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Welsh Honey Cake — Sweetness from the Valleys

Golden, moist, and fragrant, Welsh Honey Cake is a time-honoured treat that reflects the natural bounty of the land.

Honey has long been treasured in Welsh cooking — not only as a sweetener, but as a symbol of healing, hospitality, and rural abundance.

This simple yet elegant cake offers a warm, spiced sweetness that’s perfect with an afternoon cup of tea or served as a rustic dessert. It's a beautiful way to honour the landscape and traditions of the Welsh valleys.

A Slice of Nature

Wales is home to lush pastures, wildflowers, and thriving native bees. In regions like Monmouthshire, Carmarthenshire, and the Brecon Beacons, beekeeping has been practised for centuries.

Welsh honey is prized for its depth of flavour — ranging from light floral notes to dark, rich heather honey. This cake is a celebration of that tradition.

Regional Twists

South Wales (Valleys & Carmarthenshire)

Often includes mixed spice and a touch of orange zest.

Topped with a simple honey glaze.

North Wales (Conwy, Snowdonia)

Uses heather honey for a stronger, darker flavour.

May include ground almonds or a splash of whisky. Welsh whisky is best, obviously!

Contemporary Versions

Served with clotted cream or honeyed mascarpone.

Infused with lavender or lemon thyme for an intriguing floral note.

Traditional Welsh Honey Cake Recipe

Ingredients:

150g unsalted butter

150g Welsh honey (plus 2 tbsp extra for glazing)

75g light brown sugar

2 large eggs

200g self-raising flour

1 tsp mixed spice

Zest of 1 orange (optional)

Pinch of salt

Method:

Preheat your oven to 160°C (140°C fan) / 320°F / Gas Mark 3. Grease and line a 1lb loaf tin.

In a saucepan, melt the butter, honey, and sugar over low heat. Let it cool for 5 minutes.

Beat in the eggs one at a time, then stir in the orange zest (if using).

In a separate bowl, sift together the flour, salt, and mixed spice.

Gradually fold the dry ingredients into the wet mixture until smooth.

Pour into the prepared tin and bake for 45–50 minutes, or until a skewer comes out clean.

While still warm, brush the top with the extra honey for a sticky, glossy finish.

Allow to cool before slicing.

Serving Suggestions

Perfect with a cup of Welsh breakfast tea.

Add a dollop of whipped cream or yoghurt for a dessert-style finish.

Keeps well and even improves after a day or two, making it great for gifting.

Welsh Honey Cake: Sweetness with Soul

Whether you're using wildflower honey from a local market or a treasured jar from a family beekeeper, this cake is a delicious way to connect with Welsh landscapes and heritage.

Simple, satisfying, and full of warmth — a true gem of the valleys.

Coming next: Crempog — The Welsh Pancake Tradition

Celebrate Father's Day With the Beefy Boys

The Beefy Boys have unveiled two mouthwatering new ways to turn up the heat this June for Father's Day. 

The award-winning burger champions from Hereford have announced the release of an Ultimate Father's Day DIY Burger Box, as well a Live Father's Day Burger School experience with co-founder Murf, at the Royal Three Counties Show on Sunday 15th June.

Fresh from their Times-bestselling book, From Backyard BBQ to World Class Burgers, The Beefy Boys have created the perfect gift for foodie dads who like to fire up the grill at home, with the release of their Ultimate Father's Day DIY Box.

Packed with everything that is needed to recreate The Beefy Boys' world-famous smashed patties at home, the limited edition Father's Day Box includes their famous 100% Herefordshire beef, Peter Cooks' Brioche Buns, spicy Hellboy Sauce, and signature burger seasonings.

Along with these ingredients, the box also includes a can of Wye Valley 1985 lager, an official Beefy Boys trucker cap, and a hand-picked playlist of banging beats to soundtrack and enhance your burger flipping experience. With detailed instructions and pro tips from the boys themselves, it's the ultimate way to boss the BBQ and earn legendary dad status this Father's Day

In addition to this, The Beefy Boys' co-founder and burger master, Anthony 'Murf' Murphy, will be hosting The Beefy Boys' Burger School, a parent-and-child cook along experience, live at the Royal Three Counties Show in Malvern on Father's Day itself (Sunday 15th June).

