PREPARATION
Since you do not have to peel kiwifruit, rinse in the sink as you would
any other fresh fruit or vegetable just prior to serving.
SERVING SUGGESTIONS
Sunkist Sectionizer: Insert kiwifruit into sectionizer with blossom end
down and stem end up. For best results, use cutter that cuts fruit into
quarters. This type of cut allows you to make 1/4 to 1/2 cup servings,
depending on fruit size. The sectionizer also makes kiwifruit easy to eat
like an orange. Most kids eat kiwifruit skin and all. The kiwifruit skin
doubles the dietary fiber content to 7.5 grams.
Cut N Scoop: Cut kiwifruit in half and serve with a spoon and let the
kids scoop it out.
Slice in Rings: For fruit salad or salad bar, remove blossom and stem
ends first and slice into attractive slices with the skin on.
NUTRITIONAL VALUE
Double Vitamin C of an orange!
Potassium ounce for ounce equal to a banana!
More fiber than a bowl of bran flakes!
Only 45 calories!
POTENTIAL BENEFITS FOR SPECIFIC HEALTH CONDITIONS
Kiwifruit is the most nutrient-rich of the top 26 fruits consumed in the world
today. It also has the highest density of any fruit for vitamin C and magnesium a limited
mineral in the food supply of most affluent countries and a nutrient important for
cardiovascular health. Among the top three low-sodium, high-potassium fruits, kiwifruit
ranks number one, having more potassium than a banana or citrus fruits.
Based on the data published in the international scientific literature and
the U.S. Food and Drug Administrationís approved legal definition of a good (>10% of
the daily value (DV)) or excellent (>20% of the DV) source, kiwifruit may be classified
as an excellent source of Vitamin C as well as dietary fiber. By the FDA's definition,
kiwifruit would also be a good source of Vitamin E and potassium. Kiwifruit is low fat
and contains no cholesterol.
Unlike other fruits, kiwifruit has an unusually broad complement of nutrients.
Most fruits tend to be high in only one or two nutrients, but kiwifruit delivers 8% DV
of folic acid, 8% DV of copper, 8% DV of pantothenic acid, 6% DV of calcium and
magnesium, 4% DV of iron and vitamin B6, 2% DV of phosphorus and trace amounts of
Vitamin A (beta carotene) and other vitamins and minerals.
Kiwifruit has been shown to contain an antimutagenic component, helping to prevent
the mutations of genes that may initiate the cancer process. The presence of glutathione
may account for the reduction.
Carcinogenic nitrates are formed during the smoking or barbecuing of foods. When
nitrates are ingested, a process called nitrosation can occur, in which free
radicalsónitrosamines are formed that may lead to the formation of gastric or other
cancers. Kiwi has been demonstrated to aid in the prevention of nitrosation.
In another in vitro test with cultured mammalian-cell lines, kiwifruit extract was
found to inhibit melanoma, or skin cancer.
The amino acid arginine, present in kiwifruit, is being looked at by cardiologists
to improve postangioplasty blood flow and actually prevent the formation (or reformation)
of plaque in the arteries.
Kiwifruit is ranked as having the fourth highest natural antioxidant potential next
to the red fruits containing high levels of beta carotene.
Lutein, an important phytochemical found in kiwifruit, has been linked to the
prevention of prostate and lung cancer.
In addition to kiwifruit being recognized by the FDA as an excellent source of
dietary fiber, studies indicate that it contains another not-yet-isolated compound
that accelerates digestive transit time even faster than dietary fiber alone important
for colorectal cancer prevention. The benefit of this laxative action is to decrease
the build-up of cancer-promoting metabolites.
Kiwifruit is one of the few fruits that are green at maturity, and chlorophyll is
responsible for that color. Several studies have suggested that chlorophyllin, a
derivative of chlorophyll, is an inhibitor of liver carcinogenesis.
Inositol is found in kiwifruit. Recent studies have shown that inositol, because
of its function as a precursor of an intracellular second messenger system, can be
beneficial in the treatment of depression.
Inositol, a sugar alcohol naturally occurring in kiwifruit, may play a positive
role in regulating diabetes. Inositol supplements may improve nerve conduction velocity
in diabetic neuropathy.
