Quick Answer
Yes, you can absolutely juice chayote squash! Chayote squash has a mild flavor that makes it a great addition to fresh juices. It blends well with other fruits and vegetables to create a tasty and nutritious beverage.
What is Chayote Squash?
Chayote squash, also known as mirliton, is a type of summer squash that is popular in Latin American and Cajun cuisines. It is a light green, pear-shaped squash with a mild taste and crisp, juicy flesh.
Some key facts about chayote squash:
- Chayote is a member of the gourd family Cucurbitaceae along with cucumbers, melons, and squash.
- The squash is native to Mexico and Central America.
- There are two main varieties – one has smooth skin and the other has prickly skin.
- Chayote squash is low in calories and contains fiber, vitamin C, zinc, potassium, and folate.
- It has a very mild flavor and takes on the taste of ingredients it is cooked with.
Is Chayote Squash Good for Juicing?
Chayote squash contains high amounts of water and has a mild, slightly sweet flavor, making it an excellent choice for juicing.
Here are some of the reasons why chayote is great for juicing:
- High water content – Chayote squash is about 95% water. This makes it perfect for creating a hydrating, nutrient-dense drink.
- Mild flavor – The mellow taste of chayote allows other stronger or more bitter ingredients to shine through in a juice.
- Mixes well – Chayote blends smoothly with fruits like apples, oranges, pineapples as well as vegetables like cucumber, celery, kale.
- Nutrient boost – Chayote contains vitamin C, folate, zinc and magnesium. Adding it to juice provides extra nutrients.
- Low calories – With only 19 calories per cup, chayote adds volume and nutrients without a lot of calories.
The high water content and mild taste make chayote an ideal base for juices. It takes on the flavors of other ingredients well. The vitamin C, folate and mineral content provides an extra boost of nutrition.
Chayote Juice Benefits
Drinking chayote juice offers many potential health benefits. Here are some of the top benefits you can get from adding this squash to your juices:
- Hydration – With its high water content, chayote juice helps keep the body hydrated and refreshed.
- Vitamin C – Just one cup of chayote contains over 20% of the RDI for vitamin C, an antioxidant that supports immune function.
- Blood pressure – Chayote provides potassium, an electrolyte that helps lower blood pressure.
- Heart health – The folate in chayote juice promotes healthy homocysteine levels to support cardiovascular function.
- Vision – Lutein and zeaxanthin in chayote help maintain eye health and prevent age-related vision loss.
- Anti-inflammatory – Compounds like cucurbitacins and apigenin in chayote have anti-inflammatory properties.
Chayote juice also contains antioxidants like vitamin C, zinc, and manganese that can help neutralize free radicals and reduce oxidative stress. Its fiber content helps support digestive regularity and gut health as well.
Chayote Juice Recipe Ideas
Chayote has a very mild taste on its own so it can be combined with both fruits and vegetables to make delicious juices.
Here are some tasty chayote juice recipes to try:
Tropical Chayote Juice
- 1 chayote, peeled and chopped
- 1 orange, peeled
- 1 cup pineapple chunks
- 1-inch piece fresh ginger
- 1⁄2 lemon, peeled
This tropical juice combines the mild chayote with sweet pineapple, orange, and zesty ginger and lemon.
Green Chayote Juice
- 1 chayote, chopped
- 2 green apples, cored
- 1 cucumber, peeled
- 1⁄2 cup parsley
- 1-inch piece ginger
For this green veggie juice, chayote is paired with crisp apples, cucumber, parsley and spicy ginger.
Carrot Chayote Juice
- 1 chayote, chopped
- 3 carrots, peeled
- 1 beet, peeled
- 1 celery stalk
- 1⁄2 lemon, peeled
In this juice, earthy beets, sweet carrots, and celery blend perfectly with the mild chayote and a touch of lemon.
Chayote Apple Juice
- 1 chayote, chopped
- 2 apples, cored
- 1⁄2 cucumber, peeled
- Small handful mint leaves
For a simple juice, the sweetness of apples balances the mild chayote. Cucumber and mint add a refreshing flair.
