Micah Stanley
Shells, seeds, leaves, and stalks often end up in the compost or in the trash. You can eat a lot of this supposed vegetable waste. Yes, they are often even healthier than the fruit or vegetable itself. It is therefore not a question of plant parts that one could perhaps eat in times of need when there is nothing else left. On the contrary. They are very valuable parts of plants, the value of which, unfortunately, hardly anyone knows. We introduce you to 10 edible and super healthy parts of plants that you should eat instead of throwing away in the future.
Eat instead of throwing away: Edible fruit and vegetable parts
You often think you know exactly what you can eat from a fruit or vegetable and what not. Most of the time we don’t even know it, we just got used to what everyone does.
Let’s take parsley for example. Some consider the entire plant to be nothing more than decoration. You put them on your plate and then – after the meal – throw them away. Others still process and eat the leaves, but throw away the stalks as a matter of course.
However, the stalks of parsley are very juicy and rich in vital substances. They can also be cut into tiny pieces and added to stews, soups, smoothies, or salads. There is not the slightest reason to throw away one part of the plant and only eat the other.
In addition to the stalks of parsley, there are many other parts of the plant that – although they are edible and very healthy – end up in the garbage every day.
10 parts of plants you may have always thrown away
You have probably already thrown away the following 10 plant parts. We explain how you can use the supposed “kitchen waste” and what health benefits it has in stock:
Squash flowers and squash skins are edible
You will probably only have squash blossoms available if you cultivate a vegetable garden. The pumpkin blossoms (e.g. also zucchini blossoms) are wonderful to eat. They taste tender and mild. In addition, they contain a substance called spinasterol, which has long been known in science as a cancer fighter. If you put this substance on skin cancer, then the cancer goes away.
Squash blossoms can be cut raw into salads. They’re especially delicious when fried in egg batter (dip in a mixture of beaten egg and almond flour, season with salt and pepper, then fry in avocado oil).
The pumpkin skin is also edible – and that doesn’t just mean the skin of the Hokkaido pumpkin, which is so tender that you don’t even notice that it’s a skin. Nor is the zucchini peel meant, which is much more like a skin.
No, the normal pumpkin peel can be eaten, i.e. those that are usually removed with great effort and then composted, e.g. B. the passion squash. An important advantage: You no longer run the risk of losing a finger, which can easily happen when peeling pumpkins…
The only problem: In contrast to the Hokkaido pumpkin, most pumpkins have much harder skin. So if you cook it, it will take a long time for it to soften.
If you don’t want to put up with the long cooking time (which means that the inner flesh of the pumpkin becomes very soft), you can peel the pumpkin anyway. However, the peel can then be eaten separately for many types of pumpkin. You can z. B. cut very small, sauté with onions, then pour on a little water, add spices and oat cream or coconut milk and slowly steam until soft. This works, for example, with butternut and nutmeg squash.
With very hard pumpkin skins, it is of course up to you whether you want to bother preparing them separately. Some pumpkins are also stuffed or cooked whole. Then you spoon them out. In these cases, the hard shell naturally remains (in the case of spaghetti squash, buttercup, baby bear, etc.). In principle, however, you can eat most pumpkin skins – provided they come from organic production.
The pumpkin seeds are not only a delicious snack but also a real remedy.
It should also be noted that pumpkin leaves are edible and healthy.
The kiwi peel is edible, but not a special treat
Maybe you eat the kiwi the way many people do: cut it in half, scoop out the halves and toss the peel in the trash. Kiwis themselves are very healthy. They are known for their vitamin C richness. In addition, they have prebiotic effects, so they promote healthy intestinal flora and can even be used for poor sleep (eat 2 kiwis a day before going to bed).
Now, the shell may put some off due to its furry nature. But she shouldn’t. Because the kiwi peel is very healthy: it provides three times as much fiber as the pulp and an additional portion of vitamin C. Of course, you should always wash the kiwi peel and only buy organic kiwis. The peel is best used in a smoothie.
