Kiwifruit
Photo from the California Kiwifruit Commission
Kiwifuit (or “kiwi fruit”) is a delightful fruit originating from China where the great Khans relished the fruit for its unique sweet-tart flavor, creamy flesh, and emerald green color. In 1962, a California dealer coined its current name, “kiwifruit” because of its resemblance to the Kiwi, New Zealand’s fuzzy brown national bird. Available nearly year-round, kiwifruit’s beautiful appearance and delicious taste make it a popular “pick-me-up,” especially during the winter months when kiwifruit production is at its peak.
Did you know this tiny little fruit is very nutrient-dense, loaded with nutrients that boost energy and help keep you healthy? Kiwifruit is an excellent source of vitamin C, polyphenols, and fiber, as well as a good source of vitamin E, magnesium, potassium, lutein, and folic acid. It also has a low glycemic index (around 52) and is a naturally fat-free and low-carb fruit — making it one of nature’s tastiest superfoods.
Selection and Storage
When selecting kiwifruit, gently apply pressure to the surface with your thumb and forefinger. The sweetest fruit should be firm but not hard, gently yielding to the pressure. Avoid fruit that is very soft or have bruised or damp spots. Size does not affect the flavor of the kiwi, smaller kiwifruit taste the same as larger ones.
Ripe kiwifruit will keep for several days at room temperature or up to four weeks in the refrigerator. Ripe fruit may also be sliced and frozen for use in salsas and smoothies. If you have kiwifruit that are still too firm, they can be left to ripen for a few days at room temperature, away from light and heat in a paper bag.
Eating and Cooking Tips
Kiwifruit is great fresh, either on its own or topped with yogurt. They can be peeled with a paring knife then sliced or you can cut them in half and scoop out the flesh with a spoon. You can even enjoy kiwifruit skin and all! The thin skin is completely edible and nearly triples its fiber content. The peachlike fuzz can be washed and rubbed off before eating.
Kiwifruit’s sweet-tart flavor is naturally complementary with many other fruits, such as melon, pineapple, strawberry, orange, and banana. Perfect for smoothies! Its bright green flesh speckled with tiny black seeds also adds a tropical touch to any fruit salad or tart.
Kiwifruit also adds a wonderful unexpected touch to savory dishes. Mixed with oranges and pineapple, it makes a chutney that can be served with chicken or fish. It also helps tenderize meat when used in a marinade and is a great addition to tossed green salads.
Tips:
- If you are using kiwifruit in a salad, add it right before serving to prevent the other fruit from becoming soggy
- Easily slice peeled kiwifruit using an egg-slicer to create uniform slices for salads and garnishes
- Kiwifruit does not work well in gelatins, due to an enzyme which breaks down collagen
Recipes:
- Chicken-Spinach Salad with Strawberries, Kiwi and Cashews in Honey-Sesame Dressing
- Fish with Grilled Fruit Salsa
- Fruit Pizza
- Green Goblin Pudding
- Kiwiberry Shortcake
- Kiwifruit Muffins
Sources:
- About.com – Kiwi Fruit Selection, Storage, and Tips
- California Kiwifruit Commission
- WHFoods: Kiwifruit
