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What's fermented honey? Get prepared for fall with these house recipes.

written by

Marie Reedell

posted on

August 25, 2023

I hope you've been enjoying the last of summer. And now, kinda similar to what farmers do, it's time to prepare for the fall and winter!

Since colds and flus are more common as the weather gets cooler and drier and we spend more time indoors, I start stocking my arsenal of natural remedies right now. You know, making elderberry syrup, harvesting and drying echinacea and boneset, making and stocking my freezer with bone broth, etc.

This year, I came across a new remedy to add to my arsenal -- fermented honey!

Fermented honey is exactly what it sounds like. It's raw honey that has undergone a fermentation process, kickstarted by the naturally occurring wild yeast, enzymes, and bacteria in truly raw honey. Under the right conditions, the living microbiology breaks down the sugars into alcohol and then into acetic acid. It produces carbon dioxide, too.

In addition to being uniquely delicious (think umami honey), there are numerous benefits to consuming raw fermented honey. It's a natural antioxidant, it can provide probiotics and better gut health, and it aids in absorption of minerals like calcium and magnesium. It contributes to general wellbeing. 

But today, let's pay special attention to fermented honey's ability to prevent and treat colds and flus. 

Raw honey on its own contains compounds with potential immune-boosting and antimicrobial properties. When you ferment honey, you are enhancing these properties by adding acetic acid, which is also shown to be an antimicrobial. And, you are increasing the level of probiotics consumed, which is an overall benefit to your body's functions.

So, if you regularly consume fermented honey, you can prevent illness from occurring. Or, if you consume fermented honey after getting sick, you can shorten your time needed to heal. Oh, and I should mention again that it's really tasty, too. So it's a great vehicle for getting in those not-so-tasty healing foods and herbs like garlic, echinacea, boneset, ginger, and cayenne.

All raw honey will eventually ferment. We talked about this recently in our blog post about how all raw honey will turn solid and crystallize. But, you can also make it ferment on purpose. It's really easy to do.

Basically, you need to create a certain level of moisture. Then let it sit at room temperature for a couple weeks. 

Fermented honey typically has a tangy or sour flavor due to the presence of acetic acid and other fermentation byproducts. It can have a frothy or bubbly texture and might even produce a small amount of carbonation. The flavor profile and characteristics of fermented honey can vary depending on the type of honey used, the specific strains of microorganisms present, and the duration of fermentation.

It's important to note that the quality of the honey matters A LOT, especially when it comes to using it for healing and wellness.

Not all honey labeled as "organic" or "natural" or "raw" is created equal. How far and what the bees forage for, what's used for mite treatment, whether extra ingredients are added, and whether it's strained or heated at all matters a lot. And now, there's that new mRNA vaccine for bees that we need to worry about, too.

This is why we work exclusively with Welsh Mountain Apiaries. We offer both their honeys as well as our own house honey, made by all-natural bees that live on our biodiverse pastures! Right now, we have 8 raw honey options to choose from.

Today, I'm happy to gift you 3 amazing recipes:

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Fermented Honey Recipes

fermented-honey.jpg

Plain Fermented Honey

Ingredients

  • (1 Part) Water
  • (8 Parts) Honey

Directions

  1. Pour the honey into a clean and sterile mason jar. Stir the water into the honey.
  2. Put the lid on the jar loosely, and place it in a cool dark spot.
  3. Every day: tighten the lid on the jar and flip it upside down. Loosen the lid when you return it to the upright position.
  4. The honey should start to bubble/foam after two weeks and have a sour smell. The honey will be sweet and tangy, and will likely have a whipped texture.

*Recipe adapted from: www.myfermentation.com

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fermented-garlic-honey.png

Fermented Garlic Honey

Ingredients

  • (1 cup) Whole garlic cloves, slightly crushed
  • (1 cup) Honey, or more to cover garlic cloves

Directions

  1. Add the slightly crushed garlic cloves to a sterilized wide-mouth mason jar. Add the honey, and completely cover the garlic cloves. Make sure they are completely covered and coated in honey.
  2. Put the lid on the jar loosely, and place it in a cool dark spot.
  3. Every day: tighten the lid on the jar and flip it upside down to coat the garlic cloves with honey. Loosen the lid when you return it to the upright position.
  4. Within a few days to a week, you should see small bubbles start to form on the surface of the honey.
  5. The honey garlic will ferment for about a month, but you can eat it at any time. The flavor will continue to develop over time, the garlic will mellow, and the honey will have a thinner consistency.
  6. Store in a cool place for many months or even a year, if not longer.

