sustainable eating – Live Laugh Love Do http://livelaughlovedo.com A Super Fun Site Fri, 12 Dec 2025 23:22:35 +0000 en-US hourly 1 https://wordpress.org/?v=6.9 10 Food “Scraps” You Should Never Throw Away http://livelaughlovedo.com/10-food-scraps-this-nutritionist-says-you-should-never-throw-away/ http://livelaughlovedo.com/10-food-scraps-this-nutritionist-says-you-should-never-throw-away/#respond Sun, 22 Jun 2025 05:36:47 +0000 http://livelaughlovedo.com/2025/06/22/10-food-scraps-this-nutritionist-says-you-should-never-throw-away/ [ad_1]

10 Food Scraps This Nutritionist Says You Should Never Throw Away

If you’re anything like me, you’ve probably tossed out heaps of food scraps without a second thought—those potato peels, banana skins, and herb stems that seem destined for the trash bin. But hold up! As someone who’s always on a quest for smarter, healthier living (remember my deck coffee ritual where I sip and ponder life’s little hacks?), I’ve dove deep into what nutritionists are saying about these so-called “wastes.” Turns out, many food scraps you should never throw away are packed with vitamins, fiber, and flavor that can supercharge your meals, save you money, and even help the planet. In this upbeat guide, we’ll explore 10 game-changing scraps, plus tips and recipes to make them shine. Let’s turn trash into treasure—who’s with me?

In the first 100 words alone, you’ll see why rethinking food scraps you should never throw away can transform your kitchen routine. Nutritionists like those from Phoenix Helix and Women’s Health emphasize that these bits are often more nutrient-dense than the parts we eat. Ready to level up your wellness game? Let’s dive in!

Why Rethinking Food Scraps You Should Never Throw Away is a Total Win

Before we get to the juicy list, let’s chat about the big picture. Did you know Americans waste about 40% of their food annually, according to the USDA? That’s not just sad for our wallets—it’s a missed opportunity for nutrition! Nutritionists rave that saving scraps reduces environmental impact while boosting intake of antioxidants, minerals, and gut-friendly fiber. Plus, it’s budget-friendly—who doesn’t love free upgrades to their meals? Think of it as your kitchen’s secret superpower. For more on sustainable habits, check out our post on embracing a zero-waste lifestyle—it’s full of easy swaps that feel oh-so-good.

1. Vegetable Peels: Your Fiber-Filled Besties

Oh, vegetable peels—those colorful castoffs from carrots, potatoes, and beets that usually hit the compost. Nutritionists say don’t do it! These skins are loaded with fiber, vitamins A and C, and potassium, often more so than the flesh inside. For instance, potato peels contain up to 50% of the spud’s nutrients, per experts at Food Republic.

How to use them? Roast them into crispy chips or toss into soups. I whip mine up in a quick stir-fry— the exact air fryer I use is this Ninja model on Amazon! It makes peels crunchy without oil. Pro tip: Wash well and go organic to avoid pesticides.

Beyond Compost: 25 Creative Uses for Kitchen Scraps

Alt text: Colorful vegetable peels for cooking, highlighting food scraps you should never throw away.

2. Citrus Peels: Zest Up Your Health

Lemon, orange, lime—citrus peels are zesty gems nutritionists urge us to keep. Packed with vitamin C, flavonoids, and essential oils, they fight inflammation and boost immunity better than many supplements. A study from the Journal of Agricultural and Food Chemistry notes they’re richer in antioxidants than the juice!

Grate them for zest in baked goods or infuse water for a spa-like drink. My go-to? Candied peels as a snack—check out this easy recipe on Allrecipes for inspiration. For grinding them fine, I swear by this Microplane zester —it’s the one I reach for daily.

Candied Lemon Peel

Alt text: Citrus peels for zest and recipes, a nutritious food scrap you should never throw away.

