in essential nutrients, including calcium, protein, and vitamins B2 and B12, making it an excellent addition to a healthy, balanced diet. Whether you're opting for whole milk, semi-skimmed, or skimmed, you can be sure you’re getting high-quality, natural nutrition.

2. Sustainably Produced
Arla Foods is farmer-owned, and their commitment to sustainability sets them apart. Their dedication to reducing carbon footprints, improving animal welfare, and sourcing milk responsibly resonates with environmentally conscious consumers.

3. Wide Variety of Options
Arla offers more than just standard milk. Their range includes organic milk, lactose-free options, and specialty products like Arla Cravendale (known for staying fresher for longer) and Arla Big Milk (enriched with vitamin D for growing kids).

4. No Artificial Ingredients
One of Arla’s core promises is to offer milk that is free from artificial additives or ingredients. It’s milk, just the way nature intended.
Now that you know why Arla Milk is a top choice, let's find out where you can buy it.

Build a Sustainable Grocery Habit with Arla

Next time you’re in a supermarket or shopping online for groceries, don’t forget to add Arla Milk to your cart. Not only will you enjoy its rich taste and superior nutrition, but you'll also be supporting sustainable, farmer-owned practices—a win for you and the planet.

Do you have a favorite Arla Milk product? Tell us in the comments or connect with us on social media! If you’re ready to learn more about ethical, health-conscious shopping, be sure to check out our other blogs.

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How to grow Wasabi: A Comprehensive Guide

5/7/2024

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Wasabi, often known as "Japanese horseradish," is the emerald jewel of Asian cuisine, prized for its pungent flavour and culinary versatility. Wasabia japonica, is notoriously challenging to grow and rarely encountered in its fresh from outside of Japan.

However, with the right knowledge and care, cultivating wasabi at home can be a rewarding venture that delivers a continuous supply of this flavourful root. I have been cultivating Wasabi in the UK for ten years and learnt much about this interesting plant. I have to confess I personally grow it more for the edible leaves and stems than the root itself!

In this thorough guide, we'll walk you through each step of the wasabi-growing process, from selecting the right cultivar and preparing the ideal growing conditions to harvesting the final product. Whether you're a culinary enthusiast, an adventurous gardener, or a commercial grower interested in adding this valuable crop to your portfolio, you'll find the insights you need to succeed here.

Understanding Wasabi

Before we dig into the details of growing wasabi, it's vital to understand the intricacies of this unique plant. Wasabi belongs to the Brassicaceae family, which includes other well-known edibles such as mustard, cabbage, and horseradish.

Originating in Japan, it thrives in cool, shady, and moist environments, which is why traditional wasabi farms are often found in the mountainous regions of Japan.

Wasabi is a rhizomatous perennial, meaning it grows from an underground stem called a rhizome. It's sensitive to both temperature and light, features that significantly impact its growth and flavour. The delicate balance of these conditions is crucial for obtaining the fresh pungency of wasabi.

Choosing Your Cultivar

Selecting the right cultivar is the first and most critical step in your wasabi-growing journey. Cultivar selection can influence growing conditions and the eventual flavour and yield of your wasabi. Some popular cultivars include:
Daruma
With larger leaves and a higher percentage of rhizome, Daruma is known for its strong flavour. It's ideal for those who want to focus on the rhizomatous part of wasabi—the part most commonly used in cooking.
Mazuma
Mazuma is favored for its high leaf-to-rhizome ratio. It provides a milder flavor and is great for those who aim to use the entire plant in their culinary adventures.
Others
There are many other cultivars to consider, each with its own unique characteristics. Do your research, and talk to local suppliers or experienced growers to find the best match for your growing goals.

Setting Up the Growing Environment

Setting up your growing environment is one of the most crucial parts of growing Wasabi. In this section we will cover how to get the perfect growing environment for this novelty crop. Below I have included my video guide of how to grow Wasabi at home!

Soil and pH

Wasabi demands a particular type of soil: loose, stony, and well-draining, with a pH between 6.0 and 6.7. A high organic matter content is important, but too much can lead to root rot, a common issue with wasabi. Mixing sand and fine gravel with your soil helps it retain moisture without becoming waterlogged.

Temperature and Light

Consistency is key when it comes to temperature and light conditions. Wasabi thrives in cool temperatures, ideally between 45°F and 70°F (7°C to 21°C). Shade is crucial—direct sunlight can scorch the leaves and adversely affect the rhizomes' flavor, turning them bitter. I have found some dabbled sunlight is ok to mimic its natural forest range.

Watering

Wasabi is a water-loving plant. The soil should be kept consistently moist, but never waterlogged. Over-watering is a major cause of root rot, which is often fatal to the wasabi plant.

Humidity

Humidity is a much underrated factor in successful Wasabi growing! I only started seeing success growing wasabi when I planted some in a shady corner of my polytunnel. It is important the air has a high moisture content to mimic the humid environments of Japanese mountain valleys. As well as humidity keep your growing areas sheltered from harsh winds.

Container Growing

For small-scale or indoor cultivation, growing wasabi in containers is the most practical approach.

Containers should be shallow but wide to accommodate the shallow root system of wasabi. Choose a pot that's at least 12 inches in diameter and 6 inches deep, with plenty of drainage holes.

Layer the bottom of the pot with gravel to aid drainage, and fill it with the well-draining, acidic soil mix discussed earlier. Remember to place the container in a shady area and ensure it's protected from temperature extremes.

Planting Wasabi

Now that you've prepared the perfect planting area, it's time to plant your wasabi. Here's how to do it:

Seed vs. Plant division
Wasabi can be grown from seed or plantlets. Seeds are more cost-effective, but they can be more challenging and take longer to germinate. Plant divisions provide a head start and are generally more reliable. These can be purchased online or from a local supplier. Once you have grown a robust wasabi plant you can harvest your own plantlets and divide your stock.

Depth and Spacing
Plant your wasabi with the crown (the dividing line between the roots and the tops) just above the soil. If you're planting multiple wasabi plants, space them at least 12 inches apart to allow for their lateral spread.

Mulching
After planting, mulch the soil around the base of the plant with straw, coconut coir, or organic mulch. This helps retain moisture and maintain a cool soil temperature.

Caring for Your Wasabi Plant

Fertilizing
Wasabi is not a heavy feeder, and it's essential to avoid over-fertilizing, as this can impact the flavour. A balanced, water-soluble fertilizer with low nitrogen content, applied at half strength every two weeks, is a good starting point.

Pruning
Keeping an eye on the plant’s growth is essential. Regular pruning promotes airflow and prevents any one part of the plant from becoming too dense which can lead to disease. Remove any flowering stalks that appear, as they indicate stress on the plant and divert energy from rhizome and leaf growth. I try to thin out the leaves as much as possible because they are delicious!

Pests and Diseases
Wasabi's natural pungency acts as a deterrent to many pests, but it can still be susceptible to aphids, slugs, and snails. Slugs and snails absolutely love them! Monitor your plants regularly and take swift action if you notice any infestations.
Root rot and leaf spot are the most common diseases associated with wasabi. To prevent these, ensure proper drainage, provide good air circulation, and avoid stagnant water.

Harvesting Your Wasabi

Harvesting is the most exciting part of your wasabi-growing adventure. It's the culmination of all the hard work and attention you've lavished on your stock.
Timing
Wasabi can be harvested from about a year after planting, but optimal flavour and yield are generally achieved after two years. The leaves can be harvested at any time, but for the best rhizomes, plan to harvest in the fall or winter when the plant’s energy is focused on the roots.
Technique
Carefully dig around the rhizome, loosening the soil as gently as possible. Lift the entire plant, shake off the soil, and cut the rhizome from the crown. The rhizome can be eaten fresh or grated just before consumption to fully release its pungency.
Remember, harvesting the rhizome kills the plant. If you continue to grow from plant divisions or the crown, you'll maintain a continuous supply of fresh wasabi.

Final Thoughts

Growing wasabi is a unique and rewarding experience. Just as the perfect balance of cool, moist, and shady growing conditions is necessary for wasabi, your balanced care and attention to detail will be vital to your plant's success. Whether you're an aspiring horticulturist or a dedicated chef, the art of cultivating wasabi can open new culinary doors and lead to a deeper appreciation of Japan’s cultural and culinary traditions.

Please share your wasabi-growing adventures with us and continue learning and improving your techniques. Above all, savour the special flavour of home-grown wasabi, and perhaps you’ll get a taste of why this plant is so highly revered. Remember, with patience and persistence, anyone can master the art of growing this cherished delicacy.

Why not watch my video below where we do a taste test between real Wasabi verses fake.

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How to grow Lemon Trees in the UK & Cold Climates

5/5/2024

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How to grow lemon trees in the UK and cold climates

"Can you grow lemons in the UK?" Often a question met with skepticism; however, the answer is a resounding "Yes!" While the idea of cultivating citrus fruits in the UK's cooler climate might seem like a stretch, its well within your reach, or at least, within the confines of your garden.

