Eating more vegetables is one of the easiest ways to improve your overall health and to help your grocery budget stretch further.
But what if we told you that you could be missing out on even more benefits from your veggies by not using the whole plant? By cooking with less common or overlooked parts of vegetables (like stems, leaves and skins), you can reduce food waste and get even more nutrients in your meals.
Cooking the whole plant
When most people think of vegetables, they focus on the main part, like the leaves of kale or the bulb of a cauliflower. But many parts of a vegetable that are often overlooked can be just as delicious and nutritious, such as the stems of broccoli or cauliflower.
Don’t forget the leaves
The leaves of many vegetables are packed with nutrients and flavour. Did you know the leafy green tops of carrots are rich in vitamins and antioxidants and can be blended into a pesto, added to smoothies, or used as a herb to flavour your dishes?
Beetroot leaves and radish tops are also tasty and full of nutrients. The next time you have these veggies in your kitchen, try sautéing the leaves with some garlic and olive oil – they make a delicious side dish or a topping for grains like quinoa or rice.
By thinking beyond just the root or bulb, you’re opening yourself up to a whole new world of flavours and textures!
Textures make your meals more fun
One of the most exciting parts about cooking with the whole vegetable is the variety of textures you can create. The skins of certain vegetables, like potatoes and zucchini, are often tossed aside but when you leave the skins on, you add a whole new layer of texture and extra nutrients. Try roasting skins with a little olive oil and seasoning for a tasty, crispy snack. Using carrot peels can add some crunch or keeping the skin on your sweet potatoes adds extra fibre.
Vegetable rice: a creative way to use veggie scraps
One of the most creative ways to use your veggie leftovers is by making vegetable rice. By pulsing up leftover veggie scraps – like carrot tops, broccoli or cauliflower stems – in a food processor, you can create a colourful, nutritious alternative to traditional rice. This is a great way to use up what might otherwise go to waste and add even more vegetables to your meals.
Benefits of using the whole vegetable
Many of the less common parts of vegetables are packed with vitamins, minerals and fibre. Using the whole vegetable helps you get all the nutritional benefits.
By using every part of the vegetable, you’re reducing waste and being more sustainable in the kitchen. This also helps save money and stretch your dollar further.
Using the whole vegetable challenges you to boost your creativity by thinking outside the box and experiment with new flavours, textures, and cooking methods.
Tasty, nutritious and budget-friendly meals
Cooking with the whole vegetable is an easy, budget-friendly way to add more vegetables to your plate while reducing food waste and getting more health benefits.
Whether it’s using stems, leaves, or skins, there’s no need to throw away parts of your vegetables that are packed with nutrients. By being creative in the kitchen, you can turn overlooked veggie scraps into tasty, nutritious meals that your whole family will love.
Content developed in conjunction with VEG Education and Velisha Farms.