Quick and Flavourful Pickled Red Onions with Herbs
This is my go-to recipe for a good garnish to add some colour to my dishes – did you know it’s been scientifically proven that colourful food makes you happier? And what colour is better than pink!
Anyways, pickled onions aren’t only pretty, they also hold some pretty crucial health benefits for our gut since they’re fermented. So, they’re very ideal to add into the Cancer Conscious diet when and where possible.
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This recipe is so easy to make and requires just a few simple ingredients. All you need is some sliced red onions, garlic cloves, dried herbs, apple cider vinegar, sea salt, and monk fruit sweetener.
By following the easy directions, you’ll end up with a jar full of tasty pickled onions that will brighten up any dish. What’s even better is that these pickled onions will keep for up to 3 weeks in the fridge, so you can always have some on hand to add to your favourite dishes.
Trust me, once you try these pickled red onions, you’ll wonder how you ever lived without them!
Why it’s Cancer Conscious
At Cancer Conscious Co., we focus on recipes and lifestyle choices that promote overall well-being and cancer prevention. Our pickled red onions with herbs align with this mission for several reasons:
- Red Onions: Rich in antioxidants, red onions contain compounds like quercetin and anthocyanins that help neutralize free radicals and reduce inflammation, potentially lowering cancer risk.
- Apple Cider Vinegar: Known for its alkalizing properties, apple cider vinegar supports a healthy pH balance within the body. Additionally, it may aid digestion and contribute to overall gut health.
- Rosemary and Oregano: Both herbs possess antioxidant and anti-inflammatory properties, as well as potential antimicrobial benefits, which can support the immune system and contribute to a healthier internal environment.
- Non-Iodized Salt: Unlike iodized salt, non-iodized salt does not contain additives that could be harmful in excessive amounts, making it a more natural choice.
- Monk Fruit Sweetener: This natural sweetener is a healthier alternative to refined sugar, as it does not negatively impact blood sugar levels or contribute to inflammation.
- Garlic: Contains sulfur-containing compounds, like allicin and diallyl disulfide, that inhibit tumor growth and reduce cancer risk. Also supports immune system function and promotes detoxification, further contributing to cancer prevention.
Material you'll need
- Quart-sized Mason Jar: A clean, quart-sized mason jar is necessary for storing and pickling the onions. Ensure it’s well-sealed to maintain freshness and prevent contamination.
- Small Saucepan: A small saucepan is needed to boil the vinegar, salt, and monk fruit sweetener, creating the brine for the pickled onions.
- Cutting Board and Knife: A sharp knife and cutting board are essential for slicing the red onions and garlic (if using) into consistent, thin slices.
Ingredients
- Apple Cider Vinegar: This tangy ingredient provides acidity and acts as a natural preservative, contributing to the pickling process. Its alkalizing properties may also support gut health and contribute to cancer prevention.
- Red Onions: Sliced red onions form the base of this recipe, providing a vibrant colour and a slightly sweet, pungent flavour. Onions contain antioxidants like quercetin and anthocyanins, which can neutralize free radicals and reduce inflammation.
- Rosemary and Oregano: These fragrant herbs infuse the pickled onions with earthy, savoury notes. Additionally, they offer antioxidant and anti-inflammatory properties that support overall health and may contribute to cancer prevention.
- Non-Iodized Salt: Salt is essential for the pickling process and adds flavour to the onions. Opting for non-iodized salt ensures that you’re not consuming additives that could be harmful in large quantities.
- Garlic: Rich in sulfur-containing compounds such as allicin and diallyl disulfide, garlic has potential cancer-fighting properties. It can help inhibit tumour growth, support immune function, and promote detoxification.
- Monk Fruit Sweetener: This natural sweetener is derived from the monk fruit, a small, green melon native to Southeast Asia. Unlike refined sugar, monk fruit sweetener does not affect blood sugar levels or contribute to inflammation, making it a healthier choice for sweetening the pickled red onions.
Tips and tricks
Here are some helpful tips and tricks to ensure your pickled onions turn out perfectly every time:
- Use high-quality ingredients: Opt for fresh, organic red onions and high-quality vinegars for the best flavor and nutritional value.
