Pickling Without Salt and Sugar: A Guide to Preserving Food Naturally

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Pickling is the preservation of food by either anaerobic fermentation in brine or immersion in vinegar. Pickling can add a flavor to food, and you can have the product with other foodstuffs. It is the preservation of vegetables and fruits with pickles as the most important ingredient. 

Pickling produces highly nutritious and ready-to-eat products with enhanced quality. Pickling prevents bacteria from growing in the food, prevents spoilage, and extends the shelf life of food. Traditional pickling methods that rely on salt and sugar have their limitations. It is easily affected by salt concentration, pH, oxygen availability, and nutrient availability. 

You have to be accurate in measurements, otherwise, you will spoil the dish. The pickling solution can get too sweet or too sour. The brine might become cloudy due to lactic acid bacteria growth during fermentation. This article will explore its weaknesses. 

The Science of Pickling Without Salt and Sugar

Understanding the role of salt and sugar in traditional pickling

Salt allows lactic acid bacteria to grow (Nih.com). The lactic acid that they produce gives the pickle the characteristic flavor and preserves the vegetables. Add salt to the vegetables as dry salt or into a brine where the vegetables are soaked in.

The salt extracts juice from the vegetables and creates a brine. Layers of vegetables and salt are placed in the fermentation container until it is about three-quarters full. Salt initiates the fermentation in the quality of the product. Too much salt may inhibit the bacteria and also affect the hardness of the product. The function of salt is to withdraw juice from the vegetables and make an ideal environment for fermentation. Salt gives a final concentration of 2.0-2.5%. 

The bacteria ferment sugars in the food to form lactic acid, preventing the growth of food poisoning bacteria and molds. The salt added controls the type and rate of the fermentation. A high level of acidity preserves the pickle. 

If higher levels of salt are used (up to 16%), the product is preserved by the high salt concentration rather than by fermentation. Sugar increases the rate of fermentation or makes the product sweeter. The concentration of salt, pH of the mixture, and temperature of fermentation must be controlled to ensure good fermentation and prevent the growth of undesirable bacteria.

Alternative methods for preserving food naturally without salt and sugar

  • Sugar-free canning
  • Freezing
  • Hot pack method
  • Food drying

Natural Pickling Methods

Fermentation

Fermentation is a natural process through which microorganisms like yeast and bacteria convert carbs, such as starch into alcohol or acids. The alcohol or acids act as a natural preservative. It limits the growth of spoilage or pathogenic microbiota in the food. It is more popular for keeping Cheese, yogurt, sauerkraut, and kimchi. Carbohydrates change into alcohol or preservative organic acids and carbon dioxide. 

Lactic acid fermentation

Lactic acid fermentation is a metabolic process by which glucose or other six-carbon sugars are converted into cellular energy and the metabolite lactate, which is lactic acid in solution. It is an anaerobic fermentation reaction that occurs in some bacteria and animal cells, such as muscle cells.

Vinegar fermentation

The process starts with alcohol being formed from yeast. The yeast consumes the natural sugars in the produce and excretes alcohol. Being processed is known as alcoholic fermentation. To transform alcohol into vinegar, oxygen and a bacteria of the genus Acetobacter must be present for acetic fermentation. These bacteria are in all organic products with sugar, such as fruits and plant roots. Combining these bacteria and an aerobic environment causes acetification, giving you vinegar.

Dry salting

Salt is an effective preservative that reduces the water activity of foods. It draws the moisture out of food, which helps to reduce the growth of unwanted bacteria. It inhibits most bacteria and fungal growth in foodstuffs like ham, bacon, duck, fish, eggs, and cheese. Dry salting maintains the crispness of vegetables, enhances the flavor of food, and prevents food from getting stale (Masterclass.com).

Acidic marinades

Wine, vinegar, tomato, and citrus juice are acidic marinades. They loosen the protein bonds in the meat, making it more tender so that these juices are absorbed. The acidic marinade consists of acid, oil, and spices or flavorings, helping soften and flavor the meat by denaturing it.

Oil preservation

The oil prevents oxidation from the air in the container, leading to discoloration of some foods. By excluding air from the surface of the vegetable, oil tends to favor the growth of some types of bacteria. These tools include thyme, cinnamon, oregano, and lemongrass.

