Recipe:
2 small red onions
Roughly 4 cups of distilled vinegar
1 TBSP honey
2 TBSP Italian seasoning
1 TBSP ground ginger
3 TBSP Pickling Spice (I used the Frontier Co-op brand)
Instructions:
Slice both onions into thin strips- I cut the onion in half first, laid one half on it’s flat side and cut about 1 cm slices)
Add sliced onions to a jar large enough to fit the two onion slices (I used a 32oz jar: https://amzn.to/3EQaGyv )
Add honey and all seasonings
Add vinegar – fill it to the top of the jar
Refrigerate overnight
I add them to just about everything I eat – on top of eggs, avocado toast, chili, salads; within sandwiches/wraps
7 Reasons Why You Want to Add Pickled Onions To Your Diet
- Supports Digestive Health: One of the most notable benefits of pickled onions comes from their fermentation process. While pickled onions are not as fermented as sauerkraut or kimchi, they still undergo a mild fermentation when placed in a vinegar solution. This fermentation can promote the growth of beneficial probiotics that support gut health.
- The probiotics found in pickled onions can help balance the gut microbiome, which is essential for proper digestion and overall health. A healthy gut microbiome has been linked to improved immune function, better digestion, and a reduced risk of digestive issues like constipation and bloating.
- Additionally, onions themselves are rich in prebiotic fibers, which act as food for the beneficial bacteria in the gut. By eating pickled onions, you’re helping nourish these good bacteria, further supporting digestive health.
- Boosts Immunity: Onions, including pickled ones, are rich in vitamin C, a powerful antioxidant that supports a healthy immune system. Vitamin C helps stimulate the production of white blood cells, which are responsible for fighting off infections and illnesses. It also has anti-inflammatory properties, which can reduce the risk of chronic diseases.
- Furthermore, the sulfur compounds found in onions have been shown to have antimicrobial properties. These compounds help kill harmful bacteria and promote the growth of beneficial bacteria, which can boost overall immunity.
- Helps Regulate Blood Sugar: Onions, including pickled varieties, are low on the glycemic index, which means they have a minimal impact on blood sugar levels. Additionally, onions contain compounds that may help regulate blood sugar levels, making them beneficial for people with diabetes or those looking to maintain stable energy levels.
- A study published in the Journal of Medicinal Food found that onion extracts could help reduce blood sugar levels and improve insulin sensitivity. While the pickling process may alter some of the onion’s chemical composition, pickled onions can still offer some of these blood sugar-regulating benefits.
- Promotes Heart Health: The antioxidants and sulfur compounds found in pickled onions may contribute to better heart health. These compounds help reduce oxidative stress and inflammation, both of which are risk factors for heart disease. Additionally, onions have been shown to help lower blood pressure and cholesterol levels, two important factors in maintaining cardiovascular health.
- A study published in the American Journal of Clinical Nutrition found that onion consumption can lower LDL cholesterol (often referred to as “bad” cholesterol), which can reduce the risk of atherosclerosis (plaque buildup in the arteries). The potassium found in onions can also help regulate blood pressure by balancing out the effects of sodium in the diet.
- Supports Healthy Skin: Pickled onions contain compounds that can benefit the skin. The antioxidants found in onions, particularly flavonoids, protect the skin from damage caused by free radicals. Free radicals are unstable molecules that can damage skin cells, leading to premature aging and an increased risk of skin conditions like acne and eczema.
- the vitamin C content in pickled onions supports collagen production, which is essential for maintaining skin elasticity and preventing wrinkles. Regular consumption of pickled onions can help keep your skin looking youthful and vibrant.
- May Help Detoxify the Body: Onions, particularly red onions, contain sulfur compounds that support the liver’s natural detoxification processes. The liver is responsible for filtering out toxins and waste products from the body, and the compounds in onions can help improve its function.
- These sulfur compounds also help eliminate heavy metals from the body, which can accumulate over time and cause harm to various organs. Regularly consuming pickled onions may assist the body in flushing out toxins and promoting overall detoxification.
- Aids in Weight Loss: While pickled onions are not a magic weight loss food, they can support weight management in several ways. First, they’re low in calories, making them a great addition to meals without significantly increasing your calorie intake. Second, the fiber content in onions can help promote feelings of fullness, which can reduce overall calorie consumption.
- the vinegar used in pickling has been shown to help regulate blood sugar levels and reduce insulin spikes, which can help control cravings and reduce fat storage. The acetic acid in vinegar may also aid in fat breakdown, making it easier for the body to burn fat.