fermented turmeric

How To Make Fermented Turmeric (With Incredible Health Benefits)

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In the world of natural health, there’s something truly special about fermented turmeric. It’s a superstar with its incredible bioavailability and powerful anti-inflammatory benefits.

I absolutely love fermenting foods, and it’s my favorite way to preserve them, not just for their extended shelf life but for their health benefits too.

Fermenting turmeric, and other foods, is more than just a kitchen activity for me; it’s a journey into the heart of taking charge of our own health and wellness. 

fermented turmeric

What is Fermented Turmeric?

Fermented turmeric is the transformation of the humble turmeric root, a member of the ginger family, into a powerhouse of nutrients. 

The process uses lactic acid bacteria, the same kind you’d find in sauerkraut or kimchi, to transform the turmeric into something that’s rich in probiotics and much easier for our bodies to use.   

During fermentation, curcumin, the magic component in turmeric, becomes more available to us, boosting all those amazing benefits turmeric is known for. It’s like unlocking turmeric’s hidden potential and letting all its goodness shine through!

the uses of turmeric

Fermented Turmeric Benefits

The benefits of fermented turmeric are vast. It’s known for promoting a healthy inflammatory response, aiding digestion, and supporting liver health. The fermentation process not only increases the absorption of curcumin but also adds beneficial yeasts and bacteria to your diet, boosting gut health.

4 Reasons To Ferment Your Turmeric

    1. Enhanced Nutrient Absorption: The fermentation process makes the curcumin in turmeric more bioavailable.
    2. Gut Health Boost: Adding fermented turmeric to your diet introduces beneficial bacteria and yeasts.
    3. Richer Flavor Profile: Fermentation adds depth to turmeric’s taste, making it a versatile ingredient in recipes.
    4. Natural Remedy: It’s a potent, natural way to support a healthy inflammatory response and liver health.

Fermented Turmeric Vs. Regular Turmeric: What’s the Difference?

While both are beneficial, fermented turmeric stands out for its increased absorption and probiotic content. Regular turmeric is a wonderful spice, but its fermented counterpart offers more in terms of bioavailable nutrients and gut health benefits.

fermented turmeric

Different Ways to Try Fermented Turmeric

Fermented turmeric is incredibly versatile. Add a couple of scoops to your smoothies, stir it into curries, or make a refreshing turmeric soda using a turmeric bug, similar to a ginger bug. You can even blend it with some other spices such as cinnamon, ginger and cardamom and add in some honey and milk to create a delicious golden milk chai.

Step-By-Step Guide To Making Fermented Turmeric

Making fermented turmeric is a super simple yet rewarding process that only requires a few ingredients. You’ll need:
 

INGREDIENTS:

  • Fresh organic turmeric root (about 1/2 pound) 
  • 1/2 teaspoon of black pepper (to enhance curcumin absorption)
  • 1/2 teaspoon of sea salt
  • Optional: Equal parts fresh ginger (for a mixed ferment)

EQUIPMENT:

  • Food processor or grater
  • Clean glass jar
  • Fermenting weight
  • Lid for the jar with airlock

INSTRUCTIONS:

1)Prepare the Turmeric:

    • Rinse the turmeric roots thoroughly. You can peel them for a cleaner flavor, but leaving the skin on can help the fermentation process due to the natural yeasts present on the skin. If peeling – Add 1 tablespoon of starter culture (sauerkraut juice, fresh yogurt whey, or contents of a probiotic capsule)
    • Chop the turmeric (and ginger if using) into manageable pieces
fermented turmeric

2)Blend the Ingredients:

    • Place the chopped turmeric in a food processor. Add black pepper and sea salt.
    • Pulse until it forms a paste. If you don’t have a food processor, you can grate the turmeric and mix it well with the pepper and salt.
fermented turmeric

3) Jar Filling:

    • Transfer the turmeric paste into a clean glass jar.
    • Press down the paste to remove air pockets and ensure the paste is submerged under its own liquid. This is crucial to prevent mold.
fermented turmeric

4) Weight Down the Paste:

    • Place a fermenting weight on top of the paste to keep it submerged. If you don’t have a fermenting weight, a clean, water-filled ziploc bag placed on top works as well.
fermented turmeric
fermented turmeric

5) Seal and Ferment:

    • Cover the jar with a lid. You can use a water lock for an anaerobic environment, but it’s optional.
    • Store the jar at room temperature, away from direct sunlight, for about 5-10 days. Check for signs of fermentation-like bubbles and a tangy smell.
fermented turmeric

6) Storage:

    • Once fermented, stir the paste, tamp it down, and ensure it’s below the brine.
    • Replace the fermenting lid with a regular lid and store the jar in the refrigerator.
    • Properly fermented turmeric paste can last for over 12 months in the fridge. Always use a clean spoon to take out what you need to avoid contamination.
golden milk

7) Usage:

    • Use your fermented turmeric paste in various recipes like curries, smoothies, or even as a base for golden milk. A tablespoon of this paste can add a burst of flavor and health benefits to your dishes.

*Note –Remember, the key to successful fermentation is cleanliness and ensuring that the turmeric paste stays submerged under the liquid.

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Fermented garlic honey

More Fermentation Recipes to Explore

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