I’ve been thinking that the preparation that goes into some of my recipes might be obvious to me, but not to you. So, on occasion, I will be posting “how-to’s” in case you might not know how to peel and segment a grapefruit, how to peel kiwi fruit, or how to do other things that I think might be of interest to you.
I think Kiwi Fruit is one of nature’s prettiest fruits. The natural pattern of a freshly sliced kiwi fruit is like a kaleidoscope. Last year, I tasted my first golden kiwi and instantly fell in love with this more fragrant, sweeter variety of kiwi fruit. It’s now one of my kids’ favorites. Golden kiwi fruit is more expensive than the more common green variety, so I save it for special occasions and mix it in with other fruits that I might serve the kids after dinner.
It’s not hard to peel kiwi fruit and there are a few ways you can do it. I used to cut off the ends and use a knife to cut along the contours of the kiwi fruit. Although this method works, I prefer to use a spoon to scoop out the flesh which results in a smoother rounded shape as opposed to a more angular shaped peeled kiwi fruit.
So, here are the steps: First, cut off the ends of the kiwi fruit.
Next, use a spoon and gently scoop along the skin of the kiwi fruit from one end and follow the contour of the kiwi fruit all around the inside. Do the same thing from the other end of the kiwi fruit and the ball of flesh will release. At this point, you can continue on and slice the kiwi fruit, or use it to make Kiwi Popsicles or a Frosty Kiwi Cooler.
Finally, slice the kiwi fruit into slices in the thickness that you prefer.
That’s it! You can serve it simply sliced as pictured, or cut it into chunks and serve on top of Mango Panna Cotta.
This week, a group of bloggers is featuring Kiwi Fruit as a Power Food. This weekly food blogging group features a different Power Food each week based on the book Power Foods: 150 delicious recipes with 38 Healthiest Ingredients from the editors of Martha Stewart’s Whole Living Magazine. Power Foods are foods that are outstanding in the amounts of vitamins, minerals, phytonutrients, essential fatty acids, fiber and more, that help fight disease and promote good health.
So, what makes Kiwi Fruit a Power Food?
Kiwifruit is packed with vitamins, fiber and antioxidants. Kiwi Fruit (also known as Chinese gooseberries) is exceptionally high in vitamin C and vitamin K, and is also a good source of vitamin E, folate, potassium, manganese and fiber. In fact, one medium kiwi provides 117% DV of vitamin C and 38% DV vitamin K.
A study conducted at Rutgers University found kiwifruit to be the most nutrient-dense of 27 of the most popular fruits, followed by papaya, cantaloupe and strawberry. A side-by-side comparison of Green Kiwifruit and Gold Kiwifruit shows that Green Kiwifruit is higher in dietary fiber (4 grams versus 2 grams in Gold Kiwifruit) and lower in sugar, but Gold Kiwifruit provides slightly more vitamin C, iron and vitamin E than Green Kiwifruit. A two-piece serving of kiwifruit has twice the vitamin C of an orange, as much potassium as a banana and as much fiber as many whole grain cereals, all for less than 100 calories. Studies have also shown that kiwi fruit may lower triglycerides (lower triglycerides = improved heart health)
Since kiwi fruit is exceptionally high in vitamin C, I sometimes add them to smoothies for an extra boost, especially when my kids seem to be coming down with a cold. My favorite way to enjoy kiwi fruit is simply sliced as I’ve demonstrated in this post.
Check out what these other bloggers have cooked up for this week’s Power Foods post: (If you’re interested in joining our group, contact Mireya from My Healthy Eating Habits.)