The vibrant green kiwi fruit, with its fuzzy brown skin, is a nutritional powerhouse and a versatile ingredient. This guide explores everything from its origins and culinary applications to its health benefits and proper storage. Whether you're a seasoned chef or a curious home cook, you'll find valuable information to enhance your appreciation and use of this tangy treat.
The Zesty Guide to Kiwi: History, Cooking, and Nutritional Benefits
1. History of Kiwi
Kiwi fruit, despite its association with New Zealand, originated in China. Known as the Chinese gooseberry, it has been cultivated there for centuries. In the early 20th century, seeds were brought to New Zealand, where the fruit underwent significant development and cultivation, leading to its modern name, inspired by the country’s national bird, the kiwi. Today, Italy, New Zealand, and Chile are leading producers.
2. Cooking Techniques
Kiwi is primarily enjoyed raw, but it can add a tangy twist to cooked dishes.
How to cook kiwi (general overview)
Kiwi doesn’t hold up well to prolonged cooking as it can become mushy and lose its vibrant flavour and colour. Add it towards the end of the cooking process or use it in recipes where it's used raw. It's excellent in smoothies, salads, salsas, and as a topping for desserts.
How to prepare kiwi for cooking
Wash the kiwi thoroughly. Peel it if desired (although the skin is edible and contains nutrients), using a vegetable peeler or a paring knife. You can then slice, dice, or puree the kiwi depending on your recipe.
How to grill kiwi
Grilling is a great way to add a caramelized exterior. Slice kiwi into thick rounds and grill for a short period (about 1-2 minutes per side) over medium heat. This intensifies its sweetness. Use them for summer fruit salads or to top grilled meats.
How to bake kiwi
Baking kiwi is less common than grilling. If baking, add kiwi during the final few minutes of baking, as excessive heat can make the fruit turn to mush. Ideal in baked fruit crumbles, crisps or galettes where its flavour and texture will still be retained.
How to sauté kiwi
Sautéing kiwi is a simple and effective way to add flavour and sweetness to both sweet and savoury dishes. Slice kiwi into desired shapes, such as rounds or crescents. Heat a little oil in a pan over medium heat. Add the kiwi and cook for 1-3 minutes. Sautéed kiwi adds a delicious tangy element to savoury dishes such as grilled chicken or pork dishes. For desserts, it can top cakes or ice cream.
3. Ingredient Preparation
How to cut kiwi
- Wash: Wash the kiwi thoroughly under cold running water.
- Slice: You can choose to peel the kiwi first or not (the skin is edible). If peeling, use a vegetable peeler or a paring knife. If leaving the skin on, cut off the ends.
- Slice or Dice: Depending on your recipe, slice the kiwi into rounds, half-moons, or dice it into small cubes. For presentation, consider using a melon baller for perfectly round kiwi pieces.
How to peel kiwi
- Wash: Wash the kiwi thoroughly under cold running water.
- Cut: Cut off both ends of the kiwi.
- Peel: Stand the kiwi on one end. Use a vegetable peeler or a paring knife, peeling from top to bottom to remove the skin. Be careful not to remove too much of the fruit.
- Alternative Method: If you have a kiwi peeler, it's very simple to peel the kiwi using this.
How to dice kiwi
- Wash and Peel (optional): Wash the kiwi. Peel it if desired.
- Cut into Slices: Slice the kiwi into ½-inch thick rounds or lengths.
- Cut into Strips: Place the slices flat, and then cut lengthwise into strips.
- Dice: Rotate the strips and then cut across them to form small cubes.
How to mince kiwi (not typically done)
Kiwi is not usually minced as the texture does not lend itself to fine chopping. If a very small amount of kiwi is needed, it’s best finely diced.
4. Storage
How to store kiwi
- Unripe Kiwi: Store unripe kiwis at room temperature. This allows them to ripen. You can speed up the ripening process by placing them in a paper bag with a banana or apple. These fruits release ethylene gas, which helps ripen other fruits.
- Ripe Kiwi: Once ripe, kiwi should be stored in the refrigerator. Place them in the crisper drawer for best results. Avoid storing kiwi near strong-smelling foods, as it can absorb their odours.
How long does kiwi typically last under different storage conditions?
- Room Temperature (unripe): Unripe kiwi can last at room temperature for 3-7 days, or until soft to the touch.
