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Photo:Michael Loccisano/Getty Images
Michael Loccisano/Getty Images
Cold and flu season is here, and for many of us, that means doing what we can to stay as healthy as possible. (Solidarity to all of my fellow parents with kids in school or daycare!) Generally, eating awell-balanced diet, stayinghydrated,moving your body, prioritizing rest andmanaging stressare great ways tosupport your immune health. But giving your body a helping hand this time of year is also a good idea.
Right on the nose, Joy Bauer, our favoriteTodayshow correspondent and registered dietitian,sharedher recipe forFermented Garlic Honey, showcasing just how accessible this DIY remedy is. Resulting in powerful immune support, this easy fermentation project only requires a jar and two readily available ingredients: garlic and raw honey. Each hasantimicrobial propertiesoftheir own, but the process of fermentation can help maximize their benefits in an easy, budget-friendly way.
How To Make Fermented Garlic Honey
The process to make this pungent elixir couldn’t be easier. All you need is a little patience and a 1:1 ratio of raw honey to garlic cloves—with their thin, papery skins removed. Add 1 cup freshly-peeledgarlic clovesto a cleaned and sanitized glass jar with a lid. Top with 1 cup ofpourable, raw honey until it settles about 2-inches above the cloves. Secure the lid, then flip upside down to ensure all of the garlic is coated. Flip it back into an upright position and place it into a cool, dark place for 3 to 4 weeks.
From here, it’s mostly just a waiting game, with one daily 15-second commitment. Each day, unscrew the lid to release the natural gasses developing through the fermentation process. Seal it up again and place it back into its place. (Hot tip: When I’ve done this in the past, I kept it in a highly-frequented kitchen cupboard so I’d remember to release the lid every day as part of my daily routine.)
One disclaimer: there may be a slight risk of foodborne illness, particularly withbotulism, with infusions like this depending on the acidity level of the honey you use. If you’re unsure of the acidity level of your honey, add a teaspoon of vinegar that has greater than5% acidity, such as apple cider vinegar, when the fermentation is complete. This will help create an environment that will prevent botulism growth. Be sure to check the label for the percent acidity of your vinegar.
While fermentation does take some time, the wait is absolutely worth it. Allowing the honey and garlic to ferment unleashes compounds that can “keep you feeling your best,” says Bauer. The ratio makes it easy to multiply so you can make extra and gift it for the holidays or use it all year long. According to Joy, it can also last up to a year if stored in a sealed jar in a cool, dark place, like a cabinet.
Benefits of Honey and Garlic
Garlic, on the other hand, is renowned for its ability to support immune defenses and contains beneficial compounds that have antimicrobial and antiviral effects, which may help prevent and combat colds and flu. Furthermore, fermenting garlicmay actually enhancethese active compounds. The honey also mellows the intense flavor of the garlic, making its raw version more palatable to many. Together, honey and garlic create an accessible, immune-supporting duo.
How Much Fermented Garlic Honey Should You Eat?
When it comes to reaping the perks of your fermented “snack,” there is no specific dose, but Joy offers some tasty ideas. For cold prevention, she recommends eating one clove a day. And one may be all you can manage. As one reader said, it “sounds intense but brilliant!” “I wouldn’t describe it as tastinggood,” said Joy, “but it’s palatable and helpful!” Adding that her partner “actually likes the taste…[and they’ve] been eating one a day.”
Similarly, at the first sign of illness, she suggests taking a clove daily and continuing throughout the duration of your cold, for its germ-fighting benefits. This penetrating concoction may be particularly helpfulafter or during a round of antibiotics, to help up your intake of more gut-supporting nutrients. For soothing relief, you can also stir a spoonful intohot teaorlemon water. The honey can help coat and calm your throat. Of course, you can use the spicy honey however you like it—added to dressings, marinades, dips and more. It packs in a lot of flavor while sneaking in some benefits, so there isn’t really a wrong way to use it.
The Bottom Line
With just two simple ingredients, this fermented garlic honey provides a helpful, accessible and affordable tool for immune health. And the process to make it at home couldn’t be easier—just remember to add a splash of vinegar at the end to ensure your product is safe. For natural antiviral and antibacterial benefits all season long, give this fermentation hack a try. You may be surprised at how cold and flu season unfolds for you.
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