Homemade DIY Pickled Beets

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As a child, I loved when my mom went to the salad bar at a restaurant because it meant I would get to have some pickled beets! As my nutritional needs evolved, I wanted to ensure every bite of food I took was nutrient rich and free from refined sugars. I enjoy these with smoked salmon or incorporated into a hearty stew (check out my bison stew recipe). They also make your standard egg salad an awesome color!

 

Further Food Nutritionist Commentary:

Fermented foods can boost immunity, help balance stomach acid, enhance digestion, and build up a healthy gut flora. These are full of B vitamins, vitamin A, magnesium, potassium, iron and fiber. Maple syrup contains more minerals than refined sugar, so it’s a great substitution for sweetness in this recipe.

By Casey Giltner, Nutritionist

Homemade DIY Pickled Beets

  • Prep Time: 1 hour
  • Cook Time: Over night to 6 months to cure
  • Servings: 1 pint

Ingredients

3 medium size beets

⅓  cup plus 2-3 tablespoon unfiltered apple cider vinegar

½ cup water (filtered)

1 tablespoon maple syrup (grade B dark)

1 tablespoon sea or kosher salt

½ teaspoon juniper berry and/or caraway seed

½ teaspoon black peppercorn

1 cinnamon stick

½ teaspoon whole allspice

Instructions

  1. Peel and slice beets as desired.
  2. For firm pickled beets leave them raw, otherwise, boil beets till desired tenderness, drain and set aside.
  3. Combine ½ cup vinegar, water, salt and maple syrup in a saucepan, bring to boil, then set aside.
  4. Add spices to mason jars.
  5. Add beets, making sure they are about ½” below the rim.
  6. Carefully pour hot brine into jar to 1″ below the rim.
  7. Add 2-3 tablespoons cold vinegar, making sure all beets are submerged.
  8. Put on lids to “just” tight, do not over tighten!
  9. Let jars cool to room temperature, lids may or may not “pop” down.
  10. Transfer to fridge and let cure at least overnight and up to 6 months.
Peel and slice beets as desired. For firm pickled beets leave them raw, otherwise, boil beets till desired tenderness, drain and set aside. Combine ½ cup vinegar, water, salt and maple syrup in a saucepan, bring to boil, then set aside. Add spices to mason jars. Add beets, making sure they are about ½” below the rim. Carefully pour hot brine into jar to 1″ below the rim. Add 2-3 tablespoons cold vinegar, making sure all beets are submerged. Put on lids to “just” tight, do not over tighten! Let jars cool to room temperature, lids may or may not “pop” down. Transfer to fridge and let cure at least overnight and up to 6 months.

Nutrition Information

Per 1 Pint Jar:  Calories: 181; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 6943mg; Potassium: 898mg; Carbohydrate: 44g; Fiber: 11g; Sugar: 29g; Protein: 4g

Nutrition Bonus: Iron: 29%; Vit C: 24%; Calcium: 17%

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  1. Pingback: Surprising ways to add pickled foods into each meal, for gut health | Further Food

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