How to Properly Prepare and Eat Kiwi Fruit for Maximum Nutrition

Enjoying Kiwi Fruit the Right Way

Kiwifruit is a nutritious fruit full of vitamin C, potassium, fiber and other beneficial nutrients. However, many people are unsure about the best way to eat kiwi properly to get the most from it. Here is a guide to selecting, preparing and eating kiwi fruit.

Selecting Ripe Kiwis

Look for plump kiwi fruits that feel slightly soft when pressed gently. Avoid fruits with bruises, wrinkles or other blemishes. The brown fuzzy skin should be intact. Ripe kiwis will yield to pressure but won't be too squishy.

Kiwis can be ripe when purchased but will soften further at room temperature over a few days. To speed ripening, place kiwi in a paper bag with a banana or apple. Once ripe, store kiwi in the fridge for up to two weeks.

Washing Kiwi

Just before eating, wash the kiwi under cool running water while brushing the skin gently. This removes any residues and helps achieve a better flavor.

Make sure to wash the fruit even if you won't be eating the fuzzy skin. Any dirt, chemicals or bacteria on the skin can be transferred to the flesh when you slice the kiwi.

Cutting Kiwi

Use a sharp knife to slice off the top and bottom ends of the kiwi first. Stand the fruit upright and use a sawing motion to slice off the skin from top to bottom, rotating the fruit as you go.

You can also peel the skin with a vegetable peeler if you prefer. Just take care not to waste too much flesh along with the skin.

Once peeled, slice the kiwi crosswise or cut into half circles. You can also dice cubed pieces for mixing into fruit salads, yogurt or desserts.

Eating Kiwi Skin

The skin of ripe kiwis is completely edible, which can save time prepping. Thetender young leaves and shoots are also edible. However, for older individuals or those with digestive issues, the fibrous skin may be irritating.

If eating the skin, make sure to wash the kiwis extremely well. Use a soft scrub brush if needed to remove any residues. The fuzziness itself is harmless.

Many enjoy eating a ripe kiwi whole and raw just like a peach or apple. Bite off one end, then peel down the skin with your teeth and eat the flesh.

Serving Raw Kiwi Slices

Fresh kiwi slices are delicious eaten as finger food. The vibrant green color makes a beautiful garnish for desserts like cheesecake or fruit tarts. Kiwis also add color, flavor and nutrients to fruit salads.

For an elegant presentation, fan out kiwi slices in a circle or crescent shape on a plate. Drizzle with honey or another complementary sauce.

Blending into Smoothies

Adding kiwi to smoothies provides natural sweetness along with fiber that helps you feel full. Blend chopped kiwis with yogurt, bananas, berries and juice or milk for a nutritious breakfast or snack.

For a tropical twist, combine kiwi with pineapple, mango and coconut water. Mint and lime also taste great blended with kiwis.

Making Kiwi Juice

Run peeled kiwis through a juicer or blender to extract the bright green juice. Strain out the pulp if desired. Drink kiwi juice on its own or use it to make tasty mixes.

Combine with apple, celery, cucumber, lemon or carrot juice. For an antioxidant boost, add fresh ginger, turmeric root or green tea when juicing kiwis.

Complementary Flavors for Kiwis

Kiwis pair well with many other fruits like pineapple, oranges, strawberries, melon and mango. Their sweet-tart taste also complements herbs like mint, basil and lime.

In savory dishes, kiwis work well with chicken, fish and pork. They add brightness to Asian-inspired meals. For sweet treats, combine kiwi with yogurt, honey, coconut, lime, vanilla and chocolate.

Creative Ways to Use Kiwis

Beyond eating them raw, there are many ways to enjoy kiwifruit. Here are some creative preparation methods and recipe ideas:

Kiwi Salsa

Chop kiwis, red onion, chile pepper and cilantro. Toss with lime juice for a fresh-tasting salsa to accompany fish tacos, chicken or pork.

Fruit Kebabs

Thread cubed kiwi alternately with pineapple chunks, bananas and strawberries onto skewers for a colorful fruit kebab.

Kiwi Chutney

Simmer chopped kiwi with raisins, brown sugar, vinegar, ginger and spices to make a tangy-sweet chutney condiment for meats or cheese.

Chicken Salad

Stir diced kiwi into chicken salad made with shredded chicken, pecans, diced apple and celery for crunch and natural sweetness.

Green Smoothie Bowl

Blend kiwi with avocado, banana, spinach and almond milk. Top with granola, chia seeds and toasted coconut for an easy nutrient-packed breakfast bowl.

Fruit Salad Skewers

Assemble colorful fruit skewers using kiwi, pineapple, grapes, berries and melon balls for a fun finger food.

Kiwi Popsicles

Puree kiwi with yogurt and honey then freeze in popsicle molds for a refreshing, healthy summertime treat.

Tips for Selecting, Cutting and Serving Kiwis

Kiwifruit is easy to incorporate into your diet. Follow these simple tips for selecting ripe kiwis and properly preparing them at home:

• Choose plump kiwi that gives slightly to pressure.
• Let firm kiwi ripen at room temp before refrigerating.
• Wash well before peeling or eating skin.
• Use a sharp knife and be careful when slicing.
• Enjoy raw or incorporate into recipes like smoothies, salsa, chutney, skewers and more.
• Pair kiwi with citrus, tropical fruits, chicken, pork or herbs.

With its bright, refreshing flavor and stellar nutrient profile, kiwi is a delicious and healthy addition to your diet. Follow proper handling and preparation methods to enjoy kiwis at their best.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.