If you want to add a tangy twist to your meals while boosting your gut health, pickled red onions are just what you need. This sugar-free recipe is simple, delicious, and packed with probiotics that aid digestion. I like adding pickled onions to toasts, salad bowls, tacos, and Asian-inspired meals.

The Benefits of Pickled Red Onions and Fermented Foods

Probiotics: Fermentation introduces beneficial bacteria, known as probiotics, into the food. These bacteria are crucial for maintaining a healthy balance in our gut microbiome, which plays a vital role in
Improved Digestion: The probiotics in fermented foods can help balance the gut flora, which is essential for proper digestion. They can aid in the breakdown of food, making it easier for your body to absorb nutrients.
Nutrient Enhancement: The fermentation process can actually increase the availability of vitamins and minerals in food. For example, it can lead to an increase in levels of B vitamins and omega-3 fatty acids.
Immune System Support: A large portion of the immune system is housed in the gut. By promoting a healthy gut environment, fermented foods like pickled red onions can play a part in supporting the immune system.
Anti-inflammatory Properties: Some studies suggest that fermented foods have anti-inflammatory properties, which can be beneficial for reducing the risk of certain chronic diseases.
Better Blood Sugar Control: Fermentation can help in stabilizing blood sugar levels. The high fiber content in foods like onions can slow down the absorption of sugar.
Preservation of Food: Fermentation is an ancient method of preserving food. This process extends the shelf life of foods without the need for artificial preservatives.
Unique Flavors: Fermentation imparts a distinct, tangy flavor to foods, enhancing the taste experience. Pickled red onions, for instance, add a flavorful punch to salads, tacos, and sandwiches.
Low in Calories: Fermented foods are often low in calories while being high in nutrients, making them a great addition to a weight management diet.
Detoxification: Some fermented foods are believed to play a role in detoxifying the body by breaking down and eliminating harmful substances.

Ingredients

2 small red onions or 1 large
120ml apple cider vinegar (1/2 cup)
Juice from 1/2 lemon
1 tsp sea salt
1/4 tsp peppercorns

Instructions

Add all ingredients, except onions, in a jar and mix well.
Peel and slice the red onion. Slice them thickly or thinly depending on your preference.
Add the onions to the jar. Push them into the apple cider mixture until they’re covered. If you need to, pour more apple cider vinegar to cover the onions.
Screw the lid on and shake it. Then, let it set the fridge overnight.

More Information

FAQs:

Can I use a different type of onion? Yes, white onions can be substituted, though they will slightly alter the taste.
Is it necessary to use apple cider vinegar? Apple cider vinegar is preferred for its health benefits, but you can use white vinegar in a pinch.

Ingredient Substitutions:

No lemon juice? Use lime juice or white vinegar as a substitute.
Out of sea salt? Kosher salt or regular table salt can be used, though the flavor profile maybe changes slightly.

Serving Suggestions:

Pickled red onions are versatile! Add them to sandwiches, salads, tacos, or even as a garnish for grilled meats.
They provide a delightful tang and crunch, elevating simple dishes to gourmet status.

Storage:

Store in the refrigerator for up to two weeks.

Insider Tip

After you’ve used up the pickled onions, don’t throw away the pickling liquid! It’s a flavorful concoction perfect for salad dressings, marinades, or even for jumpstarting your next batch of pickles. This way, you maximize flavor and minimize waste, making your kitchen adventures both efficient and delicious!