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.
