Joy Bauer’s fermented garlic honey offers a powerful yet easy remedy. In just a few straightforward steps, you can create this immune-supporting elixir at home using everyday ingredients — raw honey and garlic. Registered dietitian Joy Bauer highlights its benefits and simplicity.
In this article, you’ll learn what makes this fermented garlic honey effective for immune health, how to make it (step-by-step), safety tips, and how to use it in your daily routine. Whether you’re battling seasonal colds or looking for a budget-friendly health boost, this guide has you covered.
Why Fermented Garlic Honey Works for Immune Support
Immune-Boosting Properties of Raw Honey and Garlic
Both raw honey and garlic have long-standing reputations in natural health for their antimicrobial and immune-supporting benefits:
- Raw honey: Contains antibacterial and anti-inflammatory compounds, supports throat soothing and may reduce mucus.
- Garlic: Rich in sulfur compounds such as allicin, which may have antiviral and immune-modulating effects.
- Fermentation: According to Joy Bauer, the fermentation process helps “unleash” enhanced active compounds from garlic and honey.
Budget-Friendly and Simple to Make
One of the major benefits of this recipe is its accessibility. You don’t need fancy equipment, special ingredients, or a large budget. Just raw honey, garlic, a sanitized jar, and patience. Joy describes it as “easy, budget-friendly.”
How This Fits Into Your Health Routine
This fermented garlic honey can serve several roles:
- A daily immune support “boost”.
- A remedy at the first sign of a cold or flu.
- A flavorful addition to teas, dressings, marinades.
- A natural, food-based strategy rather than a supplement.
What You’ll Need: Ingredients and Equipment
Ingredients
- 1 cup peeled garlic cloves (about 1:1 ratio with honey)
- 1 cup raw honey (preferably pourable, unpasteurized)
- Optional: 1 teaspoon vinegar (>5% acidity) if the honey’s acidity is uncertain (for safety)
Equipment
- A clean, sanitized glass jar with a tight-fitting lid
- A spoon or utensil (preferably wood/plastic, not metal)
- A cool, dark place for fermenting
- Label + marker to mark date
Step-by-Step Guide: How to Make Fermented Garlic Honey
Step 1: Prep the Garlic
- Peel the garlic cloves and remove papery skins.
- Use fresh, firm cloves (avoid sprouting or mushy garlic).
- Pat them dry to remove surface moisture.
Step 2: Add Garlic to Jar
- Place the peeled garlic cloves into your sanitized glass jar.
- Ensure the jar is clean and dry.
Step 3: Pour in the Raw Honey
- Pour the raw honey over the garlic cloves so they’re fully submerged.
- The ratio should be roughly equal: 1 cup garlic to 1 cup honey.
- Make sure all cloves are coated and there are no large air pockets.
Step 4: Secure the Lid and Flip
- Secure the lid on the jar.
- Flip the jar upside down briefly so honey covers all the garlic evenly.
- Then return the jar upright and place it in a cool, dark cupboard.
Step 5: Daily “Burping” (Releasing Gas)
- Each day, for 3-4 weeks, unscrew the lid for ~15 seconds to release built-up fermentation gases.
- Rinse the lid if sticky, then reseal and return to storage.
- This step is important to avoid pressure buildup.
Step 6: Optional Safety Step (Add Vinegar)
- If you’re unsure about the acidity of the honey or want an extra safety measure, after 3-4 weeks you can add 1 teaspoon vinegar with > 5% acidity (e.g., apple cider vinegar) to the jar. This helps inhibit botulism risk.
Step 7: Storage and Use
- After fermentation, store the jar in a cool, dark place; it can last up to a year if sealed properly.
- When ready, take one garlic clove daily for immune support, or use the honey-garlic mixture in recipes (teas, dressings, marinades).
Practical Tips for Maximum Benefit
- Take one clove daily for preventive immune support. Joy recommends this for cold season.
- Use the honey liquid: Stir into hot tea, lemon water, salad dressings, or sauces for added immune boost and flavor.
- Be consistent: Daily or regular use yields better results than occasional use.
- Combine with a healthy lifestyle: A nutrient-rich diet, hydration, sleep, and movement amplify the benefits.
- Customise flavor: The mixture is potent — if desired, slice the garlic or mix some of the honey into recipes to moderate the bite.
- Label the jar: Write the date you started fermenting and the type of honey used (raw, unpasteurized) so you remember.
- Avoid giving to infants under 12 months: Honey is not recommended for babies due to botulism risk. Fermented honey garlic follows the same caution.
How to Use Fermented Garlic Honey
In Tea or Hot Water
- Add ½-1 teaspoon of the honey-garlic mixture to hot water or herbal tea.
- Sip slowly to help soothe throat and support immunity.
As a Salad Dressing or Marinade
- Mix 1 tablespoon mixture + 2 tablespoons olive oil + lemon juice + salt & pepper for a flavorful dressing.
- Use as marinade for chicken, tofu, or vegetables.
As a Daily “Clove”
- Pop one fermented garlic clove (with a bit of honey) each morning before breakfast.
- Can be followed with a glass of water or herbal tea.
In Recipes
- Glaze roasted vegetables, drizzle on cooked greens, stir into soups for added flavor and immune support.
FAQ – Long-Tail Keywords
1. How long does it take to make fermented garlic honey?
It generally takes about 3-4 weeks of daily “burping” for fermentation to complete, per Joy Bauer’s instructions.
2. Can fermented garlic honey help boost the immune system naturally?
Yes — the combination of raw honey and garlic, coupled with fermentation, may support immune function through antimicrobial, antiviral, and anti-inflammatory properties.
3. Is fermented garlic honey safe for everyone to use?
While generally safe for adults, it should not be given to infants under 12 months because of honey’s botulism risk. Also, people on medication or with garlic/honey allergies should consult a healthcare provider.
4. How do I store fermented garlic honey and how long will it last?
Store it in a sealed jar in a cool, dark place. With proper storage, it can last up to one year.
5. Can I use any type of honey or garlic for this recipe?
Use raw, unpasteurized honey and fresh garlic cloves for best results. Pasteurized honey may reduce beneficial compounds. Use firm, fresh garlic — avoid sprouted or mushy.
6. What if I don’t like the strong taste of garlic in the honey?
You can slice the garlic cloves or use smaller amounts. Alternatively, use the honey-garlic in teas, dressings or marinades where the flavor blends in rather than taking center stage.
Conclusion
Creating fermented garlic honey as described by Joy Bauer offers a simple, affordable, and natural way to support your immune system. With just raw honey, garlic, a sanitized jar, and 3–4 weeks of daily attention, you’ll have a potent elixir ready for soups, teas, dressings—or simply a daily clove for immune upkeep.
