Get a taste of “down under” with this tangy, fuzzy fruit
Best to buy
Choose semifirm, unblemished fruit with uniform skin. Kiwis sweeten with age but should be eaten before they become mushy; they will ferment if left too long. Refrigerate when soft.
Cut & clean
Simply remove the fuzzy peel and eat. Slice the fruit to make beautiful garnishes on cakes, cocktails, cheese plates, or breakfast cereals.
Power food
Kiwis are an excellent source of vitamin C.
A little health kick
For a vitamin C–packed treat, cut kiwi into chunks, mix with berries and other favorite fruit. Let sit for an hour to blend juices, stir, and serve.
Varieties
Although there are approximately ten varieties of kiwi fruit, the ones found in the market are generally the large, egg-sized, sweet, green kiwi. However, a less common gold kiwi is also available. Sweeter and a little smaller than the green kiwi, the gold kiwi can be identified by its bronze skin and its bright yellow fruit inside.
Preparation, uses, and tips
Once the fuzzy peel is removed, the entire fruit can be eaten. Slice the fruit to make beautiful garnishes on cakes, cocktails, cheese plates, or breakfast cereals. For a delicious, vitamin C–packed treat, cut the fruit into chunks, mix with strawberries and orange pieces, let sit for an hour to blend juices, stir, and serve. Cooking kiwi fruit is not recommended, although they can be blended into sauces or soups.
Nutritional Highlights
Kiwi (raw), 1 medium (76g)
Calories: 46
Protein: 0.75g
Carbohydrate: 11.3g
Total Fat: 0.33g
Fiber: 2.6g
*Excellent source of: Vitamin C (74.5mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
