Spiny Zucchini or Chayote: What It Is, Its Benefits and How to Use It in the Kitchen

An exotic fruit of ancient origins, the prickly zucchini is a very common vegetable in South American cuisine, where it is called chayote and used just like a “simple” zucchini. A delicate flavor and countless beneficial properties are the characteristics of this increasingly well-known and appreciated food.

Also known as a zucchini , the spiny zucchini is a vegetable, the fruit of a plant belonging to the Cucurbitaceae family , an exotic product, native to Central America where it is commonly called chayote. Similar to a large green pear, the spiny zucchini is characterized by a very sweet taste that slightly recalls that of the yellow pumpkin and by a peel covered in needles : a poor food, which arrived in Europe many centuries ago and which we increasingly find on the shelves of our supermarkets. Rich in mineral salts and vitamins, the spiny zucchini has a diuretic and draining effect, is incredibly light and can be used in the kitchen in many recipes . If you have never heard of it, it’s time to get to know it better.

What is chayote or spiny zucchini

Native to Latin America, particularly Brazil and Costa Rica, the chayote is similar in shape to a large pear. It is also called sechio , centenary pumpkin , spiny potato and wolf’s tongue , as well as spiny zucchini : so many different names to indicate a green or yellow vegetable with an ovoid shape that can reach up to 15 centimeters in size, similar to a large zucchini covered with needle-shaped growths. Eaten both cooked and raw, the chayote is an incredibly light food, composed mainly of water, low in calories and rich in vitamins. The innermost part of the fruit is the embryo and the seed of the plant, while the surrounding pulp, which is also the edible part, is made up of the accumulation and reserve substance of the seed itself.

Properties of chayote

From a nutritional point of view, chayote is a real concentrate of vitamins , especially vitamin C and vitamin B, with a good quantity of water and a very low caloric intake (100 grams of product in fact contain just 19 calories). Rich in fiber and mineral salts , especially calcium, magnesium, zinc, phosphorus, iron and potassium, the chayote does not contain saturated, monounsaturated or polyunsaturated fats; low sugar and protein content while there is no lack of polyphenols and antioxidant substances that make this vegetable an excellent ally for our health.

Benefits

Ever easier to find on the shelves of our supermarkets, the prickly courgette is full of benefits : diuretic, anti-aging, friend of the immune system and ally of the bones, here are all the reasons why you should consume it and always have it on hand for recipes.

• Diuretic : composed mainly of water, sechio has a powerful diuretic effect, stimulates diuresis and, with it, the elimination of excess fluids and toxins ;
• friend of bones : calcium helps the development of joints and protects bones, especially during menopause ;
• protects and strengthens the defenses : vitamin C helps, stimulates and strengthens our immune system ;
• skin ally : thanks to the presence of vitamin C, chayote promotes the formation of collagen, essential for skin elasticity ;
• anti-aging effect : source of antioxidants, vitamins, mineral salts and flavonoids, courgette helps us fight aging and keep cells and tissues young, counteracting the action of free radicals;
• useful during pregnancy : thanks to folic acid, prickly courgette is particularly suitable for pregnant women ;
• beneficial for the kidneys : thanks to its diuretic action, the prickly courgette helps us keep our kidneys healthy, preventing the onset of stones and helping to dissolve existing ones;
• the fibres present in the prickly courgette guarantee a good feeling of satiety ;
• thanks to its mineral salts and antioxidant substances, chayote is able to improve and control blood pressure ;
• controls cholesterol : low in fat and rich in mineral salts, chayote is able to protect and stimulate the cardiovascular system, keeping in particular the level of cholesterol in the blood at bay, preventing dangerous accumulations.

Uses in cooking

Cooked or raw, the prickly courgette is used in cooking just like a “classic” courgette thanks to its delicate flavour that recalls that of the yellow pumpkin although slightly less sweet: once washed and peeled (better if with a pair of gloves to avoid pricking yourself with the needles), the prickly courgette must be deseeded and cut according to the recipe you are going to prepare.

In South American cuisine , chayote is used in minestrone, soups and stews but also in mixed salads – especially the smaller ones that have a more delicate flavour and can be eaten raw – or stuffed . If you choose to cook it, remember that the sechio does not require long cooking times and that it should be added to the other ingredients only shortly before finishing the preparation. Also excellent steamed for those who prefer healthy and light dishes, the sechio can also be fried in batter , perhaps for an alternative appetizer featuring new flavours.