Chrono Lunch Health and Food Recipes

Marrow Vegetable – the beautiful green veggie


Marrow, a beautiful green veggie. Not bone marrow. 🙂

Marrow squash is a type of summer squash. It is typically green in color, somewhat like a large zucchini. It has stripes, a soft skin, and soft flesh inside

Like other summer fruits and vegetables, marrow is ideal because they are not calories, and they are rich in vitamins and other nutrients such as fiber. Along with the melons and the cucumbers belong to the Cucurbitaceae family. Although there are several types of marrow, we are accustomed to the smaller, green colors.

Marrows are certainly from Central America, although there are researchers who think its West African origin. According to archaeological findings, before our era 5,000, they were already produced and consumed by people living in today’s Mexico and spread throughout the continent before Columbus arrived.

Why it’s good to eat Marrowmarrow-the-beautiful-veggie

They are a good source of vitamin A, K, B and C, manganese and potassium, magnesium, phosphorus, copper, folate, and riboflavin as well as zinc, iron, and calcium.

So far, many research has confirmed that marrow is vital for the health of the organism, and since you can prepare them in countless ways, the damage would be not used in the season.

So it showed that they are good at the prevention of bowel cancer, control blood sugar and reduces appetite, and the compounds in them preserve the health of the vascular system and lower cholesterol. They also have favorable digestion. If you can’t consume them in a raw form of salad, mix them with seasonal vegetables like cucumber, and you won’t notice a significant difference in taste.

Find how to prepare foods properly

Thanks to antioxidants, it is anti-inflammatory, so they are great for dry skin. You can even cut them into the slices and put them on the skin for a while. Because of the high part of manganese, the marrow is conveniently working on all functions of the organism.

With marrow alone, the real revelation can be its flowers too. They’re delicate and unique, but they are excellent with the ricotta. Or you can make marrow in addition to risotto, put them in curdled milk and make a sauce for pasta or fry them and serve with the meat dishes. If you are not so far, make pancakes from the marrow or fill them with chicken and vegetables.

marrow squash

Why should we consume marrow?

Good for weight loss. Marrows are incredibly low-calorie, and they contain a large percentage of water and a lot of plant fibers, which makes them a very desirable food for all who are on a different diet for weight loss.

Healthy for the eyes. One medium-sized marrow provides over 400% of daily vitamin A needs, which required for eye health. Also, the marrow squash contains lutein and zeaxanthin, and for both of these herbs, scientific research considers that they contribute to the health of the eyes.

Healthy for the lungs. Due to a large amount of vitamin A, which protects the lungs, especially if exposed to tobacco smoke and other cancerogenic substances, marrow is healthy for respiratory organs. Besides, some particular types of carotenoids, such as beta-cryptoxanthin, reduce the risk of lung cancer.

Healthy for the heart. Marrow contains potassium and magnesium, and both of these minerals facilitate the relaxation of arteries and blood vessels. It contributes to the regulation of blood pressure and better supply of tissue and organ blood. The folate of the marrow is preventing the accumulation of homocysteine; an excess of this amino acid connected with heart disease. Moreover, since they are rich in plant fibers, marrow can contribute to the regulation of cholesterol.

Contribute to sugar regulation. Marrow contains pecan fibers, which can help the control of blood sugar levels. It also contributes to the more efficient performance of insulin, which is also vital for the functioning of the entire organism.

Help the immune system work. Rich in vitamin C and antioxidants, which is useful for the work of the immune system. Additionally, individual phytochemicals, carotenoids, support the immune system in a specific way.

Good for pregnant women. Due to the wealth of the folate, recommended food for pregnant pregnancywomen, as the folate reduces the defects of the fetal neural tubes. One research, followed by more than 23000 women, reported that entering more folates in the first stage of pregnancy reduces the risk of neural tube defects.

The menu for future mommies

Good for the prostate
Interestingly, some studies have suggested that phytonutrients from the marrows help reduce the symptoms of the enlarged prostate.

Thanks to the richness of manganese, the marrow squash works favorably on all functions of the body. It stimulates the metabolism of proteins, carbohydrates, and accelerates the synthesis of fatty acids and cholesterol. Manganese is also crucial for the production of proline, an amino acid that affects the formation of collagen, which makes the skin healthier and the healing of wounds faster.

Stimulate digestion
In a hundred grams of marrow, there is 1 gram of dietary fiber, which is why this vegetable recommended for people who suffer from digestion. Not only does it saturate, it stimulates the digestion process but also cleans the toxins.

Help against stress. This food is a rich source of vitamin B-complex. But also mentioned magnesium and folic acids, which all together keep the nervous system, but also help with the fight against stress.

Marrow squash rolls with ham

Fast and very tasty.
Prep Time5 mins
Cook Time10 mins
15 mins
Total Time15 mins
Course: lunch
Cuisine: European
Keyword: marrow
Servings: 4 people
Author: Tina


  • One smaller marrow
  • Two eggs
  • sea salt
  • ham


  • Wash the marrow and slice it into thin slices.
  • Pour a little olive oil in the frying pan. If you want some crushed garlic, it will taste better.
  • Fry marrow over moderate heat.
  • Cut the ham into the cubes and start frying it a little. Break eggs on ham and stir it.
  •  Turn the heat down to low and carry on cooking.
  • After about 1 minute, the egg will be ready, so remove the pan from the heat
  • Place mixture over the marrow with a spoon, get salt and roll them. Serve the marrow immediately.


If you want, you can prepare it for breakfast. Instead of eggs make it with curd. Marrow takes only a little to soften, not to change color a lot. Ham slice into thin slices too. 
             It's fantastic. It's convenient to eat and taste good.
Marrow with ham


Marrows are rich in nutrients and should be more often include on our menu.
The marrow is one of the most rewarding summer foods. Because we can prepare it in a hundred ways, nutritious and full of many minerals and vitamins. It is available throughout the summer season.

Except as food in the diet, marrow can use as a pain reliever.

These vegetable, like tomatoes, cucumbers, and peppers, are full of water. You should eat it in as large quantities during the summer season. Because it will quickly and easily saturate you, also, help you to cool down and make it easier to handle tropical heat.


  1. Wow this is really an interesting vegetable with so many benefits! I have never seen it over here in Hungary, but I will definitely translate its name to Hungarian language and ask around veggies markets if the are sold somewhere. The recipes look mouth watering too!

    1. Hi, Angelique. You can find marrow squash in every supermarket or market. Even you can find it in almost every garden in Hungary: Hungarian name is tavaszi zsenge tök 🙂

  2. Yum! Those rolls look amazing! I will have to try those out. Marrow looks very similar to zucchini. Are they the same? or different? I had never heard of marrow before and had no idea the healthy benefits.
    Thank you for sharing!

    1. Hi, Amber. The marrow squash, also known as vegetable marrow, is closely related to zucchini, both botanically and in taste. It is elongated, can grow up to the size of a watermelon, with a light green, mottled skin and white flesh. The flavor of marrow squash is very mild and reminiscent of zucchini. Use as you would zucchini in any recipe

  3. Hi, this is very informative. I had no idea that marrow had all these benefits. It’s not one I usually read about when looking for healthy produce. This is a must try for me now. All the benefits it has are just too good not to try. Thank you for this! I love learning something new!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

Follow Me!