Don't Toss It, Eat It!

By Melissa Williams
Watching my kids eat, nibbling their way around their apple skin and forgoing the crust on their bread, I have to cringe.


Not only is it wasteful but the skin and crusts also holds so much nutrition.

But did you know that some of the discards from your daily smoothie, salad or dinner are also loaded with nutrients?

Take for example, an orange. You peel the orange and discard the peel and rind. But the peel contains more fiber and flavonoids that offer anticancer and anti-inflammatory properties than the fruit itself.

The best way to eat the peel is to add the grated zest to your meals, whether to your oatmeal, soothies or to your grilled veggies (or even dessert).

Check out these 5 foods that pack a nutritional punch, often in the areas that are discarded before eating. We'll show you how to use them creatively to ensure that you are getting the biggest bang for your buck regarding eeking out the most nutrients. Stop the waste, don't toss it...any of it!

So you know to eat the crust of the bread and the peel of the apple, but did you know that there are other foods you need to eat in their WHOLE form to get the most bang for your health buck?

1. Swiss Chard. You always eat the leaves and discard the stems, but the stems are full of amino acids that help boost your immune system. Add them to a smoothie like the Swiss Cinnamon Smoothie below.
   
   
2. Broccoli leaves and stems. Instead of only cooking the florets, cook the stems alongside the florets and sauté the leaves with a little olive oil and salt. This will increase the amount of vitamin A in your meal.
   
   
3. Celery tops. The leafy part may not be quite as easy to use as a dipping device, but the leaves offer more magnesium and calcium than the stalks. You can easily chop the leaves and add them into the next soup mix you make.
   
   
4. Onion skins. Although the skin is tough to eat raw, it does contain more antixodiants including quercetin, which has been shown to reduce blood pressure. The best way to enjoy the benefits are to simmer the skin in stocks or stews and discard before serving.
   
   
5. Watermelon rinds. Some research has shown that watermelon rinds can help increase circulation. Although you can't really gnaw on the rind itself, you can throw it into the blender (you'll want a good blender like a Vitamix), with watermelon flesh and make a refreshing smoothie.