American · side, snack
Fermented Beet Cubes with Star Anise
Video by Gardener Scott on YouTube · Open on YouTube
- Low carb (2.3 g net carbs) but not keto: 4% of the energy is from fat, and keto meals get about 60% or more
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Crunchy, earthy and tangy, soured by fermentation with no vinegar or sugar: about 15 kcal a quarter-cup with some fibre. It is salted, at about 230 mg sodium a serve.
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Ingredients 3
Method
Tap a time to watch that step in the video.
- Scrub the beets well; peeling is optional (unpeeled beets turn the brine browner). Trim off the roots and stems and cut into ½-inch (1 cm) cubes — 4–5 large beets fill a quart jar. 1:28
- Make the brine: stir 1 tbsp salt into 2 cups filtered water until it dissolves (double it for two jars). 4:52
- Drop 1 star anise into a clean quart jar if using. Fill with the beet cubes up to the bottom of the ring, shaking to settle them, pour in brine to the same level and add the second star anise. 5:48
- Weigh the beets down with a glass weight, a bag filled with brine or a cabbage leaf so every cube stays under the brine. Cover with a fermentation lid or a cloth so the gas can escape. 6:49
- Leave in a cool, dark place for 2 weeks, checking every 2–3 days that there is no mould and that bubbles are rising. 9:11
- Move to the fridge (a couple of days there helps the flavours meld). Eat as a snack, on salads or on a pickle plate. 9:48
Tip. Makes 1 quart jar, about 16 quarter-cup serves (our estimate). His family preferred the plain beets; the star anise gives a distinct sweet-spice note. Keep the beets under the brine in the fridge.
The method is a summary in our words — the video shows every step.
One portion, ¼ cup (35 g), gives you 1 of 16
Where the energy comes from one serve
- Net carbs 76%
- Protein 17%
- Fat 7%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
No vitamin or mineral reaches 10% of a day in one serve.
Show the other 15
Folate9%
37 µg a serve, mostly from beets (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium2%
110 mg a serve, mostly from beets (100%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron2%
0.3 mg a serve, mostly from beets (99%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium2%
7.8 mg a serve, mostly from beets (100%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C2%
1.7 mg a serve, mostly from beets (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc1%
0.1 mg a serve, mostly from beets (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B61%
0 mg a serve, mostly from beets (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Calcium0%
5.6 mg a serve, mostly from beets (97%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A0%
0.7 µg a serve, mostly from beets (97%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin E0%
0 mg a serve, mostly from beets (96%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K0%
0.1 µg a serve, mostly from beets (95%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium0%
0.2 µg a serve, mostly from beets (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-30%
0 g a serve, mostly from star anise (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Gardener Scott; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.