He aha ka Chayote Squash, Pololei?

Anter

• He aha ka Chayote?
• ʻO nā pono a me nā meaʻai o Chayote
• Pehea e kūʻai ai i ka Chayote
• Pehea e kuke ai a ʻai ai i ka Chayote
• Nānā no

ʻOiaʻiʻo, ʻike ʻoe e pili ana i kaʻuala (a me kā lākou lattes) a ua lohe paha e pili ana i ka butternut a me ka acorn squash, pū kekahi. Akā pehea ka ʻōpala chayote? E like me ka pea i ka nui a me ke ʻano, kēia ʻōmaʻomaʻo ʻōmaʻomaʻo kahi ʻano o ka palaʻai kauwela e kaena nei i kahi mōʻaukala loloa * a ua lako ʻia me nā mea pono e like me ka fiber, magnesium, a me ka calcium. Eia nā pōmaikaʻi o ka chayote, me ke ʻano o ke kūʻai ʻana, ka kuke ʻana, a me ka ʻai ʻana i ka chayote.

He aha ka Chayote?

ʻO Chayote (aka pear pear or mirliton) kahi ʻano o ka squash kauwela, wahi a Wesley McWhorter, MS, RD, chef a me dietitian ma UTHealth School of Public Health. Manaʻo ʻia ʻenehana he hua - like me ke kōmato - akā ʻaʻole paha ia kahi mea āu e makemake ai e nahu e like me ka ʻāpala. ʻOluʻolu i ka ʻono a me ka crunchy i ke ʻano, ulu kēia ʻōpuʻu ʻōmaʻomaʻo lumpy ma luna o ke kumulāʻau piʻi piʻi lōʻihi i nā anuanu mahana ma ka honua holoʻokoʻa. ʻOiai ua hele wale ʻo ia i ka US i ka hopena o ke kenekulia ʻumikūmāiwa, ua mahi ʻia ka chayote mai ka wā ma mua o Columbian, e like me ka Center for New Crops and Plant Products ma Purdue University.

I ka ʻoiaʻiʻo, hōʻike nā mea i loaʻa i kahi ʻano o ka chayote squash - Sechium edule - ua hoʻolaha ākea ʻia ma "Mesoamerica" ​​(ʻo ka ʻāina a me ka moʻomeheu e hoʻonui ana mai Mexico a waena o Central America, me Guatemala, Belize, Honduras, a me El Salvador). Mai laila aku, manaʻoʻiʻo ʻia ua hoʻolaha ka ʻumeʻa pear i ka hema i (a ma) ʻAmelika Hema, e hoʻokūpaʻa hou iā ia iho ma ke ʻano he mea nui o nā meaʻai a me nā lāʻau lapaʻau, e like me ka Center for New Crops and Plant Products at Purdue University. ʻOiai ʻaʻole i hoʻohana ʻia ka lau chayote i kēia lā e hoʻopau i nā pōhaku ʻāʻī, ua hoʻopiha ʻia ka hua holoʻokoʻa i nā pono kūpono. A ma kēlā ʻōlelo…

ʻO nā pono a me nā meaʻai o Chayote

E like me nā huaʻai ʻē aʻe, kiʻekiʻe ka chayote i nā antioxidants a me nā huaora - ʻo ia hoʻi ka huaʻa B, ka huaʻa C, ka pālolo, a me nā waikawa amino. Loaʻa iā ia kahi pilikino pono maikaʻi loa: Hoʻokahi wale nō chayote (~ 203 gram) he 39 wale nō nā kalori, .3 mau momona o ka momona, a me 9 mau ʻōpelu momona, e like me ka US Department of Agriculture (USDA). ʻOiai ʻaʻole ʻo ia ka mea i hoʻopiha piha ʻia i ka protein ma ka mākeke (1.7 grams i ka chayote hoʻokahi), ua hoʻopiha ʻia ka ʻōpala kauwela me nā meaʻai maikaʻi ʻē aʻe, e like me ka fiber filling, magnesium boosting mood, a me ka calcium hoʻoikaika iwi.

ʻO kēlā ʻōlelo, nui ka nui o nā meaʻai i loko o ka ʻili, no laila e mālama pono i ka wā e kuke ai a ʻai. Ma ke ʻano holoʻokoʻa, hana maikaʻi ʻo chayote ma ke ʻano he pani no nā mea kanu starchy no kēlā me kēia mea e ʻimi ana e ʻokiʻoki i nā kāpena a i ʻole ka mea e ukali nei i ka papaʻai low-carb e like me keto a i ʻole Atkins.

