The journey begins in the Pays d'Olmes, on the first foothills of the Ariège Pyrenees. Around Lavelanet and Bélesta, the steep valleys bordered by fir forests carry the memory of a great cloth-making and comb-making tradition. Limestone rock meets dense nature, fed by unique karst resurgences and dominated by the haughty profile of perched castles.

To do:

• Textile and Horn Comb Museum in Lavelanet: Dive into the local industrial past through a guided tour of preserved workshops, animated by demonstrations on authentic mechanical looms.

• Intermittent fountain of Fontestorbes and Bélesta forest: Observe this rare hydrogeological phenomenon where the stream waters stop and then resume their flow according to a regular rhythm, before enjoying a walk on foot in the shade of tall fir trees.

• Château de Montségur (2h30): A few minutes' drive away, set off on the steep path for a walking hike towards the limestone pog, a Cathar memorial site offering a circular panorama over the Pyrenees mountain range.

Bethmale and Ariège Apple Croustade Raw cow's milk cheese with an uncooked pressed paste and brushed rind typical of the Ariège valleys, followed by the traditional apple croustade, a crispy flaky pastry browned in butter and sprinkled with a dash of local eau-de-vie.

Head for the rolling plains of Lauragais, nicknamed the "Land of Cockaigne" for its rich woad-growing past. From Villasavary to Revel via Castelnaudary, the landscape rolls under the Autan wind between grain fields, windmills and alignments of plane trees bordering the Canal du Midi. Water basins and market towns set the rhythm for this stop filled with freshwater traditions and generous gastronomy.

To do:

• The Grand Bassin and the Canal du Midi in Castelnaudary (2h00): Follow the ashlar quays of the canal's largest body of water during a bike ride on the shaded towpath to the four-chamber Saint-Roch lock.

• Central market hall and belfry of Revel: Stroll through this medieval bastide renowned for its 14th-century covered market hall topped by a belfry, ideal for a heritage tour and a discovery of art cabinetmaking workshops.

• Villasavary windmill: Admire this restored windmill perched on a ridge during a contemplative break opening onto the Razès hills and the Montagne Noire.

Authentic Cassoulet from Castelnaudary Slowly simmered in an earthenware cassole from Issel, this legendary dish combines lingot beans, duck confit legs, pork knuckle and genuine Toulouse sausage, baked in the oven until its legendary golden crust is formed.

Nestled against the northern slope of the Montagne Noire, Mazamet marks the transition towards wilder and more wooded granitic reliefs. The town built a worldwide reputation thanks to the pioneering fellmongering industry in the 19th century, fed by the pure waters of the Arnette. Above the modern town, medieval ruins and rocky gorges invite you to take to the heights.

To do:

• Suspended footbridge and medieval village of Hautpoul: Cross this dizzying Himalayan footbridge suspended 70 metres above the Arnette gorges to reach the fortified ruins of Hautpoul during a scenic walking hike.

• Maison des Mémoires in Mazamet: Discover the industrial saga of wool merchants and the history of mountain Catharism through an exhibition visit in the heart of a former private mansion.

• Lac des Montagnès: Head up into the wooded heights for a walk on foot around the lake or a relaxing break on the pontoons set out in the shade of the beeches.

Melsát and Frésinat from the Montagne Noire A local charcuterie speciality made with pork spleen, bread, eggs and herbs, served with frésinat, a traditional sauté of browned pork pieces with garlic and melting potatoes.

The itinerary rises towards the unspoilt plateaux of eastern Tarn. Around Saint-Pierre-de-Trivisy and Alban, the air cools amidst a patchwork of livestock pastures, peat bogs and dense coniferous forests. This touring crossroads focuses on rejuvenation in the heart of the Gijou and Assou valleys, where cured meats and flowing waters reign supreme.

To do:

• Nature park and trails of Saint-Pierre-de-Trivisy: Enjoy a walking session departing from the Forêt leisure centre to follow forest streams and boulder chaos.

