In this episode of Cloke Cooks, host Chris Cloke is joined by K8 from K8Ball Media to talk all things Basingstoke food and drink! Together, they dive into the town's vibrant independent food scene, K8 shares her experiences collaborating with local businesses, reflects on her evolving taste buds, and gives an exclusive look at exciting new local developments.

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Cloke Cooks is produced by Chris Cloke and brought to you by ProClean Direct.

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About Basingstoke is Basingstoke's Podcast Network supported by IncuHive, now open at Houndmills.

In this episode, Steve Randall speaks with Rosalind Guy, founder of Unboxed Insights, a female-led organisation specialising in coaching and business transformation, helping leaders redefine their purpose and navigate their professional journeys with confidence and clarity.

They discuss how small businesses and solopreneurs can overcome overwhelm and drive sustainable growth. Rosalind shares her background in change management and project management, outlining how business owners can cut through noisy distraction, from shiny new AI tools to unrealistic online claims, by mapping out clear operational processes first. They explore common tipping points in business growth, handling imposter syndrome, and finding the right balance between tech adoption and human expertise.

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About Basingstoke is supported by IncuHive.

In this episode of Cloke Cooks, recorded live on location at a fishing lodge in Dandy's Ford near Romsey, host Chris Cloke and his friend John break down the myth that outdoor angling food has to be limited to basic instant noodles. From defrosting steaks on the bankside to pre-preparing homemade curries and enjoying cheese boards, they discuss how good ingredients, proper gear, and simple prep can elevate any outdoor adventure. They also share thoughts on the mental health benefits of switching off, relaxing by the water, and enjoying great food in nature.

Key takeaways

• Upgrade your outdoor menu: You do not need to rely on basic convenience foods while fishing or camping; simple equipment like a small portable grill or pan allows you to cook gourmet steaks, sautéed tinned potatoes, and pre-frozen home-cooked meals.
• Prep ahead for ease: Freezing meals like curries or goulash ahead of time serves a dual purpose: it keeps your cool box cold and defrosts naturally so it is ready to heat on the stove.
• Unplug and unwind: Outdoor trips and cooking by the water provide an essential mental health reset from everyday busy schedules.

Cloke Cooks is produced by Chris Cloke and brought to you by ProClean Direct.

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About Basingstoke is Basingstoke's Podcast Network supported by IncuHive, now open at Houndmills.

Lou Eddy shares the strategic decisions and tactical steps behind shifting her business focus toward hyper-local marketing and rebranding to Activ Marketing Basingstoke.

The discussion highlights the value of building regional partnerships, maintaining local visibility, and moving away from wasteful broad-spectrum marketing tactics.

Lou also outlines the technical and operational precautions necessary to protect domain authority and search engine optimization during a brand transition.

Key Topics Covered:

• Hyper-Local Focus over "Spray and Pray": Narrowing your target geographic location builds stronger community trust and reduces wasted ad spend.
• Leveraging Free Local Tools: Keeping your Google Business Profile up to date is one of the easiest, free ways to capture local search traffic.
• Measurable Print Marketing: Traditional local marketing (like posters and leaflets) can be effectively tracked using unique landing page URLs and custom QR codes.
• Collaborative Local Sales: Building relationships with nearby businesses allows for mutually beneficial partnerships and client referrals.
• Technical Safeguards for Rebranding: Implementing proper 301 redirects during a rebrand prevents 404 errors and preserves hard-earned SEO authority.

Guest & Show Resources:

• Guest: Lou Eddy – Branch Director, Activ Marketing Basingstoke
• Website: Activ Marketing Basingstoke

In this episode of You Are Not Alone, Marie explores how simple physical movement, beyond structured exercise or calorie counting, serves as a powerful tool for processing difficult emotions and managing mental health.

She breaks down the physiological stress response and explains how movement stimulates neurotransmitters and BDNF to help us adapt, regulate, and process emotional weight. Finally, Marie highlights Matt Holman’s "1 Million Steps" challenge with Whole Human, connecting physical steps to human connection and suicide prevention awareness.

