Picking liquid:

• 1 cup vinegar (e.g. apple cider, rice wine, balsamic, white or red wine vinegar)

• 1 cup water

• 1 tablespoon sugar

Optional additions:

• ½ tablespoon seeds (e.g. coriander seed, cumin seed, fennel seed, carraway seed, mustard seed or chilli flakes)

• ½ tablespoon spice (e.g. turmeric)

• bay leaves

• garlic cloves

Thinly sliced fruit or veggies such as:

• onion

• beetroot

• celery

• carrot

• cabbage

• plums

• strawberry

• pineapple

1. Make the brine
   In a small saucepan over medium heat, combine vinegar, water and sugar. Stir & bring to the boil until the sugar dissolves.

2. Flavour it up
   Take off the heat and add any extra flavourings you like, think mustard seeds, peppercorns, fresh herbs, chilli, or ginger.

3. Pack the jar
   Layer thinly sliced fruit or veg into a heatproof container or jar.

4. Pour & cool
   Carefully pour the hot brine over the produce, making sure everything is submerged. Let it cool completely, then seal and store in the fridge.

5. Enjoy!
   Your quick pickle will keep for up to 2 weeks. Perfect for adding tangy crunch to salads, sandwiches, grain bowls or cheese platters.

Snapshot

• Energy: very low — only a small amount of sugar per serve.

• Fat & protein: negligible.

• Sodium: naturally low unless you add salt.

• Micronutrients: retains some of the original vitamins/minerals of the veg/fruit.

• Probiotic note: unlike fermented pickles, quick pickles don’t develop probiotics, they’re all about flavour, not fermentation.

What it means on the plate

Quick pickles are a flavour-boosting sidekick! They brighten meals without adding many kilojoules, fat or sodium. Great for layering taste and crunch while keeping meals light.

Food group balance → A tasty add-on, not a major food group contributor.

• Vegetables/Fruit: counts as a small serve depending on how much you use.
  

Quick CWJ tweaks

• Diabetes-friendly: swap sugar for honey, maple, or reduce the amount.

• Kidney-friendly: avoid high-potassium veg if needed (eg. large amounts of beetroot).

• Flavour hacks: try seasonal fruit (like plums or watermelon rind) for a fun twist.

• Low-waste: perfect for using up odds and ends of veg.

CWJ Takeaway

Quick pickles don’t bring loads of nutrients, but they transform a meal with zing, crunch and colour, making healthy food exciting and easier to enjoy.