But please do not eat the peel of several kiwis overnight if you are not used to it. Try the peel of half a kiwi in the smoothie and test the tolerance.
You can eat banana peels, but you don’t have to
Banana peel has been highly praised as a must-eat food lately. Monkeys obviously haven’t heard of this, because they still peel their bananas neatly. Some animals like bowls, dogs for example, but not all, and some only if the bowl has been on the compost heap for a few weeks.
Bananas are also among the most chemically treated foods ever. Washing is not enough to remove the spray. So if you want to try banana peels, you should definitely only use organic bananas. Otherwise, you can do more harm than good to your health.
And if you should read on the net: “That’s why you should ALWAYS eat banana peels”, then don’t believe it. Because one thing is certain: the vital substances contained in the banana peels can be easily ingested with other – safer and, above all, tastier – foods.
Banana peels and vitamin B12
The banana peel is said to be particularly helpful for vegans – as one often reads on the Internet – because it contains vitamin B12. It is not explained in which form the vitamin B12 should be present in or on the shell, nor in what quantity. However, if you do not know these details, then this information is of no use either, since you do not know whether the vitamin B12 content of banana peels – if it exists at all – is high enough to cover the requirement or at least to cover it to contribute.
The origin of this statement seems to come from a nutritionist from San Diego named Laura Flores, who is cited as a source in all English-language articles.
In the German-speaking area, Focus writes in an article dated November 5th, 2019: “In general, the banana peel contains many healthy nutrients that are also good for vegans. For example, it contains a lot of vitamin B12, which is otherwise more likely to be found in animal foods” – without citing a source, of course. The tabloid press (bunte.de) already reported something similar in November 2017, which read: “Particularly with a vegan diet, the banana peel should not be missing from the menu because of its high vitamin B12 content”.
We could not find any evidence/studies/analysis showing vitamin B12 content in banana peels. If B12 is present, it is only in the form of the usual microorganisms that are found on the skin of every unwashed fruit and also on every unwashed vegetable.
Banana peels don’t make you happy
It is also often claimed that eating banana peels makes you downright happy: “The power fruit even puts you in a good mood: the ingredients contained in the banana peel increase the serotonin level in the blood and make you really happy,” it says.
It is said to be the serotonin that is in the banana peel – and serotonin is known to be the happiness hormone. However, since serotonin doesn’t go to the brain, you can eat as many banana peels as you want, and the serotonin from it—if any significant amounts are present—doesn’t get into the brain and therefore can’t make you happy.
It would be more conceivable that the tryptophan contained in the banana makes you happy, as is at least as often claimed. Tryptophan is an amino acid that can enter the brain, where it is used to make serotonin. However, the tryptophan content of the banana or banana peel is likely to be far too low to cause the corresponding effects.
However, attention is repeatedly drawn to a study by the University of Taiwan, in which the daily consumption of two banana peels is said to have increased the serotonin level by 15 percent after three days: “According to a study at the University of Taiwan, if you consume two bananas peels for three days continuously, your serotonin level will increase by 15 percent.” Unfortunately, we could not find the study. If you find anything, please let us know.
Eating banana peels reduces mountains of rubbish
As with the avocado seeds listed below, it is also the case here that the banana peel is the focus of scientists precisely because the food industry is looking for profitable uses for the tons of rubbish from banana peels that accumulate every year. That’s why we suddenly learn about the high antioxidant content of the peel.
Even if something is packed with nutrients, it doesn’t have to be edible. Tree bark, toadstools, and pine needles are also incredibly rich in nutrients and antioxidants, but they are far from being edible or easily digestible.
Although the banana peel is occasionally eaten in the banana’s countries of origin, this is more likely because people originally had (or have) little food and therefore want to use what little they have as best as possible.