Running at 11:30am, 2:30pm, and 3:30pm, this hands-on cook-a-long invites parent-and-child duos to roll up their sleeves and learn how to smash their own iconic Beefy Boys burgers together in this fun and fiery session, under Murf's guidance. The session will feature expert tips, plenty of laughs, and a delicious goodie bag to take home for all participants. Nice!

Tickets for The Beefy Boys' Burger School are available as an add-on to general admission for the Royal Three Counties Show – the Midlands' flagship celebration of farming, food and countryside life - and must be booked in advance.

Whether you're staying in the comfort of your own back garden or heading out to sizzle with Murf this Father's Day, The Beefy Boys are serving up two epic ways to treat your dad, your mate, or yourself this Father's Day. Because nothing says 'I love you, dad', quite like a world-class burger.

The Beefy Boys' Ultimate Father's Day DIY Box costs £39.99 and can be purchased from https://thebeefyboys.com/product/fathers-day-diy-box/

Tickets to The Beefy Boys' Burger School at the Royal Three Counties Show cost £50 and admit two participants each. Tickets can be purchased from the Royal Three Counties Show website, and must be accompanied by a General Admission ticket for the show.

Adult tickets start at £24, and children up to the age of 15 can attend for free.

Choosing the Best Pet Foods: What Every Pet Owner Should Know

When it comes to looking after our beloved pets, we often go above and beyond to provide them with the best toys, the cosiest beds, and regular vet check-ups. 

But what about the food we put in their bowls every day? Just as we scrutinise ingredients and nutrition labels on our own food, and what we feed our children, we should be just as vigilant with what our pets eat. 

Sadly, far too many commercial pet foods are loaded with preservatives, cheap fillers, artificial colours, and other additives that could harm your pet's health over time.

In this post, we’ll guide you through how to choose high-quality food for your dogs, cats, parrots, and other common pets, because if you care about your own diet, it’s only right to care just as much about theirs.

Why Quality Pet Food Matters

Pets rely on us entirely for their wellbeing. The right food supports their immune system, digestion, energy levels, coat or feather condition, and even their mood. Poor-quality food, on the other hand, can lead to obesity, digestive problems, skin irritations, allergies, and long-term health issues.

Think of your pet’s food as you would your own weekly shop. Would you feel good eating fast food and nothing else? Probably not. And neither will your pet thrive on food full of unnamed meat by-products and chemical preservatives.

Common Red Flags in Pet Food

Here are a few ingredients and practices to watch out for when buying pet food:

Meat by-products or animal derivatives: These often include low-grade parts of animals not considered fit for human consumption.

Artificial preservatives like BHA, BHT, and ethoxyquin: These are controversial and have been linked to health concerns.

Artificial colours and flavours: Pets don’t care about the colour of their kibbles, and these additives serve no nutritional purpose.

Corn, wheat, and soy fillers: Cheap bulking agents that offer minimal nutritional value and can cause allergies in some pets.

Generic fat sources: Ingredients labelled as “animal fat” or “poultry fat” without specifying the source can be questionable.

Choosing the Best Food for Your Pet

Dogs

Look for named protein sources: Ingredients such as “chicken,” “beef,” or “salmon” should be listed first.

Avoid cheap kibbles: While seemingly economical, they often contain high levels of grain fillers and artificial additives. And can work out more expensive over time.

Consider fresh or raw options: Many UK-based companies now offer gently cooked or raw dog food subscriptions with human-grade ingredients.

Read the label: If you can’t pronounce half the ingredients, it’s worth reconsidering the product.

Cats

Cats are obligate carnivores, meaning they require a meat-based diet. Avoid foods that are grain-heavy or contain too many vegetable-based proteins. 

