How many times have you prepared fruit and vegetables for meals that require you to peel and discard? We don’t think twice about the seeds or skin that we are throwing away.

Many of the seeds, peals and skins are not only totally edible, but they also offer nutrients and, sometimes, better flavour. Instead of throwing them away, there are ways of turning them to good use and adding them to your diet.

Onion skins

Onion skins are high in quercetin, a compound that can help lower your blood pressure and support a healthy immune system.

How to use them:

    • Throw them in soups and slow cookers.
    • Onion skins are known to help cure leg cramps. Boil the skins in water for 10 to 20 minutes, making an infusion. Drain the skins from the water and drink it as tea before bed.
    • Onion skins make a great hair dye, turning it a beautiful golden brown. They also promote hair growth.
    • Dried and ground onion skin as a replacement (small percentage) for wheat flour ups the antioxidant content in bread.

Watermelon rinds

They contain the amino acid citrulline, which can help improve blood flow, athletic performance and ease muscle soreness. Watermelon is a great source of lycopene, an antioxidant that could possibly help ward off prostate cancer.

How to use them:

    • Throw them in a blender with watermelon flesh (the red part you normally eat), strawberries and a dash of orange juice for a refreshing smoothie.
    • Pickle them.
    • Make them into chutney.
    • Use them in an Indian curry. Remove the outer green peel and use the white rind, as you would a vegetable, to make a curry.
    • Make them into a cool gazpacho. Blend the white watermelon rind with tomatoes to make a cool summer gazpacho.

Broccoli leaves

They have high levels of vitamin A, vitamin C, and calcium. The leaves are also a rich source of beta-carotene.

How to use them:

    • Remove the mid-rib, tear or chop the supple leaves.
    • Toss them with a bit of oil, salt and pepper and roast them as chips.
    • Toss them in hearty salads where you might otherwise rely on kale.
    • Throw them into a stir-fry, casseroles or stir-fries along with the rest of the broccoli.

Celery tops

They are flavourful and full of muscle-building magnesium, bone-strengthening calcium and vitamin C.

How to use them:

    • Use as a fresh herb. Mince them finely or coarsely chop them to garnish any dish with bright, celery flavour.
    • Make celery leaf pesto.
    • Make a celery leaf and chickpea salad. Combine celery leaves, chopped celery and chickpeas with shaved red onion and sherry vinaigrette.
    • Add celery leaves to vegetable stocks, soups, stews and pasta sauce.
    • Add celery leaves to a stir-fry at the very end of cooking.
    • Swap parsley for celery leaves in a classic tabbouleh with bulgur, tomato and cucumber.

Orange peels

They are rich in digestive system-soothing fibre and immune-boosting vitamin C. They may also have a cholesterol-lowering effect. The compounds, polymethoxylated flavones, may also account for citrus fruits’ protective powers against heart disease and inflammation.

How to use them:

    • Make candied peels. These are great to munch on their own or as a garnish on top of cakes and parfaits. You can also dip them in chocolate for an extra-special treat.
    • Dry and save for tea. Dried peels make a nice addition to your basic cup of black tea.
    • Add to meat dishes. A hint of citrus will enhance many meat dishes. Throw the peels in the braising liquid or put them in the cavity of a whole chicken before roasting.

Apple peels

Most of the fibre and antioxidants of apples are in the peel. Apple peel is a rich source of almost all types of vitamins. It also contains quercetin, which protects your memory. The peel is also home to ursolic acid, an important compound in the obesity-fighting ability of apples.

How to use them:

    • Make jelly.
    • Brew tea.
    • Add to oatmeal: Store peels in the freezer and add them to simmering oatmeal along with raisins and cinnamon.
    • Add to smoothies: Throw some frozen apple peels into a smoothie for extra fibre.
    • Clean aluminium cookware: Fill the pan with water, add apple peels, and simmer for about 30 minutes.

The above fruit and vegetable parts are only a small number of edible parts that we throw away. Do some research as cooking with the “castaways” can be beneficial on many levels. Not only will you be reaping the nutritional benefits, you’ll be saving money too.

 

Sources

 

http://www.menshealth.com
http://www.flavofit.com
http://www.wisebread.com
http://beforeitsnews.com