Gourd (White-Flowered Calabash) – Raw
Description:
The white-flowered calabash, commonly known as the gourd, is a nutritious and low-calorie vegetable often used in various culinary dishes. It is rich in water content, making it hydrating, and has a mild, subtle flavor that pairs well with both savory and sweet preparations. The raw gourd is a popular ingredient in many cultures, especially for its versatility and light texture.
Nutritional Breakdown (Per 100g Serving):
| Nutrient | Amount |
|---|---|
| Energy | 14 kcal |
| Protein | 0.62 g |
| Fat | 0.02 g |
| Saturated Fats | 0.002 g |
| Carbohydrates | 3.39 g |
| Fiber | 0.5 g |
| Sugar | 0.0 g |
| Calcium | 26 mg |
| Iron | 0.2 mg |
| Magnesium | 11 mg |
| Phosphorus | 13 mg |
| Potassium | 150 mg |
| Sodium | 2 mg |
| Zinc | 0.7 mg |
| Copper | 0.026 mg |
| Manganese | 0.066 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 10.1 mg |
| Thiamin (B1) | 0.029 mg |
| Riboflavin (B2) | 0.022 mg |
| Niacin (B3) | 0.32 mg |
| Vitamin B6 | 0.04 mg |
| Folate | 6 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
The white-flowered calabash is free from common allergens such as gluten, dairy, eggs, and nuts, making it a safe choice for a wide range of dietary restrictions. It does not contain any major allergens and is unlikely to cause any reactions in sensitive individuals.
Dietary Preferences:
- Vegan: This gourd is plant-based, making it an excellent choice for those following a vegan diet.
- Vegetarian: Suitable for vegetarian diets, as it contains no animal-derived ingredients.
- Gluten-Free: The raw calabash is naturally gluten-free, which makes it safe for individuals with celiac disease or those avoiding gluten.
- Low-Calorie: With only 14 kcal per 100g serving, this vegetable is ideal for weight management or low-calorie meal planning.
Health Benefits & Uses:
White-flowered calabash, with its light and refreshing flavor, is not only low in calories but also a good source of several essential minerals like calcium, magnesium, and potassium. These nutrients support bone health, muscle function, and overall cellular hydration. The high water content also aids in keeping the body hydrated, while the fiber supports digestive health.
The gourd’s vitamin C content promotes healthy skin and boosts the immune system, making it an excellent addition to salads, soups, and stews. It can be eaten raw, chopped, or sliced, and can also be used as an ingredient in pickling or stir-frying.
Culinary Advice:
When preparing raw calabash, simply peel the outer skin and remove the seeds before using. It can be sliced into thin rounds or cubes, which pair perfectly with herbs and spices. Its mild flavor allows it to absorb the flavors of the dishes it is cooked with. Experiment with adding it to vegetable soups, curries, or even smoothies for an added nutritional boost.
Conclusion:
The white-flowered calabash is a versatile, nutrient-dense ingredient perfect for any health-conscious eater. Its high water content, essential vitamins, and minerals, and minimal calorie count make it an excellent addition to a balanced diet. Whether you’re looking to enhance a dish with texture, flavor, or nutritional value, this raw gourd is a delightful and healthy choice.
