In the name of nutrition, take a moment to reflect on the foods you want to nourish your body. Now think about the food that ends up in the trash. Are they the same foods? It’s estimated that 30-40% of the US food supply is wasted, while only 1 in 10 adults meet recommended consumption for fruits and vegetables. Part of the problem could be that you’re tossing less-than-perfect produce when it has tons of life in it. Before you send nutrient-dense favorites to the waste bin, try these kitchen hacks. You’ll save food, money and your health.
Less-than-lush spinach leaves
How to save them:
Admittedly, limp lettuce does not make for an Instagram-worthy salad. But you can prevent a sad salad by placing a paper towel in your fresh spinach bag or box to absorb excess moisture. If you forget and wind up with wilted leaves, simply toss your spinach in a blender and process down into a liquid. (Note: You may need to add a bit of water.) Pour the juice into ice cube trays and freeze. Toss a few cubes into your morning smoothie for an easy vitamin boost, or use them to sneak extra veggies into soups and sauces. Even the pickiest eater can’t pick out a spinach leaf after it’s been liquefied.
Why they’re worth saving:
Just half a cup of cooked spinach contains 470 micrograms of vitamin A. The recommended dietary allowance (RDA) for adult men is 900 micrograms per day, while adult women should aim for 700 micrograms per day. Vitamin A is not only important in eye health but also has a role in reproduction, bone development and immune system function. Spinach doesn’t look so sad now, does it?
Broccoli stems
How to save them:
Broccoli stems have never been as cute as their tree tops, but that’s no reason to trash talk or trash-can them. Grate those stems and toss them in a bowl to make broccoli slaw. Or, thinly slice them and roast in the oven with a little bit of olive oil and sea salt to make crunchy broccoli chips.
Why they’re worth saving:
Broccoli stems have calcium, iron and a powerful dose of vitamin C – 150 percent Daily Value, to be exact. Vitamin C is an antioxidant, but its powers go beyond just that. The formation of collagen, the most abundant protein in the human body, depends on vitamin C metabolism.
Lentils
How to save them:
Shop with a strategy. Dried lentils are a high-fiber, plant-based protein with a long shelf life. You can also try canned lentils if you’re looking for convenience. And since they’re a lasting food, use them for a hearty lentil stew or chili in the winter. In the summer, make lentil burgers or use them to top your salads.
Why they’re worth saving:
Lentils pack a punch of magnesium, a cofactor in more than 300 enzyme systems that help regulate the body. These systems include protein production, muscle and nerve function and balancing both blood sugar and blood pressure. The RDA of magnesium is about 300-400 milligrams for adults. One cup of cooked lentils contains 71 milligrams of magnesium. Magnesium can also be found in whole grains, nuts, legumes, spices, seafood, coffee and tea.
Limp asparagus
How to save them:
Refresh limp asparagus by trimming a bit off the bottom of the stalk and placing it in two inches of cold water in a glass. Put a plastic bag over the top and refrigerate for a few hours. The stalks will be standing tall when you’re ready to steam, stir-fry or roast them.
Why they’re worth saving:
With about 180 micrograms of dietary folate equivalents (DFE), eight spears of boiled asparagus have almost half the amount you need each day. The RDA for folate is 400 micrograms of DFE, but it’s greater for women who are pregnant or lactating. Folate is important to ward off fatigue that can be caused by megaloblastic anemia. The body also uses folate, a B vitamin, to make DNA and RNA and to metabolize amino acids.
Editor’s note: For more tips and tricks for reducing food waste (and creative ways to use fruit and veg that are “on the edge”), check out our Zero Hunger, Zero Waste initiative.