The Ultimate Guide to Fermenting Garlic: Benefits and Step-by-Step Recipe

Why Ferment Garlic?

Fermenting garlic changes its bold flavor into a pleasant, sweet taste. This process introduces beneficial probiotics, which are living microorganisms that can improve digestion, strengthen your immune system, and enhance overall gut health. Studies suggest that consuming fermented foods could increase the number of good bacteria in your gut which will have a profound effect on your overall health.

Beyond health, fermented garlic’s versatility adds depth to various dishes. You can use it in pesto, soups, salad dressings, marinades, or simply enjoy it on its own. Nutritionally, fermented garlic retains many raw garlic benefits, such as its powerful antibacterial and antiviral characteristics. In fact, garlic was shown to have even more antioxidant activity in its fermented form compared to its raw state.

Health Benefits of Fermented Garlic

1. Probiotics: Fermented garlic is packed with probiotics (good bugs) and prebiotics (plant fibers that feed the good bugs) which can help balance the gut microbiome, potentially improving digestion, and strengthening the immune system.

   
   

2. Antioxidants: Garlic contains compounds that fight oxidative stress which also makes it a great anti-inflammatory.

   
   

3. Heart Health: Studies have shown that garlic can not only lower blood pressure but lower LDL (bad) cholesterol.

   
   

4. Immune Support: Eating fermented garlic regularly can give our immune system a boost and I personally love using it to ward off colds!

   
   

   Fermenting garlic is by far my favorite method of preservation to ensure that I have high quality, delicious garlic to enjoy year round. The fermentation process tames some of the spice and pungency of the raw garlic, yielding a rich umami flavor that lends lovely notes of sweetness. Read on to learn how!

   
   

Step-by-Step Recipe for Fermenting Garlic

Ingredients

1.5 Cups peeled garlic cloves

1.5 Tablespoon kosher salt

2 Cups boiled and cooled water

Equipment

• A clean, pint sized canning jar with lid and ring

• A weight (like a small glass or ceramic weight, or a clean rock)

• Parchment Paper

• A measuring cup and spoon

• Clean kitchen or paper towerl

• Rubber band

  
  

Instructions

1. Sanitize jar, lid, ring and weight by boiling in water for at least 5 minutes.  

2. Boil 2 C of water, remove from heat, stir in 1.5 T of salt and let cool completely (this is your brine).

3. Place peeled garlic cloves into your glass pint jar,, cover completely with room temperature brine and weigh down with fermentation weights if using. 

4. Fold a kitchen towel in half, using it to tightly cover the top of the mason jar, and secure with a rubber band. 

Store your jar away from direct sunlight and leave for 2-7 days. After 1-3 days, you should start noticing some bubbles forming. Taste daily and transfer to your refrigerator once it reaches the desired flavor. Before transferring to the fridge, remove the towel, replace with parchment paper, and secure the canning lid and ring over it (this will keep the brine from rusting the metal lid).

Important Notes

• Fermented garlic can sometimes turn a bluish hue. This is perfectly normal and nothing to worry about. 

• If the fermented garlic is saltier than you prefer, you can drop the cloves into a glass of cold water for a few minutes before using them. 

• Once you’ve used all the garlic in the container, you can save the brine and add it to new ferments to kick start the fermentation process. It’s also wonderful for flavoring soups, sauces, and marinades.

• Try adding it to some lemonade and drink to help ward off colds! In fact, Aviva Romm has a wonderful recipe for Garlic Lemonade here: https://www.facebook.com/watch/?v=213693049960018