Skip to navigation | Skip to content | Skip to footer


Seasonal Nutrition for a Healthy Gut

from £245.00

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 how you can get the most out of seasonal ingredients with tips on how to sprout or ferment grains, seeds and pulses to make them more digestible and also how to grow nutrient dense microgreens which give each meal an energetic, as well as a flavour intense, boost. Wild foods are also a large feature of the day, where you’ll forage a salad to accompany lunch where you’ll clock up much of the 30 different plants you need for a week of healthful eating. You’ll also learn how to make sweet treats without refined sugar.

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

• The benefits of wild foods

• How to make energising broths and seasonal soups

• The benefits and uses of medicinal mushrooms

• How to ease inflammation with delicious recipes

• How to make nourishing treats

  • Seasonal Nutrition for a Healthy Gut

    This course far exceeded my expectations, providing me increased knowledge on how I can improve my healthy food preparation at home. Outstanding value for what you receive on the day. Rachel is an excellent and patient instructor full of knowledge and able to deliver this course...

    Tim Attended 24 February 2023

    5.0 out of 5
  • Seasonal Nutrition for a Healthy Gut

    Amazing day packed full of information, food prep, tastes and experiences. Rachel is a fabulous teacher and everyone at River Cottage is just so kind and helpful. It's a fabulous place to be!

    Zoe Attended 24 February 2023

    5.0 out of 5

Your day

10.00 - 17.00

  • Make yourself at home

    You will meet your host and settle in with an energising welcome snack prepared by our team of chefs.

  • Session one

    You’ll start the day with a tour around the farm to gather seasonal ingredients and wild foods before heading back to the kitchen to make a nourishing lunch. You’ll learn to use your ingredients to make a delicious broth as a base for a seasonal soup. You’ll also learn how to construct creative and nutritionally-enriched salad dressings, which you’ll use to make a wild salad with fermented pickles, sprouts and microgreens.

  • Session two

    You’ll learn to use your ingredients to make a delicious broth as a base for a seasonal soup. You’ll also learn how to construct creative and nutritionally enriched salad dressings, which you’ll use to make a wild salad with fermented pickles, sprouts and microgreens.

  • Session three

    We’ll talk medicinal mushrooms (which will feature in your lunch). You'll learn about their benefits and other ways to use them. 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

    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 wild 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.

  • Session four

    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.

  • Session five

    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.

  • Session six

    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).

  • 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.

  • 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.

Book this course...

1. Choose your day...

Can’t find the right date?

Click here​ to receive an alert when new dates are released for this event.

2. How many people attending?

3. Check your order

Please select an event date and enter the number of attendees above.

Total - £0.00

All prices include VAT.

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