Key Takeaways

• Physical movement is an accessible emotional processing tool, distinct from formal fitness routines, calorie tracking, or step targets.
• Stress and difficult emotions manifest physically in the body through muscle tension, rapid heartbeat, and elevated stress hormones long before conscious analysis.
• Movement stimulates essential brain chemistry, boosting neurotransmitters like serotonin and dopamine, while increasing BDNF ("fertilizer for the brain") to build mental resilience.
• Action precedes motivation; moving your body when feeling stuck creates the necessary conditions for emotional regulation and cognitive clarity.
• Physical steps can serve as a catalyst for human connection, as highlighted by Matt Holman’s 1 million steps campaign between World Suicide Prevention Day and World Mental Health Day.

Resources mentioned:

• Whole Human (Matt Holman's organisation) – wholehuman.com
• Samaritans – samaritans.org

Remember, Samaritans is also available on the phone 24/7 by calling116 123

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About Basingstoke is supported by IncuHive.

In this episode of Cloke Cooks, Chris and his wife Philippa explore the changing landscape of workplace lunch culture in the UK.

They discuss the transition from expensive, rushed convenience foods to the financial and wellness benefits of meal planning and homemade meals. Comparing local habits with relaxed European dining customs, they share personal sandwich favorites and tips for bringing excitement back to midday meals.

Cloke Cooks is produced by Chris Cloke and brought to you by ProClean Direct.

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About Basingstoke is Basingstoke's Podcast Network supported by IncuHive, now open at Houndmills.

In this episode from Basingstoke’s Expert Network, Steve Randall speaks with Lou Eddy, Branch Director at Activ Marketing Basingstoke.

Lou shares insights from her 20+ years in the marketing industry, tracing her journey from recruitment to running her own local franchise. She breaks down why the fundamental rules of marketing haven't changed, how small businesses can cut through the noise of shiny new digital tools, and why local relationships remain your most powerful growth driver.

Key Topics Covered:

• Lou's 20-Year Journey: Transitioning from recruitment and CIM training to managing global corporate campaigns, startups, and local marketing.
• Marketing Fundamentals vs. Modern Tools: Why clear strategy, messaging, and knowing your audience matter more than chasing every new software or AI tool.
• Overcoming Bandwidth Restrictions: Practical advice for small business owners juggling operations, finance, and marketing simultaneously.
• The Power of Local Networking: Why focusing on local community relationships, referrals, and collaboration often beats targeting a global market.
• Personal Brand to Rebrand: The strategy behind evolving her business identity into Activ Marketing Basingstoke.

Guest & Show Resources:

• Guest: Lou Eddy – Branch Director, Activ Marketing Basingstoke
• Website: Activ Marketing Basingstoke

In this episode, host Marie explores the subtle ways daily digital habits, specifically doomscrolling and online comparison, impact our mental well-being.

Drawing insights from TJ Power’s The DOSE Effect, she breaks down the difference between cheap "fast dopamine" hits from our phones and the slower, more fulfilling activities that genuinely nurture us. The episode also highlights practical, local ways to disconnect, featuring an interview with Kirsty from the charity Sport in Mind, along with details on inclusive fitness classes in Basingstoke.

Key Takeaways

• Comparison is an Unfair Game: Comparing our daily real life to someone else’s curated highlights online creates a moving finish line that steals our joy.
• Fast vs. Slow Dopamine: Digital notifications provide instant, fleeting dopamine hits, whereas slower, effort-based pursuits (like reading or walking) leave us genuinely satisfied.
• Attention is a Finite Resource: Just like money or time, our attention is limited; we need to decide whether to invest it in meaningful experiences or hand it over to algorithms.
• Scrolling as Avoidance: We often reach for our devices to escape boredom, loneliness, or difficult emotions, only to end up feeling more drained.
• Small Steps to Disconnect: Engaging in intentional "slow dopamine" hobbies for just 30 minutes can help reset our brain's reward system and restore presence.