Notes: Once the garlic is fully coated, you no longer need to turn the jar over every day. You can do this from time to time.

Some say honey garlic must be fermented for at least one year to develop the real deal umami flavor. We say it’s ready when your taste buds say it is!

*Recipe courtesy of: www.growforagecookferment.com

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fermented-peach-honey.jpg

Fermented Peach Honey

Ingredients

  • (1 cup) Peeled and sliced firm peaches
  • (1 cup) Honey, or more to cover the peaches
  • (1 inch) Peeled ginger, slightly crushed, optional

Directions

  1. Add the peach (and ginger if using it) to the mason jar. Add the honey, and completely cover the peach (and ginger). Make sure they are completely covered and coated in honey.
  2. Put the lid on the jar loosely, and place it in a cool dark spot.
  3. Every day: tighten the lid on the jar and flip it upside down to coat the peaches with honey. Loosen the lid when you return it to the upright position.
  4. Within a few days to a week, you should see small bubbles start to form on the surface of the honey.
  5. The honey peach will ferment for about a month, but you can eat it at any time.
  6. Store in a cool place or in the fridge once you reach a flavor you enjoy.

Note: Fermented fruit honey, such as peach, can be eaten in a day or a few weeks. You should sample it from time to time to see how the flavors develop and change. If, after two weeks, you no longer want your honey to ferment, you can place it in the fridge to stop the fermentation process.

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Have you fermented honey before, either by accident or on purpose? What do you do to treat cold and flus at home?

More from the blog

Raw milk or fermented dairy and lactose intolerance. Why might it help?

I was misinformed. At some point, I read that raw milk contains lactase. As it turns out, this is not true! It is true that raw milk contains many live enzymes that are inactivated during pasteurization. But, what about lactase? I’ve heard many anecdotal stories from people who are lactose intolerant... but can handle raw milk or fermented dairy. If raw milk, yogurt, kefir, or cheese doesn’t contain lactase, then why is that?

