Did you know you can ferment the popular spice turmeric, making it even more potent?
Can adding turmeric spice to tonight’s dinner give you all these benefits? Perhaps not. If a substance is poorly absorbed, has a high rate of metabolism, or is rapidly eliminated it is considered a substance with low bioavailability. Curcumin fits this profile. (For more see the article “Bioavailability of Curcumin: Problems and Promises.”)
So while it won’t hurt to sprinkle powdered turmeric on your favorite dish, there may be more efficient ways to integrate turmeric into your diet.
One option is to ferment this nutritional powerhouse. A study published in the International Journal of Food Science and Technology found that the bioavailability of turmeric increased in rats when it was fermented. According to the study,
“Plasma antioxidant concentration was higher in rats administered fermented turmeric beverage than other turmeric products.”
How can we ferment turmeric? One option is to make a “turmeric bug.” This is similar to the ginger bug frequently used for beverages like ginger soda. (In fact, all of these recipes would be great with a ginger bug!) The process is quite simple and an excellent choice for those new to fermentation. Grate raw turmeric, combine with water and sugar and place on a shelf away from direct sunlight. Continue to feed the blend with more sugar and turmeric until there are signs of fermentation.
You can also create a similar turmeric bug with sea salt.
For detailed instructions see “How to Make Fermented Turmeric“.
What can you do with your turmeric bug?
1. Turmeric Lime Soda
This is a family favorite. With a hint of turmeric flavor and a sweet burst of lime this probiotic beverage is full of immune boosting punch.
For detailed instructions see Delicious Cancer-fighting Beverage: Turmeric Lime Soda.
2. Beet Kvass with Turmeric
Beet kvass is a wonderful cleansing tonic. Typically beet kvass is made with chopped beets, filtered water, and salt. Whey is often used a starter. Why not substitute a turmeric bug for the whey, or add turmeric root along with the beets?
For detailed instructions see How to Make Beet Kvass.
3. Turmeric Gelatin
Once you find a turmeric beverage you enjoy, it’s simple to transform into a delectable gelatin treat. Whisk 2 cups fermented turmeric drink (or turmeric bug) with 1.5 tablespoons Gelatin. (I prefer naturally derived gelatin sourced from grass fed cows.) Heat the mixture to allow the gelatin to dissolve thoroughly. Add honey or stevia for added sweetness.Pour into mold and refrigerate.
Find the recipe here.
4. Fermented Ketchup
I take my favorite ketchup recipe and add 1/2 cup turmeric bug to ferment the blend for a couple of days. The turmeric adds a nice twist to the spicy flavor. View the ketchup recipe here.
With all of its medicinal properties, fermented turmeric offers a welcome addition to any kitchen.
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This is a great idea! I’m always looking for ways to take extra Turmeric and to add in some extra beneficial flora is awesome! (microspartans I call them lol)
Now if only we could incorporate turmeric in with milk kefir somehow…
Thanks for the article!
-Yossif @ http://angrynutrition.com/
You can add it to your milk kefir. I make a smoothie and add fermented tumeric I buy online, a powder in capsules. Or it can be added this way.
Great suggestion!
I ferment it in my kombucha ,when 2nd fermenting grate fresh or little chunks in bottles for about 2-3 weeks before drinking.Taste so yummy.
can i not add active yeast as the starter, or champagne yeast (used to make wine), to the mix, to accelerate the process, and insure the fermentation, and place an airlock on the bottle or a balloon with a couple of punctures with a needle to alert me when fermentation is complete (the balloon will inflate initially then deflate when fermentation is complete, no more co2). ???? any thoughts. btw, yes some alcohol will results, but not that much.
I’m not sure on this, Ashley. Sounds like you know what you’re doing when it comes to fermentation, so I would trust your gut on this.
What a wonderful collection of ideas! I am so lucky to be able to get fresh organic turmeric from hour health food coop!! I will share with my readers too.
