7 DAYS TO AHAPPIER GUT

This handy guide is intended to get you making and enjoying fermented food within 1 week

(spoiler alert: it’s even faster than that!)

But first, let’s start with the basics.

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FERMENTATION 101

THE FERMENTATION PROCESS

1. Unlocks nutrients in the food which we couldn’t otherwise enjoy.

2. Creates new nutrients -- like vitamins B12 and C, and enzymes that help us digest food.

3. Creates billions of probiotics! In fact, fermented foods are the “original” probiotics. These live and diverse helpful bacteria work and play well with our own gut bacteria.

Fermentation is a tried and true technique used to transform and preserve food. It works by cultivating “good” microorganisms while

discouraging the “bad” ones that can make us sick.

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WHY FERMENT?

It’s GOOD FOR YOU - When you eat these foods, you’re benefitting from all the nutrients created during the fermentation process. You get big benefits from enjoying just a small amount-- Fermented foods are powerful and pack a punch!

It’s EASY - Most ferments require only 5 to 10 minutes to prepare. The waiting is the hardest part! Almost all fermentation happens at room temperature-- no cooking or fancy machines required. In fact, you probably already have all the equipment you need in your kitchen!

It’s SAFE - Ferments are a time-tested, age-old way to preserve food. There are no known cases of death caused by a “bad” ferment.

It’s ECONOMICAL - Making fermented foods at home saves you money, versus buying ex-pensive (and less nutritious) processed foods, not to mention all the $ you’ll save not having to buy probiotic pills!

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WHY MAKEPORRIDGE?“I thought that was just for little girls in fairy tales?”

It’s much less expensive than cold cereal. It’s more nutritious than other pre-packaged hot cereals. It’s faster than even “instant” hot cereals to make.

Oatmeal porridge contains prebiotics, insoluble fibers your good gut bacteria feed on! Fiber also helps you feel full longer, and reduces your cravings for sweets.

Fermentation breaks down anti-nutrients like phytic acid, releasing more minerals for our body to use.

It’s neutral in flavor, meaning you can add any other ingredients you like! It’s like a blank canvas, on which you can paint any-thing you want.

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* By cooking the porridge, note the probiotic bacteria are killed. But you still enjoy other benefits of fermentation (higher nutrients, easier digestibility) even when cooking a fermented food such as porridge.

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OATMEAL PORRIDGEINGREDIENTS:• 2 lbs (32 oz.) organic steel cut oats• Pinch of salt to taste• Filtered water

Serving Suggestions:• Serve with a pat of pastured, grass-fed butter or splash of cream, sliced organic fresh fruit, raw cacao, whole

nuts/seeds, nut butters and/or maple syrup.• You could also mak a savory porridge, adding shredded cheese, avocado, bacon, tempeh, fresh sprouts,

mushrooms, onions/chives, and/or fresh herbs.

Add 2 cups steel cut oats and 2 cups (16oz) filtered water to a wide-mouth quart sized glass jar. Put the lid on the jar but do not tighten all the way.

• Make Porridge: Scoop out 5 heaping tablespoons of the oats and add to a saucepan. Add1/2 cup water, a pinch of salt, and simmer on medium-high untili porridge thickens. Remove from heat and add to a bowl. See serving suggestions below.

• Feed the Pot: Add 1 cup steel oats to the jar, along with 1/2 cup of filtered water. Stir well.

• See day 4 for instructions• Add 1 cup steel cut oats and

1/2 cup water to porridge jar. Stir well.

• See day 4 for instructions• Add 1 cup steel cut oats and

1/2 cup water to porridge jar. Stir well.

• See day 4 for instructions• Add 1 cup steel cut oats and

1/2 cup water to porridge jar. Stir well.

The grains will soak up some of the water. You may notice a slightly sour aroma.

The liquid should appear cloud as the good bacteria form. You might start to see a harmless yeast layer forming on top. Stir the pot well.

DAY 1: Start Your Pot

DAY 5 - Make Porridge/ Feed the Pot

DAY 6 - Make Porridge/ Feed the Pot

DAY 7 - Make Porridge/ Feed the Pot

DAY 4

DAY 2: Observe DAY 3: Observe

TIPS & TRICKSNow that you’ve got your pot started,here’s how to keep it going!

wwPorridge Getting Too Sour?As you let your perpetual porridge pot go, you will notice it getting more and more sour and thicker, almost “gloopy”. Depending on your sensitivity to and taste for sour flavors, you may not want it to become so sour. In that case, after day 5, stop feeding the pot. Simply use up what’s left in the pot, leaving a small amount of the now cloudy or milky liquid as a kickstarter for the next batch.

Cleaning The PotEvery 2 to 3 weeks, it’s a good idea to clean out your porridge pot and re-start. Use up the last of the porridge (don’t feed the pot for a few days). Wash the jar with hot soapy water, and start again. Doing this will get rid of any “bad” microbes that may have joined the party.

Need a Porridge Pause?Are you going on vacation, or simply want to take a break from making porridge? Easy! Put the metal lid back on the jar, tighten with the metal ring, and move the jar to the re-frigerator. It will keep for several weeks (or longer) in the fridge. When you’re ready to resume, simply remove from the fridge and set it back on the counter. If it fermented at least 2 days before you put it in the fridge, then there’s no need to wait for it to re-ferment or even to warm it up.

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CONGRATULATIONS!YOU’RE A FERMENTER!

CHOOSE YOUR NEXT ADVENTURE

You’ve embarked on a lifelong journey of self-care by beginning your fermentation journey! There are lots more raw, probiotic fermented foods you can make at home!

Take an online course at The Fermenters Club Academy

Browse dozens of fermented food and beverage recipes

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