Food for Thought

Waste not

Stop throwing away these surprisingly nutritious foods.

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.

Broccoli and cauliflower stems and leaves

The stems and leaves of brassicas like broccoli and cauliflower are high in dietary fibre and other nutrients.

Broccoli stems contain many of the same nutrients as the broccoli head, including provitamin A carotenoids, vitamin C, potassium and folate. Additionally, the stem contains vitamins B1 (thiamine) and B2 (riboflavin), iron, magnesium, zinc and sulforaphane, a phytochemical with a range of potential health benefits including anti-inflammatory properties.

Cauliflower leaves are rich in iron, dietary fibre, potassium, beta-carotene, plus folate and are one of the richest sources of calcium in vegetables. Foods rich in calcium and iron have several health benefits including healthy bones and better immunity, and the high dietary fibre content aids digestion, keeping the gut healthy.

Broccoli and cauliflower stems are great in stir-fries, curries, pasta or soup. Grate or finely slice stems of broccoli or cauliflower and add to coleslaw or salads. The leaves can be sautéed, roasted or added to stir-fries, soups, or frittatas.