Gut Health: Rewild Your Microbiome
from £245.00
Join Rachel de Thample for a day of all things good for your gut - wild food, raw food, fermented food…
Gain insight into the innerworkings of your microbiome while learning how to use delicious foods to support gut health. The focus of this course is on how to incorporate fermented foods in daily dishes, how to combine foods to help you absorb more nutrients and the incredible role wild foods can have on the microbiome. There’s a lot of talk about rewilding our landscape and you can very much take a similar approach to your own internal ecosystem.
We'll learn about how eating a wide range of different plants, with a focus on fermented foods, creates a balance, so all functions are covered – it’s like planting a forest, you need lots of species of trees that support each other and create a complex ecosystem. When you take this approach you bring vibrancy to your gut microbiome and hopefully you’ll be energised by the results while your tastebuds sing with the extra zing delivered to your palate. In no time, your diet will have a transformative fermented and wild food makeover that’ll have you hooked. You’ll also have a deeper understanding of how you can use food help to boost your health and energy.
Throughout the day, you’ll learn the following while making delicious recipes:
• How to creatively incorporate fermented foods into your everyday dishes
• The difference between probiotics and prebiotics (and how to use them to keep your gut healthy)
• The benefits of wild foods
• Why eating your greens really can improve your health, as well as what to add to greens to boost nutrient absorption
• How to make pulses and grains more digestible
• How to sprout, grow microgreens and ferment – and why it’s beneficial
• How to ease inflammation with delicious recipes and make nourishing treats
Your day
10.00 - 17.00
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Make yourself at home
You will meet your host and settle in with an energising welcome snack prepared by our team of chefs.
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Session one
You’ll start the day with a tour around the farm to gather seasonal ingredients and forage for wild foods while learning the benefits of gathering a diverse range of ingredients. You’ll also learn about the healing power of herbs and how to use them to support gut health.
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Session two
You’ll also learn how to construct creative and nutritionally enriched salad dressings, which you’ll use to make a salad with fermented pickles, sprouts and microgreens. You’ll also learn about food combining, pick up some clever knife skills, and other tips and tricks to maximise digestion and nutrient intake.
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Lunch
Lunch will feature a colour array of delicious flavours made with River Cottage Garden veg and local ingredients like ferments, pickles, pulses, nourishing grains, and a micro green herb oil. Alongside lunch will be a nutritious salad with a probiotic dressing and prebiotic ingredients, and to finish the meal off you’ll make an herbal tea and some tahini fudge with dried lemons.
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Session three
After lunch, you’ll learn all about sprouting and easy-to-grow micro greens and how they boost flavour, texture and nutritional benefits of your meals. You’ll taste an exciting palate of delicious flavours and take home a sprouting and micro green project to start at home.
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Session four
You’ll make a seasonal ferment such as sauerkraut, kimchi or lacto-fermented pickles using herbs and produce from the garden which you can take home. During the session you’ll learn more about how to use fermented foods to boost gut health as well as flavour in dishes.
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Session five
You’ll make a sweet treat without refined sugar which we’ll enjoy with homemade teas and tonics. You’ll be able to take some of your sweet offering home to share with loved ones (or keep you going through the week).
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Departure
There will be time to chat to your fellow cookery course scholars and the River Cottage team before heading back up the hill for 5pm.
You’ll take home a jar of fermented veg, a nourishing sweet treat, seeds to sprout at home and a recipe pack laden with wisdom and recipes from the day.
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About the tutor - Rachel de Thample
An award-winning author who has worked in food, health & sustainability for more than 20 years. She teaches nutrition, fermentation & wild food courses and was Course Director of the College of Naturopathic Medicine’s Natural Chef diploma course. She’s worked as Head of Food for Abel & Cole and was Commissioning Editor of Waitrose Food Illustrated. She’s studied sustainable food systems at University College London and was instrumental in setting up the Crystal Palace Food Market.
Please note: This is a guide to the activities that will make up your course at River Cottage. This is by no means set in stone and will depend on seasonal availability.
On occasion cookery schools will use equipment that includes induction hobs. It is recommended that people with pace makers should not work on these units. If you are concerned or would like to check whether or not induction hobs will be used on the course you are interested in, please call us on 01297 630302.
Further information...
This course is run from River Cottage HQ on the Dorset/Devon borders. Full address details of HQ will be provided once you have booked.
We are a licensed venue. We have a wide selection of the finest organic wines available to purchase.
Stay in our famous Farmhouse, click here. For other local accommodation click here.
We would advise that this course is only really suitable for 12 years of age and upwards. Under 16s must be accompanied by a paying adult. We put these guidelines in place for the safety, comfort and enjoyment of all our guests.
With many of our courses there are often treats and leftovers to take away with you. In our quest to be more sustainable we are encouraging guests to bring their own containers and bags to transport their produce home. Details of what is required for each course will be included in booking emails.
- Sustainable Restaurant Association
- Food and Travel Magazine 2017
- Great British Food Awards 2017
- Great British Food Awards 2018