Utilizing vegetable scraps may seem like more trouble than it’s worth. I don’t blame you if that cauliflower stem you intended to reuse is now buried deeper in the fridge. I’ve often saved squash seeds for a recipe I never found time to make. As these parts normally end up as waste, it’s not always a top priority to use them.
However, research suggests that households globally discard 1 billion meals a day, making our small habits a part of a big problem.
With the whole vegetable being edible, why have some parts become more favorable? Why is a carrot better than its top? Are the cauliflower florets tastier than its leaves?
Rather than disregarding parts of the vegetable as scrap, it’s time to flip our perspective and see this as an opportunity to add more creativity to our kitchen.
Key Takeaways
Scraps Have Nutritious Potential
There is a common misconception that carrots need peeling, squash skin is inedible, and the only good part of the broccoli is the florets.
However, often, they end up being the most nutritious part of the vegetable. For example, research suggests that carrot peel contains up to 54% of the vegetable’s phenolic acid. This is known for its anti-inflammatory properties, which could help to reduce our risk of chronic diseases.
Similarly, squash seeds contain roughly 4 grams of fiber and 3 grams of protein per quarter cup. So, reducing waste could also result in a bonus health kick.
But how do we make them taste good?
1. Utilize the the Stems
Broccoli was a part of many meals I had growing up, but the tree-shaped vegetable was often missing its trunk, a surprisingly flavourful part. When you peel the robust outer layer, it is ready to use. Shave it finely and keep it raw for salads, slice it to be chucked into stir-fries, or cut it into chunks to steam until tender. I enjoy blending the stem with lemon, salt, and plant-based cream for a delicious pasta sauce.
You can treat cauliflower stem similarly to the florets, but it requires a longer cooking time. When I roast the stem, I enjoy serving it with a curry or dahl. Also, steaming it will create a puree suitable to add to any vegan cheese sauce for a subtle nutrient boost.
Kale stems are often discarded when raw as they are woody and undesirable. However, if finely chopped and sautéed with garlic and chili, the stems are given a new lease of life. Reincorporate them into a curry, pasta, or any dish you had in mind because they are versatile.
2. Keep the Peel
Another thing thrown away without thinking twice about is vegetable peels.
Store-bought vegetables usually have dirty skins, but the solution is not always to peel them. Rinsing and then scrubbing with cold water is sufficient to remove unwanted dirt.
Once clean, carrot skin can remain with the peel on. When I worked in a commercial kitchen, carrots were always peeled this wasn't something I even thought to dispute. If I knew the peel could remain on, I would have saved lots of time!
The same goes for potatoes, sweet potatoes, and even beetroots. If making silkie mash is the goal, I can understand. But that doesn’t mean the peel itself can’t be roasted and turned into a crispy snack.
It’s also time to reconsider the tough pumpkin and squash skins. I have tried to roast butternut squash with the skins on, and although they soften, the texture is not up to scratch. But when you have separated the orange flesh from the skin, you can roast it to create crispy skin perfect for a garnish. However, when making a squash sauce, leave the skin on as it is unlikely to affect the texture.
One thing I can often be guilty of is using citrus fruits without considering the versatile peel. Use lemon peel to infuse drinks, zest into pasta and desserts, and use in cleaning products.
TIP: Sprinkling baking soda in your sink and using leftover lemon peels to wipe it up works surprisingly well.
3. Take Advantage of the Seeds
Pumpkin and squash seeds have a lot of potential. Once removed from the vegetables, it saves you from buying them separately. Roast them and enjoy sprinkled over a salad or soup. Swapping nuts out for roasted seeds and it will make the base of a much cheaper pesto.
But their potential does not end with savory recipes as they also lend a hand to sweet ones. Use them in homemade muesli bars and granola. Coat them in cinnamon, sugar, and melted vegan butter, roast for 25 minutes, and make the perfect topping for yogurt bowls or porridge.
FINAL THOUGHTS
Although we may never be perfect, changing our perspective on vegetables may help our current food waste problem. Using the whole vegetable may require occasional outside-the-box thinking, but give them a good scrub, and you are already halfway there. It could even be a game of how to use the whole vegetable in tonight's dinner. Although a small step in changing our habits, if households worldwide adopt this mindset, our small steps can make a difference.
