Cook Club: Quick pickling brings out flavors in summer’s bounty

While summer's produce is plentiful we want to make the most of it and enjoy every last bite. Quick pickling is one way to extend the life of produce while giving it a fresh new flavor. Last week we introduced June's Gazette KCRG-TV9 Cook Club recipe, Black Bean Salad with Quick Pickled Mango, which detailed the quick pickling technique. This week Hy-Vee registered dietitian Brian Scheil provides us with more tips and recipes for further exploration into pickling.

Pickling is the process of blending spices, sugar and vinegar with fresh produce to create a crisp, pungent, sweet and sour treat. Any fruit or vegetable can be pickled. However, some take longer than others to attain desired flavor, ranging from minutes to hours and days.

Citrus juice, white vinegar, rice wine vinegar, white balsamic vinegar (not dark), red wine vinegar, apple cider vinegar, vodka, gin and tequila are all quality acids that can be used in pickling marinades. Any combination of these will work. Sugar, salt and other spices should be added to finish the mixture with flavor and balance. Soft vegetables absorb flavors faster and require less acid than firm vegetables. Ideally soft produce should be consumed within a week of being pickled.

Quick pickling provides similar nutrition benefits as fresh vegetables if the amount of salt and sugar in the recipe are well controlled.

Quick Pickled Fennel with Orange

Serves 10

1 1/4 pounds fennel bulbs

1 cup white balsamic vinegar

1 tablespoon sugar

3/4 teaspoon black peppercorns

3/4 teaspoon salt

1 small orange, sliced into rounds

Wash fennel bulbs and remove stems. Slice in half and remove the hard core.

Slice thinly using a sharp chef knife or mandolin.

Place fennel in 1-quart heatproof Mason jar.

Bring vinegar, sugar, peppercorns and salt to a boil in a medium saucepan, whisking to dissolve sugar and salt.

Pour liquid into jar, cover and set aside to cool to room temperature.

When cool, add sliced orange rounds, stir to combine, cover and refrigerate.

This quick pickle will keep 2 to 3 weeks in the refrigerator.

Nutrition facts per serving: 62 calories, 0 g total fat, 205 mg sodium, 15 g carbohydrates, 2 g fiber, 11 g sugar, 0.5 g protein

Source: Hy-Vee

Pickled Carrots with Mint

Serves 8

Note: Since carrots are a firmer vegetable they need to be cooked slightly to be considered a quick pickle. This recipe shines as a pickle and light salad because of its light vinaigrette dressing.

1 1/2 pounds carrots, cleaned

1/4 cup olive oil

3 tablespoons seasoned rice vinegar

3 tablespoons fresh chopped mint

1 small clove garlic, minced

1/2 teaspoon kosher salt

1/4 teaspoon finely ground black pepper

Peel carrots and slice into thick rounds.

Simmer in a pot of salted water until tender crisp. Drain.

Whisk together olive oil, vinegar, mint, garlic, salt and pepper.

Toss the warm carrots together with vinaigrette and let them sit until cool.

Place pickled carrots in refrigerator to marinate at least one hour before serving. Keep refrigerated for up to five days.

Nutrition facts per serving: 95 calories, 7 g total fat, 0.9 g saturated fat, 4.9 g monounsaturated fat, 0.7 g polyunsaturated fat, 225 mg sodium, 8.25 g carbohydrates, 3.9 g sugar, 0.75 g protein

Source: Adapted from www.seriouseats.com

Pickled Jicama, Ginger and Summer Peppers

Serves 8 (1/2 cup servings)

Note: Jicama has a mild flavor so it takes well to pickling.

1/4 cup fresh squeezed lime juice

3/4 cup distilled white vinegar

1 teaspoon kosher salt

1 tablespoon sugar

1 (3-inch) piece fresh ginger, peeled

1 pound jicama, peeled, sliced

3 small sweet peppers (green, yellow, or red), seeded and stemmed

1 serrano or jalapeno chili, seeded and stemmed

Pour lime juice, vinegar, salt and sugar into medium bowl. Set strainer over bowl. Finely grate ginger, put in strainer and press out juice into bowl. Whisk brine to mix.

Slice jicama 1/4-inch thick and cut slices into quarters. Slice peppers and chilies into thin rounds. Add to brine and toss gently to mix.

Chill at least one hour, stirring occasionally. Serve cold. Keeps up to three days in the refrigerator.

Nutrition facts per serving: 30 calories, 0 g total fat, 0 mg cholesterol, 195 mg sodium, 6 g carbohydrate, 3 g fiber, 0.5 g protein

Source: Adapted from myrecipes.com