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Fun Facts

Kiwifruit is a berry with fuzzy brown skin and sweet green or golden flesh inside. Kiwifruit were once called Chinese Gooseberries (or Yang Tao) because they are native to China. These gooseberries landed in New Zealand in the early 1900s. The popular Hayward variety is named after New Zealand farmer Hayward Wright after he successfully brought it to market in the 1920s. These fuzzy berries were almost called melonettes, but fortunately cooler heads prevailed and the kiwifruit was born. Compared with other fruits, these little brown orbs are relatively new to the food scene -- they've only been around for about 700 years, and are still picked by hand to prevent bruises.

Star Power

This is one nutrient-dense fruit, with more immune-system boosting vitamin C than an orange, more heart-healthy potassium than a banana, and as much soluble and insoluble fiber as a bowl of bran flakes, which is great news for your digestion and heart health. Then there are vitamins E and K: E roots out damaging free radicals and K keeps your blood healthy and ready to clot fast when you cut yourself. Kiwifruit is also stuffed with magnesium that helps convert your food into energy. Did you know that kiwifruit contains enzymes that aid protein absorption by breaking down nutrients so they can be delivered to your tired muscles?

Quick Preps

PREPARE:

Wash the kiwifruit, then cut in half.
Slide a spoon between the skin and the flesh, and scoop out the flesh.
Eat like this, or cut into bite-size pieces.

Put kiwifruit chunks in your child's lunch.
Add kiwifruit to fruit salad, salad greens or smoothies.
Slice kiwifruit into coins as a quick and easy snack or side.

Fun Tip

Serve kiwi coins with lunch and tell your kids they're RICH!

Star-Powered Recipe

Kiwi Coin Sushi

Serves 4

Ingredients

4 kiwifruit
¼ cup chia pudding (LINK TO CHIA PUDDING RECIPE)
¼ cup dried goji berries

Method

Cut the tops and bottoms off each kiwifruit.
Next, peel the kiwifruit by sliding a spoon between the skin and the fruit and slowlycircling the fruit. Slide the fruit out of the skin.
Slice the kiwifruit into thirds width-wise, creating 3 kiwi coins.
Top each kiwi coin with a dollop of chia pudding and a dried goji berry.
Eat with chopsticks!

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How to Store

Raw, whole: Store at room temperature until ripe, then refrigerate in a plastic bag for up to a week. To freeze, wash, remove peel, slice or keep whole. Combine 2 ¾ cups sugar and 4 cups water in a saucepan and mix until solution is clear, then bring to a boil. After the syrup is cool, pour over kiwifruit. Place syrup-covered kiwifruit in airtight containers or freezer bags for up to a year.

Raw, sliced:Wrap tightly with plastic wrap and place in the fridge for up to 4 days. To freeze, follow steps above.

How It Grows

Kiwifruit grows on vines with heart-shaped leaves. The vines can climb up to 30 feet and produce fruit for up to 30 years.

Peak Seasons

Year round

Varieties

Hayward, Blake, Saanichton 12, Meander, Ananasnaya, Dumbarton Oaks, Issai