Pickled red onions are our new favorite meal add-on! They’re easy-to-make, packed full of valuable nutritional elements, and they’re a tasty replacement to most unhealthy condiment options out there.
What Makes Pickled Red Onions So Healthy?
Red onions are rich in folate AKA Vitamin B9 which can improve cardiovascular health and reduce your risk of a stroke. Our pickled red onions contain many other vitamins and minerals such as calcium, potassium, magnesium, and Vitamin C. Incorporating nutrient-dense foods such as red onions into your diet can also help improve the immune, nervous, and digestive systems of your body.
Apple cider vinegar is beneficial for every day use, on or off the Clean Program. It can help with digestion and general immunity.
Pickled Red Onions for a Digestive Boost
Fermented vegetables such as sauerkraut or pickled red onions contain high amounts of good probiotics and digestive enzymes. Maintaining a healthy gut flora can aid your digestion and overall energy levels. Fermented foods can even improve the quality of your skin as many skin disorders such as acne can be traced back to the gut.
How Pickled Foods Like Red Onions Fit on the Plate
Fermented foods are often seen alongside heavier, dense dishes -- think bratwurst and sauerkraut, bibimbap and kimchi, or a burger with a classic pickle on the side. Eating fermented foods can help prepare your body for digestion and these veggies become essential (along with a good digestive enzyme) when heavier foods are introduced.
Pickled red onions pair perfectly with a hearty quinoa dish, healthy chicken sliders, or even on top of a bowl of heartwarming soup. The sweet and sour taste of pickled red onions can help you feel fuller longer and reduce sugar cravings that often hit in the late afternoon.
Learning how to pickle vegetables is a great way to add creativity and healthy taste to your favorite recipes to impress your friends and family while making them healthier, too.
Prep time: 30 minutes to overnight
1 large red onion
¼ cup apple cider vinegar
2 tablespoons olive oil
1 tablespoon coconut palm sugar
pinch sea salt
1 sliced jalapeno or ½ teaspoon red pepper flakes
1 crumbled bay leaf
1 teaspoon yellow mustard seeds
1 teaspoon fennel seeds
1 tablespoon chopped cilantro, dill, or parsley
1 garlic clove minced
Slice the red onion ¼ inch thick or less. Use your hands to break up the onion, removing the inner core/sprout.
Whisk together the pickling liquid and seasonings of choice.
Pour over the onions, toss well and let stand for a minimum of 30 minutes. Toss a few times whenever you can. This can be made the day before and left in the fridge to pickle overnight.
The onions are ready when they shrink down and are quite soft. Store refrigerated in an airtight container and use within a week.
Recipe by Frank Giglio
Photography by Lynn Karlin
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