Step out of the ordinary with these three kiwi recipes! Once you peel back their scruffy skin, you’ll find an explosion of vibrant color and delicious, tropical flavor.

Kiwi History

Kiwis are a small, unassuming fruit with soft, fuzzy skin. But don’t let their humble exterior fool you — underneath lies gorgeous emerald green flesh speckled with small, black seeds. If you’re familiar with the typical kiwi, you might be surprised to know that there are some varieties which have a golden yellow hue and smooth skin as well.

Kiwis originally hail from China where they went by the name Yang Tao. They were brought to New Zealand in the early 20th century and were called Chinese Gooseberries. When they finally made their way to the US by way of New Zealand, the fruit had its name changed one more time to “kiwi” in honor of the native bird from New Zealand which the fruit is said to resemble.

Exotic as they are, kiwis can easily be found on most supermarket shelves year round. Here in the US, California grows about 98% of all kiwis with availability from October to May. The rest of the time, kiwis are typically imported from New Zealand — making them available whenever you need them.

In addition to all the above, this little fruit holds a few more surprises. They are a nutrition powerhouse and have immense flavor potential. Knowing how good they are for you and learning a few mouth-watering kiwi recipes can really be a game-changer in giving your meals a dramatic flair.

Nutrition Benefits

Kiwis are the perfect balance of delicious and healthy. They are low calorie (only 45 calories per kiwi), fat-free, naturally sweet, and packed with vitamins and minerals.

• One kiwi has more than 100% of the daily recommended intake of vitamin C. This antioxidant helps to boost the immune system, reduce damage from stress on our bodies, and keep our skin glowing. Plus, vitamin C helps you absorb iron better when these nutrients are consumed together. So pairing kiwis with meat-based proteins will bump up your iron intake.
• Kiwis have more potassium than a banana, which makes them an ideal post-workout food choice since potassium helps maintain fluid and electrolyte balance.
• If you’re watching your sugar and carb intake, kiwis are a low glycemic index fruit. This lower carb fruit has a glycemic index of 52, making it a safe treat for diabetics.
• Did you know you can eat the peel of a kiwi? It’s completely edible and makes this fruit even more nutritious by tripling the amount of fiber compared to just eating the green bits. This makes your digestive system happy and keeps you feeling full for longer.

Flavor Impact

Kiwis provide an invigorating flavor and aroma that brings to mind strawberries, melons, and bananas — but this unique fruit is one of a kind. While kiwis are generally found in sweet dishes, they can be used in savory ones as well.

• The best recipes always have the perfect combination of sweet, salty, bitter, and sour. Adding in kiwis to a recipe provides a unique sweetness from the naturally occurring sugars.
• Sweetness aside, kiwis also add an element of citrusy tartness that makes them delicious in salsa, guacamole, and other finishing sauces.
• An enzyme in kiwis called actinidain helps to break down proteins, making kiwis an excellent ingredient with which to marinate and tenderize meats.

To inspire you to add in this green-hued fruit into your everyday meals, check out the following delicious and easy kiwi recipes:

1. Grilled Salmon with Kiwi Salsa

Fruits and fish are a wonderful pairing that compliment one another. Use this knowledge and think beyond a traditional tomato-based salsa to top your salmon with this perfectly tart and sweet kiwi salsa instead. The burst of colors alone will make you want to dive into the tropical goodness — and science tells us that colorful food does make us happier!

Serves 2

Ingredients:

• 2 Green Kiwis
• 1 Small Mango
• 2 Tablespoons Chopped Shallot
• 1 Teaspoon Grated Fresh Ginger
• 1 Lime
• Small Handful Basil
• ½ Teaspoon Ground Cumin
• ½ Teaspoon Paprika
• Salt and Pepper, to taste
• 2 6-Ounce Salmon Fillets, skin on
• 1 Teaspoon Olive Oil

Instructions

1. Make salsa: Peel and chop kiwi, mango, shallot, and ginger. Cut lime into wedges. Roughly chop basil. Gently mix all ingredients, then cover and set aside.
2. Make spice rub: Mix together cumin and paprika. Season with salt and pepper.
3. Cook salmon: Preheat grill. Pat salmon fillets completely dry with paper towels. Rub spice blend all over the salmon. Drizzle with olive oil. Grill 6-8 minutes per side, starting with skin side-down on the grill, then turn once. No grill? No problem. Bake at 400ºF 12-15 minutes.
4. Finish and enjoy: Plate salmon and serve with salsa over top.

2. Kiwi Guacamole

It’s hard to top one of American’s most beloved fruits (avocado) — but adding in kiwis will take your guacamole to the next level of deliciousness! You’ll hit all the elements of flavor with heat and spice from the peppers, balanced with the sweetness of kiwis. If you need help picking out the most perfectly ripe avocados, we’ve done the research for you.

Serves 6

Ingredients

• 2 Avocados
• 2 Limes
• 1 Tablespoon Salt
• 2 Green Kiwis
• 2 Radishes
• 1/3 Small Red Onion
• 1 Clove Garlic
• 2 Jalapeño Peppers, to taste
• 2 Ounces Cherry Tomatoes
• ½ Ounce Cilantro

Instructions

1. Prep avocados: Slice avocados in half, remove core, and scoop out their shell. In a medium mixing bowl, mash avocado. Cut limes into wedges and squeeze juice from 1 lime over the mashed avocado.  Add salt to taste.
2. Prep remaining ingredients: Dice kiwis, radish, onion, garlic, and jalapeño. Halve cherry tomatoes. Roughly chop cilantro.
3. Combine ingredients: Carefully mix, then taste and adjust levels of salt and/or lime juice.
4. Finish and enjoy: Pair with chips, friends, and laughter!

Green Smoothie Kiwi Popsicles

When summertime finally arrives, it’s more fun to turn your healthy green smoothies into popsicles to beat the heat. Get your vitamins and leafy greens while adding an element of visual “wow” to your pops by adding in kiwi slices. Popsicles are also the ultimate snack or dessert treat without all the added sugars. And if pops are your thing, be sure to check out our post on how to transform leftovers into homemade popsicles.

Serves 10

Ingredients

• 1 Mango
• ¼ Pineapple
• 1 Banana
• 2/3 Cup Spinach
• 1/4 Cup Kale Leaves
• 2 Yellow Kiwis
• 1 1/2 – 2 Cups Purified Water

Instructions

1. Prep ingredients: Peel and chop mango, pineapple, and banana. Rinse spinach. Remove kale leaves from stems. Slice kiwis.
2. Blend ingredients: Combine all ingredients except kiwis and blend until very smooth, adding enough water to achieve a thick, creamy consistency with all greens broken down.
3. Use pop molds: Arrange kiwi slices inside ice pop molds to stick to walls so they are visible when frozen. Carefully pour smoothie into molds, taking care not to create large air pockets. Once full, lift and gently drop molds on counter several times to eliminate any air bubbles. Cover with lid and insert wooden sticks.
4. Finish and enjoy: Freeze until completely frozen, 3-4 hours. When ready to eat, remove pops from freezer and let sit about 5 minutes.

With these kiwi recipes in your back pocket, don’t be surprised if your new knowledge leaves your guests thinking you are a culinary rock star at your next cooking get-together!  In fact, why not give your next taco night a twist by cooking up this delicious Steak Taco with Kiwi-Avocado Salsa recipe from HelloFresh?