In a world swimming in toxic pesticide residue and GMO mega-crops, we collectively seem to have lost sight of healthy, fast-growing (invasive?) plants which produce astronomical amounts of super-nutrition. In Australia, Morning Glory is classified as a noxious weed and banned. Here in Thailand? It's a popular national dish we EAT instead of positioning it.
And likewise the humble Chayote. Botanically Sechium edule. Not actually an Asian or Thai plant at all, originating in Mexico and first cultivated by the Aztecs, but very much at home in poor Thai mountain villages where it THRIVES.
This week, I was gifted, rather hesitantly, a big bag of Chayote fruits.
"Farang (foreigner) can eat it too?" my friend asked. As if offering such a prolific and humble mountain village food might be some sort of an insult to my white, delicate, presumably aristocratic tastes.
In Australia my mother cooked it on the odd occasion and it was pretty blurgh. But basically she boiled it and managed to make many vegetables taste blugh by overcooking, boiling and adding nutmeg. Shudder. I remember she called it choko.
We do eat chayote greens often here in Thailand, and they're common. Always cheap and super delicious. Stir fried with fresh chili and garlic and a little miso or oyster sauce.
Source
Inspired by that thought and not having eaten one of the fruits for literally DECADES, I decided to go online and do some research about nutrition value, growing conditions and ideal locations, thinking I could always sprout and grow them into vines for at-hand yummy fresh greens every day.
Firstly, I found this really helpful video explaining how to prune and grow it. What surprised me? The amount of regular trimming and pruning required means chayote greens would be on the menu every other day, and that fact that one well tended vine can produce upwards of 100 chayote fruit!! Wowie!!
What I learned SURPRISED me and has made me question WHY we aren't growing more plants and foods like this, which give HUGE return for minimal times/space, which are delicious (if you know how to prepare them) and which, surprisingly have a phenomenal nutritional profile. It's the sort of plant you can easily grow on a fence, over the back of a rice barn or chicken coop, or on the stand for a water tank.
The nutritional profile of just one average fruit is amazing.
A single chayote squash (203 grams) provides the following nutrients (1Trusted Source):
Calories: 39
Carbs: 9 grams
Protein: 2 grams
Fat: 0 grams
Fiber: 4 grams — 14% of the Reference Daily Intake (RDI)
Vitamin C: 26% of the RDI
Vitamin B9 (folate): 47% of the RDI
Vitamin K: 10% of the RDI
Vitamin B6: 8% of the RDI
Manganese: 19% of the RDI
Copper: 12% of the RDI
Zinc: 10% of the RDI
Potassium: 7% of the RDI
Magnesium: 6% of the RDI
Notably, chayote is particularly high in folate, which promotes proper cell division.
Alongside its nutrient density, chayote also happens to be low in calories, fat, sodium, and total carbs. Source
Chayote squash provides the antioxidants quercetin, myricetin, morin, and kaempferol. Of these, myricetin occurs in the highest amounts. Research suggests that myricetin carries strong anticancer, anti diabetes, and anti-inflammatory properties. Source
The chayote leaves are particularly rich in folate, which promotes optimal & healthy cell division.
Discovering this plant has been used as a natural medicine since Aztec times? Again.... wow.
Leaves and fruit have laxative, diuretic, cardiovascular and anti-inflammatory properties.
Decoctions made from the leaves or fruits are used to relieve urine retention and burning during urination as well as to dissolve kidney stones and to assist in the treatment of arteriosclerosis and hypertension.
Raw pulp of the fruit is calming for skin rashes and roasted leaves used in the suppuration of boils.
Herbal tea made with chayote leaves is used for lowering high blood pressure, dissolving kidney stones and treating atherosclerosis, or even hardening of the arteries. Source
In an increasingly unwell world where so many of the "staple" foods are low in nutrients, chayote is a stand out in terms of ease, yield, versatility and nutrition.
As we plan and step forward into hopefully a more sustainable world, one way forward is to locally grow more plants like chayote to reduce demand for mono-cropped grains and pesticide-dependent vegetables.
The challenge, of course, is preparation. And so, apart from sprouting a few chayote fruits with the intention of creeping a couple of chayote vines over the boring, blank brick back wall for daily, fresh greens, I am on a mission to learn to cook amazing dishes with them.
Do you grow or cook with chayote?
Any recipes or ideas to share?
Better and easier food and garden solutions that are high yield and optimally nutritious should be on everyone's radar. Because food security IS a growing issue for many, and having more local, cheap yumminess available makes sense wherever you are.
Love to hear your chayote experiences below in the comments.
Get Your FREE Hive Account
