Chayote Squash: The Powerful Superfood You Need

Chayote Squash, also known as mirliton or chocho, is a unique type of squash that belongs to the gourd family Cucurbitaceae. It originally hails from Central Mexico and parts of Latin America, but over time, it has been widely grown across the world. With its mild flavor and versatility in cooking, it is a staple in many households. 

What makes Chayote special is its impressive nutrition profile, as it is loaded with an array of essential vitamins, minerals, and fiber. These nutrients not only enhance overall well-being but also play a key role in promoting a healthy lifestyle.

One of the remarkable aspects of Chayote is its potential health benefits. Rich in antioxidant compounds, this squash may help slow visible signs of aging while providing natural anticancer properties. The high fiber content can also support digestion and contribute to improved metabolic function. 

Additionally, due to its nutrient density, it is often recommended during pregnancy to ensure proper fetal development. Whether eaten raw in salads or cooked in various dishes, Chayote is an excellent choice for those looking to maintain good health while enjoying a flavorful, nutrient-packed food.

What Is Chayote Squash?

Chayote is a green, bumpy squash with a mild flavor similar to cucumber and apple. It is native to Mexico but is now grown worldwide. You can find it in grocery stores, especially in Asian markets, Mexican markets, and Caribbean markets. The texture is crisp when raw but remains slightly firm when cooked. Chayote is a nutritious vegetable that is popular in various cuisines.

How to Pick the Best Chayote

When shopping for chayote, look for blemish-free, firm vegetables that are even in color. The best chayote should be fresh and ripe with a smooth surface. Avoid any that are soft, damaged, or have visible spots. Inspect the chayote carefully before buying to ensure the best quality. It should have a bright natural appearance and a firm texture.

Also Read: Irresistible Baked Boneless Chicken Thighs Recipe

Chayote can be eaten raw, pickled, cooked, or fried. When raw, it has a crunchy texture similar to jicama or honeydew melon. Before using, wash the chayote thoroughly. You can choose to peel it or leave it unpeeled, as the skin is slightly opaque. Slice it lengthwise and remove the pit along with the white part in the center. Use a sharp knife or spoon for this. Thinly slice or dice it according to your recipe.

How to Store Chayote

Since chayote is sold ripe, you should store it on the kitchen counter if using it within a few days. If your kitchen is warm, place it in the refrigerator immediately. Storing chayote in a cool, humid environment can extend its shelf life. It is best kept in a crisper drawer or a container to maintain its freshness.

Chayote Squash Recipe

Nutritional Info

Chayote is a low-calorie, high-fiber vegetable packed with vitamins like Vitamin C, folate, and potassium. It is great for digestive health and supports a healthy immune system.

Ingredients

• 3 cloves garlic, minced
• 1 medium yellow onion, finely diced
• 3 chayote squash (about 8 ounces each)
• 3 tablespoons vegetable oil
• 1 tablespoon plus 2 teaspoons fish sauce
• Freshly ground black pepper to taste

Instructions

1. Peel and halve the chayote squash. Remove the pit and the surrounding white part.
2. Thinly slice the squash.
3. Heat vegetable oil in a cast iron skillet over medium heat until shimmering.
4. Add garlic and stir until browned, about 2 minutes.
5. Add onion and cook until softened, about 3 minutes.
6. Add the chayote and stir frequently for 10 minutes until tender.
7. Stir in fish sauce and season with black pepper.
8. Serve hot with white rice or alongside grilled fish or meat.

Comparison Table

Feature	Chayote Squash	Other Squashes
Texture	Crisp, slightly firm	Soft, mushy when cooked
Flavor	Mild, cucumber-like	Sweet, nutty
Cooking Methods	Sautéed, stewed, raw	Roasted, baked, steamed
Nutritional Value	Low-calorie, high fiber	Varies (some higher in carbs)
Shelf Life	Long if stored properly	Varies based on type

Frequently Asked Questions

Can you eat chayote raw?

Yes, chayote can be eaten raw and has a crisp texture similar to jicama.

Does chayote need to be peeled?

No, but peeling is optional. The skin is slightly opaque and can be left on.

How long does chayote last in the refrigerator?

It can last for up to two weeks when stored properly in the crisper drawer.

What dishes can I make with chayote?

It is commonly used in soups, stews, sautéed dishes, and even salads.

Is chayote good for health?

Yes, chayote is low in calories and rich in fiber, vitamins, and antioxidants.

Conclusion

Chayote squash is a versatile and nutritious vegetable that is easy to prepare and store. Whether sautéed, stewed, or eaten raw, it offers a mild, refreshing flavor. It is a staple in Filipino, Mexican, and Caribbean cuisines. Try incorporating chayote into your meals for a healthy and flavorful dish!