Fermenting garlic is a super simple and old-fashioned process that transforms raw garlic into a mellow, tangy, and nutrient-rich ingredient. Fermented garlic becomes a whole jar of probiotics and prebiotics. Eating fermented garlic raw provides a natural source of probiotics, which can support gut health. You can add it to various dishes to boost nutritional value without compromising taste.
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Uses of fermented garlic
The Lacto-fermentation process enhances its health benefits, boosting gut health with probiotics, allicin and increasing the bioavailability of all antioxidants.
Fermented garlic can be used in various recipes, from salad dressings, hummus, baba ganoush, sauces, dips such as homemade salsas and guacamole.
Add fermented garlic to soups, stews, or sauces (at the end of the cooking, the less heat the more beneficial bacteria you will have alive). Fermented garlic can enhance the depth of flavor. The fermentation process reduces the sharpness of garlic, providing a rich umami taste.
Mix fermented garlic into butter for a savory spread or topping for grilled vegetables, steak, or bread.
Combine fermented garlic with honey to create a sweet-savory spread. This is great for glazing meats or simply spreading on bread.
The brine in which the garlic cloves are immersed can also be used in cooking. Very handy when you want to put garlic everywhere!
The Power of Garlic
Garlic has been used for centuries as a natural antibiotic. It fights off harmful bacteria, fungi, and viruses, making it a popular remedy for infections, particularly in the respiratory tract. Many people use garlic as a homeopathic remedy during flu season.
Garlic is always one of the main seasonings in Ukraine. During the Soviet Union period of time, the government removed all spices from peoples lives and made all food similar to everyone who lived in any of the 15 countries.
People got creative with the repertoire of making different foods from the same ingredients. My mom, and her mom always used lots of garlic and onion as seasonings. Pretty much the only seasonings. I think everything that she made with garlic could have names such as: garlic meatballs, garlicky stew, garlic potatoes, and so on. It has been basically for a whole generation one of the few main ingredients in the kitchen.
It's amazing how a few key ingredients like garlic and onion can shape the flavor profile of an entire family's cuisine! The simplicity of relying on those core ingredients, while still creating a variety of dishes, reflects the creativity and resourcefulness passed down through generations. I love the idea of naming the dishes based on their garlic-forward flavors—like garlicky meatballs or garlic potatoes.
Do you incorporate garlic as much in your cooking today, or have you added more variety to the seasonings you use? Please, tell me in a comment below.
Why Is It a Superfood?
Garlic has been used for centuries for its medicinal and culinary properties. Cooking garlic imparts a deep savory flavor but raw garlic is considered a superfood due to its high concentration of vitamins, minerals.
One of the main reasons raw garlic is so beneficial is because of its high allicin content. Allicin is a sulfur compound that is released when raw garlic is crushed or chopped. It is responsible for most of garlic's medicinal properties, including:
Heart health: Garlic plays a role in reducing blood pressure and cholesterol levels. Studies suggest that regular consumption of garlic can help reduce LDL cholesterol (the "bad" cholesterol) while boosting HDL (the "good" cholesterol). It can also improve circulation and lower the risk of heart disease. And it's all thanks to allicin.
Antioxidant power: Allicin fights free radicals in the body, which helps reduce oxidative stress and prevents cellular damage. As a result allicin creates anti-aging properties and protection against cancer cells forming.
Antimicrobial effects: Allicin can kill a wide range of bacteria, viruses, and fungi, making garlic a natural remedy for infections. And has been used for centuries.
The antioxidants and sulfur compounds: Garlic can reduce inflammation in the body. This makes it helpful in managing chronic diseases linked to inflammation, such as arthritis.
Why Fermented Garlic is Better than Raw Garlic
Fermented Garlic should be available in every kitchen.
It's a multi purpose ingredient that can save time for your every day meal prep and gives you a big boost to the immune system.
While the main garlic’s power comes from allicin, fermentation breaks down allicin into other beneficial sulfur compounds such as S-allyl cysteine (SAC). SAC is a stable compound that is easier for the body to absorb. SAC benefits: SAC is more bioavailable than allicin, meaning it stays in the body longer and can be absorbed more easily. This makes fermented garlic more effective at delivering its health benefits in a gentler way.
We all know that raw garlic has a strong, pungent flavor and aroma due to the high concentration of allicin. While allicin is a powerful compound with many benefits, the intensity can be overwhelming for some. Fermentation mellows the sharpness, creating a more mild and pleasant taste. This makes fermented garlic easier to incorporate into a wider range of dishes without overpowering the flavors.
Fermenting garlic increases its shelf life. It can be stored for months without losing its nutritional or medicinal properties, while fresh garlic can sprout or spoil relatively quickly.
Fermented garlic can provide the body’s ability to detoxify, particularly in removing heavy metals and toxins. The process increases the production of sulfur compounds that help in detoxification pathways, and as a result it improves overall liver function.
And last but not least fermentation introduces beneficial bacteria, or probiotics, which can aid in digestion and promote a healthy gut. These probiotics can improve nutrient absorption and help maintain a balanced gut microbiome, and let's not forget the unique thing about this vegetable it also provides prebiotics at the same time. Yes, garlic is a powerhouse of inulin, one of the best prebiotics, feeding the beneficial bacteria in your gut. When garlic is fermented, the process creates an environment where the prebiotic soluble fibers are even more accessible, enhancing the growth of good bacteria in the digestive system. Contributing to overall health and immunity.
What do I need to make Fermented Garlic?
Remember, fermentation is an old fashioned process of preserving food. So you don't need any special equipment, such as special lids or airlocks.
You will need:
Salt: A good quality salt without any additives, but containing naturally rich sources of minerals, such as Himalayan salt and my favorite, Celtic salt.
Glass Jar: Big Mason jar, or any other glass vessel.
Water: Without chlorine, please use filtered if no other source is available to you.
Patience: Takes about 3-5 days to see the garlic get a nice fizzy bubbly surface. Once a day is highly recommended to open and release the build up of gasses, which occurs during fermentation.
Spices: It's totally optional. I used whole black peppercorns, chili pepper in only one piece, and one or two anise stars. Bay leaves, I would have used if I had on hand.
I hope I have convinced you to do it. So let's make it...
Ingredients
1 lb. peeled garlic
3 tablespoons Celtic salt
1/2 teaspoon whole black pepper
2 cups water room temperature
1-2 chill peppers (optional)
1 bay leaf (optional)
1 anise star (optional)
Directions
Clean your working surface. This is very important! Don't use any harmful chemicals.
Peel garlic and add to a clean wide mouth jar.
Dissolve salt in room temperature water.
Add to the salted water and any combination of spices.
Pour water over the peeled garlic in the jar, covering them completely by an inch or two of water.
Close the lid and give it a good shake. Leave the jar in indirect sunlight in your kitchen for 3-5 days.
You can buy special lids to use for fermentation that would let your work stop here. However, if you don't have a fermentation lid, just like me, you can continue the old-fashioned way. Once a day, open the jar to release the gas. After three days, there will be lots of bubbles! Check it every day to see if it suits your taste.
Enjoy! Please, don't forget to leave a comment about your experiments with fermentation.
For more recipes of fermented foods, see HERE!
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