You buy the carrots for the orange part. The beets for the red bulb. The broccoli for those little green trees.
Then you cut off the "waste" and throw it away.
Here's the uncomfortable truth: you're often discarding the most nutritious part of the vegetable. Carrot tops have six times more vitamin C than the carrot itself. Beet greens beat the beet in almost every nutritional category. That broccoli stem you're tossing? Nutritionally identical to the florets you're keeping.
We've been trained to eat vegetables wrong.
The Scraps You Should Be Eating
| Vegetable Part | Key Nutrients | The Surprise |
|---|---|---|
| Carrot tops | Vitamin K, C, potassium | 6x more vitamin C than the root |
| Broccoli stems | Fiber, vitamin C, sulforaphane | Same nutrition as florets |
| Beet greens | Iron, calcium, vitamins A, C, K | More nutritious than the beet |
| Celery leaves | Calcium, magnesium, vitamin C | 5x more calcium than stalks |
| Potato skins | Fiber, potassium, iron, B vitamins | Half the potato's fiber |
| Onion skins | Quercetin (antioxidant) | Highest antioxidant concentration |
Let's break down exactly what you're missing—and how to use each one.
Carrot Tops: The Forgotten Superfood
Those feathery green tops aren't just decoration. They're edible, delicious, and packed with nutrition.
What's inside:
- Vitamin K (blood clotting, bone health)
- Vitamin C (6x more than the carrot root)
- Potassium (more than a banana, ounce for ounce)
- Chlorophyll (natural detoxifier)
Flavor profile: Slightly bitter, herbaceous—think parsley meets carrot.
How to use them:
| Method | Instructions | Best For |
|---|---|---|
| Carrot Top Pesto | Blend with garlic, olive oil, parmesan, nuts | Pasta, sandwiches, dipping |
| Chimichurri | Chop fine with garlic, vinegar, olive oil | Grilled meats, roasted vegetables |
| Smoothie boost | Add a small handful to any green smoothie | Nutrition without strong flavor |
| Salad greens | Chop and mix with other greens | Adding texture and nutrition |
Storage tip: Separate the tops from the carrots immediately—they draw moisture from the root. Store tops wrapped in a damp paper towel for up to a week.
Broccoli Stems: Stop Throwing Away Half the Vegetable
When you buy broccoli and only eat the florets, you're paying for a whole vegetable and using half of it.
What's inside:
- Fiber (more than the florets)
- Vitamin C
- Sulforaphane (a compound linked to cancer prevention)
- Same calorie-to-nutrient ratio as the crown
Flavor profile: Milder and slightly sweeter than the florets.
How to use them:
| Method | Instructions | Best For |
|---|---|---|
| Stir-fry coins | Peel outer layer, slice into coins | Any stir-fry or sauté |
| Broccoli slaw | Shred with a grater or food processor | Tacos, sandwiches, salads |
| Soup base | Chop and add to any vegetable soup | Creamy broccoli soup |
| Spiralized noodles | Use a spiralizer for "broccoli pasta" | Low-carb noodle alternative |
The trick: Peel the tough outer layer (about 1/8 inch) to reveal the tender interior. The inside is almost indistinguishable from the florets when cooked.
Beet Greens: More Nutritious Than the Beet
If you're buying beets with the greens attached and throwing away the tops, you're discarding the better half.
What's inside:
- Iron (more than spinach)
- Calcium (bone health)
- Vitamin A (17% of daily value per cup)
- Vitamin K (over 100% of daily value per cup)
Flavor profile: Earthy, similar to Swiss chard (they're related).
How to use them:
| Method | Instructions | Best For |
|---|---|---|
| Sautéed greens | Cook with garlic and olive oil, 3-4 minutes | Side dish, grain bowls |
| Wilted into pasta | Add to hot pasta with olive oil and parmesan | Quick weeknight dinner |
| Smoothies | Blend raw into fruit smoothies | Hiding nutrition in sweet drinks |
| Chips | Bake at 350°F until crispy (10-15 min) | Healthy snacking |
Don't waste the stems: The red stems are edible too. Chop them smaller than the leaves since they take longer to cook.
Celery Leaves: The Herb You Didn't Know You Had
Those pale green leaves at the top of celery stalks? They're essentially a free herb.
What's inside:
- Calcium (5x more than stalks)
- Magnesium (5x more than stalks)
- Vitamin C
- Antioxidants (luteolin, which may reduce inflammation)
Flavor profile: Concentrated celery flavor—herbaceous and slightly peppery.
How to use them:
| Method | Instructions | Best For |
|---|---|---|
| Stock and broth | Add whole to simmering liquids | Homemade chicken or vegetable stock |
| Herb substitute | Use like parsley in any recipe | Garnishes, salads, dressings |
| Egg dishes | Chop and add to omelets or scrambles | Breakfast flavor boost |
| Tuna/chicken salad | Mix in chopped leaves | Added crunch and nutrition |
Flavor intensity: Celery leaves have a stronger flavor than the stalks. Start with less than you think you need.
Onion Skins: The Exception That Proves the Rule
You're not going to eat onion skins directly—but you shouldn't throw them away either.
What's inside:
- Quercetin (a powerful antioxidant linked to heart health)
- Fiber
- Antioxidant concentration higher than the onion flesh
How to use them:
| Method | Instructions | Best For |
|---|---|---|
| Stock enhancement | Simmer in any stock (remove before using) | Deeper color and nutrition |
| Soup base | Add to soup pot while cooking, discard later | Richer flavor profile |
| Rice coloring | Simmer with rice water for golden color | Presentation |
Keep a scrap bag: Collect onion skins, carrot ends, and celery trimmings in a freezer bag. When full, simmer for vegetable stock.
Potato Skins: Just Eat the Whole Thing
This one's simple: stop peeling potatoes.
What's inside:
- Fiber (half of the potato's total fiber)
- Iron (significant portion in the skin)
- Potassium
- B vitamins
The rule: If you're peeling potatoes, you're removing nutrition and creating extra work.
Exceptions:
- Mashed potatoes where you want a smooth texture
- Potatoes with green spots (indicates solanine—cut those parts off)
If you must peel: Bake the skins separately at 400°F with olive oil and salt for 15 minutes. Crispy, nutritious, zero waste.
Start With One
You don't need to revolutionize your cooking overnight. This week, try one scrap you'd normally throw away:
- Making a stir-fry? Include the broccoli stems.
- Buying beets? Sauté the greens as a side dish.
- Have carrots with tops? Blend a quick pesto.
Apps like Rädda can suggest recipes based on ingredients you already have—including the parts you might have overlooked.
The most nutritious part of your vegetables might be sitting in your trash can right now. Time to change that.
Sources
- Carrot top nutrition data: USDA FoodData Central
- Broccoli stem vs. floret comparison: Journal of Food Science
- Beet green nutritional profile: USDA FoodData Central
- Quercetin in onion skins: Journal of Agricultural and Food Chemistry
- Sulforaphane benefits: National Institutes of Health
- Potato skin fiber content: USDA FoodData Central