Spicy Chayote Juice
- 1 chayote, chopped
- 1 jalapeño, stemmed
- 1 cucumber, peeled
- Juice of 1 lime
- Small handful cilantro
- 1-inch piece ginger
If you like some heat, add a jalapeño to complement the cooling cucumber, tart lime, and earthy cilantro.
Choosing a Chayote Squash for Juicing
Picking the right chayote squash is key for getting the best results from juicing. Follow these tips when selecting chayote:
- Choose squash that feels firm with smooth, unblemished skin.
- Smaller chayote tend to be sweeter and more tender.
- Pass on squash that have bruises, soft spots or dampness.
- For convenience, look for pre-cut or spiralized chayote in the produce section.
- Store chayote in the refrigerator up to one week.
The whole squash can be juiced with the peel on or it can be peeled for a smoother texture. To prepare, simply wash the chayote thoroughly, remove the pit and dice or chop to fit through your juicer chute.
Chayote Juice Storage
Like most fresh juices, chayote juice is best enjoyed immediately after making for the most flavor and nutrition.
Here are some tips for storing chayote juice:
- Drink juice right away for maximum quality.
- Store in an airtight container in the refrigerator up to 24 hours.
- Pour juice into ice cube trays and freeze for up to 6 months.
- Frozen juice cubes can be popped out and added to smoothies.
- Freeze juice in Popsicle molds for healthy chayote juice pops.
The sooner juice is consumed, the more the nutrients and flavors will be retained. But with proper storage in the fridge or freezer, the juice can last up to a day or be frozen for months.
Potential Downsides of Chayote Juice
Chayote juice provides many beneficial vitamins, minerals, and antioxidants. However, there are a couple potential downsides to consider:
- Lower fiber content – Juicing removes the pulp and skin which lowers the fiber content compared to eating the whole squash.
- Nutrient losses from oxidation – Exposure to light, air, and heat can degrade nutrients like vitamins C and A over time.
- High glycemic index – The juicing process results in concentrated fruit sugars that can spike blood sugar.
- Quickly perishable – Fresh juices have a short shelf life compared to whole produce.
Despite some nutrient losses from juicing, chayote juice still provides hydration and many beneficial vitamins, minerals, and antioxidants. Drinking the juice soon after making is best to maximize nutrition. Those with diabetes should be mindful of portion sizes.
Frequently Asked Questions
Here are answers to some common questions about juicing chayote squash:
Does chayote juice need to be strained?
Most juicers separate the juice from the pulp fairly efficiently. But for a smoother texture, you can strain the finished juice through a mesh strainer or cheesecloth to remove any excess fiber.
Is it better to juice chayote raw or cooked?
Raw chayote will yield the most nutrients in juice form. Cooking the squash first can help soften it but will also diminish some of the heat-sensitive vitamins like vitamin C.
Can you juice the entire chayote squash including the skin and seeds?
Yes, the entire squash can be juiced if your juicer is powerful enough to extract juice from the tough rind and seed. For maximum nutrition, juice everything but the very hard pit.
What kind of juicer is best for chayote?
A centrifugal or masticating juicer with a powerful motor works best to break down chayote’s firm flesh and extract the most juice. Always chop the squash to fit your juicer’s feed tube.
What are good ingredients to mix with chayote in juice?
Chayote works well paired with fruits like oranges, apples, pineapple, mango, and lime. Veggies like cucumber, celery, beets, carrots and leafy greens also combine nicely with its mild flavor.
Can you add chayote to store-bought juices?
Absolutely! Store-bought green juices are a convenient way to get nutrients on busy days. Chopped or spiralized raw chayote can be added to these juices for extra nutrition and hydration.
Conclusion
With its high water content and mild flavor, chayote squash makes an excellent addition to all kinds of nutritious juices.
Chayote juice provides vitamin C, folate, antioxidants, and minerals like potassium in a low-calorie beverage that tastes great. It combines smoothly with fruits, veggies, and herbs for limitless juicing possibilities.
Drink chayote juice soon after making and store any leftovers properly in the fridge or freezer to retain the most nutrients. Though juicing comes with some drawbacks like fiber loss, the concentrated nutrition and hydration in a chayote juice can be a healthy part of anyone’s diet.
