Skin is in on produce

Ah, the power of skin. We expose it for sex appeal; we have rituals to keep it smooth and radiant. Now we are learning that the skin of our favor-

ite produce may be showing off, too. It turns out that the skin is one of the healthiest parts.

The skin of produce — be it apples, potatoes, grapes or cherries — has remarkable antioxidant properties, among other healthy attributes. Antioxidants are natural nutrients and major health promoters. I like to think of them as the superheroes of the human body that capture and eliminate free radicals, which can cause cell damage. Antioxidants have been shown to fight cancer, heart disease, even aging. Fruit and vegetable skins also contain flavonoids and polyphenols, both of which behave like antioxidants in keeping us healthy.

Researchers are just beginning to understand what compounds are responsible for the health benefits of fruits and vegetables, and it turns out you don’t have to dig much further than skin deep.

A recent study in China measured the antioxidant power of the pulp, peel and seeds of 82 fruits and vegetables and concluded that with few exceptions, the peel and the seeds actually contain more antioxidants than the flesh. There may even be more nutrients in fruit and vegetable skins, although the research is still preliminary. Don’t skip the flesh. It’s also fantastic for you.

Just what in the peel of produce makes it special?

Fiber, for one thing. As we all know, fiber is particularly abundant in fruits and veggies. There are actually two types of fiber: soluble and insoluble. Soluble fiber has been shown to help lower blood cholesterol and blood sugar. One excellent source is apple skin and citrus peel.

The second type of fiber is insoluble. It’s commonly found in vegetable skins, such as potatoes. (No, deep-fried potato skins don’t qualify as healthy.) Insoluble fiber passes through the digestive system unaltered, so it helps keep you regular. Insoluble fiber also helps make you feel satiated, which helps you eat less — and consequently assists in weight control. It’s good for the gastrointestinal system and may even help prevent some cancers.

According to research published in the Journal of Agriculture and Food Chemistry, potent antioxidants in red apple skins have been identified as potentially rich anti-cancer agents. The study found the peel contained the lion’s share of anti-cancer properties against human cancer cells (specifically breast, colon and liver cancer cells) — dramatically more than apple flesh. It seems that the old adage “an apple a day keeps the doctor away” may be legit.

Citrus peel (orange, lemon and lime), which is not consumed in bulk because of its sharp taste, should not be neglected either. The beneficial compounds found in the peel (carotenoids and coumarins, to name a few) are believed to possess powerful antioxidant properties.

Preliminary laboratory studies show citrus peel to have anti-cancer properties that inhibit abnormal cell growth. Try grating the zest (the flavor-rich outer part of the rind) into fish or chicken dishes, salads or tomato sauces. Or take an actual sliver of citrus peel and add it to tea for a twist. And sure, it can’t hurt to add it to your martini.

Cucumber peel has a high mineral content, including silica, potassium and magnesium. Silica is an essential building block of the connective tissues found in ligaments, tendons and bones. Because of the high water content of cucumber, the peel is also very hydrating and beneficial for healthy skin.

Potassium is an electrolyte crucial for fluid balance as well as muscle and heart function. Magnesium is important for bones, health and energy metabolism.

Research on eggplant has identified an antioxidant called nasunin, which is located in the skin. In animal studies, nasunin has been found to protect fats in the cell membrane. And cell membranes protect the cells from free radicals. Nasunin also helps regulate iron in the body. Iron is essential to human well-being in that it helps carry oxygen throughout the body.

In general, the greater the ratio of skin to flesh, the higher a fruit’s antioxidant properties. Grapes, blueberries, cranberries, cherries and cherry tomatoes are at the top of the list.

In this age of globalization, fresh fruits and vegetables are imported literally from all over the world. The real question is this: Is produce imported from other countries more likely to contain high levels of pesticide residues than domestic produce?

Actually, some U.S.-grown foods have higher pesticide residue levels than those from poorer nations. This may not sound logical, but some Third World countries do not have the financial resources for pesticides or are not concerned about producing aesthetically perfect fruit. Another factor is immunity. U.S. farmers have been using pesticides for many years, so some pests have become immune, prompting, in some cases, additional pesticides.

In any case, it is important to wash all fruits and veggies with plain old water just before eating. (Some produce spoils faster if you pre-wash it.) When I say all, I mean even fruits whose skins you’re definitely not eating, such as mangoes and bananas.

If you slice an unwashed mango on a cutting board and then use that same cutting board to slice a peach, you can transfer the residue from the mango to the peach. Washing under water and using a mild brush for harder skins, such as those on potatoes, will remove all dirt and most bacteria and pesticide residue. Discard the outer layer of greens, including lettuce and cabbage.

