Peel it off but don't throw it out - that skin is packed full of nutrients

The next time you have a piece of fruit or veg, think twice before tossing out the skin.

Apple peel, for example, is rich in quercetin, an antioxidant that could help ward off certain cancers. Potato skin contains about half of the spud's fibre.

The citrus giant, pomelo, is no different. Citrus peel is high in vitamin C, and studies show that it could prevent diabetes, lower cholesterol, and help protect from cancer through its high level of antioxidants.

In this recipe provided by the English-Speaking Dining Society of the Chinese Cuisine Training Institute, pomelo peel adds a fragrant touch and enhances the flavour of the sea cucumber.

Braised sea cucumber with dried prawns and pomelo peel

Serves 4