• Village of Alban and Rance valley: Follow rural tracks for a cycle ride linking livestock farms to the small stone bridges of the valley.

• Visit to a craft curing barn: Step inside a local charcutier's premises for a guided cellar visit and understand air-curing in the Tarn mountains.

PGI Lacaune Ham and Bougnette Thinly sliced, this ham dry-cured in the crisp open air of the mountains reveals fragrant notes of woodland undergrowth. It is accompanied by bougnette, a large seasoned minced pork patty wrapped in caul fat and roasted in the oven.

From the wooded heights, the descent towards the Tarn valley marks the return of a mild and sunny climate. Lisle-sur-Tarn, a unique harbour bastide with its red-brick arcaded square, neighbours Gaillac, one of the oldest wine terroirs in Gaul. Slopes blanketed in vineyards stretch along the river, dotted with dovecotes and Occitan tuffeau stone dwellings.

To do:

• Arcaded square of Lisle-sur-Tarn and Raymond Lafage Museum: Wander through the largest arcaded square in south-west France during a self-guided tour of the medieval centre, before discovering the graphic art collections of the museum housed in a private mansion.

• Maison des Vins de Gaillac and Saint-Michel Abbey: Settle into the former abbey overlooking the banks of the Tarn for a tutored tasting of local vintages made from indigenous Mauzac, Duras and Braucol grape varieties.

• Traditional gabarre ride on the Tarn: Board a traditional wooden boat for river cruising at the foot of Gaillac's historic quays, with commentary from a local boatman.

PDO Gaillac Wine and Farm-Raised Duck from the Tarn A glass of PDO red Gaillac with silky tannins and aromas of blackcurrant and black pepper, served with cured duck breast or a pan-fried golden duck confit.

Heading north, the landscape narrows dramatically into the limestone gorges of the Aveyron. At the confluence of the Viaur and the Aveyron, Laguépie heralds the sheer cliffs that encircle the medieval town of Saint-Antonin-Noble-Val. Between half-timbered houses, cobbled alleys and white cliffs overlooking the flowing water, the setting becomes dramatic and mineral.

To do:

• Medieval town and Romanesque house of Saint-Antonin-Noble-Val: Stroll on foot through the medieval lanes to admire France's oldest civil building dating from 1125, during a guided tour of the architectural heritage.

• Fortified castle of Laguépie and river confluence: Climb up to the ruins of the Lou Viel Castel castle for a walk on foot overlooking the tumultuous meeting of the Viaur and the Aveyron.

• Descent of the Aveyron gorges: Hire a craft for a canoeing-kayaking session along the water, gliding right beneath the monumental rock faces of the Roc d'Anglars.

Laguépie Châtaignon and Aveyron Cabécou Chestnuts traditionally dried the old-fashioned way in the valley's drying sheds, served with a cabécou, a small, melting raw goat's milk cheese with hazelnut aromas.

The itinerary enters Bas-Quercy, between limestone plateaux and fertile valleys. Perched on its promontory, the village of Puylaroque preserves its town walls and covered passageways, while Caussade, renowned city of the straw hat, displays its bell towers and medieval quarter. The luminous, rural atmosphere highlights exceptional arts and crafts as well as markets renowned throughout the South-West.

To do:

• Hatmaking epic at the Espace Caussadais in Caussade: Explore this memorial site tracing the history of straw hat and boater making through a guided tour featuring old moulds and sewing machines.

• Circuit of the lanes of Puylaroque (1h30): Follow the pedestrian circuit marked out by limestone ramparts for a walk on foot offering vistas over the surrounding market-gardening plain.

• Arles Tower and Gothic house of Caussade: Admire the medieval brick and stone architecture of the town centre during a heritage stroll setting off from the market square.

Pan-Seared Quercy Foie Gras and PDO Chasselas de Moissac A thick slice of free-range duck foie gras from Quercy seared over high heat, served with fresh, juicy and sweet PDO Chasselas de Moissac grapes.