Pickling: Delicious and Nutritious!

The other morning, I looked in my fridge and saw a huge head of cabbage that was about to go bad. So what did I do? I pickled it... which is a perfect way to use up veggies in the fridge. It only takes a few ingredients to make a delicious and nutritious snack with all types of veggies!

Now, making quick pickles is different from fermentation, which is also an extremely nutritious and delicious way to use veggies. For the purpose of keeping life less complicated, we are going to focus on quick pickling rather than fermentation.

Pickling something is simple, it fits in your busy life, and it supports your body! Just chop up your veggies, mix with salt, and some... well, actually, let's get into the health benefits, then I will get into my pickled cabbage recipe.

Pickling vs. Fermentation

These two are often put in a similar category, but they serve different purposes. Fermentation relies on bacteria, time, and naturally occurring sugars to create probiotic-rich foods. Pickling uses acidity to preserve vegetables and enhance their flavor.

Vinegar creates an environment that inhibits bacterial growth, which means that pickled foods do not contain probiotics that fermented foods have. Even without these probiotics, pickled veggies can help with digestion and gut inflammation without overstimulating the gut.

Either way, you go, your body will thank you!

A Versatile Practice!

Pickling works with all kinds of vegetables, including:

• Cabbage

• Carrots

• Cucumbers

• Radishes

• Red Onions

• Beets

• Asparagus

The pickling process softens the vegetables' fibers without using heat, which makes them easier to digest while preserving heat-sensitive nutrients like vitamin C and polyphenols. It also extends shelf life, reducing food waste and increasing the likelihood that vegetables actually get eaten.

How Pickled Veggies Support the Body

1. Digestive Support! Stomach acid is essential for breaking down food, absorbing minerals, and protecting against pathogens. The acidity from vinegar helps signal the stomach to produce hydrochloric acid. Eating pickled veggies with a meal may help support digestion, reduce bloating, and improve digestive efficiency!

2. Nutrient Preservation and Antioxidant Support! Veggies contain antioxidants that are heat sensitive; by pickling them, it preserves these compounds while also breaking them down, making them easier to digest!

3. Blood Sugar Balance and Metabolic Support! Vinegar supports post-meal blood sugar regulation. When paired with meals, pickled vegetables can help reduce glucose spikes and support insulin sensitivity. Balance is the key!

4. Hydration and Mineral Support! The saltwater brine used in pickling techniques provides electrolytes. Sodium plays a huge role in hydration. Using a mineral-rich salt adds trace minerals that further support hydration and daily nourishment!

How to Use Quick Pickles.

Quick-pickled vegetables are most effective when used consistently in small amounts. A few forkfuls alongside meals can support digestion and blood sugar balance without overdoing acidity.

They pair well with:

• Protein bowls

• Salads

• Taco bowls and lettuce wraps

• Eggs and roasted vegetables

Consistency matters more than quantity. It's all about balance.

Pickled Purple Cabbage Recipe!

Ingredients:

• Purple Cabbage (1/2 head)

• One Part Apple Cider Vinegar

• One Part Filtered Water

• 2 Tsp Salt

• Black Peppercorns

*All Organic Ingredients, Please!

Directions:

1. Shave or cut your cabbage into small strips and place in a bowl with salt, mix, and let sit for 15 minutes.

2. Grab a jar and add your cabbage, water, vinegar, and peppercorns. Make sure the cabbage is fully submerged. Feel free to adjust the amount of ingredients you use!

3. Keep your jar in the fridge for up to 4-weeks! Enjoy!

Notes:

• Please play around with ingredients, use different veggies, or herbs such as dill! Get creative.

• Enjoy in small doses, I love putting my pickled cabbage on a salad that's filled with protein and healthy fats such as avocado.

• Add more liquid or take away liquid based on your jar and the amount of veggies.

• Make multiple jars and gift them to your friends or loved ones! Who doesn't love pickled things?

Now Get To Pickling!

The goal is simplicity while keeping mindful of your body's needs. It isn't meant to be complicated; simple tasks like pickling can add nutrients to your daily life without hours and hours in the kitchen.

Try it out, get creative, and have fun. Stay intentional and true to yourself and your lifestyle.