Eat Seasonably – KIWI

dsc_0141There is nothing like fresh fruits and vegetables during peak season. Check out our “Eat Seasonably” feature where we will share health tips, preparation tricks, and new recipes featuring the best of the season’s produce. Often considered a tropical fruit, kiwis are actually harvested in late September, making for a perfectly sweet back-to-school treat. Each kiwi is jam packed with vitamins C and E, helping boost the immune system and keep skin and eyes healthy. With only 42 calories per kiwi, these little gems contain more potassium than a banana, along with fiber to keep us full longer. Read on to learn how to select the perfect kiwi  and how to incorporate them into both snacks and meals.

Selecting and Storing:

  • When picking the perfect kiwi look for unblemished, firm skin.
  • Press the outside of the fruit with your thumb — if it gives to a little pressure then it is ready to eat, if not, give it a few days to ripen.
  • Kiwis are part of the “Clean 15”, meaning if you are trying prioritize which foods to buy organic, kiwi could be one to consider buying conventionally, due to the protective skin.
  • This fruit can be stored on the counter at room temperature for several days or stored in a refrigerator for up to 4 weeks!
  • Tip: If you want a kiwi to ripen faster, put them in a vented plastic bag with an apple or banana — the natural ethylene gas given off by fruits when ripening will help speed up the process.

Preparation and Recipe Ideas:

  • Simple is often best. Enjoy a raw kiwi by cutting the fruit in half and using a spoon to scoop out the goods.
  • Did you know that the most fibrous part of a kiwi is actually the skin? To give it a try, rinse thoroughly and rub off the fuzzy top layer before eating.
  • Get creative by using kiwi in desserts, salads and baked goods, or adding it to yogurt or morning oats. Kiwi can also be used as a complementary flavor and added color for an entree, too. Listed below are a few FEED-favorite recipes to get you started!

FEED Favorite Recipes:


Lara Field MS, RD, LDN is a Registered Dietitian and Specialist in Pediatrics with over a decade of clinical and client experience planning healthy diets. When she’s not actively working to keep her clients healthy, she’s a busy mother of two active and healthy boys and a love for testing new recipes in her kitchen.