This vine-grown fruit with a fuzzy brown peel harbors a juicy interior the color of emeralds or gold, depending on the variety. Regardless of shade, all types offer a creamy texture and an impressive nutritional profile.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

Kiwifruit delivers a whopping dose of vitamin C; one variety in particular, the Sanuki Gold, is an especially powerful source of this multitasking antioxidant. The oblong fruit also harbors other antioxidants, including lutein and vitamin E. Studies show that kiwifruits may lower triglycerides (the fats that circulate in the blood-stream and cause high cholesterol levels). They’re also rich in dietary fiber and potassium.

　　

HOW TO BUY

Step 2

Look for firm fruit that gives slightly to gentle pressure. Avoid any kiwifruits that feel soft or look wrinkled—they could be overripe.

　　

HOW TO STORE

Step 3

To speed ripening, place kiwifruits in a paper bag with other fruit at room temperature. Ripe fruit kept in the refrigerator’s crisper should stay fresh for four to five weeks.

　　

DID YOU KNOW?

Step 4

Contrary to popular belief, the kiwifruit didn’t originate in New Zealand but in China during the 14th century. The Chinese gooseberry, as it was then called, eventually made its way to New Zealand. Once the island nation began commercial production, the fruit was renamed after the fuzzy national bird it resembles.

　　

PREPARATION TIP

Step 5

To peel a kiwifruit, first trim both ends; ease a tablespoon between the flesh and the peel. Turn the kiwi, pressing the back of the spoon against the peel as you go. The fruit should slide right out in one piece—ready for slicing.

　　

recipes

Step 6

Kiwifruit Summer Rolls p.130

　　

Step 7

Shrimp with Kiwifruit-Lime Relish p.228

　　

Step 8

Poached Tropical Fruit with Sorbet p.320

　　Power Foods