Bulleted Outline

• 00:00 – Introduction: Marie introduces the topic of digital habits and asks listeners to reflect on their daily screen time.
• 01:10 – The Trap of Doomscrolling & Comparison: Exploring how morning news overload and highlight-reel comparisons impact mood.
• 03:15 – The Science of Dopamine: Discussing TJ Power’s The DOSE Effect and the shift from effort-based rewards to quick digital fixes.
• 05:00 – Reclaiming Attention: Why being present matters and how mindless scrolling disconnects us from life's simple joys.
• 06:30 – Guest Segment (Sport in Mind): Kirsty shares how physical activity and community programs support mental health.
• 09:10 – Local Spotlight: Information on Inclusive Champions fitness classes at Basingstoke Aquadrome.
• 10:20 – Weekly Challenge: A practical 30-minute "slow dopamine" hobby challenge to replace screen time.
• 12:00 – Outro: Final thoughts on setting boundaries and a preview of the next episode on movement and emotional regulation.

About Basingstoke is supported by IncuHive.

Host Louise Chandler-Rutt shares a short, insightful "Speaking Space" check-in tailored for small business owners, solopreneurs, and experts. She breaks down the common personal and mental hurdles of running your own business and offers actionable advice on how to navigate them.

Key Topics Discussed:

• The Inability to Switch Off: Why being your own boss often leads to working weekends, late nights, and constantly thinking about business ideas—even during daily chores.
• The Missing Safety Net: Navigating the lack of corporate perks like paid sick leave, annual leave, and employer pensions, plus the importance of setting up private pensions and dedicated time off.
• Decision-Making Pressure: Dealing with the weight of being solely responsible for every choice, and why finding a mentor or trusted sounding board is vital to combat self-doubt.

Connect with Louise:

• Website: soundbitemedia.co.uk

This podcast is produced by Soundbite Media.

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About Basingstoke is supported by IncuHive.

In this episode of Cloke Cooks, Chris Cloke is joined by guest Michelle Brewer to discuss the realities of feeding children, handling fussy eaters, and navigating modern food culture in Basingstoke.

Key Topics Discussed:

• The Fussy Eater Phenomenon: Why children transition from eating fresh purees or baby-led weaning foods to demanding plain chicken nuggets and processed snacks.
• Modern Food Culture vs. Nostalgia: How today's kids navigate fancy coffee shop drinks (like dragon fruit refreshers) compared to past generations drinking from garden hoses!
• The Cost of Healthy Food: The rising expenses of fresh fruit, exotic fruit tracking spreadsheets, and the accessibility of cheap, ultra-processed options.
• Connecting Kids to Food: The importance of teaching children where their food comes from through pick-your-own farms, local produce, and transparent conversations.

Cloke Cooks is produced by Chris Cloke and brought to you by ProClean Direct.

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About Basingstoke is Basingstoke's Podcast Network supported by IncuHive, now open at Houndmills.

In this episode of Cloke Cooks, Chris Cloke is joined by Lauren and Sharona from The George & Dragon down in Wolverton near Tadley! They dive into the importance of supporting local British pub culture, their seasonal, locally sourced menu, and all the details on their upcoming bank holiday charity event: DragonFest.

Key Takeaways & Topics Covered:

• DragonFest Details:
• Date & Time: August 30th | 12:00 PM – 11:00 PM
• Cause: Charity music event raising funds for Brain Tumour Research.
• Lineup: About 10 bands lined up across main stages throughout the day.
• Outdoor Bar: Cold kegs on tap including Rattler Cider, Hawkstone, and Cruzcampo.
• Food: On-site food vendors (vendor inquiries welcomed!).
• Pub Spotlight — The George & Dragon:
• Located about 8–10 minutes outside Basingstoke in Wolverton.
• Known for their seasonal, locally sourced menu (local butchers, fishmongers, and homemade pies).
• Glowing recommendation from The Great British Pub Crawl.
• Dog-Friendly: Bring your four-legged friends along!

Find them on Facebook or their website.

Cloke Cooks is produced by Chris Cloke and brought to you by ProClean Direct.

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About Basingstoke is Basingstoke's Podcast Network supported by IncuHive, now open at Houndmills.

In this episode, Louise Chandler-Rutt, founder of Soundbite Media, discusses the reality of running your own business. Beyond sharing marketing tips and resources, Louise opens up about the highs and lows of the solopreneur journey and why protecting your time and setting firm boundaries are essential for long-term success without burnout.

Key Highlights:

• Managing Your Own Workload: How running a business offers the freedom to boost productivity on your own schedule.
• The Power of Saying "No": Why establishing clear client boundaries is a business strength, not a weakness.
• A Real-Life Case Study: How being honest about workload capacity with a client led to a stronger, longer-lasting working relationship.
• Protecting Your Time Fiercely: The importance of keeping personal time sacred (like never working on your birthday) to prevent burnout and resentment.

