Pickled Veggies for Health
Harvest time creates an abundance of vegetables. What to do after you’ve eaten your fill and you still have some on hand? Virtually any vegetable can be turned into pickled veggies with herbs that you can enjoy for months ahead and can be the answer for too much produce all at once.
Pickling is actually an age-old method of food preservation that offers both delicious flavor and significant health benefits. This culinary technique, which involves submerging food in an acidic brine of vinegar, salt, and spices, has been used across cultures for centuries to extend the shelf life of ingredients and create a distinct, tangy taste. While some pickling methods use vinegar, others rely on natural fermentation, and both offer unique advantages.
One of the most notable benefits of pickling, especially through fermentation, is its positive impact on gut health. Fermented foods like kimchi and sauerkraut contain probiotics—live, beneficial bacteria that support a healthy gut microbiome. A balanced and diverse gut flora is linked to improved digestion, enhanced nutrient absorption, and a stronger immune system. In fact, fermentation makes the vitamins and minerals in vegetables more readily available for the body to absorb. Even the postbiotic compounds created by fermentation, like short-chain fatty acids, have been shown to have anti-inflammatory effects.
For those using vinegar-based pickling, benefits are still present. The acetic acid in vinegar has been shown to potentially help regulate blood sugar levels, especially when consumed as part of a meal containing carbohydrates. This can lead to more stable glucose and insulin levels. Additionally, pickled vegetables retain many of their original vitamins and minerals, which become more concentrated as water is drawn out during the brining process. For example, pickled cucumbers are a good source of vitamin K, which is essential for blood clotting and bone health.
Beyond the direct health benefits, pickling offers practical advantages in the kitchen. It is an excellent and cost-effective way to reduce food waste by preserving fresh produce that might otherwise spoil. By pickling vegetables at the peak of their season, you can enjoy their flavors year-round. The process also introduces new and complex flavor profiles and textures, adding a zesty crunch to meals.
Let's talk about vinegar-based pickling, which is quick and easy. There are two ways to preserve, and canning is one which preserves it up to 2 years, or you can do something called “quick-pickled” which can last 3 to 4 months in the refrigerator.
The process is simple and results in a tangy, crunchy condiment that can be used to top salads, tacos, or sandwiches.
This recipe of “quick pickles” can be customized with your favorite vegetables and herbs. I almost always have a jar of "Quick Pickles" in the refrigerator come end of August. There is always a few extra cucumbers, onions and other veggies that can be added to it.
Mixed Pickled Veggies with Herbs
• 1 lb mixed vegetables, prepared (see examples below)
• 2 cups white distilled vinegar
• 2 cups water
• 2 tbsp kosher salt
• 2 tbsp honey or sugar
• Fresh herbs (dill, rosemary, thyme, or basil)
• Flavorings (garlic, peppercorns, red pepper flakes)
Suggested vegetable combinations
• Classic mix: Carrots cut into sticks, cauliflower florets or broccoli, and sliced radishes.
• Italian-inspired: Sliced zucchini and red bell peppers with garlic cloves, oregano, and fennel seeds.
• Spicy: Cucumber rounds and sliced jalapeños with black peppercorns and mustard seeds.
Instructions
1. Prepare the jars. Sterilize two clean quart-sized mason jars with lids. For extra cleanliness, you can rinse the jars with a little white vinegar.
2. Make the brine. In a saucepan, combine the vinegar, water, salt, and sugar. Bring the mixture to a boil over medium-high heat, stirring until the salt and sugar have dissolved. Once dissolved, remove from heat.
3. Prepare the vegetables. Wash and cut your chosen vegetables into your desired shape, ensuring they are small enough to fit easily into the jars.
4. Fill the jars. Pack the vegetables tightly into the mason jars, layering them with your chosen fresh herbs and spices.
5. Pour the brine. Carefully pour the hot brine over the vegetables, making sure they are completely submerged.
6. Seal and cool. Seal the jars tightly with the lids. Allow the jars to cool to room temperature on the counter before transferring them to the refrigerator.
7. Refrigerate and enjoy. Wait at least 24 hours for the flavors to develop. The pickles will be at their best after a few days. They can be stored in the refrigerator for about 3 to 4 weeks.
Note: This recipe is for "quick pickles," which are stored in the refrigerator and not for long-term canning.
This is an easy way to preserve and keep extra veggies on hand to spice up your meals. You don't have to settle for one jar. Make a mix of different jars; one sliced cucumbers and onions made into sweet sandwich pickles, or dilled veggies of radish, zucchini and carrots. There are many more combos just waiting for your tastebuds. Let me know what combos you enjoy.
Add comment
Comments