Skip the produce cleansing sprays and washes sold in grocery stores. They are no more effective than water, and the latter is free. In fact, some experts theorize that use of cleansing products could make bacteria more resistant. Note that edible waxes found on some produce, such as apples and cucumbers, are harmless.

Of course, there’s always the organic option. I personally buy organic whenever I can.

Organic foods are grown without pesticides, sewage-based fertilizers, antibiotics, synthetic hormones, genetic engineering or irradiation. Organic products may not be quite as beautiful as the commercial variety, but I like to eliminate the problem at the source. Buying locally grown produce at the farmers market is another option. That way you can speak with the farmers about what pesticides they may have used.

And remember: When it comes to fruits and vegetables, go for the skin.

Chinese eggplant with ginger and scallions

11/2 pounds Chinese or Japanese eggplant

1 teaspoon Asian sesame oil

Sauce:

3 tablespoons low-sodium soy sauce

2 tablespoons rice wine vinegar, or more

1 tablespoon sugar

1 tablespoon cornstarch

1 tablespoon canola oil

3 cloves garlic, minced

2 teaspoons minced fresh ginger root

3 scallions, white part minced, green part thinly sliced for garnish

Preheat grill to medium-high. Wash eggplant and cut on the diagonal into 1/4-inch thick slices. Brush slices with sesame oil and grill over medium heat for 2 minutes per side, or until golden brown.

To make sauce, combine soy sauce, rice wine vinegar, sugar and cornstarch in a small bowl and stir to mix.

Heat wok over high. Swirl in canola oil. Add garlic, ginger root and minced scallion white and stir-fry for 10 seconds. Add eggplant and stir-fry for 1 minute. Stir sauce and add to eggplant. Bring mixture to a boil and cook until sauce thickens. Transfer eggplant to a platter or bowl and sprinkle with scallion green. Eggplant can be served hot or cold as an appetizer or vegetable side dish. Makes 4 to 6 servings.

Per serving (based on 4 servings): 117 calories, 3 grams protein, 5 grams fat, 17 grams carbohydrates, 423 milligrams sodium, 0 milligrams cholesterol

Carrot pear salad

1 pound carrots, scrubbed well

2 ripe pears, washed and cored

2 tablespoons balsamic vinegar, or more

1 to 2 tablespoons brown sugar or honey

Salt and freshly ground pepper

1/2 cup dried currants

Julienne carrots and pears, using julienne disk of a food processor or a sharp knife. Strips should be 2 to 3 inches long. Combine 2 tablespoons balsamic vinegar, 1 tablespoon brown sugar or honey, and salt and pepper to taste in a mixing bowl and whisk until smooth.

Stir in currants, carrots and pears. Correct seasoning, adding more salt, vinegar or brown sugar or honey to taste. (Salad should be a little sweet and a little sour.) Makes 4 servings.

Per serving: 147 calories, 2 grams protein, 1 gram fat, 37 grams carbohydrates, 42 milligrams sodium, 0 milligrams cholesterol.

Indian potato salad

11/2 pounds red or gold new potatoes, scrubbed and cut into 1/2-inch dice

Water

1/2 teaspoon cumin seed

About 1 tablespoon garam masala (recipe follows)

2/3 cup nonfat yogurt, divided

3 to 4 tablespoons fresh lime juice

1 tomato, seeded and cut into 1/2-inch dice

1/2 small red onion, finely chopped

Salt and freshly ground pepper

3 tablespoons coarsely chopped cilantro

Place potatoes in a large saucepan with cold water to cover. Bring to a boil, reduce heat and simmer until tender but not soft, 8 to 10 minutes. Drain potatoes in a colander, then transfer to a mixing bowl.

Lightly toast cumin seed in a dry skillet over medium heat until fragrant and lightly browned, about 3 minutes. Set aside.

Stir together garam masala, 1/2 cup yogurt and 3 tablespoons lime juice, then fold into potatoes and let cool completely.

Shortly before serving, stir in tomato, red onion, salt and pepper to taste, and half the cilantro. Correct seasoning, adding salt, lime juice or garam masala to taste, if desired. Transfer salad to a platter or bowl for serving.

Spoon remaining yogurt into center and sprinkle salad with remaining cilantro and toasted cumin seed. Makes 4 to 6 servings.

GARAM MASALA:

1 teaspoon cumin seeds

1 teaspoon coriander seeds

1/4 teaspoon sesame seeds

1/4 teaspoon black peppercorns

1/2 teaspoon kosher salt

Place cumin, coriander and sesame seeds, peppercorns and salt in a dry skillet and roast lightly over medium heat until lightly browned, about 2 minutes.

Grind mixture in a coffee grinder or pulverize with a mortar and pestle. Makes 1 tablespoon.

Per serving (based on 4 servings): 189 calories, 6 grams protein, 1 gram fat, 41 grams carbohydrates, 278 milligrams sodium, 1 milligram cholesterol