The inclusion in our diet of fruit and vegetable spare parts, often seeds and peels that are discarded and here generically considered as waste, is not new. Banana peels and blossoms, for instance, have been widely consumed for centuries as a curry, boiled, fried, etc. in Asia (Sri Lanka and India) and some countries in Latin (Brazil) and Central America (Caribbean islands) [155]. In Ethiopia, the Indian wild banana Ensete superbum (Cliff banana) is the main staple food because this variety is very resistant to severe drought. Moreover, its seeds have been used for generations to treat several health problems such as diabetes, leukorrhea, kidney stones, and dysuria [182]. Banana flowers, pseudostem, and unripe fruits are also consumed as vegetables by many indigenous communities [183], including rural peoples in India [184]. Despite the popularity of the fruit, banana peels are not used in the human diet in most developing countries. Recently, however, the growing concerns of consumers about the sustainability of the planet placed cooking banana peels under social media attention. Hopefully, Nigella Lawson’s banana peel curry [185] will trigger a change in the way we consider fruit and vegetable waste in our diet. Similarly, banana blossoms seem to be a very versatile food to substitute meat proteins, taking into consideration the great number of different potential recipes such as curries, fish and chips, linguini, paella, salads, soups, fish pies, and crab cakes. Beyond the historic use of banana waste in the human diet, which would be the strongest argument that it is a safe procedure, evidence from different studies demonstrates the nutritional and bioactive value of such waste. Boiling bananas, often plantain or cooking banana varieties, increases the phenolic compound content of banana [159] because heat softens the vegetable structures, therefore releasing the bioactive compounds into the medium. In this case, banana peel prevents the loss of those bioactives in the water. Similar studies reported an increase in phenolic content during thermal processing of banana peel [184,186].

For most people, the hairy skin of kiwi fruit is not very appellative to eat. However, not only are the peels edible, eating skin-on kiwi greatly increases nutrient intake, namely of fibers, vitamins C and E, and a great number of bioactive compounds [101,187]. Consumption of whole SunGold kiwifruit (including the skin), for instance, was shown to increase the fiber, vitamin E and folate contents by 50, 32, and 34%, respectively [188]. To facilitate the ingestion of kiwi skin, the hairs can be easily removed by rubbing the fruit, scrubbing it with a vegetable brush, or scraping it lightly with a spoon.

Tannins are widely present in many fruits, particularly in their wasted parts, such as citrus and banana peels. This abundance is the main reason why consumers reject those parts because tannins confer high astringency and unpleasant flavors. When present in lower amounts, however, tannins are more easily tolerated by consumers, as occurs with the proanthocyanidins present in grape skins. Different strategies, however, can be used to mitigate the high abundance of tannins, such as sweetening to obtain marmalades and jams, or fermentation to obtain beverages, such as tepache [73]. This is a traditional Mexican beverage that is obtained by fermentation of different fruits and fruit waste, according to the region where it is produced. Pineapple rinds and tamarind, banana peels, corn husks, crushed corn, persimmon, apple, jujube, pomegranate, plum, cranberry, sour cherry, soursop, mango, orange, and papaya are among the tepache varieties in traditional Mexican food folklore [73]. Although there are not many studies in the literature about these traditional fermented beverages, it is known that the use of fruit during the fermentation process of beverages such as beer enhances the content of bioactive compounds, in particular polyphenols and carotenoids [86]. Acetic fermentation to obtain vinegar is also a popular process to give additional uses to many fruit wastes [83]. Traditionally associated with wine, vinegar can be produced from many fruit wastes such as the peels and cores from apple, kiwi fruit, pineapple, pear, mango, melon, watermelon, etc. In simple terms, any fruit and its waste can be fermented to obtain vinegar enriched with different cocktails of nutrients and bioactive compounds. In this respect, Sandor Katz is carrying out very relevant work unveiling ancient techniques behind fermentations that everyone can use at home [189].

