A Beginner's

Guide To
Fermentation
FERMENTATION COOK ALONG

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WRITTEN BY

Kate Pope

WWW.REGENERATIVECOOKINGSCHOOL.COM
So you’re ready to
start fermenting?
Awesome!
Fermentation is one of the best & most simple steps
you can take to improve your health.

What is lacto-
fermentation?
Lacto-fermentation
is a process that
encourages the
growth of healthy
bacteria,
lactobacilli, that is
already present in
the food.

During the fermentation process, the healthy bacteria eat

the sugars creating more enzymes, multiplying vitamin
content and adding anti-carcinogenic substances to the
food you ferment. Although the word "lacto" is involved,
"lactofermentation has nothing to do with dairy. "Lacto"
refers to "lactofermentation, and the by-product "lactic
acid" which is present in fermentation.
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Hosted by Kate Pope

GAPS Practitioner, NTP & Holistic Chef

Watch at your own pace!

Includes: Instructions, Shopping List & Recipe

A few of the many types of Lactofermented Foods

KIMCHI, TOMATILLO
SAUCE, APPL CIDER PRESERVED MEYER LEMONS
VINEGAR

PREPPING GREEN CABAGE POUNDING KRAUT

BEET KVASS CHOPPED BEETS READY FOR FERMENTING

www.regenerativecookingschool.com
 12 benefits of Lactofermented Foods

Adds beneficial microbes to your body ecology

Improves hydrocholric acid levels in the stomach. stomach acid is

essential for optimal digestion

Provides your body with additional enzymes for breaking down

foods

Produces natural antibiotics and anti-carcinogenic substances

Conjugated linoleic acids (CLA), produced by the bacteria in

ferments help maintain a regular heart rate and lower blood
pressure

Supports bile creation and secretion, aiding the liver in digestion

& detoxification

Maintains healthy acid/ akaline balance in the body

Promotes growth of healthy bacteria in bacteria throughout the

Small Intestine

Works as an antidepressant by producing “feel good” substances

in the gut (the gut is the creation center for nuerotransmitters)

Boosts Immunity (80% of the immune system resides in the gut)

Decreases the levels of pathogenic bacteria (beneficial gut flora

cleans up the gut brain connection)

Tastes delicious! Effervescent & sour flavors present in every meal

Supporting Your Microbiome
MICROBES INHABIT YOUR
GUT, SKIN, BLOOD AND
the human EVERY VITAL ORGAN IN
microbiome is THE BODY

made up of trillions WHAT DAMAGES THE

of microbial cells MICROBIOME?
there are more microbial cells
than human cells in the body and Processed foods
healthy gut bugs are essential for Agricultural chemicals
overall human health
Antibiotics, NSAIDS,
other pharmecueticals
Birth Control Pills
Toxins, Synthetic
Fragrances

OUR WORLD IS AN
INTERDEPENDENT
ECOSYSTEM AND YOUR
WORLD (BODY) IS NO
DIFFERENT.
HOW TO SUPPORT THE
Think of the microbial
MICROBIOME?
community, living in and
Eat lactofermented
around your entire body,
foods
in your gut and all vital
Use Clean, Organic
organs, blood, tissue,
fruits & veggies
oral cavities like the
Buy Pasture Raised
trillions of microbes that
Meats & Wild Caught
inhabit and live in soil.
Fish
Remove toxins from
everyday use
Avoid overuse of
antibiotics
 Don't be fooled...
FERMENTS are
POWERFUL FOODS
one of the roles of
our microbiome is
to protect us from
outside invaders
we need a strong and resilient
microbiome in oder to have a
healthy immune system
Start by adding
ferments slowly
(about 1 tsp per day
of the liquid) then
work up from there!
If you are not used to
eating ferments, they
could cause a “die off”
reaction. This happens
because the added
beneficial bacteria
starts to eat and
balance the pathogenic
flora.
The die-off reactions
typically look like flared
up symptoms that you
already have. So, when
eating and introducing
fermented foods it is
important to listen to
your body. If you do
have symptoms, stay at
the small amount every
day until the symptoms
subside.
 Join Our Cook Along
Whimsical Worlds of
Fermentation What You Will Learn

Watch at Your How to make

Own Pace! homemade, properly
$67 fermentedSauerkraut,
Beet Kvass, and
Preserved Meyer
Part Cook Along,
Lemons
Part Demonstration

How to effectivly add

Come with your
beneficial microbes
supplies, ready to
to your bodies
cook. Or watch, take
ecology
notes & cook later!

The benefits of
Recording and
fermented foods on
Resources included.
your gut-brain
connection

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The Gut-Brain connection happens through our

enteric nervous systems. Micrbobes,
neurotransmitters and hormones travel from the
gut to the brain. Healthy gut-flora is essential for
brain health!
 TATION ST
N

AT
FERM

ION
THE PROBLEM WITH
KILLING 99.9 PERCENT OF
BACTERIA IS THAT MOST OF
THEM PROTECT US FROM
THE FEW THAT CAN MAKE
US SICK.

Sandor Katz
considered the "father of
fermentation"
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the harvest all year long, and regenerate the
land and individuals back to vitality

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founded by: Kate Pope
@wildnutritionist