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8 Fruit & Vegetable Skins You Should Keep Out Of The Compost!

8 Fruit & Vegetable Skins You Should Keep Out Of The Compost!

You might want to think twice before you throw away the skins of your fruit and vegetables. Science now tells us that it is the most nutritious part of the foods you eat. Here are the health benefits found in 8 every day fruit and vegetable skins. as well as how you can add them to your daily diet.

1. Outer Cabbage Leaves

    The darker the green on a cabbage leaf, the more vitamin and mineral content it contains. With green cabbage, the outer leaves are the ones that are usually removed for waste, which is a real shame.

    These outer leaves may be tougher, but the secret is to finely cut them and add them to stir fries, casseroles or soups, allowing a little extra cooking time to soften them. They can also be added to green smoothies, or in a coleslaw where you can create a visually stunning salad with vibrant greens and carrots.

    2. Radishes

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      Most of the time the leafy greens from radish plants get thrown away or composted, but they’re edible and delicious. Just one radish leaf will give a great peppery taste to the most basic of salads.

      3. Potato skin

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        When compared as a whole, the potato with the skin has more nutrients than the rest of the potato. Leaving the skin on a potato while baking or boiling also helps retain the nutrients of the potato and stops the nutrients from leaching out.

        Potatoes contain 2g of fibre, the majority of which is found in the skin. The skin of a potato also contains B vitamin, vitamin C, iron, calcium and potassium. Just be sure to wash the potato thoroughly and remove any obvious blemishes before cooking.

        4. Broccoli leaves and stem

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          Broccoli comes from the cruciferous family and is excellent for maintaining a healthy liver. The florets and stems of broccoli are very similar in their nutrient content. The content of most B vitamins, minerals, and fibre are very similar in the two parts of the plant. The largest difference involves beta-carotene, which is about seven times more plentiful in the florets than in the stems! The darker green florets also contain more chlorophyll than the lighter green stalks. Since the stalks take a little longer to steam than the florets, it is best to begin cooking them first and after about two minutes add the florets to the steamer.

          The leaves of the broccoli plant are also excellent sources of nutrients. They are actually higher in beta-carotene than the florets and can contain phytonutrients that aren’t found in the stems and florets. Rip up a small part of the leaf and add to a green salad.

          Whenever I cook broccoli for the family, I do not throw away the broccoli stalks. Instead, I peel and chop them to use in a stir fry, soup or casserole, or grill them on skewers with chicken, pineapple and bell peppers. You can add some extra nutrition into your family’s meals by grating the broccoli stalks, then adding them to spaghetti sauce. Adding a broccoli stem or leaf into a green smoothie or juice is also highly recommended.

          5. Kiwi fruit

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            The kiwifruit skin is completely edible and makes this nutrient-dense fruit even more nutritious. Just by eating the skin can triple your daily fibre intake compared to merely eating the flesh. By not peeling the skin, you preserve much of the vitamin C content as well.

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            Just like any fresh fruit or vegetable, you should always wash the skin before eating and enjoy your kiwifruit, skin and all. Leaving the skin on sliced kiwifruit makes it much easier for snacking, as the skin holds each slice together. People all over the world have been eating this fruit skin for centuries without any negative side effects.

            6. Pineapple core

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              Okay, so this point is not technically a skin that I am discussing. But it is important to add this piece of information of not coring the pineapple, as the core contains the highest concentration of bromelian. Keep in mind due to the blood thinning properties of bromelian, you should also avoid taking aspirin (or any other medicinal blood thinners) if consuming pineapple on a daily basis.

              On a side note here, the bromelian content is very minimal in canned pineapple. In most canned pineapple the core is removed before the canning process and even if it isn’t, the heating process for canning actually destroys the bromelian content.

              7. Beetroot Leaves

                Besides supplying good amounts of protein, phosphorus, and zinc, beetroot greens are also a great source of fibre. Beetroot leaves, also known as beet greens, is packed with antioxidants, vitamin B6, magnesium, potassium, copper, and manganese, as well as being low in fat and cholesterol.

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                The vitamin K content in these greens also assist with blood clotting properties, helps ward off osteoporosis and, works with calcium to boost bone strength. Beetroot greens have a higher iron content than spinach, and a higher nutritional value than the beetroot itself. The vitamin A content in beetroot greens assists the body in strengthening the immune system and stimulates the production of antibodies and white blood cells.

                8. Citrus peel

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                  There are over 60 different types of flavonoids in citrus fruits such as lemons and many of these flavonoids have their highest concentrations within the peel. Naringin is a flavonoid found in lemon peel (though not the fruit). Naringin is a powerful antioxidant. It is important to note that naringin can also increase the effects of certain drugs; you should consult with your doctor if you regularly consume these foods. Hesperidin, another flavonoid, is found in the white inner layer of lemons, and has been shown to inhibit bone loss and decrease serum and liver lipids in postmenopausal mice.