Moisture matters: Wet food is often better for hydration and urinary tract health.

Avoid “complete” foods with poor-quality meat meals and instead look for real meat and added taurine, an essential amino acid for cats. And also avoid so-called "vegan" cat foods. They are called obligate carnivores for a reason.

🦜 Parrots and Birds

Steer clear of seed-only diets: Many shop-bought seed mixes are fattening and lack essential nutrients.

Offer fresh vegetables, fruits, and formulated pellets: Choose pellets made without artificial colours or sweeteners.

Rotate fresh produce: Variety helps mimic natural diets and supports mental stimulation.

🐰 Small Mammals (rabbits, guinea pigs, etc.)

Hay is king: Unlimited access to high-quality hay is crucial for digestion and dental health.

Watch pellet ingredients: Choose ones with no added sugar or artificial dyes.

Avoid muesli-style mixes, which can encourage selective eating and lead to nutritional imbalances.

Tips for All Pet Owners

Do your research: Look into brands, read reviews, and check independent pet food rating websites.

Consult your vet or an animal nutritionist: They can help guide you based on your pet’s age, health conditions, and activity level.

Consider home-prepared meals (with care): If done correctly and with expert guidance, cooking for your pet can be an excellent way to ensure quality.

Rotate protein sources: Helps prevent sensitivities and provides variety.

Be mindful of recalls: Stay updated with UK pet food recall alerts.

Final Thoughts: If It Matters for You, It Matters for Them

Our pets are family. If we wouldn’t feed ourselves processed food every day, we shouldn’t expect our animals to thrive on it either. A little time spent reading labels, researching brands, and exploring healthier options can lead to happier, healthier lives for our furry and feathered friends.

Just as you’d want the best for your child, your pet deserves real, wholesome nutrition — not just something cheap and convenient in a shiny bag. After all, they trust us to make the right choices.

How World Day for Safety and Health at Work Can Improve Safety in Restaurants, Pubs and Eating Places

Every year on 28 April, World Day for Safety and Health at Work serves as a global reminder of the importance of creating safe and healthy workplaces. 

For the hospitality industry—especially restaurants, pubs, and cafés—this is an ideal time to take stock, improve practices, and foster a culture where both staff and customers feel protected.

While safety might not always be the most glamorous part of the service industry, it is absolutely essential. Kitchens, bars, and dining areas are full of potential hazards, from sharp knives and hot oil to slippery floors and heavy lifting. 

Here's how food and drink businesses can use this global awareness day to improve their standards and support their teams.

1. Review and Update Risk Assessments

Start by conducting a full review of your current health and safety policies. World Day for Safety and Health at Work is a great annual reminder to reassess:

Fire safety procedures

Slips, trips and falls

Food hygiene controls

Manual handling

Use of cleaning chemicals

Are risk assessments up to date? Have there been any changes to the layout, equipment, or staffing that require a reassessment? Use the day to double-check compliance with UK legislation, such as the Health and Safety at Work Act 1974 and Food Safety Act 1990.

2. Provide Refresher Training for Staff

Even experienced staff benefit from reminders. Organise short refresher training sessions on key topics:

Knife safety and equipment handling

Safe lifting techniques

Allergen awareness and food hygiene

Mental health and stress management

Make it engaging—consider quizzes, toolbox talks, or even role-playing scenarios. Training on World Day for Safety and Health at Work reinforces your commitment to your team’s wellbeing.

3. Involve Staff in Safety Discussions

Safety isn’t just a top-down directive. Frontline staff often spot issues that management might miss. Use the day to host a team safety meeting:

Ask for feedback on hazards

Invite ideas on improving workflows

Discuss near-miss incidents and how to prevent them

Create an anonymous suggestion box or survey if your team prefers to share concerns more privately. Employees are more likely to follow safety protocols if they feel heard and involved in the process.

