Chayote: Benefits, Nutrition, and Uses
Let’s talk about chayote. You might’ve seen it before at the grocery store or farmers market. It’s that pear-shaped green veggie with a wrinkly skin that makes you pause and wonder, “What do I even do with this?” You’re not alone; many people don’t know anything about chayote. But here’s the thing: it’s totally worth getting to know, and by the end of this, you might even consider adding it to your regular grocery list.
So, what’s the deal with chayote? Let’s dig into its benefits, nutrition, and all the fun ways you can use it in your cooking.
What Is Chayote?
Chayote is a type of squash, sometimes called vegetable pear, mirliton, or sayote, depending on where you’re from. It’s originally from Central America but has spread all over the world—it’s a big deal in Latin American, Caribbean, and Southeast Asian cuisines.
The whole plant is pretty much edible, but most people eat the fruit, which is the part that looks like a wrinkly pear. The flesh is pale green or white, kind of crisp when raw, and softens up when you cook it. It has a very mild taste, almost like a cross between zucchini and cucumber, which makes it super versatile.
The Nutrition Lowdown
Chayote is one of those foods that punches above its weight. It’s low in calories but packed with nutrients. Let’s break it down:
- Calories: A cup of raw chayote has only about 25 calories. So, if you’re watching your calorie intake, this is a great option.
- Fiber: It’s got about 2.2 grams of fiber per cup, which is great for keeping your digestion on track.
- Vitamins: Chayote is a solid source of vitamin C, which helps boost your immune system, and vitamin B6, which is great for energy production and brain health.
- Minerals: You’ll find potassium (good for your heart and muscles), magnesium, and small amounts of zinc and manganese.
- Folate: This is a big one, especially for pregnant people. Folate promotes cell growth and development.
Plus, it’s low in carbs and has no fat, making it a friendly choice for pretty much any diet, whether you’re keto, vegan, or just trying to eat cleaner.
The Health Benefits of Chayote
Here’s why chayote deserves more love:
1. Good for Your Heart
Chayote is rich in potassium, which helps regulate blood pressure by counteracting sodium in your diet. Plus, the fiber in chayote can help lower bad cholesterol levels. Eating chayote regularly might just give your heart a little extra protection.
2. Helps with Weight Management
Since it’s so low in calories and carbs but still filling thanks to the fiber, chayote is perfect if you’re trying to lose weight or maintain a healthy weight. You can eat a lot of it without feeling guilty.
3. Supports Healthy Aging
Vitamin C is an antioxidant, and chayote’s got a good amount of it. Antioxidants help fight off free radicals, which can damage your cells and speed up aging. So, eating chayote might help you stay healthier and feel younger longer.
4. Great for Pregnant People
We already talked about folate, but it’s worth repeating. Folate is essential for reducing the risk of neural tube defects in babies, so chayote is a smart choice for expectant moms.
5. Boosts Digestion
The fiber in chayote is gentle on your stomach but effective. It keeps things moving and can help with constipation. Plus, it’s hydrating—chayote is about 90% water—so it’s good for your gut overall.
6. May Help Control Blood Sugar
Chayote has a low glycemic index, meaning it won’t spike your blood sugar. Some studies suggest it might even help improve insulin sensitivity, making it a good food for people with diabetes or those at risk.
How to Use Chayote in the Kitchen
The best thing about chayote? It’s super versatile. You can eat it fresh, cooked, or pickled. Here are some suggestions to help you get started:
1. Raw in Salads
Chayote’s crunch makes it a great addition to salads. Slice it thinly or julienne it and toss it with lime juice, salt, and a little chili powder for a refreshing snack or salad topping.
2. Sauteed as a Side Dish
Cut chayotes into cubes or slices and sauté it with garlic, olive oil, and a pinch of salt. It’s simple, quick, and pairs well with just about any main dish.
3. Stuffed Chayotes
If you want to get fancy, try stuffing chayote. Cut it in half, scoop out some of the flesh, and mix that with ground meat, breadcrumbs, cheese, or your favorite spices. Bake it until tender. It’s like a healthier version of stuffed peppers.
4. In Soups and Stews
Chayote holds up well in soups and stews, adding a subtle flavor and texture. It’s commonly used in chicken soup in Latin American cuisine.
5. Pickled
Thinly slice chayote and pickle it with vinegar, sugar and spices. It’s crunchy, tangy, and works as a topping for tacos or burgers.
6. Noodles
Got a spiralizer? Chayote makes a great low-carb alternative to noodles. Just spiralize it and toss it with your favorite pasta sauce.
7. Smoothies
This might sound odd, but hear me out. Chayote’s mild flavor and high water content make it a sneaky addition to smoothies. Combine it with spinach, pineapple, and a pinch of ginger to make a nutrient-dense green smoothie.
Pro Tips for Picking and Prepping
- Choosing the Best Chayote: Look for firm, unblemished ones with smooth skin. Smaller chayotes tend to be more tender.
- Prepping: The skin can be a little tough, so peel it if you prefer. Some varieties have a sticky sap when you cut into them—this is normal, but it’s a good idea to wear gloves or wash your hands right after handling.
- Storing: Chayote lasts a long time in the fridge, up to a couple of weeks. Just pop it in the crisper drawer.
A Quick Recap
Chayote might not be the flashiest vegetable, but it’s got a lot going for it. It’s healthy, versatile, and easy to work with once you get the hang of it. Whether you’re looking to eat lighter, boost your vitamin intake, or try something new, chayote is worth a shot.
