Food of the month: Kiwi


What it is: A small oval-shaped fruit with a brown hairy skin covering juicy, green flesh. It is part of the berry family.

Where it’s from: The kiwi fruit is native to China and was taken to New Zealand in the early 20th century, where they were first planted for commercial use. It was first introduced to the US in 1961.

Where it’s produced: New Zealand, Chile, the US, France, Italy and Japan are the main commercial producers of the fruit.

What it looks and tastes like: The kiwi fruit has a semi-translucent green flesh that contains dozens of tiny black seeds, especially towards the centre of the fruit. It is covered by a thin yet strong brown furry skin. It has a sweet citrusy flavour and is plump and juicy.

How to use / eat it: Kiwis are best enjoyed raw. Peel their skin off with a sharp knife and cut them into bite-sized pieces. They are also delicious when mixed in fruit salads and yoghurt.

A good source of: It is believed to contain more vitamin C than an orange of the same size! Other nutrients found in this fruit include vitamin E, actinidain (an enzyme that helps your body digest food), potassium and fibre.

Benefits: It’s amazing how many nutritional benefits this fruit holds, and it has even been named one of the safest foods to consume. Filled with antioxidants, it helps to protect cell DNA from free radical damage, and the high vitamin C content also boosts your immunity. Because they contain so much fibre they are good for aiding digestion and their low-GI status means they’ll keep you fuller for longer and are safe for diabetics!

Recipe: Strawberry kiwi smoothie
Start your day off on a good note with this delicious smoothie courtesy of

2 kiwi fruits
I cup strawberries (fresh or frozen)
½ cup low fat milk
2 tablespoons honey
500ml low fat strawberry yoghurt

Peel the kiwis and cut them into smallish pieces. Blend all the ingredients on high speed in a blender.

Pour into glasses and serve cold.

Other articles you may be interested in:
Food of the month: Flaxseed
Food of the month: Beetroot
Food of the month: Kale
Food of the month: Ginger
Food of the month: Red bell pepper

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13 Responses

  1. I just love this fruit. It has so many vitamins and it is so good in salads or with yoghurt.

  2. I always had this bad perception about the kiwi fruit but I guess after reading this it won’t hurt to try it out.

  3. I love kiwi, it’s so refreshing and tastes amazing with yogurt or mixed with anything else really.

  4. Aaaah I love Kiwi’s. They’re so refreshing, a banana and kiwi smoothie is always delicious!!!

  5. There is that new Zespri kiwi? Its more yellow than green, its no where near as delicious as the original. I love me some kiwi with apples and grandadilla.

  6. I didn’t know that about the kiwi. I have been using it in smoothies but it makes it a bit bitter.

  7. Interesting article on kiwi fruit, I never knew it contained vitamin C, I always wanted to try a simple smoothie recipe I think I can now go get a blender and try this smoothie out. Good article to the point!

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