4. Check Equipment and Maintenance

Is your equipment in good working order? Faulty or unmaintained tools are a leading cause of accidents in hospitality. On this day, set aside time to:

Inspect gas hobs, fryers, and ovens

Test fire extinguishers and alarms

Service extraction fans and refrigeration units

Review COSHH compliance for cleaning chemicals

A well-maintained kitchen is a safer, more efficient one—and it reduces long-term costs by preventing breakdowns.

5. Raise Awareness on Mental Health

The hospitality industry is fast-paced and often stressful. World Day for Safety and Health at Work is an opportunity to promote psychological safety as well as physical. Consider:

Sharing mental health resources (like those from Mind or Hospitality Action)

Promoting open conversations around stress and burnout

Offering quiet spaces or scheduled breaks to support staff wellbeing

The day can be a springboard for ongoing efforts to improve morale, reduce staff turnover, and build a stronger team.

6. Engage Customers in Your Commitment to Safety

Don’t keep your efforts behind the scenes. Share your commitment to safety with your customers:

Post your participation in World Day for Safety and Health at Work on social media

Highlight any improvements or staff training you’ve done

Display your food hygiene rating and safety policies

This transparency builds trust and reassures customers that your venue takes safety seriously.

Final Thoughts

World Day for Safety and Health at Work is more than a date on the calendar—it’s an opportunity to take proactive steps that make a real difference. Whether you run a cosy village pub, a bustling city restaurant, or a local café, investing time in health and safety benefits everyone: owners, staff, and guests alike.

By making safety a priority today, you’re building a stronger, more sustainable business for tomorrow.

Gemak Sets New Standards in UK Whey Processing With Welsh Creamery

Gemak has successfully completed “Project Dragon”—a state-of-the-art whey, milk and cream processing with CIP units for South Caernarfon Creameries (SCC) in North Wales. 

From its inception to commissioning, this project highlights a transformative journey in the UK dairy industry, setting new benchmarks in efficiency and environmental stewardship.

The Genesis of Project Dragon

South Caernarfon Creameries, Wales’ oldest and largest farmer-owned dairy co-operative, with 160 farmer members supplying locally sourced Welsh milk, produces over 20 varieties of high-quality Welsh and British cheeses embarked on a £15 million expansion plan to increase its cheese production capacity from 15,000 tons to 23,000 tons annually. 

Backed by a £5 million grant from the Welsh Government’s Food Business Investment Scheme, this investment aimed to bolster SCC’s resilience and competitiveness in the global market.

Alan Wyn-Jones, Managing Director of SCC, mentioned that “After a thorough tendering process, Gemak was chosen due to their ability to integrate into our existing processes and systems, lead times, quality and competitiveness.”

Gemak: An Industry Leader

Established in 1986, Gemak specialises in the design and manufacture of world-class hygienic processing equipment and engineered solutions for the dairy, beverage, food, plant-based, and chemical sectors.

A Vision Realised: Advanced Technology and Sustainability

Gemak’s role in “Project Dragon” was pivotal. Besides leveraging its expertise in designing and manufacturing hygienic whey processing plant, the project also included a new milk and cream processing plant, storage silos, and a CIP unit for SCC’s existing cheese plant. The facility boasts a processing capacity of 600 tonnes per day of milk and whey concentrate, making it one of the most advanced dairy processing plants in the UK. This groundbreaking technology not only ensures exceptional product quality but also streamlines processes, reducing energy consumption, reduction in carbon footprint and optimising resource utilisation.

Kursat Uysal of Gemak UK expressed the company’s enthusiasm for the partnership: “We were proud and excited to have been chosen by SCC as their technology partner for this project and even more proud to have successfully completed and achieved KPIs. This milestone marks an important step for Gemak in entering the UK whey processing market.”

Pioneering Sustainability Achievements

Andrew Lyons from Engineer IQ, who led the process project management, stated, “The plant was designed to deliver optimal operational efficiency and sustainable solutions with stringent KPIs on waste levels, utility consumption, and operating costs.”

