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Top 5 Food Parts You Should Never Throw in the Garbage

you could be missing out on some powerful nutrients

TimeOdd Top 5 Food Parts You Should Never Throw in the Garbage

1.Citrus peel TimeOdd Citrius Peel

Don’t just squeeze lemon over fish and toss out the rind. According to Lauren Popeck RD, LD/N of Orlando Health Physician Group, there’s some great use for lemon rind when it comes to garnishing dishes and kicking up the flavor. What’s more, there are some great nutritional benefits hiding in the zest, as well. “You can expect three grams of fiber in two tablespoons of zest, five times more vitamin C in the peel than flesh, and other essential vitamins and minerals, including riboflavin, thiamin, niacin, folate, vitamin B6, vitamin B5, vitamin A, calcium, iron, potassium, zinc, and magnesium,” says Popeck. Her favorite uses for zest: blend into vinaigrette or marinade, toss a piece of peel into smoothies, grate and sprinkle on green beans, blend into yogurt or cottage cheese, stir into oatmeal, cereal, or muffin batter, or add to coffee or tea. Don’t stop with lemons: Use oranges, limes, and even grapefruit for some acidity and flavor with no added calories.

2. Brocoli Stalk

TimeOdd - Broccoli Stalk

You’re probably used to eat the heads of broccoli, but don’t forget about those stalks, says Popeck. “The stalk contains sulforaphane, a phytochemical antioxidant that has anti-inflammatory properties, protects cells from DNA damage, inactivates carcinogens, and inhibits tumor blood vessel formation,” she says. Here’s some cooking inspiration: Peel, slice, or shred stalks, and eat raw on salads or with dip. If raw veggies aren’t your thing, you can cook them, too. Steam, roast, or sauté them, she says. Add to soup or puree them to add to sauce, pesto, hummus, or baby food.

3. Pineapple core

TimeOdd pineapple

Once you hit the core when cutting into a pineapple, don’t throw it in the garbage. You can use pineapple core for all kinds of recipes, and there are tons of vitamins and minerals hiding within. “Pineapple contains bromelain, a protein digesting enzyme; it has anti-inflammatory properties, can reduce nasal and sinus inflammation, and it can mitigate arthritis and muscle pain,” says Popeck. What’s more, “it also has anticoagulant properties, meaning it breaks down the blood clotting protein fibrin, for a potential cancer-fighting effect,” she adds. To use pineapple core: Chop and add to fruit salad, slaw, chutney, or salsa, blend into smoothies, cut into cubes and freeze for later use, or simply add to water, tea, and even sangria to increase flavor. You can also dice into small pieces and add to stir-fry, sauté in olive oil, add to Greek yogurt for savory dessert, or use it as a seafood marinade.

4. Onion skins

TimeOdd onions

When skinning an onion, hold onto those scraps. In the skin, there’s a high content of “quercetin, a flavonoid polyphenol-type of phytonutrient that fights inflammation, reduces blood pressure, prevents arterial plaque, and keeps the heart healthy,” says Popeck. Red onions contain more quercetin than yellow ones. “Add whole onions to soup, stock, chili, or sauce, then discard skins before eating,” says Popeck.

5. Celery leaves

TimeOdd parsley

You might not realize, but celery stalks have leaves, and you can actually use them when cooking. “The leaves are rich in magnesium, calcium, and vitamin C, and you can use celery leaves in salads, as part of vegetable stock, or a garnish,” says Ilyse Schapiro MS, RD, CDN. Simply pick the leaves off of the stems, place them in a damp paper towel and then inside of a Ziploc bag to save, she says. “You can also use them in a chickpea salad with shaved onion and a vinaigrette,” she suggests.

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Written by TimeOdd

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