Flavorful and versatile garlic is well-known as a culinary herb, but also boasts numerous health benefits. Research shows that it has antiviral properties and can give the immune system a boost. It can be helpful for reducing elevated blood pressure and cholesterol.
Garlic may even promote longevity. One study found that participants who ate garlic at least weekly lived longer than those who ate garlic less than once a week (Shi et al., 2019).
Lacto-fermenting garlic further enhances the benefits of this powerful herb. Fermentation helps to make the nutrients in the garlic more bio-available. It’s also probiotic-rich.
Probiotics balance the gut microbiome, inhibit pathogenic bacteria that cause digestive issues, and help to lessen the negative health effects of environmental pollutants and other toxins that are present in food.
Whipping up a jar of lacto-fermented garlic is quick and easy.
Ingredients
Equipment
Method
- Fill a jar half to 3/4 full with peeled garlic cloves. Add the salt to the warm water and stir to dissolve the salt. You may need to make more brine for larger batches of fermented garlic. Let the brine cool to room temperature. Then pour over the garlic cloves so that they are fully submerged.
- The cloves will want to float, so add a fermentation weight to help keep them underneath the brine. If you don’t have one, a smaller jar filled with water works fine.
- Let the cloves ferment for 2-3 weeks, checking them occasionally to make sure they are still fully submerged. Then store in the refrigerator to slow fermentation.
- Add the fermented cloves to dips, salad dressings, marinades, and more! Avoid heating this lacto-fermented garlic, as it destroys the beneficial bacteria.