The completion of Project Dragon goes beyond conventional targets, achieving above expectation sustainability milestones. Initially designed for net-zero water consumption on-site, the facility exceeded expectations, earning a “Net Zero Plus water” distinction by generating over 100,000 litres of high-quality clean water daily beyond what is recovered and reused on-site.

Gemak also delivered a facility capable of processing whey at a rate of 30 tons per hour and producing whey concentrate from RO (HIRO) with an unprecedented capability of 30% total solids—a first in the UK.

Alan Wyn-Jones expressed his satisfaction upon the project’s completion:

"Completing this project has been both a challenging and rewarding experience. Gemak’s team demonstrated dedication and expertise, making the collaboration productive. Their hard work played a key role in achieving our goals. I appreciate their commitment and look forward to future collaborations."

The project’s success is a testament to the collaborative efforts of SCC, Gemak, and their partners. Gemak worked closely with industry leaders Alfa Laval, Schneider Electric, Tetra Pak, Grundfos, and Ematics to deliver a truly world-class facility.

Gemak would like to extend their gratitude to Andrew Lyons and Richard Pettifor who has been crucial and involved in process design, problem solving and execution.

Kursat Uysal also reflected on the project’s successful completion and commissioning:

“We're thrilled and delighted to have completed this monumental project despite the challenges along the way. Establishing one of the UK’s most advanced whey processing facilities, capable of producing whey concentrate with 30% total solid, is a milestone for the UK dairy industry and a source of immense pride for us.

"I would like to extend my heartfelt thanks to our valued client SCC, the dedicated Gemak team, and all our solution partners for their perseverance and commitment.

"By exceeding our KPI’s, this project has greatly contributed to sustainability and efficiency, and we believe it will pave the way for many more important projects. We eagerly look forward to collaborating on future projects with SCC and achieving new milestones together."

https://www.gemak.co.uk/

Dad's Love Fudge?

Of course Dads love fudge!

With Father's Day just around the corner why not get your father, or the father figure in your life, something truly unique and really special. 

Some genuine handmade, artisan fudge from Fudge Kitchen, crafted right here in the UK using only traditional methods and natural, sustainable ingredients.

Fudge Kitchen offers a product that's as indulgent as it is unique.

Made in the garden of England, Kent, this is fudge that your grandmother would have made, if she would have had the special Fudge Kitchen recipes!

To learn more or to order visit them at www.fudgekitchen.co.uk

Anglesey Eggs: Welsh Comfort on a Plate

If you’re looking for a hearty, humble dish that truly feels like a loving, warm embrace, you’ll find it in Anglesey Eggs (Wyau Ynys Môn).

Named after the beautiful island of Ynys Môn (Anglesey) in north-west Wales, this dish is a beloved staple of traditional home cooking.

At its heart, Anglesey Eggs combines creamy mashed potatoes, leeks, and hard-boiled eggs, all smothered in a rich cheese sauce and baked until bubbling and golden. It’s comforting, economical, and deeply satisfying — the very essence of Welsh kitchen traditions.

Rooted in Rural Life

Anglesey has long been known as the "breadbasket of Wales" for its fertile farmland and strong agricultural traditions. Eggs, potatoes, and leeks were everyday ingredients in most rural Welsh homes, and clever cooks combined them to create this hearty bake.

It was — and remains — a perfect way to make nourishing meals from humble staples.

Regional Twists

Anglesey Island

Always features plenty of leeks, often gently sweated in butter.

Topped with mature Caerphilly cheese or cheddar.

North Wales Mainland (Bangor, Caernarfon)

Some versions include crisped bacon or a spoonful of mustard stirred into the mash for extra punch.

Modern Adaptations

Swaps in spinach or spring onions for leeks.

Vegan versions use plant-based cheese and a tofu egg substitute.

Traditional Anglesey Eggs Recipe

Ingredients:

6 large free-range eggs

700g potatoes, peeled and diced

2 leeks, finely sliced

50g butter

100ml milk (plus extra if needed)

150g mature Welsh cheddar or Caerphilly cheese, grated

2 tsp Welsh mustard (optional) https://www.welshfood.co.uk/mustards-16-c.asp

Salt and pepper, to taste

A little extra butter for greasing

Method:

Boil the potatoes in salted water until tender. Drain and mash with butter and milk. Season well.