Connect with Louise:

• Website: soundbitemedia.co.uk

This podcast is produced by Soundbite Media.

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About Basingstoke is supported by IncuHive.

In this episode, Marie explores the heavy, often unspoken expectations we face to "keep going" no matter what life throws at us.

Following up on previous discussions about overwhelm and high-functioning anxiety, this conversation dives into why so many of us feel compelled to wear an "I've got this" mask and how to reframe what "coping" really means.

Key Takeaways & Discussion Points

• The "I've Got This" Mask: Why societal and personal expectations pressure us to hide our struggles, leading to exhaustion.
• The Invisible Rucksack: A metaphor for the unseen burdens—work stress, relationship challenges, grief, and health concerns—that everyone carries quietly.
• Understanding Coping: Why coping isn't a simple "yes or no" state, and how you can be successful or functional while still needing support.
• Reframing "Being a Burden": Why asking for help isn't a sign of weakness or a burden, but an opportunity for connection and kindness.
• Circles of Control exercise: A practical tool using three concentric circles to categorize life's stresses:

1. Control: Your direct actions, choices, boundaries, and how you spend time.
2. Influence: Relationships and workplace dynamics you can affect, but not entirely determine.
3. Concern: Broader world events, the economy, or other people's decisions that lie outside your power.

Featured Community Organizations

• Cruse Bereavement Support: UK-based charity offering free bereavement support, guidance, and a national helpline for adults and young people.
• Website: www.cruse.org.uk
• Helpline: 0808 808 1677
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• Natural Basingstoke: A local charity promoting mental well-being and community connection through local nature conservation.
• Website: www.naturalbasingstoke.org.uk

Weekly Action Step

Take a piece of paper and draw three concentric circles labeled Control, Influence, and Concern. Pick one thing weighing on your mind today, place it in its respective circle, and assess:

• If it's in Concern, can you stop expecting yourself to fix it?
• If it's in Influence, what is one small action step?
• If it's in Control, what is your very next step?

Support Resources

• Samaritans (UK): Call 116 123 (Free, 24/7)

Next Episode Preview: Putting Our Phones Down — Exploring digital disconnect and mental well-being.

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About Basingstoke is supported by IncuHive.

In this podcast, Natural Basingstoke's Jack is joined in his garden by Jill, leader of the charity, to discuss the key environmental challenges facing the borough of Basingstoke.

They dive into the threats posed by rapid housing development, water abstraction from local chalk aquifers, and habitat fragmentation. Jill outlines Natural Basingstoke’s vision for nature recovery, including establishing a local nature recovery forum, mapping green/blue corridors, and utilizing nature-based solutions.

Key Topics Covered:

• Introduction to Natural Basingstoke: Overview of the local charity advocacy work in the borough.
• Current Environmental Concerns: The impact of proposed thousand-home developments on water resources and local wildlife habitats.
• Water Security & Chalk Streams: Threats facing local chalk aquifers from pollution and over-abstraction, and the need for stronger protections.
• Building in Harmony with Nature: The importance of mapping green corridors and buffer zones around ancient woodlands and rivers.
• Nature-Based Solutions: Using natural infrastructure (e.g., sustainable drainage and reed beds) to tackle flooding and pollution cost-effectively.
• Action Plans & Proposals:
• Establishing a Nature Recovery Forum with local stakeholders.
• Creating a local Nature Recovery Network Map alongside development plans.
• Issuing a "Call for Sites for Nature" to identify areas for restoration.
• Recent Local Progress: Highlights from the local MP's green roundtable and recent council action on water security.
• How to Get Involved: Engaging with local representatives, screening nature documentaries, and taking small actions at home.

Connect & Contact:

• Facebook & Instagram: @NaturalBasingstoke
• Email: admin@naturalbasingstoke.org.uk

This podcast was produced by Natural Basingstoke.

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About Basingstoke is Basingstoke's Podcast Network supported by IncuHive, now open at Houndmills.

