Kiwi By: Shawn Sweeney

Botanical Name

A kiwi is a tropical fruit, and it's scientific name is actinidia deliciosa.

History of Kiwifruit

Kiwis originated in the mid 19th century from Maori in New Zealand. Mass cultivation of the fuzzy kiwifruit spread from China to New Zealand in the early 20th century. The fruit became popular because in 1962 American servicemen that were stationed in New Zealand later came back to California with kiwifruit. Nowadays kiwi is a fruit that millions of people eat all around the world.

Nutritional Facts

Amount Per 1 fruit:

Calories: 42

Total Fat: 0.4 g

Sodium: 2 mg

Potassium: 215 mg

Total Carbohydrates: 10 g

Dietary Fiber: 2.1 g

Sugar: 6 g

Protein: 0.8 g

Selection and Storage

When selecting a kiwi choose a plump, fragrant fruit that yields to gentle pressure.

When storing a kiwi store on the counter until ripe, then refrigerate in a bag.

Preparing a Kiwi

1. Slice the stem attachment off the end of the kiwifruit with the paring knife.

2. Remove the peel by slicing into the fruit just deep enough to lift the peel.

3. Use the knife to continue lifting the skin away from the flesh while rotating the kiwifruit.

4. The knife should cut shallowly since the skin is thin.

Other Uses

1. Great skin cleanser.

2. Maintains skin firmness.

3. Stimulates hair growth.


1. Avocados and kiwis are two of the most vitamin packed fruits, however while each avocado contains 2 grams of saturated fat, kiwifruits are completely fat free.

2. Kiwi fruits contain enzymes that aid protein absorption by breaking down nutrients so they can be delivered to your tired muscles.

3. The kiwifruit originated from China and was originally called the ‘Chinese Gooseberry’.

4. Male kiwi plants can pollinate up to eight female vines.

5. Kiwifruits rank even higher in Lutein content than spinach.


1. Kiwi Lime Pie-

Ingredients: 14 whole graham crackers (the 4-section large pieces)

1/2 cup macadamia nuts

1 stick (8 tablespoons) salted butter, melted

1/3 cup sugar

1 tablespoon lime zest plus 1/2 cup lime juice

2 large egg yolks

One 14-ounce can sweetened condensed milk

1 cup heavy cream, chilled

2 tablespoons sugar

5 kiwis, peeled


Preheat the oven to 350 degrees F. For the crust: Put the graham crackers and most of the macadamia nuts in the bowl of a food processor and process until smooth. Add the butter and sugar and process again to combine. Press into a pie pan and bake until golden and set, about 5 minutes. Set aside to cool slightly while you make the filling. For the filling: In the bowl of a stand mixer, add the lime zest and juice and egg yolks and mix until combined. Add the condensed milk and mix on high until smooth and thick. Pour the mixture into the crust and bake until no longer jiggly, about 15 minutes. Allow to cool, then refrigerate for at least 1 hour, more if possible. For the topping: Pour the cold heavy cream into a clean mixer bowl. Add the sugar and beat on high speed until the whipped cream is very stiff.

Slice the kiwis and cover the surface of the cooled pie with the slices. Spread the whipped cream on top. Slice the remaining kiwi slices in half and decorate the top of the pie with them. Chop the remaining macadamia nuts, sprinkle on top and serve.

2. White Kiwi Sangria-


1/2 cup sugar

1 cup water

1 (750 ml) bottle white wine

1 cup orange liqueur, see Cook's Note*

1/2 cup lemon juice

4 kiwis, peeled and cut in thin slices (save a few slices for garnish)

2 green apples with skin, cored and cut in 1/2-inch cubes

1 1/2 cups green seedless grapes

1 bottle soda water (1 liter)

Ice cubes


A small saucepan, heat the water, add the sugar and stir to dissolve to make a simple syrup. In a large pitcher, combine the white wine, the Triple Sec the lemon juice, the kiwis, the apples and the grapes. Add the simple syrup, the soda water and the ice. Stir and serve in sangria glasses decorated with a kiwi slice.

3. Kiwi Cooler


1 cup guava nectar

1 tablespoon frozen limeade concentrate

4 kiwi fruits, skinned and chopped

1 (6-ounce) container nonfat vanilla yogurt

1 cup ice


Pour nectar into blender. Add remaining ingredients. Blend on high for 40 seconds or until smooth. Serve immediately.

4. Kiwi Parfait



2 kiwis, 1 sliced and 1 finely diced

1 small angel food cake, cut into small circles

1 pint heavy whipping cream, whipped to light peaks

1 pint of pre-made chocolate ganache, store bought

2 each strawberries, raspberries and blackberries



2 kiwis, 1 sliced and 1 finely diced

1 small angel food cake, cut into small circles

1 pint heavy whipping cream, whipped to light peaks

1 pint of pre-made chocolate ganache, store bought

2 each strawberries, raspberries and blackberries



In a Champagne glass, begin layering the sliced kiwi, cake and whipped cream until you reach the top of the glass. Finish with a spoon of cream and chopped kiwi. In the microwave, melt the chocolate according to directions. Fill a small piping bag with the chocolate and pipe a message onto the serving plate. Arrange the berries around the message and place the parfait in the center. Serve chilled.

5. Turkey-Mixed Greens Salad with Strawberries, Kiwi and Cashews in Honey-Sesame Dressing


1 (1 1/2-pound) reserved cooked turkey tenderloin, sliced

4 cups mixed greens

1 cup sliced strawberries

2 sliced kiwi

1/2 cup dry-roasted, salted cashews

1/2 cup reduced-sodium chicken broth

2 tablespoons honey

2 teaspoons sesame oil

2 teaspoons honey mustard

Salt and ground black pepper


Cut turkey into bite-size pieces and set aside. Arrange the mixed greens on salad plates or large serving platter. Top with turkey, strawberries, kiwi, and cashews. In a small bowl, whisk together broth, honey, sesame oil, and honey mustard. Season to taste with salt and black pepper. Pour mixture over turkey and spinach salad.





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