Chayote, scientifically known as Sechium Edule, is a green, wrinkled, and pear-shaped vegetable native to Mesoamerica but now cultivated in various parts of the world. Often referred to as a vegetable pear, mirliton, or choko, chayote belongs to the gourd family, which includes cucumbers, pumpkins, and squash.

Due to its numerous health benefits and versatility, chayote has gained popularity in many dishes worldwide, offering a unique and refreshing addition to various recipes.

What is Chayote called in English?

Chayote is often simply called chayote. It is also called Mirliton in the United States.

What Does Chayote Taste Like?

The taste and texture of chayote are mild, delicate, and crisp with a hint of crunch. Although it is often softer and less watery than either of those veggies, its flavour is frequently compared to a cross between a cucumber and a zucchini. When eaten raw, some people additionally detect a little sweetness resembling that of an apple or a pear in the flavour profile.

Chayote is a versatile component used in a variety of culinary applications due to its very neutral and delicate flavour. It is a flexible addition to both savoury and sweet meals since it rapidly absorbs the flavours of the things it is cooked with. Using chayote in salads, stir-fries, soups, or even desserts allows you to enhance and complement a variety of tastes and cuisines.

Is Chayote a fruit or a Vegetable?

Chayote (Sechium edule) is considered a vegetable, although it is technically a fruit botanically. It is a member of the gourd family, Cucurbitaceae, which includes other fruits and vegetables like cucumbers, pumpkins, and zucchinis.

In culinary terms, chayote is typically treated as a vegetable and used in savoury dishes, but its mild, slightly sweet flavour and crisp texture make it a versatile ingredient that can be used in both savoury and sweet preparations.

Nutritional Value of Chayote

Chayote is a nutritious vegetable that offers several health benefits. Here is the approximate nutritional value of 1 cup (about 132 grams) of raw, sliced chayote:

● Calories: 25

● Carbohydrates: 6 grams

● Dietary Fibre: 2.2 grams

● Sugars: 1 gram

● Protein: 1 gram

● Fat: 0 grams

Health benefits of chayote

Here are a few health benefits of Chayote:

Low in Calories: Chayote is a low-calorie vegetable, making it an excellent choice for those looking to manage their weight while still enjoying a satisfying meal.

Rich in Fibre: It contains a good amount of dietary fibre, which aids digestion, promotes regular bowel movements, and helps maintain a healthy digestive system.

High in Vitamin C: Chayote is a great source of vitamin C, an antioxidant that supports the immune system, promotes skin health, and aids in wound healing.

Vitamins and Minerals: It provides essential vitamins and minerals like vitamin B6, folate, potassium, and magnesium, which contribute to overall health and well-being.

Antioxidant Properties: Chayote contains antioxidants that help combat free radicals in the body, potentially reducing the risk of chronic diseases and supporting cellular health.

Heart Health: Its low sodium and high potassium content may help regulate blood pressure and reduce the risk of heart disease. The fibre in chayote can also help lower cholesterol levels.

Weight Management: Due to its low calorie and high fibre content, chayote can help with weight management by promoting a feeling of fullness and reducing calorie intake.

Bone Health: Chayote contains minerals like magnesium and phosphorus, which are important for maintaining healthy bones and teeth.

Diabetes Management: The insoluble and soluble fibre in chayote can help stabilise blood sugar levels and improve insulin sensitivity, making it a potentially beneficial food for individuals with diabetes.

Hydration: Chayote has a high water content, which helps keep you hydrated and supports overall bodily functions.

Skin Health: The vitamin C and other antioxidants in chayote may contribute to healthy, radiant skin and help protect against skin ageing.

Digestive Health: Chayote's fibre content aids in digestion and can help prevent constipation and other digestive issues.

Anti-Inflammatory: Some studies suggest that chayote may have anti-inflammatory properties, which can help reduce inflammation.