Just wondering about the sugar content in this tumeric bug. Does it get consumed by the fermentation process? We all know that sugar suppresses the immune system and I am trying to eliminate it from all hidden corners of my diet. Thanks for the great ideas and the help!
Hi Allison! You won’t taste or detect any sugar once this is fermented. The sugar is needed to feed the microbes that transform it to something nutritious. I agree – sugar is to be avoided. I only keep sugar in order to ferment. Thanks for the question.
You know, It never ceases to amaze me. Why do we always have to add, in this case, fermented turmeric, called a turmeric bug, to something. And, especially, to something as silly as your so called “smoothie”. Why not just drink it straight? That’s what I do. It’s quite good. In fact, I ferment ginger and turmeric, separately, and then blend them together. Have you ever tried chewing on fresh ginger? It’s not easy. It is very strong and hot! But when fermented it really mellows it out. And why would you blend it with kefir? I make milk kefir from my kefir grains everyday, and I would not have even thought of blending these herbs with it, but then, that is my opinion. But what I just started taking, and now I blend it with my milk kefir, is moringa leaf powder. Wow! What a power house of nutrition! Check it out. I mean Moringa Leaf Powder.
I appreciate the feedback, Richard.
Hi Andrea. I have a question. What do you do with the pulp of the Turmeric Bug after fermentation? And ginger, too, of course. And, also, I did something new yesterday. To my turmeric/ginger bug, I added ground pepper and coconut oil. I had to “slightly” heat it a bit to dissolve the oil, but this morning it had not solidified as I thought it might. I really don’t know why, but it is great! And, by the way, I keep the fermented mixture on top of my frig. It stays at about 70 degrees. Thank you.
When I have the time, I dehydrate the remainder and use the powder in cooking. Thanks for these tips!
OH MY!!! That is a great idea! I never would have thought of that. Would you please tell me how you dehydrate it. Thank you so much.
I have a dehydrator. I put the pieces in at 110 degrees and let them dry. Then make a powder with a coffee grinder.
Hello Richard,when do you add the coconut oil ?is it added to the fermenting jar at the start?
In Ayurvedic medicine is advices to consume turmeric in warm milk with a teaspoon of black pepper. The fat in the milk and de pepper components make turmeric more bioavailable. This is not “ yesterday’s medicine, it’s thousands of years olsD and still works…
Hi Andrea, A while ago I started drinking my own “Turmeric Tea” which I made by grating fresh turmeric & ginger, adding hot water, then stirring in black pepper, red pepper, lemon, and sometimes a bit of honey. This was great, but it was a lot of work doing it fresh each morning. I started to wonder if I could make a ferment by putting the chopped turmeric & ginger in a blender with the red & black pepper & honey and lemon juice (no water), and some sea salt, grinding it up into a puree, and letting it ferment like fermented vegetables for a few days. Would this work? Would I need to add whey or a starter? Then I could take a few spoonfuls of the puree and add warm water each time I wanted tea, and I’d be getting the benefit of the probiotics. Would this work, or am I missing something? Thanks!
I think this is a great idea, Dorsey. I know that I would add a starter just to ensure that it ferments in a good direction. I may just try this!! Thanks for the suggestion.
I am interested in the fermented tea with turmeric however would this interact with my blood pressure medicines? Please let me know if there is a problem with this herb. Thank you for any help. Betty
I’m not sure, Betty. That’s a great question, though.
I just started fermenting tumeric using raw milk whey and it works quite well. Ferments in about a week or so. Stays crisp in the frig, but has that nice lactic acid tang. I eat it as it is and also mix it with a ginger garlic kraut I’ve been making for some years now. Great combination IMHO.
Thanks for sharing, LD!
Hello Andrea
Thanks so much for sharing all the information on fermenting turmeric. I would like to ferment and then dry the turmeric and grind it up and put it in a capsule to take as a daily supplement. Would this be possible. I would have to use my oven to dry it. What degrees celcius would I do it at. Would appreciate your help.
Warm regards
Sonia
Anything above 120 degrees and the enzymes become sluggish…so I would try to keep it under that.