A food scientist has revealed an incredibly simple ingredient that can transform the taste of vegetables while also providing significant health benefits. Professor Tim Spector, a professor of genetic epidemiology at King’s College London and founder of the health app Zoe, recommends fermented honey garlic as an easy ferment that anyone can make at home.
What Is Fermented Honey Garlic?
Fermented honey garlic is a mixture of garlic cloves and raw, unpasteurized honey that undergoes natural fermentation. The process is straightforward: peel some garlic cloves, place them in a jar, cover completely with raw honey, seal the jar, and store it out of direct sunlight. Over time, the honey becomes thinner, the garlic softens, and the flavor develops into something unique.
Health Benefits of Fermented Foods
Clinical studies have shown that fermented foods can support health by boosting nutrient content, reducing inflammation, and aiding digestion. Regular consumption of fermented foods may increase gut microbiome diversity and lower the risk of conditions such as type 2 diabetes. The prebiotic fibers in garlic, particularly inulin, help feed beneficial gut microbes, while honey has been shown in human trials to improve cough frequency and severity.
How to Make Fermented Honey Garlic
Professor Spector demonstrated the process in an Instagram video. He explained that all you need is a jar, some garlic bulbs, and raw unpasteurized honey. Break the garlic into cloves—ideally organic, but non-organic works too—and place them in the jar. Cover the cloves completely with honey, stir, and seal the jar. Leave it somewhere out of direct sunlight, turning it gently every day to keep the cloves submerged. Open the lid every few days to release gases produced during fermentation. The fermentation continues slowly and can last for many months, often over a year, without refrigeration.
How to Use Fermented Honey Garlic
This versatile ferment can be used in many ways. Spoon it over roasted vegetables, whisk it into dressings, add it to marinades, or eat a little straight from the jar if you enjoy the flavor. Professor Spector emphasized that if you have been curious about fermentation but did not know where to start, this is one of the easiest recipes to try.
