Beets often evoke strong feelings, with people either loving or disliking their distinct earthy and sweet flavor. If you're among those who appreciate beets and are following a ketogenic or low-carb diet, this keto pickled beets recipe offers a delightful way to enjoy them while staying within your dietary guidelines. This article explores a simple, sugar-free pickled beets recipe, its nutritional benefits, and various ways to incorporate it into your meals.
Why Pickled Beets?
Pickled beets are a fantastic way to enjoy the numerous health benefits of beets. Beets are packed with essential nutrients, including:
- Potassium and Boron: Vital minerals for various bodily functions.
- Magnesium: Important for muscle and nerve function, blood sugar control, and blood pressure regulation.
- Folate and Betaine: Essential for cell growth and function.
- Iron: Helps replenish iron levels in the body.
- Dietary Nitrates: Convert to nitric oxide, which supports blood circulation by dilating blood vessels.
- Betacyanin: An antioxidant and anticarcinogenic compound that gives beets their vibrant red color.
The Keto Advantage
Traditional pickled beets often contain a significant amount of sugar, which is not ideal for those on a ketogenic diet. This recipe eliminates added sugar, making it a perfect fit for keto, paleo, Whole30, and AIP KETO RESET diets. The pickling process enhances the natural sweetness of the beets while providing a tangy flavor that complements various dishes.
Quick Pickled Beets Recipe
This recipe is a simple adaptation of a family favorite, focusing on a tangy flavor profile without any added sweeteners.
Ingredients:
- Beets (any variety, such as red, golden, or Chioggia)
- Vinegar (apple cider vinegar or white vinegar)
- Kosher salt
- Optional: Garlic cloves, rosemary sprigs, peppercorns, red pepper flakes, cinnamon stick, bay leaves, or dill for added flavor.
Instructions:
- Prepare the Beets: Rinse the beets to remove any dirt, and cut off the stems and roots. Choose beets that are similar in size to ensure even cooking. If some beets are larger, slice them into smaller pieces.
- Cook the Beets: Add water to a large pot with a steamer basket. Steam the beets for 30-45 minutes, or until they are tender and can be easily pierced with a knife. Roasting beets is another option that caramelizes their sugars and enhances their natural sweetness. To roast, wrap the beets in foil and bake until fork-tender.
- Peel the Beets: Once the beets are cool enough to handle, peel off the skins. The skins should slip off easily, especially when the beets are still warm. You can use a knife to help get the skin started. Wearing gloves during this step can prevent your hands from turning purple.
- Slice the Beets: Slice the peeled beets into 1/4- to 1/2-inch thick pieces. You can cut them into wedges, slices, or cubes, depending on your preference.
- Pickle the Beets: Place the sliced beets in a wide-mouth jar with a lid. Add salt and any desired spices, such as garlic cloves or rosemary sprigs.
- Prepare the Brine: In a saucepan, combine vinegar (apple cider vinegar or white vinegar), water, and salt. Simmer over medium heat until the salt is dissolved.
- Pour the Brine: Pour the hot brine over the beets in the jar, ensuring they are just barely covered. Leave the lid open and let it sit at room temperature for 30 minutes, then close the lid and put the jar in the refrigerator.
- Refrigerate: Let the beets sit in the refrigerator for at least 4 hours, or preferably overnight, to allow the flavors to meld.
Sugar-Free Pickled Beets and Carrots
For a colorful and flavorful variation, consider pickling beets and carrots together.
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Ingredients:
- Beets (red, golden, or Chioggia)
- Carrots (rainbow or regular)
- Apple cider vinegar (such as Bragg's with the Mother)
- Water
- Kosher salt
- Garlic cloves
- Rosemary sprigs
- Cloves
Instructions:
- Prepare the Vegetables: Peel and cut the beets and carrots into your desired shapes.
- Sterilize Jars: Sterilize mason jars by submerging them in boiling water.
- Add Vegetables and Spices to Jars: Place the beets and carrots in the sterilized mason jars. Add 2 cloves of garlic to each jar, along with 1 clove and a sprig of rosemary.
- Prepare the Brine: In a saucepot over medium heat, simmer the water, vinegar, and salt until the salt is dissolved.
- Pour the Brine: Pour the brine over the vegetables, leaving the lid open, and let it sit at room temperature for 30 minutes.
- Refrigerate: Close the lid and refrigerate. These quick-pickled beets and carrots will retain their crunch and tangy flavor.
Serving Suggestions
These keto-friendly pickled beets are incredibly versatile and can be used in a variety of dishes:
- Salads: Add slices of pickled beets to salads for a burst of color and flavor. They pair well with citrus fruits, red onions, avocados, and nuts.
- Power Bowls: Incorporate pickled beets into power bowls with other vegetables, proteins, and healthy fats.
- Breakfast: Serve pickled beets as a side to eggs in the morning.
- Avocado Toast: Top avocado toast with pickled beets for a tangy twist.
- Snacks: Enjoy them straight from the jar as a quick and healthy snack.
- Burger or Taco Topper: Add a huge pop of color to any plate!
- Dips: Use carrots or beets to scoop up pate or other fatty dips.
Pickled Beet Eggs
For a protein-packed and visually appealing snack, try making pickled beet eggs. This recipe combines hard-boiled eggs with pickled beets and their juice, creating a vibrant and flavorful treat.
Ingredients:
- 8 hard-boiled eggs, peeled
- 1 cup canned or jarred sliced red beets
- 1/2 cup apple cider vinegar
- 1/2 cup water
- 3 whole cloves
- 2-4 cloves garlic
- 1 bay leaf
- 1/2 teaspoon salt
- 1/8 teaspoon ground allspice
Instructions:
- Prepare the Eggs: Gently lower the eggs into a pot of cold water. Bring to a boil, then turn off the burner, cover the pot, and let the eggs sit for 5-7 minutes. Transfer the eggs to a bowl of ice water to cool.
- Peel the Eggs: Peel the shells off the cooled eggs under running cool water.
- Combine Ingredients: Place the peeled hard-boiled eggs in a quart-sized mason jar. Add the sliced red beets.
- Prepare the Brine: Combine apple cider vinegar, water, cloves, garlic, bay leaf, salt, and allspice in a saucepan. Bring to a boil, reduce heat, and simmer for 3-5 minutes.
- Pour the Brine: Pour the warm brine over the eggs, ensuring they are covered.
- Refrigerate: Cover the jar tightly and refrigerate for at least 2 days before serving.
Tips and Considerations
- Sweetness: If you prefer a sweeter flavor, you can add a few drops of stevia or a keto-friendly sweetener to the brine. However, the natural sweetness of the beets is often sufficient.
- Vinegar: Experiment with different vinegars, such as balsamic vinegar, for a unique flavor profile.
- Spices: Feel free to add your favorite spices and herbs to customize the flavor of the pickled beets.
- Storage: Store the pickled beets in an airtight jar in the refrigerator for up to 2 weeks.
- Reusing Brine: The brine can be reused once for pickling other vegetables like cucumbers or onions. However, it is not recommended to reuse it for a fresh batch of beets.
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