How to Pickle Without Salt and Sugar

  1. Scrub cucumbers clean with a veggie brush and rinse the dill in water. Shake off excess water.
  2. Cut the dill stems to fit into your jars.
  3. Place vinegar and water in a saucepan of at least 2 1/2 quarts capacity, and boil.
  4. Divide all the spices into equal amounts per jar and pack jars with layers of dill, garlic, onions, red pepper flakes, mustard seeds, black peppercorns, and cucumbers.
  5. Add one teaspoon of mixed pickling spice to each jar and four grape leaves for crispiness.
  6. Pour boiling brine into jars, filling within 1/2 inch of the top, and seal.
  7. Allow the jars to cool, then place them into the refrigerator for one week to pickle.
  8. The longer the time in the refrigerator, the more the flavors soak in.
  9. The pickles can stay in the refrigerator for up to 8 weeks.
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Benefits of Pickling Without Salt and Sugar

Health benefits of natural pickling

  • Lower risk of heart disease.
  • Regulate blood sugar levels.
  • It may help reduce cholesterol levels.

Environmental benefits of reducing salt and sugar usage

  • It aids water consumption.
  • It reduces salt in the environment.
  • It reduces sugar consumption.

Recipes for Pickling Without Salt and Sugar

Fermented vegetable recipes

Sauerkraut

  1. Make sure that your hands, and bowl are clean. Use a container that will fit the softened cabbage, allowing several inches of room at the top to avoid overflow.
  2. Shred the cabbage thinly. Layer the cabbage and the salt in the tub or bowl. Massage the salt into the cabbage for 5 mins, then repeat. Mix in the caraway seeds and the peppercorns.
  3. Cover the cabbage with a sheet of cling film, then press out all the air bubbles. Cover the bowl and leave it in a dark place at a cool room temperature for at least five days. For maximum flavor, leave the cabbage to ferment between 2-6 weeks.
  4. Check the vegetables, releasing any gases that have built up as it ferments, stirring them to release the bubbles. Remove any scum forms, remove it, rinse the weights in boiling water, and replace the cling film. Keep it at an even, cool room temperature.
  5. When you like the flavor, transfer it to smaller sterilized jars. Keep in the fridge for up to six months.

Kimchi

  1. Wash all fruit and vegetables.
  2. Grate suey choy, onion, celery, carrots, ginger, garlic, peppers, radish, and apples. Place in a 2-quart bowl.
  3. Add parsley, dulse, and fermented vegetable juice to the grated vegetables and mix.
  4. Place fermented vegetables in a sanitized wide-mouth jar. Remove any air pockets and ensure a solid pack. Wait for 1 hour so that juice from the vegetables rises to the top of the jar.
  5. Place a single cabbage leaf over the contents of the jar, pushing it down under the liquid in the pickle jar to protect fermenting vegetables from exposure to the air, which can cause mold. 
  6. Secure the jar lid with a vapor lock to inhibit contamination.
  7. Allow to ferment for 5 to 7 days, or until active fermentation ceases. When bubbling has stopped, refrigerate.

Fermented pickles

  1. Combine vinegar, peppercorns, coriander seeds, dill, Stevia, and pepper flakes in a medium saucepan over high heat. Bring to a boil, turn off the heat, and set aside.
  2. Combine the cucumbers, onions, and garlic, and tightly pack into a quart-sized glass jar with a lid. Pour the hot liquid over the cucumbers and onions, and ensure all vegetables are submerged.
  3. Close the lid tightly and refrigerate for at least 1 day before serving.

Acidic marinade recipes

Quick-pickled vegetables

  1. Steam your vegetables for five minutes and refresh them with cold water.
  2. Combine the vinegar, lemon juice, white wine, coriander seeds, fennel seeds, peppercorns, bay leaf, olive oil, and 2 cups of water. Bring to a boil, turn the heat to medium, and boil for five minutes. Add the vegetables, reduce the heat, and simmer for seven minutes. Remove the vegetables from the pan and place them in a bowl.
  3. Bring the liquid in the pot back to a boil, and allow it to reduce by half its volume.  Place a strainer over the bowl with the cauliflower and strain in the reduced liquid.  Serve at room temperature or cold.

