Cooking Without Waste - Fruit and Vegetables Edible Parts

I think one very important aspect of cooking to avoid dependence on what is available (or not) at the shops is making good use of everything you have already paid for. The average Australian household food waste  is estimated to be ONE THIRD of all the food we buy(1).

Skin

Pineapple skin to make tea: simply put the skin pieces in a pot, cover with cold water, bring it to a boil and  simmer for 3 minutes. Let it cool down, strain. You can drink it hot or cold. Add cordial, lemon or lime juice, honey, fruit pieces (pineapple,  strawberry).

Banana skin to make cake: it is a sort of banana bread done with just the skin. Banana skin is just too rich in nutrients to simply be discarded. I make a banana cake with just the skin and everybody loves it. (Ask me for the recipe)

Potato skin to make chips or simply leave it on the vegetable: I only peel vegetables that the skin presents too many blemishes and is too rough. Otherwise, I’ll save myself time, keep  the skin nutrients in my food and not peel. But, if you must peel your  potatoes, lay the pieces on a baking tray and toast them in medium hot  oven for about 10-15 minutes. Let them cool down to crisp up.

Orange and other citrus fruit skin to make tea, desserts and be used in non-food crafts (e.g. potpourri).

Watermelon skin can be pickled.

Most fruit and vegetables have edible skin. Experiment, try it, give it a go.

Stem

Silverbeet/spinach stems in other recipes: you can chop them up and use in soups, sauces and omelette. The stems  have the same nutrients of the leaves and it’s a waste to discard them.

Broccoli/cauliflower stems can be cooked just like the florets or used the same way as spinach stems.

Herbs’ stems to flavour broths and stock: some herbs’ stems may be a bit too aromatic to use the whole lot the  same way as spinach stems, but, a small quantity will flavour nicely any  recipe. The bigger quantity can be used in broths and stock and then be  discarded afterwards.

Seeds

Roasted pumpkin seeds, photo by Ulina Cunningham

Pumpkin seeds: never throw them away again. Jamie Oliver has a simple method to turn them into healthy snacks(2). One of our followers, Ullina Cunningham, gave it a go, sprinkled with oil and salt (photo above).

Save seeds to (re)plant in your garden: Gardening Australia has several fact sheets with instructions on how to  do it(3). I haven’t started my seeds bank yet…

Leaves and Tops

Celery leaves make fragrant salads. Carrot tops make amazing pesto. Beetroot and radish leaves can be eaten as salads as well.

“Crooked” Fruit and Vegetables

Curled bananas, oblong apples, “two-legged” carrots are still edible  and nutritious, and many times cheaper too! Smart-buy crooked fruit and  vegetables. You prevent them from ending up in landfill, feed your  family and save money.

Scraps

Vegetables stock, photo by Fern Rodrigues

Anything else you can’t find a way to eat from a vegetable,  making sure you have washed it well, you can store in the freezer until  you have enough quantity to make a batch of stock. And if you think it  can’t go into the stock, it can go into the compost bin instead.  Gardening Australia again can be of help(3), if you are a beginner.

There are hundreds, maybe thousands, other parts and ways you can  make the best use possible of the fruit and veggies you buy. Please,  feel free to share your tricks with us.

Re-heat, re-use, store leftovers (raw or  cooked) so they don’t end up in the bin. Just be careful and do it  properly and safely. I can help with tips, suggestions and  recommendations. Contact me on 0424 020 632 or use the form on this website.

References
(1) Australian Department of Agriculture, Water and the Environment (http://www.environment.gov.au/…/waste-resource-r…/food-waste)
(2) Jamie Oliver – How to Roast Pumpkin Seeds (https://www.jamieoliver.com/feat…/how-to-roast-pumpkin-seeds)
(3) Gardening Australia ABC (https://www.abc.net.au/gardening)