Fermented Garlic Honey | Benefits & Recipe
- Nicole Walker
- Oct 14
- 3 min read
Garlic and honey: separately, they are culinary and medicinal staples. But when combined and allowed to gently ferment, they create a synergistic powerhouse that every household should have on hand for a variety of reasons.
Fermented garlic honey takes the best qualities of both—garlic's famous immune-boosting and anti-inflammatory properties, and honey's soothing, antioxidant-rich nature—and enhances them through the magic of fermentation.
This process not only creates a delicious, mellow, savory-sweet condiment, but it also provides a source of natural enzymes and probiotics to support gut health.
Here are the key benefits associated with consuming fermented garlic and the infused honey:
Immune System Support
Antimicrobial Power: Both garlic and honey are known for their natural antibacterial, antiviral, and antifungal properties. Garlic contains allicin, the compound responsible for many of its disease-fighting capabilities. When fermented, the allicin's potency and bioavailability may be enhanced.
Cold and Flu Relief: This combination is a centuries-old remedy, traditionally used to help prevent or manage symptoms of the common cold and flu. The honey can soothe a sore throat and calm coughs, while the garlic provides an immune boost.
Anti-Inflammatory and Antioxidant Effects
Combats Oxidative Stress: Both ingredients are rich in antioxidants, which help fight free radicals and reduce oxidative stress in the body.
Soothes Inflammation: Garlic's sulfur compounds are known for their anti-inflammatory effects, which can be beneficial for managing chronic inflammation or conditions like arthritis.
Digestive and Gut Health
Probiotics and Enzymes: The fermentation process, which utilizes the natural yeasts and bacteria in raw honey, can lead to the creation of beneficial probiotics and enzymes. These are essential for a balanced gut flora, which aids digestion and can indirectly boost overall immunity.
Prebiotic Effects: Garlic acts as a prebiotic, which is a type of fiber that nourishes the beneficial bacteria already in your gut, further supporting digestive health.
Cardiovascular Health
Blood Pressure and Cholesterol: Garlic is strongly linked to heart health, helping to lower total and LDL ("bad") cholesterol and reduce high blood pressure.
Improved Circulation: Compounds in fermented garlic can help to relax and dilate blood vessels, which facilitates circulation and may help reduce the risk of heart disease.
How to Make Fermented Garlic Honey
Ingredients
1 cup whole garlic cloves peeled and slightly crushed
1 cup raw honey or more,
as needed to cover garlic
Instructions
Place the peeled garlic cloves into a wide-mouth pint sized mason jar. Add enough honey to completely cover the garlic cloves. Make sure they are coated with honey.
Place the lid on the jar loosely, then tuck into a dark place.
Every day or so, tighten the lid on the jar and flip it upside down to coat the garlic cloves with honey. Loosen the lid again when you return it to the upright position.
Within a few days to a week, you should see small bubbles start to form on the surface of the honey.
Allow the garlic honey to ferment for at least one month, if not several months. The flavor will continue to develop over time, the garlic will mellow, and the honey will become much runnier.
Store in a cool place for up to two years.
So, you've made the ferment. Now how do you use it?
There are plenty of dishes that can be made in the kitchen that would benefit from the wonderful flavor of garlic and honey.
Here are a few ideas on how to use the liquid:
-Use as a finishing glaze for roasted chicken, pork chops, or salmon. Drizzle over grilled or roasted vegetables for a caramelized sweetness. Toss with chicken wings after frying or baking.
-Use in dressings and vinaigrettes. Whisk with olive oil, a splash of vinegar (like apple cider or balsamic) and salt/pepper for a unique salad dressing. Drizzle straight over grain bowls or even cucumber salad for a kick.
-Use as a topping on toast and bread. Drizzle over avocado toast or cornbread. Even try on top of pizza.
Here are a few ideas on how to use the garlic pieces:
-For the bold, go ahead and eat them straight. A clove or two straight from the jar will give an immune boost.
-Use in spreads. Finely mince the cloves and stir them into butter along with (optional) fresh herbs such as basil or rosemary. Spread on bread or use to finish grilled steak or vegetables.
Crush the garlic cloves and add to spreads that call for garlic; like hummus or aioli.
-Thinly slice the cloves and add at the last minute to stir-fries.
I hope that you try this recipe and find it to be helpful as you continue on your health and wellness journey. Browse the rest of the blog to find additional recipes and insight into all that is naturally nourishing.
Be Well,
Nicole
(Follow Nicole Walker, holistic health practitioner, on social media @NaturallyNicoleWalker)
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC11194342/#:~:text=Garlic%20exhibits%20potential%20as%20a%20therapeutic%20intervention,3%20depicts%20the%20anti%2Dinflammatory%20effects%20of%20garlic.
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