Inositol plays a role in intracellular responses to hormones and neurotransmitters.
It acts as a second messenger in cell signaling processes.
Fourteen million American adults needlessly suffer from macular degeneration.
Kiwifruit is rich in phytochemicalsóxanthophylls and especially a subcomponent, lutein.
Lutein is known to accumulate in the retina of the eye. Recent USDA studies have linked
these important compounds to the prevention of macular degenerationóthe leading cause of
irreversible blindness in the U.S.
Kiwifruit contains a wealth of carotenoids (beta carotenes, luteins and xanthophylls);
phenolic compounds (flavonoids and anthocyanins) and antioxidants, including Vitamins C
and E. The excellent complement of antioxidants in kiwifruit may help prevent the
oxidation of the good cholesterol (HDLs).
Kiwifruit is particularly high in two amino acids: arginine and glutamate. Arginine
may help promote an increase in arteriolar dilation, working as a vasodilator and
improving blood flow important for heart health.
The FDA considers kiwifruit a good source of Vitamin E, crucial for a healthy heart.
Kiwifruit contains magnesium at 6% DV. Magnesium is thought to be in short supply in
the diets of affluent countries. Poor magnesium status is associated with heart disease,
myocardial infarction and hypertension. Kiwifruit contains pectin, which has been shown
to lower cholesterol. Cardiologists believe the sodium-to-potassium ratio is critical
for heart health. That ratio is extremely favorable in kiwifruit.
Kiwifruit has been shown to be an immune booster most likely due to its extremely
high Vitamin C content and its complement of antioxidant compounds.
Kiwifruit contains the amino acid arginine, a well-known vasodilator that has been
used to treat impotence in men.
Kiwifruit contains a wide range of minerals (electrolytes) essential for replenishing
those lost during exercise especially in hot environments. It is also a naturally
significant source of electrolytes for a pre-workout regimen.
RECIPES
CALIFORNIA KIWIBERRY SAUCE
The cranberry suace alternative. California Kiwifruit star in thie "new"
sauce to serve with turkey or ham.
1/2 Cup sugar
2 Tablespoons cornstarch
1 1/2 Cups pear nectar or apple juice
12 California ripe kiwifruit, peeled and finely chopped
3 California kiwifruit, peeled and pureed or mashed
In a 3-4 quart saucepan, combine sugar and cornstarch, mixing well. Stir in nectar
or juice. Cook over medium heat, stirring constantly, until mixture thickens and boils,
about 2 or 3 minutes. Cool. Stir in chopped and pureed kiwifruit. Cover and chill.
Serve as an accompaniment to cook poultry, ham or pork.
Makes about 5 cups or 40, 2 oz. servings.
KIWIFRUIT AND TANGERINE SALSA
Today, salsas come in many different flavors and colors. Two fruits of winter -
California kiwifruit and golden tangerines - are the basis for this versitile
fresh salsa.
12 California kiwifruit, peeled and diced (4 1/2 cups)
6 Medium tangerines or 3 oranges, peeled and diced
3 Cups peeled and diced jicama
1 1/2 Cup diced sweet yello or red bell pepper
3/4 Cup chopped cilantro
3 Tablespoons lime juice
3 Tablespoons vegetable oil
3 Small Jalapeño pepper, seeds and veins removed and minced
1/2 teaspoon salt
In a large bowl, combine all ingredients, mixing well. Chill briefly. Makes
about 1 gallon.
Serve as a dip with tortilla chips, toasted pita bread triangles or warm
tortillas; as a sauce over grilled or baked halibut or swordfish steaks,
chicken or roasted pork tenderloin; or serve over warm flour tortilla filled
with scrambled eggs.
KIWIFRUIT SALAD
Since kiwifruit is often described as having elements of citrus, strawberry and
melon, it seems natural to put them all together for an intense kiwi experience.
1 Teaspoon minced fresh ginger
2 Tablespoons honey
2 Tablespoons lemon juice
1 Tablespoon mild vinegar such as rice or cider vinegar
1 Tablespoon almond or walnut oil
Salt to taste
1/2 Small cantaloupe, peeled and seeds removed
1 Pint strawberries washed and stemmed
1 Navel orange peeled with all white pith removed
4 Kiwifruit, peeled and cut into thin rounds
Small head of radicchio for lining a platter
2 Tablespoons toasted sliced almonds
Combine ginger, honey, lemon juice, vinegar, oil and salt in a small bowl.
