The Best Fall Squash You've Never Heard Of

And how to cook it like a pro!

As the fall harvest fills our kitchens with hearty root vegetables, it's time to shine a light on an underrated star—chayote squash. Technically this crisp and mildly sweet gourd is a fruit, but it’s often prepared like a vegetable and brings a refreshing twist to your seasonal cooking.

Chayote, has several names.  From vegetable pear or mirliton to Buddha’s hand, it is a light green, wrinkled squash that hails most commonly from Mexico or Central America. It belongs to the gourd family, making it a cousin to cucumbers, melons, and pumpkins. With a firm texture that holds up well to roasting, sautéing, or even pickling, chayote is versatile enough to complement savory and sweet dishes alike. Its mild flavor acts as a blank canvas, soaking up spices and other ingredients.

It's also packed with nutrients while remaining very low in calories, making it an excellent choice for health-conscious eaters. Here’s what a serving of chayote brings to the table:

• Chayote is a great source of Vitamin C.  One serving provides 20% daily value (DV) which helps to neutralize harmful free radicals and supports immune function and skin health.
• One serving of chayote delivers 4g of gut supporting fiber which promotes digestive health and helps keep you full longer, making it great for weight management.

Want to try a new way to incorporate chayote into your fall meals? Check out this fusion of spices and tropical sweetness with Pan-Roasted Indian-Spiced Chayote Squash & Pineapple. It’s a vibrant dish that combines the earthiness of cumin and turmeric with the sweetness of pineapple. Here's how to make it:

Ingredients:

• 2 DOLE^® Chayotes, seeded and cut into 1-inch chunks
• 1 DOLE^® White Onion, halved and cut into 1-inch chunks
• 2 cups coarsely chopped DOLE^® Pineapple
• 3 tablespoons olive oil
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ¾ teaspoon kosher salt
• ½ teaspoon turmeric
• 4 garlic cloves, minced
• 2 teaspoons grated fresh ginger
• Chopped fresh mint, crushed red pepper flakes, and/or nonfat plain yogurt for serving (optional)

Instructions:

1. Preheat your oven to 400°F. In a large bowl, toss the chayotes, onion, pineapple, olive oil, coriander, cumin, paprika, salt, and turmeric until everything is well-coated.
2. Heat a large oven-safe skillet over high heat. Add the chayote mixture and cook for about 5 minutes, stirring occasionally, until the vegetables and pineapple are browned.
3. Stir in the minced garlic and grated ginger, then transfer the skillet to the oven. Roast for 25 minutes or until the vegetables are fork-tender.
4. Serve the roasted chayote and pineapple with optional toppings like fresh mint, a sprinkle of crushed red pepper flakes, or a dollop of nonfat plain yogurt for a creamy finish.

This dish makes an excellent side or even a light vegetarian main dish. The pairing of chayote with pineapple might seem unconventional, but the tropical fruit adds a lovely brightness that beautifully balances the earthy Indian spices.

Published October 1, 2024