Pickled Red Onions

In our demanding roles as physicians, finding time for cooking can often feel like an insurmountable challenge. Today, I’m excited to share a game-changer that has shifted my own approach to quick, healthful recipe enjoyment: pickled red onions. One thing that people can be concerned about when making these is the added sugar. This recipe uses citrus-like oranges to soften the flavor and decrease the need for added refined sugar in classic Pickled Red Onion recipes. Jump to the recipe to see more.

As a doctor who has transitioned into teaching culinary techniques, I’ve discovered that the art of quick pickling isn’t just a preservation technique—it’s a gateway to elevating our meals in flavor and nutritional density. Pickled red onions, in particular, have become my go-to solution for breathing new life into tried-and-true recipes and adding a burst of phytonutrients to otherwise bland dishes.

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The Magic of Pickling

n the case of pickled red onions, the pickling process softens their sharp bite and increases their nutrients’ bioavailability. Pickling is an ancient practice that dates back thousands of years. It transforms ingredients, creating complex flavors and enhancing their nutritional profiles. I love thinking about allllll the combinations that can happen in pickling. It is such a fun and creative possibility.

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A Splash of Flavor, A Wealth of Health

Red onions are already nutritional powerhouses, rich in quercetin – a potent antioxidant known for its anti-inflammatory properties. When pickled, these onions retain their nutrient content while becoming more digestible. The vinegar used in pickling adds its own health benefits, potentially aiding blood sugar control and supporting digestive health (Chen, 2023). This leads me to think that Pickled Red Onions are something to really consider.

Chen GL, Zheng FJ, Lin B, Yang YX, Fang XC, Verma KK, Yang LF. Vinegar: A potential source of healthy and functional food with special reference to sugarcane vinegar. Front Nutr. 2023 Mar 16;10:1145862.

Comparison of Pickled Red Onions with Other Quick Flavor Boosters

We’re often tempted to reach for quick, convenient flavor enhancers. But how do pickled red onions compare to these common choices?

• This recipe for pickled red onions provides flavor with less refined sugar, unlike bottled salad dressings that are frequently heavy in added sugars and preservatives.
• Pickled onions add more fiber to your diet than processed condiments like ketchup or barbecue sauce.
• Although hot sauces are a great way to add flavor and heat, not everyone can handle them. These pickles only slightly increase the flavor. 
• Cheese is a frequent taste enhancer high in saturated fats. Onions in pickles provide a tart taste without the associated cardiovascular risks.

Simply put, pickled red onions offer a unique balance of nutritional value, flavor enhancement, and adaptability that is unmatched by most quick condiments. I cook them often because of this. I also wanted to point out that these techniques are not the same as long-term canning. They are referred to as “fridge pickles” for this reason, and their shelf life is short.

Here’s an Overview of “Canning,” which differs from Quick Pickling

Here’s a general idea of how to prepare pickled onions in larger batches for long-term enjoyment:

1. To increase the quantity of the dish, just multiply each component by three or four.
2. Use the right canning jars: For extended storage, spend money on canning jars with tight-sealing lids.
3. To guarantee the safety of food, sanitize everything. Before using, boil jar lids and utensils.
4. After filling jars, treat them in a hot water bath for ten minutes to ensure shelf stability. As a result, they can be kept for up to six months at room temperature.
5. Date and label: Don’t forget to write the preparation date on your jars.
6. Turn your stock around: To make sure you savor the freshest batch, follow the “first in, first out” rule.

With these tips, you can prepare enough pickled onions to last several months, saving precious time in your busy schedule. Please review all the details on “canning” HERE at the University of Georgia Center for Home Preservation. It’s important to use proper methods to prevent harmful bacteria from growing.

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The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.

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A Mindful Eating Moment

As doctors, we lead busy lives and frequently forget to take a moment to simply be. Making and eating these pickled onions might be a way to bring mindfulness into our daily lives. Take in the strong aroma of the onions as you cut them. As you stir the pickling solution, notice the steam rising and the rich aroma of spices and vinegar.

When you finally taste this, enjoy the flavors, from the first tang to the subtle sweetness to the last hint of heat from the peppercorns and rosemary. This quick sensory awareness can serve as a kind of mini-meditation and mindfulness, a stress-relieving and grounding moment in the middle of our busy days.