Nevertheless, you can eat banana peels now and then, because they are not poisonous – if bought of organic quality. There are many recipes online for this – whether simply cooked with cinnamon and sugar, mixed raw in a smoothie, or elaborately prepared with Indian spices. So if you want to test the banana peel, you can easily find the right instructions online, e.g. B. under “Eat and prepare banana skin”.
Corn threads/hairs are edible and considered medicinal
Corn cobs are often nibbled raw or placed on the grill. Before that, the leaves are usually removed, and with them the corn hair, i.e. the fine threads that are particularly located at the top of the cob.
In the folk medicine of many countries, e.g. B. China, on the other hand, corn hair is used as a remedy for diabetes, as it is said to be able to lower blood sugar levels. In addition, corn hair is often used for intestinal cleansing or anti-fungal treatments because it has anti-fungal properties.
It is also used in folk medicine for cystitis, gout, kidney stones, high blood pressure, and prostate problems. Some people eat the sweet, mild threads just like that, while others make tea out of it, which is particularly known for its draining and diuretic effects.
Strawberry cones and strawberry leaves for salad and smoothie
Strawberries are wonderful fruits rich in vital substances. However, their leaves and the green cap on the fruit are even more so. So you can leave the green strawberry cap (stalk base) on the fruit and simply eat it.
It may not be appropriate on the cake and in the jam, but when you put the fruit in your mouth, you simply eat the green part – and of course, it is no problem to use the strawberry hat in the smoothie.
In this way, you not only provide yourself with the vital substances typical of fruit but also with some leafy greens. As with most fruits and vegetables, the leaves of strawberries provide more antioxidants than the fruit itself.
Particularly rich in anti-inflammatory flavonoids such as B. Quercetin and kaempferol are the strawberry leaves. Studies show how kaempferol inhibits cancer cell growth, encouraging cancer cells to commit suicide but not bothering healthy cells.
Another interesting substance in strawberry leaves is the so-called ellagic tannins, which are now known to improve vascular health and protect against chronic diseases. When harvesting strawberries, you can always pick a few leaves and use them in a salad or smoothie.
From onion skins, you can cook the vegetable broth
Onion skins are actually thrown away in the end. Before that, however, you can still use them and add them to the pot when cooking broth. In this way, the valuable substances in the onion skin – which one looks for almost in vain inside the onion – get into the soup. After cooking, you fish out the shell again and then put it in the compost, where it is a popular food for compost worms and thus ensures fertile soil.
As in the strawberry leaves, the onion skins also contain quercetin, which helps to level off the blood sugar level. The substances in the onion skin also improve intestinal health. They can apparently compensate for the harmful effects on the gut that would be associated with a high-carbohydrate diet.
Other studies show that onion skins or the substances in their lower blood pressure, have an anti-inflammatory effect, improve possible insulin resistance, and thin the blood, thus preventing blood clots and of course reducing cholesterol levels.
Broccoli leaves, cauliflower leaves, and other vegetable leaves
Who broccoli, cauliflower, radishes, kohlrabi, radish, fennel, and others. prepared, usually cuts off the leaves and throws them away. The leaves are often cut off directly at the market stall because it is believed to be doing the customer a favor. In the future, insist on lush foliage. This is so rich in antioxidants and vital substances that the leaves of all these vegetables are actually significantly more valuable than the vegetables themselves.
Vegetable leaves are very rich in chlorophyll and antioxidants. They thus help to reduce oxidative stress – which is involved in almost every disease – and protect the organism from damage caused by free radicals. Broccoli leaves are even known for their specific anti-cancer activity, according to a 2015 study in the journal Preventive Nutrition & Food Science.
Vegetable leaves are great in smoothies. You can also cut them up into small pieces and add them to soups or stews, or decorate raw or steamed vegetable, potato or pasta dishes. It is usually enough to blanch them for a few minutes to make them tasty and less tender.