Meanwhile, boil the eggs for 8–10 minutes until hard. Cool under cold water, then peel and halve.

In a pan, gently cook the leeks in a little butter until soft.

Stir the leeks and mustard (if using) into the mash.

Spread half the mash into a greased ovenproof dish. Arrange the halved eggs on top, then cover with the remaining mash.

Scatter the cheese generously over the surface.

Bake in a preheated oven at 200°C (180°C fan) / 400°F / Gas Mark 6 for about 20–25 minutes, until golden and bubbling.

Serving Suggestions

A crisp green salad to cut through the richness.

Crusty bread or oatcakes on the side.

A glass of light white wine or, for a traditional touch, a mug of strong tea.

Anglesey Eggs: Nourishment from the Heart

This simple dish is proof that Welsh cuisine shines brightest when it celebrates good ingredients and thoughtful cooking.

Perfect for reconnecting with your roots — or just for warming up a grey day — Anglesey Eggs is true culinary hygge, the Welsh way.

Coming next: Welsh Honey Cake — Sweetness from the Valleys

Could Protein Supplements and Shakes Be Linked to Colon Cancer?

In today’s fast-paced world, many people turn to protein supplements and shakes to help build muscle, aid weight loss, or simply boost their daily nutrition. 

However, as these products have grown in popularity, so too have concerns about their long-term health effects. 

One area receiving increasing attention is the potential link between regular use of protein supplements, particularly certain types, and an increased risk of colon cancer.

Understanding Protein Supplements

Protein supplements come in various forms: whey, casein, soy, pea, and rice protein powders are among the most common. They are heavily marketed to athletes, gym-goers, and those aiming for a high-protein diet. While they can certainly offer convenience and support muscle growth, not all protein supplements are created equal. Some products contain added sugars, artificial sweeteners, preservatives, and even undisclosed ingredients.

The Potential Cancer Connection

Emerging research suggests that diet plays a significant role in colon cancer risk. High intake of processed and red meats has long been associated with increased risk, but now attention is turning to highly processed supplements too. Although protein powders themselves are not meats, they can sometimes mimic the effects of a high-protein, low-fibre diet — a dietary pattern associated with colon issues.

Some key points that scientists are exploring include:

High Protein, Low Fibre Diets: Fibre helps to protect the colon by supporting healthy digestion and feeding beneficial gut bacteria. Diets very high in protein but low in fibre may lead to harmful changes in the gut microbiome, potentially raising colon cancer risk. Many people using shakes may inadvertently reduce their intake of fibre-rich foods.

Processing and Additives: Some protein powders are highly processed and contain additives that could contribute to inflammation or oxidative stress, both of which are linked to cancer development.

Hormonal Effects: Certain animal-based protein powders, like whey and casein, can influence levels of insulin and other growth factors in the body. Elevated levels of insulin-like growth factor-1 (IGF-1) have been associated with a higher risk of several cancers, including colon cancer.

Contaminants: Testing has found that some protein powders contain traces of heavy metals like arsenic, lead, and cadmium, especially products made outside of regulated markets. Long-term exposure to such contaminants can contribute to cancer risk.

What Does the Research Say?

It is important to note that, currently, there is no definitive proof that protein shakes themselves cause colon cancer. Most available studies suggest potential risks based on associated dietary patterns rather than direct causation.

For example, a 2023 review published in Nutrition and Cancer discussed how high-protein, low-fibre diets could alter gut health in ways that might increase the risk of colorectal cancer. Another 2022 study from Cancer Epidemiology hinted at possible risks tied to ultra-processed food consumption overall — which includes many types of ready-to-drink protein shakes.

However, no large, high-quality, long-term studies have yet confirmed a direct link between protein supplements and colon cancer specifically.