Lemon trees, popular for their versatile uses in cooking, holistic remedies, and the sheer luxury of having a bit of the ‘Mediterranean' in your life. Lemon trees are more resilient than you might think. With a little bit of care, preparation and micro-climate it is perfectly possible to grow lemons in cooler climates like the UK.

Growing lemon trees in cold climates

Lemon trees (Citrus x limon) typically conjure images of sun-soaked groves in the Mediterranean, where they bask in warm temperatures and plentiful sunshine.
However, with the right attention and some climate hacks, you can coax a vibrant lemon tree to thrive even within cooler regions like Britain.

It is important to remember Lemons are native to the Mediterranean and the Middle East. Such regions may have hot summers but can also push close to freeing during winter. Therefore there is a climatic range they will tolerate outside their native ranges. This can also be seen with other Mediterranean species such as Figs, Grapes and olives.

All can be grown within the ground in colder climates is the conditions are favourable. However, the latter species may not fruit well unless there is a favourable summer with plenty of sunshine.

It is possible to grow lemons in the ground outside in the Southern UK with the correct microclimate and free draining soil.

However, there is always the risk of temperatures getting so low in the depth of winter that they don’t make it! Consequently it is best to grow lemons in cold climates with large terracotta pots. This way they can be moved undercover during harsh winters.

In my video below I do just this showing you how to plant your lemon in a large pot.

Selecting the Right Lemon Tree for the Uk

Before you start rearranging your garden, you need to choose the right lemon tree. The Meyer Lemon is often a star candidate for British gardeners due to its relatively cold-hardy nature, which can withstand temperatures as low as 0°F (-18°C).

Other suitable varieties worth considering include the 'Eureka' and 'Lisbon' lemons. It's essential to source your tree from a reputable nursery and ensure it's of a good stock – disease-resistant, healthy shoots, and pest-free.

Harnessing the power of microclimate

Lemon trees need plenty of sunlight and warmth to produce those tart, juicy fruits. In the UK, this means finding a warm, sheltered spot that receives plenty of sun for most of the day.

South or southwest-facing walls can act as heat stores, radiating warmth back to the tree during cooler periods. Also shelter from fast flowing winds will help the air to heat up on sunny days. Such conditions are what we call creating warm microclimates.

If land around such walls is unavailable, improvised solutions like reflective panels or small-scale greenhouses can help capture and retain the sun's energy, essentially creating a microclimate to keep your lemon tree toasty, even on a grey day. Try to select growing positions which are good sun traps and surrounded by masonry materials or gravel.

When it comes to growing lemons in the UK a sunny wall is the best option!

Nurturing Your Tree: From Soil to Harvest

While the allure of picking your lemons is tantalizing, the road to harvest is a season-long commitment. Keeping your tree happy in cold climates requires some attention, from water and nutrients to pruning your tree correctly.

The best soil for Lemon trees

Well-draining soil is crucial for lemon trees, which don’t like saturated ground! This is especially so in cool climates. A good mixture of organic matter, grit or perlite can enhance drainage and aeration. If you are going to risk planting in the ground this is best done in a raised bed. Here you can add your own free draining soil and raise the root mass away from frost pockets. Raised beds are best situated along a south westerly wall with some rain shadow.

Balancing the soil pH is beneficial for Lemons, as they relish slightly acidic soil with a pH of 5.5 to 6.5. A simple soil testing kit from your local garden centre can help maintain the correct acidity level.

Water Wise

Over-watering is often more detrimental than under watering for lemon trees. Half a finger-deep check of the soil should give an indication if it’s too wet. The tip of your finder should feel very slightly damp but not saturated. If growing in a terracotta pot moisture fluctuations can be volatile in hot summers. You never want your lemon tree to dry out completely for days on end as this could stress your tree. When you do water, water thoroughly until it drains out of the bottom of the pot.
During the winter, reduce watering to prevent root rot. Monitor the soil, keeping moisture even but watering infrequent is typically the best approach in colder weather.

Feeding Your Lemon tree

Fertilize your lemon tree with a balanced citrus fertilizer during the growing season. Slow-release fertilizers are convenient and provide a steady stream of nutrients. Remember not to fertilize in fall or winter, as this can encourage tender growth that's particularly vulnerable to frost damage.

Pruning your lemon
Pruning can stimulate fresh growth and help to reach a balanced shape. Trim away dead or crossing branches and open up the centre to allow sunlight and air circulation. Pruning is best tackled in the spring after any danger of frost has passed.

Protection from extreme cold

Winter is the lemon tree's test of resilience. Cool UK temperatures can be a challenge, so it's vital to protect your lemon tree during the chilly months. Here are some strategies:

Growing under cover

Growing lemons in the UK for 8 years I have learnt greenhouses and polytunnels are best for over wintering. Bringing a lemon tree indoors may seem like a good idea but very rarely ends well. Most houses are actually to warm and dry for lemons during the winter. If brought inside they will normally suffer and loose all their leaves. I take my potted lemons into the polytunnel where they appreciate cool nights, bright light and reasonable ventilation.

Mulching for Warmth

Applying a thick layer of mulch around the base of your tree can insulate the roots and conserve moisture. It also helps to keep the soil at a more stable temperature, reducing stress on the tree.

Wrapping Up

Consider wrapping the trunk and lower branches with horticultural fleece. Be sure not to leave it on too tightly or too long; the tree still needs some air circulation to prevent disease.

Managing Pests and Diseases

Even in the UK, lemon trees are not immune to pests and diseases. Regular inspection and quick action are your best defenses.

Watchful Eyes

Keep an eye out for common citrus pests like aphids, scale insects, and spider mites. Natural solutions such as neem oil can help control infestations.

Disease Prevention

Fungal diseases like root rot and citrus canker can be problematic. Proper watering techniques and a well-drained soil mix can prevent the former, while vigilance and isolating affected plants can stop the spread of the latter.

Harvesting Your Fruity Rewards

With patience and care, your lemon tree will reward you with blossoms and, eventually, fruits! Lemons can be stored at room temperature for about a week, or longer in the fridge.

Final Squeeze

By carefully considering suitable varieties, and providing good microclimate, growing lemons in the UK is more than possible! Even if you don’t manage a harvest their glossy leaves, delicate flowers and citrusy aroma are well worth the effort. Good luck!

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The Definitive Guide to Growing Sorrel in Your Garden

4/23/2024

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Sorrel is a tender perennial vegetable with a refreshing, lemony tang and often flies under the radar within the culinary world. But for those who have tasted its citrusy zing in soups, salads, and sauces, it's a flavour that's hard to forget.

What makes sorrel even more appealing is its hardiness; the plant keeps on giving year after year as it is a perennial. If you are ready to cultivate this versatile green for your kitchen you are in the right place. I have grown sorrel now for 15 years with some sorrel plants over 10 years old!

Here's how to grow sorrel to add a perennial punch of flavour to your table!

Understanding Sorrel

Sorrel, scientifically named (Rumex acetosa), is a leafy green that's native to Europe and Asia. With varieties like French sorrel and garden sorrel, this herb is known for its sharp, tangy taste similar to lemon or kiwi fruit. Sorrel's distinctive flavour is due to oxalic acid, a compound that gives it both its tartness and makes it a great source of vitamins and antioxidants. It is great as a garnish or an exciting way to liven up a salad.

Choosing the Right Conditions

Before you get your hands dirty, you'll need to get some things in place for your sorrel to thrive. Sorrel, much like its culinary cousin the spinach, prefers cooler temperatures. It's also incredibly adaptable to different soil types but thrives best in well-draining soil.

Soil
Sorrel is pretty forgiving when it comes to soil type. It will grow in average, moist, well-drained soils with a pH ranging between 5.6 and 7.8. If your garden soil doesn't tick these boxes, consider adding some compost to enhance its texture and nutrient content.

Light
Sorrel loves the sun but will also tolerate partial shade. Aim for about six hours of sunlight a day if possible. In hotter climates, a bit of afternoon shade can help prevent the leaves from becoming too bitter.

Water
Sorrel likes consistent moisture. Keep the soil moderately moist, not waterlogged, to avoid root rot. Mulching around sorrel plants can help retain moisture and prevent weed establishment, which compete for water and nutrients.

Temperature and Climate
Sorrel is an early riser, growing best in the cooler weather of spring and fall. It can tolerate light frost, and some varieties even persist through a mild winter. Just make sure to protect the plant's roots with some straw or mulch if you anticipate a hard frost.

Planting Sorrel

Now that the stage is set, it's time to sow your sorrel seeds or plant your seedlings.

Sowing Seeds
If you choose to start from seeds, sow them in early spring about 12 to 18 inches apart. Plant the seeds about half an inch deep and keep the soil moderately moist until the seeds germinate, which usually takes about two weeks. Thin out the weaker seedlings to give the stronger plants room to grow.

Planting Seedlings
For an early start, you can purchase sorrel seedlings from a garden centre. Transplant them into your garden in the same way you would sow any other leaf crop, making sure they are spaced appropriately.

