This month, Zehra Jemal reports on how to use sweet kiwifruit in your cooking.
The most commonly sold variety is green kiwifruit, which has hairy, brown skin and bright green flesh. Gold kiwifruit has smoother skin and yellow, tropical-tasting flesh.
Choose kiwifruit that are plump and firm, but give a little when pressed. Avoid any fruit with bruises or soft, wrinkled skin, as these will be overripe.
Allow to ripen at room temperature, then store in the refrigerator in a plastic bag for up to one week.
Kiwifruit tastes best when eaten raw. Cut in half and spoon out flesh, or peel skin and chop flesh into slices. It makes a great snack or can be added to salads, muesli and yoghurt or used as a garnish on cakes or pavlova.
4 quick ways with kiwifruit:
Boost your vitamin C intake this winter with this delicious tropical smoothie. Blend a peeled, chopped kiwifruit with half a punnet of sliced strawberries, a banana, 1/4 cup low-fat natural or strawberry yoghurt, a generous splash of skim milk and 1–2 tablespoons wheatgerm.
Use kiwifruit juice when marinating steaks, as it contains enzymes that help tenderise the meat. Peel, chop and purée 1 kiwifruit, then combine with 1/2 cup apple cider vinegar, 1/4 cup brown sugar, 1/4 cup reduced-salt soy sauce, 2 chopped garlic cloves, 3/4 teaspoon grated ginger and a tablespoon each paprika and olive oil.
Serve this delicious kiwifruit salsa with grilled chicken or white fish. Peel and dice 4 kiwifruits, 1 cucumber, 1 red capsicum and 1 small red onion. Toss together in a bowl with a splash each of olive oil and lime juice.
Add a little pizzazz to dessert with these healthy ice-blocks. Combine 1 cup blended kiwifruit and 1 cup blended pineapple with 1 cup light coconut milk and 1 cup low-fat vanilla yoghurt. Transfer to ice-block moulds and freeze.
Did you know? Kiwifruit has 1 1/2 times as much vitamin C as oranges.