                  Gram for gram, citrus peels also contain higher levels of many minerals and vitamins such as vitamin C and dietary fibre than the fruit. For example, 1 tablespoon of lemon peel contains double the amount of vitamin C and triple the amount of fibre than 1 wedge of lemon without the peel. The best way to utilise the skin of a lemon is to juice it or add a wedge of lemon, skin and all, to your favourite green smoothie or smoothie bowl. You can also zest or grate the peel to infuse the essence of citrus into any dish that you feel would benefit from the citrus taste and aroma.

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                  Last Updated on November 5, 2019

                  How to Cultivate Continuous Learning to Stay Competitive

                  How to Cultivate Continuous Learning to Stay Competitive

                  Assuming the public school system didn’t crush your soul, learning is a great activity. It expands your viewpoint. It gives you new knowledge you can use to improve your life. It is important for your personal growth. Even if you discount the worldly benefits, the act of learning can be a source of enjoyment.

                  “I have never let my schooling interfere with my education.” — Mark Twain

                  But in a busy world, it can often be hard to fit in time to learn anything that isn’t essential. The only things learned are those that need to be. Everything beyond that is considered frivolous. Even those who do appreciate the practice of lifelong learning, can find it difficult to make the effort.

                  Here are some tips for installing the habit of continuous learning:

                  1. Always Have a Book

                  It doesn’t matter if it takes you a year or a week to read a book. Always strive to have a book that you are reading through, and take it with you so you can read it when you have time.

                  Just by shaving off a few minutes in-between activities in my day I can read about a book per week. That’s at least fifty each year.

                  2. Keep a “To-Learn” List

                  We all have to-do lists. These are the tasks we need to accomplish. Try to also have a “to-learn” list. On it you can write ideas for new areas of study.

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                  Maybe you would like to take up a new language, learn a skill or read the collective works of Shakespeare. Whatever motivates you, write it down.

                  3. Get More Intellectual Friends

                  Start spending more time with people who think. Not just people who are smart, but people who actually invest much of their time in learning new skills. Their habits will rub off on you.

                  Even better, they will probably share some of their knowledge with you.

                  4. Guided Thinking

                  Albert Einstein once said,

                  “Any man who reads too much and uses his own brain too little falls into lazy habits of thinking.”

                  Simply studying the wisdom of others isn’t enough, you have to think through ideas yourself. Spend time journaling, meditating or contemplating over ideas you have learned.

                  5. Put it Into Practice

                  Skill based learning is useless if it isn’t applied. Reading a book on C++ isn’t the same thing as writing a program. Studying painting isn’t the same as picking up a brush.

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                  If your knowledge can be applied, put it into practice.

                  In this information age, we’re all exposed to a lot of information, it’s important to re-learn how to learn so as to put the knowledge into practice.

                  6. Teach Others

                  You learn what you teach. If you have an outlet of communicating ideas to others, you are more likely to solidify that learning.

                  Start a blog, mentor someone or even discuss ideas with a friend.

                  7. Clean Your Input

                  Some forms of learning are easy to digest, but often lack substance.

                  I make a point of regularly cleaning out my feed reader for blogs I subscribe to. Great blogs can be a powerful source of new ideas. But every few months, I realize I’m collecting posts from blogs that I am simply skimming.

                  Every few months, purify your input to save time and focus on what counts.

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                  8. Learn in Groups

                  Lifelong learning doesn’t mean condemning yourself to a stack of dusty textbooks. Join organizations that teach skills.

                  Workshops and group learning events can make educating yourself a fun, social experience.

                  9. Unlearn Assumptions

                  You can’t add water to a full cup. I always try to maintain a distance away from any idea. Too many convictions simply mean too few paths for new ideas.

                  Actively seek out information that contradicts your worldview.

                  Our minds can’t be trusted, but this is what we can do about it to be wiser.

                  10. Find Jobs that Encourage Learning

                  Pick a career that encourages continual learning. If you are in a job that doesn’t have much intellectual freedom, consider switching to one that does.

                  Don’t spend forty hours of your week in a job that doesn’t challenge you.

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                  11. Start a Project

                  Set out to do something you don’t know how. Forced learning in this way can be fun and challenging.

                  If you don’t know anything about computers, try building one. If you consider yourself a horrible artist, try a painting.

                  12. Follow Your Intuition

                  Lifelong learning is like wandering through the wilderness. You can’t be sure what to expect and there isn’t always an end goal in mind.

                  Letting your intuition guide you can make self-education more enjoyable. Most of our lives have been broken down to completely logical decisions, that making choices on a whim has been stamped out.

                  13. The Morning Fifteen

                  Productive people always wake up early. Use the first fifteen minutes of your morning as a period for education.

                  If you find yourself too groggy, you might want to wait a short time. Just don’t put it off later in the day where urgent activities will push it out of the way.

                  14. Reap the Rewards

                  Learn information you can use. Understanding the basics of programming allows me to handle projects that other people would require outside help. Meeting a situation that makes use of your educational efforts can be a source of pride.

                  15. Make Learning a Priority

                  Few external forces are going to persuade you to learn. The desire has to come from within. Once you decide you want to make lifelong learning a habit, it is up to you to make it a priority in your life.

                  More About Continuous Learning

                  Featured photo credit: Paul Schafer via unsplash.com

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