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Fitness

Is Eating Pickled Foods Good For You?

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Red and white sliced vegetables

As the summer harvests yield bountiful amounts of zucchini, squash, cucumbers and tomatoes, it's tempting to take on a pickling hobby. However, to properly pickle foods, you need a pickling liquid made of vinegar or brine and, in both cases, lots of salt for preservation and flavor.

Since many of us are advised to eat less sodium for a heart-healthy diet, you might be wondering: Are pickles good for you or salt shockers? Registered dietitians share what you need to know about the pros and cons of pickled foods and how to enjoy them.

THE BENEFITS OF PICKLED FOODS

"Pickles are low in calories, fat-free and also impart some nutrients from the whole foods they're made with," says Tamar Samuels, RD. For example, pickled cucumbers are a good source of vitamin K, a key micronutrient for blood clotting and bone health, and kimchi (aka Korean-style pickled cabbage) is also a great source of vitamins C and K, folate and riboflavin.

Pickled foods fermented in a salty solution for several weeks like traditional dill pickles or sauerkraut are also an excellent source of probiotics. These "good" bacteria help support a healthy gut and immune system and are even linked to weight loss and cognitive health.

Moreover, for endurance athletes, the sodium could be helpful as some small studies show it can help reduce muscle cramps.

THE ISSUE OF SODIUM

One big downside to eating pickled foods is they tend to be high in sodium, says Samantha Cochrane, a registered dietician at the Ohio State University Wexner Medical Center. One medium sour pickle contains 786 milligrams of sodium — nearly 1/3 of the daily recommended sodium intake for most adults (no more than 2,300 milligrams), per the American Heart Association. As such, if you have a chronic health condition like high blood pressure, heart disease or kidney disease, or you're at risk for developing stomach cancer, your doctor may suggest you reduce or avoid high-sodium foods including pickles.

Another con is pickled foods can cause bloating due to the high-sodium content, which encourages water retention. If you're sensitive to pickled foods or need to watch your sodium content, you can always cut back on portion size and watch your overall sodium intake for the day by tracking it in an app like MyFitnessPal.

HOW TO PREP AND EAT PICKLED FOODS

Pickling freshly harvested fruits and vegetables is a great way to add flavor, crunch and variety to your plate. "The most important thing to consider when pickling foods at home is food safety," says Cochrane. To avoid foodborne illness, follow recipes exactly and use proper canning practices to prevent the potential growth of harmful bacteria.

For quick pickles, which are ready to eat as soon as they've chilled, bring a mixture of equal parts vinegar and water with salt and spices (like garlic cloves and whole peppercorns for a nice kick) to a boil, pour the mixture over your veggies and refrigerate them in a tightly-covered container like a Mason jar, says Samuels. Then, make sure to eat them within two weeks, per the Center for Food Safety. If you're interested in making fermented pickles, follow this guide.

THE BOTTOM LINE

"As long as your diet doesn't bar high-sodium foods, it is possible to enjoy pickled foods in moderation as part of a balanced diet," says Cochrane. To keep portion sizes in check, try them as a snack, side or condiment to spice up healthy meals. Try chicken tacos with pickled onions, banh mi sandwiches with pickled carrots, a stir-fry with kimchi, or the classic: a burger with a whole-grain bun and pickles.

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For many sweet-toothed West Coasters, a visit to Salt & Straw ice cream shop is a must. Now, you can recreate the shop's Sea Salt With Caramel Ribbons, Arbequina Olive Oil, and other inventive flavors at home with the new Salt & Straw Ice Cream Cookbook ($25) by head ice cream maker Tyler Malek and writer JJ Goode. That might sound complicated, but the book proves that it's as simple as pouring a six-ingredient base into an ice cream maker and letting time do the rest. Don't believe us? Try Salt & Straw's famous Honey Lavender ice cream (recipe below), which reels you in with its purple hue and keeps you coming back for its sweet floral flavor.For many sweet-toothed West

Coasters, a visit to Salt & Straw ice cream shop is a must. Now, you can recreate the shop's Sea Salt With Caramel Ribbons, Arbequina Olive Oil, and other inventive flavors at home with the new Salt & Straw Ice Cream Cookbook ($25) by head ice cream maker Tyler Malek and writer JJ Goode. That might sound complicated, but the book proves that it's as simple as pouring a six-ingredient base into an ice cream maker and letting time do the rest. Don't believe us? Try Salt & Straw's famous Honey Lavender ice cream (recipe below), which reels you in with its purple hue and keeps you coming back for its sweet floral flavor.

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For many sweet-toothed West Coasters, a visit to Salt & Straw ice cream shop is a must. Now, you can recreate the shop's Sea Salt With Caramel Ribbons, Arbequina Olive Oil, and other inventive flavors at home with the new Salt & Straw Ice Cream Cookbook ($25) by head ice cream maker Tyler Malek and writer JJ Goode. That might sound complicated, but the book proves that it's as simple as pouring a six-ingredient base into an ice cream maker and letting time do the rest. Don't believe us? Try Salt & Straw's famous Honey Lavender ice cream (recipe below), which reels you in with its purple hue and keeps you coming back for its sweet floral flavor.

