Updated: Feb 18, 2020
From potato skins and broccoli stalks, to fruit and citrus peels, we throw away parts of fruits and vegetables every day which could be transformed into tasty meals, with the help of a few simple tips! This could not only help to reduce how much food we waste, but could also boost the nutritional value of our meals and put more money in our wallet…how could we resist?
Our Mini Surplus Clementine & Lemon Curd tart with dehydrated beetroot
Here’s our quick guide to how to make the most of your fruits and veggies:
Save those vegetable peels
Many of us automatically reach for the vegetable peeler when cooking up potatoes or other root vegetables, but by throwing away the peel we’re actually losing some of the vegetables’ richest nutrients, not to mention lots of healthy fibre! Next time you make roast potatoes, why not try giving them a good scrub, but leaving the skins on? Let’s not forget to wash our fruits & vegetables before cooking & eating – and if possible buying them from growers using no chemicals.
2. Or…transform your peel into vegetable crisps
When making dishes like mashed potato or carrot puree that need a silky texture, why not try turning the excess vegetable peel into vegetable crisps? Once the peelings are dry, toss them lightly in olive oil and seasoning, and bake in the oven at 200C for 12-15 minutes, stirring half-way through. Delicious!
3. Root to stem!
Broccoli stems are just as nutritious as the florets, and are rich in beta-carotene, vitamin C, iron, potassium and fibre. Instead of tossing them on the compost heap, why not try finely slicing the broccoli stems and adding them to pasta sauce or stir-fry? They are also delicious with the leeks leaves in a soup - our recipe here! Other vegetables you can eat root to stems are for instance beetroot, carrots, turnips and chard. Tip: Use the extra leaves to make pesto!
Photo credit: Food52
4. Turn soft fruit into sweet treats
Lots of us might not think twice about throwing away fruit that’s gone a little past its prime… But fruits like berries and apricots don’t need to be thrown away - they can be poached and transformed into delicious dessert such as curd, cakes, crumbles, marmalade or smoothies. If you're not ready to use them just yet, chop them, put them in a ziplock bag and freeze them until you’re ready.
5. Give your citrus peel a second life
Next time you eat an orange or squeeze a lemon, instead of throwing the peel away, why not try finely slicing it and adding it to salads or desserts, or using it to flavour sauces, dressings, olive oil or water. Citrus peels can also be frozen, dried, preserved or candied to help them last longer!
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