Caring for Your Sorrel

With sorrel in the ground, your work isn't over. Care is essential to ensure a strong, and productive plant.

Fertilizing
Sorrel isn't a heavy feeder, but it does appreciate a little boost. After the first harvest in the spring, give your plants a dose of balanced fertilizer. Repeat this process every month during the growing season, always following the manufacturer's instructions.

Weeding
Keep the sorrel patch weed-free. Weeds can rob your sorrel of essential nutrients and water. Hand-pull weeds to avoid disturbing the shallow roots of your sorrel plants.

Why not watch my video of how I grow Sorrel below?

Pests and Diseases
Sorrel is relatively pest and disease-free, but it's not completely immune. Keep an eye out for common garden pests like aphids and snails, and take measures to control them if they become a problem. To prevent fungal diseases, avoid overhead watering and allow for good air circulation around plants. If you have deer which visit your garden they absolutely love the taste of sorrel leaves! I found this out to my displeasure in my own garden so if deer are around they will need to be fenced off.

Harvesting
Sorrel is ready to harvest when the leaves are about six inches long. You can start picking leaves about 8 weeks after planting if you've sown from seeds or once the plant has established a good base if you've transplanted seedlings. Make sure to harvest regularly by cutting the outer leaves, which encourages more growth. Just remember not to harvest more than one-third of the plant at a time to ensure it stays healthy.

Sorrels suitability for urban farming

Sorrel, thrives in urban farming settings due to its resilience, productivity, and culinary versatility. Its perennial nature means it requires minimal replanting, making it efficient for small urban spaces.

Sorrel's tangy flavour adds zest to urban cuisine, appealing to a diverse array of palates. Moreover, its ability to tolerate partial shade makes it adaptable to urban environments with limited sunlight. Rich in vitamins and antioxidants, Sorrel offers a nutritious addition to urban diets, promoting health and well-being.

Sorrel has extremely deep taproots which makes it extremely drought tolerant and resilient to man made conditions. It can also be grown in pots or urban raised beds.

With its ease of cultivation and culinary appeal, Sorrel proves to be an excellent choice for urban farmers seeking sustainable and flavourful crops.

Common Sorrel Varieties

There are a few different varieties of sorrel, each with its unique qualities:

French Sorrel: Smaller and less tart than common sorrel, it's often favoured for its milder flavour, which makes it great for eating fresh in salads.
Garden Sorrel: This is the standard variety that is commonly grown for its culinary uses and attractive, large, arrow-shaped leaves.
Red-veined Sorrel: A visual stunner with red veins running through its green leaves, this variety is often chosen for its ornamental value.

Incorporating Sorrel Into Your Kitchen

Once you've grown your sorrel, it's time to enjoy the fruits (or leaves, in this case) of your labor. Sorrel's bright, lemony flavor adds depth to a variety of dishes:

Soups and Stews: Add sorrel to spring vegetable soups and classic spring lamb stew for a fresh, tart element.
Salads: Mix sorrel with other greens for a zesty salad, or use it on its own dressed with olive oil and a pinch of sea salt.
Sauces: Purée sorrel with cream to make a velvety sauce for fish, chicken, or pasta.
Egg Dishes: Sorrel pairs especially well with eggs, so try it wilted into an omelette or folded through scrambled eggs.

Conclusion

Sorrel may be a bit of a secret weapon in your culinary garden, but its unique flavour and perennial nature make it a joy to grow. By following these simple tips, you can enjoy sorrel's lemony zest in your dishes virtually all year-round. Keep a keen eye on your plants as they establish and, stay watchful for any issues. Happy gardening, and bon appétit!

How to grow Sorrel | RHS Herbs

How to Grow Sorrel | BBC Gardeners World Magazine

Sorrel Herb - Tips For Growing Sorrel | Gardening Know How

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Good King Henry: How to grow this old world Perennial Crop

4/23/2024

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Good King Henry is a perennial wild plant and excellent spinach substitute which can grow in shade! This makes it a perfect crop to grow and harvest every year in those difficult shady areas. Good King Henry is the perfect crop for food forest gardens and permaculture enthusiasts.

In the world of edible perennials, Good King Henry stands as one of the nobles a yet underrated and often overlooked treasure, reminiscent of forgotten heirlooms.

Distinctive for its hearty nature, ease of growth, and versatility in the kitchen, Good King Henry deserves a spot in any culinary adventurer's garden. If you're looking to diversify your menu and do less planting this is the crop for you!

Meet Good King Henry: The Foraged Vegetable You Can Cultivate at Home

Good King Henry, or 'Chenopodium bonus-henricus', is an ancient perennial green that has been foraged for centuries, possibly longer. It is native to most of Europe, with historical ties to the British Isles.

With its associations of survival and resilience, Good King Henry is a resonant choice for modern gardeners seeking to reconnect with hardy, native plants. The overall aesthetic and productivity of this plant make it a gem in the realm of permaculture, where beauty and functionality are equally valued.

The plant itself resembles a cross between spinach and asparagus with its tender, arrow-shaped leaves and succulent stems. It’s a low-maintenance addition to any garden and an accessible option for those who are new to perennial crops.

Growing Good King Henry in Your Garden

Good King Henry is a forgiving plant that thrives in a variety of conditions, making it a great option for gardeners with differing climates. It is hardy to USDA growing zones 4-8 and prefers a sunny spot that receives about six hours of sunlight a day.

Soil and Location
The best soil for Good King Henry is a well-drained loamy soil, but it will tolerate heavier soils, albeit with lower yields. Ensure the pH of the soil lies between 6.5 and 7. Early spring is ideal for planting or dividing your established clumps this is when the young plant will establish a hearty root system. However like all perennials it will take a couple of growing seasons to form a dense clump and robust plant. I personally find it good to grow in dense blocks with 6 inch spacings. This enables it to form a dense groundcover and crowd out any weeds.

Sowing Good King Henry seeds
Sow your Good King Henry seeds about 5mm apart, covering them with a thin layer of soil under cover in spring. I find the seeds have a very good germination rate and break the soil within two weeks. Once sowed, they should be watered thoroughly but not waterlogged. Cover the seeds with transparent plastic to prevent the soil from drying out.

Planting out Good King Henry
By early summer your seedlings will become small robust plants like in the image above. These can then be planted out into their final position. Remember that this plant will eventually form a long and deep tap root! Make sure you dig down and loosen the soil to allow your roots to penetrate the soil. Mix in some compost or well rotted manure at the base of the planting pit to feed the young plants. Young plants should then be watered and mulched, in a perfect world a small cloche will be placed over each young plant to protect it from birds and slugs.

Maintenance
Not much needs to be done from you once these greens have taken root. Good King Henry does not typically require much seasonal fertilization, especially if it's been planted in good soil. For best results, keep the plant weed-free to avoid competition for nutrients.

Propagation and Division
Once planted, your Good King Henry will continue to grow and spread. You may choose to wait a few years and then divide the clumps, or you might do so earlier to control its growth. Simply dig up the clump, cut it into sections with a sharp knife, and replant the segments. It is also very easy to collect the seeds at the end of the growing season. These form a long flower like cluster at the tops of the stems. You can can pull off the dry seed clusters into a paper bag for storage. I find sowing these in autumn can be successful if you overwinter the young plants in a greenhouse.

The Home Kitchen’s Secret Ingredient

Good King Henry’s versatility in the kitchen is one of its most exciting features. The young shoots and leaves can be used in salads for a mild, spinach-like flavour.

However, it is when the plant matures and produces seed that its culinary potential shines. The unopened flower buds can be cooked and eaten like broccoli, and the seeds themselves can be ground and used as a flour substitute, adding a nutritious punch to your baking endeavours.

To prepare, pick the leaves before the plant blooms, as those are known to be more tender and less likely to be bitter. Add them to omelettes, sautés, and stews, or enjoy them steamed or blanched as a simple side dish.

Foraging Ethics and Conservation

While Good King Henry is foraged in many areas, there are concerns about declining populations in the wild due to over-harvesting. By cultivating Good King Henry at home, we can enjoy its bounty guilt free, knowing that we are contributing to plant conservation efforts.

Sustainability in Cultivation
When harvesting from your own plants, remember that sustainability is key. Always leave behind a substantial portion of the plant, avoiding to pick all leaves from a single specimen. This way, you'll ensure that it will continue to thrive and provide for your table in the future.

Urban farming with Good king henry

Good King Henry, is a perfect fit for urban farming due to its versatility and low-maintenance nature. Its perennial growth habit means it requires minimal replanting, making it ideal for small urban spaces where land is limited.

Being highly nutritious, it can provide a reliable source of vitamins and minerals for urban communities. Its adaptability to various soil conditions and climates further enhances its suitability for urban farming, offering resilience against environmental and climatic challenges.

With its abundance and nutritional value, Good King Henry proves to be a valuable asset in promoting food security and sustainability in urban areas.

