Kiwifruit
Kiwifruit can be medium or small in size, although most are small. They are brown and fuzzy on the outside and bright green on the inside with tiny black seeds. The shell or skin of the fruit can be eaten or peeled. Kiwifruit is available all year. Choose firm, plump, light brown kiwi that gives slightly to the touch. Wash kiwis in cold water before using.
Kiwi can be used as a tart topping, garnish for seafood and meat entrees and as a salad bar ingredient. You can peel and slice a kiwi, or eat with the skin on! Make a unique salsa with chopped avocado, chilies and gold kiwi. Or cut up and mix with vinegar and sugar for a marinade or dipping sauce for meat or poultry. Or just enjoy out of hand; to avoid having to peel it, simply cut it in half and eat with the skin on, or use a spoon to scoop it out of its own ready-made cup.
Kiwifruit is a member of the botanical family Actinidia and there are 400 different varieties. The Hayward variety is the most popular U.S. variety. The flavor is a mixture of peaches, strawberries, and melon with a soft and juicy texture. It's one of the most popular fruits today.
Store unripe kiwis at room temperature until skin indents slightly when touched. Place kiwi in a paper bag with an apple or banana, or in a ripening bowl to speed ripening. Ripe kiwis can be kept in the refrigerator for up to three weeks.
Little Known Kiwi Facts
Did you know kiwifruit could also be used as a natural meat tenderizer? That's because kiwifruit contains an enzyme called Actinidin. Just cut in half and rub kiwifruit over the meat, or peel and mash with a fork then spread it on the surface of the meat and let stand for 10 to 15 minutes or longer. The enzyme Actinidin also breaks down protein in dairy products. That's why when kiwifruit is combined with low fat ice cream, yogurt, or sour cream, it's best to serve and eat it right away.
Like all berries, kiwi pack a big nutrition punch. A serving of green kiwifruit (two medium) is just 92 calories, yet it provides almost double the Daily Value for vitmain C. That's as much C as in two oranges. Kiwi also contains 10 percent of the DV for vitamin E, as well as lutein, an antioxidant that helps protect eyes against age-related macular degeneration and may help prevent certain cancers.
Nutritionally, gold kiwi fruit is slightly different. It contains a little more of vitamins A, C, E and folate than its green counterpart, but has less potassium and only half the fiber. Its flavor is even different, with a more tropical taste and without the tartness of green kiwi.
General Nutritional Facts:
- Fat free
- Cholesterol free
- Saturated fat free
- Sodium free
- Cholesterol free
- High in fiber
- Kiwis are an excellent source of vitamin C
- A good source of vitamin E
- A good source of potassium
See also: Kiwi Food Facts
Recipe: Citrus Fruit Delight
1 bag Specialty Citrus (Mandarin, Clementine or Satsuma)
1 pink grapefruit
1 Kiwi, peeled, quartered lengthwise, sliced
1/2 cup celery (tender center), diced
2 tablespoons blackberries (optional)
Peel citrus and cut in half. Divide sections.
Combine fruit.
Sprinkle with celery.
Top with blackberries, if desired.
Chill or serve immediately.
Note:
Use an egg slicer to slice peeled kiwifruit into
uniform pieces for recipes or a colorful garnish.
Print just this recipe. (New window)
See also:
Kiwi Salsa
BellyBytes.com Healthy Citrus Recipes
Luscious Kiwi Strawberry Salad
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