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Local to us there is a privately owned food shop called North's. I have driven past it many times over the years, never venturing in because, by reputation, I knew it was a ‘special’ shop. I thought it would be too expensive and luxurious to shop there. Recently, I discovered that they also made exotic and very delicious special occasion cakes. Dangerous territory indeed!
Last Christmas, as some of you may remember, I held a party for my class members celebrating 50 years since I started my very first slimming club. I decided I would treat us all to a special cake from North's. In fact, I ordered what I subsequently named ‘The Million Calorie Cake’ so that we could celebrate in great style! It was made with slim layers of white sponge between the lashings of fresh cream, topped with icing and fresh fruits which were frosted with icing sugar. It was a work of art and a sumptuous treat for us all and we all relished every mouthful. I didn’t feel the slightest bit guilty as this was a special occasion and this cake was the ultimate treat!
As I walked into the shop it was rather like walking into a local branch of ‘Fortnum & Mason’ with its exotic cheeses, hams, pâtés, cans of epicurean treats and a plethora of items that up to this point I didn’t even know existed. It must be a haven for anyone who is a gourmet cook and who hosts lots of dinner parties.
The owner of the shop, David North, is now in his early 80s, and as well as working in the shop full time he also sources and buys all the food stocked there, and there is no doubt that he has an exceptional talent for selecting foods which taste extra special.
I pass the shop on my travels twice a week, so it is very convenient for me to pop in for fresh milk and veg to keep us going through the week. Most of the vegetables are locally grown and much tastier than those available elsewhere, the ham tastes like real ham used to taste, and the live yogurt comes from a nearby farm and tastes unlike any other I have ever eaten.
Now my shopping habits have been totally reorganised and I prefer it and it is actually saving money because I only buy what I know we need. There are no special offers to tempt me to buy more than I should nor things I don't have on my list. I just buy what I need – nothing more.
With so much focus on climate change, cost of living increases, and price rises of imports from across the world, there has never been a better time to buy local produce and foods in the right season or, of course, to grow our own. That is what we used to do years ago.
I love cooking vegetables from our garden and being able to dig up some new potatoes for dinner or pick a lettuce, a cucumber and a fresh beetroot just before I make a salad. I am so looking forward to the tomatoes ripening. Whether we grow herbs from a window box or a tomato plant in a pot in a sunny corner, most of us can grow something and, when we do, we know we are feeding ourselves the ultimate treat for our gut – the engine room of our digestive system.
A healthy gut is vital to our good health and that was the basis on which Mary and I wrote The 28-Day Immunity Plan book in 2021. In it, we ask the reader to eat natural food, avoid processed or ready-prepared meals and snacks, and exercise regularly. If we can cook from fresh, we can give ourselves maximum nutrition which will satisfy us for longer, fill us with healthy nutrients and, combined with regular exercise, will help us to very effectively boost our immune system, lose weight and become fitter. It truly is a win/win situation.
Whether it is soups, salads or vegetables accompanying a roast, eating plenty of fresh vegetables is really key to our present and future health.
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Serves 4 - 6
Per serving: Calories & fat content vary according to the vegetables used.
Prep time 10 - 15 mins
Cook Time 25 mins
3 medium onions, peeled and chopped
2 garlic cloves, crushed
Use one each of any root vegetables to hand –
sweet potato, carrot, parsnip, swede etc, peeled and diced
Add any available cabbage, Brussel sprouts, celery, leeks etc, trimmed and chopped
500ml vegetable stock (use one vegetable stock pot)
2 tbsp freshly chopped coriander (optional)
freshly ground black pepper
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Method Using a Soup Maker
- Place the chopped onion and crushed garlic in a hot non-stick pan with some rapeseed oil spray and cook until soft.
- Place the chopped vegetables, plus the onions, stock and stock pot into a soup-maker. Add freshly ground black pepper.
- Cook on high for 20 minutes until the vegetables are cooked. Liquidise once for 30 seconds. Ensure the mixture is well mixed then add the fresh coriander if using, then liquidise for a further 30 - 45 seconds to remove any lumps.
