Forget throwing away the skin of fruits and vegetables the next time you have eaten the insides — the former is packed with nutrients that can increase energy levels and now research says it can also combat cancer.
All fruits and vegetables have a ‘bio-synergy’, which means the nutritional benefits of each part are reinforced by the others. While orange peels are powerful antioxidants that act to reduce levels of ‘bad’ LDL cholesterol, without lowering the ‘good’ levels, grape skins are said to have up to 100 times the concentration of resveratrol — a phytochemical linked to the inhibition of cancer and heart disease.
Here are a few ways to use peels in food
Candied orange peel: A good garnish for desserts is candied orange peel. Peel oranges, slice the peels and boil in water to reduce bitterness. Then add it to another pot of hot water and sugar. Simmer until the peels turn soft. Sprinkle them with sugar and let them dry for a day or two. The candied orange peels are now ready. You can dip the mousse into chocolate or even use as a garnishing over mousse.
Kiwi smoothie: Add the peel of kiwi to your breakfast smoothie for an extra boost of fiber as well as taste.
Roast garlic heads: Garlic skin contains phenylpropanoid antioxidants that can help fight the ageing process and protect the heart. Drizzle olive oil over half or a few garlic heads, put them on a baking tray and when done serve with baked vegetables or on their own.
Potato skin fries: Use potato skins to make delicious fries or chips for your family. Put the peelings on a baking sheet. Drizzle oil on them, plus salt and pepper. Bake the peels for 10 to 15 minutes. Serve with salsa sauce.
Citrus or lemon olive oil: Crush citrus peel and add this to olive oil. Let it rest for five hours, before straining and using. Heat oil and lemon peels. Strain the peels and pour oil in a glass jar.
Watermelon rind: The white rind part has huge amounts of citrulline, an amino acid that is rich in vitamin C, beta carotene and lycopene and it also contains amounts of Thiamaine, Riboflavin, vitamin A, Niacin, Vitamin B6, Calcium, Iron, and Zinc too. Just sauté the rinds in oil, season with salt and pepper and red chili flakes to enjoy it.