We support local people to become podcasters - find out more at aboutbasingstoke.com

In this episode, Chris is joined by good friend Michelle Brewer to take a delicious trip down memory lane.

Together, they reminisce about what food was like for them as kids growing up in Basingstoke from strict 80s dinner rules and exotic "sandwich spread" to memorable family trips to the Harvester. They discuss how food culture has changed from the days of Sunday trading laws and 10p sweet mixes to today’s era of 24/7 fast food delivery.

Key Topics Covered:

• 80s Food Nostalgia: Strict dinner tables, microwave chips in a box, and the wild world of sandwich spread.
• Dining Out as a Big Deal: Why family trips to the Harvester felt like a luxury, including memories of the iconic salad bar and bread baskets.
• Old Basingstoke Spots: Local haunts like the Mardi Gras, the sweet kiosk by the bus station, and the town's original fishmongers and bakeries.
• Then vs. Now: How food availability shifted from closed-on-Sunday supermarkets and local paper round pocket money to modern delivery apps and drive-thrus.
• The Basingstoke Smell: Unlocking childhood memories through the classic blend of sports centre chlorine and local chip shops.

Cloke Cooks is produced by Chris Cloke and brought to you by ProClean Direct.

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About Basingstoke is Basingstoke's Podcast Network supported by IncuHive, now open at Houndmills.

We support local people to become podcasters - find out more at aboutbasingstoke.com

In this second part of this special live event recorded by About Basingstoke, Basingstoke MP, Luke Murphy answers audience questions about key local issues affecting Basingstoke residents.

Don't forget to listen to Part 1 as Mark Jones, founder of the Stronger Together Forum, chats with Luke in an informative Mr Blue Sky Conversation.

Find out more about the Stronger Together Forum at mrblueskyconsultancy.co.uk

Luke Murphy's website: https://www.lukemurphy.org.uk/

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HUGE THANKS TO OUR SPONSOR

We're proud to be supported by IncuHive with their new location at Stephenson Road, Houndmills, Basingstoke offering dedicated offices, hot desks, and amazing business support. Find out more at incuhive.co.uk and tell them you heard about them at About Basingstoke.

BE PART OF IT

We would love to hear about you, your business, your organisation, your passion! Contact us via aboutbasingstoke.com/contact

Host: Mark Jones (Mr Blue Sky Conversations / Stronger Together Forum)

Guest: Luke Murphy MP (Basingstoke MP)

Venue: The Forge at Anvil Arts, Basingstoke

Episode Overview:

In Part 1 of this special live event recorded by About Basingstoke, host Mark Jones sits down for a one-on-one conversation with Basingstoke MP, Luke Murphy. They cover a wide range of topics—from political changes in government and national security to key local issues affecting Basingstoke residents.

Part 2 - the audience Q&A will be released on Tuesday 4th August.

Key Discussion Points:

• Political Landscape & Leadership: Reflected on recent political shifts, the transition from Keir Starmer to Andy Burnham, and maintaining loyalty while navigating national challenges.
• National Security & Armed Forces: Insights from Luke’s experience on the Armed Forces Parliamentary Scheme (RAF) and Britain’s role in supporting Ukraine and NATO.
• Local Healthcare & Education: Tackling access to GP appointments, dentistry, and advocating for Special Educational Needs and Disabilities (SEND) reforms.
• Cost of Living & Community: Discussing economic pressures on local families and celebrating Basingstoke’s vibrant volunteer network and small businesses.
• Social & Parliamentary Issues: Views on the assisted dying debate, local flag displays, and promoting visible, accessible representation.

Find out more about the Stronger Together Forum at mrblueskyconsultancy.co.uk

Luke Murphy's website: https://www.lukemurphy.org.uk/

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HUGE THANKS TO OUR SPONSOR

We're proud to be supported by IncuHive with their new location at Stephenson Road, Houndmills, Basingstoke offering dedicated offices, hot desks, and amazing business support. Find out more at incuhive.co.uk and tell them you heard about them at About Basingstoke.

BE PART OF IT

We would love to hear about you, your business, your organisation, your passion! Contact us via aboutbasingstoke.com/contact

In this episode, Marie dives into high-functioning anxiety—a experience where someone may look calm, organized, and successful on the outside while struggling internally with constant worry, self-doubt, and perfectionism. Marie discusses how to spot it, why it often goes unnoticed, and practical tools to build healthier mental boundaries.

