Tips on how to eat peels of fruits, veggies

LOS ANGELES We've heard an apple a day keeps the doctor away, but that's only half true. It's true if you eat the apple peel because that is where nearly all of the plant chemical quercetin, a powerful cancer fighter, is found, according to Nutrition Journal.

So chop it all up and add it to oatmeal or salad. Some even like the sweetness broiled in an open-faced ham and cheese sandwich.

Those who love kiwis often overlook the fuzzy exterior, as that is some kind of unusual texture. But toss the whole fruit in a blender with things like frozen berries, orange juice and Greek yogurt, and you'll get a smooth and creamy dose of vitamin E with your vitamin C.

And while you wouldn't dream of eating the peel of an orange, if you grate it in a salad or toss it into chili, you will be adding the plant chemical D-Limonene to your food, which is another fabulous cancer fighting compound that imparts an aromatic smell.

Most of us have eaten the skin of a baked potato, and that's a great idea because that is where most of the fiber lies. After taking the cooked flesh out, which can be used for another meal, spray the peels with olive oil spray and season with salt and pepper. Bake for about 10 to 15 minutes at 400 degrees. They make a great side starch.

Most people who eat broccoli eat the thick green trees, but the stalks are edible and high in vitamin C, so try slicing them thin for roasting or added to stir fry.

The same goes for carrots - leave it all intact and then shred it and put it in either beef or turkey for meat loaf. Not only will you get more color and moisture, but you'll get better nutrition as well.

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