The Conversation: Don’t throw it out! How to cook using ingredients too good to waste

Some food spoils before we can use it. But we waste plenty of food by throwing away parts of ingredients we simply don’t think to use.

Many of these leftovers are nutritious, tasty and surprisingly versatile. So using more of what you already buy can help stretch your grocery budget further while reducing waste.

Here are some everyday ingredients people often throw away, along with tips for how to use them.

Broccoli stems and leek tops

Many people trim off broccoli stems and only eat the florets, but you can eat the stems and leaves too.

To use the stems, peel away the tougher outer layer and slice the tender part inside.

The leaves can contain even higher levels of beneficial plant compounds than the florets, making them a nutritious addition to meals. You can use them in salads or sauté them like other leafy greens.

Try a broccoli stem and red pepper slaw, a broccoli leaf salad, crispy parmesan broccoli stem fries, or broccoli stem pesto.

When a recipe calls for leeks, it usually directs you to use only the white and light green parts, often suggesting you discard the tough, dark green tops. But these dark green tops are nutritious, containing natural plant compounds that support health. This includes compounds linked to reducing inflammation, protecting cells and fighting bacteria.

There are many simple ways to use leek tops. You can add them to leek and potato soup, or include them in dishes such as caramelised leek pasta. Adding them to vegetable or chicken stock adds depth of flavour.

Herb stems

Herb stems are often overlooked and thrown away, yet can be just as flavourful as the leaves. You can finely chop soft stems from herbs such as coriander, parsley and dill to add to curries, soups, sauces, marinades and dressings. Choose stems that are fresh and tender for the best flavour.

Woody stems from herbs such as rosemary, thyme and basil may be too tough or bitter to eat, but you can still use them. Soak in water to soften them, then add to smoked meat or fish to infuse flavour. You can use woody stems as skewers for grilling.

Even after herb leaves have wilted, you can still often use the stems. Rinse, dry and seal them in a bag before storing them in the freezer. You can chop them straight from frozen and add them to soups, stews and curries.

Chicken carcasses and crispy skins

A roast chicken, whether store-bought or home-cooked, can stretch far beyond a single meal.

Simmer the leftover carcass with vegetables and herbs to make a rich stock for soups, risottos and casseroles. You can also use chicken bones to make broth, forming the base of dishes such as pho, ramen or a simple noodle soup.

Chicken skin is another often-discarded ingredient. Cook it until crisp to use as a savoury garnish for soups, salads or grain bowls. Because it is high in saturated fat it’s best enjoyed in moderation.

Fish skin can also be transformed into a crispy topping when baked or pan-fried, adding texture to dishes such as rice bowls or salads.

The liquid in bean cans has a name – aquafaba

The liquid inside canned chickpeas or beans is called aquafaba. It contains starches and proteins that allow it to function like egg whites in cooking.

Aquafaba is often used in vegan baking to replace eggs. While it’s not particularly high in protein, it can be whipped into meringues, fluffy pancakes, chocolate mousse and mayonnaise.

You can also use it to help thicken soups and stews.

Stale bread and crusts still have plenty of life

Bread is one of the most commonly wasted foods in Australian households, but it doesn’t have to be.

You can use stale bread in meals such as strata (a baked egg dish) or other savoury egg bakes.

Fry or bake torn pieces of stale bread to make croutons for soups and salads. You can also use torn pieces in dishes such as panzanella – an Italian bread salad including tomatoes and fresh herbs.

Make breadcrumbs from stale bread and crusts to coat schnitzels and eggplant parmigiana, or to sprinkle on pasta for extra texture.

You can also use stale bread in sweet dishes, such as chocolate and banana French toast or bread and butter pudding.

One important caveat

If food smells off, is mouldy beyond a small removable spot, or has been left at unsafe temperatures, it’s safest to throw it away.

The aim is not to encourage risky eating. It’s about recognising that many parts of foods we routinely discard are still nutritious, safe and useful.

Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University

This article is republished from The Conversation under a Creative Commons license. Read the original article.