Healthy Pickled Beets Recipe

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Healthy Pickled Beets Recipe

Table of Contents

Description

This Healthy Pickled Beets recipe is a nutritious and delicious way to enjoy beets with a tangy and slightly sweet flavor. Unlike store-bought pickled beets, this homemade version uses natural sweeteners and simple ingredients, making it a healthier alternative. It’s perfect as a side dish, salad topping, or snack.

Ingredients

  • 4 medium beets (about 1 ½ lbs), washed and trimmed
  • ½ cup apple cider vinegar (or white vinegar)
  • ¼ cup water
  • 2 tablespoons honey (or maple syrup for a vegan option)
  • ½ teaspoon salt
  • ¼ teaspoon black pepper (optional)
  • ½ teaspoon mustard seeds (optional, for extra flavor)
  • ½ teaspoon whole peppercorns (optional)
  • 1 clove garlic, smashed (optional)

Instructions

1. Cook the Beets

  1. Place the beets in a large pot and cover with water.
  2. Bring to a boil and cook for about 30–40 minutes, or until fork-tender.
  3. Drain and let them cool slightly, then peel the skin off using your hands or a paper towel.

2. Slice and Prepare the Brine

  1. Slice or cut the beets into wedges or rounds.
  2. In a small saucepan, combine vinegar, water, honey, salt, and optional spices. Bring to a boil, then remove from heat.
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3. Pickle the Beets

  1. Place the sliced beets into a clean jar or container.
  2. Pour the warm brine over the beets, ensuring they are fully covered.
  3. Let them cool to room temperature, then cover and refrigerate.

4. Serve and Enjoy

  1. Allow the beets to marinate for at least 24 hours for the best flavor.
  2. Serve as a side dish, salad topping, or snack.

Notes & Tips

  • Roasting Option: For a richer flavor, roast the beets at 400°F (200°C) for about 45 minutes instead of boiling.
  • Storage: These pickled beets last up to 2 weeks in the refrigerator.
  • Sweetness Adjustments: Add more or less honey/maple syrup to suit your taste.
  • Spice Variations: Add cinnamon sticks, cloves, or bay leaves for additional depth of flavor.
  • Quick Pickling Tip: If in a rush, thinly slice beets to speed up pickling time (ready in 6–8 hours).

Servings

This recipe makes about 4 servings (about 2 cups total).

Nutritional Information (Per Serving)

  • Calories: 80
  • Carbohydrates: 18g
  • Fiber: 3g
  • Sugar: 12g
  • Protein: 1g
  • Fat: 0g
  • Vitamin C: 10% DV
  • Iron: 6% DV

(Note: Nutritional values are approximate and depend on portion sizes and ingredient brands.)

Health Benefits of Pickled Beets

✅ Rich in Antioxidants – Beets are packed with betalains, which help fight inflammation.
✅ Supports Heart Health – Nitrates in beets may help lower blood pressure.
✅ Boosts Digestion – High in fiber, aiding gut health.
✅ Good for Athletic Performance – Beets help improve stamina and endurance.
✅ Liver Detoxification – The natural compounds in beets support liver function.

Q&A Section

Q: How long do pickled beets need to sit before eating?

A: They taste best after 24 hours, but you can eat them as soon as 6 hours after pickling.

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Q: Can I use pre-cooked or canned beets?

A: Yes! If using canned beets, just drain and rinse them before pickling. Reduce the brining time to about 2 hours.

Q: How long do these pickled beets last?

A: When stored in an airtight container in the refrigerator, they last up to 2 weeks.

Q: Are pickled beets good for weight loss?

A: Yes! Beets are low in calories and high in fiber, helping with digestion and keeping you full longer.

Q: Can I make this recipe sugar-free?

A: Absolutely! Simply omit the honey/maple syrup, or use a sugar-free sweetener like stevia.

Would you like any modifications, such as a different vinegar type or alternative spices? 😊

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