Kiwi Fruit: Storage, Prep, Recipes

Sliced Kiwi Fruit

Kiwi Fruit: Selection and Storage


Fresh Kiwifruit
A Fresh Kiwi Fruit


Kiwi fruit is sold at the store in a very firm state and should be allowed to ripen at home before using. Store at room temperature, uncovered and out of the sun. It is ripe when it yields to gentle pressure. It may then be stored in the refrigerator for up to a week.

Preparing Kiwifruit

Kiwi fruit is best used raw, as heating turns the flesh an unattractive shade of olive green. Just slice the fruit in two and scoop out the flesh with a spoon. The fruit may also be peeled with a floating blade peeler and sliced into attractive pieces. One large kiwifruit yields 1/3 to 1/2 cup of slices.

Kiwi Fruit Starter Recipes

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Sliced Kiwi Fruit
Sliced Kiwi Fruit

Citrus Kiwi Fruit Salad Recipe
4 kiwifruit, peeled and cut into eighths
2 navel oranges, peeled and sectioned
1 pink grapefruit, peeled and sectioned, then halved
Curly green endive
Bottled, low-calorie poppy seed dressing

Toss fruits together. Place servings on plates lined with curly endive. Serve with poppy seed dressing. To dress up salad, add sliced strawberries. Recipe makes six servings.

Nutrition information per serving, excluding strawberries:
Calories: 67
Carbohydrate: 17g
Protein: 1g
Cholesterol: 0mg
Sodium: 3mg
Fiber: 3g
Fat: 0g (4% of calories from fat)

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Kiwi Fruit Parfait
3 ounces lemon gelatin powder
1-1/2 cups boiling water
1 tablespoon grated lemon peel
8 ounces whipped topping — thawed
3 kiwi fruit — peeled

Dissolve gelatin in boiling water. Stir in grated lemon peel; chill until consistency of unbeaten egg white. Fold in whipped topping; set aside. Cut one kiwi fruit into eight slices; chop remaining two. Alternate layers of gelatin mixture and chopped the kiwi fruit into eight parfait glasses; chill one hour. Garnish with sliced kiwi fruit.
Recipe makes eight servings.
Nutrition information per serving:
Calories: 149
Fat: 7g
Calories from fat: 42.8%
Protein: 1g
Carbohydrate: 21g
Fiber: 1g
Cholesterol: 0mg
Sodium: 37mg
Exchanges: 1/2 Fruit; 1-1/2 Fat; 1 Other Carbohydrates

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Sliced Kiwi Fruit with Orange
Sliced Kiwi Fruit with Orange

Kiwi Fruit and Strawberries
2 kiwi fruit
2 cups strawberries, fresh*
1 tablespoon orange juice, frozen mixed concentrate with 1-tablespoon water
1 teaspoon pine nuts, toasted

Peel kiwifruit and slice in thin rounds. Arrange on dessert plates. Wash, hull and slice the strawberries and arrange them over the kiwifruit. Drizzle orange juice over each dish and top with pine nuts.
Note: Raspberries, blueberries or blackberries may be substituted for the strawberries. Recipe makes four servings.
Nutrition information per serving:
Calories: 54
Cholesterol: 0mg
Carbohydrates: 12g
Protein: 1g
Sodium: 3g
Fat: 1g

Author: Jeni

Certified by the Professional School of Fitness and Nutrition in March, 1995; honored for exemplary grades. Practicing fitness and nutrition for over 20 years. Featured in the Feb. 1994 issue of "Shape" magazine. Featured in Collage in the spring issue of 1995 Low fat recipe's published in Taste of Home, Quick Cooking, and the Milwaukee Journal-Sentinel, among others. September, 2001: Featured in "Winning The War on Cholesterol" By Rodale Publishing