Healthy Kiwi Recipes

By HerbaZest Editorial Team | Updated: Jun 18, 2020

Healthy Kiwi Recipes

There is no doubt that kiwis are good for you. The kiwi has come a long way from its native continent of Asia to New Zealand, and from there, it has become a staple fruit known for its fresh flavor, nutritional content, and medicinal properties. The most popular way of reaping kiwi vitamins is just eating the fresh fruit, peeled and sliced, straight from the market. However, the kiwi is a versatile fruit that can be prepared in many ways.

How to Eat Kiwi

The juicy flesh of the kiwi is protected by a very thin, brownish skin that needs to be peeled before consumption. When buying kiwi, its state of ripeness is a key factor to consider. Overripe kiwi fruits tend to bruise easily and peel too deeply, and the flesh can fall apart, ruining both appearance and taste. It is important to pick a kiwi that feels slightly firm when pressure is applied.

A popular method of peeling a kiwi is to sloop it, by cutting the fruit in half and scooping the flesh out of the skin. However, this practice usually leaves some pulp attached to the peel. In order to make the most of its juicy interior, there are more effective ways to peel off a kiwi: choose a kitchen knife with a thin, short blade and cut both ends of the fruit. Make longitudinal, superficial cuts on the sides of the kiwi fruit. After doing this, you have two options. Place the fruit in boiling water for about 45 seconds or put it in the fridge for about 15 minutes. In both cases, afterwards, you would be able to easily peel the kiwi under running water with zero pulp waste

Once your kiwi is peeled, you can cut it into quarters or slice it. At this point, the best way to eat a kiwi is freshly cut, either alone or mixed with other fruits or leafy greens as a salad. However, there are many other ways to prepare kiwi and make it part of a healthy, balanced diet.

Kiwi Combinations

The delicate flavor and freshness of kiwi fruit perfectly pairs with many fruits and vegetables that also possess a similar mild taste. Some of the most popular combinations are:

  • Kiwi and strawberry. This is a very common mix that can be used in salads, juices, and smoothies. Both fruits have a mildly citrusy flavor and make for a great blend since their flavors don't clash with each other.

  • Kiwi and banana. The juicy flesh of the kiwi fruit perfectly pairs with the mild, sweet flavor of banana. This is a great combination for smoothies and shakes since banana provides a creamy consistence. This combo can even be turned into a no-churn ice cream.

  • Kiwi and apple. Both of these fruits are juicy and full of dietary fiber with a high water content, making them great as a part of a kiwi diet since they can prevent sugar spikes and provide a long-lasting feeling of satiety. It is a great combination for smoothies.

  • Kiwi and spinach. High in iron and fiber-rich, spinach is a great companion for kiwi fruit. Because kiwi is a good source of vitamin C (ascorbic acid), it aids plant-based iron absorption. Consider it a perfect mixture for a green smoothie.

  • Kiwi and avocado. A seemingly unlikely match, the creamy flesh of avocado can be blended with kiwi pulp for a citrusy touch in a smoothie or lactose-free ice cream.


Kiwi Recipes

Kiwi is a versatile fruit with a mildly sweet and citrus flavor that can be consumed in a myriad of ways to take advantage of its nutritional and medicinal properties. While salads, juices, and smoothies are preferred forms of consumption, the fruit can also be added as a topping to other preparations, such as Chia Pudding with Kiwi and Banana or a fresh kiwi tart.

While cooking kiwi fruit greatly reduces its vitamin C (ascorbic acid) content, it retains other essential nutrients and dietary fiber, which still can aid digestion. Kiwi desserts, such as kiwi pie and kiwi jam, are popular culinary uses of this adaptable fruit.

When it comes to reaping kiwi fruit benefits, the only limit is your imagination!