Don’t Discard: Root-to-Stem Cooking

By Morgan Shupe on April 15, 2016 , categorized in In the Kitchen

root to stem

From excessive packaging to tossed leftovers, cooking (and eating out) may sometimes feel like you’re adding more to your garbage can than your fridge. Perhaps you’re already using a reusable shopping bag, and buying food with less or no packaging. Take it to the next level by using more of the food you buy. Root-to-stem cooking is a plant-based way of using the entire vegetable. Not only can it save you money, but it can also increase the flavor of your dishes. Here are my favorite tips on how to use the whole vegetable.

1. Save Your Vegetable Scraps

When prepping meals, save vegetable scraps to make broths out of. Have a bag or container in the freezer to save the scraps. Toss in herb stems, onion ends, carrot ends, vegetable peels, and any other vegetable that you would put into a soup (broccoli and cauliflower tend to make a funkier broth). When you’ve gathered a large re-sealable bag full, add scraps with cold water into a pot, bring to a simmer and for 1 ½ hours and voila! Broth!

2. Your Fruit Scraps Too!

Fruit peels can be used to flavor the liquid used to cook oatmeal or used in flavored syrups or vinegars. Have a bag or container in the freezer to save them until you’re ready to use.

3. Yes, Even Citrus Peels

Before juicing citrus (hello grapefruit and oranges), first zest the peels to keep in the freezer. Add this zest to recipes for extra bright flavor.

4. Use Greens of Root Veggies

Root vegetable greens are often tossed but they are quite delicious! Beet greens are my favorite to sauté with garlic but they are also good tossed in any recipe as a substitute for kale or spinach. You can even add them to a smoothie like in this Whole Beet Smoothie. Carrot tops are also great sautéed and you can use them in pesto instead of basil for a refreshing take on the classic sauce. Turnip and radish greens are also edible.

5. Don’t Toss Herb Stems

Herbs leaves are often picked off of the flavorful stems and then the stems are tossed out. The stems are actually full of the same flavor as the leaves. Add the chopped tender stems(like cilantro) into recipes calling for the herbs, and save harder (like thyme) stems for broth or soups to add extra flavor.

How do you use the whole fruit or vegetable in your cooking?

Tagged with
cooking flexitarian Plant-based cooking vegan

Morgan Shupe

Morgan Shupe is a Vancouver chef, freelance recipe developer and regular contributor to Vega’s Expert Panel. Her amazingly delicious plant-based recipes for meals and smoothies are well-renowned at the Vega HQ kitchen—where she was formerly Vega’s Chef.

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