Tim Spector’s honey fermented garlic

“This is probably the easiest vegetable ferment you can make – garlic comes complete with its own microbiome starter and chemicals such as allicin, which deters other microbes,” says gut health ‘guru’ Tim Spector, author of new book, Ferment. “You will need raw honey for this recipe – honey that has been extracted without the use of heat and is unpasteurised, untreated and unprocessed and retains all the nutrients.”

Ingredents:

(Makes 1 jar)

2–3 heads of garlic

Method:

1. Peel enough garlic cloves to fill a clean jam jar or Kilner jar two-thirds full.

2. Spoon over the raw honey to cover.

3. Close the lid and give the jar a good shake to combine the honey and garlic.

4. Sit the jar on a plate and store in a larder or cupboard at room temperature and out of direct light.

5. Turn the jar and ‘burp’ the lid every few days for seven to 14 days and watch the garlic ferment and transform the thick honey into a clearer, runnier liquid. The garlic may discolour, but don’t worry – this is normal.

6. Once the garlic has fermented it will keep for months in a cool place or the fridge. You can then use either the garlic or honey separately as standalone ingredients or try blending them together. Add some good olive oil and apple cider vinegar to make an amazing salad dressing. The honey can be used as a marinade, a glaze for meat, fish or vegetables, or do as I often do and nibble on a whole honeyed garlic clove, which in some cultures is believed to have health benefits such as warding off colds.

Variation:

Ferment: The Life-Changing Power of Microbes by Tim Spector is published in hardback by Jonathan Cape, priced £25. Available now