Key Discussion Points

• What is High-Functioning Anxiety? Although not a formal medical diagnosis, it describes individuals who appear to perform brilliantly externally while experiencing significant internal distress.
• The Hidden Pressure: High-functioning anxiety is often praised because traits like being organized, reliable, and productive are valued by society, making the underlying stress easy to miss.
• "Wellbeing Windows": Small, intentional breaks you can build into your day to interrupt overthinking without adding pressure:
• 30 Seconds: Deep breathing, stretching, or looking out the window.
• 3 Minutes: A quick walk outside, listening to a favorite song, or a physical body scan.
• 30 Minutes: Engaging in hobbies like reading, gardening, or talking to a friend to reconnect with yourself.
• Setting Boundaries with Thoughts: Managing rumination by acknowledging a worry, jotting it down, and scheduling a specific time to address it later rather than letting it dominate your whole day.

Featured Community Support

• Basingstoke Voluntary Action (BVA): Connecting local people with voluntary groups, support networks, and community opportunities.
• Website: www.bvaction.org.uk
• Mindspace Foundation: Offering affordable, accessible community counselling services in Basingstoke for individuals, children, and couples.
• Website: www.mindspacefoundation.co.uk
• Phone: 01256 423 892

Urgent Support

If you need immediate emotional support, the Samaritans are available 24/7 at 116 123.

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About Basingstoke is supported by IncuHive.

Is your business growing faster than expected? While growth is the ultimate goal, rapid expansion often comes with overwhelming workloads, mounting pressure, and the fear of diluting the quality that made your business successful in the first place.

In this episode of Speaking Spaces, Louise explores the common scaling pitfalls business owners face and shares practical strategies to help you grow sustainably without sacrificing your standards, your client relationships, or your peace of mind.

Key Takeaways

• The Reality of Growth: Why sudden growth often leads to chaotic workloads, message overload, and increased stress.
• Protecting Your Standards: How to scale without losing the personal touch and trust that built your brand.
• Evaluating Your Systems: Why mapping out your current processes is the essential first step to identifying bottlenecks.
• Smart Automation & Workflows: Streamlining administrative tasks to free up valuable hours.
• Strategic Outsourcing: Learning to delegate and let go of control so you can focus on high-level business strategy.

Links & Resources

• Website: soundbitemedia.co.uk

• Connect with Louise: Reach out via the website to share where you are in your business journey and explore media and marketing support to help your business flourish.

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About Basingstoke is Basingstoke's Podcast Network supported by IncuHive, now open at Houndmills.

We support local people to become podcasters - find out more at aboutbasingstoke.com

Chris is joined by his wife Philippa to talk about their ultimate Spanish road trip!

Trading airports for the open road, Chris and Philippa traveled from Santander in northern Spain all the way down to La Cala de Mijas on the Costa del Sol.

Along their 575-mile journey, they ditched tourist traps like Benidorm to discover the authentic food, regional wines, and rich history of "real Spain."

From oven-roasted suckling lamb in historic towns to traditional garlic soup and hidden roadside service station gems, tune in for a relaxed, mouthwatering journey through Spain, told one plate at a time!

Key Highlights

• Swapping Planes for Roads: Why driving through Spain beats flying every time.
• Exploring El Escorial: Historic royal ties, Spanish street culture, and home-cooked regional dishes.
• The Magic of the Menu del Día: How Spain’s famous value-packed "menu of the day" works.
• Hidden Gems & Roadside Eats: Discovering incredible independent cafes and surprisingly gourmet service station food.
• Biting into Burgos: Tasting unforgettable oven-roasted suckling lamb and traditional Spanish garlic soup (Caldo).
• Ronda Food Discoveries: Slow-cooked rabbit confit with garlic sauce in the Spanish mountains.
• Ferry Reflections: Wrapping up the journey aboard Brittany Ferries with a toast to Spanish food culture.

Cloke Cooks is produced by Chris Cloke and brought to you by ProClean Direct.

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About Basingstoke is Basingstoke's Podcast Network supported by IncuHive, now open at Houndmills.

We support local people to become podcasters - find out more at aboutbasingstoke.com