A few years ago I had a guest staying over for a few days who kindly offered to cook dinner one night. However, I had to painfully watch how he was “peeling” the carrots – chopping off four-five thick slices that were considered peels. There was hardly anything left of the poor carrot! At that time I suggested using the peeler or just scraping off the thin layer of the new carrots, and he was impressed: “I never thought of that”.
Since then I started wondering, why are we peeling vegetables at all? It kind of looks simple: there is dirt on the top layer, therefore it must be inedible. It must be safer that way. But we are becoming so meticulous about it, don’t you think? Mostly, we do it out of habit.
There are 5 main reasons why I don’t peel most of my vegetables (and fruits) anymore:
I see it as waste. So many people in the world haven’t got enough food, and I know it won’t make them any fuller if I don’t peel vegetables but at least I know I’m not wasting precious food, even little bits of it (I also paid for it, so should get my money's worth, right?).
I am lazy. I eat a lot of vegetables (I mean, A LOT), so peeling them all would just take too much time and effort.
I like the taste and texture better. I actually prefer potatoes or squash/pumpkin in their skins – it adds a little crunch and firmness.
Extra fibre! Most health specialists advise us to eat more of it – there’s your chance!
Finally and most importantly, most antioxidants and phytonutrients are actually in the skin. Peeling it is robbing yourself of those wonderful nutrients, more so if the skin has colour pigments, e.g. aubergine. We’re throwing away the best part (that companies are actually making into supplements)!!!
Now what do I do with those veggies?
I buy organic – so there are no harmful chemicals that might lurk on the skin (and inside) of the produce (if I get something non-organic in most cases I will peel it). I wash them well and scrub thoroughly with a brush (especially root vegetables like potatoes, carrots, sweet potatoes, beetroots, parsnips). You can even get a special veggie wash! I still cut off bits that are damaged, dried up, truly inedible or hard to clean (e.g. onion or celeriac). I make sure I cook them properly, and if I’m eating them raw, I double wash them. And of course, chew properly!
What about you, do you peel your fruit and veg?
P.S. This post was originally published on my nutrition blog.
I'm with you! I think some of us were raised thinking that certain veggie skins are inedible (and perhaps some are???). If I find out its edible (recently learned that ginger rhizome and sweet potato skins are fine to eat), then I eat the peel. If it is too unpleasant to chew (certain squash skins) or tastes better when peeled (beets), then I peel. I'm whole food plant based and am following you now :)
It's definitely conditioning and habit, like with many things. Nice to hear I'm not the only one, and that we're making conscious decisions about it. You can also use the peels to make stock (just freeze them until you have enough), so that you'd still get the nutrients. I know some skins can be bitter/hard but if the veg is edible, how likely is the skin to be poisonous? Following you too! :)
Such a small thing with so many benefits! Thanks for the pro tip.
I know, and so simple!
A healthy tip indeed. Thanks for spreading this important information.
Thanks for the encouragement!
You are welcome.