Welcome to our weekly series where we’ll let you know what fruit and vegetables are market fresh this week, give you handy storage tips and recipes to make the most of seasonal produce.
First grown in China and a nutritional powerhouse, the kiwifruit is full of surprises. Originally known as the Chinese gooseberry, the seeds were brought to New Zealand in the early 20th Century where they were commercially grown and called ‘kiwifruit’.
The name was officially adopted by international trade in 1974 and kiwifruit is now grown all over the world.
When choosing kiwifruit, look for ones that are plump, large and oval-shaped with unblemished skin. They should be firm but yield slightly to gentle pressure, indicating ripeness. Avoid fruit that is soft, wrinkled or bruised.
A good kiwifruit should feel heavy for its size – if you are unsure, gently smell the stem end. A ripe kiwifruit should have a slightly sweet, fruity aroma.
To store kiwifruit, refrigerate both ripe and unripe kiwis to slow down the ripening process and extend their shelf life. For unripe fruit, refrigeration can extend their storage for up to a month. Ripe kiwis will last about 1-2 weeks in the fridge.
To ripen kiwis quickly, store them at room temperature in a paper bag with other ethylene-producing fruit like bananas or apples.
Kiwifruit can be frozen, however you need to peel and slice it first. The texture will change slightly when frozen, making it ideal for smoothies and other recipes where texture isn’t critical.
These little gems have numerous health benefits including boosting immunity due to their high vitamin C content, supporting heart health with fibre and potassium and aiding digestion with enzymes and fibre.
Additionally, kiwifruit contributes to eye and skin health and may aid in weight management.
Here are three recipes to put fresh and in-season kiwifruit on the table this week:
For a unique twist on the classic muffin recipe, try these kiwifruit and coconut muffins. These moist and fluffy treats are bursting with sweet flavour, making them ideal for the school lunchbox or an after-school treat.
This fruit salad celebrates the best of Autumn produce – kiwifruit, pears, apples and pomegranates. Serve with vanilla bean Greek-style yoghurt for a sensational end to any meal.
With an abundance of fresh ingredients paired with salty feta, we promise this salad looks as good as it tastes. Pair it with perfectly cooked steak, lamb cutlets or salmon for a quick and easy Autumn dinner.
