Use that food don’t throw it away!
If you’re throwing leftover parts of fresh fruits and vegetables in the bin, you could not only be throwing money way but also wasting valuable nutrients in the process.
Citrus fruits are densely packed with vitamins and minerals, but there are also valuable nutrients in the fruits zest as well. You can expect around three grams of fibre in two tablespoons of zest, and five times more vitamin C in the peel than in the actual fruits flesh, plus the zest is packed with other essential vitamins and minerals, including riboflavin, thiamin, niacin, folate, vitamin B6, vitamin B5, vitamin A, calcium, iron, potassium, zinc, and magnesium. Use the fruits zest by blending into vinaigrette or marinade, grating then sprinkling on green beans or salads, mixing into yogurt or cottage cheese, stirred into oatmeal, cereal, or muffin batter, or even added into coffee or tea. All citrus fruits zest contain these nutrients so don’t stop at lemons Don’t stop with lemons: Use oranges, limes, and even grapefruit.
Aquafaba is the liquid in canned pulses such as chickpeas, lentils, and beans. Aquafaba provides nutrients like protein and minerals and is useful in vegan cooking.
It can be used as an egg replacement by whisking the liquid until it is white and foamy, and then made into a homemade vegan mayo when combined with vinegar, mustard, salt, and oil.
Radishes are great in salads but there leaves are packed with vitamin C and calcium, the radish leaves have more nutrients than the radish itself, The taste is bitter though so use wisely.
Rice cake crumbs
Those last few broken rice cakes in the bottom of the bag are great as a topper for salads, yogurt, or overnight oats mixes.
Most of us eat the banana without giving the peel a second thought. However all of the banana contains tryptophan, which boosts serotonin ‘the happiness hormone’ The riper the peel the better as this will make it much more palatable. Cook or boil for at least 10 minutes until soft. Then add to smoothies, stir-fries, or soups. Or, you can puree and add to muffin or cake batter.
Water melon rinds
Water melons make a delicious, refreshing snack. However if you are throwing away the rinds you are missing out on more nutrients. Instead of throwing the rind away cut that white part under the green exterior and use it in your cooking. This contains an amino acid, which is converted into arginine, which helps to improve circulation, increase blood flow, improve heart health, boost immunity, boost libido, and reduce muscle fatigue. What’s more the rind also contains has vitamin C and B6, to help keep your immune system strong. Add watermelon rind to smoothies, chop and add to fruit salad, salsa, chutney, or slaw’s, mix into soup with potatoes and carrots. As for seeds, these can be roasted in the oven, simply toss in olive oil and salt, roast in a hot oven for around 15 minutes. Then sprinkle on salads or add into trail mix.
Celery leaves are rich in magnesium, calcium, and vitamin C. Celery leaves make great addition’s to a salad, or as part of vegetable stock.
You can eat a kiwi like you would peach skin, the skin is edible and contains valuable nutrients and fibre, of course the texture isn’t for everyone so the simplest and easiest way of getting the most out of all the fruit is to blitz the skin in a smoothie.