While we're used to cooking and using skins from foods like citrus fruits — such as lemons, limes, and oranges — there are many other varieties of produce that have delicious skins too.
For example, kiwi skin is a source of fiber, vitamin E, and folate. You can easily chop the kiwi and keep the skin on, but also don't be afraid to take a bite into it like you would an apple. And while edible, watermelon rinds are extremely fibrous. The Watermelon Board also recommends using it in a stir fry," she says. Plus Jones says the rind is rich with citrulline, an amino acid which some studies have linked linked to improved blood pressure and exercise performance.
Even banana peel skins are edible, Jones says, with people boiling them in water to make banana peel tea or adding pieces to smoothies. They contain a lot of fiber though, so take it slow if you choose to incorporate banana peels into your diet. Another food that regularly gets peeled, but shouldn't, is different varieties of potatoes.
While you'll still get those nutrients from potato flesh, the amounts are slightly greater when you eat the whole thing," she says.
Whether you're baking, roasting, mashing, or slicing your potatoes, try them with the skin on next time. Read below to see some of our best skin-on recipes that are packed with delicious flavor and nutrients:. This recipe slices the kiwis so that the brown, fiber-packed skin still stays on. This salad has sweet and tart flavors from the fruits, plus tons of nutrients from the greens.
To add in healthy fats and protein, top with cheese and nuts. Get the Recipe. These look so much like store-bought candy that you could probably trick your kids. They are made with watermelon rind, sugar, mint, and sweet basil. And if you like, you can also roll the dehydrated pieces in coarse sugar for an extra sweet coating. This recipe uses lemon zest to create a delicious curd that can be used for pies, desserts, and more.
As long as you wash it well, you can eat the brown skin of green kiwis, as well as the smooth skin on gold ones. Considering most people aren't eating enough fiber which aids in digestion and helps control sugar levels , this is good news for kiwi lovers. Other important nutrients in the skin of kiwis include vitamin E, folate and polyphenols, which have antioxidant effects.
You're probably already using the zest of citrus fruits, like lemons and oranges, to add flavor to your recipes, but you're likely not using the whole peel. Yes, we know, the pith is bitter but that doesn't mean you can't use it in different ways. You can cook both the peel and the flesh of oranges into a flavorful marmalade first, make sure to wash the outside of the orange well under running water. Or, slice them thinly into rounds, which can be grilled and eaten in a salad or tossed with pasta.
Candied orange peel is surprisingly easy to make and is great on its own or as a cocktail garnish. The pink flesh of a watermelon is loaded with beneficial nutrients, like lycopene, potassium and vitamin A.
It's also an amazing source of hydration, making it an ideal summertime treat on hot days. That thick rind not only serves as a convenient handle for a juicy watermelon slice, it's also a source of additional nutrients like the amino acid citrulline. According to the Watermelon Board , which represents watermelon growers, the entire rind including the outer dark green skin is edible. Mango Peels contain vitamin A, vitamin C, fiber, and phytonutrients. Vitamin A is important for a healthy immune system and Vitamin C helps wound repair.
The peels also contain iron and are antioxidant-rich. The fiber helps mobilize the digestive system and keep bowel movements regular. Phytonutrients lower cholesterol and reduce the risk of cancer. Pretty sweet deal when all you have to do is eat the peel. By eating the peel of your sweet potato, you are instantly adding great sources of nutrients into your diet such as fiber, beta-carotene, vitamin C, vitamin E, folate, potassium, and iron.
Sweet Potatoes contain such richness in flavor that its just time consuming to take off the peel when there are so many benefits in leaving it on.
Beta Carotene found in the peel is an antioxidant that is converted to Vitamin A in the body. This conversion helps to improve eyesight and build a healthy immune system. The peel contains a high level of milligrams of potassium and also a great source of iron. Vitamin C and E are both antioxidants that protect from numerous of diseases by improving the immune system.
Next time you're having a cucumber, instead of taking time to peel it and have all these green strips, don't even bother. By not peeling them, it saves time and can give benefits such as an increase of Vitamin K, potassium, fiber and plus its low in calories. Vitamin K activates proteins in your body for healthy bone maintenance, cell growth and helps form blood clots. The peels are also packed with insoluble fiber that helps the digestive system.
Having unpeeled cucumber can also bring a guilty free conscious by the way its healthy and helps you aim for your fitness goals. This citrusy fruits pack more of a benefit when eaten with the peel. There is even a way that these orange peels can assist the lungs by cleansing themselves. Orange peels have powerful antioxidants, natural histamine suppressing compounds and flavonones. These histamine suppressing compounds can aid people who have allergies.
The rind is also packed with Vitamin C, Vitamin A, enzymes, fiber, and pectin. A natural way to an immune system booster is by just eating the orange with the peel. Although it's not to everyone's liking, there is the way to add the peel in smoothies or incorporating it into other recipes. When life gives you lemons This sweet, aromatic citrus fruit also brings an array of benefits such as calcium, potassium and Vitamin C.
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