I recently saw a video demonstrating a smoothie recipe. It included typical ingredients, but it also included something that generally ends up in the garbage — the banana peel. I was intrigued. After all, a shocking 40 percent of food produced in this country goes to waste, according to the National Resource Defense Council. That translates to 33 million tons of landfill. Why not waste less — and eat more nutrients — if we can?
[See: 8 Food ‘Scraps’ You Didn’t Know You Could Eat.]
Here’s what I learned about five fruits and vegetables with surprisingly edible skins:
1. Bananas
You can, indeed, eat the peel, but you probably won’t want to simply as-is. The peel on a fresh banana is extremely fibrous and slightly bitter, and may contain high amounts of certain nutrients, but no word from the U.S. Department of Agriculture on the matter. In any case, after rinsing the peel and removing the stem, try blending the whole thing into a smoothie, frying it or baking it for at least 10 minutes. It also helps to let the bananas get super ripe, which causes the peel to become thinner and sweeter. Still not into the idea? Throw those slippery peels into your compost.
2. Kiwis
That furry brown skin? Totally edible, according to Zespri Kiwi. The company advises washing the fruit first, slicing into it as usual and then eating the whole thing. You can also add the whole fruit — skin and all — to a smoothie. The added benefit of eating the kiwi skin is that the exterior contains both soluble and insoluble fiber. It also contains folate, vitamin E and phenolic compounds. Not into the hairy skin? Go with a smooth-skinned SunGold kiwi or just stick to the flesh of the green ones.
3. Mangoes
I’ve always skipped mango skin, due to its slight bitterness, but there are fervent mango skin eaters out there. And in certain cultures, eating the skin of the mango is the norm. The skin has high amounts of mangiferin, which is an antioxidant that has powerful anti-inflammatory and anti-cancer properties. Again, many folks find it’s easiest to just cut up the mango and toss it all into a blender.
[See: 5 Healthy — and Tasty — Smoothie Ingredients.]
One word of caution: Some people are allergic to mango skins and develop contact dermatitis when handling the fruit or touching mango trees. If your skin reacts when touching a mango, steer clear of eating the skin. The skin contains urushiol, which is the same substance in poison oak and poison ivy, and can cause itching and a rash. Mango flesh, fortunately, does not contain this pesky substance.
4. Citrus Fruits
I’ve long used citrus juice and zest in my cooking to boost flavor without adding salt, but I’ve never used all of the peel. That’s about to change — you can eat the peel, and maybe you should since animal studies show that citrus peels contain compounds that may help lower “bad” LDL cholesterol and reduce insulin resistance.
[See: These Healthy Seasonings Are Tasty Substitutes for Sugar and Salt.]
It’s not as simple as just snacking on your entire orange, though. Instead, candy the peel or cook both the peel and the flesh into a flavorful marmalade. Or, slice them thinly into citrus rounds, which can be grilled and eaten in a salad or with pasta. If you want to make a DIY bitter syrup for cocktails, you can also use grapefruit peels. Or, just in time for the upcoming holiday season, put the peels in a pot of water (on low) to add a lovely scent to a room.
5. Onions
Whenever you cut into an onion, you’re left with quite a shower of their papery skins. But don’t slide them into the trash (as I’ve been guilty of); onion skins — particularly red ones — are loaded with flavonoids, especially one called quercetin, which has antioxidant and anti-inflammatory properties. Just wash them thoroughly and throw them into a soup stock. Note that red onion skins will give your stock a deep reddish color.
However you decide to prepare your produce peels and skins, make sure to wash them first to avoid any grit and debris. And, while it may not feel normal at first to start loading your smoothies with scraps, it really can go a long way toward reducing how much food fills your trash. Just think of those extra nutrients you’re eating as bonus points for helping the planet.
More from U.S. News
Should I Wash the Turkey Before Cooking It?
8 Ways to Start an Urban Garden
7 Healthy Ways to Gobble Leftover Thanksgiving Turkey
Can You Eat the Banana Peel? originally appeared on usnews.com
