Sure, you may not like that extra layer. The skin may seem a nuisance or you may not like the feel of it. Many have told me that the skin is unpalatable, so they prefer to just take it off!
I’m talking about the skin on your fruits and veggies, people!
There are health benefits in those skins you discard if you do peel your fruit and veg.
One of our favourite “Skin On” salads has kale, romaine, cucumber, onion, beet greens, feta cheese, walnut, dried cranberries, pear, and a simple dressing of JUST freshly-squeezed lemon juice! The lemon juice just brightens up the flavours and is so refreshing.
Fibre
One of the health benefits of fruit and vegetable peels/skin is their fiber content. As a kid, I always had to have my apples peeled (and yes, I even made my mom peel my grapes for me!). I just didn’t like the skin. Now I make sure to keep the skin on.
The majority of people out there do not get sufficient fiber form their diets, so eating fruit and vegetable peels can help boost their fiber intake and promote much better intestinal health overall. So, peeling and enjoy more health benefits from fruits and vegetables’ natural states today.
Antioxidants
A lot of antioxidants that can fight diseases can actually be found in apple peels. To get all of the health benefits that apples have to offer from their antioxidants, it would be ideal to eat their peels along with them. Even vegetables have skins that can be an extra help in fighting diseases. In the past few years, I’ve been keeping the skin on our veg. I even keep the skin on our sweet potatoes when I cook them. I used to peel cucumber, but Little One actually prefers the skin on.
Of course, fruits with bitter outer skin/peels like oranges and grapefruits wouldn’t be appealing to eat. They do, however, have beneficial chemicals in their outer skin.
If you’re concerned about eating the skin or peel from your fruit and veg because you’re worried about residues from pesticides, wash your fruit and veg well or buy produce that hasn’t been treated. Better yet…how about grow your own or buy from local farmers at your farmers’ market?
Above photo: Roasted Root Veg
Skin On Roasted Root Veg
- 1 large sweet potato
- 4 medium-sized beets
- 2 large carrots
- 1 large onion
- olive oil
- sea salt & black pepper
- Preheat oven to 400 degrees F.
- Wash veg and cube into bite-sized pieces. LEAVE SKIN ON (except for the onion)
- Drizzle olive oil and sprinkle S & P
- Make a foil packet (or a parchment paper packet) and place all veg in there. Place packet on lined baking sheet and cook for 20-25 min. Remove from packet and let roast for 5 min.
My 5 year old couldn’t resist and had to sneak some of the yummy veg before we sat down to supper! This is one of her favourite “rainbow” dishes! Not only are the flavours delicious, but the colours are so vibrant!
I leave the skin on most of my fruits and veggies too! Seems like such a waste to toss them.
I also like the skin on most of my fruits, except peaches which give one a fuzzy taste in the mouth. I have also read that mach of an apple’s goodness is very near the skin-really good reason for leaving the skin on!
I usually leave the skin on, we learned in school about it..many MANY moons ago. interestingly enough of all the things I learned in school.. that really stuck with me.
I’m a salad freak… I could live on it.
I like keeping the skin on veggies and fruit too when I can. So yummy!
Looks yummy – I have never really cooked with beets, I should give it a try.
Your salad looks so good! I can’t believe the dressing is only lemon juice. I do try to keep the skin on the fruit and veggies that I eat but sometimes they just don’t look terribly appealing so I remove it.
Thanks, Ann! Yes! JUST lemon juice! I am trying to stay away from creamy and high fat dressings. Love the way lemon heightens the flavours of the veg! So refreshing!
I love the skin and often people think I am lazy for not peeling. But I really prefer it on
LOL! Gingermommy, that is too funny! I wouldn’t think it was lazy! I’d think it was a health-conscious thing! There you go…you were advanced for your time!
Great post! You are such a health fanatic! I forgot that the skin holds most of the nutrients. Unfortunately, when it comes to fruit, I have to remove the skin. I am allergic to an enzyme in tree fruit skin. Weird I know!
Jennifer: Most days, I am. I have moments of wanting pure decadence too! LOL! Key lime pie is my kryptonite. Oh! I am the same as you but for green apples. Granny Smith apples are the only ones I am allergic to the enzyme. My lips inflate within seconds and I look like a platypus! True story!
I was always a firm believer in keeping the skin on. Now I look at those dirty dozen and to be honest, if I don’t buy them Orgainic I peel them. Orgainic tastes so much better but at the same time breaks the bank when feeding a big family. My kids love to eat just as much as mommy!
I just may need to roast some beets for dinner! YUM!
I hear you, Tammy.
Funny story: Some of our apples on our farm are always buggy because we don’t spray them. They’re also smaller than store-bought apples. They’re not perfect. People want perfect looking apples though. I end up making apple sauce with them or use them in my baking. Some of our trees are fine and we always have more apples than we know what to do with, so we let people come and pick their own.
Christine, I love your beautiful, healthful salad! I could eat salads like yours all day long and be happy and satisfied!
Same here, Jenna! Same here! I’m on a salad craze these days! Can’t get enough!