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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

See a volcano of pickles! The pluses and minuses of natural ferments.

See a volcano of pickles! The pluses and minuses of natural ferments.

A customer shared his farm food order with us on Instagram. Thanks for sharing, Nick! It included this amazing video of the volcano that can erupt from our fermented pickles: What's going on here? Why so many bubbles? Conventional pasteurized vinegar pickles (you know, the kind that are considered "normal") don't bubble at all. What you're seeing is the fermentation.  When fermented pickles are made, it's a very simple process. The following is mixed in a jar: Cucumbers, well water, celery seed, mustard seed, dill, garlic, Celtic sea salt, and whey. Then, the jar sits with a loose lid for 3-7 days, until it's done fermenting. The seeds and herbs are in there for flavor only. The cucumbers, water, salt, and whey are what make the magic happen. Note that there is no powdered culture added. Yes, whey is added and it has probiotics, but it simply helps jumpstart the ferment. Even without the whey, those pickles would ferment. It would just take a little longer. This is because raw veggies naturally have lactic acid bacteria (LAB) in them. When you mix them with water and salt, it creates the perfect environment for them to grow. Pretty cool, right? The living microbiology (the LAB) grow and multiply. They eat the naturally occurring sugars and starches in the cucumbers and produce CO2, a gas.  The fermentation carbonated the pickle brine! The fermentation made the volcano! It's also a sure sign that there's plenty of good probiotic stuff for your gut in that jar. The white stuff is yeast (most likely KAHM yeast).  Another thing to notice in the jar is how the liquid is whitish, not clear. There's nothing unsafe about it. Yes, you can eat it! It's a natural part of fermentation.  You see, KAHM yeast thrives in acidic environments. As that probiotic goodness ferments and creates CO2, it also creates lactic acid. The lactic acid not only gives pickles their distinct sour flavor but also makes the brine acidic.  KAHM yeast is naturally in the air. It will land on a ferment and think "Gee, this would be a great home." And then it grows. It typically makes a film on the top of a ferment, but it can also sink to the bottom. With volcanic pickles, it gets all mixed up in the brine and will eventually settle.  Fermented veggies are an acquired taste. Nick, who shared the volcanic pickles video, reported that: "The pickles are absolutely delicious. I love them!"  But... we sometimes get complaints about the flavor of the pickles and the white stuff. Is Nick's palate simply more accustomed to ferments? Were some jars of pickles actually off? It's really hard to say... especially when you're not there smelling and tasting it yourself. What I do know is that fermented veggies are an acquired taste. They're very different from the distinct pasteurized vinegar pickle flavor you likely grew up with.  Fermented pickles have umami to them (think about that "weird" flavor in miso or a very sharp aged cheese). They have a lot of tang. They can even taste metallic. Some may feel a burn on their tongue (that's the lactic acid by the way).  You may want to try making some at home (as I said before, it's pretty easy). That way, you can taste the flavor throughout the fermentation process and put it in the fridge when you think they're just right. Fermented veggies can last months in the fridge with proper maintenance. Here are a few tips to keep them in their best shape. Always store in the fridge. This will slow down the fermentation so they don't get overdone. If you leave them on the counter (especially pickles), they'll get quite sour and mushy pretty quickly. Never freeze ferments. They'll just get mushy. Make sure the veggies are always covered with brine. If the brine falls below the veggies, simply add more water and sea salt. So easy! If the veggies aren't covered, they can grow mold or dry out and become yucky.  If there's too much KAHM yeast, remove it. KAHM yeast is perfectly safe to eat. However, it can have an off-putting flavor, especially when there's too much. If it's on the top of the brine, simply scoop it off. If it's all mixed up in the brine, let the jar sit for a day or two so it settles. Once it sinks to the bottom of the jar, you can remove the pickles and clean brine (leaving the white stuff at the bottom), clean the jar, and then put the pickles and brine back in. Voila!  With this in mind, you might be wondering... Can ferments become unsafe? If a lacto-fermented veggie goes wrong, it will be pretty obvious. It may have a repulsive smell, flashy colors (like pink or black mold), or a foul flavor. While a normal ferment should have a sour, tangy smell, a bad ferment will smell putrid or rotten. 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Why or why not? Have you tried the pickles? What's your experience? I'd love to hear from you! Comment below (no account required - start typing for the guest option to appear) or contact us. 

