You’ve probably heard a lot about the health benefit of eating whole grains instead of refined ones. Whole grains retain the fiber-rich bran and nutrient-packed endosperm of the grain, making them both more filling and healthy. What you probably haven’t heard is that eating fruits and vegetables whole, rather than peeling them, is also good for you.
A lot of people like to peel their apples, but the apple skin is actually rich with pectin, an insoluble fiber which helps reduce LDL, or bad, cholesterol. So when you eat an apple, don’t remove the skin.
A nice way to enjoy apples is to grate them with some carrots. Try grating two medium-sized carrots with one Granny Smith apple. The tart flavor of the green apples really brings out the sweetness in the carrots. You’ll be surprised how well these two go together. This little salad is a really nice way to end a meal because it cleanses your palate. If you want to add even more color, replace one carrot with a medium-sized grated raw beet, well scrubbed beforehand. The pigment that gives beets their beautiful red and purple color is called betacyanin and it has been shown to reduce the risk of colon cancer. Also, beets are rich in B-vitamin folate.
Potato skin, like apple skin, is rich in fiber. Before cooking a potato, just scrub it instead of peeling it. To enjoy the real flavor of a whole potato, try making your own Maryland-style oven fries. To make your fries crispy, you’ll need to use at least one baking sheet per two medium-sized potatoes. I prefer using a good baking potato with a nice brown skin, like the Russett Burbank potato. Scrub your potatoes and cut them into thin wedges. (They need to be thing so that the insides cook through but the outside doesn’t burn. You should get about 12 to 15 wedges per potato. Slice the potatoes into three long slices. Then slice those into four or five wedges.) Toss the potatoes wedges in a large bowl with a bit of olive oil (one tablespoon per two potatoes) and Old Bay seasoning (two teaspoons per two potatoes). Spread the potatoes wedges in an even layer on a baking sheet lightly sprayed with Pam or any cooking spray and bake for 25 to 30 minutes at 450 degrees fahrenheit until golden brown. You should flip the potato wedges with a spatula twice while their cooking, or about every ten to twelve minutes. Enjoy!
