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, or 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 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
Ingredients:
1 large red onion
¼ cup apple cider vinegar
2 tablespoons olive oil
1 tablespoon coconut palm sugar
pinch sea salt
Optional ingredients:
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
Directions:
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 and photography by Clean Team
If you enjoyed this article, we recommend checking out 7 Foods That Boost Collagen for Youthful Skin
FAQs
I can't stop eating pickled red onions. And turns out they're really good for you. They are good for digestion, heart health, and can reduce your risk of stroke. They are also an antioxidant and loaded with nutrients.
Is it okay to eat pickled onions every day? ›
Pickled onions, for example, can be a beneficial part of a healthy diet. The pickling process does use a large amount of salt and sugar, but when eaten in moderation and considering the fact that pickled vegetables retain their nutritional values, they can be included in your diet.
What's the best vinegar to pickle onions? ›
I particularly like a mix of white wine and rice vinegar, and apple cider vinegar and white vinegar are a fun tangy combination. These variations are great, but they're totally optional; your quick pickled onions will be delicious even if you stick to the basic recipe!
Are pickled onions bad for your heart? ›
The average person consumes roughly 20 pounds of this pungent and versatile food per year, eating onions raw, cooked, pickled, or powdered. They're rich in chemicals that can help protect your heart, lower your risk of some cancers, and make it easier for your body to make insulin.
Do pickled onions raise blood sugar? ›
These pickled red onions are easy to make, add a delicious zing to just about any dish, and are blood sugar friendly.
Which onion is healthiest? ›
Red and yellow onions are richer in antioxidants than other types. In fact, yellow onions may contain almost 11 times more antioxidants than white onions ( 25 ). Cooking can significantly reduce levels of some antioxidants ( 26 ).
Is drinking pickled onion vinegar good for you? ›
Was this helpful? Drinking pickle juice might sound gross, but there are several reasons to consider it. It is hydrating and may help with muscle cramps, blood sugar, and gut health, among other benefits. Athletes have been sipping this briny beverage for years.
How long do pickled onions last in vinegar? ›
Pickled onions can last in the refrigerator for up to 3 weeks. I like them best during the first week because they are the most crisp, but they're still yummy later on.
How long should you leave pickled onions before eating? ›
Seal the jars and leave to cool. The onions will be ready to eat after about 1 month or better if kept for 2. Once opened store in the fridge.
How much red onion should I eat a day? ›
So here is a simple, powerful health-enhancing recommendation: Eat an onion every day. One medium-sized onion equals approximately one cup of onion when chopped. And while raw onions contain a whopping load of protective compounds, even cooked onions still weigh in heavily on the protective side.
Aside from giving your meals a flavor boost, onions are teeming with nutrients down to the core. Each layer is abundant with anti-inflammatory properties, vitamins and nutrients.
Do pickled red onions give you gas? ›
Onions. Onions are another common foodstuff that can cause gas. Onions contain fructan, which is difficult for the small intestine to absorb. When these sugars pass into the large intestine, they come into contact with gut bacteria and ferment – causing gas as a byproduct.
Do pickled onions count towards your 5 a day? ›
Pickled gherkins and pickled onions
They might be made from vegetables, but these don't count because they almost always have sugar and/or salt added. There can be big differences between products and brands, so if you're buying pickles, check the label and choose the one with the lowest salt and sugar.
Why do people eat pickled onions? ›
Not only are these onions a gorgeous color, but they taste delicious and spice up tacos, salads, or grain bowls! They also compliment so many other foods such as lettuce, eggs, and quinoa plus they have incredible health benefits.
Do pickled onions have good bacteria? ›
Onions are naturally high in prebiotics - the food our gut bugs love to feed on, and when we pickle them, they produce probiotics - the beneficial bacteria we need to repopulate our gut.
