Potato Skins: The Powerhouse You’re Throwing Away
Here’s something shocking: a medium potato contains 2 grams of fiber with the skin and only 1 gram of fiber without the skin. If you eat only the skin of your baked potato, you benefit from more protein and fiber than eating the whole potato. Most people are tossing away the most nutritious part without realizing it. These nutrients include magnesium, potassium, phosphorous, calcium, copper, iron and zinc. Dietary potassium has a beneficial effect on your skeletal system by reducing calcium loss from bone, leading to an increase in bone mineral density. Think of it like throwing away the wrapper that actually contains the best candy inside. Peeling potatoes creates extra food waste that needs to be discarded, and while potato peels are compostable, they still take up space in landfills and contribute to food waste.
Sweet Potato Peels: Nature’s Fiber Jackpot
The fiber content of sweet potatoes mainly comes from the peel, so removing it will decrease your fiber intake. Research has shown that the nutrients in vegetables and fruits tend to be concentrated around the peel. Sweet potato skins are rich in fiber, other nutrients, and antioxidants that can help support a healthy gut, increase feelings of fullness, and prevent chronic disease. It’s like peeling away a vitamin-packed layer that took months to develop. Sweet potato skin is safe to eat and offers various nutrition and health benefits, and is a rich source of fiber and micronutrients and may help with heart health, eye health, and more. Eating sweet potato skin is not only safe but also recommended, as it contains fiber and other vital nutrients linked to various health benefits, including gut, heart, and eye health.
Broccoli Stalks: The Crunchy Treasure Hidden in Plain Sight
Both the stalks and the florets are edible and packed with valuable nutrients, and broccoli is low in calories yet contains myriad vitamins and minerals such as vitamin C, vitamin K, folate, and manganese. Many home cooks automatically chop off the stalks and toss them in the trash, but that’s like throwing away the core of an apple. The cruciferous plant also delivers a surprising amount of protein for a vegetable—2 grams per 1 cup. Broccoli stalks can be used in homemade vegetable broth along with other ingredients like carrots, carrot peels, carrot tops, onions, onion peels, celery stalks, celery leaves, and other vegetables. The stalks have a mild, sweet flavor that’s perfect for stir-fries, soups, or even eaten raw as a crunchy snack. Broccoli isn’t bothered by as many pests as some vegetables because it exudes the same insect-deterring plant compounds — glucosinolates — as cabbage.
Carrot Tops: The Leafy Greens Hiding on Your Carrots
Carrot tops can be used in vegetable broth along with other ingredients, and the carrot greens can be chopped and used in cooking. These feathery green leaves are completely edible and pack a punch of nutrients that rival expensive leafy greens you buy separately. Think of them as free parsley that comes attached to your carrots. Many people worry they might be toxic, but that’s an old wives’ tale with no scientific backing. Carrot tops have a slightly bitter, herbaceous flavor that works beautifully in pestos, salads, and as a garnish. America throws away nearly 60 million tons of food every year, which is almost 40 percent of the entire US food supply. Using carrot tops is a simple way to fight against this massive waste.
Mushrooms: The Fungi That Don’t Need a Shower
The trick to washing mushrooms is to do it just before you need them, because if you were to rinse the fungi and return them to the fridge, they’ll quickly turn into a slimy mess. To properly wash mushrooms, cut off the stems, dunk the caps in a bowl of water, and move them around to dislodge grit and dirt, then drain the water and pat them dry with a clean towel. Here’s the kicker: most mushrooms you buy at the store are already clean enough to eat without washing. Mushrooms are like sponges that absorb water, which dilutes their flavor and makes them soggy during cooking. Mushrooms can be used in vegetable broth along with other ingredients. Instead of washing, simply brush off any visible dirt with a damp paper towel or mushroom brush. This preserves their natural texture and concentrates their umami flavor.
Apple Peels: The Antioxidant Armor You’re Discarding
The skin of an apple contains most of the fruit’s fiber and a significant portion of its antioxidants, yet millions of people automatically peel their apples. Research has shown that the nutrients in vegetables and fruits tend to be concentrated around the peel. It’s like removing the protective coating that nature specifically designed to keep the good stuff inside. Apple peels contain quercetin, a powerful antioxidant that may help reduce inflammation and support heart health. The skin also provides a satisfying crunch that’s lost when you peel the fruit. Food waste includes plate waste, spoiled food, and discarded peels and rinds. Unless you’re making a specific recipe that requires peeled apples, you’re literally throwing away nutrition and adding to the global food waste problem.