- Refrigerator (ripe): Ripe kiwi can last in the refrigerator for 1-2 weeks.
- Freezing: Kiwi can be frozen, although the texture changes. Peel and slice the kiwi before freezing. Place the slices on a tray and freeze. Once frozen, transfer them to a freezer-safe bag or container. Frozen kiwi is best used in smoothies or sauces and can last for 2-3 months.
5. Substitutions
- For Flavour: When a fresh, tangy flavour is needed: Other fruits with a similar flavour profile include gooseberries (if available), star fruit, pineapple, or a combination of citrus fruits like oranges and lemons.
- For Texture: Depending on the application, other soft fruits with a similar texture can work, such as mango, or papaya. If you don't want the acidity, substitute for a ripe pear.
6. Nutritional Information
Kiwi nutrition facts (per 100g)
- Calories: 61 kcal
- Carbohydrates: 14.6g
- Protein: 1.1g
- Fat: 0.5g
- Fibre: 3g
- Vitamin C: 93mg (103% of the Reference Intake)
- Vitamin K: 34 mcg (42% of the Reference Intake)
- Folate: 31 mcg (16% of the Reference Intake)
- Potassium: 312mg (16% of the Reference Intake)
Key health benefits of consuming kiwi
Kiwi is an excellent source of Vitamin C, boosting the immune system, and is high in antioxidants, protecting cells from damage. It's also a good source of fibre, promoting digestive health. Kiwi contains Vitamin K, essential for blood clotting, and potassium, which helps maintain healthy blood pressure.
- Allergies and Sensitivities: Some people may experience allergic reactions to kiwi, including oral allergy syndrome (itching and swelling of the mouth, throat, and lips). It also contains oxalates, and those prone to kidney stones should consume it in moderation.
7. Pairing
What flavors and ingredients go well with kiwi in culinary applications?
- Fruits: Strawberries, bananas, mangoes, pineapple, citrus fruits.
- Dairy: Yogurt, cream, cheese (goat cheese, mascarpone).
- Herbs: Mint, basil.
- Spices: Ginger, cinnamon.
- Nuts: Almonds, walnuts, pistachios.
- Other: Honey, balsamic glaze, chocolate (white or dark).
Examples: Kiwi and strawberry smoothie, kiwi salsa for fish tacos, kiwi and goat cheese salad with balsamic glaze, kiwi and yogurt parfait, kiwi and banana bread.
8. Cleaning and Washing
How to wash kiwi properly to remove dirt and contaminants.
- Rinse: Wash the kiwi thoroughly under cold running water.
- Rub: Gently rub the skin to remove any dirt or debris. You can use your hands or a soft brush to remove any visible dirt.
- Dry: Pat the kiwi dry with a clean paper towel or cloth before use.
9. Ripeness
How to tell if kiwi is ripe
- Gentle Pressure: Gently press on the kiwi. It should yield slightly under gentle pressure, similar to a ripe avocado or peach. If it's very firm, it needs more time to ripen. If it's very soft and mushy, it's overripe.
- Smell: Ripe kiwi should have a sweet, fragrant aroma. The stronger the smell, the riper the kiwi.
When is kiwi in season?
Kiwi is generally in season from late autumn through early spring (October to May in the Northern Hemisphere), depending on the region. However, you can often find it year-round due to global production and storage.
Facts You May Not Know
- Kiwi fruit was once called the Chinese Gooseberry.
- The skin of a kiwi is edible and contains nutrients and fibre.
- New Zealand is the country most associated with kiwi fruit.
- Kiwi is an excellent source of Vitamin C.
- Kiwi's high Vitamin K content helps blood clot.
FAQs
Yes, the small, black seeds in a kiwi are edible and add a slight crunch to the fruit.
How do you store cut kiwi?Store cut kiwi in an airtight container in the refrigerator. It will keep for 3-4 days.
Is kiwi good for weight loss?Yes, kiwi is low in calories, high in fibre, and contains nutrients that may support weight loss.
What is the best way to ripen a kiwi?Place unripe kiwi in a paper bag with a banana or apple. These fruits release ethylene gas, which speeds up the ripening process.
How can I tell if a kiwi is bad?A bad kiwi will be very soft, mushy, and have a sour or fermented smell. It may also have mold growing on the skin.