Kiwi is the May Harvest of the Month

With our Harvest of the Month for May, we are venturing back into the world of fruits. This particular food is often called the Chinese gooseberry and is most widely produced in China. In fact, they provide the world with 56% of kiwis. This fruit is small but has many health benefits because of its potent nutrient content and is often considered a “super food.”

Try These Delicious Recipes (link to PDFs)

Kiwi Guacamole

Kiwi Sorbet

Orange, Strawberry and Kiwi Salad

How to Buy, Store and Prepare

How to Buy and Store: When selecting a kiwi, it is important to pick them when they are ripe. A ripe kiwi will be firm and smooth. It should not have bumps, wrinkles or bruises. If you get a kiwi that isn’t ripe enough, let it sit at room temperature for 3-5 days before eating. The riper the kiwi, the more sweet it will be.  If you need to store the fruit longer than 3-5 days, it may be stored in a plastic bag in the refrigerator.   

How to Prepare: Like other fruits, kiwis are great to enjoy with very little preparation.  Simply slice the fruit in half and use a spoon to scoop out the rest of the kiwi and enjoy.  It is a great snack for on-the-go!

Making it Kid-Friendly

Kiwis are very versatile and can be used in many ways.  Because of their tangy flavor, they make a great addition to baking recipes to offset other sweet flavors. They are also a great addition to dishes that require a pungent, but sweet flavor. Add a kiwi with fruits such as bananas & strawberries to make a great smoothie blend. Kiwis can even be used in marinades or salad dressings.  Get creative and have fun with kiwi fruit and be sure to include the kids when trying new recipes. 

Nutrition and Health Benefits

Kiwi fruit has many health benefits.  It is rich in vitamins making it a great immune system booster.  It is also plentiful in minerals such as folate and potassium. Kiwi is a great source of antioxidants, which can help defend the body against damage from free radicals.  Because this fruit is a good source of fiber, kiwi is often used to aid in digestion.

Serving size: 1 medium kiwi

Calories: 42 Saturated Fat: 0g
Total Fat: 0g Monounsaturated Fat: 0g
Total Carbohydrate: 10g Vitamin C: 106%
Fiber: 2g Vitamin K: 31%
Protein: 1g Potassium: 5%

*Special thanks to Hannah Ford Hickey for assisting with writing this month’s article.