Eating seasonally isn’t just about fresh produce—it’s also about making the most of what’s in season by fermenting and pickling. Not only does this help reduce food waste, but it also enhances gut health by adding beneficial probiotics to your diet. Fermented and pickled foods support digestion, boost immunity, and bring bold, tangy flavours to your meals!
Here are some simple fermentation and pickling recipes, including a quick pickled beetroot that you can use in salads, sandwiches, and more.
1. Quick Pickled Beetroot (Vibrant & Tangy)
Why You’ll Love It
✔️ No fermentation required – This is a simple vinegar-based pickling method.
✔️ Naturally rich in antioxidants – Beets support liver function and digestion.
✔️ Versatile – Use in salads, sandwiches, or as a side to roasted meats.
Ingredients:
- 3 medium beetroots, peeled and thinly sliced
- 1 cup apple cider vinegar
- 1 cup water
- 2 tbsp honey or maple syrup
- 1 tsp salt
- ½ tsp black peppercorns
- ½ tsp mustard seeds
- 2 cloves garlic, smashed (optional)
Method:
1️⃣ Cook the beets: Boil or roast whole beetroots until fork-tender, then slice thinly. (Or use raw for a crunchier texture!)
2️⃣ Make the pickling liquid: In a saucepan, combine vinegar, water, honey/maple syrup, salt, peppercorns, mustard seeds, and garlic. Simmer for 2 minutes.
3️⃣ Pack the beets into a sterilised jar and pour over the hot pickling liquid.
4️⃣ Seal and refrigerate for at least 24 hours before using. The flavour deepens over time!
5️⃣ Store in the fridge for up to 3 weeks.
Ways to Use Pickled Beetroot:
✅ In a fresh salad – Toss with rocket, walnuts, and goat’s cheese.
✅ In a sandwich or wrap – Pairs beautifully with grilled chicken or hummus.
✅ As a side for roasted meats – The tangy flavour cuts through richness.
✅ On a grazing board – A fantastic contrast to cheeses and cured meats.
✅ Blended into a dip – Mix with Greek yoghurt for a beet tzatziki.
2. Traditional Sauerkraut (Fermented for Gut Health)
Why It’s Great for Gut Health
✔️ Packed with probiotics – Fermentation promotes healthy gut bacteria.
✔️ Lasts for months – Keeps well in the fridge.
✔️ Super easy – Just cabbage, salt, and time!
Ingredients:
- 1 medium cabbage, shredded
- 1 tbsp sea salt
- 1 tsp caraway seeds (optional, for flavour)
Method:
1️⃣ Place the shredded cabbage in a large bowl and sprinkle with salt.
2️⃣ Massage the cabbage for about 5–10 minutes until it releases liquid.
3️⃣ Pack tightly into a clean jar, pressing it down so the cabbage is submerged in its own brine.
4️⃣ Cover with a small weight (like a clean glass) to keep it submerged.
5️⃣ Leave to ferment at room temperature for 5–7 days, checking daily. Once tangy, store in the fridge.
How to Use Sauerkraut:
✅ On avocado toast – Adds a probiotic boost!
✅ As a side for grilled meats or sausages – A classic pairing.
✅ In salads or grain bowls – Adds crunch and acidity.
✅ In a sandwich or burger – Perfect with pulled pork or roast chicken.
3. Fermented Carrot & Ginger Sticks (Crunchy & Refreshing!)
Why You Should Try It
✔️ Simple & kid-friendly – A great introduction to fermented foods.
✔️ Mild, tangy, and slightly sweet – Pairs well with Asian dishes.
✔️ Great for gut health – Full of natural probiotics.
Ingredients:
- 3 large carrots, cut into sticks
- 1 tbsp grated fresh ginger
- 1 tbsp sea salt
- 2 cups filtered water
Method:
1️⃣ Dissolve the salt in filtered water to make a brine.
2️⃣ Pack the carrot sticks and ginger into a clean jar.
3️⃣ Pour the brine over the carrots, ensuring they are fully submerged.
4️⃣ Cover with a weight (like a small glass jar inside the larger jar) and ferment at room temp for 3–5 days.
5️⃣ Once tangy, store in the fridge and enjoy!
How to Use Fermented Carrots:
✅ Snack on them straight from the jar!
✅ Chop into salads or slaws for crunch.
✅ Serve alongside curries and rice dishes.
✅ Blend into hummus for an extra flavour kick.
A Simple Way to Improve Gut Health Year-Round
Fermenting and pickling seasonal produce is a simple way to support your gut microbiome while reducing food waste. Whether you’re making a quick pickled beetroot to enjoy within days or a longer-fermented sauerkraut, these techniques add flavour, variety, and powerful health benefits to your diet.