Potential uses of Chayote in Fatty Liver

Chayote can be incorporated into a diet for individuals with fatty liver disease (non-alcoholic fatty liver disease or NAFLD) as part of an overall strategy to promote liver health. While chayote alone is not a cure or treatment for fatty liver, it offers several potential benefits due to its nutritional content and versatility. Here are some ways chayote can be used:

Fibre-Rich Food: Chayote is a good source of dietary fibre, which can be beneficial for individuals with fatty liver. Fibre can help regulate blood sugar levels, improve insulin sensitivity, and promote a feeling of fullness, which may aid in weight management—a key factor in managing NAFLD.

Low-Calorie Option: Chayote is low in calories, making it a suitable choice for those looking to maintain or lose weight, which can help improve fatty liver conditions.

Substitute for High-Fat Ingredients: Chayote can be used as a low-calorie, low-fat alternative to ingredients like potatoes or other starchy vegetables in recipes. It can be boiled, mashed, or roasted for a potato-like texture and flavour.

Incorporate in Low-Fat Recipes: Use chayote in recipes that are designed to be low in saturated fats and processed sugars. Replace high-fat or high-sugar ingredients with chayote to make dishes more liver-friendly.

Include in Balanced Meals: Chayote can be a part of balanced, liver-healthy meals that include lean proteins, whole grains, and plenty of fruits and vegetables. Combining chayote with other nutrient-dense foods can provide a range of essential vitamins and minerals.

Stir-Fries and Soups: Add chayote to stir-fries and soups with other vegetables and lean proteins. Cook with minimal oil to keep the dish low in saturated fats.

Risk and Side Effects of Chayote

Chayote is generally considered safe for consumption and is well-tolerated by most people. However, there are a few potential risks and side effects to be aware of:

Allergic Reactions: While rare, some individuals may be allergic to chayote. Allergic reactions can include symptoms such as itching, swelling, hives, difficulty breathing, and digestive distress. If you experience any of these symptoms after consuming chayote, seek medical attention immediately.

Oxalate Content: Chayote contains oxalates, which are compounds that can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are prone to them, it's advisable to moderate your intake of foods high in oxalates, including chayote. Drinking plenty of water and maintaining a balanced diet can help reduce the risk.

Digestive Issues: Some people may experience mild digestive discomfort, such as gas or bloating, after consuming chayote. Cooking chayote can help make it easier to digest, and avoiding excessive consumption at one time may also reduce the risk of digestive issues.

Latex Allergy Cross-Reactivity: Chayote is a member of the Cucurbitaceae family, which includes vegetables like cucumbers, melons, and zucchinis. Some individuals with latex allergies may experience cross-reactivity with certain proteins found in these vegetables. If you have a latex allergy, be cautious when trying chayote for the first time and monitor for any allergic symptoms.

How to Eat Chayote

Choose a Ripe Chayote: Look for chayotes that are firm, without any soft spots or blemishes. The skin should be smooth and free from wrinkles. Chayotes can come in different colours, but green ones are the most common.

Wash Thoroughly: Before preparing chayote, wash it under running water to remove any dirt or residues from the skin.

Peel the Skin: The skin of chayote is edible but can be tough and slightly bitter. Most people prefer to peel chayote. You can use a vegetable peeler or a knife to remove the skin. If the chayote is young and tender, the skin may be thinner and more palatable, so peeling may not be necessary.

Cut and Remove the Seed: Slice the chayote in half lengthwise. Inside, you'll find a single seed or pit, which is generally edible when cooked but can be removed if it's large or hard. You can use a spoon or a knife to scoop out the seed.

Choose Your Preparation Method: Chayote can be enjoyed in various ways, depending on your culinary preferences:

● Raw: After peeling and removing the seed, you can slice or julienne chayote to add to salads or use it as a crunchy, refreshing snack.

● Cooked: Chayote can be boiled, steamed, stir-fried, roasted, or used in soups and stews. Cook it until it becomes tender but still retains a slight crunch.

