How to make your scraps a-peel-ing

Bangladeshi households are no strangers to big family feasts. 

However, if you happen to walk into the average household kitchen, especially after a meal has been prepared, you may have noticed bowls filled with peels, stems, and vegetable scraps waiting to be thrown away. 

We often discard these without a second thought, oblivious to their dormant qualities—their flavours and nutritional advantages. This leads to a significant waste of valuable ingredients.

Extending beyond our home kitchens, Bangladesh has a serious food waste problem, and fruit and vegetable peels are a major contributor. Research from the Journal of Agriculture & Food Research shows that about 23.6% to 43.5% of fruits and vegetables in Bangladesh go to waste due to poor handling, transport, and storage.

Many of these peels are actually healthier than the parts we eat. Orange and lemon peels, for example, are packed with vitamin C, which boosts immunity and promotes healthy skin. Their essential oils also aid digestion while adding a refreshing aroma to dishes. 

Chef Tahsin Mahmood Navid, owner of 'Charred' and also a restaurant consultant, highlights how citrus peels can add flavours.

"Citrus peels like lemon or lime bring a fresh boost to many dishes. They add a lot of depth to broths, sauces, and marinades." He suggested zesting them into cakes, cookies, or pasta for a vibrant citrusy kick. When combined with honey and ginger, they also make a soothing tea. 

Potato peels are also highly valuable because they are rich in iron, potassium, and vitamin B6, which contribute to brain and heart health. Additionally, they are high in fibre, which aids digestion. 

When roasted or fried, potato peels crisp up beautifully. The natural oils in the peels enhance their rich flavour during roasting. Furthermore, they add depth and richness to soups and broths.

Banana peels are packed with antioxidants, fibre, and essential nutrients like potassium and magnesium, which help regulate blood pressure and digestion. In many other cuisines, banana peels are cooked to a soft, chewy texture and used in curries and lentils. 

"Banana peels, when cooked properly, can add a savoury umami flavour. Though not commonly used in Bangladesh, they're a great ingredient in curries and sauces in many cuisines," explained Chef Tahsin. 

The consistency makes for an excellent option for vegetarians seeking a hearty alternative as well. When marinated and shredded, they can serve as a flavourful filling for tacos or sandwiches.

Shamim Hasan, who loves trying out various vegetarian dishes, recalled saying, "My mother used to make bhorta with kacha kola (green banana), adding mustard oil and chillies. As a kid, I found it weird, but now I truly enjoy the flavour."

Carrot peels on the other hand are rich in beta-carotene, which promotes eye health, while beet peels are loaded with iron and folate, both of which support healthy blood circulation. 

Tahsin suggests an innovative way to use beetroot peels, "Beetroot peels can be dehydrated and incorporated into various recipes, adding a unique flavour and colour to dishes."

Cooking vegetable peels along with other vegetables helps retain their nutrients, and their natural sweetness enhances broths, soups, and stir-fries. When finely chopped, beet peels can also provide a crunchy texture in fritters or pakoras. 

Sadia Ahmed, a home cook and environmentalist working with a Bangladeshi NGO, comments, "Peeling vegetables is often unnecessary. I started making broth with scraps, and not only does it taste better, but I also feel less guilty about waste."

At his restaurant, Tahsin uses peels while making broths or stock for hours, allowing them to release their flavours. The slow cooking infuses the broth with a rich, aromatic base for soups, sauces, and stews. This technique not only enhances the taste of the dishes but also efficiently reduces waste.

Chef Tahsin offers a creative way to utilise peels by "candying" them. Mango peels, for example, which are often thrown away, can be cooked in sugar syrup and then dried to make a sweet, crunchy snack. This method is popular in countries such as Thailand and the Philippines, where candied mango peels are a common street food snack.

In Bangladesh, peels have been a traditional ingredient in cooking for a long time. Dishes such as achar (pickles) and bhortas (mashed vegetables) often use vegetable peels. 

Tahsin emphasises popular regional delicacies like 'lau khosha (bottle gourd peel) bhorta', which is made by mashing the peels with spices. Additionally, mango peels are widely used in Bengali cuisine, where they are commonly added to lentils to enhance the flavour in many districts.

The use of peels is fascinating and extends well beyond Bangladesh. They are valued in various cuisines around the world. For instance, Chef Tahsin points out that in Chinese cuisine, orange peels are a key ingredient in dishes such as Chinese orange chicken. They add a bright, aromatic flavour that enhances the dish's sweet and savoury notes.

If you're worried about pesticide residue on the peels of fruits and vegetables, Tahsin has some simple solutions. You can wash them with a mixture of water and baking soda or vinegar. Alternatively, you can blanch them in boiling water for 5 to 10 seconds. 

These methods for removing pesticides are easy to implement at home and significantly reduce the amount of harmful chemicals that may be present on the skin.

Chef Tahsin addresses that utilising peels minimises waste and saves costs, enhancing the nutritional value of our meals. Additionally, adding peels can introduce new and exciting flavours to our dishes. 

The next time you consider throwing away that peel, try it in your dish instead. You might end up discovering the missing key ingredient that makes all the difference!