This simple, highly customizable recipe yields a perfectly tangy, probiotic-rich batch. To pickle onions for gut health, focus on raw red onions and unpasteurized apple cider vinegar. Onions are rich in prebiotic fiber (inulin), which feeds good gut bacteria, while raw vinegar supports a balanced digestive pH.
Equipment:
- Fermentation Wide Mouth Mason Jars 32 oz. https://amzn.to/3Qwzba7
- Complete Fermentation Kit: Airlock lids, weights, wood pounder, and recipe guide. https://amzn.to/4uQi7K8
- Mandoline (makes it super easy to make thin slices!)
Ingredients:
- 1 lb. red onions (thinly sliced)
- 1.5 tablespoons coarse high-mineral sea salt (non-iodized)
- 1/2 cup to 1 cup chlorine-free filtered water
Optional additions: 2 cloves of garlic, a sprig of fresh thyme or rosemary, or a few peppercorns
Directions:
- Prepare the onions: Slice the onions thinly and place them in a large bowl.
- Salt the onions: Sprinkle the salt over the onions and massage them for a few minutes until they begin to soften and release their natural juices.
- Pack the jar: Pack the softened onions tightly into a clean glass fermentation jar.
- Pour in any liquid that the onions released in the bowl.
- Submerge: Place a fermentation weight on top of the onions so they don’t float.
- Pour in just enough chlorine-free filtered water to ensure the onions are completely covered.
- Ferment: Seal the jar with a loose-fitting lid or a specialized airlock lid.
- Store: Room temperature, out of direct sunlight, for 5 to 7 days.
- Monitor: Check daily to ensure the onions stay submerged.
- After about 5 days, taste them. Once they reach your preferred level of tanginess, transfer the jar to the refrigerator to slow down the fermentation process.
Tips for Success:
- Avoid Iodine & Chlorine: Tap water (which often contains chlorine) and iodized table salt can inhibit the growth of beneficial bacteria and ruin your ferment. Use filtered water and natural sea salt.
- Keep Onions Under the Brine: Because carbon dioxide gas pushes vegetables up, it is crucial to use a glass weight to keep your onions submerged, which prevents mold and Kahm yeast from forming on the surface.
- Storage Life: When stored in the refrigerator, naturally fermented onions will last for several months.
Enjoy!
- Free from wheat, gluten, grains, dairy, corn, soy, egg, nuts, and refined sugar.
- GF, DF, Vegan, Low Carb, Paleo, and Keto-Friendly!
For More Recipes, go to www.LisaStimmer.com
