Not long ago we shared a quite lengthy and dense but very interesting post about food waste. If you haven’t read it yet and want to learn more about it, you can click here to do so! We explained what the term food waste actually entails, and why it is currently so important and worthy of your concern. Here we would like to share with you three fruits and vegetables that hold more edible material than most people think!

During daily preparations of the food people eat, many inedible parts of fruit and veg get thrown away. However, some parts that get thrown out, are not just edible, but also very nutritious and even delicious.

To help you reduce your food waste and live more sustainably, we want to share with you three parts of fruit van veg you can actually eat. We will also share our favorite recipes along with them so you can immediately start reducing your food waste!

We hope these simple tips will help you reduce your food waste, and if you are already eating these parts, thumbs up to you!

 

1. Pumpkin

Quite relevant to last week’s halloween celebrations, our first tip is related to the pumpkin. When preparing pumpkin for an oven dish, salad, or soup, recipes often state to cut off the skin and remove the seeds. Not only is cutting off the skin quite a hassle, it’s often also unnecessary.

Inside of a pumpkin

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When you are making pumpkin soup, removing the skin is of course desirable to get a nice smooth consistency, however, for other recipes you can just leave the skin on! You can even just pop the whole pumpkin into the oven for about 90 minutes depending on its size, until it has browned a little bit and is nice and soft. The skin will be soft and very sweet!

It is not just the pumpkin’s skin that you can eat, but also its seeds. If you remove the seeds, either after you have cut open the pumpkin, or after roasting it, you can remove the pumpkin residue left on the seeds and let the seeds dry overnight. After they are fully dried you can pop them in the oven with some oil and any spices you like for a delicious healthy little snack!

You can add spices like smoked paprika, cumin, chili, or just your basic salt and pepper. We have written up the recipe for roasted pumpkin seeds below!

Print Recipe
Roasted pumpkin seeds
Bowl of roasted pumpkin seeds
Course Snack
Prep Time 5 minutes
Cook Time 10 minutes
Passive Time 10 minutes
Servings
people
Ingredients
  • 1 pumpkin or squash
  • 1/4 teaspoon smoked paprika
  • 1/2 tbs oil
  • Salt to taste
Course Snack
Prep Time 5 minutes
Cook Time 10 minutes
Passive Time 10 minutes
Servings
people
Ingredients
  • 1 pumpkin or squash
  • 1/4 teaspoon smoked paprika
  • 1/2 tbs oil
  • Salt to taste
Bowl of roasted pumpkin seeds
Instructions
  1. Preheat the oven to 180 degrees Celsius (356 degrees Fahrenheit)
  2. Mix the ingredients
  3. Spread out on a baking tray
  4. Put the baking tray with the pumpkin seeds in to the oven for about 10 minutes
  5. Keep an eye on the pumpkin seeds as they tend to burn quickly!

2. Strawberry

Next up are the delicious sweet strawberries, who doesn’t love them? Especially in the summer, these sweet red berries can be seen everywhere, in smoothies, in salads, in fruit water, or just eaten as they are.

strawberries

However, during the preparation of strawberries, many tend to cut off and throw away the tops. Although it might not seem like it, strawberry tops are edible as well, and taste slightly similar to spinach. These tops contain tannins and amino acids that can give a boost to your digestive system and it has even been found that strawberries can help alleviate pain in joints.

When eating strawberries out of your hand, the leaves can dull the sweet gentle taste of strawberries. But that is no reason to throw them out! You can save these strawberry tops in the fridge for a few days or in the freezer until you can use them in something else. You can use them for example in smoothies, fruit water, or even in your dinner, such as a lovely strawberry risotto.

Below we share an easy smoothie recipe in which you can just leave the tops on!

Print Recipe
FRESH STRAWBERRY SMOOTHIE
Strawberry smoothie
Course Drink
Prep Time 5 minutes
Cook Time 5 minutes
Servings
glas
Ingredients
  • 1 cup frozen strawberries with tops
  • 1/2 cup unsweetened non-dairy milk
  • 1/2 lime juice
  • 10 basil leaves
  • Zest of 1 lime
Course Drink
Prep Time 5 minutes
Cook Time 5 minutes
Servings
glas
Ingredients
  • 1 cup frozen strawberries with tops
  • 1/2 cup unsweetened non-dairy milk
  • 1/2 lime juice
  • 10 basil leaves
  • Zest of 1 lime
Strawberry smoothie
Instructions
  1. Put all the ingredients in the blender
  2. Mix until smooth
  3. Enjoy!

 

3. Skin, skin, skin!

Skin, skin, skins!  In most recipes you come across in cookbooks, cook shows, or on the internet, often, the first step is to peel the vegetables. Did you know that most of the nutrients are actually stored just below the skin? When peeling vegetables you thus actually throw out the most healthy parts of the veg, isn’t that just shameful?

skins of potatoes and carrots

Sadly, our standard agricultural practices are characterized by an excessive use of pesticides. These pesticides often find their way to the skin of vegetables, and make them bad for our health. But on the bright side, this is all the more reason to choose for organic products during your weekly shopping and help the environment!

Our last tip is thus mainly aimed at organic veg. When preparing your meals with organic products there is no need to remove the skin at all and you can just leave it on. Even the skin on organic turmeric and ginger is edible. If you do want to skin your veggies for any reason, you can also save the peels to make a delicious crunchy snack with them using our recipe below!

Print Recipe
Crunchy vegetable peels
Roasted vegetable peels
Course Snack
Prep Time 5 minutes
Cook Time 10 minutes
Servings
person
Ingredients
  • 1 cup peel (carrot potato, or any other root veg)
  • 1/2 tbs oil
  • Salt and pepper to taste
Course Snack
Prep Time 5 minutes
Cook Time 10 minutes
Servings
person
Ingredients
  • 1 cup peel (carrot potato, or any other root veg)
  • 1/2 tbs oil
  • Salt and pepper to taste
Roasted vegetable peels
Instructions
  1. Preheat the oven to 180 degrees Celsius (356 degrees Fahrenheit)
  2. Peel the vegetables
  3. Add oil and mix until every peel is covered
  4. Add salt and pepper to taste
  5. Put on a baking tray
  6. Put the baking tray in the oven for about 10 minutes
  7. Keep an eye on the oven as they tend to burn quite fast

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