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Pickling is one of those quietly magical kitchen rituals - simple, fast, and endlessly rewarding. It takes a humble vegetable and turns it into something tangy, colourful, and just a little bit surprising. Pickling isn’t just about flavour, it’s also a quiet boost for wellbeing:
- Gut health & probiotics (if naturally fermented):
- When vegetables are fermented (as in traditional lacto-fermentation), they produce probiotics that support a healthy gut microbiome. This can aid digestion, boost immunity, and even influence mood and energy. Even quick-pickles made with vinegar, while not probiotic, still provide fibre-rich vegetables that support digestive health.
- Increased nutrient availability:
- The acidic environment of pickling helps preserve vitamin C and certain antioxidants, while also making minerals like iron and calcium more bioavailable. That means your body can absorb them more easily.
- Antioxidant power:
- Colourful vegetables like beetroot and red cabbage retain their natural antioxidants during pickling. These compounds help protect the body against oxidative stress, supporting longevity and vitality.
- Blood sugar balance:
- Vinegar used in brines has been shown to help moderate post-meal blood sugar spikes. A small serving of pickles alongside a meal may improve metabolic balance.
- Preservation without compromise:
- Pickling is a gentle preservation method that extends the life of fresh produce without the need for additives or heavy processing. You’re getting whole, nutrient-dense vegetables in a vibrant, flavour-packed form.
- Mindful eating ritual:
- Beyond nutrients, pickling can slow you down. Preparing, waiting, and finally enjoying the result can be a practice in patience and presence - qualities that support mental wellbeing.
Forget the sad processed jars lining the supermarket shelves; with 20 minutes and a few pantry staples, you can create something that feels straight out of a chef’s kitchen.
At Aro Ha, we love gathering in the kitchen to celebrate the vegetables from our garden. Turnips make a crisp, clean base, while beetroot adds a burst of colour and earthy sweetness.
Garden Pickles
Ingredients
- 2–3 cups fresh vegetables (turnips, beetroot, or your favourites), cut into bite-sized chunks
- 1 cup water
- 1 cup vinegar (apple cider or white)
- 2 tbsp sugar
- 1 tbsp salt
- 1 tsp coriander seeds
- 1 heaping tbsp mustard seeds
- 1 tsp peppercorns
- Optional: bundle the spices in muslin for flavour without the floating “confetti”)
Method
- Prepare your vegetables by chopping them into even, bite-sized pieces. Don’t worry if they’re not perfect.
- In a small pot, combine water, vinegar, sugar, and salt. Bring to a gentle simmer.
- Add the spices (loose or in a muslin bag).
- Place the chopped vegetables in a clean jar, then pour the hot brine over them until fully covered.
- Seal the jar tightly.
- Store at room temperature for about a week while the colours deepen and flavours develop.
- Once opened, keep the jar in the fridge and enjoy the crunch and zing.
Tip: This recipe is wonderfully flexible. Swap vegetables, play with spice blends, and keep extra portions on hand for future creations.
The world is your jar.