Cucumber Peels: The Silica-Rich Skin That Boosts Beauty
Cucumber peels are rich in silica, a mineral that supports healthy skin, hair, and nails, yet most people automatically peel them off. The skin also contains most of the cucumber’s fiber and provides extra crunch in salads and snacks. Some food byproducts are inedible such as bones, egg shells, or rough fruit and vegetable peels, but the conventions for using different parts of food vary from culture to culture, making it hard to quantify how much wasted food is truly unavoidable. Think of cucumber peels as nature’s beauty supplement that most people are peeling away and discarding. The slightly bitter taste actually adds complexity to dishes and balances the cucumber’s natural sweetness. Root vegetables should be washed under cool running water while being scrubbed with a produce brush to help remove pathogens and dirt, continuing until all visible soil is removed. Simply scrub cucumbers clean instead of peeling them, and you’ll retain more nutrients while reducing waste.
Beet Greens: The Leafy Gold Mine Growing Above Ground
Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products, beet greens, soybeans, lima beans, spinach, lentils, kidney beans, acorn squash, kohlrabi, and yuca. Beet tops can be substituted for spinach, chard, silverbeet, collard greens, kale, cavolo nero, or cabbage. Most people buy beets for the colorful root and immediately discard the leafy tops, but they’re missing out on some of the most nutritious greens available. Beet greens are actually more nutrient-dense than the beetroot itself, containing high levels of vitamins A, C, and K, plus iron and calcium. The top wasted food is produce from residential sources at 27.3 million tons wasted. These leaves have a slightly bitter, earthy flavor similar to Swiss chard and can be sautéed, added to soups, or used raw in salads when young and tender.
Watermelon Rinds: The Surprising Superfood You’re Composting
The white part of watermelon rind is completely edible and packed with nutrients, including citrulline, an amino acid that may support heart health and athletic performance. Food waste includes discarded peels and rinds. It’s like eating the meat and throwing away the bones, except in this case, the “bones” are actually good for you. Watermelon rinds can be pickled, stir-fried, or blended into smoothies for added fiber and nutrients. The texture is similar to cucumber, with a mild, slightly sweet flavor that takes on whatever seasonings you use. Over 30% of food is lost or wasted each year, which is striking given the large number of hungry people in the world. In many cultures, watermelon rind is considered a delicacy and used in traditional dishes, proving that what we consider “waste” is often just cultural conditioning.
Corn Silk: The Silky Threads That Pack a Nutritional Punch
Those silky threads that stick to corn kernels are actually edible and have been used in traditional medicine for centuries. Avocados and sweet corn were the cleanest produce – less than 2% of samples showed any detectable pesticides. Corn silk contains antioxidants and may have diuretic properties, making it useful for supporting kidney and urinary tract health. Most people automatically strip away these threads and toss them without a second thought, but they can be dried and used to make tea or added fresh to salads and stir-fries. Trimmed or peeling waste includes parts of food items that are typically trimmed or peeled off and discarded, such as vegetable peels, fruit skins, or fat trimmings. The flavor is mild and slightly sweet, similar to corn kernels but with a unique texture. It’s like throwing away free herbal medicine that grows naturally on food you’re already buying.
Radish Greens: The Peppery Leaves That Outshine the Root
Root vegetables—such as carrots, potatoes, and radishes—should be washed under cool running water while being scrubbed. Radish can be substituted for celery, snow peas, carrots, kohlrabi, or cabbage. Radish greens are often more flavorful and nutritious than the radish bulbs themselves, yet most people automatically cut them off and discard them. These leafy greens have a peppery bite that’s perfect for salads, sautés, or as a garnish. The biggest contributor to food waste in restaurants is in the kitchen prep stage where overproduction, peeling, cutting, and expired food end up in the garbage. The leaves contain more vitamin C than the roots and provide a good source of calcium and iron. Think of them as free arugula that comes attached to your radishes, but with even more personality and flavor. They’re particularly delicious when quickly sautéed with garlic or added to soups and stews for extra nutrition and flavor complexity.
