One Pan Annie – To Peel or Not to Peel is Out of the Question

By Jan Jackson

Peel or not peel? One Pan Annie says, “No, No, No! Wash your fruits and vegetables thoroughly, but peel them? No, No, No!”

Her reasons are well explained at

  1. Non-peeled produce contains higher amounts of vitamins, minerals and other beneficial plant compounds compared to its peeled counterparts
  2. A raw apple with skin contains 32% more vitamin K, 142% vitamin A, 115% more vitamin C, 20% more calcium and up to 19% more potassium than a peeled one.
  3. A boiled potato with skin can contain up to 175% more vitamin C, 115% more potassium, 111% more folate and 110% more magnesium and phosphorus than a peeled one.
  4. Vegetable peels contain significantly more fiber and antioxidants. For instance, up to 31% of the total amount of fiber in a vegetable can be found in its skin. What’s more, antioxidant levels can be up to 328 times higher in fruit peels than in pulp.

Healthline also says peels may help you feel fuller for longer and they may help prevent some diseases.

Healthline’s 21 peels that are edible:

Apples, apricot, asparagus, berries, carrot, citrus fruits (grated or cooked)

Cherries, cucumber, eggplant, grape kiwi, mushroom, parsnip

Peach pear, pea, pepper, plum, potato, squash (if well cooked), Zucchini

Healthline’s 7 peels that are not edible:

Avocado, citrus fruits (grapefruit, lemon, lime, orange, etc),

Tropical fruits (banana, lychee, pineapple, papaya, etc),

Garlic, hard winter squash, melon, onion

One Pan Annie’s final words are, “Since the peelings are healthy and you paid for them, you might as well eat them. Besides that, who wants to go to extra work when they don’t need to.”

Bon Appetit


Photo by Jan Jackson

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