Low-Calorie • High-Fiber • Diabetes- & WW-Friendly

Chayote is a mild, crunchy squash used widely in Mediterranean, Asian, and South American cooking. It absorbs flavors beautifully and is excellent for weight loss.

🌟 HEALTH BENEFITS OF CHAYOTE

✅ Nutritional Highlights (per 1 cup cooked)

• Very low calorie

• High fiber → improves digestion & fullness

• Low glycemic → great for diabetes

• Rich in vitamin C, folate, potassium

• Anti-inflammatory & heart-healthy

💪 Key Benefits

• Supports weight loss

• Helps control blood sugar

• Reduces bloating & water retention

• Supports gut health

• Good for blood pressure

✔ Naturally WW zero-point when cooked without oil

🍽️ EASY & HEALTHY CHAYOTE RECIPES

🥗 1️⃣ Simple Garlic Sautéed Chayote (10 Minutes)

Ingredients

• 2 chayote, peeled & sliced

• 1 tsp olive oil (optional)

• 2 cloves garlic, minced

• Salt & black pepper

Instructions

1. Heat oil in a pan.

2. Add garlic, sauté 20 seconds.

3. Add chayote, stir-fry 5–7 minutes until tender-crisp.

4. Season and serve.

✔ WW: 0–1 point

🍲 2️⃣ Chayote Detox Soup

Ingredients

• 2 chayote, cubed

• 1 onion, chopped

• 2 cloves garlic

• 4 cups vegetable broth

• Salt, pepper, pinch turmeric

Instructions

1. Simmer all ingredients 20 minutes.

2. Blend until smooth or leave chunky.

3. Finish with lemon juice.

✔ Excellent for fat loss & digestion

🥗 3️⃣ Raw Chayote Salad (Crunchy & Fresh)

Ingredients

• 1 chayote, julienned

• Lemon juice

• Salt & black pepper

• Fresh herbs

Instructions

Toss everything and chill 10 minutes.

✔ Cooling • great for summer

🍛 4️⃣ Spiced Chayote Stir-Fry (Asian Style)

Ingredients

• Sliced chayote

• Garlic, ginger

• Soy sauce or tamari

• Chili flakes

Instructions

Stir-fry on high heat 6–8 minutes.

🧀 5️⃣ Chayote & Cheese Bake (Comfort Style)

Ingredients

• Boiled chayote slices

• Greek yogurt or light cream

• Cheese (moderate amount)

Bake

375°F (190°C) for 20 minutes

❓ Q & A

Q: Do I need to peel chayote?
A: Yes—the skin is tough. Peel and remove the soft seed if large.

Q: Can I eat chayote raw?
A: Yes—great in salads.

Q: Is chayote good for diabetes?
A: Very—low carb and stabilizes blood sugar.

Q: How long does it keep?
A: Raw: 2 weeks refrigerated
Cooked: 3–4 days

🔄 FLAVOR IDEAS

• Mediterranean: lemon + olive oil + herbs

• Indian: cumin + turmeric

• Mexican: lime + chili + cilantro

• Keto/Low-Carb: cheese + garlic butter (light)