What to do with: Kiwifruit

Information and easy ideas for using this nutritional powerhouse.

The low-down

Varieties: Green kiwifruit – with bright green flesh and furry skin – are the most commonly available. There is also a gold variety, which has a smoother skin, more oblong shape and paler flesh. Gold kiwifruit have a more tropical taste.

Availability: The season starts April/May and green kiwifruit are available through to December/January as they store really well. Gold kiwifruit are available through to about October.

Buying: It’s best to buy slightly under-ripe kiwifruit that are firm and plump, and allow to ripen at home. Avoid any that have split or wrinkled skin, or feel soft when pressed.

Storing: To ripen, leave at room temperature out of direct sunlight until they yield slightly when pressed. Once ripe, they will keep in the fridge for two to three days. To speed ripening, put into a plastic bag (this avoids dehydration) with an apple, at room temperature.

Nutrition: Kiwifruit are a good source vitamin C, vitamin E and fibre, as well as containing smaller amounts of many other nutrients.

Ideas for using kiwifruit

• Make a quick ice cream topping by blending 12 peeled kiwifruit with 100g castor sugar and the juice of 2 limes.
• For a refreshing drink, blend 1 kiwifruit with the juice of 1 lime per person, add ice cubes and a handful of mint leaves. Divide mix between tall glasses and top with sparkling apple juice.
• For a fast and healthy dessert, blend 3 kiwifruit with 2 tablespoons icing sugar. Mix ½ cup light sour cream with 1 cup plain low-fat yoghurt, swirl kiwifruit purée through yoghurt mix and serve.
• Make an all-green fruit salad with kiwifruit, green grapes and honeydew melon.
• Add kiwifruit to your next meat marinade – it contains an enzyme that dissolves protein and tenderises meat.