Eating some fruits with the skin, in addition to adding more fiber, more vitamins, minerals and antioxidants to your diet, also prevents food waste.
However, when using fruit peels, it is important to always try to use organic or organic fruit, which are grown without pesticides or chemical substances that normally accumulate in vegetable peels and can be harmful to your health if consumed frequently. Therefore, some good examples of fruits that you can eat the skin are:
1. Passion fruit
Passion fruit peel is rich in pectin, a type of fiber that increases satiety and helps you lose weight, as well as helping to control diseases such as diabetes and high cholesterol. The peel of this fruit can be used to make flour for weight loss, or in juice and sweet recipes. See how to make passion fruit peel flour.
Passion Fruit Peel Jelly Recipe
Ingredients:
- 6 medium passion fruits with skin
- 1.5 cups of sugar
- 1 box of passion fruit gelatin
Preparation mode:
Wash the passion fruits well and remove the pulp. Place the peels with the white part in a pressure cooker with water and cook for around 15 minutes, during which time the white pomace will separate from the yellow peel. Remove from the heat and, using a spoon, remove the passion fruit pomace, discarding the yellow part of the skin. Grind the pomace in a blender, pour the cream formed into a pan and heat over low heat, adding the sugar. Stir gently and let cook for about 5 minutes. Turn off the heat, add the passion fruit gelatin powder and stir until it dissolves well. Place in a bowl and use on toast and appetizers.
2. Banana
Banana peel is rich in fiber, which improves bowel function and helps control problems such as high cholesterol and diabetes, and has more potassium and calcium than the fruit itself, nutrients that improve bone health and help prevent muscle cramps.
Banana peel is great for using in cakes, adding nutrients to traditional farofa or even for a healthy brigadeiro. See all the benefits and more recipes with banana peel here.
Banana Peel Farofa Recipe
Ingredients:
- 1 cup cassava flour
- Peel of 1 not very ripe banana, chopped and trimmed
- 1/2 medium onion chopped
- 2 tablespoons of olive oil
- Chopped green chili to taste
- Salt to taste
Preparation mode:
Sauté the onion in olive oil, add the chopped banana peel and stir. Let it cook for about 5 minutes and add the cassava flour. Then, season with salt and green chillies, and stir a little more. Turn off the heat and serve.
3. Watermelon
Watermelon rind, especially the white part, contains nutrients such as vitamin C, vitamin B6 and zinc, which have high antioxidant power and improve blood circulation, a characteristic that means watermelon rind is also used to improve sexual performance. . See all the benefits of watermelon.
Watermelon Peel Jam Recipe
Ingredients:
- 2 cups grated watermelon rind
- 1 cup of sugar
- 3 cloves
- 1 cinnamon stick
Preparation mode:
Place all the ingredients in a pan and cook over low heat for about 40 minutes or until the liquid dries up. Remove from heat and serve chilled with toast or as a topping for cakes and desserts.
4. Orange
Orange peel is rich in flavonoids, anti-inflammatory and antioxidant substances, and fiber, nutrients that promote digestion and improve intestinal transit. Furthermore, orange peel has properties that help reduce gas production and relieve nausea and motion sickness.
It is important to remember that the ideal is to use the peel of organic oranges, as they are not grown with pesticides, substances that accumulate in the peels of the fruits and that can be harmful to your health. Orange peel can be used to make flour or added to cakes and jams, and is also used to prepare a delicious risotto, as shown in the recipe below.
Orange Peel Risotto
Ingredients:
- 2 cups of rice
- 1 orange
- 1 spoon of butter
- 3 tablespoons of oil or olive oil
- 1 onion
- Salt, parsley and chives to taste
Preparation:
Wash the orange well with soap and water and then remove the peel with a peeler, so that only the orange peel is used, not the segment part. To remove the bitter taste from the peel, you must soak it overnight or cook it 3 times, changing the water after each new boil.
In a pan, sauté the onion and orange peel and then add the washed rice, salt, orange juice and enough water to cook everything. Leave it on the heat for about 15 minutes, or until the rice cooks and, when it is almost dry, add parsley and chives to taste and serve while still hot.
5. Manga
Mango peel contains vitamins A and C, which improve skin health and strengthen the immune system, and is rich in fiber, which improves intestinal function and helps with weight loss. See also the benefits of mango.
Mango Peel Cream
Ingredients:
- 1 envelope of colorless gelatin powder
- Half a cup of water
- 2 cups of chopped mango peel
- 2 cups of milk tea
- 1.5 cups of sugar
- Half a cup of coconut milk
- Half a cup of cornstarch
Preparation mode
Dissolve the gelatin in the water and set aside. Blend the mango peel with the milk in a blender, pass through a sieve and place in a medium saucepan. Add the sugar, coconut milk, starch and heat, stirring constantly until it thickens. Remove from heat, add the gelatin and mix until completely dissolved. Pour into individual bowls and refrigerate until set.
See how to avoid food waste in the following video:
