Of course! This is a fantastic and simple recipe for Healthy Pickled Beets. This version is naturally sweetened, uses less sugar than traditional recipes, and includes gut-healthy probiotics if you choose the “quick pickle” method.
🥗 Healthy Pickled Beets
This recipe offers two methods: a Quick Refrigerator Pickle (ready in a few hours, probiotic-rich) and a Canned Version (shelf-stable). Both are delicious and much healthier than store-bought versions.
Prep time: 20 minutes Cook time: 30-40 minutes (for roasting beets) Passive time: 2 hours – 2 days (for pickling) Yields: 1 quart (litre) jar
Ingredients:
· 2 lbs (about 1 kg) fresh beets (4-5 medium beets)
· 1 small red onion, thinly sliced (optional)
· 1 cup apple cider vinegar (or white vinegar)
· 1 cup water
· ¼ cup raw honey, maple syrup, or coconut sugar (adjust to taste)
· 1 teaspoon sea salt or pickling salt
· 6-8 whole peppercorns
· 2 whole cloves
· 1 bay leaf
· 1 cinnamon stick (optional)
Equipment:
· A large, clean 1-quart (1-litre) glass jar with a tight-sealing lid
· Pot for boiling brine
· Gloves (to prevent stained hands!)
Instructions:
Part 1: Prepare the Beets
- Roast (Recommended for best flavor): Preheat oven to 400°F (200°C). Scrub beets thoroughly, trim tops, and wrap individually in foil. Place on a baking sheet and roast for 45-60 minutes, or until easily pierced with a knife. Let cool, then peel—the skins should slide right off. Cut into slices, cubes, or wedges.
- Boil (Faster method): Place whole, unpeeled beets in a pot and cover with water. Bring to a boil and simmer for 30-45 minutes until tender. Drain, let cool, and peel. Slice or cube.
Part 2: Make the Pickling Brine
- In a medium saucepan, combine the apple cider vinegar, water, honey (or sweetener), salt, and all spices (peppercorns, cloves, bay leaf, cinnamon stick).
- Bring the mixture to a gentle simmer over medium heat, stirring until the honey and salt are fully dissolved. Do not boil. Remove from heat.
Part 3: Pack the Jar
- Place the sliced optional red onion at the bottom of your clean jar.
- Pack the peeled and sliced beets tightly into the jar, leaving about 1 inch of headspace at the top.
- Carefully pour the warm brine over the beets, ensuring they are completely submerged. Tap the jar gently on the counter to remove any air bubbles.
Choose Your Pickling Method:
Method A: Quick Refrigerator Pickles (Probiotic-Rich)
- Let the jar cool to room temperature on the counter.
- Once cool, seal the jar tightly with its lid and place it in the refrigerator.
- The pickles will be ready to eat in as little as 2 hours, but for the best flavor, let them pickle for at least 24-48 hours.
- They will keep in the refrigerator for 3-4 weeks.
Method B: Canned for Shelf-Stability
- This is only necessary if you want to store them at room temperature. Follow the quick pickle steps above, but use proper canning technique for safety.
- While the brine and beets are still hot, use a canning funnel to fill sterilized canning jars, leaving ½ inch headspace.
- Wipe the rims, apply lids and bands, and process in a boiling water bath for 30 minutes (adjust time for your altitude).
- Remove jars and let cool completely. Check that seals are tight. Store in a cool, dark place for up to a year.
🌟 Why This Recipe is Healthy:
· Less Sugar: Uses a fraction of the sugar found in most store-bought pickled beets.
· Apple Cider Vinegar: Contains probiotics (especially in the quick-pickle method) and may help with blood sugar regulation.
· No Artificial Ingredients: No preservatives, artificial colors, or artificial sweeteners.
· Beets Themselves: Are a great source of fiber, folate, manganese, potassium, and iron.
👩🍳 Pro Tips & Variations:
· For a probiotic boost: Ensure your quick-pickled beets are not too hot when you lid them, as heat can kill beneficial bacteria.
· Add-ins: Feel free to add other spices like a slice of fresh ginger, a few strips of orange zest, or a sprig of fresh dill.
· Golden Beets: For a less messy option, use golden beets! They are equally delicious and won’t stain everything pink.
· Use the Juice! Don’t pour the leftover pickling liquid down the drain. It makes a fantastic base for salad dressings or even a tangy addition to cocktails.
Enjoy your vibrant, tangy, and healthy homemade pickled beets! They are perfect on salads, grain bowls, sandwiches, or as a side dish.