The stalks, leaves and peels of vegetables are rich in nutrients such as vitamin C, folic acid, iron, calcium and antioxidants, and can be used as allies to increase the nutritional value of the meal and prevent diseases such as cancer, atherosclerosis, constipation and even premature aging.
The parts of vegetables that are usually thrown in the trash can be used to increase recipes such as soups, farofas, salads and pancakes. In addition, the full use of food helps to reduce waste and contributes to environmental protection.
Here are 5 easy and nutritious recipes using stalks, leaves and food peels.
1. Carrot and Beet Leaf Cake
Ingredients:
- 1 beet branch
- carrot leaves
- 120 ml of whole grape juice
- 2 tablespoons brown sugar
- 1 teaspoon of vanilla essence
- 1 egg
- 1 cup of whole wheat flour
- 1 tablespoon full of olive oil
- 1 teaspoon baking soup
Preparation mode:
Beat all the ingredients in the blender, except flour and yeast. In a separate container place the liquid, add the flour and yeast, mixing well until smooth. Place in a greased pan and place in a medium preheated oven for about 20 minutes.
2. Pumpkin soup with peel
Ingredients:
- 2 and 1/2 cups of ripe pumpkin tea
- 4 tea cups of water
- 4 tablespoons of rice
- 2 e1 / 2 cups of milk tea
- 3/4 cup onion tea
- 1 tablespoon of butter or olive oil
- Salt, garlic, pepper and green smell to taste
Preparation mode:
Cook the pumpkin with the peel in the water until tender. Add the rice and leave until the water softens and dries. Beat the pumpkin, rice, milk, onion and butter in a blender, and then bring to a simmer until it thickens. Season to taste.
3. Bread from Stems and Leaves
Ingredients:
- 2 cups of chopped leaves and stems (use broccoli or spinach stalks, beet or leek leaves)
- 3 tablespoons of olive oil
- 1 egg
- 1 tablespoon brown sugar
- 1 teaspoon salt
- 2 and 1/2 cups of whole wheat flour
- 2 cups of wheat flour
- 1 envelope of instant biological yeast
Preparation mode:
Cook the stems and leaves in water until tender. Drain and reserve the cooking water. Beat the leaves and stems in a blender with 1 cup of the cooking water. Add oil, egg, sugar and salt and beat until smooth. Place the flours and yeast in a large bowl and mix, then add the mixture of leaves and stems, stirring well until it forms a ball.
Knead the dough for 5 to 10 minutes until it comes off the hands. Gradually add flour if necessary. Cover the dough and let it sit for 1 hour or until it doubles in size. Shape the dough into the desired shape and place it in a greased form, letting it rise again until it doubles in size. Then, bake in a preheated oven at 200ºC for 30 to 40 minutes, or until the bread is firm and golden.
4. Chuchu Bark Roast
Ingredients:
- 3 cups of chayote husks washed, chopped and cooked
- 1 cup of stale bread dipped in milk
- 2 tablespoons of grated cheese
- 1 small onion, chopped
- 1 tablespoon of olive oil
- 2 beaten eggs
- Green smell and salt to taste
Preparation mode:
Beat the chayote shells cooked in a blender. In a bowl, mix the shells with the other ingredients. Then, take to bake in a greased pyrex, in a medium oven, until the cheese melts. Serve hot.
5. Carrot Bran Noodles
- 1 small onion, chopped
- 6 cloves of garlic
- 2 cups of watercress stalks
- 1 cup of carrot branches
- Nutmeg and salt to taste
- 2 and 1/2 cups of pasta
Preparation mode:
In a saucepan, sauté the onion and garlic until golden. Add the watercress stalks and the carrot branches and continue sautéing. Season with nutmeg and salt to taste. Use the stew as a sauce for the cooked pasta. If desired, add ground beef and grated cheese.
Watch the following video and see other recipes to avoid food waste:
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