By making this easy practice of mindful cooking and eating a regular part of our lives, we nourish our bodies and tend to our mental well-being. It’s a small but powerful step towards holistic self-care.

Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.

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Click on the image to grab the ingredients from an Instacart list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.

ALSO, if you select the “pick up” option, which you can do on your way home from work, you may even receive a small credit on your purchases for your next visit.

To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.

Quick Pickling vs. Canned Pickling

As healthcare practitioners with limited time, we frequently balance the advantages of rapid fixes against more conventional, time-consuming techniques. This also holds true for our culinary pursuits, especially pickling. Let’s look at the distinctions between classic canned pickling and rapid pickling, and why the former can be a better fit for our busy lives.

Quick Pickling:

1. Time Efficiency: “Fridge pickles,” sometimes known as quick pickles, can be prepared in a few hours or as little as thirty minutes. This method allows us to create a batch between virtual appointments or during a lunch break when working at home, which fits into our erratic schedules.
2. Texture and Nutrient Retention: The cool contact with the vinegar solution keeps the texture crisp and protects heat-sensitive components such as several B vitamins and vitamin C.
3. Flavor Flexibility: During the quick pickling process, we can easily experiment with different vinegars, spices, and herbs, allowing us to customize the flavor profile to our tastes or dietary objectives.
4. Short-Term Storage: Fresh batches of quick pickles should be prepared and consumed on a monthly basis because they keep well in the refrigerator for two to three weeks.
5. Absence of Special Tools: This approach is accessible because it needs simple kitchen items.

Though time-tested, traditional canned pickling poses certain difficulties for our hectic lives. This procedure takes a lot of time; sterilizing jars, prepping ingredients, and processing in a water bath might take several hours on average. Even though properly preserved pickles can last up to a year at room temperature, there’s a chance that our time restrictions will exceed this benefit. Vegetables may become softer due to the high heat required for canning, which may not be to everyone’s taste.

Furthermore, the procedure calls for specific tools that might not be feasible in small kitchen spaces, such as big pots for water bath processing and appropriate canning jars. Although the flavor of canned pickles remains constant over time, this stability comes at the expense of quick pickling methods’ flexibility and freshness. For us as healthcare providers with unpredictable schedules, the traditional canning process, despite its merits, may prove too time-intensive to be a regular part of our culinary routines.

Kitchen Supplies

Having the right supplies makes working in the kitchen easier. Click on the image to see how I love storing my food.

These options are some of my favorite ways to store warm food in glass containers. The Weck and Ball Glass jars are absolute staples in my kitchen.

Let’s Explore Seasonal Eating: Summer

Last weekend, our visit was filled with uncured onions, leeks, and spring onions. Garlic has been abundant, too. Working on herb oils, preservation, and picking has been so much fun! I’m ready to make Pickled Red Onions every week right now.

What is Seasonal Eating?

I am particularly interested in the role of local and/or seasonal eating. I believe that connection to seasonal living builds a steady and essential connection to nature. Fortunately, this is not just my opinion; scientific data exists to explore this notion.

Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and reducing environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.

Seasonal Recipe Book: My Summer Favorites!

I’m so delighted to share with you a new seasonal cookbook that I have created that is available for purchase. Please click through on the link to learn all about it. AND the best part is that I will be creating one for each season. Hope you enjoy and if you make one of the recipes, please let me know.

References

• Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
• Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
• Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
• Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
• Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
• Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024

In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.

Pickled Red Onions with Your Daily Meals

The adaptability of these pickled onions is what makes them so beautiful. Mix them onto your avocado toast in the morning for a quick and nutrient-rich meal. Add them to your lunchtime salad to enhance the flavor. Use them as a colorful garnish for soup or as a topping for your evening grain bowl.

Remember that, as doctors, our role is to promote wellness rather than treat illness. By including simple yet tasty foods like pickled red onions in our diets, we may contribute to our own well-being and provide a positive example for our patients.

To your good health, my dear friends. May the colors and energy of your meals match the lives you touch regularly. Here’s a preview of an upcoming post with pickled red onions and carrot lox. It’s one of my all-time favorite recipes and made even better with pickled onions.

Earn CME

This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info

The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/7CbypP

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Thanks for checking out this week’s post to the end!

If you make this, tag me on social media at @doctorsirichand. I would love to see your variations and flavor options. Save this Recipe for later at your favorite place. I like using PINTEREST, but you could also clip it elsewhere.