Kiwifruit, also known as Chinese gooseberries, are native to China, where they grew in the wild. But now kiwifruit is cultivated and produce throughout many parts of the world. The fruit is small and oval-shaped, with bright green flesh enclosed in a thin, brown hairy skin: the small black seeds in kiwifruits are edible and add a nice crunch to the texture of the fruit.
Kiwifruit are rich in nutrition, filled with antioxidants that may help defend the body against heart disease and even some types of cancer. Each kiwifruit contains only 45 calories, making it an excellent food for dieters. Kiwis are also a great source of vitamin C, vitamin E, potassium, magnesium and folic acid, making it an excellent food choice for pregnant women. Kiwis are also rich in fiber: just two of the small fruits (one official serving of kiwi) contains 4.2 grams of dietary fiber.
Select kiwis that are not rock hard, but not mushy either; the best kiwis that are the right stage of ripeness should give slightly, like a ripe peach, when pressed with a finger. Store kiwis at room temperature to allow them to keep ripening; also, store kiwis near pears and apples if you want the kiwis to ripen more quickly. Ripe kiwifruits can be stored in the fridge for up to three weeks, preferably wrapped in plastic or in a plastic bag.
There are many delicious ways to serve kiwifruit. Perhaps the simplest, and certainly a very delicious way, to serve kiwi, is simply to slice the fruit in half and eat the flesh out of the skin with a spoon, green flesh, crunchy black seeds and all. But kiwis are also delicious in other recipes and combinations with other foods. Try out these kiwi recipes for excellent flavor and a boost to your Vitamin intake:
Tropical Fruit Salad - This fresh, colorful salad makes a great side dish for a summer picnic, or a delicious topping over vanilla yogurt.
- 4 kiwifruits, peeled and cubed
- 1 cup strawberries, halved, tops removed
- 1 mango, peeled and cubed
- 1 cup fresh pineapple chunks
Prepare all fruits and toss together to make this refreshing salad.
Cranberry Kiwi Relish - This delicious relish is good on any grilled meat, or on crunchy crackers.
- 1/4 cup brown sugar
- 1/4 cup red wine vinegar
- 1 small onion, diced
- 1 tbsp minced fresh ginger
- 1/2 cup dried cranberries
- 2 ripe, firm kiwifruits
- Salt and pepper
Mix sugar and vinegar in a small saucepan and bring to a boil, stirring constantly to dissolve sugar. Add onion, ginger and cranberries, stirring constantly as you cook for several more minutes. Cool mixture to room temperature. Add diced kiwifruits to cranberry mixture and season with salt and pepper. Refrigerate for an hour before serving.