Broccoli or cauliflower leaves taste particularly delicious when roasted in the oven. The oven is heated to 180-200 degrees. Then you cut the thick ends of the leaves a little flat, wash the leaves, dry them, and put them in a bowl with olive oil, herb salt, and spices (e.g. garlic, dill, marjoram, basil, or whatever you like). Stir vigorously until the leaves are coated with the spice oil. Then spread the leaves out on a baking sheet and bake them in the oven for 15 minutes.
Chutneys can be made from the watermelon rind
The watermelon has a very thick skin. The fruit is very rich in water and sugar, but it does not contain a lot of dietary fiber or vital substances. But if you eat at least a little bit of the peel, the rise in blood sugar is significantly slowed down by the fruit and your personal nutrient supply is optimized.
A 2015 study published in the Research Journal of Environmental Sciences not only described the watermelon rind as being completely non-toxic but also that it is very rich in valuable nutrients, e.g. B. the so-called citrulline – as researchers at Texas A & M University explain – a precursor of the blood circulation-promoting amino acid arginine.
The scientists explain:
The citrulline-arginine compound helps heart health and the immune system. It is also very helpful for those who are overweight or have type 2 diabetes. Arginine promotes the formation of nitric oxide, which in turn relaxes blood vessels – so it has a similar effect to Viagra, which is known to be used to treat impotence and could therefore prevent erectile dysfunction.”
The watermelon rind can be used to make chutneys or pickles. The watermelon peel can also be candied or used in Indian curries. Or you can use the watermelon peel similar to cucumbers, e.g. B. in a Spanish gazpacho (raw soup).
Lemon and orange peels for fruit tea
Lemon and orange peels are best known for their edibility. Nevertheless, they are used very rarely, at most at Christmas time or when baking a cake.
However, the peel of citrus fruits should be used much more often. They have been shown to have anti-cancer effects. There is evidence of this in relation to prostate cancer and skin cancer, for example. The University of Arizona reported the latter as early as 2000: If you regularly eat the peel of citrus fruits, you can protect yourself from aggressive skin cancer in this way.
Of course, lemon and orange peels may only be eaten if they come from organic farming and have not been treated or waxed after harvesting. Otherwise, citrus fruits are among the fruits most heavily contaminated with pesticides and fungicides.
You can grate citrus peel finely and add it to many vegetable dishes, sauces, soups, shakes, and smoothies. They fit very well e.g. B. in white cabbage and savoy dishes, but also in bean dishes and of course in all kinds of desserts.
You can also dry the peel and use it to make a fruity tea all year round.
According to headlines on the internet, avocado seeds were first edible, then harmful
Avocado seeds are also edible. A while ago, people on the internet were calling for them to be eaten because the kernels are so rich in bioactive substances. Don’t throw it away, that’s why it was said. The avocado seed should be grated and mixed into the smoothie. If you dry the kernel before grating, you can even store the resulting powder – as a kind of reserve for days when no fresh kernel is available.
In the meantime (2019) the tide has turned. Now the avocado core is suddenly poisonous, which you can also read on every corner. We have discussed in detail in the link above whether avocado seeds are edible or poisonous.
Many plant parts that are discarded are edible
Many parts of plants that you habitually throw in the garbage are actually better off in the garbage or on the compost, but many others are actually edible and usually very healthy. If you eat these parts of the plant regularly in the future, you can do a lot for your health – and without having to spend any money.
Please note that our organism is usually no longer used to shells or leaves. Many of these plant parts are very healthy due to their ingredients, but only in manageable amounts. The plant parts presented are therefore not intended to be eaten in large quantities. From now on you shouldn’t eat the rind of a whole watermelon, a pound of broccoli leaves, and a kilo of kiwis with the peel every day.
Add the broccoli leaves, cut into small pieces, to the soup, or add one or two to the smoothie. Try a piece of the kiwi peel, and the next day two pieces – and if you tolerate the peel well, you can always add the peel of half a kiwi to the smoothie.
As mentioned above, the prerequisite for the peels and leaves to be eaten at all is that the fruits and vegetables in question come from organic farming!
