Australians are feeling the pressure of rising grocery prices. At the same time, we throw away huge amounts of perfectly edible food every year.

Some food spoils before we can use it. But we waste plenty of food by throwing away parts of ingredients we simply don’t think to use.

Many of these leftovers are nutritious, tasty and surprisingly versatile. So using more of what you already buy can help stretch your grocery budget further while reducing waste.

Here are some everyday ingredients people often throw away, along with tips for how to use them.

Broccoli stems and leek tops

Many people trim off broccoli stems and only eat the florets, but you can eat the stems and leaves too.

To use the stems, peel away the tougher outer layer and slice the tender part inside.

The leaves can contain even higher levels of beneficial plant compounds than the florets, making them a nutritious addition to meals. You can use them in salads or sauté them like other leafy greens.

Try a broccoli stem and red pepper slaw, a broccoli leaf salad, crispy parmesan broccoli stem fries, or broccoli stem pesto.

When a recipe calls for leeks, it usually directs you to use only the white and light green parts, often suggesting you discard the tough, dark green tops. But these dark green tops are nutritious, containing natural plant compounds that support health. This includes compounds linked to reducing inflammation, protecting cells and fighting bacteria.

There are many simple ways to use leek tops. You can add them to leek and potato soup, or include them in dishes such as caramelised leek pasta. Adding them to vegetable or chicken stock adds depth of flavour.

Herb stems

Herb stems are often overlooked and thrown away, yet can be just as flavourful as the leaves. You can finely chop soft stems from herbs such as coriander, parsley and dill to add to curries, soups, sauces, marinades and dressings. Choose stems that are fresh and tender for the best flavour.

Woody stems from herbs such as rosemary, thyme and basil may be too tough or bitter to eat, but you can still use them. Soak in water to soften them, then add to smoked meat or fish to infuse flavour. You can use woody stems as skewers for grilling.

Even after herb leaves have wilted, you can still often use the stems. Rinse, dry and seal them in a bag before storing them in the freezer. You can chop them straight from frozen and add them to soups, stews and curries.

Chicken carcasses and crispy skins

A roast chicken, whether store-bought or home-cooked, can stretch far beyond a single meal.

Simmer the leftover carcass with vegetables and herbs to make a rich stock for soups, risottos and casseroles. You can also use chicken bones to make broth, forming the base of dishes such as pho, ramen or a simple noodle soup.

Chicken skin is another often-discarded ingredient. Cook it until crisp to use as a savoury garnish for soups, salads or grain bowls. Because it is high in saturated fat it’s best enjoyed in moderation.

Fish skin can also be transformed into a crispy topping when baked or pan-fried, adding texture to dishes such as rice bowls or salads.

The liquid in bean cans has a name – aquafaba

The liquid inside canned chickpeas or beans is called aquafaba. It contains starches and proteins that allow it to function like egg whites in cooking.

Aquafaba is often used in vegan baking to replace eggs. While it’s not particularly high in protein, it can be whipped into meringues, fluffy pancakes, chocolate mousse and mayonnaise.

You can also use it to help thicken soups and stews.

Stale bread and crusts still have plenty of life

Bread is one of the most commonly wasted foods in Australian households, but it doesn’t have to be.

You can use stale bread in meals such as strata (a baked egg dish) or other savoury egg bakes.

Fry or bake torn pieces of stale bread to make croutons for soups and salads. You can also use torn pieces in dishes such as panzanella – an Italian bread salad including tomatoes and fresh herbs.

Make breadcrumbs from stale bread and crusts to coat schnitzels and eggplant parmigiana, or to sprinkle on pasta for extra texture.

You can also use stale bread in sweet dishes, such as chocolate and banana French toast or bread and butter pudding.

One important caveat

If food smells off, is mouldy beyond a small removable spot, or has been left at unsafe temperatures, it’s safest to throw it away.

The aim is not to encourage risky eating. It’s about recognising that many parts of foods we routinely discard are still nutritious, safe and useful.

Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Pregnancy can be a time of joy and anticipation. But it can also be a nerve-wracking experience, with many factors affecting when and how a baby arrives.

A new study, published today, suggests when pregnant women are exposed to high levels of humid heat during pregnancy, they are more likely to have a preterm birth.

However, this study also found taking aspirin at low doses during pregnancy could help reduce this risk. But pregnant women should speak to a doctor before taking aspirin or other medications.

