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Marrow Vegetable

Marrow vegetable is a general term used to refer to a number of summer squash varieties. Also known in the United Kingdom as vegetable marrows or simply marrows, marrow vegetables are typically larger and longer than zucchini, with smooth, thin, edible peel that can range in color from light beige to deep green. Marrow vegetables have a mild flavor that lends easily to both simple and complex dishes.

Nutrition

Marrow vegetables are low in calories with no fat or cholesterol. A 1/2-cup serving of cooked or raw marrows provides significant amounts of dietary fiber, vitamin A, vitamin C, iron and calcium. A diet high in these nutrients may help decrease the risk of several serious medical conditions, including heart disease, stroke, osteoporosis, cancer, obesity, diabetes, hypertension and high blood cholesterol. The Centers for Disease Control and Prevention advises that the peel of marrow vegetables is rich in the carotenoid beta-carotene, and should be eaten along with the flesh to get the maximum nutritional benefit. Beta-carotene is a powerful antioxidant that can inhibit free radical compounds from damaging cellular tissue and DNA.

Selection

Marrow vegetables are at their best during the summer months when they are in season. To select a marrow vegetable, choose one that is small and heavy for its size over larger marrows that sound hollow when gently tapped. Large marrows are more likely to have dry, bland or bitter-tasting flesh. Look for marrows that have bright, unblemished peels without any bruises, soft spots or cuts.

Storage

Although marrows can be stored for up to a week, their vitamin content will degrade the longer it is kept before eating. The vitamin C in marrow vegetables is particularly susceptible to heat, light and air exposure. To maximize vitamin availability, use marrow vegetables within three to four days of purchase. Store marrows in a cool, dark location and only cut them right before you plan to eat them.

小金鱼成就创业梦