Pehea e kūʻai ai i ka Chayote

Loaʻa ʻo Chayote i nā hale kūʻai. Eia nō naʻe, inā waiho kāu ʻāpana huahana i kahi mea i makemake ʻia, ʻoi aku ka maikaʻi o ka loaʻa ʻana o ia mea ma kahi hale kūʻai kūikawā e like me Whole Foods a i ʻole ma ka mākeke mahiʻai o kou wahi. Ma muli o ka hāʻawi ʻana o nā anilā mehana i kahi wā ulu ulu lōʻihi no ka palaʻai chayote, ʻoi aku paha ka loaʻa o ka hua i ka makahiki i nā wahi me ka manawa mahana. (Pili: Nā mea ʻono a me nā mea ʻono e hoʻohana ana i ke kauwela hana)

No ke koho ʻana i kahi chayote pala, e nānā no ka mea paʻa i ka hoʻopā, ma waena o ka ʻōmaʻomaʻo o ka ʻōmaʻomaʻo a me ka ʻole o nā kiko ʻeleʻele (ʻokoʻa nā kala like ʻole inā paʻa nā hua).

Pehea e kuke ai a ʻai ai i ka Chayote

ʻAʻohe pane e pili ana i ka kuke ʻana i ka chayote. Hiki iā ʻoe ke ʻai i nā ʻāpana āpau o ka palaʻai (a pono paha, ʻoiai ʻo ka nui o nā meaola i loko o ka peel), kahi e hoʻohana ai i ka kuke ʻana a me ka ʻai ʻana. E hoʻopuka kēlā me kēia ala i nā ʻono ʻokoʻa a me nā ʻano like ʻole. ʻO kahi laʻana, ʻo ke kāhili ʻana i ka caramelize i ka chayote ma muli o kāna kō.

Pono i kahi inspo iki? Eia ke ʻano e leʻaleʻa ai i ka ʻōpala chayote ma ka home:

• E ʻai maka: Hoʻohana ʻo Chef Saul Montiel mai Cantina Rooftop ma New York City i ka maka a julienned e hoʻohui i ka crunch i kahi salakeke; pau me ka lime wai, spicy Mexican meaʻala (Tajin), a me ka aila ʻoliva a, violá, ua loaʻa iā ʻoe kahi hana chayote maʻalahi (a fibrous!).
• Hoʻohana ia i sopa: ʻO ka ʻono ʻoluʻolu, hiki iā ʻoe ke hoʻokaʻawale i ka ʻōpala e kūpono i kēlā me kēia palette. Hiki iā Chayote ke lawelawe i nā mea ʻala wiwo ʻole e like me chipotle, harissa, a me curry. "ʻO kaʻu ala punahele e hoʻohana ai i ka chayote i loko o kahi sopa kuʻuna a koʻu makuahine i lawelawe ai ma kāna hale ʻaina ma Mexico: mole de olla," wahi a Chef Montiel. Ua hana ʻia me ka ʻiʻo chayote, zucchini, nā pīni ʻōmaʻomaʻo, ke kulina, ka ʻuala, ka ʻiʻo chambarete a me ka aguja (steak), i hoʻokomo ʻia i loko o ka hupa chili, a hoʻomoʻi ʻia me ke kālika, aniani, a me ka epazote (he lāʻau Mekiko). "Hoʻohālikelike ka chayote i ka spiciness a hoʻohui i kahi ʻono momona i ka sop rib liʻiliʻi," wahi a Chef Montiel.
• Hoʻomoʻa ia: ʻO kekahi o nā ala maʻalahi e hoʻomaka e hoʻokolohua me ka chayote (a i ʻole kekahi mea kanu hou, TBH) ma ka hoʻomoʻa ʻana iā ia. Paipai ʻo McWhorter i kēia papa hana chayote kālua ʻia maʻalahi: 2 punetēpō aila āu i koho ai + pepa ʻeleʻele lepo + 1 paona chayote ʻoki ʻia. E puhi i ka 375 ° F no 15 a 20 mau minuke. A laila hoʻohui i ka paʻakai-akā wale nō ma hope kuke ʻia ka chayote. Haʻawina ʻepekema: Huki ka paʻakai i ka paia ma waho o nā paia o nā mea kanu ma o osmosis. "Inā ʻoe e huki i ka wai i ka wā e kuke ai kahi mea kanu waiwai wai (a hua paha), alakaʻi ia i kahi huahana make wai ʻole a puhi ʻia hoʻi me ke ʻano maikaʻi ʻole, keu hoʻi me ka squash kauwela a me nā ʻano eggplant," wahi a McWhorter. Inā kali ʻoe a hiki i ka wā ma hope, loaʻa iā ʻoe ka ʻono paʻakai - me ka ʻole o ka pōʻino o ka chayote i ke kaʻina hana. Ke laina lalo: E hoʻololi ana kēia ʻōlelo aʻoaʻo i kāu pāʻani kaila mau loa. (E pili ana: 9 Kinda Brilliant Roasted Vegetable Combinations)

Manaʻo a ka Lunahooponopono: ʻO ka mana o mua o kēia ʻatikala i hōʻike ʻia ʻaʻole he mea kanu kaulana ka ʻōpala chayote. ʻAʻole kēia ko mākou manaʻo, a ʻike mākou pehea e hiki ai ke unuhi ʻia ka manaʻo e like me ka noʻonoʻo ʻole moʻomeheu. No laila ua hōʻano hou mākou i kēia ʻatikala e noʻonoʻo i ka mōʻaukala waiwai a lōʻihi o chayote, me kāna mau pono olakino.

Nānā no