What is a preterm birth?

Preterm birth is when a baby is born prematurely, before 37 weeks of pregnancy. Globally, roughly 10% of babies – or about 13 million infants – are born preterm each year.

Tragically, about one million of these babies do not survive. That makes preterm birth the leading cause of death in children under five.

There are three different types of preterm births:

• extremely preterm, referring to a live birth before 28 weeks
• very preterm, when a baby is born between 28 and 32 weeks
• moderate to late preterm, meaning delivery between 32 and 37 weeks.

What causes it?

It’s unclear what exactly causes preterm birth. And many cases happen spontaneously, meaning there are no signs a baby will be born early.

However, certain factors may increase a woman’s risk of giving birth prematurely. These include genetics, various infections and chronic conditions such as diabetes and high blood pressure. These risk factors all cause inflammation in the body, which current evidence suggests significantly increases preterm birth risk.

Pregnant women who are exposed to environmental pollutants – such as bushfire smoke and pesticides – may also be more likely to give birth prematurely. This is because these pollutants can contribute to inflammation.

The effect of humidity

A growing body of evidence suggests exposure to extreme heat may be another environmental factor that increases preterm birth risk.

Extreme heat can increase levels of specific proteins – known as shock proteins – in the blood of pregnant women. These proteins can trigger inflammation by activating the body’s immune response.

High temperatures may also reduce blood flow to the placenta, limiting the oxygen and nutrients the baby receives.

Humidity adds to this risk. When the air is humid, sweat doesn’t evaporate as easily, making it harder for the body to cool down. This can place extra strain on pregnant women and has been linked to a higher risk of preterm birth.

This may help to explain the high rates of preterm birth in regions that are also most affected by climate change, such as South Asia and sub-Saharan Africa. In these places, where temperatures are high and heatwaves are common, even small increases in heat can impact the health of mothers and newborns.

What this new study involved

A newly published study examined how humid heat exposure during pregnancy affects the risk of preterm birth. It also investigated whether low-dose aspirin might help reduce this risk, possibly because aspirin can improve blood flow and reduce inflammation.

This research was carried out across several countries with hot climates, including the Democratic Republic of Congo, Zambia, Kenya, Guatemala, Pakistan and parts of India.

More than 11,500 pregnant women participated in this trial. About half of them were given a low daily dose of aspirin (81mg) from when they joined the study through to when they were 36 weeks pregnant. The other half received a placebo – a pill with no active ingredients – over the same period. The researchers then compared the birth outcomes of the two groups, and came up with three main findings.

1. Overall, the rate of preterm birth was lower in women who took low-dose aspirin (11.6%) compared with those who took a placebo (13.1%).
2. Among women who were not taking aspirin, each 1°C increase in temperature translated to a noticeable increase (5%) in the risk of preterm birth. This pattern was not seen in women taking low-dose aspirin.
3. Exposure to more heat later in pregnancy was linked to a greater chance of preterm birth in the placebo group, but not in the low-dose aspirin group.

Limitations of this study

This study has two main limitations.

First, it generalised data about temperatures in different cities that may not fully reflect what each woman experienced day-to-day – for example, if their house was hotter or cooler than average. It may also underestimate the length and/or severity of heatwaves. This is because scientists measure temperature in various ways, and may not have access to accurate data from certain locations.

Second, the researchers were not able to determine the exact reasons why some women gave birth early, or whether these differed between the low-dose aspirin and placebo groups.

Overall, this study adds to growing evidence that high temperatures and humidity may increase the risk of preterm birth. It also suggests low-dose aspirin, taken early in pregnancy, may help reduce the risk of heat-related preterm birth.

However, more and larger studies are needed to replicate these findings. And if you’re a pregnant woman who is concerned about preterm birth risk, visit your doctor before taking any aspirin or other medications.

Where to next?

Unfortunately, heatwaves will only become more frequent and intense. So future work should focus on identifying which population groups are most at risk, and how heat affects different stages of pregnancy. Researchers must also test other simple, low-cost strategies that could protect pregnant women from the effects of heat.

Stacey Savin, Postdoctoral researcher, Vascular Immunology of Pregnancy Group, University of Adelaide, University of Adelaide

This article is republished from The Conversation under a Creative Commons license. Read the original article.