Chayote, scientifically known as Sechium for successis a vegetable with a low calorie content, in addition to being rich in water and fiber, which helps to prolong satiety, promoting weight loss.
Furthermore, chayote has excellent amounts of flavonoids, vitamin C and carotenoids, antioxidants that fight free radicals in the body and help prevent situations such as premature aging, diabetes and cardiovascular diseases.
All parts of the chayote can be consumed, such as the pulp, sprouts, skin, seeds and leaves. Chayote is found in supermarkets and markets, has a light flavor and can be eaten raw, in salads, or cooked, in preparations such as stews, soufflés and soups.
Main benefits
The main health benefits of consuming chayote are:
1. Prevent premature aging
Chayote is rich in flavonoids, such as quercetin and kaempferol, and vitamin C, antioxidants, present in high quantities especially in the peel and leaves of the vegetable, which combat excess free radicals in the body, protecting the skin against ultraviolet rays. from the sun and preventing premature aging.
Because it has good amounts of fiber, chayote also helps control blood sugar levels, preventing the formation of advanced glycation products (AGEs), thus reducing inflammation and preventing sagging skin.
2. Help with weight loss
Chayote is low in fat, carbohydrates and calories, making it a great food option to include in the menu of those who want to lose weight. See other low-calorie foods that help you lose weight.
Furthermore, chayote has excellent amounts of water and fiber, which help to prolong the feeling of satiety, reducing the desire to eat throughout the day and contributing to weight loss.
3. Fight constipation
Chayote has excellent amounts of soluble fiber, a type of fiber that facilitates the formation of fecal cake, combating constipation. Discover other foods rich in soluble fiber.
Furthermore, chayote is also rich in water, moistening and facilitating the elimination of feces.
4. Reduce triglycerides and “bad” cholesterol, LDL
Chayote contains great amounts of soluble fiber, a type of fiber that helps reduce the absorption of fat from food, promoting the balance of “bad” cholesterol levels, LDL, in the blood and preventing diseases, such as heart attack and atherosclerosis.
Furthermore, chayote is rich in flavonoids, such as quercetin and kaempferol, antioxidants that prevent the oxidation of fat cells, reducing total cholesterol and triglyceride levels in the blood.
5. Avoid diabetes
As it is a vegetable with good amounts of fiber, chayote helps balance blood glucose and insulin levels, preventing insulin resistance and diabetes.
Chayote also helps balance blood glucose levels, helping to control diabetes in people who already have the disease. However, it is important to remember that vegetables should not replace the use of medications prescribed by your doctor.
6. Control and prevent high blood pressure
Chayote is rich in potassium, a mineral that helps eliminate excess sodium from the body through urine, helping to balance blood pressure. Discover a list of other foods rich in potassium to include in your diet.
7. It can help with the formation of the baby
Because it is rich in folic acid, or vitamin B9, chayote is a food that can help in the formation and development of the baby’s brain and spinal cord during pregnancy, preventing problems such as spina bifida and anencephaly in children.
Nutritional information table
The following table contains nutritional information for 203g, which corresponds to 1 medium unit of raw chayote:
To obtain all the benefits from consuming chayote, it is also essential to maintain a healthy and balanced diet, associated with regular physical exercise.
How to consume chayote
Chayote can be consumed raw, which can be grated into salads, pickles or juices. The leaves, shoots and peels of the vegetable can be consumed in stews, cakes, soups or stews.
Chayote pulp can be used in savory preparations, such as soufflés, soups or stews, or in sweet preparations, such as cakes or jams.
Healthy chayote recipes
Chayote can be used in healthy sweet and savory recipes, such as soufflés, stews or cakes:
1. Chayote soufflé
Ingredients:
- 2 medium chayote;
- 5 egg whites;
- 3 egg yolks;
- 1/2 cup of milk;
- 2 tablespoons of butter;
- 2 tablespoons of wheat flour;
- ½ cup of grated parmesan cheese;
- 1 tablespoon of breadcrumbs;
- Nutmeg, black pepper and salt to taste;
- butter to grease the molds.
Preparation mode:
Wash, peel, dry well and cut the chayote into cubes. Place the butter in a pan over low heat and, when it melts, add the wheat flour and stir until it is lightly golden. Add the milk and stir with a whisk to dissolve the flour. Increase the heat to medium, add the salt, nutmeg and pepper, and stir until the mixture thickens slightly.
Place the chayote in the pan and stir for another 5 minutes. Transfer the mixture to a bowl and let it cool. When the cream is warm, add the egg yolks and Parmesan cheese, mixing with a spoon or spatula. Grease the sides of small molds with butter and sprinkle with the mixture made with 1 tablespoon of Parmesan cheese and breadcrumbs. Place the molds in the fridge for a few minutes.
Beat the egg whites with a pinch of salt in a mixer until stiff. Add ⅓ of the beaten egg whites to the chayote cream and stir with a spatula. Place the rest of the egg whites in the cream and mix gently. Fill the molds with the cream, place the molds in a baking dish with boiling water and bake in a bain-marie in a preheated oven at 180 ºC until the soufflés rise and turn golden. Carefully remove the baking dish from the oven and serve the soufflé immediately.
2. Sauteed chayote
Ingredients:
- 1 nipple;
- ½ onion;
- 1 tablespoon of butter;
- 1 teaspoon of dried oregano;
- Salt and black pepper to taste.
Preparation mode:
Wash, peel and dry the chayote well. Cut the chayote in half, lengthwise, and slice the halves into half moons. Peel and cut the onion into small cubes. Heat a frying pan over medium heat, add the butter and, after melting, add the onion and 1 pinch of salt and let it cook until it starts to brown.
Add the chayote, oregano and black pepper to the pan, mixing well. Lower the heat and cook for 5 to 7 minutes, until the chayote is cooked but still firm. Turn off the heat and serve.
3. Chayote shell cake
Ingredients:
- Washed shells of 4 chayotes;
- ½ cup of cow’s milk or vegetable milk (rice, coconut or soy);
- 2 tablespoons of olive oil;
- 4 eggs;
- 1 cup of brown sugar;
- 2 cups of wheat flour tea;
- 1 tablespoon of baking powder.
Preparation mode:
Blend the chayote shells, milk, oil and eggs in a blender. Transfer the mixture to a bowl and add the sugar, flour and yeast, mixing gently with a spoon or spatula, until smooth. Pour the dough into a greased pan and bake in a preheated oven at 180 ºC for around 20 minutes. Wait for it to cool and then serve.
4. Sautéed chayote sprouts (cambuquira)
Ingredients:
- ½ bunch of chayote sprouts;
- 2 stalks of green onion;
- 2 cloves of chopped garlic;
- 1 tablespoon of olive oil;
- Salt and black pepper to taste.
Preparation mode:
Wash well, dry and chop the chayote sprouts and set aside. Wash and chop the green onion and set aside. In a frying pan, heat the olive oil and add the garlic, sautéing until golden. Add the chayote sprouts, pepper and salt, mixing well. Cover and let cook for 5 minutes, stirring occasionally. Add chopped chives, mix well and serve immediately.
