Healthy Pickled Beets Recipe

Healthy Pickled Beets Recipe

• Prep time: 15 minutes
• Cook time: 30–40 minutes (for boiling beets)
• Yields: 1 large mason jar (approx. 1 quart)

Ingredients:

• 2 lbs fresh whole beets (about 4 to 5 medium beets, washed with greens trimmed off)
• 1 cup apple cider vinegar (unfiltered with “the mother” offers a nice depth of flavor)
• 1 cup water
• 1 to 2 tbsp raw honey or pure maple syrup (optional, to taste; can be omitted for a sugar-free version)
• 1 tsp kosher salt or sea salt
• 1 whole garlic clove, peeled and smashed
• 1 small yellow or red onion, thinly sliced
• Whole spices: 1 tsp whole black peppercorns, 1 tsp whole mustard seeds, and 2 whole cloves (or a cinnamon stick for extra warmth)

Step-by-Step Instructions

1. Cook the Beets:
   • Place the washed beets in a medium saucepan and cover them with water. Bring to a boil, then lower the heat to a gentle simmer. Cover and cook for 30 to 40 minutes, or until a fork easily slides to the center of the largest beet. (Alternatively, you can roast them wrapped in foil at 400°F (200°C) for about 45–60 minutes).
2. Peel and Slice:
   • Drain the hot water and plunge the cooked beets into a bowl of ice water to stop the cooking process. Once cool enough to handle, use your fingers or a paper towel to rub the skins right off (they should slide off easily). Slice the peeled beets into rounds, wedges, or matchsticks.
3. Prepare the Jar:
   • Pack the sliced beets and thinly sliced raw onions tightly into a clean 1-quart glass mason jar, interspersing the smashed garlic clove and whole spices among the layers.
4. Make the Brine:
   • In a small saucepan, combine the apple cider vinegar, water, honey/maple syrup (if using), and salt. Bring the mixture to a gentle boil over medium heat, stirring just until the salt and honey dissolve completely.
5. Combine and Cool:
   • Carefully pour the hot brine over the beets in the jar, ensuring the beets are completely submerged in liquid. Let the jar cool uncovered on the counter to room temperature (about 30 minutes).
6. Refrigerate and Marinate:
   • Secure the lid tightly and place the jar in the refrigerator. While you can eat them once cooled, they taste best after sitting in the brine for at least 24 hours to let the flavors fully develop.

Storage and Health Benefits

• Shelf Life: Because these are refrigerator pickled beets (not heat-processed for shelf-stable canning), they will keep safely in your refrigerator for up to 3 to 4 weeks.
• Health Perks: Beets are naturally rich in dietary nitrates (which support healthy blood pressure and circulation), folate, and powerful antioxidants called betalains, which give them their striking red color and help reduce inflammation.