Our bone broth tested negative-ish for heavy metals 🥳 NATURAL AND CLEAN

Over the past few months a bunch of people asked us if we tested our bone broth for toxic heavy metals. When we get the same question a lot, we of course look into it. My first question was --- Is there an issue with toxic metals in bone broth? As it turns out, yes, there "can" be an issue! Heavy metals are naturally present in our environment. We need the "good" heavy metals to thrive: iron, zinc, magnesium, copper, etc. But, we can 100% do without the toxic heavy metals: arsenic, cadmium, lead, mercury, etc. Too many toxic heavy metals can lead to a host of pretty awful issues: nervous system damage, cardiovascular issues, cancer, endocrine disruption, kidney damage, and so on. Our body is designed to excrete heavy metals through urine (and a little bit through sweat, hair, and breastmilk too)... but only so much. There's a limit. If you're overloaded, your body will store those heavy metals in your bones, blood, tissues, and organs. Similarly, if an animal is exposed to heavy metals via food, water, air, dust, or soil, those heavy metals accumulate in the bones. Maybe the farm's soil or air is contaminated from a nearby factory. Maybe the pipes for the water has lead solder connecting them. Maybe the feed a farm is buying was grown on contaminated soil or processed on contaminated equipment.  And, of course, a main purpose of bone broth is drawing out as much as possible from the bones. If there are heavy metals in bones, they will make their way into the broth. This is especially true when you pre-soak with apple cider vinegar and simmer for 48 hours to make it thick and gelatinous (like our broth). And that led me to my second question --- Should I be concerned about every bone broth? Where is the fear coming from? Well... it seems it might be a little political. There was a study done in the UK in 2013 that scared a lot of people. It's titled "The Risk of Lead Contamination in Bone Broth Diets". This study found high levels of lead in organic chicken bone broth, which is quite concerning. And, in fact, this one study is still cited in articles written today! Let's dig a little deeper. Let's go farther than the short abstract. Here are the broths tested in the study and their test results for lead:  (9.5 parts per billion): Broth made from tap water plus skin and cartilage(7.01 parts per billion): Broth made from tap water plus bones(2.3 parts per billion): Broth made from tap water plus meat(0.89 parts per billion): Tap water alone cooked for the same amount of time as a control. But, they only used organic chicken from one farm. And, there's zero information about that farm, their practices, the feed, and the broth recipe. Did they use vinegar or wine in the broth? Was the chicken's water contaminated with lead? What was the quality of the feed and the soil? Were the chickens raised indoors or outdoors? So many unanswered questions! All we get is that it was one "organic chicken" that created a lead issue with broth. Another curious thing is that the broth with skin and cartilage contained more lead than the broth made with just bones. Bones are where lead is stored, so why wouldn't the broth made with bones only contain more lead? It's an odd result. Moreover, the abstract of the study specifically called out "bone broth diets" like GAPS and paleo. They even go so far as to write, "In view of the dangers of lead consumption to the human body, we recommend that doctors and nutritionists take the risk of lead contamination into consideration when advising patients about bone broth diets." That's quite curious. Why are they worried about these diets? Are the researchers anti healing through food? Who funded the research? Is it political? My opinion? This study is not comprehensive. It does not speak to all bone broths. But it does cover a potential issue if the water or animals are overloaded with heavy metals. What I glean from this study is that we need more research. We don't need fear to spread and people to stop drinking broth from this one study. Regardless of whether the fear was fabricated or legit, we tested our bone broth anyway. After all, it's always nice to validate that your food choices are as clean as you think. For Miller's, here were my concerns before testing: What if there's mercury in the fishmeal in our chicken feed?What if the soil that our animals live on is contaminated?What is the well water that the broth is made with is contaminated?What if the Celtic sea salt has lots of heavy metals? We got the test results back. I was super excited. But, I was also confused. At face value, it appeared that our bone broth tested NEGATIVE for arsenic, cadmium, lead, and mercury. You can find the test results right here! You'll notice that, for every sample, the results are "<0.01 mg/kg" and "<0.02 mg/kg".  I asked the lab what the "<" means. They said that it indicates their limit of quantitation (LOQ), the lowest concentration that can be accurately tested using the test procedure in that sample type. So the results simply report that none of the metals tested were found in the sample above the specific reporting LOQs. Whether or not they were present below this LOQ is information that is not provided by the test. When talking to the lab, I told them what we needed and assumed that this test would go below a 1 ppb. So, when the results came in, I assumed that a "mg/kg" was the same as a part per billion (ppb). Ummm... that math wasn't write! A "mg/kg" is actually a part per million (ppm). That means that the test we ran had results saying that the broth had less than 0.02 ppm (or 20 ppb) of arsenic and lead. And, it had less than 0.01 ppm (or 10 ppb) of cadmium and mercury. For some reference, the EPA says that less than 15 ppb of lead is safe in drinking water. Not saying that I agree, but it's a good reference point.  These results are good. It means the broth definitely isn't overloaded with toxic heavy metals. But, it's not good enough!!! We need to test again! We really need to a lower LOQ. We need to know the results with an accuracy of as low as 1 ppb. It looks like the lab we sent the original samples to doesn't have an LOQ that low. So here I am on the hunt for a lab to do it again. As soon as I can, I'll send samples in again and paying for more expensive testing to get the info you deserve. Stay tuned! I hope to have the new results in by the end of April 2025. Do you worry about toxic metals (or other junk) in your food? Where have your fears stemmed from? I'd love to hear from you. You can comment below (no account required) or contact us ðŸ˜Š ----- Sources The risk of lead contamination in bone broth dietsBone Broth and Lead Toxicity: Should You Be Concerned?Bone Broth and Lead Contamination: A Very Flawed Study in Medical HypothesesBone Broth, Collagen, and Toxic Metals: A Research Review