Anti-Inflammatory Pickled Salad

This recipe focuses on whole-food ingredients known to combat oxidative stress. By using apple cider vinegar (with “the mother”) and fresh turmeric, we turn a simple side dish into a functional gut-health powerhouse.

Prep time: 15 minutes
Marinating time: 1 hour (minimum)
Servings: 6 side-dish servings

Ingredients

Category	Ingredient	Quantity
Vegetables	English Cucumber (thinly sliced)	2 large
	Red Onion (thinly sliced)	1 medium
	Red & Yellow Bell Peppers (julienned)	2 total
The Brine	Apple Cider Vinegar (raw/unfiltered)	1/2 cup
	Extra Virgin Olive Oil	1/4 cup
	Maple Syrup or Honey	1-2 tbsp
	Fresh Ginger (grated)	1 tsp
	Fresh Turmeric (grated) or powder	1/2 tsp
Seasoning	Sea Salt & Black Pepper	to taste
	Red Pepper Flakes (optional)	pinch
	Fresh Dill or Parsley	1/4 cup

Instructions

Prep the Veggies: Slice the cucumbers into thin rounds. Slice the onions and bell peppers into thin strips. Place them all in a large glass bowl or a half-gallon mason jar.
Whisk the Dressing: In a small bowl, whisk together the apple cider vinegar, olive oil, sweetener, ginger, turmeric, salt, and pepper.

Pro Tip: Adding a crack of black pepper is essential here; it contains piperine, which increases the absorption of the curcumin in turmeric by up to 2,000%.
Toss and Coat: Pour the dressing over the vegetables. Toss thoroughly to ensure every slice is coated.
Marinate: Cover and refrigerate for at least one hour. This allows the vinegar to “pickle” the onions, removing their sharp bite and softening the peppers.
Garnish: Just before serving, toss in your fresh herbs.

Nutrition Information (Per Serving)

Calories: 95 kcal
Total Fat: 9g
Carbohydrates: 8g
Fiber: 2g
Protein: 1g

Key Health Benefits

Curcumin (Turmeric): A potent bioactive compound that fights inflammation at the molecular level.
Quercetin (Red Onion): A flavonoid that helps stabilize cells that release histamine in the body, providing an anti-inflammatory effect.
Vitamin C (Bell Peppers): Crucial for collagen synthesis and immune function.
Acetic Acid (ACV): May help improve insulin sensitivity and support a healthy gut microbiome.

Chef’s Notes & Tips

The Cucumber Choice: I recommend English or Persian cucumbers. They have thinner skins and smaller seeds, meaning they won’t get “mushy” as quickly as standard slicing cucumbers.
Zero-Waste Tip: Don’t toss the leftover liquid! Once the veggies are gone, use the remaining brine as a base for a vinaigrette or to quick-pickle some shredded cabbage.
Storage: This lasts in an airtight glass container for up to 5 days. Avoid plastic, as the vinegar can react with it over time.

Common Questions (Q&A)

Q: Can I make this without sugar?

A: Absolutely. You can omit the sweetener entirely or use a few drops of liquid stevia. The maple syrup is mainly there to balance the acidity of the vinegar.

Q: Is it okay to use white vinegar instead?

A: You can, but you’ll lose the probiotic benefits and the mellow flavor profile of apple cider vinegar. If you must switch, try Rice Vinegar for a softer taste.

Q: Does this count as a probiotic food?

A: If you use “raw/unfiltered” apple cider vinegar and don’t heat it, you are getting some beneficial enzymes, though it isn’t as potent as fully fermented pickles (which are brined in salt, not vinegar).