Health Benefits of Good King Henry

In the world of functional foods, Good King Henry is a powerhouse. Packed with vitamins (high in vitamin C and A), minerals, and dietary fiber, this perennial green is a nutritious addition to any diet. The green is also considered to be a good source of antioxidants.

Is Good King Henry Right for You?

Good King Henry may not be as well-known as kale or chard, but it has its unique offerings that make it a valuable asset in a home garden. For individuals who appreciate low-maintenance plants, a long harvest window, and the allure of historical greens, Good King Henry is an excellent addition to any garden.

A Personal Perspective
If you’re new to growing your own food, this ancient green is an easy, gratifying entry into the world of perennial vegetables. Its unique flavor profile and the sustainability of its harvest make Good King Henry an important player in the ongoing narrative of sustainable food practices.

A Permaculture Perspective
For those following permaculture principles, Good King Henry ticks all the right boxes. Its resilience, adaptability, non-invasive growth habit, and nutritional content make it an excellent candidate for a perennial food forest or polyculture garden.

Conclusion

Good King Henry – a green that has stood the test of time, finding its place in the hearts and tables of many. Whether you’re an aspiring home-grower, an advocate for native plants, or a connoisseur of heritage edibles, consider giving Good King Henry a place of honor in your gardening plans.

This regal vegetable offers an intriguing blend of history, health, and flavor, enough to entice even the most seasoned of home gardeners. With a little care and consideration, Good King Henry can become a staple in your perennial garden, and maybe, one day, an heirloom in its own right.

Good King Henry - The Backyard Larder

Good King Henry: growing, location & use - Plantura

Alys Fowler: The renaissance of Good King Henry | Gardening advice | The Guardian

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The Ultimate Guide to Growing Your Own Crisp, Fresh Lettuce

4/16/2024

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The charm of growing your own produce is unassailable. Witnessing a tiny seed become a thriving green vegetable that eventually graces your plate is a cycle of life that connects us to our food in a profound way.

One vegetable that embodies this process beautifully is lettuce. Versatile, crisp, and an essential component of numerous dishes, lettuce is not just a product of fancy gardens; it can easily become a staple in your backyard harvest.

Follow this ultimate guide to discover the various types of lettuce, how to cultivate them in your garden or containers, and crucial tips to ensure your homegrown lettuce is the freshest and most flavourful it can be.

Why not watch my video on how to grow lettuce below?

Understanding Your Lettuce Options

Before you get your hands dirty, it’s important to understand the varieties of lettuce you could potentially cultivate. There are several types of lettuce with different flavors, colors, and growing requirements.

Types of lettuce:

Bibb or Butterhead: Known for its tender, buttery texture and sweet flavor, Bibb lettuce forms loose heads that are perfect for individual salads.
Romaine or Cos: Recognizable by its long, upright leaves and robust flavor, Romaine lettuce is the classic choice for Caesar salads and stays crisp longer than other types.
Leaf lettuce: This type grows in a loose bunch with no head, producing a variety of colors and shapes, such as red leaf, green leaf, and oak leaf. It’s easy to grow and quick to mature.
Crisphead: Commonly associated with the iceberg variety and known for forming tight, dense heads with a mild flavor and crisp texture.

Each type requires a slightly different approach, so it's a good idea to select a variety based on your preferences and the local climate.

Prepare Your Garden or Containers

Lettuce is one of the most forgiving vegetables and can be grown in various conditions. Whether you're using a full-fledged garden or simply a few containers on a windowsill, preparation is key to a bountiful harvest.

Choosing a location for your lettuce:

Sunlight: Lettuce thrives in full sun but also does well in partial shade, especially in hot climates where shade can help prevent bolting (prematurely going to seed).
Soil: Loose, well-draining soil with a pH between 6.0 and 7.0 is ideal. Add compost to improve fertility and drainage if necessary.
Containers: If space is limited, lettuce can be grown in containers. Make sure the containers have drainage holes and are at least 6 inches deep.

Sowing your seeds:

Depth: Plant seeds about a quarter to a half-inch deep in the soil, and space them about 8 inches apart.
Grouping seeds: Sow a pinch of seeds rather than individual seeds to ensure germination. You can always thin the seedlings later if they are too dense.
Succession planting: To have a continuous harvest, sow a new crop every week or so. This way, not all of your lettuce will mature at the same time.

Watching Your Lettuce Grow

Once your seeds are in the ground, it's time to watch and wait. Fortunately, lettuce is a relatively quick grower, so you won't be waiting long for those vibrant green leaves to start appearing.

Watering your lettuce:

Consistency: Keep the soil consistently moist, but not waterlogged.
Morning watering: It’s best to water in the morning to allow any extra moisture to evaporate during the day, reducing the risk of disease.
Mulch: Consider mulching around your lettuce to help retain moisture, especially in warmer or drier climates.

Fertilizing your lettuce:

Organic fertilizers: Use natural fertilizers rich in nitrogen to encourage leafy growth.
Frequency: Fertilize every two to three weeks, or as needed if your lettuce appears to be growing slowly or pale in color.

Protecting your lettuce:

Pests: Common lettuce pests include aphids, slugs, and snails. Use organic pesticides or deterrents such as beer traps (for slugs and snails) and neem oil (for aphids).
Birds and other animals: If you have an issue with animals eating your lettuce, protect your crop with netting or cloth covers.

Harvesting Your Bounty

Lettuce leaves are best when harvested young and tender. The moment of harvest is your reward for weeks of care and anticipation.

Harvesting methods:

Leaf by leaf: To enjoy a continual harvest, pick outer leaves as the plant grows. The inner leaves will continue to develop until the plant eventually goes to seed.
Cut and come again: For a quicker harvest, use scissors to cut the leaves about an inch above the crown of the plant. This method allows the plants to regrow for a second harvest.

Harvesting at the right time:

Selecting leaves: Choose leaves that are at least 3 to 4 inches long and cut them when they are young and tender.
Preventing bolting: If you notice your lettuce starting to bolt, harvest the entire plant immediately to ensure the best taste and texture.

Enjoying the Fruits (or Leaves) of Your Labour

With a little patience and attention, you can be enjoying fresh, homegrown lettuce in your salads, sandwiches, and more. The taste of garden-fresh produce is a fulfilling experience that can't be matched by store-bought alternatives.

Storage and usage:

Refrigeration: Store your harvested lettuce in the refrigerator, wrapped in a damp paper towel in a plastic bag, to maintain freshness for about a week.
Washing: Only wash your lettuce right before use to prevent it from spoiling more quickly.
Cooking with lettuce: Don't underestimate the versatility of lettuce! It can be used in stir-fries, wraps, and even soups for added crunch and nutrition.

Conclusion

Growing your own lettuce is a pleasurable and worthwhile endeavor. It connects you to the cycle of nature and provides you with a fresh, healthy ingredient for your culinary adventures. By following the guidelines in this ultimate guide, you can enjoy a handsome crop of lettuce, custom-tailored to your tastes and grown with love and care. Happy gardening, and may your salads always be fresh!

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The Hunt for Goose: Where Can You Find It in Supermarkets?

1/21/2024

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The Hunt for Goose: Where Can You Find It in Supermarkets?

While turkey is the star of many holiday meals, goose is becoming increasingly popular as a luxurious alternative.

Its rich, succulent flavour and tender meat make it a favourite among foodies and home chefs alike.

However, goose can be notoriously hard to find in supermarkets. So where can you go to get your hands on this beautiful bird?

In this post, we will explore the different supermarkets that sell goose and provide some useful tips for finding it.

4 Local supermarkets that stock Goose

1. Morrisons

Introducing the delightful Morrisons Gressingham Goose - a true British treasure that's bound to satisfy between four to eight guests for any occasion.

This free-range bird hails from the idyllic countryside of Norfolk, where it's been granted the freedom to wander and graze to its heart's content.

As a result, its meat boasts an unparalleled depth of flavour that tantalises the taste buds far beyond the average turkey.

Choose this gourmet dish as a centrepiece for your next gathering and impress your guests with the taste of authenticity and quality.

2. Asda

A popular product at Asda is the Gressingham Goose. These geese are raised in East Anglia, and enjoy the freedom of grazing on grass during the summer and fall months.

Their diet is supplemented with a blend of wheat, soya, vitamins, and minerals to ensure optimal nutrition.

It is important to note that only grade A whole geese, weighing between 3 and 6 kilograms, are sold at Asda. Additionally, a giblet pack is included and sealed within the body cavity, while trussing bands secure the hocks.

Asda takes great pride in selling only the highest quality Gressingham Geese in their stores.

3. Tesco

Introducing the Tesco Goose - a mouth-watering delicacy that is sure to impress any discerning palate.

The Whole Goose comes complete with giblets and packs a hefty 4KG punch of pure, succulent goodness. Hand-picked from Hungary, our geese are 100% natural, with no additives or artificial ingredients.

The expert producers in Hungary have carefully raised and packed each bird, ensuring the highest quality product that will surpass your expectations.