For many sweet-toothed West Coasters, a visit to Salt & Straw ice cream shop is a must. Now, you can recreate the shop's Sea Salt With Caramel Ribbons, Arbequina Olive Oil, and other inventive flavors at home with the new Salt & Straw Ice Cream Cookbook ($25) by head ice cream maker Tyler Malek and writer JJ Goode. That might sound complicated, but the book proves that it's as simple as pouring a six-ingredient base into an ice cream maker and letting time do the rest. Don't believe us? Try Salt & Straw's famous Honey Lavender ice cream (recipe below), which reels you in with its purple hue and keeps you coming back for its sweet floral flavor.

Here’s How to Make Salt & Straw’s Famous Honey Lavender Ice Cream at Home [B+C Test]

For many sweet-toothed West Coasters, a visit to Salt & Straw ice cream shop is a must. Now, you can recreate the shop's Sea Salt With Caramel Ribbons, Arbequina Olive Oil, and other inventive flavors at home with the new Salt & Straw Ice Cream Cookbook ($25) by head ice cream maker Tyler Malek and writer JJ Goode. That might sound complicated, but the book proves that it's as simple as pouring a six-ingredient base into an ice cream maker and letting time do the rest. Don't believe us? Try Salt & Straw's famous Honey Lavender ice cream (recipe below), which reels you in with its purple hue and keeps you coming back for its sweet floral flavor.

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I scream You Scream

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strawberry ice cream on cone forever

You'll learn in Salt & Straw that each ice cream starts with a simple base of dairy, sugar, corn syrup, and xanthan gum, which is easy to find (it often replaces gluten's stickiness in gluten-free desserts). You'll also realize that you don't have to invest a ton of money in an ice cream maker (Malek spent $16 on his first four machines at Goodwill!). And best of all, the book teaches you how to make sorbet, gelato, and dairy-free bases in addition to the classic, so you can get in on the creamy creativity no matter your diet or cravings. If you still have doubts, Malek eases them in the preface by writing, "When you start with a good ingredient, add cream and sugar, then churn it, the result, no matter how badly you screw up the process, will taste pretty great." Now warm up that churning arm for Salt and Straw's Honey Lavender ice cream.

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salt & straw's honey lavender ice cream

(Makes about 2 pints)

Ingredients:

  • 1/4 cup wildflower honey
  • 1/2 cup dried lavender (buds only)
  • 3 cups Ice Cream Base (recipe below), very cold
  • 10 drops natural purple food coloring, preferably India Tree brand (optional)

Directions:

1. In a small saucepan, combine 3/4 cup water and the honey. Bring the mixture to a boil, stirring occasionally, then take it off the heat. Stir in the lavender, cover the saucepan, and let steep at room temperature for at least 4 hours or overnight.

2. Pour the syrup through a fine-mesh strainer into a container, pressing on the flower buds to extract as much liquid as possible. Chill until cold and use it right away, or refrigerate it in an airtight container for up to 2 weeks.

3. Put the lavender syrup, ice cream base, and food coloring (if you're using it) into a bowl and whisk to combine. Pour the mixture into an ice cream maker and turn on the machine. Churn just until the mixture has the texture of soft-serve (depending on the machine).

4. Transfer the ice cream, scraping every last delicious drop from the machine, into freezer-friendly containers. Cover with parchment paper, pressing it to the surface of the ice cream so it adheres, then cover with a lid. It's okay if the parchment hangs over the rim. Store it in the coldest part of your freezer (farthest from the door) until firm, at least 6 hours. It will keep for up to 3 months.

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Fitness

These ‘The O.C.’ Style Moments Are So Right Now [clone test]

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Think back to yourself 15 years ago on any given Thursday night. What were you doing? Well, if you're anything like us, you were probably glued to the television watching the wonder that was The O.C. While the juicy plot lines and dreamy California settings drew us in, it's the fashion on the show that really hooked us. Seriously — who didn't want to dress like Marissa Cooper and Summer Roberts in 2003? They were each fashion icons in their own right, with quintessential California girl wardrobes. And to be honest, with the rebirth of some of the most popular 2000s trends, their style is just as relevant today. To celebrate 15 years of The O.C. style (can't believe it's been that long!), we culled some of our favorite fashion moments from the show, showcasing all the trends that are just as buzzy today. California, here we come …

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The Band Tee: Sure, band tees have been around since long before the premiere of The O.C., but the graphic must-have look popped up throughout the season — most famously on Marissa Cooper. These days, you can find band tees at a slew of major retailers (and of course, at actual concerts). We love pairing this go-to with jeans, ankle boots, and a moto jacket for a night out. (Photo via Warner Bros. Domestic Television Distribution/FOX)

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