Health Envoy's Blog
Step away from the trash can! These nutritious food scraps should have a place on your plate.
For most of us, tossing certain parts of food in the garbage bin is just second nature.
But it's time to rethink some of the items we have long considered unusable in the kitchen.
The truth is, many produce parts people typically see as "scraps" are actually vitamin-packed powerhouses that can lend flavor and nutrients to our dishes.
Plus, fresh produce is no small chunk of change, so why not put all of it to good use?
Think outside the trash bin and put these eight food scraps to work for you.
Citrus Peels
The skins of lemons, limes, oranges and grapefruits usually get peeled off andthrown in the garbage.
But wait — the aromatic peels can be put to delicious use in the kitchen.
Why should I eat that?
The skins of citrus fruits — and the inner white pulp — are extremely rich
in fiber (an orange peel contains 4 times more fiber than the fruit!). Plus,
they're high in vitamin C and other antioxidants.
How to use it: The peels are delicious covered in dark chocolate as
an after-dinner dessert.
You can also zest them and incorporate into salads, baked goods and teas.
They can add a bright, citrusy flavor when diced finely and added to chilis and stews.
If eating that tough outer peel is too daunting,
you can still capitalize on some extra nutrients by leaving the white pith on when eating the fruit.
Leafy Green Stems
While we all know how beneficial leafy greens are to our
health — kale,
Swiss chard and collard greens are certifiably superfoods
at this point — what fewer people recognize is the ability to use the entire plant,
stem and all.
Why should I eat that? The tough stems are higher in fiber than the leaves of the plant,
making them a smart ingredient to help fill you up, which ultimately aids in weight loss.
How to use it: Roughly chop the entire veggie, stems included,
and sauté in olive oil and garlic or throw it into a pot of homemade soup;
both techniques will help to break down the tough texture.
You can also purée stems into a smoothie for an added fiber boost.
Swiss chard and collard greens are certifiably superfoods
at this point — what fewer people recognize is the ability to use the entire plant,
stem and all.
Why should I eat that? The tough stems are higher in fiber than the leaves of the plant,
making them a smart ingredient to help fill you up, which ultimately aids in weight loss.
How to use it: Roughly chop the entire veggie, stems included,
and sauté in olive oil and garlic or throw it into a pot of homemade soup;
both techniques will help to break down the tough texture.
You can also purée stems into a smoothie for an added fiber boost.
Pineapple Core
As we get closer to summer, juicy pineapples will hit the shelves at the supermarket.Instead of cutting pieces off the fruit and discarding the core,
keep it and enjoy the extra nutritional boost!
Why should I eat that? The circular, woody center contains high levels of bromelain,
a digestive enzyme that benefits the digestive system by helping to break down proteins.
The enzyme also acts as an anti-inflammatory.
How to use it: Since the core is a little tougher than the rest of the fruit and isn't as sweet,
it makes a nice addition to smoothies to help bulk up the texture.
Veggie Leaves
Think celery tops and broccoli leaves have no place on your
plate?
Their impressive nutritional stats may change your mind about dumping them.
Why should I eat that? Both broccoli and celery leaves are jam-packed with vitamin A:
Just an ounce of broccoli leaves boasts 90% of your daily value!
Plus, broccoli leaves are higher in beta-carotene than the rest of the veggie.
How to use it: Finely chop the leaves and use them raw in salsas or as a garnish on meats.
They also taste great when cooked as you'd prepare spinach – steamed or sautéed.
Their impressive nutritional stats may change your mind about dumping them.
Why should I eat that? Both broccoli and celery leaves are jam-packed with vitamin A:
Just an ounce of broccoli leaves boasts 90% of your daily value!
Plus, broccoli leaves are higher in beta-carotene than the rest of the veggie.
How to use it: Finely chop the leaves and use them raw in salsas or as a garnish on meats.
They also taste great when cooked as you'd prepare spinach – steamed or sautéed.
Stalks
The appealing portion of a head of broccoli or cauliflower
is the flowery bulbs,
but it turns out the stems do more than just hold the veggies together.
Instead of throwing out half of the vegetable you purchased,
use the stalk as an ingredient in your meals.
Why should I eat that? The stalks are higher in calcium, vitamin C, and fiber than the florets themselves.
