07 Oct Chayote
By Natalie Warner
Have you heard of chayote? This pear shaped fruit is a popular food staple throughout the world, including in the Mesoamerica region between Mexico and Panama. Chayote is not only versatile in cooking, it is also comes with a plethora of health benefits.
Chayote belongs to the gourd family and can grow between 10-20cm (4-8 in) in length. It can be easily identified by its deep wrinkles, thin green skin, and white flesh. The flesh can either be smooth or prickly. The most common variety in Panama is with smooth skin. The fruit has a soft, edible pit that has a nutty flavor.
Chayote has a subtle, mild taste. There are various descriptions found on the Internet of what chayote tastes like. Some descriptions include a cross between a potato and a cucumber, or an apple and a cucumber. Although I love chayote, I do not like cucumber and feel that the Internet has it all wrong! Okay, maybe not completely. Personally, I feel like chayote has a subtle nutty flavor with the texture of a pear that is a little on the crisp side. As a result, chayote can fit in a variety of recipes.
Fun fact: Chayote was used as a mock substitute for apples in order to make apples go farther in Australia during World War II and the Great Depression. The fruit grows extensively throughout the country while apples do not.
In addition to being easy to cook with, chayote is also loaded with health benefits. Raw chayote has 25 calories for 132g, or 1 cup. It is also rich in dietary fiber; potassium; folate; vitamin C; and vitamins B1, B2, and B6.
Fun fact: Legend has it that the regenerative properties of chayote caused the mummification of people from San Bernadino, Columbia, who used it as a food staple. These mummies were discovered after a cemetery flooding in the 1950s. The cause is more likely due to climate and altitude since clothes were also preserved.
Selecting a chayote is relatively easy. Look for ones that are firm but have a slight give. Avoid any that are too soft or bruised.
The flesh of smooth chayote can be eaten or peeled. It is best to peel spiky chayote. It is advised to wear gloves and peel chayote under water as it is known to have a non-toxic sap that can cause skin irritation for those with sensitive skin.
Prickly Chayote. Source
The fruit can be served raw, although it is typically steamed, boiled, or baked. It is most often treated like a summer squash. Cut the chayote in quarters lengthwise, in order to prepare the fruit for cooking. A small spoon can be used to remove the seed if desired. As a general rule of thumb, slice chayote into 0.5 cm (1/4 in) slices for salads, and 7×2 cm (3×1 in) cubes for cooking. Chayote generally retains its shape and size throughout cooking, so actual sizes may vary depending on preference.
Here are recipes we think you may enjoy.
Stir Fry Chicken with Chayote
What are your favorite ways to cook chayote?