Kiwi 101

Did you know you can eat a kiwi skin and all? 2 common types of Kiwifruit are the green kiwi and the Zespri Sungold kiwi. The green kiwi has a brown fuzzy skin, vibrant green flesh, tiny black seeds and a sweet tangy taste. Zespri Sungold has a completely different taste than the green you have tried before. Zespri Sungold kiwifruit has smooth, hairless skin, a gold fruit centre and a tropical-sweet taste.


Zespri Sungold Kiwifruit is one of the most nutrient dense fruit. It has 3x the Vitamin C of an orange at 430% DV. They have 520mg potassium, as much as a medium banana, and only 110 calories for 2 fruit.  Kiwifruit has a low Glycemic index, helps support a healthy immune system, may help lower blood pressure and reduce constipation. They are also a good source of folate and vitamin E.  Kiwifruit also contains a digestive enzyme called actinidin which not only aids in the digestive process but can also be used as a meat tenderizer by placing the kiwi on the meat before cooking.

Selection and Storage:

Kiwifruit can be purchased before they are ripe as they will ripen on the counter. Place kiwi in the palm of your hand and squeeze very gently.  A ripe kiwi will give to slight pressure.  Once ripe, store the fruit in the refrigerator to stop further ripening.


The easiest way to eat a kiwi is to cut it in half and eat it with a spoon. You can eat the skin if you like, just be sure to give it a rinse.  Kiwifruit are very versatile.  For breakfast add them to a smoothie bowl or fruit salad.  Use them in a fruit salsa for fish tacos or add them to a green salad with strawberries and basil.  Kiwifruit are also delicious in curries and Thai stir fry.

For more delicious recipes go to www.zesprikiwi.com


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