With 8-10 servings in each pack, our Tesco Goose is perfect for family gatherings and special occasions. Indulge in this exquisite bird and taste the difference in each bite.

4. Aldi

The Aldi Oakhurst Frozen Goose is not your average bird. Carefully selected from the finest British free-range farms, this whole goose weighs in at a hefty 4.5kg, perfect for any special occasion or holiday feast.

With giblets fresh and included, this class A bird is truly a cut above the rest.

Raised in Warwickshire, this goose is the epitome of premium quality and taste.

So why settle for less when you can have the best, and impress your guests with the Aldi Goose?

High end & speciality supermarkets

Next up, let's look at high-end supermarkets. Stores like Whole Foods, The Fresh Market, and Trader Joe's often carry goose, especially during the holiday season.

These stores pride themselves on offering a wide selection of high-quality products, and goose is no exception.

However, you may want to call ahead to check availability and reserve your bird in advance.

Online suppliers

Another option to consider is online shopping. There are many online stores that specialize in gourmet foods that carry a range of specialty meat including goose.

For example, D'Artagnan and Broadleafgame are both online stores that sell goose year-round.

Farmers markets

Finally, it's time to head to the local farmer's market. Farmers and suppliers often attend these markets to sell their produce, and you might just find goose there too!

This is also a great opportunity to support local businesses and learn about the sourcing of your food.

Conclusion:

Now that you know where to find goose in supermarkets, don’t forget to ask your butcher for tips on cooking it to perfection.

You may need to order your goose in advance, especially during the busy holiday season, so be sure to plan accordingly.

Whether you prefer to shop at specialty food stores, high-end markets, or online, there are plenty of options available for buying this delicious bird. Happy hunting!

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The Peasant diet - the key to a long, healthy, happy life

11/13/2019

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When most people think of peasants they envisage medieval villages with impoverished, uneducated and even backward rural communities. It is interesting however these typical peasant lifestyles of yesterday were the healthiest ever.

This is in complete contrast to typical beliefs that new super foods and exotic wonders are the best things for our health. Peasants past and present typically live in poor communities with little economic income or supermarkets for survival.

A study led by Dan Buettner called ‘Blue Zones’ scrutinised the diets of the five healthiest locations in the world. These regions were selected based on the occupant’s extremely long life spans and exceptional low levels of cancer, heart disease and dementia. The five locations were: Okinawa, Japan. Ikaria, Greece. Sardinia, Italy. Nicoya, Costa Rica. And Loma, Linda California.

One of the main observations that tied all of these locations together was the lifestyle and diet. Both of these accurately coincided with a peasant lifestyle of vigorous daily activity and locally grown fruit and vegetables. These populations followed a lifestyle and diet consistently representative of rural peasant farming communities.

So how have generally uneducated, poor peasants consistently lived longer and happier with the best diets? What is the secret to the peasant diets success as being one of the healthiest on earth?

Medieval peasants

The medieval era depicted in movies typically shapes our idea of what peasant communities would have looked like. These small villages had rows of crops, smoky dwellings and livestock roaming freely.

Indeed this is very much similar to modern peasant villages that exist today including the blue zones study. Although until recently we had very little proof of what medieval peasants actually ate. Was it comparable to the modern blue zone communities of today?

In 2017 a 500 year old medieval village was uncovered in Northamptonshire, England. They found a selection of large clay cooking pots with food residues still left inside. Isotopic and chemical techniques were used to accurately determine what the peasant’s daily diet consisted of.

It was discovered that ‘English peasants lived on a balanced diet with no deficiencies’. Typical foods included a ‘combination of meat stews, leafy vegetables and dairy products which scientists say was healthier than most modern diets’.

This generally came as a shock as medieval lifestyles have always been associated with poor health and early death. Many assumptions on low life expectancy from these eras however actually stemmed from poor hygiene and disease.

Generally living in such a lawless time with poor sanitation and no modern medicine would certainly lower life expectancy. However it appears that the peasant diet itself would be more associated with longevity than early death.

Peasants of the middle ages would eat beef and mutton but generally consuming meat was in small amounts.

Every part of the animal would be used including offal and boiling up bones to flavour vegetables. Delicacies such as brain and tongues would not go to waste which are very high in vitamins and nutrients. Utilising less common parts of the animal is also typical in rural peasant villages of modern day blue zones.

Overall however medieval peasants would consume most of their calories from vegetables and whole grain wheat, oats and barley. Bread was a common dietary commodity in addition to foraging of local delicacies such as mushrooms, fruits and nuts.

Victorian peasant farmers

Leading on from medieval peasants a study published in the Royal Society of Medical Journals explored the impact of regional diets in the Victorian era. This period of time is associated with a population shift from rural farming communities to inner city environments during the industrial revolution. The study looked at the diets of people from across the British Isles from the mid 19th century. This compared inner city environments to geographically rural and social economic class.

It was discovered that the unhealthiest diets were consumed by urban dwellers. Higher economic class had very little impact on having a healthier diet. Even though well off urbanites had access to ever more varied food choices this generally led to bad dietary choices.

Well off Victorians drank more alcohol, ate more meat and foods high in sugar and fat. This was accompanied by eating less fruit and vegetables. It appeared the more wealth and choice you had the unhealthier

your diet became. Interestingly poorer city dwellers also had extremely unhealthy diets. Victorian city workers lived on a diet of bread, sugar and fat. A combination of bad air quality, poor diet and disease made Victorian cities extremely unhealthy environments to live in. Interesting that in a time associated with progress, innovation and wealth creation poor diets and declining public health was the norm.

In contrast poor, rural, farming villages enjoyed a greater variety of fruit and vegetables in their diet. This combined with traditional food growing, cooking and storing meant rural Victorian peasants were much healthier and self sufficient than city dwellers.

The study found however that the remote island regions of Scotland and west Ireland had the healthiest diets of the day. These diets were analysed and found to be comparable to those of Mediterranean island communities.

These mostly Greek peasant farmers have continuously been identified as having the healthiest diets in the world. Islands such as Ikaria in Greece famously are one of the top ‘blue zone’ locations. The Mediterranean Diet is now widely publicised as being extremely good for all round health.

These remote Victorian regions of Scotland and Ireland had many similarities implementing a peasant lifestyle in order for survival. The diets from these areas combined the practices of fishing, foraging and vegetable growing for self sufficient living.

This intern provided a diet rich in fresh fish, shellfish, wild herbs, vegetables and whole grains. A notable element of these communities is their extremely active lifestyle within rugged naturalistic environments. This has been shown to be fantastic for mental health and physical robustness.

A look at the Victorian peasant diet highlights the differences between poorer, rural peasants and city dwellers. The contrasts in the quality of their diets are quite remarkable and prove without a shadow of a doubt rural farming peasants were much healthier. This narrative seems to continue into modern times. The ‘Blue Zone’ study showed that peasant communities live longer, healthier and happier lives. This probably has a lot to do with typical peasant diets being rich in fruit and vegetables.

The Greek peasant farmers

If there is one part of the world which represents the benefits of a peasant diet and lifestyle it’s the Greeks. In particular the Greek islands have become world renown for delicious locally produced food and exceptional health.

Historically Greek islanders have had to survive everything their geography has thrown at them. Pirates, invasions, droughts and natural disasters have produced a resilient people who can survive from their surroundings. Traditionally these islands have been poor but rich in natural resources. The warm Mediterranean climate, fertile soil and sea rich in fish have given the Greeks everything they have needed for a diet rich in goodness.

Due to a history of seaborne invasions and visits from looting pirates Greek islanders mastered the art of self sufficiency. Greek peasants would create small farming communities up in the hills and mountains.

This allowed them not to be surprised by invaders and avoid relying solely on imports for survival. When larger invasions attacked the Greeks would escape up into the mountains to fight guerrilla campaigns against intruders. This defensive strategy helped to evolve the Greek islander into the ultimate survivalist, hunter, forager and homesteader.

The Greek diet, a model for self sufficiency, survival and good health

This is accurately represented by the island people of Crete. For thousands of years the Cretans become experts at harvesting wild plants and feeding themselves from the landscape.

In any traditional Cretan cook book you will find unusual recipes like nettle pies, pickled starlings and snails. These foraging recipes are full of foods rich in omega 3 fatty acids and nutrient dense wild plants. Many of these treasures have been forgotten in modern times but much research has shown them to be super foods! Wild herbs from the mountains make up a bounty free for the taking with powerful health giving phytonutrients.

This is a diet full of natural delicacies from the hills, sea food and produce from small scale peasant farming villages. This has resulted in a family table full of fresh fish, organic vegetables and foraged super foods for generations. All washed down with local red wine and plenty of quality time with friends and family. It was no surprise that a 1950’s ‘seven country study’ showed that Cretans were some of the healthiest people in the world.

The study was the foundation of the now well known ‘Mediterranean diet’. During this study it was noted that Crete had the lowest rate of heart disease, cancer and dementia.

