Zest For Life

Together with fruits and vegetables, most of the peels make up a healthy plant-based diet. The peel waste is now trending and it encourages mindful cooking, which aims at a reduction of food waste.

Peel The Difference

Different peels add distinct flavours and aromas to dishes. Citrus zest or beet peel can provide colour and texture contrast. “Using the peels makes cooking more sustainable and cost-effective as they reduce food waste, which is often discarded, and can be used in multiple dishes. Most peels can be incorporated into various dishes, such as soups, chutneys, smoothies, stews, salads, and baked goods. When it comes to garnishing the dishes, peels can enhance visual appeal to the dish,” says Chef Shyamal Raju Annamneedi, Corporate Chef, Ironhill India.

In traditional Indian cuisine, most of the parts of a vegetable or fruit are utilised. One of the most popular is the use of potatoes with the skin on them — whether it’s aloo sabji, stir fry or roast, the skin is retained. “Pineapple peels are added to rasam across the south. Ridge gourd, pumpkin, cucumber, chow-chow (Chayote) and bottle gourd peels are used for chutney.

Delicious pickles are made with white pumpkin skin, mango skin and bottle gourd skin,” says Vidyalakshmi, a food blogger from Chennai who also runs her cooking channel on YouTube.

Eggplant is made in most regions with unpeeled skin. Fresh green pea peels are used for making vegetables. Dosa batter is made with the steamed rind of the watermelon, in coastal Karnataka. Raw banana skin is used to make curry and pakoras, and banana thoran with coconut and curry leaves in Kerala. Lauki (bottle gourd) peel Chutney is made in Andhra Pradesh with peanuts, green chilies and tamarind paste.

Health Benefits

Peels are often more nutritious than the flesh of fruits and vegetables. “Potato Skin has potassium, vitamin C, and fibre, which support heart health and digestion. Controls spike in blood glucose if you eat a potato with the peel. Unripe banana Peel – has resistant starch, a source of prebiotic, and tryptophan, which aids in serotonin production (the ‘happiness hormone’), and antioxidants that support brain health,” says Edwina Raj, Head of Services, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bangalore.

Word Of Caution

Eating fruit and vegetable peels is healthy, provided they are washed well. “Soaking in vinegar or salt water removes bacteria and wax. Some peels contain pesticide residues, waxy coatings, or tough fibres that are difficult to digest. Apples, cucumbers, and lemons are often waxed. If they are not organic, it’s best to peel them. Avoid thick peels (avocado and pineapple) that are difficult to digest. If a fruit or vegetable peel is cut, mouldy, or has rotting signs, it’s best to discard it,” adds Edwina.

While some fruits and vegetables are relished with their skins on to maximize nutritional benefits, others are better peeled for taste and texture.

Orange Peel Thogayal

(Courtesy: Vidyalakshmi, food blogger from Chennai)

Ingredients

• 1/4 Cup Orange Peel

• 1/4 Cup Grated Coconut

• 1/4 Cup Sliced Onion

• 1 Tbsp Toovar Dal

• 1 Tbsp Channa Dal

• 1 Tbsp Urad Dal

• Few Curry leaves

• 1 Tsp Chilli Powder

• 1 Tsp Coriander Powder

• 1/4 Tsp Turmeric Powder

• 1/4 Tsp Asafoetida

• 1/2 Tsp Sugar

• 1/2 Tsp Salt

• 2 Tsp Coconut Oil

Tempering

• 1/4 Tsp Channa Dal

• 1/4 Tsp Urad Dal

• 1/4 Tsp Asafoetida

• A Few Curry leaves

• 2 Tsp Coconut Oil

Method

1. Chop the orange peel and soak for 5 minutes in hot water to reduce the bitterness. Drain the water.

2. Heat Coconut oil, add Channa dal, urad dal and toovar dal to the oil, fry for a few seconds. Then add sliced onions and curry leaves.

3. Add the orange Peel, grated coconut, stir and fry till oil separates.

4. Add chilli Powder, turmeric powder, Asafoetida, Salt, sugar and coriander powder. Let it cool. Then, in a mixer jar, grind till a smooth paste.

5. To temper the thogayal. Heat a pan with some coconut oil.

6. Add channa dal, urad dal and fry for a few seconds. Then add Curry leaves, dried red chillies and Asafoetida fry for a few seconds.

7. Serve with rice or roti.

Biscoff Apple Crumble

(Courtesy: Chef Shyamal Raju Annamneedi, Corporate Chef, Iron Hill India)

Ingredients

• Unsalted Butter – 125 gm

• Sugar – 100 gm

• Raisin – 70 gm

• Dates – 70 gm

• Green Apple with skin - 950 gm

• Biscoff Spread – 200 gm

• Lotus Biscuit Crumble – 150 gm

• Baked Crumble – 150 gm

Sweet Paste Ingredients

• Flour – 500 gm

• Icing Sugar – 160 gm

• Unsalted Butter – 300 gm

• Salt – 5 gm

• Milk – 50 gm

Biscoff Sauce ingredients

• Egg Yolk – 60 gm

• Sugar – 100 gm

• Milk – 300 gm

• Amul Cream – 300 gm

• Biscoff Spread – 200 gm

• Vanilla Essence – 10 gm

Method

1. Take a bowl and add egg yolks, sugar, milk and cream.

2. Using the double boiling method, hand whisk till it thickens.

3. Then add vanilla essence. Let it cool.

4. Add Biscoff spread and mix it well.

Method

1. In a pan and put butter, sugar, raisins and chopped dates.

2. Sauté for 2 minutes, then add diced apple with skin and cook it at a low temperature.

3. Once cool then add Biscoff spread and crumble.

Peel Power

• Apple Peel contains quercetin, an antioxidant that helps reduce inflammation and boost heart health. Apple peel is also high in pectin, which supports digestion.

• Kiwi skin has more nutrients than its inner layer, a source of fibre that helps in regular bowel movements.

• Fresh Green Peas with Skin is packed with fibre essential to boost your gut health.

• Pear Skin is rich in flavonoids and fibre, aids digestion, lowers cholesterol and has anti-inflammatory properties.

• Peaches have smooth skin that is rich in antioxidants and vitamins.

• Eggplants' dark purple skin contains nasunin, an antioxidant that protects cell membranes. It is rich in dietary fiber, keeps the gut healthy.

• Pumpkin peels are rich in antioxidants, beta carotene and anti-ageing properties.

• Cucumber’s outer skin contains antioxidants and is rich in insoluble fibre, vitamin K and potassium.

• Pointed Gourd (Parwal) Skin is high in antioxidants, minerals, and anti- inflammatory fiber.

• Bitter Gourd (Karela) Skin contains charantin and momordicin, compounds known for reducing inflammation and managing lifestyle diseases.