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I’m pretty new to this “health conscious” world, and honestly… it can be so overwhelming! Do you ever feel like that? There’s SO much information, so many rabbit holes to fall into, and it can feel like you need a degree just to grocery shop. For me, it started with sugar. I know, I know, we ALL know that sugar is bad. But when you grow up in an environment where health isn’t really talked about (like me), no one actually explains why it’s bad. They just say “Don’t eat too much sugar.” But what does too much even mean? And why is it bad? What happens if I eat too much?  So there I was, just trying to make some churros (because, priorities — yum!), when I thought: “I don’t want to use bad sugar..but how do I know which sugars are good and which are bad?” And down the rabbit hole I went. Now, I’m here to save you some time and break it down the easy way - as simply as I can.  What’s wrong with refined sugars? Why should we stay away? Alright, let’s get into it. 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If consumed in large amounts can lead to higher triglycerides, diabetes, fatty liver disease, heart disease, etc.  Addictive: Your brain craves more, leading to overconsumption.  Steals nutrients from your body: Especially B vitamins, which are crucial for brain and nervous health system.  Blood sugar roller coaster: The spike and crash cycle leaves you tired, cranky, and reaching for more sugar.  Knowing this doesn’t make that chocolate glazed donut any less tempting, but once you really understand what sugar does to your body, it’s easier to make better choices.  Why is it important to be mindful of how much sugar you are consuming? The average American consumes 17 teaspoons (71 grams or 0.16 pounds) of added sugar per day (honestly, I believe it’s likely more than this) Here is a quick chart of the recommended sugar intake:  Here’s a chart of common foods and the grams of sugar:  So yeah, we’re eating waaaaay more than we should. 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Here’s a quick list:  ❌ White sugar (refined sugar) - the most processed form w/ 0 nutrients  ❌ High Fructose Corn Syrup - common in sodas and processed foods  ❌ Sucrose, Dextrose, & Fructose (found in a lot of processed foods) - sneaky names for refined sugar in packaged foods  ❌ Artificial sweeteners (aspartame, saccharin, sucralose) - synthetic sugars, probably so much worse for than sugar   Better Alternatives: Natural Sweeteners You Can Use  Giving up sugar completely is tough (trust me, I’m working on it too!). But the good news is, there are better options that don’t come with the same downsides as refined sugars.  âś… Pure Maple Syrup: rich in minerals, great for baking âś… Raw, unfiltered honey: full of enzymes and antioxidants  âś… Molasses: iron rich and nutrient dense  âś… Maple sugar, sucanat, coconut, palm, or date sugar: less processed and better for you âś… **Piloncillo or Mexican Brown Sugar: raw, unrefined cane sugar. Also known as Mexican brown sugar.  âś… Applesauce & Mashed Bananas: great for baking swaps  âś… Raisins & Dates: natural sweetness with fiber and nutrients  **Side Note: I grew up with this!! I didn’t know that this entire time my family has been using a better version of sugar all long!! It was really cool to learn this. Final Thoughts: Be Smart About Sugar  Look, I’m not saying you need to swear off sugar forever (I mean..churros exist). But being mindful of sugar intake and choosing better alternatives can make a huge difference in your health.  A few key takeaways:  Sugar is addictive and offers zero nutrients. Too much sugar affects your weight, brain, mood, and energy levels.Natural sugars are better, but should be consumed in moderation.Avoid refined sugars and opt for natural sweeteners when possible. And honestly, give yourself grace. Changing habits takes time. I’m still figuring it out myself, but the goal isn’t perfection. It’s making small, healthier choices every day.  So, what are your thoughts? Are you trying to cut back on sugar too? What are your favorite alternatives? Do you have any recommendations?  ----- References https://www.bbcgoodfood.com/health/family-health/children-and-sugar-how-bad-it https://www.westonaprice.org/... https://thinkvida.com/blog/why-you-should-avoid-refined-sugars/ https://kaynutrition.com/what-is-the-healthiest-sugar/ https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/consumer-addedsugars https://www.hartfordhospital.org/about-hh/news-center/news-detail?articleId=27851&publicid=461 https://thegreatbritishporridgeco.co.uk/blogs/news/natural-sugars-vs-added-sugars... https://veggiesandvirtue.com/blog/how-much-sugar-can-kids-have https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/

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