Fermenting Honey: How it Works and Why You’ll Love It

Learn how to ferment honey to transform raw honey into a deliciously tangy sweetener packed with health benefits and perfect for preserving fruits or veggies.

Fermented honey is becoming increasingly popular among chefs looking for new ways to add flavor to their dishes. While it seems like a new trend, it has been used as a sweetener for thousands of years. It is one of the healthiest sweeteners available, with a unique taste in sauces, marinades, or even as a condiment for cheese plates. It also makes an excellent ingredient for sweet bread.

How does honey fermentation work?

The magic of fermented honey comes from its simple ingredients. Raw, unpasteurized honey contains naturally occurring enzymes and yeast. When its moisture content reaches 19-20%, fermentation begins, just like making mead.

Although the natural amount of water in honey is around 16-17%, its sugars draw out moisture from ingredients like fruits or veggies, helping reach the 20% needed for fermentation. If you are fermenting dried fruits or dates and figs, you can add a little extra water. 

Moisture and warmth are two factors that help to kick-start the process of forming bubbles and transforming honey into a frothy concoction that can sometimes overflow the jar. Unlike other fermented items like wine and beer, honey does not automatically become alcoholic. However, if the moisture content is greater, it turns into mead.

Honey Fermentation vs. Lacto-Fermentation

Lacto-fermentation uses lactic acid bacteria to turn sugars into lactic acid. It is a common method for preserving foods like yogurt, sourdough, sauerkraut, and kimchi. Honey fermentation, however, relies on natural yeasts and bacteria in raw honey. These break down sugars and create a tangy flavor without producing lactic acid. Unlike lacto-fermented foods, honey doesn’t get that sour taste.

Ingredients

Raw honey

To successfully ferment honey, you have to use raw honey, not pasteurized. It is quite challenging nowadays to find it as most of the store-bought honey is heat treated to kill off wild yeast and unwanted bacteria. I use local honey from our beekeeper neighbor.

In addition, Raw honey contains pollen, which can help allergy sufferers build up a tolerance over time.

Fruits or veggies (optional)

Honey will ferment on its own if it has a high enough moisture content (around 19-20%). When you add water in warm temperatures, the natural yeast and enzymes in honey start to consume sugars in the honey and kickstart the process.

However, adding fruits or vegetables enhances flavor, adds moisture, and makes the process more fun.

You can choose from cranberries, elderberries, ginger, lemon, or garlic, it’s up to you! Even fruits like apples or quince will work. Just be sure to select fresh produce, as it plays a key role in fermentation. I also would opt for Organic produce, as it is less likely to have been treated with chemicals that might reduce its natural yeast content essential for fermentation.

How to make honey fermented fruits or veggies

First step – prepare your chosen fruits (or vegetable).

Use soapy water or a dishwasher to sterilize the jars before filling them with your chosen fruits or veggies so it is 3/4 full. 

Wash them and slice them thinly before adding them to the jar

Second step – fill the jar with honey.

Pour the honey over the ingredients so they are fully submerged in the honey. Use a wooden spoon to move them around so the ingredients are gently fully coated, and the honey can reach the bottom of the jar. You can also drizzle some honey at the bottom of the jar.

Bare in mind that once bubbles start to form in the honey, it turns into a frothy concoction, and honey can spill over the jar. Therefore don’t fill a jar to the top; give the honey a breathing space. I put a plate underneath my honey mixture so liquid can leak out.

Third step – allow the fermentation process to begin.

Cover with a lid and place in a cool dark spot at room temperature. Since the fruits naturally floats to the top of honey, shake the jar daily to ensure they are coated in honey.

You will need to burp daily during the first two weeks of fermentation. First, loosen the lid on the jar so the gases can escape. Flip the jar upside down once a day to ensure all ingredients are covered with honey. Before flipping, ensure you’ve fastened the lid tightly. Once you flip it back, loosen it once more for gasses to escape while fermenting. After a few days, you will see the first signs of fermentation. Bubbles will appear on top of the honey, and burping will gradually slow down. After the first few weeks, you will notice the produce sinks below the honey (and is noticeably darker), and the need to stir or turn the jar is essentially over.

Note: Some people speed up the fermentation process by adding a teaspoon of organic apple cider vinegar.

After several weeks to a month, you can enjoy honey fermented food. However, it tastes even better after a month!

Fourth step – Store the ferment.

Once the honey has achieved its desired level of fermentation, store it securely in an airtight jar, as oxygen exposure can damage the fruits. Place the jar in a dark and cool place with no direct sunlight.

Over time, honey has thinned and the fermentation process makes the honey darker, with some reduction in size among the fruits or veggies. Nevertheless, honey ferment preserves its delightful taste and is packed with probiotics.

Eating fermented honey may boost the immune system, improve digestion or lower your cholesterol.

Long-Term storage

For more shelf-stable jar of honey and to reduce the risk of mold and fermentation issues, strain the veggies or fruits from the honey after 3-4 weeks.

What To Do With Fermented Honey?

With its taste and ideal consistency, fermented honey can be used in many ways. It is best to stay away from heating the honey, though, as high temperatures can destroy many of the beneficial bacteria.

in cooking

Use it wherever you use honey, like a condiment, marinade or this honey mustard dressing. It is also great in vinaigrette or glaze for meats, cheese or seafood. Spread it on sandwiches or toast. Honey can also be used as a natural sugar alternative in the form of Honey syrup. I love to use it as a sweetener in lemonades, cocktails, smoothies, or jams or eat it with natural yogurt, muesli or grilled pears.

as natural remedy

Fermented honey has traditionally been used as a natural remedy for sore throat, colds, and flu season. This natural remedy is believed to possess anti-inflammatory and antimicrobial properties that help to boost your immune system. I enjoy spoonfuls of this honey or preparing honey cough drops or sore throat sprays.

Beauty.

You can use honey ferment in facial masks for acne and other skin conditions; add it to soap bars or creams.

Get Creative with Honey Ferments

Honey ferments are a fun and delicious way to add new flavors to your meals and drinks. To create unique taste combinations, you can use honey to ferment fruits, vegetables, and grains. Some popular honey ferments include:

Honey Kombucha.

It is a fermented tea made by adding honey to tea and a kombucha culture to the mixture. The result is a sweet, fizzy, and slightly sour drink.

Honey Mead.

This ancient alcoholic drink ferments honey, water, and yeast. Since the moisture content is higher, honey turns into mead, also known as honey-wine. The result is a sweet, fruity drink that can be flavored with spices or fruits.

Honey-Fermented Fruits.

You can ferment fruits like cranberries, grapes, and apricots with honey to create a sweet and tangy condiment and use it on cheese plates, in salads, or as a topping for ice cream.

Honey-Fermented Vegetables.

You can use honey to ferment vegetables like garlic cloves, carrots, cucumbers, and beets to create a sweet and sour pickled vegetable.

Honey-Fermented Grains.

You can use honey to ferment grains like oats, barley, and wheat to create a sweet and tangy cereal or granola and eat it for breakfast or as a snack.