Description

Chayote Squash Overview

Description

Chayote squash, or mirliton, vegetable pear, or Christophine, is a light green, wrinkly, pear-shaped vegetable from the gourd family. Native to Mexico and Central America, it has a mild flavor and crisp texture, often described as a blend between a cucumber and a potato. The entire chayote plant is edible, including the fruit, stems, leaves, and tuberous roots. It can be eaten raw in salads or cooked in various dishes.

Nutritional Data (per 100 grams)

• Calories: 19 kcal
• Carbohydrates: 4.5 g
• Fiber: 2 g
• Protein: 0.8 g
• Fat: 0.1 g
• Vitamins:
  • Vitamin C: 7.7 mg (13% DV)
  • Vitamin B6: 0.1 mg (5% DV)
  • Folate: 93 µg (23% DV)
• Minerals:
  • Potassium: 125 mg (4% DV)
  • Magnesium: 12 mg (3% DV)
  • Manganese: 0.1 mg (5% DV)
  • Calcium: 17 mg (2% DV)

PLU Code 4761

Ayurvedic Data

In Ayurveda, chayote is a cooling, hydrating vegetable that balances the Pitta and Kapha doshas. Due to its high water content and cooling properties, it is excellent for soothing digestive issues and inflammation. It is also believed to aid in detoxification and support kidney health.

Ten Healthy Recipes Using Chayote Squash

1. Chayote and Avocado Salad
   Ingredients: Chayote, avocado, red onion, lime juice, cilantro, salt, and pepper.
   Instructions: Dice chayote and avocado, mix with thinly sliced red onion, and season with lime juice, cilantro, salt, and pepper.
2. Chayote Stir-Fry with Garlic and Sesame
   Ingredients: Chayote, garlic, sesame oil, soy sauce, sesame seeds, and green onions.
   Instructions: Stir-fry sliced chayote in sesame oil, add minced garlic and a splash of soy sauce, and garnish with sesame seeds and green onions.
3. Stuffed Chayote Squash
   Ingredients: Chayote, ground turkey, onion, garlic, tomatoes, spices, and cheese.
   Instructions: Scoop out chayote halves, stuff with a spiced turkey mixture, and top with cheese; bake until chayote is tender.
4. Chayote Soup with Ginger and Coconut Milk
   Ingredients: Chayote, ginger, coconut milk, vegetable broth, lime juice, and cilantro.
   Instructions: Boil diced chayote in vegetable broth, blend with ginger and coconut milk, season, and garnish with cilantro and lime juice.
5. Chayote Noodles with Tomato Basil Sauce
   Ingredients: Chayote, tomatoes, basil, garlic, and olive oil.
   Instructions: Spiralize chayote into noodles, sauté with tomato basil sauce, and serve.
6. Chayote and Black Bean Tacos
   Ingredients: Chayote, black beans, corn, bell peppers, taco seasoning, and tortillas.
   Instructions: Sauté diced chayote, add beans, corn, and peppers, season, and serve in tortillas.
7. Chayote and Mango Salsa
   Ingredients: Chayote, mango, red onion, cilantro, lime juice, salt, and chili flakes.
   Instructions: Dice chayote and mango, mix with red onion, cilantro, lime juice, and season with salt and chili flakes.
8. Chayote and Chicken Soup
   Ingredients: Chayote, chicken breast, onion, garlic, carrot, celery, and herbs.
   Instructions: Cook chicken with chayote, carrot, and celery in a broth, season, and enjoy as a comforting soup.
9. Roasted Chayote and Sweet Potato
   Ingredients: Chayote, sweet potato, olive oil, rosemary, salt, and pepper.
   Instructions: Roast chayote and sweet potato cubes with olive oil and rosemary until tender and caramelized.
10. Chayote and Persian Cucumber Detox Smoothie
    Ingredients: Chayote, Persian cucumber, spinach, lemon juice, and water.
    Instructions: Blend chayote with Persian cucumber, spinach, lemon juice, and water for a refreshing detox smoothie.

These recipes showcase the versatility of chayote squash, from salads to soups and smoothies, making it easy to incorporate into a nutritious diet.

5 Ways to Try Chayote

How to Stir-Fry Chayote in 3 Minutes