How to Protect Your Health

If you use protein supplements regularly but are concerned about potential risks, there are sensible steps you can take:

Prioritise whole foods: Try to get most of your protein from whole food sources like lean meats, beans, lentils, nuts, seeds, eggs, and dairy.

Choose cleaner supplements: Look for third-party tested protein powders without artificial additives, and with minimal processing.

Keep fibre intake high: Even if you’re using shakes, make sure you are also consuming plenty of fruits, vegetables, whole grains, and legumes.

Moderation is key: Occasional use of protein shakes as part of a balanced diet is unlikely to pose significant risks.

Stay informed: As research continues to evolve, staying aware of new findings will help you make the best choices for your health.

Final Thoughts

While the current evidence linking protein supplements and colon cancer remains preliminary, it’s clear that diet quality as a whole plays a vital role in cancer prevention. Relying heavily on processed foods — even protein shakes — at the expense of natural, fibre-rich foods could increase risk over time.

If you’re using protein powders, use them wisely: as a supplement, not a replacement. A balanced diet, rich in fibre and minimally processed foods, remains the best defence against colon cancer and many other chronic diseases.

Cawl: Wales in a Bowl

Few dishes capture the heart of Wales quite like cawl. Pronounced “cowl”, this traditional broth of meat and seasonal vegetables is often described as the national dish of Wales.

Hearty, nourishing, and steeped in history, cawl was originally a peasant dish, evolving over centuries to suit whatever ingredients were most readily available.

Today, it remains a warming staple — served at family gatherings, country fairs, and St. David’s Day celebrations across the nation.

The Heart of Welsh Hospitality

Historically, cawl was cooked in a large iron pot over an open fire, bubbling away slowly while families worked the land. It made use of the freshest root vegetables of the season, along with whatever meat was at hand — typically lamb, beef, or bacon.

Eating cawl was a communal experience: diners would ladle broth into bowls first, enjoying the liquid with bread and cheese, before moving on to the meat and vegetables.

Regional Variations

South Wales (Carmarthenshire, Gwent)

Lamb is the preferred meat.

Leeks, carrots, swede, and potatoes dominate.

Served with a wedge of sharp Caerphilly cheese.

North Wales (Gwynedd, Conwy)

Often features beef brisket instead of lamb.

Broth tends to be thicker, almost stew-like.

Sometimes enriched with barley.

Modern Variations

Vegetarian versions using leeks, celeriac, and parsnips.

Addition of fresh herbs like thyme or parsley.

Served with crusty sourdough or oat bread.

Traditional Cawl Recipe

Ingredients:

700g lamb neck or shoulder (bone-in, ideally)

2 large carrots, sliced

1 large leek, cleaned and sliced

1 small swede, diced

2–3 medium potatoes, peeled and chopped

1 onion, roughly chopped

A few sprigs of fresh thyme

1.5 litres of water or light lamb stock

Salt and black pepper to taste

Fresh parsley for garnish

Method:

Place lamb in a large pot with water or stock. Bring to the boil, skim off any scum, and simmer for 1 hour.

Add carrots, leek, swede, potatoes, and onion.

Season with salt, pepper, and thyme.

Simmer gently for another hour until the meat is tender and the vegetables are soft.

Remove the lamb, shred the meat, and return it to the broth (discarding any bones).

Serve hot, garnished with parsley, alongside crusty bread and mature Caerphilly cheese.

Traditional Way to Serve

First course: A bowl of the rich broth.

Second course: The tender meat and vegetables, often eaten with bread and cheese.

This two-stage serving style honours the humble yet hearty spirit of the dish.

Cawl: A Taste of Welsh Soul

More than just soup, cawl represents the hospitality, resilience, and resourcefulness of the Welsh people. Reconnect with your heritage by ladling up a steaming bowl of tradition — no special occasion necessary. Cawl was actually a dish known in my family, from my Welsh Grandmother. And my wife, who also comes from Welsh stock, also makes Cawl.

Coming next: Anglesey Eggs — A Homely Welsh Comfort.