Kiwi: The Mighty Micro-Fruit

Kiwi Contributions

Kiwifruit is botanically classified as a berry, while native to the mountains and hillsides of southwest China originally known as the Chinese gooseberry. Kiwi is grown in other places such as New Zealand and domestically in California. This probably isn’t the typical fruit people consume on a regular basis. It has brown fuzzy skin, green flesh and lots of tiny black edible seeds inside.  Don’t let the outward appearance fool you, because it has a pleasant, sweet flavor and an impressive nutrient profile.

Nutrition Information

A 3.5 oz serving provides approximately 64 calories, 3 grams of fiber, vitamins C, E, K and antioxidants. Kiwis are high in plant compounds, for example carotenoids which may help protect against certain health conditions and boost heart health. The fiber is both soluble and insoluble, subsequently supporting the digestive system.

Choosing the Best Kiwi

Fortunately, kiwis are available all year round. When buying, look for plumpness, uniformly light brown skin with intact fuzz. Gently squeeze the fruit in the palm of your hand. It should yield to slight pressure like an avocado or peach. Avoid rock hard, wrinkled, mushy or bruised kiwis.

Storing for Freshness

The kiwi is another climacteric fruit, which means it will continue to ripen after being picked. If under ripe, place in a brown bag with a banana or apple and it will soften in three to five days. Once ripe, eat immediately or extend the shelf life by refrigerating for up to a week.

Versatility

Peel and consume raw as a quick, nutritious snack. Add to recipes for a hint of sweet and savory flavor in fruit bowls, desserts, smoothies and protein shakes. Mix into Greek yogurt and salad dressings too. Give this quirky, fuzzy fruit a chance starting with a refreshing, vibrant Fruit Salsa.