Sweetmood No30 - May 2022

Claudio Pantoni on Unsplash Racool_studio - Freepik Topntp26 - Freepik ated equally. Some are hard or fibrous, others are soft. Each requires its own technique to be used or cooked. Specifically, as far as fruit is concerned, it is only a habit, without any motivation, to remove the peel and the seeds. In reality, it is precisely in the peel that we can find the most minerals, fibre, vitamins, flavonoids, polyphenols and carotenoids. An example for everyone is the banana, whose peel is a real treasure chest of antioxidants; it is also richer in fibre, beta-carotene and calcium than the pulp is. In order to not throw it away, you can take advantage of its beneficial properties by adding a few pieces, after washing it, into a smoothie or blended drink. Seeds are another hidden source of great health benefits. Antibacterial properties have been identified in the oil extract from apple seeds, whereas in grape seeds a high level of protein, good fats and fibre have been detected. Seeds are often discarded only due to a cultural prejudice, but they could be added to teas or used to dress salads. Using the peels Sustainable cooking focuses on three cornerstones. Plant-based nutrition, the study of techniques to enhance the properties of each ingredient, and the need to avoid producing waste. Peels can enhance dishes as-is, or they can be used fermented, dried, sprouted, steamed, microwaved, cooked in a pan or in a pressure cooker. The only precautions to take regard the freshness of the raw material, as they cannot be stored for a long time in the refrigerator. In case of needing to preserve them, it is better to use fermentation (which even enhances the ingredient), drying or freezing. When cooking, it is better not to prolong boiling to avoid losing any phytocompounds, so any long cooking times are not recommended. 32 KNOW-HOW

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