Food Waste is a significant Public Health and social problem. According to data from ReFED insights engine, 14.6 million tons of food was wasted in California alone. Over half (56.7%) of that food is produce- which is both expensive and nutritious. Coming at a time when food prices continue to rise and many people do not meet their daily nutrient requirements for vitamins and minerals, this poses a threat to nutrition security, environmental health, and economic sustainability.
At the household level, the primary reasons individuals and families report for wasted food are that it is considered inedible, spoiled, or they didn't want leftovers. But what if those "inedible" parts were actually edible? What is we used everything before it went bad? What if the leftovers were so delicious, they didn't go to waste? Here are some practical tips to make the most of your garden or groceries.
Eat Your Greens!
Many root vegetables have nutritious greens that are typically discarded. Radish greens, with their spicy flavor, are perfect for Indian and Spanish soups, stews, or sauces. Carrot tops, which are closely related to parsley, are rich in vitamins A and K, and minerals such as potassium, iron and calcium. They make a great substitute for herbs in green sauces such as chimichurri, zhoug, chutneys, and pesto. Beet greens have especially high levels of antioxidants and minerals (iron, copper and magnesium) which is evidenced by their deep color. Use them in any recipe that calls for spinach or Swiss Chard. Cruciferous vegetables, (also known as brassicas) such as broccoli and cauliflower, have edible leaves and stalks- so don't toss them in the bin! You can use the whole plant by reducing cooking time for tender leaves or slicing the tough stalks thinly.
Recipes to try:
Mooli ki Saag (Indian braised greens)
Eat your peels!
You may not think of watermelon rinds, banana peels and citrus peels as food… Think again! Many cultural traditions have found creative and delicious ways to maximize these fruits and benefit from the vitamins and minerals they contain. Citrus and watermelon rinds are especially great for preservation methods such as pickling and canning (check out resources and workshops from the UC Master Food Preserver program!)
Recipes to try:
Kalingar nu Shaak (Watermelon Rind Curry)
"Pulled peels"(vegan pulled pork)
Eat your weeds!
Foraging may bring to mind ancient hunter-gatherer cultures or avid morel hunters. However, there are numerous edible plants that are likely growing in your yard or garden. “Urban foraging” and “wild food procurement” gained in popularity during the COVID-19 pandemic due to shortages and rising food prices.
Some familiar and low-barrier examples include wild berries, gleaning from neighborhood or abandoned fruit trees, and feral herbs. Many invasive plants are also edible, and harvesting them serves a double purpose of added nutrition and eradicating unwanted weeds. If you are a gardener, you are probably familiar with purslane (Portulaca oleracea), chickweed (Stellaria media), and goosefoot (Chenopodium album) which will quickly take over disturbed soil. When pulling these "weeds", the burden may be lightened by thinking of them as your next nutritious meal!
When foraging for new plants, be sure to consult with plant experts and resources. Apps such as iNaturalist and Seek can help you to identify plants, but always be sure to check multiple sources to verify before consuming. As with any new food, eat only a small quantity at first to see how your body handles it.
Here are some excellent resources for identifying and cooking with wild foods:
California Foraging by Judith Larner Lowry
The Sierra Forager by Mia Andler
Eat your flowers!
If you are looking to add some color and flair to summer dishes, edible flavors are a stunning addition to cakes, salads, and more.
Dandelion greens and blossoms are excellent in fritters and quiches. You can even make your own Dandelion Wine!
Nasturtiums add a spicy bite to salads
Violet leaves can be used to thicken stews, and the flowers lend a gorgeous color to desserts
Day lily buds are traditionally used in Chinese dishes. Try cooking them in a stir-fry or miso soup.
Clover blossoms can be eaten raw or steamed.
Rose petals are often used to flavor water. Rosehips are an excellent source of vitamin C
Have fun learning, exploring, and engaging in new ways with the plants around you!