Fermented Garlic Honey

Fall brings crisp air, changing leaves, cozy evenings… and plenty of opportunities for seasonal bugs to make their way through families and communities. Supporting the body with nourishing foods, herbs, plenty of rest, and other healthy habits can be an important part of a natural wellness routine.

Fermented garlic honey is a simple traditional preparation that combines two familiar kitchen staples: raw honey and fresh garlic. The result is a sweet, savory, slightly pungent mixture that's easy to make at home and can be enjoyed throughout the season.

No Time to DIY?

Making traditional preparations like fermented garlic honey can be a rewarding way to build a natural wellness cabinet - but sometimes life is busy, the garlic isn't peeled, and waiting for something to ferment simply isn't an option.

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Benefits of the Fermented Garlic Honey Ingredients

Garlic has a long history of both culinary and traditional wellness use. It naturally contains sulfur-containing compounds, including compounds formed when fresh garlic is chopped or crushed. Garlic has also been studied for its antioxidant properties and potential role in supporting normal immune and cardiovascular function. (1)

Honey has been treasured as both a food and traditional remedy for thousands of years. It naturally contains antioxidants and is commonly used to soothe the throat. Research has also explored honey for its antimicrobial and immune-supporting properties. (2)

When possible, choose raw, minimally processed honey from a trusted source. Local honey can be a great option, but what's most important is knowing where the honey comes from and choosing a quality product without added sweeteners or unnecessary ingredients.

Combining garlic and honey creates a flavorful fermented preparation that makes it easy to incorporate these traditional foods into a natural wellness routine.

When garlic is fermented in the honey, it strengthens the properties of both and is more bioavailable.

Fermented Garlic Honey

Ingredients:

• 2-3 heads of garlic
• 1 cup of honey (or as needed to cover the garlic cloves)

Optional additions:

• Lemon juice (one teaspoon)
• Chopped ginger (about half as much as you have garlic)
• Chopped turmeric (4 – 6″ of the root)

Directions:

1. Separate and peel the garlic cloves. Chop, pierce, or gently crush each clove. Crushing or chopping the garlic also activates the enzyme reactions responsible for forming some of garlic's characteristic sulfur compounds. If you leave them unaltered, you will need fermentation weights or something similar to keep the garlic under the honey.
2. In a clean jar add the garlic and any optional additions.
3. Pour the honey over all contents until completely covered, and roll the jar to ensure the honey touches everything. Leave some headspace at the top of the jar because fermentation can produce gas.
4. Place the lid on the jar and put it in a cabinet away from heat sources like appliances, sunlight from windows, and heating vents.
5. During active fermentation, regularly open the jar carefully to release built-up gas. Turn or gently stir the mixture as needed to keep the garlic coated with honey.
6. Over time, the honey will typically become thinner and the garlic may darken and develop a milder, sweeter flavor.

How to Use Fermented Garlic Honey

Once prepared, fermented garlic honey can be enjoyed in several ways.

The garlic cloves can be eaten on their own or added to savory dishes. The infused honey can be enjoyed by the spoonful, mixed into dressings or marinades, or incorporated into other recipes where its sweet-and-savory flavor works well.

Because heat can alter some of the naturally occurring compounds in raw garlic and honey, those who want to enjoy it as a traditional raw preparation may prefer to use it without cooking.

Notes:

• The honey can be used as regular honey (keeping the new flavor in mind) or a spoonful taken whenever you wish.
• The fermentation is complete when the garlic honey is no longer releasing gas. This is usually about two weeks into burping and flipping the container. Some prefer to let it sit for at least another two weeks after the fermentation is solid.
• Store in a cool, dark cabinet. Refrigeration is not necessary. When exposed or experiencing illness, consume one or two cloves! You can even use the honey for cooking, just keep in mind, it’s new flavor.
• Garlic honey fermentation can also vary in acidity, moisture content, temperature, and microbial activity from batch to batch. Garlic should remain thoroughly coated with honey, and the mixture should be monitored for unusual odors, visible mold, or other signs of spoilage.

Fermented garlic honey is a simple way to bring traditional foods into the modern kitchen. With just two basic ingredients, it can become a flavorful addition to a seasonal wellness routine while offering another opportunity to explore the time-honored uses of herbs and whole foods.

Sources

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4283390/

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5424551

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