Organic Apple Cider Vinegar with Garlic and Rock Sugar

Why people make this

Apple cider vinegar has attracted considerable popular attention in the West for its purported health benefits, including supporting blood pressure, cholesterol, and joint health. Nourilo’s take on it is straightforward and practical: straight organic apple cider vinegar is too acidic to drink comfortably, so steeping garlic in it for several months mellows the vinegar while allowing the beneficial compounds from both the vinegar and the garlic to meld together. The result — a dark, amber liquid — becomes genuinely pleasant to drink diluted in warm water.

Garlic is one of the most extensively studied foods in nutrition research, with documented antimicrobial properties against a wide range of bacteria (including streptococcus, staphylococcus, and E. coli). Together with the acetic acid of apple cider vinegar, the combination is traditionally considered to help clear toxins from the body, reduce inflammation, and support healthy cholesterol metabolism.

Nourilo came across this almost by accident — he had prepared a jar and then forgotten about it, only to rediscover it months later. The vinegar had mellowed beautifully, and the garlic had turned a deep brown-black. He now recommends this as an inexpensive, easy-to-make daily health supplement.

Method

1. Peel the garlic cloves. Do not rinse them after peeling — moisture can introduce mould.
2. Place the peeled garlic cloves into a clean, dry glass jar, filling it about halfway.
3. Pour in organic apple cider vinegar until the jar is about 90% full.
4. Add a small amount of crushed rock sugar.
5. Store in a cool, dark cupboard away from direct sunlight.
6. Every other day, gently swirl or turn the jar to help the rock sugar dissolve.
7. After approximately 4 months of steeping, the preparation is ready.
8. To serve: take 1 tablespoon of the liquid and dilute in warm (not boiling) water. Drink daily.

Nourilo’s Tips

The steeping liquid mellows and becomes genuinely enjoyable to drink over time — much more palatable than raw apple cider vinegar. One tablespoon diluted in warm water daily is the recommended amount. Do not drink it in hot water, as heat will degrade some of the beneficial compounds.

If you have diabetes, replace the rock sugar with a pinch of dried stevia leaf — this makes the preparation even more suitable for blood sugar management.

A jar that has been steeping for many years (Nourilo discovered he had a jar from two years prior) is still usable if there is no mould or signs of spoilage — but if in doubt, it is safer to use it externally as a foot soak (helps with athlete’s foot and odour) rather than consuming it.

What studies say about the key ingredients

Traditional use is not the same as clinical proof. Here is the strongest human research we found for each ingredient, limitations included.

• Garlic · Randomized controlled trial, 120 participants · 2016
  Gamma-delta T and NK cells proliferated better and were more activated than with placebo. The number of illnesses did not differ significantly, but cold and flu severity and missed days were lower.Limitation: Cold and flu outcomes were self-reported in daily diaries, and the dose was a concentrated extract that is not comparable to dietary garlic.PubMed 26764332 · 2 more garlic studies

From the Nourilo Research Library. Findings come from specific doses, extracts and populations and may not apply to a home-cooked recipe.

Safety first — read before you cook

This is a traditional food, not a treatment. Please check with your doctor or pharmacist before making it a regular part of your diet if you:

• are pregnant or breastfeeding, or are cooking for a young child;
• take regular medicines — especially blood thinners, blood-pressure, diabetes or immune-suppressing drugs;
• have a kidney, liver or heart condition, or a known food allergy.

Stop eating it and seek advice if you notice an allergic reaction or feel unwell. Safety notes reviewed 8 October 2026 · How we write safety notes

Spot an error? Report a correction

What kind of issue? Factual or research error Safety concern Recipe / ingredient error Wording or translation Account, privacy or refund request Something else Details Your email (optional — only if you'd like a reply) Send to the editors