Recipe for Honey Fermented Turmeric

Turmeric

has become one of my favorite spices, because of it’s numerous health benefits. Turmeric’s botanical name is Curcuma longa ,and the plant is a member of the ginger family. Like ginger, the root or rhizome is the part used as a spice mostly, but the leaves can be used in cooking as well. For this recipe, we will be using the root.

There have been numerous studies done, and many have concluded that turmeric has benefits, and should be studied further. In Evidence-based complementary and alternative medicine, Ahmad, et al., (2020), state

“Turmeric possesses several biological activities including anti-inflammatory, antioxidant, anticancer, antimutagenic, antimicrobial, antiobesity, hypolipidemic, cardioprotective, and neuroprotective effects” .

While the west is starting to appreciate the spice, it was referenced in an ancient Hinduism text called the Atharveda, in 6000 BC. Even Marco Polo, mentioned this spice. It has been widely used in Asia, in the cuisine, for coloring, and in Alternative treatments, such as Ayurvedic or Chinese medicine.

In this recipe I chose to ferment the Turmeric. Fermentation, is a simple method that creates probiotics, and improve the bioavailability of the ingredients. This method uses honey which itself is a miraculous substance with all kinds of benefits. This is simple and you can create your own recipes with the flavors you enjoy.

To get started you will need a sterile glass container, such as a canning jar with a lid. During any type of fermentation, cleanliness is very important as you do not want to introduce harmful organisms to your ferment. All products should be organic, and the honey should be raw unpasteurized honey.

Recipe

Ingredients:

1/3 cup of ground turmeric or 1/3 cup of powdered turmeric.

1/8 cup of ground ginger

1/2 cup of honey.

1/4–1/2 teaspoon black pepper

1 lemon slice

Depending on your taste, and on the beneficial properties you are looking for, other herbs or fruit, can be added such as,, cinnamon, cloves, star anise, moringa, elderberries, dandelion, etc, You can get as creative as you like, or keep it simple. Just keep in mind, the honey draws water out of the other ingredients. If the water contents is too high, the ferment can create some alcohol, called mead.

Grate or chop the turmeric, the skin does not need to be removed as long as it is organic. The smaller the pieces the better.

Place the turmeric, ginger, and pepper in your glass container, with the lemon slice on top. Pour the honey in, enough to cover the solids, but not all the way to top. Close it with the lid, not too tightly, as the ferment does produce gas and will need to be burped occasionally. Label your jar with the contents and the date. I use nursing tape for that as it holds up even after rinsing.

The ferment needs to sit on at room temperature, for a few days, depending on your taste. The temperature can either expedite or slow down the process. In the heat the ferments will be more active. Once the bubbling occurs the fermentation has begun. I let it sit on my counter for 7–14 days, to get maximum fermentation. Once I am satisfied with the result, I place it in the refrigerator. The fermentation will slow down in the cold, but it will still need to be checked.

Honey can preserve some fruits for long periods of time, but I never tested the limits, as it was gone rather quickly . Once your ferment is to your liking, it can be added to Kombucha, Kefir, or just taken with a spoon as a supplement to nutrition.

I would encourage the reader to look into fermentation, as this brings natural probiotics into the diet, and done correctly can preserve food, as well. In the Journal of Applied Microbiology, Parvez, et. al, (2006), state the following in the abstract,

Probiotics are usually defined as microbial food supplements with beneficial effects on the consumers. Most probiotics fall into the group of organisms’ known as lactic acid-producing bacteria and are normally consumed in the form of yogurt, fermented milks or other fermented foods. Some of the beneficial effect of lactic acid bacteria consumption include: (i) improving intestinal tract health; (ii) enhancing the immune system, synthesizing and enhancing the bioavailability of nutrients; (iii) reducing symptoms of lactose intolerance, decreasing the prevalence of allergy in susceptible individuals; and (iv) reducing risk of certain cancers. The mechanisms by which probiotics exert their effects are largely unknown, but may involve modifying gut pH, antagonizing pathogens through production of antimicrobial compounds, competing for pathogen binding and receptor sites as well as for available nutrients and growth factors, stimulating immunomodulatory cells, and producing lactase. Selection criteria, efficacy, food and supplement sources and safety issues around probiotics are reviewed. Recent scientific investigation has supported the important role of probiotics as a part of a healthy diet for human as well as for animals and may be an avenue to provide a safe, cost effective, and ‘natural’ approach that adds a barrier against microbial infection.

It was my intention to combine the benefits of the turmeric and honey with the benefits of fermentation. The only way to determine the exact nutritional contents would be to send this to a lab. While I did not do that, I did use the best ingredients and technique possible for a homemade tonic of sorts. It is not meant as a medication but it is my simplified method for taking multiple herbs, and spices. With sincere appreciation, I hope you enjoy this recipe.

Ahmad, R. S., Hussain, M. B., Sultan, M. T., Arshad, M. S., Waheed, M., Shariati, M. A., Plygun, S., & Hashempur, M. H. (2020). Biochemistry, Safety, Pharmacological Activities, and Clinical Applications of Turmeric: A Mechanistic Review. Evidence-based complementary and alternative medicine : eCAM, 2020, 7656919. https://doi.org/10.1155/2020/7656919

Parvez, S., Malik, K. A., Ah Kang, S., & Kim, H. Y. (2006). Probiotics and their fermented food products are beneficial for health. Journal of applied microbiology, 100(6), 1171–1185. https://doi.org/10.1111/j.1365-2672.2006.02963.x

Ahmad, R. S., Hussain, M. B., Sultan, M. T., Arshad, M. S., Waheed, M., Shariati, M. A., Plygun, S., & Hashempur, M. H. (2020). Biochemistry, Safety, Pharmacological Activities, and Clinical Applications of Turmeric: A Mechanistic Review. Evidence-based complementary and alternative medicine : eCAM, 2020, 7656919. https://doi.org/10.1155/2020/7656919