Australian Healthy Food Guide - November 2017

HFGTIP!

Use citrus peels

for extra colour

&flavourin

water jugs

Have you ever bitten into the furry skin of an

unpeeled kiwifruit? Chances are you’ll either

love or hate the hairy, rough texture!

But before you bin the skin, consider this:

peeling fruit and veg is fiddly, it adds minutes

to your prep time and can strip away nutrients.

Here are three compelling reasons to pause

before you reach for the vegie peeler:

1

More fibreThe skin is a good source

of roughage for a healthy digestive

system. Leave it on when you stew apple,

roast pumpkin and steam vegetables.

2

More nutrientsDark and colourful

skins are antioxidant-rich — just think

of cucumber or eggplant! Peeling strips

away protective nutrients and exposes

the flesh underneath to oxidation.

3

More flavourAromatic compounds

are found in the skin, so when you

leave the peel on you’ll enjoy a lot

more of the flavour.

Eating a rainbow of colourful

fruit and veg — skin and all —

is a great way to protect your

own skin from the inside out.

Find out more on p34.

Leaveiton...it’sgota-peel!

whattoeattoliveto100• HFGAward winners • taking on pre-diabetes

Text: Karissa Woolfe. Sources: ABC Radio Adelaide, 2017; Food Safety Information Council, 2017. Photo: iStock.

NOVEMBER 2017 HEALTHY FOOD GUIDE 21