Cucurbita moschata Duchesne (squash and pumpkin varieties) is a plant food highly appreciated for the content of nutrients and bioactive compounds, including polyphenols and carotenoids. Its peel (including the rind layers immediately below the peel) are particularly rich in pectins which can be used in various food processing operations due to their gelling properties. Pectins are also used as thickening agents and stabilizers in jams, jellies, etc. [152]. Pumpkin peel therefore has many industrial applications, but it can also be very useful for consumers even with minimal cooking procedures. Although ripe pumpkin peel is very hard to eat, it can be easily softened by different cooking procedures, such as boiling, roasting, frying, or baking, for use in pies and cakes. Table 2 presents selected examples from the literature showing cooking procedures to incorporate fruit wastes in our diet.

Table 2. Examples of possible uses and cooking procedures for several fruit and vegetable wastes.

Fruit or Vegetable Waste	Suggested Cooking Procedure	Ref.
Apple peel	Cookies: peels were blanched in hot water for 30 s, washed and dried (48 h, 60 °C), ground, and used to make cookies.	[190]
Citrus peel	Jam: washed and crushed peels were mixed with water to form a puree, and then sugar, pectin, and citric acid were added to obtain a jam-like texture.	[191]
Passion fruit peel	Cookies: peels were immersed in water (100 °C, 15 min) and cooled on ice, epicarp was separated with a spoon, dried (60 °C), ground, and used to make cookies.	[192]
Pineapple core	Pineapple dried core: core was cut into small pieces and dried in a microwave oven.	[193]
	Pineapple core fiber was extracted and incorporated into dough and steamed bean.	[194]
Pineapple peel	Beef marination: the peel was washed, cut, mashed with a blender, and filtered; the juice was then used to marinate beef.	[195]
	Gluten-free muffins: peels were sanitized with 100 ppm chlorinated solution for 15 min, dried for 8 h at 60 °C, and milled to obtain flour.	[196]
Plum peel	Marmalade: peels were mixed with water and filtered to make a puree, and then sugar syrup, pectin, and citric acid were added to obtain marmalade.	[197]
	Jam: washed and crushed peels were mixed with water to form a puree, and then sugar, pectin, and citric acid were added to obtain a jam-like texture.	[198]
Potato peel	Potato peel chips: peels were dried, milled, and sieved to obtain flour, then mixed with wheat flour to make deep-fried chips.	[199]
	Potato peel dough: peels were dried at 50 °C in an oven for 48 h, ground in a mixer grinder to make flour, mixed with wheat flour, and incorporated into dough.	[200]
	Gluten-free bread: peels were sanitized with sodium hypochlorite solution, dried at 70 °C for 24 h in a forced-air oven, and ground using a blender; the flour obtained was used to produce gluten-free bread.	[201]
Pumpkin rind and seeds	Bread: rinds and seeds were dried in an oven at 60 °C for 24 h and ground using a grinder to obtain a fine particle size, then the flour obtained was incorporated into bread.	[202]
Watermelon rind	Marmalade: rind was mixed with water and filtered to make a puree, and then sugar syrup, pectin, and citric acid were added to obtain marmalade.	[203]
	Watermelon rind flour: rind was cut into small chips, dried at 60 °C for 48 h, and milled into powdered flour to use in cakes.	[204]
Watermelon seeds	Watermelon snacks: seeds were ground in a mixer grinder into a fine powder and sieved to obtain uniform size distribution of the grains; the flour obtained was mixed with rice and corn flour and used to make snacks.	[205]

Many more examples of home food applications and recipes for fruit and vegetable waste could be included in this review. This would be, however, a very long list that obviously cannot be included here. Instead, the selected examples constitute a flavor of the bioactive potential that is being neglected in the fruit and vegetable waste that is discarded in our kitchens (Figure 2).

Figure 2. Integrative overview of the rationale behind fruit and vegetable waste cooking to include important molecules with reported bioactive effects in our diet.