Why do so many health-conscious people continue to peel squash, apples, carrots and cucumbers? It may be habitual, but many peel because the skins often are hard to clean or have a less than perfect texture. Some may worry that peels contain harmful pesticides and should be avoided. Others think the peel is not tasty and too chewy. From a safety perspective, there is no reason to peel a vegetable or a fruit.
Why is my Pumpkin Pie green and not orange? Why not peel apples to make an Apple Pie? The answer is two-fold. First, the peel is nutrient and fiber rich, so why not increase your nutrient intake? Second, eating whole foods that have not been peeled leave you with a more full and satisfying feeling compared with their peeled counterparts. Recent studies show that high-fiber diets keep you fuller for a longer period of time, thereby reducing hunger and leading to weight loss.
The large majority of fruits and vegetables can be consumed with their peel. Often, the inedible peels can also be pickled or preserved (as in citrus fruits). The rule of thumb is to eat any peel that is edible. Make sure your vegetable or fruit is organic to avoid any unwanted pesticides. Cooking food thoroughly often softens skins that may appear to be inedible (as in the case of Kabocha Squash).
Common edible Peels:
apple, carrot, cucumber, most winter squash, beets, kiwi, mushroom, parsnip, rutabaga, turnip, potatoes, sweet potatoes, burdock, daikon, peach and pear.
Common inedible peels:
avocado, citrus (except when grated or pickled), watermelon (except when pickled), tropical fruits like banana and pineapple and melons.
In addition to compromising health, peeling vegetables also contributes to food waste. We’ve all been schooled about the tons of food that get’s wasted every year. If you have to peel, why not just through the scraps in a soup for added flavor and texture? You’ll be helping yourself and the Planet at the same time.
The Pumpkin Pie pictured was made with an organic Kabocha Squash, unpeeled, topped with roasted and crushed almonds.