Kiwi – Eating Summer’s Great Fruit
One of summer’s great fruits is kiwi. Whether you grow your own or can’t resist them at the farmer’s market or grocery store, it’s a great idea to eat more of this healthy fruit, packed with vitamins C and E, potassium, fiber, and lutein. Kiwi is also great for the weight-conscious, containing just 46 calories a piece. Try these delicious kiwi food ideas:
* Eat alone. Cut off the fuzzy outer layer (found on most, but not all) kiwi and eat raw, like any other fruit.
* With dairy. Peel, chop, and sprinkle into cottage cheese or yogurt.
* Kiwi chutney. Into a saucepan, place 2 lbs. peeled and chopped kiwis; 2 peeled and chopped bananas; 3 purple onions, chopped finely; the zest of 1 lemon; 1 cup raisins; 1 cup packed brown sugar; 1 teaspoon ground ginger; ½ teaspoon each: cayenne pepper, ground allspice, ground nutmeg; ¼ teaspoon ground cardamom; 1 tablespoon sea salt; 1 cup white vinegar. Bring to a boil; reduce heat and simmer for about 60 minutes, or until thickened. Freeze any leftovers.
* Kiwi muffins. Preheat the oven to 400 degrees F. Line a muffin tin with paper cups. In a mixing bowl, combine 3/4 cup all purpose flour, 1/2 cup whole wheat flour, 1/2 cup cornmeal, 3 teaspoons baking powder, and ½ cup granulated sugar. In another large bowl, beat together ½ cup melted coconut oil, 2 eggs, and ½ cup milk. Fold ½ cup peeled and chopped kiwis. Add the dry ingredients to the wet ones, stirring by hand. Spoon into prepared muffin pan, filling each cup ¾ full. Bake for 15 to 20 minutes or until toothpick inserted in the center of a muffin comes out clean.
* Kiwi pops. Pour 1 1/3 cup of water into a saucepan. Add 2/3 cup granulated sugar, 1 teaspoon lime zest, and 1 teaspoon freshly grated ginger. Heat over high until sugar dissolved, stirring constantly. Bring to a boil; remove from the stove and allow to cool completely. Strain with a fine sieve. Mix in 1/3 cup freshly squeezed lime juice. Line a frozen pop mold with thin slices from 2 peeled kiwi. Pour liquid into the mold and freeze until hard.
* Kiwi salsa. In a bowl, stir together 6 kiwis, peeled and diced; 1 small purple onion, diced; 1 jalapeno pepper, diced; 2 tablespoons freshly squeezed lime juice; 1 tablespoon olive oil; 1 teaspoon real honey; ½ teaspoon cumin; and 1/2 teaspoon curry powder. Cover and allow to sit at room temperature for an hour. Chill before serving.