There’s nothing fuzzy about kiwi’s vitamin C – The San Diego Union-Tribune
February is a good time to boost your vitamin C, which isn’t a problem with dazzling winter citrus flooding our farmers markets. But if you’d like to switch things up, then try another appealing fruit, the kiwi.
With their distinctive sweet-tart flavor, these fuzzy fruits pack a punch of nutrition. Just two kiwis provide more than 280 percent of your daily vitamin C needs and come in at a low 100 calories! Though available year-round at supermarkets, they’re currently in peak season at SoCal farmers markets.
When selecting, look for unblemished, fruit with a soft, fuzzy skin. Give the fruit a gentle squeeze. If it’s hard, it’s unripe. If it’s mushy, it’s overripe. If it gives just a little, then it’s time to eat it. Don’t worry about size — smaller kiwis taste just as delicious as larger ones. Although the skin is edible, most people prefer to eat them peeled.
Since kiwis pair beautifully with tropical fruits such as mango and papaya and sour foods such as yogurt and lime, they’re ideal in parfaits and smoothie bowls. They also make a delightful addition to cocktails, smoothies, fruit salads, savory salads and salsas.
Here are three ways to make your winter meals more nutritious with kiwi:
1. Fruit kebabs: Skewer chunks of kiwi, mango, banana and strawberries and serve with a side of Greek yogurt seasoned with honey and cinnamon.
2. Smoothie: Blend kiwi, papaya or mango, banana, honey, chia seeds, milk of your choice and ice.
3. Salsa: Mix diced kiwi and pineapple with minced jalapeño, lime juice, fresh cilantro and mint and serve with fish tacos or grilled seafood or chicken.
Chili-Lime-Coconut Fruit Salad
This salad is highly versatile. Feel free to substitute any fresh fruits you prefer or that are in season.
Makes 6 to 8 servings
1 medium ripe mango, peeled and cut into thin slices
1 small ripe papaya, peeled, de-seeded and cut into chunks
2 clementines or tangerines, peeled and sectioned, with white pith removed
2 blood oranges, peeled and sectioned, with white pith removed
1 pint strawberries, rinsed, hulls removed, and quartered
4 kiwis, peeled and sliced into rounds
1/2 cup jicama, peeled and cut into 1-inch-long pieces
The juice of 2 limes
A few pinches of cayenne pepper
A few pinches of coarse sea salt
1/3 to 1/2 cup shredded unsweetened coconut
1/4 cup chopped fresh mint
Lime zest curls, for garnish
Place the fruit in a large bowl, and gently toss. Start by sprinkling the fruit with the juice of 1 lime, and season with cayenne pepper and sea salt. Taste it. Then adjust seasonings accordingly. Place in a serving bowl or dish. Add coconut and mint, tossing gently and garnish with lime zest curls. Serve at room temperature.
Russo is a San Diego freelance food writer and cookbook author.