How to Eat Kiwi Fruit

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Wondering how to eat a kiwi fruit? It’s a delicious sour fruit that will add some variety to your life. Here’s the video.


Benefits  of Kiwi

Kiwi fruit is a nutrient dense food. This is great! It means you get lots of nutrition in a little low-calorie package. Other benefits include:

  • Fibre, in the skin and in the flesh of the fruit
  • Vitamin C: may contain 77-112% of the vitamin C you need in one day
  • Vitamin K (for healthy bones, kidneys and blood clotting)
  • Vitamin E (it’s in the seeds)
  • High potassium content (and we usually don’t get enough potassium so this is good). It’s important for a healthy heart.
  • Better sleep for adults with sleep problems
  • Folate (especially important during pregnancy)

How to Know When It’s Ripe

If a kiwi is very hard, it will be very sour when eaten. Hard kiwis are not ripe. If the kiwi gives a bit when gently pressed, it’s ripe. If it’s very soft, it’s likely over-ripe or gone bad.

Keep ripe kiwi fruit in the fridge. They’ll last a week or two there.

How to Eat Kiwi Fruit

Kiwi are great just on their own. Just peel and eat! (If you haven’t watched the video, it’s how you how.)

Ways to Use Kiwi

Kiwi are a great addition to breakfasts, desserts and snacks. They won’t last too long after being cut open so it’s better not to wait hours before eating them.

Fruit Salad: kiwis make a great addition to fruit salad. Especially when combined with something sweet like grapes, bananas or mango. (Try putting a drizzle of kefir on top for a probiotic punch!)

Smoothies: one of my classic smoothie combos is kiwi, orange and banana. But you can use it in a smoothie anytime you are missing a sour fruit. It’s versatile!

Yogurt topping: add kiwi and strawberry or kiwi and banana to the top of your yogurt.

Parfait: turn the yogurt into a fancy parfait but putting a layer of granola, yogurt and then kiwi and a sweet fruit. Yum!

When using kiwi in desserts that use some amount of cooking, there is one thing to be aware of. Raw kiwi contain actinidain. This is an enzyme that will tenderize meat and break down dairy and gelatin. So don’t leave it sitting on a pana cotta or other dairy products for hours. The kiwi will be hard at work and leave you with something liquefied.

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