It discovered that the island had a higher percentage of people living into their nineties and to 100 than any other part of Europe or America. The most noteworthy element which presented itself was that these senior Cretans were happy, healthy and full of joy.

The most famous Greek island in terms of happiness and longevity is the island of Ikaria. This was a top location in the ‘Blue Zones’ study and a classic example of Greek peasant farming society, lifestyle and diet. Ikaria is a small island located within the eastern Aegean Sea between Greece and Turkey. People here live on average 10 years longer than those in both mainland Europe and North America.

It has been recorded that 30 percent of Ikarian’s will live into their 90’s and Centenarians still work happily. Once again on closer inspection a combination of peasant farming attributes can be accredited to the population. An active lifestyle, strong family bonds, diet rich in vegetables, physical work outside in nature and strong spiritual beliefs all benefit the islands residence.

If there is one concept Ikaria enhances it is small, peasant farming villages produces healthy and happy people. When we look at modern cities full of obesity, declining mental health, high rates of disease and violent crime it is easy to realise modern society is going backwards! Not only do these examples of peasant farming communities show exceptional longevity but also active and happy later years of life.

Local organic food, living simply and working the land with friends, these are all the characteristics of successful peasant society.

Self sufficient homestead farming communities

When admiring the positive qualities of the peasant diet it is easy to forget it is more than a diet. Certainly switching to a peasant diet full of vegetables and more healthy fats will be positive for your health.

This diet however must be embraced within its full context to truly allow it to benefit you in all aspects of life. When looking at these examples of healthy peasant farmers they all have one thing in common. They actively work the land! So much emerging science shows positive metal benefits of both robust physical activity and exposure to nature.

A very common narrative within the ‘Blue zones’ study was all senior citizens had very strong bones. This was thought to be due to generous sun exposure while working their vegetable gardens. This meant elderly people in peasant farming villages had higher levels of vitamin D than those in typical modern society.

The combination of vigorous vegetable gardening, organic diet, sunlight and spending time out in nature was big contrast to modern retirement homes!
Not only does this lifestyle seem to make you healthier but happy to the point of even excitable! This can be seen by observing many people in peasant farming villages today.

A personal story from Cyprus

This comes from personal experience as a Greek Cypriot from London visiting the family village farm in Northwest Cyprus. We would go to stay most summers and I would remember the eccentric old lady from across the road.

Every day you would see her in her vegetable patch feeding the chickens and running around whaling in a hysterical fashion. We knew she was in her 80’s and she just had this amazing crazy energy!

Sometimes she would walk up to you grab your cheeks and pull them violently with joy and happiness in her eyes. This lady had the joy and energies of Mediterranean passion flowing through soul! She loved her life!

Sometimes you could see her walk up the ladder to the dove coat and take pigeon for the night’s dinner. Other times before a special family occasion you would see her skinning a rabbit freshly gathered from her free range enclosure. I have such fond personal memories of this ‘peasant village farming’ lifestyle.

I still think of this lady to this day! I don’t even think I ever even knew her name! As I get older and see the elderly care crisis in the UK I often think what an interesting contrast! This lady probably had very little material wealth or social security. However she had a vigour, robustness and joy which would rival anyone in their thirties I have met in London.

Self reliance is the key to happiness

I often wonder other than this ladies obviously healthy diet and physical lifestyle what could be the other keys to her happiness. One thing I have learnt and think is very clear from peasant communities is they feel very secure.

If you ask anyone in the UK what they are working towards I guarantee you they will say one of two things; Buying a home or saving for retirement. I personally think that this fundamentally funnels down into one basic human desire, security.
The benefits of a peasant diet are clear but within the context of self sufficient farming an emotional level of self reliance is achieved.

Many peasant farming villages have access to land and the ability to house and feed themselves from that land. This gives the peasant a level control and security which underlies all the other amazing benefits from self sufficient farming. Healthy, robust communities working together to survive and prosper, Even the disabled have fish to gut and vegetables to peel.

Everyone has their role to play and purpose in the peasant farmer village. The peasant diet may be the healthiest in the world but in its creation it unlocks the key to human social happiness, contentment and success.

Can a peasant diet solve the problems of modern society?

It sometimes seems that capitalism has sold us this idea that currency will give us more and make us secure. However it appears anyone paying that large mortgage or just about to retire feels more insecure than ever.

I wonder why so many people even who possess reasonable amounts of money feel insecure and miserable. Why are so many modern societies depressed, angry and alone? When I think of the lady in the farming village of Cyprus I begin to think I understand.

In recent years many are beginning to wake up to the fact that self sufficient farming is more than a healthy diet. We live in a time of huge ecological destruction, pollution, climate change, social depravation, metal health problems and poverty. Much attention is being given to how to make as less impact on the planet as possible.

Regardless of if we think it fits with modern systems or not the peasant diet gives us the catalyst for change. Peasant farming allows us to rebuild healthier communities alongside nature. This has the potential to provide human security whilst helping to save the planet.

A hard knock life

It is easy to become passionate about the peasant diet and subsequent lifestyle with all its potential benefits. It is important to remember however that these peasant communities evolved from hardship and poverty.

Too often we associate success with winning or having an easy life. This is one of the traps we have fallen into in the modern world. I would put it out there and say from personal experience you cannot be happy without struggle, hardship or failure.

Life has a funny way of rewarding us when we conquer our struggles and our fears. So many people in the modern world quite simply have it too easy. Today we are upset if we can’t press a button and everything is done for us! This self serving attitude has created a society of sedentary people with a skewed view of happiness and success.

Peasant farming villages are full of long days and hard graft. This is however not a bad thing! When watching a Greek mountain goat herder trek 10 miles in a day up a mountain it’s easy to feel sorry for him.

However around a fire at night with other shepherds laughing and joking in a wild valley you realise something. Bedding down with breath taking views all around these people are alive with the vibration of nature! They gain something special over us city dwellers watching a digital screen on a comfy sofa. Is it uncomfortable yes!

A peasant diet can help increase fitness and lose excess body weight.

The day to day activities of the peasant farmer indeed can be extremely long and tiresome. Every day jobs such as washing clothes, digging the garden or cleaning the home all become more challenging without modern machinery.

It is ironic to think we buy machines to reduce our physical effort and then pay to go to a gym! The peasant farm requires hours of strenuous activity! This strengthens the cardiovascular system making peasant farmers physically robust. A peasant diet high in nutrient dense, low calorie food allows for a lean physic and having much more energy.

By its very nature the peasant lifestyle is a hard knock life. However a peasant diet of home grown vegetables combined with vigorous activity could be just the thing everyone needs in their life!

Foraging

One of the added benefits of peasant farming and self sufficient living is it encourages its subjects to forage. Foraging is the gathering of natural, wild edibles within the surrounding environment.

In order to forage successfully a certain amount of knowledge and experience is needed to identify viable food sources. This is vital as some similar looking plants can look similar to edibles but actually be deadly poisonous. Many peasant diets such as those in Crete use a great variety of wild plants in their cooking.

These foods are naturally occurring and take no extra effort to produce. Not only can plants be foraged but wild mushrooms and small creatures such as snails and shellfish. Many such foraging foods contain many healthy compounds rarely found in modern diets.

A diet rich in omega 3

One thing that is very apparent in the diets of self sufficient farming communities is they contain much Omega 3 fatty acids. Whether from foraging foods like snails or a diet rich in nuts and seeds these good fats are ever more vacant from modern diets. Many island communities have benefited from an abundance of fatty fish such as Okinawa or the Greek islands. Many of the Mediterranean islands also have access to large quantities of olives.

Olive oil is a rich source of Omega 3 and has been associated with heart health and brain function. Before the mechanised agriculture we see today there was a heavier focus on nut production.

Due to our obsession with cheaper carbohydrates we have ignored nut trees as a viable source of dietary energy. This has led to a dramatic reduction in these essential fats which our bodies need. In peasant communities planting nut trees is common and a great investment.

Once planted they will produce the same weight as wheat per acre but require no maintenance other than to harvest. Livestock and poultry can be kept under a nut orchards canopy for even more food production. This food production stacking is typical of centuries old agricultural mastery. Such systems are now being re-explored by practices such as permaculture in modern times.

A diet high in fibre

Typical peasant diets across the world are full of fruit and vegetables. Such a diet is associated with large amounts of dietary fibre. Fibre helps to normalise blood sugar and ensures healthy bowel movements. Like omega 3 this essential dietary need is scarce in many modern diets. One of the things the ‘Blue Zones’ study found was poor farming communities were very good cooks.

These rural villagers’ with great cooking skill easily make vegetables taste amazing! Combining small amounts of fats, herbs, spices, and pickles traditional peasant villagers have never eaten a bland vegetable in their life! These people have an enhanced appreciation of vegetables which they usually have germinated from seed.

Peasant villagers in Crete celebrate vegetables stuffing them with a combination of herbs rice and olive oil. In modern society we are told to eat at least five types of fruits and vegetables per day. It is still very uncommon that many of us come close to this recommended guideline.

