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An apple a day only keeps the doctor away if you leave the peel on the apple. That's because the apple peel is very nutritious. But apples aren’t the only foods with unappreciated peels. Oranges, bananas, kiwi, ginger, potatoes, and pomegranates are just a handful of the fruits and vegetables with edible, nutrient-rich, and tasty peels, according Healthline.
When it comes to preparing fruits and vegetables, why let the best part go to waste? With a little creativity, you can transform scraps to stars and reap maximum flavor and nutrition benefits. Here’s how to make the most of your peels.
Banana Peels
The BBC reports that banana peels make up one third of the banana’s weight. That’s why you do not want to waste it.
Research published in the Journal of Functional Foods finds that banana peels contain large amounts of fiber and have important antioxidant, antimicrobial, and antibiotic properties. Banana peels were traditionally used to treat a variety of conditions.
Since banana peels are more bitter than the inner fruit, they are better enjoyed as a prepared dish rather than eaten raw. Banana peels can be repurposed as a smoothie ingredient or caramelized with sugar and spice, according to WebMD.
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Orange Peels
Orange peels, which often headline as tasty candied orange, make up a fifth of the orange. You can eat all the parts of oranges, including the seeds.
According to MedicineNet these peels contain pectin, which is a type of prebiotic carbohydrate, meaning it can promote the growth of beneficial gut bacteria. These peels are also high in fiber and may even reduce discoloration on teeth.
To candy your orange peels, BBC suggests boiling them for 10 minutes. Remove the peels from the hot water and rinse them with cold water. Then return them to boiling water again. Repeat the boiling and rinsing procedure three times to remove the bitterness. Then add them to boiling water with sugar.
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Pineapple Peels
it’s not as simple to repurpose pineapple peels as it is to reuse orange and apple peels, explains Healthline . Pineapples have a tough, chewy outer shell that may be difficult to digest.
However, a study published in the journal Chemistry & Diversity reveals that it’s still worthwhile to get creative when it comes to consuming these leathery peels. They contain calcium, potassium, fiber, and vitamin C, alongside bromelain, an enzyme that boosts digestion.
BBC suggests utilizing pineapple peels in the historic Mexican drink, tepache. This is a way to use peel without having to bite into spiky skin. Tepache is a sweet fermented drink made by placing pineapple peels, sugar and water in a covered jar and leaving it until it ferments (about 24 - 36 hours).
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Ginger Peels
You can also use ginger peels. In fact,the peel is just as beneficial as the inner root, if not more. It is a potent antioxidant, packed with fiber, calcium, iron, and vitamins.
It’s simple to repurpose ginger peels. Simply add the root with the peel attached to any recipe that you would have made with peeled ginger. Ginger peels can also be boiled to spice up a soup (make sure to remove it before you serve or blend the soup) or steam vegetables. After roasting ginger peel, it can be ground into a powder and used to bake, cook, or make tea.
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Onion Peels
The peels of onions were traditionally used as a dye. They contain tannins and flavonoids which add both color and flavor. These compounds are also nutritious, with antioxidant and anti-inflammatory properties.
The Farmers Almanac suggests using the peels to flavor and enhance soups, stews, and rice, while removing the peels before serving. Onion peels can also be ground into a powder and used in baking and cooking.
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