- Clean and sterilize your jar: Wash your jar with hot, soapy water and rinse it thoroughly before use. To sterilize, place the jar in a pot of boiling water for 10 minutes, then remove it carefully and let it dry.
- Adjust the flavor: Feel free to experiment with different vinegars, sweeteners, and herbs to create your perfect flavour combination. You can also increase or decrease the amount of sugar or salt to suit your taste.
- Slicing the onions evenly: Use a mandoline or sharp knife to slice the onions evenly. This ensures that they pickle consistently and look more appealing.
- Submerge the onions fully: Make sure the onions are completely submerged in the pickling liquid to prevent mold growth and ensure even pickling.
- Experiment with other vegetables: You can use this same recipe to pickle other vegetables like carrots, cucumbers, or beets. Just make sure to adjust the pickling time accordingly.
Be sure to share your creations on social media using the hashtag #CancerConsciousCooking. We can’t wait to see what you come up with! 📷🍲🤤
Quick and Flavourful Pickled Red Onions
Ingredients
- 2 cups thinly sliced red onions
- 5-6 thinly sliced garlic cloves
- 1/2 tsp dried rosemary
- 1/2 tsp dried oregano
- 1 cup apple cider vinegar
- 2 tablespoons iodized sea salt
- 1 tablespoon monk fruit sweetener
Instructions
- Pack 2 cups thinly sliced red onions, 5-6 thinly sliced garlic cloves, 1/2 tsp dried rosemary, and 1/2 tsp dried oregano into a quart-sized jar, leaving about half an inch of space at the top.
- In a saucepan, heat 1 cup apple cider vinegar, 2 tablespoons iodized sea salt, and 1 tablespoon monk fruit sweetener until boiling.
- Pour the hot vinegar mixture over the onions and herbs in the jar.
- Let the jar cool to room temperature, then store it in the refrigerator.
- Your pickled red onions will keep for up to 3 weeks when stored properly in the fridge.
Notes
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Patience is Key: For the best flavour and texture, allow the pickled red onions to marinate in the refrigerator for at least 24 hours before enjoying. The longer they sit, the more flavorful they will become.
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Store in the Fridge: Keep your pickled red onions refrigerated in an airtight container or jar, ensuring they remain submerged in the brine. This will help preserve their freshness and prolong their shelf life.
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Use within 2 Weeks: For optimal flavour and texture, consume the pickled red onions within 2 weeks of preparation. After that, they may begin to lose their crispness and taste.
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Vinegar Choice: If you prefer a milder vinegar flavour, try using white wine vinegar or rice vinegar as a substitute for apple cider vinegar. However, be aware that these vinegars may not offer the same potential health benefits.
Nutrition
Dishing It Up: Creative Ways to Use Your Pickled Onions
Now that you have a jar full of tangy, sweet, and herby pickled onions, you might be wondering how to make the most of them. Fear not, as these versatile little gems can enhance various dishes! Here are some mouthwatering suggestions:
- Salads: Mix pickled onions into salads made with leafy greens, roasted vegetables, and vegan dressings or vinaigrettes.
- Cancer-conscious tacos: Pile pickled onions onto your tacos filled with plant-based proteins, like tempeh or black beans, and other fresh veggies.
- Roasted vegetables: Serve pickled onions alongside roasted veggies, such as sweet potatoes, butternut squash, or bell peppers.
- Grain bowls and veggie bowls: Incorporate pickled onions into grain or veggie bowls using gluten-free grains like quinoa or brown rice, and a variety of colourful, cancer-fighting vegetables.
- Pickled onion relish: Blend your pickled onions into a chunky relish, which can be used as a topping.
- Buddha bowls: Create a cancer-conscious Buddha bowl with a base of leafy greens, gluten-free grains, roasted vegetables, and top with pickled onions for a tangy, colourful touch.
- Snack time: Enjoy pickled onions as a delicious, gut-healthy, cancer-conscious snack straight from the jar!