Set aside. With cut side of cantaloupe down on a work surface, cut into very
thin slices, crosswise. Then cut slices in half, crosswise. Halve strawberries,
lengthwise. Cut oranges into thin slices. Put radicchio on a platter, flattening
it out to make as even a surface as possible. Arrange fruit in concentric rings
around the platter. First the cantaloupe on the outside, then half the strawberries
inside that. Then kiwi, remaining strawberries, and orange slices in the center.
Stir up dressing again and pour over fruit. Sprinkle with almonds.
Serves 4 to 6.
SPICY KIWI SALSA
Serve this with a meaty grilled fish such as swordfish, grilled poultry or
roasted pork.
4 Kiwifruit, peeled and cut into 3/8-inch dice
1 Teaspoon minced red Jalapeño or other fresh hot red pepper
1 Tablespoon tequila
1 Tablespoon freshly squeezed orange juice
1 Tablespoon chopped mint
Pinch salt
Combine ingredients and chill 30 minutes to 1 hour.
Serves 4.
LAM KEBOB WITH KIWI MARINADE
This dish uses kiwifruit in two ways, as a meat tenderizer and a salad ingredient.
1 Pound lean lamb shoulder cut into 3/4-inch cubes
6 Kiwifruit
1 Small to medium red onion
1 Small to medium red bell pepper
2 Teaspoons walnut or peanut oil
1 Tablespoon fresh lemon juice
1 Tablespoon cider or rice vinegar
1 Teaspoon honey
Kosher salt to taste
Soak 4 wooden skewers in water for 30 minutes or use thin metal skewers.
Meanwhile, peel kiwi so that the peels come off in strips as large as possible.
Set peeled kiwi aside. Lay half the peels, flesh side up in a small flat dish.
Prick the skin of the lamb all over and put on the kiwi skins. Put remaining
skins on the other side of the lamb, flesh side against the meat. Cover with foil,
weight down with a plate and some cans, and set aside at room temperature one hour.
While lamb marinates, halve peeled kiwi, lengthwise. Then cut into half moon slices.
Do the same with half the onion, making slices as thin as possible. You should have
3/4 to 1 cup. Coarsely chop half the bell pepper. You should have about 1/2 cup. Set
aside the rest of the onion and bell pepper. Put cut up kiwi, onion and bell pepper
in a small bowl. Combine remaining ingredients in a cup. Add to kiwi and onion and
toss. Preheat broiler. Cut remaining onion and bell pepper into 1-by-1-inch squares.
Remove lamb from marinade. Put on 4 skewers, alternating with bell pepper and onion.
Broil kebabs about 3 or 4 minutes on each side for medium rare. Serve with kiwi salad.
Serves 4.
KIWI DAIQUIRI
By switching the rum to tequila and adding a little Triple Sec this drink becomes
a margarita.
12 Very ripe kiwifruit, peeled and diced
Juice of 2 limes
1/2 Cup superfine sugar
11/4 Cups water
6 Ounces rum
4 Unpeeled kiwifruit slices for garnish
Put kiwifruit in a food processor with lime juice. Pulse only a few times until
fruit is just pureed. Mix sugar and water and combine with puree, pulsing a few
times until smooth. Put kiwifruit mixture in a metal or glass pan and mix with
a whisk or wooden spoon. Freeze until solid. Scoop up frozen mixture and put into
a food processor or blender. Add the rum and puree just until a slushy drink is
formed. Pour into goblets. Make a slit halfway into the kiwifruit slices and put
a slice on the rim of each glass.
Serves 4.
APPLE-KIWI SALAD
3 Red Delicious apples
3 Yellow Delicious apples
3 Bananas
3 Kiwis
1/2 Cup organic apple juice
1 Cup fresh pineapple
Peel apples, core and slice in small slices. Peel and slice kiwis,
slice bananas, and cut pineapple into small pieces. Add apple juice,
mix well, cover and refrigerate. Serve chilled.
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