Ways to Repurpose Fruit & Vegetable Waste
Photo taken by author
The seemingly-endless chopping that must accompany the undertaking of a healthy meal is never fun and presents two problems: it encourages the easier motion of reaching for the phone to order takeout, as well as produces a mountain of waste. To address the latter and hopefully eliminate this issue that turns many a hopeful chef off of cooking, let me outline inventive ways we can keep that trash can vacant and use produce “waste” to create new dishes.
Vegetables
Broccoli Stems (via Eating Bird Food)
Rich in protein, potassium, and vitamin A, the stems of broccoli contain more calcium, iron, and Vitamin C than the actual florets.
Spiralize the broccoli stems to make noodles for a broccoli noodle stir-fry.
Blend the stems into broccoli stem hummus, a fun spin on the traditional chip dip.
Add the stems to anything for an added crunch texture: frittatas and omelettes galore.
Onion & Garlic Skin (via Farmer’s Almanac)
The skins of onion and garlic provide a superb source of vitamins A, C, E, and numerous antioxidants. The skins of onions are also a rich source of flavonoids, particularly quercetin, a powerful antioxidant that has anti-inflammatory benefits. Garlic skins contain phenylpropanoid antioxidants which protects the heart and helps to fight the aging process along with helping to boost immunity and lower cholesterol.
Leave it on the vegetable to roast! The skin preserves juices and nutrients that might otherwise be lost.
Mix the skins in rice and remove once cooked. This will infuse your rice with the aroma of the vegetable and well as provide the rice with additional nutrients.
Grind the skins into a powder and add to bread dough to introduce a new flavor.
Kale Leaf Stems (via Kitchn)
With a ton of vitamins A, K, B6 and C, calcium, potassium, copper and manganese packed into this fibrous stem, it would be a shame to throw it away.
After blanching (boiling in hot water) the stems, create a pesto.
Turn the stems into a fibre-rich salad.
Fruits
Orange Peel (via Kidspot)
Orange peels contain provitamin A, folate, riboflavin, thiamine, vitamin B6, and calcium. Also rich in plant compounds called polyphenols, orange peels may help prevent and manage type 2 diabetes, obesity, and Alzheimer's.
Turn it into a sweet treat and make candied orange peel.
Grate to make orange zest that can be used in a myriad of deserts for an extra zing such as orange cake.
Dry the orange peels in the sun and then drop them in some hot water for a comforting citrus tea.
Banana Peel (via Eat This, Not That)
Banana skins are rich in several key nutrients, including potassium, dietary fiber, polyunsaturated fats, and essential amino acids. Fiber has been shown to promote regularity, stabilize blood sugar levels, and boost heart health. Potassium may help regulate blood pressure levels, protect against bone loss, and reduce your risk of kidney stones.
One test-tube study also found that banana
Toss it into a smoothie for extra roughage and an intense banana flavor
Blend up a chunky banana chutney.
This is not a recipe but a useful trick all the same. When grilling your favorite protein, layer the banana skin over the top to create a barrier, leaving your meat juicier.
Watermelon Rind (via My Heart Beets)
The amino acid citrulline present in watermelon rind may promote the dilation of blood vessels, improving exercise performance and reducing blood pressure. Watermelon rind is also rich in fiber which helps maintain regular bowel movements, lower cholesterol and blood sugar levels, and leave you satisfied for longer after each meal.
Incorporate it into a curry.
Turn it into a sweet, watermelon-flavored jam.
Construct a watermelon rind moroccan salad.
I hope these recipes inspire you to get out and cook more often and incorporate less-traditional ingredients into each meal. When the produce scraps pile up, you won’t be reaching for the phone to call for take-out in a frustrated admission of defeat, instead you’ll be calling your friends and family over for a dinner they aren’t likely to forget.