● Mashed: Cooked chayote can be mashed and seasoned like mashed potatoes.

● Stuffed: Hollow out the centre of chayote halves and stuff them with a mixture of your choice, then bake until tender.

Season to Taste: Chayote has a mild flavour, so it pairs well with a variety of seasonings, herbs, and spices. You can season it with salt, pepper, garlic, herbs, olive oil, or any other flavours you enjoy.

Incorporate into Recipes: Chayote can be used in a wide range of dishes, from salads and stir-fries to soups, casseroles, and even desserts. Experiment with different recipes and cooking methods to discover your favourite way to enjoy chayote. 

How to Use Chayote?

Raw in Salads: Chayote can be eaten raw in salads. Simply peel and slice it thinly or julienne it to add a crisp and slightly sweet element to your salad.

Stir-Fries: Chayote can be diced and added to stir-fry dishes with other vegetables and protein sources like chicken, shrimp, or tofu. Its mild flavour and crunchy texture make it a great addition to stir-fries.

Boiled or Steamed: You can boil or steam chayote slices or cubes until they are tender but still firm. Season with salt and pepper or your favourite spices for a simple side dish.

Mashed: Cooked chayote can be mashed, similar to mashed potatoes. Add butter, garlic, herbs, or cheese for extra flavour.

Soups and Stews: Chayote can be diced and added to soups, stews, or curries. It absorbs the flavours of the broth and other ingredients while maintaining its texture.

Roasting: Roasting chayote in the oven with olive oil and seasonings can bring out its natural sweetness and create a delicious side dish.

How to Cook Chayote Squash

Chayote squash, or chayote or vegetable pear, can be prepared in various ways, making it a versatile and healthy addition to your meals. Here's a simple recipe for sautéed chayote squash:

Ingredients:

● 2 chayote squash

● 2 tablespoons olive oil or butter

● 1 small onion, finely chopped (optional)

● 2 cloves garlic, minced (optional)

● Salt and pepper to taste

● Fresh herbs or spices of your choice (e.g., thyme, rosemary, paprika, cumin, etc., optional)

Instructions:

Prepare the Chayote: Wash the chayote squash thoroughly under running water to remove any dirt or residues.

Using a vegetable peeler or a knife, peel the chayote to remove the skin. The skin can be tough and slightly bitter.

Slice the chayote in half lengthwise, exposing the seeds. If the seed is large or hard, you can scoop it out with a spoon. If it's tender, you can leave it in.

Cut the chayote into slices, cubes, or your desired shape. Smaller pieces will cook faster.

Sauté the Chayote: In a skillet or frying pan, heat the olive oil or butter over medium heat.

If you're using onions and garlic, sauté them for a few minutes until they become fragrant and translucent.

Add the Chayote: Add the sliced or cubed chayote to the pan. Stir to coat the chayote evenly with the oil or butter.

Season: Season the chayote with salt, pepper, and any fresh herbs or spices you prefer. Common options include thyme, rosemary, paprika, cumin, or any herbs and spices you enjoy.

Sauté: Sauté the chayote over medium heat, stirring occasionally, for about 10-15 minutes or until it becomes tender and slightly caramelised. The cooking time may vary depending on the size of your chayote pieces.

Taste and Adjust: Taste the chayote and adjust the seasoning if necessary. You can add a bit more salt, pepper, or herbs/spices to suit your taste.

Regardless of its classification, chayote offers numerous health benefits. Its low-calorie content, high fibre, and rich nutrient profile make it a valuable addition to a balanced diet. Chayote is a source of essential vitamins, minerals, and antioxidants, contributing to overall well-being.

Incorporating chayote into your meals not only adds a pleasant taste and texture but also provides a range of nutrients that can enhance your culinary experiences while promoting health. Check us out here at our African Grocery Store for chayote and other quality groceries.