HEALTH/ FOOD SPECIAL......... COOKING WITH PEELS

COOKING WITH PEELS  Don’t discard the pith r skin of fruits and vegetables. They are chock-full of nutritional benefits and can also fight diseases, says research     Forget throwing away the skin of fruits and vegetables the next time you have eaten the insides — the former is packed with nutrients that can increase energy levels and now research says it can also combat cancer. A website quoted Dr Marilyn Glenville, former president of the Food and Health Forum at the Royal Society of Medicine, as saying, “All fruits and vegetables have a ‘bio-synergy’, which means the nutritional benefits of each part are reinforced by the others.” While orange peels are powerful antioxidants that act to reduce levels of ‘bad’ LDL cholesterol, without lowering the ‘good’ levels, grape skins are said to have up to 100 times the concentration of resveratrol — a phytochemical linked to the inhibition of cancer and heart disease. Here’s how to use various peels… HEALTH BENEFITS Peels are a huge source of dietary fibre that help prevent constipation and cut colon cancer risk. Did you know that apple peels have 85% more cancer-fighting phytochemicals than the fruit itself ? Peels are very low in calories, sugar and fats and help lower LDL cholesterol levels. They can make you feel full and thus help dieters. TOP 10 WAYS TO USE PEELS IN FOOD 1 Make citrus extract powder: Great for seasoning meat or fish, citrus extract powder is a good rainy-day substitute for the fruit. All you have to do is let the zest dry for a few days. Then blend it to a powder and store in a clean, dry jar. The rule is: a single orange can make slightly less than one tablespoon of powdered zest. 2 Candied orange peel: One of the best garnishes for desserts is a candied orange peel. It is simple to make. Peel oranges, slice the peels and boil in water to reduce bitterness. Then add it to another pot of hot water and sugar. Simmer until the peels turn soft. Sprinkle them with sugar and let them dry for a day or two. The candied orange peels are now ready. You can dip the mousse into chocolate or even use as a     garnishing over mousse. 3 Make citrus sugar: Instead of plain white sugar, make a lemon or orange peel powder and sprinkle over tarts, biscuits fruit salad and more. 4 A pickle too: Cucumber peels are cooling and high in fibre. They are also a storehouse of betacarotene, which is beneficial to the eyes. In South India, especially Andhra Pradesh, people eat a cucumber pickle made out of its peel. You can also make a pickle out of bottle gourd by boiling, drying, then chopping the peels and tempering it with c o c o nu t , spices and chillies. 5 K i w i smoothie: Next time, add the peel of kiwi to your breakfast smoothie for an extra boost of fibre as well as taste. 6 Roast garlic heads: According to a Japanese research, garlic skin contains phenylpropanoid antioxidants that can help fight the ageing process and protect the heart, says an expert. To eat it, drizzle olive oil over half or a few garlic heads, put them on a baking tray and when done serve with baked vegetables or on their own. They taste delicious! 7 Make lemon pepper: Mix lemon extract powder with freshly cracked pepper. Sprinkle over your salads. 8 Potato skin fries: Use potato skins to make deli cious fries or chips for your family. Put the peelings on a baking sheet. Drizzle oil on them, plus salt and pepper Bake the peels for 10 to 15 min utes. Serve with salsa sauce. 9 Make a zest: Take the juice out of a lemon or an orange? Use the peel to make a zest. This can be made by scraping out the skin. The zest can be used as an edible garnish over chocolate desserts, a plain cake or to spice up your tea. Mix some zest into your barbecue sauce and pour it over your bake. Make an orange cramel custard by adding zest, castor sugar and milk to a pan. You can also use it as a room freshener. Simmer the peels in two cups of water and allow the aroma to waft through your home. 10 Make citrus or lemon olive oil: Crush citrus peel (pith removed) and add this to olive oil. Let it rest for five hours. Strain and use. Heat oil and lemon peels. Strain the peels and pour oil in a glass jar.  Ismat Tahseen BT131025