A to Z of superfoods: Kiwi

A to Z of superfoods: Kiwi

The kiwifruit might have been designed for those who want to eat healthily without fuss. It tastes good, comes ready packaged and keeps well even outside the fridge. The kiwifruit is a perfect part of ‘five-a-day’ for those with busy lives.

WHAT IS A KIWIFRUIT?

Surprisingly the kiwifruit is not native to New Zealand! This furry green egg actually originates from a type of vine that grows in China. A New Zealander named Isabel Fraser brought the seeds home with her after a trip. They were found to grow well in the volcanic soil of the aptly-named Bay of Plenty, and were known as Chinese gooseberries.

Partly to avoid export duties on gooseberries, and partly as a stroke of marketing genius, the product was renamed ‘kiwifruit’ in 1959. The rest is green furry history.

Kiwifruit are also grown in California, so with crops from two hemispheres the fruit is in season year round. In the last few years European growers have also started producing kiwifruit, so there are options for lower food miles too.

WHAT IS IN IT?

The kiwifruit may not be a citrus, but weight for weight it packs a real vitamin C punch, with 85mg or more of the vitamin per 100 grams of fruit. It also contains a good dose of dietary fibre, and the usual fruity bonuses for vitamin K, vitamin E and minerals.

HOW DO I EAT IT?

Are you a peeler or a scooper? Either way works with the kiwifruit – but did you know that you can also eat the skin? Just rub off the fuzzy bits before you open up your kiwifruit.

The fruit contains tenderising enzymes which means it goes soft after cutting, so eat it straight away. Bear this in mind if you are adding kiwifruit to a mixed fruit salad. For a non-squishy result, add the kiwifruit just before serving.

WHAT ELSE CAN I MAKE WITH IT?

Kiwifruit are best eaten raw to preserve all the nutrients. They taste best at room temperature. They make a great addition to desserts or meringues, although you can’t make kiwifruit jelly as it won’t ever set.

For an interesting twist on a BLT, try a BLK – bacon, lettuce and kiwifruit sandwiches or buns! The fruit complements any ‘sweet and sour’ dish such as duck or turkey. Use it to make a salsa, and you have the recipe for a special yet nutritious dinner party dish such as pan-seared salmon.

For year-round vitamins, K is definitely for kiwifruit!

 


The Author

Jessica Ambrose

Jessica is a fitness writer who loves boxercise, yoga, pilates, weight training and long distance running..

Comments

Sasha B.
18 October 2015

Sasha B.

Just bought some from Lidl - 6 for £1 - and gert lush!

Sarah L.
16 October 2015

Sarah L.

I love kiwi fruit - thanks for the article, a reminder to divert my supermarket route to pick some up!

craig t.
15 October 2015

craig t.

I have never eaten the skin either. But I am going to try it as we have 6 kiwis in our fruit bowl. According to my girlfriend kiwis also make very good facemasks!

Roger B.
14 October 2015

Roger B.

I will have to try the skin and let you know! I like these and they have the advantage that they keep for ages so I can stock up.

Tanya M.
14 October 2015

Tanya M.

Not sure I could get used to the idea of kiwi fruit alongside bacon but they make a great quick snack - I've never eaten the skin though - does it have any additional benefits?

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Subscribe

Popular Posts

By continuing to use our site, you are agreeing to the use of cookies. You can change this and find out more by following this link.