A diet low in meat

A common characteristic of the populations studied in the Blue studies is they consumed a diet very low in meat. The study found that on average only 10% of these peasant diets came from animal products. However it was rare that these diets were completely devoid of meat at all.

Meats were usually used during times of celebration or in small amounts to add fats to stews and broths. This mirrors my own personal observations from our family farm in Cyprus. A rabbit was only slaughtered during religious festivals such as Easter or large family gatherings. When larger livestock was slaughtered like a pig the whole village came to help butchering and share out the meat.

This was to minimise the need for storage which takes up much energy. Everything in these peasant farming villages is shared and nothing goes to waste. Interestingly I never saw chickens or goats being taken for meat. Mutton was harvested especially for Easter but generally these animals priority was for their milk, cheese and eggs.

A diet consisting of local fresh produce

Another interesting point about the Blue Zones study is the fact all the subjects physically grew their own vegetables in a local garden. This is a common characteristic of all peasant farmer villages. Crops will always be easily accessible from the kitchen. Also being closer to the home ensures less risk of pests such as rabbits and deer eating the crops.

It is often speculated if it is the act of vegetable gardening or eating the fresh produce itself which is so positive to health. The truth is there is no doubt it is a combination of both. For anyone who is familiar with the keeping of a vegetable garden will know it’s extremely vigorous exercise.

The combination of feel good endorphins and fruitful reward can only be good for us. Apart from the physical exercise, healthy amounts of sunlight and enjoying nature the fresh produce is just a bonus! Fresh home grown vegetables are a staple characteristic of the peasant diet.

In recent years peoples concern of large agricultural business with the extensive use of chemicals has skyrocketed. Many scandals have put into question the safety of herbicides and pesticides used on supermarket produce. The emergence of more genetically modified crops has led to a negative outlook and distrust of what is available on supermarket shelves.

Many have speculated a direct link between agri-business chemicals and human mutation in the form of Cancers. Although science has found no direct links for this that does not mean that there are none. If there was many believe it would be covered up as some sort of conspiracy.

Home grown vegetables taste superior to shop bought

One thing I know for sure. The vegetables I grow and I have tasted from peasant villages are completely different from supermarkets. Not only is the taste and smell far superior, I have noticed supermarket vegetables have an unnaturally long shelf life.

Knowingly these varieties have been bred for obvious reasons but freshness in terms of food is sacred! If I harvest a lettuce from my garden in two days it is wilting. The supermarkets on the other hand can last week’s!

I’m sure many will agree that the quality and taste of home grown vegetables is far far superior. Indeed supermarkets do not produce for quality and taste, they produce for shelf life.

To what extent big business is manipulating our food is up for debate however one thing is clear. There is a direct familiarity with growing your own vegetables and good health. This is self evident from the populations who live on a peasant diet.

One of the main problems with modern society today is we don’t eat enough vegetables. Maybe if we enjoyed growing our own we would eat more? The process of growing, eating and tasting home grown vegetables is one which embodies the simplicity of the peasant diet.

A peasant diet full of happiness

A wise Greek philosopher, Hippocrates once stated; ‘Positive health requires a knowledge of mans primary constitution and of the powers of various foods’.

As we know very well, physical, mental health and well being go hand in hand. Sadly it is true that modern communities are experiencing a mental health crisis! This is represented by all age groups and people from all walks of life.

It may seem bold to suggest that simply eating certain foods can reverse the problems people face. However it is clear that there is emerging solid scientific evidence that diet can improve our mental health.

The 2017 ‘SMILES’ Trial study monitored 166 people with severe depression over a period of 12 weeks. The patients were put on a diet of foods considered to be the healthiest in line with latest research.

The diet was rich in fruit and vegetables and very much a typical recommendation for the Mediterranean diet. All patients saw a dramatic improvement in general mood with 32% improving so much they reached remission status.

The results were really quite staggering! It begs the question, if you were able to take these results and combine them with other beneficial attributes could you reach 100% remission?

A peasant diet combined with regular exercise, natural environments, family and friends could be the key. Could the peasant diet and lifestyle be the cure for our modern mental health crisis?

Conclusion

To many the whole concept of living like a peasant farmer is comparative to being exiled into the dark ages.

However to truly benefit from the positive health benefits of a peasant diet one must also live the lifestyle too. We live in an era of climate change, housing shortages, failing elderly care, obesity, violent crime, with declining mental and physical health.

Since the industrial revolution we have experienced a level of apparent ‘progresses’. There is no doubt that our developments in modern medicine and technology are truly astounding. But at what cost? If we are unable tackle the burning issues which face modern society we are going to have to learn from our past.

All the issues we face can be directly rectified by implementing lifestyle snippets from simple agricultural peasant societies. Small, self sufficient farming took us out of hunter gathering warring tribes to sophisticated settlements.

These are communities which survive on the suns energy of the present day opposed to forms we mine out of the ground! Small peasant villages allow us to work with the natural recourses of the planet and not destroy them.

Moving forward if we cannot correct the way modern man is heading us as a species have failed! And such continuing failure in the wrong direction will soon result in our demise. This aggressive form of capitalist, corporatism is not just destroying our planet! It is destroying our family structure, social cohesion, mental health and physical well being.

We have a lot to learn from the success small peasant farming communities across the world. I believe it can be achieved if we move away from high density nucleated human densities and re-ruralise. Modern settlements must integrate urban farming into its fabric to allow for community food production. This can be achieved subsidising rents for new ecological social housing.

Why can’t we integrate this successful peasant diet and lifestyle into modern society? If we fail to do so we could be losing our only chance of saving the planet and living healthier, happier lives.

Thank you for reading my article of the peasant diet and self sufficient living. If you enjoyed it and want to spread the message about the benefits of peasant life why not share it! I would really appreciate your help. Thank you so much, Paulo

If you are interested in the idea of sustainable homesteading alongside a peasant lifestyle and diet, why notsubscribe to my Youtube channel.

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The Real Reason Cretans Live to 100!

12/26/2017

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Living to a ripe old age or even past the age of 100 is a desire of many. However it is not just the desire to live a long life but a happy and healthy one combined. It seems too much to comprehend as a likely scenario but this exact reality is perfectly normal for the rural peoples of Crete.

It has been recognised in more recent times the diets of modern Cretans have become slowly more westernised and like our own. But for the older generation and those diets which were typical of 1950’s Crete and before have resulted in a population of extraordinary health and Longevity. It has been recognised that Crete and other Greek islands have extremely low levels of heart disease and cancer with almost no cases of Dementia.

The results of a seven countries study of countries health and longevity found that Cretans lead the world in longevity with a dramatically higher proportion of the population living through their 90’s and to and past 100 years old. Since the scientific study much attention was given to the diet and lifestyle of the people of Crete to help unlock the secrets to their exceptional health. Not only was it found people in Crete lived to a ripe old age it was recognised they were also extremely mobile and retained all of their mental faculties.

Since these realisations many scientists and health enthusiasts have travelled to the island and spent much time with its people to try to unlock the secrets of the Cretan lifestyle. Such adventures and research gave birth to the popular ‘Mediterranean diet’ now popular of health enthusiasts across the West. It has been debated that the reason for the great health of Cretans is not just an exceptionally healthy diet but a strong loving family structure, daily robust physical exercise, a strong spiritual belief system and a philosophy of life which minimises stress and exaggerates happiness. This has lead to the idea that the Mediterranean Diet is more of a lifestyle than a diet and one which will not just make your healthier but happier.

Some of the social attributes of the so called Mediterranean diet include: sitting with family or friends for at least one meal every single day, being more active throughout the day and spending more time interacting with nature. One of the issues we have in the developed world today is we simply don’t need to spend hours washing clothes by hand or tilling our gardens with pick axes to grow food but guess what.......... the Cretans do!

I myself growing up in a Greek Cypriot family and remembering the farming communities of our home village in rural Cyprus and how strong, healthy and happy they all were. Mornings would be spent gardening and taking care of the farms chickens, goats and pigs. Mid day would consist of a very light lunch of fruit and a siesta Then the afternoon harvesting vegetables, fishing and cooking for the one large evening meal every evening with family and friends. There was always much music and food which had been collected from the surrounding landscape no further than a radius of 1 mile.

One of my earliest memories of the Greek peasant farmer lifestyle was my uncle Andreas waking up every morning running down the hill into the sea. He would swim out beyond the distant horizon with a harpoon and small inflatable boat tied to his waist. He would be out to sea for over an hour by which time he would be seen swimming back across the bay and to the sea shore. Andreas would return with the small boat full of fresh fish, crab and Octopus. All to be consumed later that day prepared on hot charcoal with the pungent local mountain Oregano, Ah, I can smell it right now!

