Little Step No. 72
What to do:
Save your citrus peel!
Why this step works:
Well hello!! It’s been a (long) while!
A short pause turned into a much longer break, and for one reason after another this little step has been snoozing on my laptop for quite some time! One thing’s for sure though. I’ve missed writing and sharing my little steps with you. So here we are, awake, refreshed, full of ideas and ready to get moving again!
At this time of year, you’ll read lots about citrus fruits; mainly because they’re full of immune-supporting vitamin C. Instead, I want to highlight the benefits you get from the bits that are usually thrown away - the peel!
What’s so great about citrus peel? Citrus fruits are a great source of super healthy 'polyphenols'. Citrus peel deserves a special mention because it contains way more polyphenols than the juicy, inner pulp you'd normally eat.
What are polyphenols? They're tiny plant compounds with antioxidant, anti-inflammatory and immune benefits. What excites me most though is their ability to nourish your beneficial gut bacteria. Probably the single most important thing you can do to support your health.
Can I only get polyphenols from citrus peel? No, there's actually many different types of polyphenols in many different types of plant foods. That’s why eating a variety of plants is key. Adding a bit of citrus peel here and there is a great way to increase your polyphenol intake overall.
How to include citrus peel in your diet:
Always choose organic citrus fruits if you’re planning to use the peel.
Get the zest - Use the fine part of your grater to extract the citrus zest.
Add a dash of fresh citrus zest to .... salad dressings, mayo, smoothies, yoghurt, marinades & dips like guacamole.
Make citrus zest butter - Mix together 2 tbsp citrus zest with 90g slightly softened salted butter. Transfer to an airtight container and store in the fridge or freeze in portions. Great with grilled fish.
Freeze it - Fresh is best, but frozen is still worthwhile. Spread zest on a baking tray in the freezer. Once frozen, transfer to an airtight container. Keeps for up to 6 months. No need to thaw, use straight from the freezer.
As if by magic, I got an email this week from Riverford Organic announcing their new Citrus Taster Bag containing clementines, blood oranges, Bergamot lemons and White marsh grapefruit. It went straight in my basket and my ‘bag of winter sunshine’ arrived today. A perfect fit for our wonderfully snowy week.
Happy days x