Seasonal Nutrition for a Healthy Gut
Join Rachel de Thample for a day of all things good for your gut - wild food, raw food, fermented food…
Eating seasonally is not only the most sustainable and flavourful way of eating, but it is also the most nourishing. This inspiring course illuminates the wisdom behind nature’s cues, teaching you things like why nettles and other wild greens emerge from our landscape, just when our bodies need them most. Rachel will show you how to incorporate nutrient dense foods into your diet as the year unfolds.
As well as gaining a rich understanding of how eating seasonally can boost your healthy, you’ll also leave armed with clever tricks you can employ to boost the nutritional value and digestibility of what each season has to offer.
Throughout the day, you’ll learn the following while making delicious recipes:
• The difference between probiotics and prebiotics (and how to use them to keep your gut healthy),
• Why eating your greens really can improve your health, as well as what to add to greens to boost iron absorption
• How to make pulses and grains more digestible
• How to sprout, grow microgreens and ferment – and why it’s beneficial
• Why including raw food in our diets is a healthy bonus
• The benefits of wild foods
• How to make energising broths and seasonal soups
• How to ease inflammation with delicious recipes
• How to make nourishing treats
10.00 - 17.00
Make yourself at home
You will meet your host and settle in with a seasonal smoothie as you get an overview the benefits of starting your day with a nourishing drink.
You’ll start the day with a tour around the farm to gather seasonal ingredients before heading back to the kitchen to make a fermented pickle as you learn about the difference between probiotic and prebiotic ingredients and how to incorporate more of them into your diet. You’ll also whip up a fermented gluten-free flat bread dough which you’ll be making to go with your 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.
In the morning you’ll all gather some wild foods, whilst learning why they have the nutritional edge over annual vegetables. You’ll use your foraged finds to make a falafel which will also feature sprouted pulses and a rich blend of spices to boost digestion.
We’ll whip up some dips featuring garden produce, herbs and spices to go with your falafel as you get an in-depth understanding of why seasonal and local produce can really boost your health. You’ll also learn about food combining, pick up some clever knife skills, and other tips and tricks to maximise digestion and nutrient intake.
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 huge garden 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.
After lunch we’ll discuss the Blue Zones, which are regions of the world which a have a higher than usual number of people who live much longer than average.
In the afternoon, we’ll take a deeper look into our how our microbiomes work and how to improve digestion and ease inflammation (and what causes it) before making an alimentative broth, which we’ll turn into a seasonal veg soup, some activated seed crackers and a healthy treat to take home.
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 bounty of different creations and a recipe pack laden with the nutritional wisdom.
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.
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.
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