How to use it: Stalks are perfect for dipping — simply slice into sticks and enjoy
with hummus or salsa. You can also shred them into strips and use them in a stir fry.
but it turns out the stems do more than just hold the veggies together.
Instead of throwing out half of the vegetable you purchased,
use the stalk as an ingredient in your meals.
Why should I eat that? The stalks are higher in calcium, vitamin C, and fiber than the florets themselves.
How to use it: Stalks are perfect for dipping — simply slice into sticks and enjoy
with hummus or salsa. You can also shred them into strips and use them in a stir fry.
Seeds
We snack on sunflower seeds when the afternoon munchies hit,
but when baking a pumpkin or squash, we immediately toss the messy guts.
Time to get down and dirty in the kitchen — sift through the gooey insides and pick
the seeds out to get a meal and a snack out of one vegetable!
Why should I eat that? In addition to having 5 grams of protein in a 1-ounce serving,
the seeds are a great source of zinc, vitamin K, magnesium (pumpkin seeds contain almost half of the recommended daily amount) and a variety of other minerals.
They also contain phytosterols, which can lower bad cholesterol levels.
How to use it: After cleaning off the guts and giving them a rinse,
toss with a little olive oil and the seasonings of your choice. Then,
spread the seeds out in a single layer on a baking sheet and bake at 325° F for 25 minutes.
We love them salted, tossed with brown sugar for a more savory snack,
or with a little parmesan cheese and Italian seasoning. When they're done,
eat them on their own or sprinkle on your salads for a nice finishing crunch.
but when baking a pumpkin or squash, we immediately toss the messy guts.
Time to get down and dirty in the kitchen — sift through the gooey insides and pick
the seeds out to get a meal and a snack out of one vegetable!
Why should I eat that? In addition to having 5 grams of protein in a 1-ounce serving,
the seeds are a great source of zinc, vitamin K, magnesium (pumpkin seeds contain almost half of the recommended daily amount) and a variety of other minerals.
They also contain phytosterols, which can lower bad cholesterol levels.
How to use it: After cleaning off the guts and giving them a rinse,
toss with a little olive oil and the seasonings of your choice. Then,
spread the seeds out in a single layer on a baking sheet and bake at 325° F for 25 minutes.
We love them salted, tossed with brown sugar for a more savory snack,
or with a little parmesan cheese and Italian seasoning. When they're done,
eat them on their own or sprinkle on your salads for a nice finishing crunch.
Watermelon Rind
The bright green, striped rind is the most notable feature
of the
summertime staple — and it's good for more than just show!
Not only does it boast nutritional benefits, but you'll save some major space
in the garbage by putting it to good use.
Why should I eat that? The rind contains high amounts of a compound called citrulline,
an amino acid that studies have shown to help protect against free radicals
and improve circulation.
How to use it: The obvious route for enjoying the rind is to juice it, reducing it to liquid form.
But it has can also be sautéed and seasoned, pickled or marinated.
summertime staple — and it's good for more than just show!
Not only does it boast nutritional benefits, but you'll save some major space
in the garbage by putting it to good use.
Why should I eat that? The rind contains high amounts of a compound called citrulline,
an amino acid that studies have shown to help protect against free radicals
and improve circulation.
How to use it: The obvious route for enjoying the rind is to juice it, reducing it to liquid form.
But it has can also be sautéed and seasoned, pickled or marinated.
Onion and Garlic Skins
You have to cry to get through it, so why not put the entire
vegetable to good use?
(Those tears may actually be coming from all that lost nutrition!)
Save the skins — cooking with them enhances the nutritional stats of your dish.
Why should I eat that? The papery coating and external layers of the onion
are rich in flavonoids and fiber, and actually have more antioxidants than the onion itself.
Garlic skin also contains a variety of antioxidants.
How to use it: Simmer skins in stocks, soups and stews. They are safe to eat,
but you can also discard before eating.
(Those tears may actually be coming from all that lost nutrition!)
Save the skins — cooking with them enhances the nutritional stats of your dish.
Why should I eat that? The papery coating and external layers of the onion
are rich in flavonoids and fiber, and actually have more antioxidants than the onion itself.
Garlic skin also contains a variety of antioxidants.
How to use it: Simmer skins in stocks, soups and stews. They are safe to eat,
but you can also discard before eating.
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