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Food & Drink

6 things to know about kiwifruit

Bursting with sweet-tart flavor and amazing health benefits, meet the unsung winter fruit we should all be adding to the menu

On the outside, it looks like a small oval coconut, with its translucent brown fuzzy skin. But on the inside, it’s vibrant lime green flesh is bursting with flavor and nutrients. When ripe, it has a juicy sweet-tart flavor that tastes like a blend of pineapple, melon, and strawberry. Its texture is soft but sliceable or scoop-able, making it a versatile ingredient in everything from salsa to smoothies.

Despite tasting like a summer fruit, kiwi is in season October through March, often getting overshadowed by an abundance of winter citrus. But if it’s vitamin C you’re after, you might be surprised to learn that, per gram, kiwifruit has twice the amount of vitamin C found in an orange. Plus, kiwifruits are an excellent source of vitamin K, and contain other healthful nutrients such as copper, fiber, and potassium. Here’s six more things you should know about kiwifruit.

Does a Gut Good

Two kiwifruits have fewer calories than a medium banana and more fiber, at around 4 grams. Add them to smoothies, yogurt parfaits, or salads for an extra boost of the nutrient that’s good for our gut.

Kiwis Heart You

In addition to heart-healthy vitamin C, kiwifruit contains polyphenols — antioxidants that may help prevent heart disease.

Sweet to the Touch

By holding them between your thumb and forefinger and gently applying pressure, you can tell how sweet the kiwi will be. Those that yield gently to pressure with be the sweetest ones.

They’re Great on Sandwiches

Sounds weird until you try it, but Kiwifruit’s sweet and puckery flavor pairs well with savory deli meats, like ham, turkey, or roast chicken. And if you’re feeling really daring, try using thin sliced kiwi or kiwi puree instead of jam on a peanut butter sandwiches. Who knows, maybe “kiwiches” will be the next best lunchbox favorite.

It’s Got a Kitchen Secret

Similar to pineapple and papaya, kiwifruit contains an enzyme that helps break down protein in tough cuts of meat, making it an excellent natural meat tenderizer.

Formerly Known as Chinese Gooseberry

Kiwifruit is native to China and is sometimes stilled referred to as a Chinese gooseberry. It wasn’t until the fruit was commercially produced in New Zealand that it was renamed by Westerners to kiwi, after the national bird of New Zealand.

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