3. Banana Peels: Sweet Surprises Await

Banana peels? Yes, please! Nutritionists highlight their potassium, magnesium, and mood-boosting tryptophan—often discarded but perfect for smoothies or teas. They’re also fiber-rich, aiding digestion as per Phoenix Helix experts.

Blend them into banana bread (boil first to soften) or brew a soothing tea. I add mine to my morning smoothie using this Vitamix blender via Amazon—my affiliate link, but honestly, it’s a kitchen hero I’d repurchase. Pair it with our chunky monkey cookie bites recipe for extra fun.

Banana Peel Bacon • It Doesn’t Taste Like Chicken

Alt text: Banana peels used in baking, transforming food scraps you should never throw away.

4. Onion and Garlic Skins: Flavor Bombs for Broth

Those papery onion and garlic skins are antioxidant powerhouses, rich in quercetin for heart health, say nutritionists from The Healthy. Don’t toss—simmer them into broth!

Collect in a freezer bag and boil with other veggies for stock. It’s zero-waste magic! For straining, grab this fine-mesh strainer. Link it to our homemade immune-boosting tea guide.

5. Herb Stems: Pesto’s Secret Ingredient

Parsley, cilantro, basil stems—nutritionists love them for their concentrated flavors and nutrients like iron and vitamin K. Softer than you think, they’re ideal for sauces.

Chop into pesto or infuse oils. My favorite? This herb stem pesto—blend with this Cuisinart food processor from Amazon, on sale now.

Herbal Pesto (and Pistou) Recipe – Homestead Culture

Alt text: Herb stems pesto sauce, utilizing food scraps you should never throw away.

6. Broccoli Stems: Crunchy and Cancer-Fighting

Broccoli stems pack sulforaphane, a compound linked to cancer prevention, per Women’s Health. Peel the tough outer layer and slice thin.

Stir-fry or shred into slaw. I use mine in this spicy chipotle salmon tacos recipe variation—delish! For chopping, this sharp knife set is my pick.

7. Celery Leaves: Leafy Greens in Disguise

Celery leaves are like free bonus greens, full of calcium and vitamin E. Nutritionists say they’re great for salads or garnishes.

Chop into soups or pestos. They’re a staple in my summer salad with honey roasted pistachios.

8. Watermelon Rinds: Pickle Perfection

Watermelon rinds are hydrating and low-cal, with citrulline for muscle recovery, notes The Healthy. Pickle them Southern-style!

Try this pickled rind recipe from Southern Living. Store in these glass jars on Amazon—

Pickled Watermelon Rind

Alt text: Watermelon rind pickles, a tasty food scrap you should never throw away.

9. Apple Cores and Skins: Antioxidant All-Stars

Apple skins and cores boast quercetin and pectin for gut health. Boil cores for jelly or eat skins raw.

Bake into crisps—link to our apple cinnamon hand pies. Use this peeler if needed, but save those peels!

10. Carrot Tops: Pesto’s Green Twist

Carrot tops are nutrient-dense with vitamin K and chlorophyll. Nutritionists recommend them for pestos or teas.

Blend into sauces or sauté. They’re fabulous in this vegan risotto with mixed mushrooms.

Creative Recipes to Elevate Your Food Scraps

Now for the fun part—recipes! Try a scrap-based veggie broth: Simmer peels, stems, and skins for 1 hour. Strain and sip—see our quick Mediterranean chicken rice bowl for using it. Or, banana peel tea: Steep in hot water with honey. For more, visit Epicurious’s scrap recipes.

How to Make Vegetable Broth from Kitchen Scraps

Alt text: Homemade vegetable broth from scraps, making the most of food scraps you should never throw away.

How to Store Food Scraps Like a Pro

Freezer bags are key—label and freeze until ready. For fresh, use these reusable silicone bags from Amazon. It keeps things organized and odor-free.

The Health Boost from These Scraps

Incorporating these can improve digestion, skin health, and energy. Nutritionists link them to lower inflammation—pair with our benefits of red light therapy for full wellness.

Eco-Friendly Tips for Your Kitchen

Reduce waste by composting what you can’t use, but prioritize eating first. For tools, this compost bin is stylish.

