Root-to-Fruit Cooking: Save Money and Reduce Waste!

September 2023

Jennifer Taylor, RDN, CHES
FCHS Educator, Passaic County

Have you noticed that increasing food costs are affecting everyone? The cost of food for home purchase rose 11.4% in 2022 and there was a 5.8% increase in May of this year compared to last year. The US Department of Agriculture expects prices to continue this trend through the rest of the year.

How can you make the most of your food budget? Try Root-to-Fruit cooking, the plant-based version of the Nose-to-Tail movement. This method encourages using all edible parts of plants, some commonly thought of as scraps, to ensure your produce purchase goes further. Following Root-to-Fruit principles will also reduce food waste by minimizing what you throw away.

Not all parts of plants however, are safe to eat! For example, tomato and potato leaves, stems, and sprouts are toxic. While rhubarb stems are edible, the leaves are poisonous. Be cautious when starting out with Root-to-Fruit cooking and confirm what you are using is safe to eat.

Here are some simple ways to get started with Root-to-Fruit cooking. First, always remember to wash all your produce well!

1. Make your own vegetable stock: Keep a zip top bag in the freezer and add your scraps to it when cooking. Once you have enough, put the bag contents into a pot (add a bay leaf too) and cover with water. Bring to a boil, reduce heat and simmer for 10 minutes then strain well. Some items that work well for stock include onions and garlic skins; carrot skins, roots, and tops; any parts of celery or tomatoes; mushroom stems; delicate herb stems like parsley and thyme; and the greens and root ends of leeks. Do not use cruciferous vegetables like broccoli and cauliflower or strong flavored items like peppers.
2. Double your cauliflower: Cut up the core and stalks of cauliflower along with the florets. The stalk and core should be cut smaller than the florets as they will take longer to cook.
3. Use your stalks: Just like cauliflower, broccoli stalks are edible and often wasted. Trim off tough parts and peel if woody, then chop into 1-inch pieces. Add to a food processor and pulse until about the size of rice. You can then sauté and use it as a base for a burrito bowl, fried rice, rice salad, or a simple side dish.
4. Cook leaves and stems: Swiss chard, beet, and kale stems are edible and can be sauteed with the leaves. Chop them up and add to the pan before the leaves as they take longer to cook.
5. Eat the peels: Vegetable skins are highly nutritious and full of fiber! If you are not using the carrot or potato peels, toss them with some oil and seasonings and place in a 425°F oven on a lined baking sheet. Keep watch and take them out when crispy, after about 15-20 minutes.
6. Save the zest: If a recipe calls for citrus juice, zest it first. This can be kept in an airtight container in the freezer to add flavor to other dishes like pastas, pesto, baked goods, or served on sauteed vegetables or fish.
7. Seed snack: Save the seeds when cooking winter squash. Rinse seeds off (some pulp is OK), pat dry, and mix with oil, salt and pepper. Roast in a 325°F oven for 20–25 minutes, stirring a few times. Times will vary based on seed size. Roasted seeds make a great snack or salad topper. Take small steps to use all produce parts and reduce food waste.