Low-Sodium Pickled Grapes
Try pickled grapes as a low-sodium alternative to olives and reap the antioxidant benefits of grapes at the same time.
About 15 minutes to prep and cook, plus two days in the fridge
13 calories per serving*
Makes 1 quart or about 10 servings
Savory and sweet, pickled grapes are a great alternative to salty olives and packed with nutrients like vitamins C and K as well. Scatter them over a green salad, serve them on a cheese board or eat them right out of the jar. The recipe author, Jessica Goldman, switched to a low-sodium diet to revive her failing kidneys and improve her life with lupus.
To make this recipe you will need a sharp knife for slicing, a small pot and a quart-sized Mason jar or three & pint-sized Mason jars.
(per serving)*: Total Fat (0.1g); Carbohydrates (1g); Sodium (15mg); Sugar (0g); Fiber (1g); Cholesterol (0mg); Protein (0g)
5 to 6 handfuls of seedless black or red grapes
2 tsp. of yellow mustard seed
1 cinnamon stick
2 cups of white wine or champagne vinegar
1 tsp. of black peppercorn
1 quart-sized Mason jar or 3 pint-sized Mason jars
1. Remove tops of grapes
Pick up some plump, seedless black or red grapes and slice off the belly buttons (the top part where the stem was) of five or six handfuls. By taking off this top piece of the grape, you will allow the pickling juices to seep into the fruit immediately.
2. Fill the Mason jar
Fill a Mason jar with the grapes, 2 teaspoons of yellow mustard seed and one stick of cinnamon. Use 3 teaspoons of ground cinnamon if you don’t have cinnamon sticks.
3. Make the pickling liquid
Heat 2 cups of white wine or champagne vinegar in a pot with 1 teaspoon of black peppercorns. Remove from heat once it boils.
4. Cool the pickling liquid
Let the pickling liquid fully cool before filling the Mason jar. This will keep the fruit from becoming too mushy.
5. Refrigerate to pickle
Shake and shimmy your Mason jar and put in refrigerator. The grapes will be pickled in two days.
Ingredient Tips & Benefits
- When Goldman started looking for a good substitute for olives, she realized that a savory grape pickle could do the trick. Try them as a mischievous doppelgänger in tapenade and Mediterranean salads, fooling any palate, and pleasing people who aren’t into olives. Plus, grapes hold onto the antioxidant compounds in their skin, even after fermentation.
- If you want to make smaller portions of pickles, just use pint-sized Mason jars instead, but make sure to divide ingredients evenly between the jars.
- It’s important for people with rheumatoid arthritis (RA) to consider a low-sodium diet because they may feel the effects of salt more. Corticosteroids, commonly used to treat RA, cause the body to hold more sodium.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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