Andrea would laugh and smile as he dried himself off sitting down under the grape vine breaking pomegranates open with his bare hands enjoying a breakfast of yogurt honey and Greek Coffee. After a morning expending more calories than most city workers would do all day he proceeded to eat his extremely low calorie breakfast full of antioxidants, it was no wonder Andrea had a physic good enough to feature on the cover of Men’s Health Magazine. The result of his morning’s mini triathlon; an amazing heightened mood and three buckets full of the healthiest sea food nature could offer all less than one mile from his door step. This is the humble reality of the peasant farmer, ‘village’ life so typical of the Greek islands and Crete is no exception.

It is easy to romanticise about these simple Mediterranean farming villages and the good health of their occupants but the truth is such lifestyles have been born out of hardship. Many island dwellers of the Mediterranean have historically had to deal with invasion, pirates, droughts, famines and earthquakes. It can be said that the inhabitants of islands such as Crete are experts in the guerrilla warfare of survival. If they run to the hills they can survive, if you flatten their villages they can survive, take their food yes, they will survive. Anyone who is familiar with the traditional Cretan diet will notice the subtle survivalist elements to it. Ingredients of wild foods including snails, birds, nettles, wild herbs and preservation ingredients such as vinegars are common within Cretan cuisine. They have an ability to extract food from the landscape over a large area in an organic, sustainable and health giving way.

The small farming villages of the island of Crete were populations of historically poor people who live robust and physical lives. Many have concluded that modern advances in living standards have lead to increased life expectancy in the past 100 years. Many of us are living longer with most developed nations having low birth rates and an ever aging population. The problem with this idea is today’s elderly population grew up in a time of hardship, war and less sedentary times in general. Many emergency doctors in the UK note that the elderly patients in A&E departments are on the whole tougher and healthier for their comparative age than many of the baby boom generation (middle aged) and below. Indeed based on this for the first time in recent history the average life expectancy is starting to come down in western populations. Is our modern living of mind numbing activities such as television, social media and sedation leading to earlier mortality?

Two of the new epidemics of the modern world Dementia and Diabetes are pretty much unheard of in rural farming villages in places like Crete. Interestingly the latest scientific studies on reducing your risk of these two diseases is keeping your mind active, physical exercise and a diet rich in fruit vegetables and omega 3 fatty acids lacking in most western lifestyles.
In Dan Buettner’s book The Blue Zones studies the populations of the longest living countries across the world to find common denominators in the longevity of its people. The studies involved lifestyle, diet, and social interactions. Some of the countries included within the study are Crete, Sardinia, Ikaria, Costa Rica, and Okinawa. Some of the similarities of all of the regions relating to longevity are;

Being fairly rural and remote from large population densities.
Eating organic food usually grown or foraged from a radius of two miles from their home.
A self sufficient life close to animals and nature or natural beauty.
A physically robust lifestyle and being physically active for at least 2 hours every day.
A diet high in Omega Fatty Acids from sea food, nuts, seeds or olive oil.
A diet which is 80-90% from plant based sources.
A diet rich in wild, medicinal plants, herbs and fungi.
A happy lifestyle low in stress and usually poor with little material wealth.
Strong family ties & bonds a strong social local structure.
A strong religious or spiritual believe system to their lives.

One of the biggest awakenings when researchers studied the Cretan diet in detail was the large amounts of Olive oil they consumed in their diet. The island of Crete produces some of the highest quality of olive oil in the world and consumes the largest amount of olive oil per person. It has been established that olive oil shields the human body against cardiovascular disease with Cretans having the strongest hearts in the world. Most elderly Cretans have hearts at least 20 years younger in health compared to other countries. It has also been shown that the triglycerides and good cholesterol in olive oil can reduce hypertension and reduce the risk of cancer, osteoporosis and diabetes.

Because of this the world wide demand for olive oil is high with genuine high grade extra virgin oil being the most valuable and beneficial for health. Many olive oils in western supermarkets are not genuine olive oil let alone good quality good quality extra virgin olive oil. Good quality olive oils such as Minotaur from Crete can be purchased online in 5 litre cans and is usually only twice the price bought in this quantity.

Although much research has been done on the reason people live healthier happier lives in some of the worlds locations such as Crete there are very little definitive evidence to say with 100 percent accuracy why people live longer in these localities. Collectively the various lifestyle elements within the blue zones are all common denominators but if you speak to the older generation of Cretans there is one element of their diet not given much attention which does hold more of the key to their healthy longevity. I am sure there is many a happy, cheeky old man in the mountains of Crete telling how the 4 glasses of wine a day keeps him healthy or his still active sex life! But it is the presence of wild plants and herbs within the Cretan diet which may hold the key to their extraordinary longevity.

It is said that most rural Cretans can take you up into the wild places of the island and name all the wild plants and what they can be used for. Whether for recipes or medicines the extensive use of wild plants in the Cretan diet could hold the secret to their robust health. The health benefits of the common Mediterranean herbs such as Thyme, Rosemary, Sage and Oregano have long been recognised for their medicinal properties. Recent research on wild plants or what we would commonly regard as weeds is proving very interesting for human health and longevity.

The author of a recent book ‘Eating On The Wild Side’ Jo Robinson points out that the plants we refer to as common weeds are loaded with phytonutrients. These phytonutrients are the ‘arsenal of chemicals that plants synthesize to fend off insects, disease and ultra violet light. This is more so the case in Mediterranean climates as vegetation is generally sparser with more competition to eat them. Recent studies have suggested that eating phytonutrients can fend off the modern scourges of cancer, cardiovascular disease, diabetes and dementia all of which are rare within the island of Crete. The phytonutrients found in common weeds such as dandelion, plantain, chickweed and nettles can also detoxify the blood and improve liver function leading to increased health and longevity wherever they are consumed.

There is no doubt the fundamental correlating elements found in blue zones across the world lead to happier, healthier and longer lives but on the island of Crete the combination of the poor Greek farming lifestyle, fresh local organic diet and consuming nutritionally dense wild plants has resulted in a population of rather robust happy people which is the envy of the Western world.

For more information on the lifestyle & diet of Cretans with examples of recipes from the island 'Cretan Cuisine: The Best Traditional Recipes for Health & Longevity' is a great resource.

If you would like more information on the simple self sufficient life style whether in a rural setting or urban farming environment feel free to subscribe to our YouTube channel. I hope the information here and links to further reading has been beneficial.

Please subscribe to our YouTube channel for more information.

Paulo the Urban Farmer.

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Urban Farming? Try Growing Goji berries.

11/20/2017

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How to grow Goji Berries.

Paulo explains what you should consider when trying to grow Goji berries. They do like sunlight and warmth so why not utilise the microclimates found within Urban Farming.

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Supermarkets That Sell Arla Milk

Can You Order Arla Milk Online?

Tips for Buying Arla Milk

Why Choose Arla Milk?

Build a Sustainable Grocery Habit with Arla

Understanding Wasabi

​Choosing Your Cultivar

Setting Up the Growing Environment

Soil and pH

Temperature and Light

Watering

Humidity

Container Growing

Planting Wasabi

Caring for Your Wasabi Plant ​

Harvesting Your Wasabi

Final Thoughts

Growing lemon trees in cold climates

Selecting the Right Lemon Tree for the Uk

Harnessing the power of microclimate

Nurturing Your Tree: From Soil to Harvest

Protection from extreme cold

Harvesting Your Fruity Rewards

Final Squeeze

Understanding Sorrel

Choosing the Right Conditions

Planting Sorrel

Caring for Your Sorrel

Sorrels suitability for urban farming

Common Sorrel Varieties

Incorporating Sorrel Into Your Kitchen

Conclusion

Meet Good King Henry: The Foraged Vegetable You Can Cultivate at Home

Growing Good King Henry in Your Garden

The Home Kitchen’s Secret Ingredient

Foraging Ethics and Conservation

Urban farming with Good king henry

Health Benefits of Good King Henry

Is Good King Henry Right for You?

Conclusion

Understanding Your Lettuce Options

Prepare Your Garden or Containers

Watching Your Lettuce Grow

Harvesting Your Bounty

Enjoying the Fruits (or Leaves) of Your Labour

Conclusion

​The Hunt for Goose: Where Can You Find It in Supermarkets?

4 Local supermarkets that stock Goose

​1. Morrisons

​2. Asda

​3. Tesco

​4. Aldi

High end & speciality supermarkets

Online suppliers

Farmers markets

​Conclusion:

Medieval peasants

Victorian peasant farmers

The Greek peasant farmers

The Greek diet, a model for self sufficiency, survival and good health

Self sufficient homestead farming communities

A personal story from Cyprus

Self reliance is the key to happiness

Can a peasant diet solve the problems of modern society?

A hard knock life

A peasant diet can help increase fitness and lose excess body weight.

Foraging

A diet rich in omega 3

A diet high in fibre

A diet low in meat

A diet consisting of local fresh produce

Home grown vegetables taste superior to shop bought

A peasant diet full of happiness

Conclusion

How to grow Goji Berries.

Paulo

Archives

Categories

Choosing Your Cultivar

Caring for Your Wasabi Plant

The Hunt for Goose: Where Can You Find It in Supermarkets?

1. Morrisons

2. Asda

3. Tesco

4. Aldi

Conclusion: