Kiwi is sodium free, fat-free, and cholesterol-free. It is rich in fiber that helps with digestion and contains vitamin C and E which help boost the immune system. Kiwi is also rich in potassium, a mineral crucial for the kidney, heart, and muscle functioning.
Kiwi is available in most grocery stores all year round, but it is cheaper during its peak season, November to May. In the U.S., kiwi is grown in California and some areas in the pacific west.
When choosing kiwi, choose those that do not have any spots, blemishes, and wrinkles. You can buy firm kiwi and let it ripen at home on the counter. You can tell a kiwi is ripe by pressing on it with your thumb. If you press on it and it gives in to the pressure, then it is ripe. Ripe kiwis can be stored in the refrigerator for 2-3 days or they can be left on the counter and room temperature for 1-2 days.
There are many ways to prepare kiwi. If you do not prefer the fuzzy skin, first cut the fruit into half and either peel the skin with a knife/peeler or scoop the center out using a spoon. You can eat kiwi with its skin on to get more fiber. If you choose this option, make sure to rinse and dry it before eating. The black seeds are edible.
Add kiwi into your salads, desserts, and salsa or blend it in a smoothie. Try out these fun recipes below!
Enjoy this healthy chicken salad topped up with sweet and delicious sliced kiwi.
Chicken Salad Sandwich
Adapted from Foodsense, Utah State University
Serving size: 3
Ingredients:
Salad
- 6 ounces chicken breast, shredded
- ¼ cup kiwi, peeled and chopped
- ¼ cup dried cranberries or raisins
- ¼ cup almonds, sliced or any nuts of choice
- 2 green onions, sliced
Dressing:
- ½ cup plain greek yogurt
- ½ teaspoon curry powder
- 2 teaspoons soy sauce
- Squeeze of lemon juice, to taste
- 2 small ribs celery, chopped
- Salt, to taste
Directions:
- Combine all salad ingredients in a bowl.
- In a separate bowl, mix dressing ingredients.
- Pour dressing over the salad mixture.
- Toss to coat and serve immediately on lettuce.
Try this refreshing kiwi smoothie on a warm spring day.
Kiwifruit Smoothie:
Adapted from the Foodsense, Utah State University
Serving: 4
Ingredients:
- 2 ripe kiwi, chopped
- 1 cup apple juice
- 1 cup skim milk
- 3 Tbsp of low-fat plain yogurt
- Ice cubes
Directions:
- Put all ingredients into a blender and blend until smooth.
- Serve in a cup or container of choice
How do you use kiwi in your cooking? Share some of your favorite kiwi recipes in the comment section below.
