FOOD FOR THOUGHT
Watermelon rinds
Waste not
Not only do watermelon rinds have all the same nutrients found in the refreshing fruit, but the rinds also contain even higher concentrations of certain minerals, vitamins and bioactive ingredients. While low in calories, watermelon rind contains high concentrations of provitamin A carotenoids, vitamin C, vitamin B6, zinc and potassium. The nutrientdense rind also contains chlorophyll, lycopene, citrulline, amino acids, and phenolic compounds such as flavonoids.
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Perfect pickled
Stop throwing away these surprisingly nutritious foods.
Wash the watermelon well before use. Make a refreshing summer drink by blending watermelon flesh and rinds with lime juice and mint, or add a few watermelon slices (including the rind) to your favourite smoothies. You can also add the watermelon rind to fruit salad, salsa, chutney, stir-fries, coleslaw, or pickle it.
Food waste is a major issue in Aotearoa New Zealand. According to Love Food Hate Waste NZ, Kiwi homes throw away 157,398 tonnes of food per year, all of which we could eat. We often discard things like produce skins and stems, which are not only edible but also a great source of additional fibre and nutrients. Curb food waste in your household by adding peels and stems you would normally throw away into nutritious, delicious recipes.
Cucumber skin As cucumbers contain 95% water and are low in calories, they are a refreshing, nutritious and incredibly versatile addition to any diet. The skins of cucumber are rich in vitamin K and phytochemicals and also contain magnesium, potassium, vitamin C, manganese, pantothenic acid, molybdenum and insoluble dietary fibre. To gain the maximum nutritional benefits, eat cucumbers with the skin on, as peeling reduces the amount of dietary fibre, along with some vitamins and minerals. The skin of a cucumber contains more vitamin K than the flesh, which supports bone health and blood clotting.
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For more information on the nutrient content of these foods and over 2700 commonly prepared and eaten foods in New Zealand, visit New Zealand Food Composition Data at foodcomposition.co.nz To find out more about food waste in Aotearoa, visit lovefoodhatewaste.co.nz/food-waste
34 SEGMENT
Low calorie
Often eaten raw, cucumbers make great low-calorie snacks, perfect with hummus, olive oil, salt or your favourite salad dressing. Slice or grate, skin on and add to salads and smoothies.
