In my last blog we talked about fruit peels and the powerhouse of nutrients contained within. Now we turn our attention to veggies. Don’t be so quick to pull out your peeler or toss out the leaves or stems. You could be throwing away good nutrition and money! Check out these ideas:
- Celery leaves are fortified with magnesium and calcium by Mother Nature; they also have a healthy wallop of anti-oxidant compounds. Finely chop and add to salads, soups and salsas. Or use as a garnish for chicken and fish.
- Broccoli stems have more calcium and vitamin C than their cute floret counterparts. Rather than toss them in the trash, shred them and toss them into stir-fry and soups.
- Potato peels have more vitamin C than oranges, and also contain high amounts of potassium, zinc and fiber. So, maybe you don’t peel the potatoes when you put them in your soups or potato salad.
- Onion peels contain quercetin, which can help to reduce blood pressure. The peels also have more anti-oxidants than the actual onion. Add peels and allow them to simmer in soups and stews for an extra nutritional punch. Remove before serving.
- Seeds from any squash can be washed, tossed with a bit of olive oil, seasoned with sea salt and baked (350 degree oven for 10 – 20 minutes). Add them to salads or breakfast potatoes. They are rich in essential fatty acids.
Another really awesome idea is to wash your peels and stems, then store them in a freezer bag. When the bag is full, put the leftover peels and stems in a pot, fill it up with water, and season it with a bit of sea salt. Bring to a slow boil, then simmer for about an hour. Once cooled, strain and divide the rich vegetable stock into freezer bags. Freeze. Use the stock for making soups and stews, or for poaching fish and chicken. Have you seen the ingredients in some of the grocery store stock options? Make it yourself and you will know exactly what is in your stock! Share your ideas below!
