The Mighty Kiwi


kiwi updated

Shopping for food the other day I found myself in the produce section of my local market face-to-face with a bountiful display of beautiful fuzzy brown/green kiwis.   I happen to like kiwis a lot, and think they make a good snack in the afternoon or at breakfast when you want something that is “just a little different” to spice up your day.

To peel a kiwi it is recommended to cut the fruit in half and scoop out the luxurious tart sweet flesh with a spoon.  When you get really good at peeling kiwi you will end up with a near perfect half orb of pure tart sweet pleasure.

Kiwis are rich in Vitamin C which is an antioxidant and helps with tissue repair and growth. We don’t make Vitamin C in our bodies, and we don’t store it, which is why it is important to have a good source of Vitamin C in our daily diet.

Do you like kiwis too? Let me know if you have a favorite kiwi tart or other recipe that uses this delicious fruit  — I’d love to share it with our community.


Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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  1. Debora Wendte on October 25, 2013 at 10:42 pm

    Do you have any recipes for kiwis with the skin still on? The skin has 2.1 g of dietary fiber. Keep the blogs coming and those great recipes!!!

    • barbara spalding on October 26, 2013 at 11:20 am

      While a number of sources report that you can eat the kiwi peel, I would be concerned about any pesticide residue or other potential contaminants which may be present on the peel. If you are eating organic kiwi and wash it well, much of this problem can most likely be avoided. I’ll be back to you in a few days with some recipe ideas.

  2. The Novice Gardener on October 28, 2013 at 1:41 am

    I love kiwis! Have you tried the golden variety? It’s one of my favorite fruits. I’ve never cooked with kiwis, but I’ve put kiwi slices in pre-baked tart shells.

    • barbara spalding on October 28, 2013 at 2:42 am

      I haven’t seen the golden variety around very much, but will be on the lookout the next time I’m in the market. Do you grow kiwis? I would love to grow them but am not in the right climate. As for the kiwi tart, have you ever tried using a lemon custard in the shell first? The lemon flavor goes well with kiwi. Maybe some of the lemon balm you wrote about could be an interesting addition too?

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