We are often too quick at automatically peeling fruit and vegetables, throwing away skins and peels that are packed full of antioxidants, fibre and nutrients.
We do need to be cautious through when eating skins and peels making sure we wash the item just in case they have been sprayed with pesticides.
It gives you a sense of respect for the food we are to enjoy by savouring every part that is grown which is edible for example carrots and the carrot tops, pumpkin and their leaves, beetroot and their leaves...
So which fruit and vegetables can you enjoy the peel/skin.
Peaches;
The velvety skins on peaches are packed with antioxidants, vitamins and fibre. They are crammed with vitamin A and carotenoids (antioxidants and provitamins) which support eye health. Removing the skin results in a 13-48% reduction in antioxidants.
All soft fruit we can enjoy the skins;
Nectarines
Apricots
Berries
Grapes
Cherries
Pears
Plums
Persimmon (Sharron) fruit
Tomatoes
Citrus Fruit;
Oranges
Lemons
Lime
Grapefruit
Pomelo
Mandarins
Tangerines
Clementines
Satsumas
Kumquats
No you wouldn't bite into citrus fruit, but you should definitely save the peel. Adding orange peel to desserts, lemon peel to tea etc...
1tsp of orange peel provides 14% of all the vitamin C you need in one day, three times more than the flesh and juice inside the fruit. They are also packed with vitamin B6 , calcium, potassium, magnesium and riboflavin (a B vitamin).
Apples;
The skin on apples contains half the fruits fibre and a third of the fruits vitamin C, vitamin A and potassium content. The skin also has four times more vitamin K than the flesh its self.
Squash - Butternut Squash/Pumpkin/etc...
Peeling the skin off squash is harmful to your finger health as often its hard to cut off. But in fact the skin of squash is full of vitamin A, C and e. It is great roasted/baked with garlic, extra virgin olive oil and spices rubbed in to it.
Banana;
The peel of banana's offer great health benefits, fibre, tryptophan (helps increase serotonin) potassium and antioxidants. The peel has a bitter taste and the consistency is not for all. As the banana ripens the skin gets thinner and sweeter, and are easier to digest.
Sweet Potatoes;
Whether you choose orange or purple sweet potatoes enjoy the peel that enhances your health with more fibre, vitamin C, vitamin E potassium, iron and orange - beta-carotene, purple - antioxidants. The peel tastes amazing roasted but also it a great thickener to soups or in stews.
Kiwi;
The majority of the population either peel a kiwi or scoup out the flesh of a kiwi, but the hairy skin is edible and contains three times more fibre than the flesh, it also is packed with vitamin C.
In fact all fruit and vegetables listed in this blog post the skin or peel is edible and can add flavour to the foods we eat, reducing our food waste and support our health and well-being.
Carrots
Cucumbers
Mangos
Guava
Potatoes
Courgette#
Aubergine
Onion
Watermelon
Beetroot
Parsnip
Kohlrabi
Swede
Peel are rich in fibre, vitamins, minerals and antioxidants, making them the most nutritious part of a plant. Try for yourself and reap the benefits.
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