Wrapping Up: Your Scrap-Saving Journey Starts Now

There you have it—10 food scraps you should never throw away, straight from nutritionist wisdom. Start small, like saving peels for broth, and watch your health (and savings) soar. It’s empowering, fun, and so rewarding!

P.S. Craving more zero-waste kitchen magic? Sign up for our email list below and snag a FREE e-book: “50 Hacks for a Sustainable Home.” 

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]]> http://livelaughlovedo.com/10-food-scraps-this-nutritionist-says-you-should-never-throw-away/feed/ 0 Eating healthy and sustainably on a budget http://livelaughlovedo.com/eating-healthy-and-sustainably-on-a-budget/ http://livelaughlovedo.com/eating-healthy-and-sustainably-on-a-budget/#respond Fri, 06 Jun 2025 18:47:41 +0000 http://livelaughlovedo.com/2025/06/06/eating-healthy-and-sustainably-on-a-budget/ [ad_1]









Eating right doesn’t have to break the bank. Yes, cashew cheese and vegan butter are expensive on the shelf, but overall, you can actually save a ton of money by focusing on eating healthy and sustainable foods.

Here’s some strategies that will help you eat right for your body and for the planet, while spending less.

  1. buying in bulk:  an awesome way to not overspend. Especially when it comes to spices and other sometimes pricey ingredients, buying only what you need helps keep the cost down. Plus, you’re not paying for packaging, the cost of which is built into the price of packaged goods.
  2. cook in bulk: Make a large portion of whatever you’re going to make, and divvy it up into leftovers in a variety of containers, which you can eat over days, and freeze for the future. This is a great time saver too.
  3. beans and rice: staples like rice and beans have built entire cultures and empires. Whole grains are great for you and great for the planet, as they have a much lower carbon footprint, in general, than meat, eggs, and dairy products. A pound of organic brown rice (which, tapping into tip 1 here, you can find in the bulk aisle!) may cost $2. Once cooked, it produces 2-3 pounds of actual food, so you’re talking typically less than a buck for a pound of food. The average person eats a pound and change a day, so just try to beat this on an economic basis, I dare you.
  4. do a meal prep day: one friend puts meal prep on her calendar as a Sunday evening ritual. Rituals are healthy, and help for people who like structure, but also, this means she goes grocery shopping on Sunday afternoon, cooks Sunday eve, and then has leftovers and frozen goods for a week to come, saving her a ton of time and money.
  5. shop at farmers markets: the best priced local and organic produce you’ll find is typically at the local farmers market. Farmers will often have produce that’s not quite beautiful enough to go to grocery stores they will sell in discounts in person. Find your nearest farmers market here.
  6. reduce or eliminate the expensive stuff: reducing expensive things like meat in your diet has a ton of benefits. Good quality meat costs a lot and cheap, low quality meat is very bad for you and the planet. Thus, cutting meat out of your diet, or only eating it on special occasions, will certainly save you money. Even when you do go out to eat, you’ll often notice the meat dishes on the menu cost more than the plant-based ones. Removing meat from your diet also saves SO much carbon to reduce meat intake, so this is a good move for the climate crisis. Additionally, there are many, many scientific studies showing people who eat less meat reduce their risk of serious illnesses like heart disease. Eating less meat is healthier for you long term! Not to mention, eating more whole foods in a plant-based diet keeps you well in the short term, too, as a plant-based diet aids in keeping your weight and energy levels at their best. Health, planet, wallet: cutting meat is a win-win-win

Bon apetit!


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About the Author

Scott Cooney is a serial eco-entrepreneur including being the solo founder of Pono Home, HomeEfficiency.com, and CleanTechnica; author of two books; former sustainability consultant with clients including Johnson & Johnson, Eastman Chemical, Wal-Mart, and Duke Energy; former Adjunct teaching the first course in sustainable business in the MBA program at UH Manoa; lover of local, healthy food and especially vegan nachos.
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