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Don’t Throw Away!!!!!! Reuse Kitchen Wastes……

Have you ever counted how many parts of vegetables and fruits you discard every day? Have you ever tried to understand which of these can be used to prepare delicious dishes? Or have you ever wondered how much health benefits these wastes can offer? Well, if the answer is NO then spare few minutes to get a comprehensive overview on few common kitchen wastes which may change your perception about them.


(1) Cauliflower Greens:


Yes, you got it right!!...Those fresh green leaves which you separate from its flower just to throw it away can act as a Super Food. It possesses very high nutritional and dietary qualities. Cauliflower green is an excellent source of Iron. 100 g of Cauliflower greens contain 2.42 mg iron. This may help you to prevent Anaemia. It is also a good source of Vitamin C, Folic Acid, Carotenoids, Calcium, Phosphorus, Magnesium, Fibre and many other nutrients. [1] Cauliflower greens exhibit potent antioxidant and anti-inflammatory effects. [2] Additionally, it is low in calories (35 kcal/100 g) which make it an ideal choice for persons having diabetes, cardiovascular disease, obesity and metabolic syndrome. You can simply fry the leaves with little oil or can make a paste and toss it with some spices. You may also add it to a mixed vegetable curry. Many other tasty recipes can also be developed.

[image credit:www.specialtyproduce.com].


(2) Pumpkin Seeds:


Pumpkin seeds are usually considered as agro-wastes. Most people throw it away without any hesitation. Scientific studies have shown that It has numerous health benefits and can be consumed every day. According to Ayurveda it is ‘Tridoshic’and can be incorporated in the diet of ‘Pitta Prakriti’, ‘Kapha Prakriti’ and ‘Vata Prakriti’ persons. It is a rich source of Protein, Fatty acids, Calcium, Phosphorus, Magnesium, Manganese, Potassium etc. Choline present in these seeds help to promote brain development. Pumpkin seeds have shown positive effects in prostate enlargement, arthritis, diabetes, depression etc. [3] In naturopathic therapy it is recommended in Polycystic Ovarian Disease (PCOD). It also has antioxidant, anthelmintic properties and helps to improve lipid profile. You can consume it fresh or can roast it.You can also prepare cookies, barfi, balls etc to make it more delicious. [image credit : Jirkaejc, Envato Elements]


(3) Watermelon Seeds:


Whenever we eat watermelons, we spit the seeds away. But these seeds are packed with many nutrients. It is rich in Protein, Fat, Arginine, Calcium, Phosphorus, Zinc etc. It is also rich in certain Polyphenolic compounds and Flavonoids which show antioxidant activities. A compound named Citrulline is present in watermelon seeds which have numerous health benefits. Several scientific studies have shown that watermelon seeds exert anti-obesity, anti-diabetic, anti-arthritic, anti-ulcerogenic effects. [4] It also helps to promote the health of your heart. So, don’t spit it!!! Try to use it in various recipes like smoothies, cookies, balls, barfi and many more interesting dishes. [image credit : www.femina.in]


(4) Papaya Seeds:


Do you use it? Most probably the answer will be No. We all are aware of the nutritional value of papaya but most of us do not know what papaya seeds can offer. These seeds are rich in many micronutrients, antioxidants and anti-inflammatory compounds. It is also helpful in hypertension, high blood sugar, altered lipid profile and metabolic syndrome. [5] So instead of throwing them use it in smoothies, bakery products, sweets etc.

[image credit : AkepongSrichaichana / Getty Images]


(5) Fruit Peels:


Peels of certain fruits, like apple, pomegranate, orange, can definitely add a twist to many recipes. Especially citrus fruit peels like lemon, mosambi, orange etc do have several health benefits. Such peels contain numerous Flavonoids, Limonoids, Coumarins, Carotenoids and many polyphenolic compounds which have anti-oxidant, anti-inflammatory, anti-carcinogenic properties. It also helps in the prevention of diabetes, obesity, cardiovascular disorders, Alzheimer’s Disease, neurodegeneration etc. [6] Fruit peels can be used in multiple ways. You can use it in cakes, pie preparation, bakery products, herbal tea and many other dishes.

[image credit: Pinterest]


(6) Watermelon Rinds:



We have already told you about the miraculous watermelon seeds but you can also use the watermelon rinds in your kitchen. You can use these rinds for preparing pickle, salsa, chutney, curry, jam etc.

[image credit : ffolas/Shutterstock]




(7) Vegetable Tops:


We often throw away many parts of vegetables while cutting and chopping them. For example, potato peels, cucumber peels etc. These parts contain many nutrients which we miss out due to lack of knowledge. So, use these vegetable tops, skins and stems for preparing veg stocks and soups. If you want you can easily strain them after cooking. You can also prepare Bhaji with these. [image credit :www.savorylotus.com]


(8) Vegetable Cooking Water:


When you boil vegetables or cook it in water many water-soluble vitamins like B complex, Vitamin C and many other minerals leach out into the water. Now if you discard the water those nutrients will be lost. So, try to reuse the water in other dishes. You can use it in a curry or a soup. You can also use it to prepare dough for making roti, chapati or paratha.

[image credit : www.bbcgoodfood.com]



(9) Broccoli Stems:

We mostly use the crown of the broccoli for cooking. But the stems are healthy too. Broccoli stems contain good amount of fibre. You can chop it and use it in mixed vegetable preparations or can add it to a curry. These stems are really mouth watering if you cook it well.


(10) Onion and Garlic Skin:


Onions and garlics are most widely used vegetables. But we generally throw away the outer skin. The skin contains many nutrients as well as certain flavonoids, like Quercetin, which act as antioxidants and anti-inflammatory substances. Garlic skin contains Phenylpropanoids which act as antioxidants and prevent us from the harmful effect of free radicals. [7] Use the onion and garlic skin in vegetable stocks and soups to get all these benefits. [image credit : MATTHEW LEETE / GETTY IMAGES]


References:


1. Indian Food Composition Table (2017). ICMR-NIN, Hyderabad, India.

2. Larocca M, et al. Antioxidant and anti-inflammatory effects of cauliflower leaf powder-enriched diet against LPS induced toxicity in rabbits. Food Funct. 2017;8(9):3288-3296. doi: 10.1039/c7fo00253j.

3. Roy S, Datta S. A comprehensive review of the versatile pumpkin seeds (Cucurbita maxima) as a valuable natural medicine. International Journal of Current Research. 2015; 7(8): 19355-19361.

4. Biswas R, Dey T, Datta S. A comprehensive review on watermelon seed-the spitted one. InternationalJournal of Current Research. 2016; 8(08): 35828-35832.

5. Santana LF, Inada AC, Espirito Santo BLSD, et al. Nutraceutical Potential of Carica papaya in Metabolic Syndrome. Nutrients. 2019;11(7):1608. doi:10.3390/nu11071608

6. Lv X, Zhao S, Ning Z, et al. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Chem Cent J. 2015;9:68. doi:10.1186/s13065-015-0145-9.

Ichikawa M, Ryu K, et al. Identification of six phenylpropanoids from garlic skin as major antioxidants. J Agric Food Chem. 2003;51(25):

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