• An excellent source of vitamin C.
  • A Good source of potassium and fiber.
  • Can be usd as a meat tenderizer.

On the outside a kiwifruit looks like a fuzzy brown egg; on the inside its bright green flesh in sprinkled with a ring of small, black seeds, It has a distinctive, somewhat tart flavor with overtones of fruits and berries.

   The Kiwi originated in China and was know as the Chinese gooseberry  until New Zealand fruit growers renamed it for their national bird and began exporting it. Kiwis were once considered  an exotic fruit, but they are now grown in caloifornia and have become increasingly plentiful. Kiwis are harvested while green and can be kept in cold storage for 6 to 10 months, making them available for most of the year. Ripe kiwis are eatn raw; even the skin can be consumd if it is defuzzed.

A large kiwi provides about 80 mg of vitamin C and the fruits ar richly endowed with phytochemicals. A large 4-oz (155-g) fruit contains more than 100 mg It also provides a good amount of potassium and pectin, a soluble fiber that helps control blood cholesterol levels. Kiwis contain both lutein and zeaxanthin, antioxidants associated with eye health. A 4-oz (115-g) serving has only 70 calories.

An enzyme (actinidin) that is a natural meat tenderizer is found in kiwi. The fruit can be used as marinade to tenderize tough meats. Rubbing the meat with a cut kiwi and waiting 30 to 60 minutes before cooking will tenderize the meat without imparting any flavor from the fruit. The enzyme also will keep gelatin from setting and will curdle milk and cream; these effects can be prevented by poaching the fruit beforehand. Don't overcook the fruit, however; it quickly turns to mush.