Eat Your Peels: Delicious Recipes to Make the Most of Fruit and Vegetable Peels


Most of us are in the habit of peeling our fruits and vegetables before eating or cooking them. But what if I told you that you’re throwing away a treasure trove of nutrients every time you discard those peels? Eating your peels not only boosts your health but also helps reduce food waste. Here, we explore some delicious recipes that incorporate peels, ensuring you make the most out of your produce. your peels: unlocking the nutritional benefits

The Nutritional Power of Peels

Peels are often more nutrient-dense than the flesh of fruits and vegetables. They are rich in dietary fiber, vitamins, minerals, and antioxidants. For instance, apple peels are packed with vitamin C, fiber, and powerful antioxidants like quercetin. Citrus peels contain flavonoids that have anti-inflammatory and cancer-fighting properties. By eating the peels, you can significantly enhance your nutrient intake.

Recipe 1: Apple Peel Chips

A perfect snack that is both healthy and delicious. Apple peel chips are easy to make and provide a satisfying crunch.


  • Peels from 4-5 apples
  • 1 tablespoon olive oil
  • 1 teaspoon cinnamon
  • 1 tablespoon sugar (optional)


  1. Preheat your oven to 200°F (93°C).
  2. Toss the apple peels with olive oil, cinnamon, and sugar.
  3. Spread the peels in a single layer on a baking sheet lined with parchment paper.
  4. Bake for 2-3 hours until crispy.
  5. Let them cool and enjoy your crunchy snack.

Recipe 2: Citrus Peel Marmalade

Turn your leftover citrus peels into a tangy and sweet marmalade that’s perfect for spreading on toast or adding to desserts.


  • Peels from 4 oranges (or a mix of citrus fruits)
  • 2 cups sugar
  • 2 cups water
  • 1 lemon, juiced


  1. Slice the citrus peels into thin strips.
  2. Boil the peels in water for 10 minutes, then drain. Repeat this process two more times to remove bitterness.
  3. In a pot, combine the peels, sugar, water, and lemon juice.
  4. Simmer on low heat until the mixture thickens and reaches a jam-like consistency.
  5. Pour into sterilized jars and let cool.

Recipe 3: Potato Peel Soup

Don’t throw away those potato peels! They can be transformed into a hearty and nutritious soup.


  • Peels from 6-8 potatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 cup milk or cream
  • Salt and pepper to taste
  • Olive oil


  1. Heat olive oil in a pot and sauté the onion and garlic until translucent.
  2. Add the potato peels and cook for a few minutes.
  3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes.
  4. Blend the soup until smooth and return to the pot.
  5. Stir in the milk or cream, and season with salt and pepper.
  6. Serve hot with a drizzle of olive oil on top.

Recipe 4: Carrot Peel Pesto

Carrot peels can be used to create a delicious and unique pesto that pairs perfectly with pasta or as a spread.


  • Peels from 6-8 carrots
  • 1 cup fresh basil leaves
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup olive oil
  • 1/4 cup nuts (pine nuts, walnuts, or almonds)
  • 2 cloves garlic
  • Salt and pepper to taste


  1. In a food processor, combine the carrot peels, basil, Parmesan, nuts, and garlic.
  2. Pulse until finely chopped.
  3. With the processor running, slowly pour in the olive oil until the mixture is smooth.
  4. Season with salt and pepper.
  5. Use immediately or store in an airtight container in the refrigerator.

Recipe 5: Watermelon Rind Pickles

Watermelon rind pickles are a Southern delicacy that offers a unique way to use up the often discarded rind.


  • Rind from 1 watermelon, peeled and cut into 1-inch pieces
  • 1 cup sugar
  • 1 cup apple cider vinegar
  • 1 cup water
  • 1 tablespoon salt
  • 1 teaspoon whole cloves
  • 1 teaspoon mustard seeds


  1. In a pot, combine the sugar, vinegar, water, salt, cloves, and mustard seeds. Bring to a boil.
  2. Add the watermelon rind pieces and simmer for 10 minutes.
  3. Remove from heat and let cool completely.
  4. Transfer the pickles to jars and refrigerate for at least 24 hours before eating.


Eating your peels can be a game-changer for both your health and your culinary adventures. By incorporating these recipes into your diet, you can enjoy the full nutritional benefits of your fruits and vegetables while reducing food waste. So next time you’re preparing a meal, think twice before discarding those peels – they might just be the secret ingredient you need.

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