Escabeche

  1. Add the mussels and water to a quarter of the mussels. Season with spices and herbs to taste, then simmer over medium-high heat. Steam until all the shells have opened, 8 to 10 minutes. Drain and separate the meat from the shells. Place the mussels in a bowl.
  2. Heat the olive oil over medium heat. Add leeks and sweat until translucent, 8 to 10 minutes. Add the onion and carrot, and continue to cook until tender, another 8 to 10 minutes. Season.
  3. Combine the coriander seeds, black peppercorns, lemon thyme, and jalapeño in cheesecloth secured with butcher’s twine.
  4. Add the sachet, sugar, water, and all three kinds of vinegar to the vegetables. Bring the mixture to a simmer and cook until slightly reduced, 5 minutes.
  5. Pour the mixture over the mussels and allow to cool at room temperature. Refrigerate overnight, covered, to marinate the meat. 
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Oil preservation recipes

Sundried tomatoes

  1. Gather your ingredients.
  2. Add 2 cups of water and 2 cups of white wine vinegar to a large pot.
  3. Add the sun-dried tomatoes to the pot and keep them submerged in the liquid. 
  4. Bring the liquid to a quick simmer and let cook for about 10 minutes.
  5. Remove the pot from the heat and let sit, covered, for another 3 to 5 minutes so the tomatoes can soften a bit more.
  6. Drain the tomatoes, pat them dry, and spread them on a sheet.
  7. Transfer the tomatoes to the glass jar and add seasonings.
  8. Fill the jar with enough olive oil to have them submerged. Store in the refrigerator until ready to use.

Preserved lemons

  1. Cut your lemons into quarters or slices and mix in a bowl with the salt and leave overnight. 
  2. Transfer to a colander and allow it to drain for 2 hours, shaking it occasionally.
  3. Pack the lemons into jars, add the spices, and top with olive oil.
  4. Seal jars and set aside for two weeks to mature.

Tips and Tricks for Successful Pickling Without Salt and Sugar

  • Choose the right produce
  • Sterilize your jars and lids using hot water
  • Monitor the pickling process
  • Use the correct vinegar
  • Follow the instructions

Conclusion

In conclusion, pickling without salt and sugar reduces your sodium intake, reducing your chances of having high blood pressure-related diseases. These natural methods of pickling without salt and sugar include the use of dry salting and acidic marinades. Be as creative as you can for unique flavors. 

FAQs

Is pickling without salt and sugar safe?

Pickling without salt is not safe. Salt prevents harmful microorganisms like bacteria and molds from growing in the pickling solution. Omitting salt increases the risk of these organisms thriving, leading to spoilage and unsafe food.

Sugar also aids preservation and flavor. While you can reduce sugar in some recipes, completely removing it may affect the taste and texture of the final product.

What is the difference between fermented and vinegar pickling?

Pickling and fermenting are distinct food preservation methods:

  • Pickling: Food is soaked in an acidic brine, often with vinegar, creating a tangy, sour taste. This process is swift and uses added acid for preservation.
  • Fermenting: Fermentation, in contrast, achieves sourness naturally over time. It uses natural microorganisms, mainly lactic acid bacteria, to convert food sugars into lactic acid. This method is slower and develops sourness gradually.

Can I use natural pickling methods for all types of produce?

Yes, natural pickling methods work for various vegetables and some fruits. Pickling involves immersing produce in a brine or vinegar solution with added spices or herbs. It preserves and enhances flavors in cucumbers, peppers, carrots, onions, cauliflower, green beans, asparagus, and more.

Successful pickling means adjusting the liquid to match your produce. For example, use dill and garlic for cucumber pickles, or mustard seeds and turmeric for cauliflower. Experiment to create unique flavors.

Final product characteristics depend on your chosen produce. Explore to find favorites. Follow proper pickling techniques and hygiene for safety and quality.

How long can pickled foods be stored?

The shelf life of pickled foods depends on factors like the type of food, pickling method, and storage:

  • Refrigerator Pickles: These remain good for about 1 to 2 months. However, texture and flavor can deteriorate after a few weeks.
  • Canned Pickles: Properly canned pickles can last up to 1 to 2 years or more in a cool, dark place. Quality may decline after a year.
  • Fermented Pickles: They last several months to a year or more in the refrigerator due to the fermentation process.
  • Commercially Produced Pickles: Store-bought pickles have a shelf life indicated on the packaging, often 1 to 2 years or more.

Remember, these are general guidelines. Check for spoilage signs like unusual odors, mold, or texture changes before consumption. Properly sealed and stored pickles are less likely to spoil, so use airtight containers and suitable conditions for the best results.

Can I combine natural pickling methods for a unique flavor?

You can combine pickling methods for unique flavors. Start with your main ingredient (e.g., cucumbers, peppers, fruits). Create a brine with water, vinegar (try different types), and salt. Add herbs, spices, or aromatics like garlic, dill, or mustard seeds for flavor. Balance acidity with natural sweeteners like honey. Experiment with techniques like cold pickling, fermentation, or canning for different textures. Adjust pickling time for varied results. Taste test and adjust flavors as needed. Keep records of successful recipes for future use. Pickling offers endless flavor possibilities, so enjoy your creative journey.

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