- If too thick, add more water or stock when heating up ready to serve.
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Method Using a Pan
- Place the chopped onion and crushed garlic in a hot non-stick pan with some rapeseed oil spray and cook until soft.
- Place the vegetables in a large saucepan and add the stock and bring to the boil. Reduce the heat and simmer for 20 minutes.
- Allow to cool slightly then pour the contents of both pans into a liquidiser or food processor and puree until smooth. Add the freshly chopped coriander and season to taste with freshly ground black pepper and whizz again.
- If too thick, just add a little more water or stock when heating up ready to serve.
Can be frozen as made, just add more liquid if required when heating to serve.
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Fun, Facts & Fitness from Mary Morris MSc.
I am not a gardener but I have to say that I envy those who are. It is one of those activities that can become a passion where the fruits of your labours are exceedingly rewarding.
I particularly wish I grew my own vegetables as there is something quite lovely about the freshness of them along with the satisfaction that they have cost so little. As you might expect from me though, as your fitness expert, I have to tell you that gardening is really good for you as it is SO physical! Spending lots of energy being active in the great outdoors, being productive in your endeavours plus doing something you enjoy – it's the perfect pastime!
The calorie burn is impressive too. Look at the average calories burned over 30 minutes (based on an average person weighing around 11 stone):
- Digging 230 calories
- General Gardening 203
- Mowing 162
- Raking 144
The other great benefit of gardening is it is a multi-faceted activity using lots of different movements: Bending for weeding; strength work in digging and lifting, aerobic activity in mowing, hoeing and raking. It is an all-over workout! Wonderful!
But gardening does much more than burn calories and make us fitter. It is also valuable to our mental health and general wellbeing as it is both relaxing and enjoyable to be outdoors and close to nature, plus we have the benefit of boosting our Vitamin D stores when we are in the sunlight. A valuable activity on so many levels.
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This Week's Fitness Challenge
- Do your 30-minute walk every day but add extra briskness to your walks this week. Split it into intervals of 2 minutes brisk, one minute less brisk. Not good at timing it? Then change intensity with landmarks such as lampposts.
- Up your water intake this week if this is something you are aware of that you might be lacking. Keep some close by throughout the day, particularly while it is hot.
- Do the Strength and Toning programmes from the website that include the Abdominals and the Squats 3 times this week. That's Weeks 2, 3 or 4 of The 28-Day Immunity Plan workouts or the Advanced Whole Body Strength Programme.
OR do a Pilates Programme 3 times this week. That perfect combination of strength and stretch will ensure a highly functioning digestive system.
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Did you know...
Beatrix Potter first entranced children with The Tale of Peter Rabbit in 1902 and he subsequently appeared in five more books between 1904 and 1912.
 The story tells how Peter disobeys his mother's orders and sneaks into Mr. McGregor's garden, eating as many of his delicious vegetables as he can before Mr. McGregor spots him and chases him out. Peter manages to escape, but not before losing his jacket and shoes, which Mr. McGregor uses to dress a scarecrow. Peter returns home weary, ill, and naked and is put to bed with a dose of chamomile tea.
Spoiler Alert
In a later story Peter's cousin, Benjamin Bunny, takes him back to Mr. McGregor's garden and they retrieve the clothes and steal more vegetables...
The stories have delighted lovers of endearing, adventurous bunnies (and vegetables) for well over 100 years and in recent times two spectacular and hilarious animated/live-action film adaptations have been released with the troublesome hero voiced by James Corden.
(Oh, and my PA, Peter, surely does not have a cuddly Peter Rabbit that lives on his bedside table and sneaks out into his garden sometimes, despite what the picture above might suggest – or does he?) 😉
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And finally...
Every time we go upstairs we know it is good for our legs and hip muscles, and now that you know how many calories you can burn looking after your garden, and the huge benefits of eating really healthy fresh vegetables, you can put on that ‘this is really doing me good’ attitude.
Put in maximum effort, smile and enjoy it!
Have fun!
With love and best wishes,
Rosemary Conley CBE DL
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LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER
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