Sweet potato skins, often discarded as kitchen waste, are a nutritional powerhouse containing significant amounts of fiber, vitamins A and C, and various antioxidants. When you throw away the peels, you're not just wasting food; you're also discarding these beneficial nutrients. From crunchy snacks to garden-boosting fertilizers, there are plenty of smart, sustainable ways to repurpose sweet potato peels and get more value from your produce.
Culinary Creations from Sweet Potato Peels
With proper cleaning, sweet potato peels can be transformed into delicious and healthy additions to your meals. Before using, always wash and scrub the sweet potato thoroughly under running water with a vegetable brush to remove any dirt or debris.
Crispy Sweet Potato Skin Chips
This is one of the most popular and easiest ways to repurpose sweet potato peels. The result is a savory, crunchy snack similar to potato chips but with added nutritional benefits.
- Preheat your oven to 400°F (200°C) or set your air fryer.
- In a bowl, toss the peels with a small amount of oil (olive or avocado works well) and your desired seasonings, such as salt, pepper, and paprika.
- Spread the seasoned peels in a single layer on a parchment-lined baking sheet or in the air fryer basket.
- Bake for 10-15 minutes or air-fry for 8-10 minutes, or until they are golden and crispy.
- For a sweeter twist, toss the peels with coconut oil, cinnamon, and a pinch of sugar, then bake until crisp.
Homemade Vegetable Stock
Sweet potato peels can be a flavorful addition to a homemade vegetable stock, adding an earthy sweetness and depth of flavor. This is an excellent way to use peels along with other vegetable scraps like onion skins, carrot tops, and herb stems.
- Keep a freezer bag specifically for vegetable scraps. Add your sweet potato peels along with other veggie ends and pieces.
- Once the bag is full, transfer the frozen scraps to a large pot.
- Cover the vegetables completely with water and add a bay leaf and some peppercorns.
- Simmer for at least an hour, or longer for a richer flavor. Avoid stirring, which can cloud the stock.
- Strain the stock and store it in the fridge for up to a week, or freeze it for later use.
Crunchy Soup Garnish
For an extra dose of texture and nutrients, use baked sweet potato peels as a garnish for pureed soups, such as sweet potato soup or butternut squash soup. The contrast of the crispy peels against the creamy soup is both delicious and visually appealing.
Gardening with Sweet Potato Peels
Beyond the kitchen, sweet potato peels are a valuable resource for your garden, providing a slow release of nutrients to your plants.
Nutrient-Rich Compost
Sweet potato peels are a great addition to a compost pile, where they can decompose and enrich the soil.
- Prep: Chop the peels into smaller pieces (less than 1 cm) to speed up the decomposition process.
- Balance: Add the peels in moderation, ensuring a good balance with carbon-rich "brown" materials like shredded paper or dry leaves to maintain proper aeration and prevent odors.
- Worm Bins: When adding to a vermicompost bin, cut the peels very small. They decompose slower than other vegetable scraps, so add sparingly.
DIY Liquid Fertilizer (Compost Tea)
Sweet potato peels can be steeped in water to create a nutrient-rich liquid fertilizer, or “compost tea,” that's high in potassium.
- Steep: Place a handful of clean peels in a container with water. Let the mixture steep for four days to a week.
- Aerate: Stir the mixture periodically to introduce oxygen and prevent it from becoming anaerobic, which can cause unpleasant odors.
- Use: Strain the solids and dilute the liquid with more water before applying it to your plants. This is a gentle, natural way to feed your garden.
Comparison of Uses for Sweet Potato Peels
| Feature | Crispy Chips | Vegetable Stock | Garden Compost/Fertilizer |
|---|---|---|---|
| Best for... | A quick, savory or sweet snack | A flavorful, zero-waste cooking base | Enriching soil and reducing waste |
| Effort Level | Low | Medium | Low (passive composting) to Medium (compost tea) |
| Equipment Needed | Oven or air fryer, baking sheet | Large pot, freezer bag | Compost bin/heap, container for tea |
| Key Benefit | High fiber, nutrient-dense snack | Rich, inexpensive flavor for recipes | Improves soil health and plant growth |
| Preparation | Wash, oil, season, bake | Wash, freeze, simmer, strain | Wash, chop small, add in moderation |
Conclusion: A Scrappy Solution for a Sustainable Kitchen
There is no need to discard sweet potato peels. Whether you want to create a tasty snack, a foundational ingredient for cooking, or a beneficial addition to your garden, these humble scraps offer immense value. By choosing to reuse your sweet potato peels, you'll reduce food waste, increase your nutritional intake, and embrace a more sustainable approach to cooking. So the next time you peel a sweet potato, remember to save the peels for their next delicious or beneficial life.
For more detailed nutritional information on sweet potato skins and a discussion on why you should consider eating them, visit this authoritative resource: Can You Eat Sweet Potato Skins, and Should You?.
