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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

Sugar. What's the big deal anyways? Does refined vs natural matter?

I’m pretty new to this ā€œhealth consciousā€ 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 ā€œDon’t eat too much sugar.ā€ 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: ā€œI don’t want to use bad sugar..but how do I know which sugars are good and which are bad?ā€ 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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Have you ever eaten a donut and still felt hungry?  Natural Sugars: Natural sugars (like those in fruit, honey, maple syrup) come with fiber, vitamins, and minerals that your body actually needs. So it’s digested slower. This keeps the blood sugar stable, reducing cravings. Plus they come with essential nutrients that refined sugar lacks. For example:  An apple has natural sugar, but also fiber, vitamins, and antioxidants. A donut has added sugar, no nutrients, and leads to sugar crashes. So yes, natural sugars are the better option, but moderation is still key. Even natural sugar is overconsumed, it can contribute to weight gain and metabolic issues.  Refined Sugars to Avoid Okay, so we know refined sugar isn’t great. But what should we actually avoid? Here’s a quick list:  āŒ White sugar (refined sugar) - the most processed form w/ 0 nutrients  āŒ High Fructose Corn Syrup - common in sodas and processed foods  āŒ Sucrose, Dextrose, & Fructose (found in a lot of processed foods) - sneaky names for refined sugar in packaged foods  āŒ 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.  āœ… Pure Maple Syrup: rich in minerals, great for baking āœ… Raw, unfiltered honey: full of enzymes and antioxidants  āœ… Molasses: iron rich and nutrient dense  āœ… Maple sugar, sucanat, coconut, palm, or date sugar: less processed and better for you āœ… **Piloncillo or Mexican Brown Sugar: raw, unrefined cane sugar. Also known as Mexican brown sugar.  āœ… Applesauce & Mashed Bananas: great for baking swaps  āœ… 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/

Our bone broth tested A+++ for heavy metals 🄳 NATURAL AND CLEAN

*Originally published on 3/14/25. Updated on 4/15/25. 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 body. Depending on the metal, it can accumulate in the bones, muscle, skin, brain, etc. 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 use apple cider vinegar to draw everything out and make it thick and gelatinous and nutrient rich (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. And, as we know, our poor planet is becoming more and more contaminated with toxins like these toxic heavy metals šŸ˜¢ What I glean from this study is that we need more research. We need to stay vigilant and test from time to time. 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 actually tested twice. As it turns out, the first test results from March had a LOQ (limit of quantification) that was to high. So, we sent new products in April for testing at a lower LOQ. The results are in! Our bone broth tested A+++ for arsenic, cadmium, lead, and mercury. You can find the actual Eurofins test results right here! For easy reference, here's a chart summarizing the results: You'll notice that, for every sample, the results are "<2.0 μg/kg" and "<4.0 μg/kg".  The "<" indicates the limit of quantification (LOQ), the lowest concentration that can be accurately tested using the test procedure in that sample type. So if a "<" result appears, it means that none of that metal was found in the sample above the specific reporting LOQ. Whether or not they were present below this LOQ is information that's not provided by the test. It's also important to note that a Ī¼g/kg is a part per billion (ppb). So, for 1 μg/kg, in every billion grams of that food, there would be one gram (or 0.0000001%) of that particular heavy metal. The small numbers matter when it comes to toxic heavy metals, since it doesn't take all that much for your body to become inundated and start experiencing issues or damage. These results are excellent. It means the broth definitely isn't overloaded with toxic heavy metals and are within safe levels.  Our amazing customers mentioned Mike Adams to me numerous times after we released the first set of broth results. Mike Adams is an outspoken consumer health advocate, investigative journalist, activist, and science lab director. It turns out Eurofins, the lab we used, is a lab that he recommends.  Moreover, our results land us in his highest rating when it comes to heavy metals! I think we're doing pretty great when it comes to providing clean, natural food. But, one result did make me pause. You might be thinking what I first thought -- "But wait, you got a reading above 4.0 μg/kg for arsenic. Isn't that bad?"  Let's dive in -- What's up with arsenic? First off, it's important to note that there are organic forms of arsenic as well as inorganic forms. Our body can handle the organic kind pretty well. But, the inorganic kind is carcinogenic. Our test results show the level of all arsenic, and it doesn't divide inorganic and organic. Second, as you can see from the Health Ranger rating above, your body can tolerate way more arsenic than the other three toxic heavy metals. It can handle 6x more than cadmium, 25x more than lead, and 103x more than mercury.  Third, it was a mystery to me how arsenic had a reading in the ground beef but not the beef bone broth. Thankfully, that has a pretty easy explanation. Whereas lead mainly accumulates in the bones, arsenic accumulates more in the organs and muscles. And, of course, meat is muscle. And finally, it was also quite perplexing how arsenic showed in our beef as well as our chicken. You see, our beef and chicken are grown on two separate farms (hours apart) and are processed at two separate processors (also hours apart). They're fed two completely separate diets, too! My only explanation is farmland in general or maybe even our environment in general.  Organic arsenic has always been naturally present in the soil and water. It's just there in small amounts. But, levels nowadays are likely higher due to overuse of products laden with inorganic arsenic over time. Starting in the 1940s, conventional farmers would include drugs filled with inorganic arsenic in the feed for pigs and chickens and turkeys to encourage fast growth and prevent disease. Ugh. This actually led to concerns about arsenic poisoning, and that that practice was banned recently, in 2016. It makes me think that all the agri-waste has contaminated our farmland a bit, perhaps in both the soil and water. And then of course there are synthetic pesticides and herbicides and fertilizers that may contain inorganic arsenic. And their use on conventional farms might runoff everywhere else. Since our meats are grown on farms that have been naturally managed for some time, I think that's why our arsenic levels were so low, especially compared to conventional meat.  Now, let's compare our results to food in general. Ours are extremely low. The data below is based on a few scientific studies: Arsenic: Rice contains anywhere from 90-450 ppb (that includes that rice cereal for babies, too). Meat and poultry in general typically contain 100-200 ppb. The max ours has is 6.8 ppb.Cadmium: Spinach contains 117-222 ppb. Rice contains 6-19 ppb. Meat and poultry in general contain about 10 ppb. Our has less than 2 ppb.Lead: Meat and poultry in general contain about 25 ppb. Our has less than 4 ppb.Mercury: The larger the fish, the more time it has to accumulate mercury. Swordfish and king mackerel can have about 1,000 ppb. Meat and poultry in general contain about 10-50 ppb. Ours has less than 2ppb. Wow! Putting that into perspective, it looks like our broth and meat are quite clean and extremely low in toxic heavy metals! Are you satisfied with our heavy metal results? Do you think we should take further action? Should we test other products?  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 šŸ˜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 ReviewInorganic arsenic toxicosis in a beef herd Consumer Wellness Center Labs Heavy Metal RatingsArsenic in Meat and Animal ProductsInorganic arsenic toxicosis in a beef herdArsenic in brown rice: do the benefits outweigh the risks?A Survey of the Levels of Selected Metals in U.S. Meat, Poultry, and Siluriformes Fish Samples Taken at Slaughter and Retail, 2017–2022Arsenic in your foodDietary exposure to cadmium from six common foods in the United StatesMercury Content in Commercially Available Finfish in the United States Author links open overlay panel

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?