Nutrition

Have you ever stopped to think about why we eat certain parts of vegetables and throw away the rest?

Take broccoli or carrots for example, most of us only eat the florets and the roots; we throw the most valuable, nutrient rich part of the vegetable into the trash.

We skip the stems as if they aren’t edible but they totally are. Why do we do that?

Each time we throw out the stems or the greenery on our vegetables we throw money and nutrients into the trash.

If you and I are anything alike we love eating healthy and saving money, don’t we?!

Will you join me in doing more of that?

Here is why eating more of our produce makes sense

By doing so we:

• Give purpose to scraps, our nutritional powerhouses!: veggie peels and stems are high in fiber, vitamins and minerals, while chicken and meat bones are rich in collagen and essential minerals. When you throw them away, you are wasting valuable nutrients that your body needs.
• Reduce our environmental impact: we make fewer trips taking the garbage out while making a positive contribution to the planet. Less waste heading to the landfill means less methane and greenhouse gas emissions generated by decomposing food.
• Save money: when we consume more of the produce that we eat, our food lasts longer; that longevity means that we potentially buy less produce monthly and that equals savings.

Not so fun fact

Globally, approximately one-third of all food produced is lost or wasted. This means 1.4 billion hectares of land and 250 trillion units of fresh water used for its production that just go to waste. Not only that, if only 1/4 of the food lost or wasted across the globe could be recovered, it could feed 750 million people.

6 Ways to Maximize Veggies, Chicken and Eggs

1. The Veggie Power Broth

Don’t toss the ends of your carrots, celery, onions, or parsley stems! Keep a gallon bag in your freezer and toss all clean vegetable scraps in it. When it’s full, simmer the contents with water and a pinch of salt for a few hours. Strain, and you have a nutrient-dense, virtually free vegetable stock that’s better (and lower in sodium) than anything store-bought.

2. The Sunday Clean-Out Meal

Dedicate one meal a week to using up leftovers and small remnants. An “Everything-Frittata” ensures nothing sits too long and spoils. It forces creativity and prevents waste.

3. Soil Amendment/Calcium Boost

Eggshells are almost pure calcium carbonate, which is essential for healthy plant cell walls. After rinsing and drying the eggshells, crush them finely and mix them directly into the soil before planting, especially for plants that love calcium, like tomatoes, peppers, and broccoli.

4. Non-Toxic Scouring Powder

The fine, gritty powder of crushed eggshells makes an excellent abrasive. Mix the crushed shells with a little baking soda and soapy water to create a paste. Use it to scrub stubborn, cooked-on food from pots and pans without harsh chemicals.

5. The Chicken Liquid Gold

After you’ve enjoyed a roasted chicken, don’t toss the carcass! Throw the bones into a slow cooker with water and a splash of apple cider vinegar, and let it simmer for at least 8 hours (the longer the process, the more collagen is extracted). Remove the impurities that rise to the surface during the first hour of cooking to help ensure that the bone broth is clear and free of bitter flavors. You can add whole vegetables or veggies’ scraps to add a touch of sweetness and balance the flavor. Strain the broth well to remove any residue and obtain a clear bone broth ready to use. The resulting bone broth is packed with collagen and gelatin, fantastic for joint health, gut repair, and minimizing muscle soreness after your toughest Kinetics NJ workouts.

6. Get creative in the kitchen!

Use veggie “scraps” like leaves or stems in salads, sauteés, sauces and broths. You can also use the pumpkin seeds for a crunchy savory snack or topping for soups and salads.

If you’re ready to begin your body, budget and sustainable transformation, then DO reach out to us for more nutrition tips. Just reply to this message and our team at Kinetics NJ will get you started.

Courtesy of: Wholesomelicious

This soup is vibrant, nourishing, and requires only simple steps. It’s perfect for practicing mindful eating—pay attention to the bright orange color, the sharp scent of the ginger, and the smooth, comforting texture in opposition to the crispiness of the toasted seeds as you enjoy each slow, deliberate spoonful.

Prep Time: 10 minutes

Cook Time: 40 minutes

Yields: 4 servings

Ingredients

1 tablespoon coconut oil (or olive oil)

1 medium yellow onion, chopped

1 inch piece of fresh ginger, peeled and grated (or 1 tsp ground ginger)

3 large carrots, peeled and roughly chopped

3 cups vegetable broth (low sodium)

1/2 cup unsweetened coconut milk (canned, light)

Salt and black pepper to taste

A drizzle of toasted pumpkin seeds

Instructions

1. In a large pot, heat the coconut oil over medium heat.
2. Add the chopped onion and sauté for 5–7 minutes until soft and translucent.
3. Stir in the grated fresh ginger and cook for 1 minute until fragrant. (If using ground ginger, wait until further steps).
4. Add the chopped carrots and the broth to the pot. Add salt and pepper, and the ground ginger if using this.
5. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 20–25 minutes, or until the carrots are very tender when pierced with a fork.
6. Blend until the soup is completely smooth and creamy.
7. Stir in the coconut milk (if using) and blend for a few more seconds.
8. Taste and adjust the seasoning with additional salt and pepper as needed. A dash of lemon juice can brighten the flavors.
9. Serve into bowls and top with the toasted seeds.

Nutrition facts per serving (1 cup, 245 g or 8.6 oz):

Calories 120 kcal, Fat 5.5 g, Saturated Fat 2.5 g, Carbohydrates 15 g, Dietary Fiber 4 g, Sugars 7 g, Protein 2 g, Sodium 80 mg, Calcium 35 mg, Iron 1.0 mg, Potassium 420 mg, Vitamin C 9 mg.