Boosting Gut Health and Immunity
Sourcing and cooking to supercharge your gut health
An introduction to the principles and practises of feeding your gut microbiome with beneficial foods on a daily basis. This is the course for all curious cooks who want to understand how to make changes in the way they shop, cook and eat to bring maximum benefits to themselves and their families. The key to great gut health is embracing diversity and on this exciting day you will discover how delicious and easy including more prebiotic foods and probiotic ferments can be!
• Diversity: we will look at delicious ways to expand the range of plant foods you eat.
• Polyphenols: they help to keep us vibrantly healthy, but where do you find them and how can you get more of these miracle workers into your meals?
• Prebiotics: The food our gut microbes love to eat! We’ll look at the whole range that you need for robust gut diversity.
• Fermented food: Whether fermenting alarms or delights you, there is a probiotic ferment for everyone and Naomi can help you find the one that’s right for you. Once you get your sour tooth, you’ll find you crave them.
• Good digestion is all about efficiently breaking your food down so you can get the most benefit from it. We will look at plant enzymes, stimulating your own digestive juices and ways to prepare food that maximise nutrient benefits without compromising on taste.
10:00 - 17:00
Make yourself at home
You will meet your host, Naomi Devlin, and start the day with tea, coffee and treats fresh from the kitchen.
You will start the day by making a crunchy sprinkle to add spice, fibre and healthy fats to meals. We’ll head to the garden to pick some herbs or bitter greens for a bitter salad and make a probiotic dressing too. We’ll learn about slow cooking meat to break down the prebiotic connective tissues that do repair work in the gut and look at vegetarian gut repair alternatives too.
Eating upwards of 30 different plant foods a week helps boost gut health, but how to fit them all in? Depending on the time of year, you’ll learn a range of different veg preparation techniques that will help you get that diversity into your meals. From quick pickles to maximising resistant starch and delicious dips to making healthy crisps out of wild garlic, each season has a host of delicious plants to enjoy.
Enjoy a fortifying shot of beet kvass or glass of kombucha with a herb salad before tucking into your own hand made lunch.
Treats: We all need treats and our gut is no different! Using the sweetness of dried fruit, seeds, nuts, spices and dark chocolate we’ll make some gut friendly bars to pop in a lunchbox or enjoy with your afternoon tea.
A recent study has shown that fermented food is one of the best things you can eat for gut health. Once you’ve learnt the basics, you can ferment a whole range of vegetables to make probiotic gut tonics. We’ll make a seasonal kimchi or kraut or a brine pickle if the season dictates.
Throughout the day there will be opportunities to engage with your fellow scholars and ask Naomi any burning gut health questions, before you head up to the car park for 5pm with your jar of sprinkles, gut friendly bars and your fermented pickle to mature over the coming days.
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.
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.
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.
Not suitable for those with nut/seed allergies, low FODMAP diets, or intolerances to onions, pulses, cabbage family, fruit/fructose, gluten. You may wish to try our Healing a Troubled Gut course instead
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