Chayote (Mirliton), raw
Chayote, often recognized by its regional name mirliton or as a vegetable pear, is a crisp, pale green gourd that brings a refreshing crunch to the vegetable category. When enjoyed in its uncooked state, it offers a firm, hydrating texture remarkably similar to jicama or a crisp apple, paired with a very mild, slightly sweet flavor profile. This subtle taste makes it a fantastic culinary canvas that effortlessly absorbs the vibrant flavors of citrus, vinegars, and spices. Culinary enthusiasts frequently julienne, dice, or thinly slice it to add a delightful bite to fresh salads, tangy slaws, and zesty salsas. By incorporating it into everyday raw dishes, home chefs can elevate the texture of their meals while taking full advantage of the impressive nutrition facts for Chayote (Mirliton), raw.
Culinary & Storage Tips
Selection
Choose firm, heavy-for-their-size chayotes with smooth, unblemished skin and an even light-green color. Avoid those with deep wrinkles, soft spots, or signs of sprouting.
Storage
Place unwashed chayote in a perforated plastic bag or wrap it loosely in a paper towel, then store it in the crisper drawer of your refrigerator for up to 2 to 3 weeks.
Healthy Uses
- •Grate or julienne raw chayote into a refreshing slaw with lime juice, cilantro, and chili flakes.
- •Dice it into fresh salsas to add a satisfying crunch without overpowering other flavors.
- •Blend raw chayote into green smoothies for added hydration, fiber, and vitamin C.
Macronutrients
Per Serving
Micronutrients
| Nutrient | Amount |
|---|---|
| Calcium | |
| Choline | |
| Copper | |
| Folate (B9) | |
| Iron | |
| Magnesium | |
| Manganese | |
| Niacin (B3) | |
| Phosphorus | |
| Potassium | |
| Riboflavin (B2) | |
| Selenium | |
| Sodium | |
| Thiamin (B1) | |
| Vitamin A | |
| Vitamin B12 | |
| Vitamin B6 | |
| Vitamin C | |
| Vitamin D | |
| Vitamin E | |
| Vitamin K | |
| Zinc |
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