Want to boost your intake of fiber and reduce your food waste? A dietician shares a time-saving hack that’s good for you *and* the planet
can not only help keep your bowel movements regular, but also keep you fuller for longer and your blood fats in check,” she adds.While fiber content will vary from one form of produce to the next, Dr. Rossi continues to say that, “generally speaking, vegetable peels actually contain up to 31 percent of their fiber in their skins.” In other words, crunching on them is a foolproof hack worth adopting to up your fiber intake with ease.
Some recipes may call for peeled potatoes, so if you prefer to stick with this method, know that you can give the skins a second life for another dish, such as Dr. Rossi’s own go-to snack: crispy homemade chips. “Just toss in extra virgin olive oil, then season them with smoky paprika and rock salt before popping them in the oven or grill,” she advises. Within minutes, you’ll have a delicious, crunchy, fiber-rich snack that’s bound to be healthier than store-bought varieties.
While Dr. Rossi understands that it may take some extra effort to rally behind her suggestion, it’s both safe and beneficial to feast on the fuzz. “Consuming a kiwi with skin on is thought to triple the fiber content, as well as help retain a greater amount of vitamin C,” she reassures us. Admittedly, the texture may not be for everyone—so if you want to test the waters to start, heed this one hack she swears by.
“I wouldn’t recommend tucking into fruits and veggies with a harder, tougher exterior,” says Dr. Rossi, citing the likes of avocados, bananas, and honeydew as a few examples worth passing on. And though the peels of citrus fruits appear to fall under this umbrella, while you may not choose to eat them whole, they can be saved for other uses.
“Smoothies are a great way to repurpose peels plus add any extra veggies in,” Dr. Rossi says, adding that she even adds frozen zucchini peels to her own blends concoctions for a creamy texture. “When blended with yogurt, dates, and other fruits, you can’t even taste them.” In addition, she recommends collecting any leftover edible scraps so you can whip up a base for soups and stews.
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