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5 Interesting facts about kiwifruit (+ a delicious recipe for kiwi dressing)

August 17th, 2014 | no comments



How many times have you walked right by this poor little forgotten fruit as you zipped through the produce section? With its dull, unimpressive exterior color and itty-bitty size, it’s certainly easy to do. Kiwifruit are practically camouflage!

Lately I’ve been longing to add some variety to my almost exclusively plant-based diet and I remembered this cute little furry fruit. Here are five random facts that I discovered about kiwifruit, plus a delicious recipe for homemade kiwi dressing that you’ll just love!


  1. You can eat the skin of kiwifruit
    Whew! What a pain in the rear it is to peel these little stinkers. Even more of a reason to eat them now! Plus you get an extra dose of fiber. Just slice them crosswise like the photo above and you’ve got yourself a healthy, 60-calorie snack!
  2. Kiwifruit contains a natural meat-tenderizing enzyme!
    It’s called actinidin. Simply rub a sliced kiwi half over meat or mash it and spread it on top! Who knew?!
  3. One medium kiwi offers 100% of your daily vitamin C needs + more potassium than half a banana
    Can you say killer immune system?
  4. Research has found that eating one kiwifruit daily may reduce the risk of cardiovascular disease by helping to increase HDL cholesterol
    Do you really need another reason to eat kiwifruit? Heart disease is the nation’s number one killer! Are you on your way to the grocery store yet? 
  5. If you have a latex allergy or sensitivity, eating kiwifruit may result in a serious reaction leading to anaphylaxis (a severe and potentially life-threatening allergic reaction)

Reference: Academy of Nutrition & Dietetics Food & Nutrition Magazine; March/April 2013

Kiwi & Citrus Dressing
(Recipe from:
Yields: 1 3/4 cups
Serving size: 2 Tbsp.

1 tablespoon olive oil
1/2 medium sweet onion, chopped
2 cloves garlic, finely chopped
2 kiwifruit, peeled and halved
1/2 cup extra virgin olive oil
2 clementine oranges, halved and juiced
1/4 cup balsamic vinegar
1/2 teaspoon sea salt

Heat 1 tablespoon olive oil in a small sauté pan over moderate heat and cook the onion and garlic for 3 minutes, until tender and lightly browned. Transfer to the bowl of a food processor or a blender. Add the kiwi pulp and purée until smooth. With the processor running, gradually add the extra virgin olive oil to form a smooth and creamy emulsion. Add the juice, balsamic vinegar and salt. Pulse to combine. Taste and adjust seasoning before serving.

Great as a salad dressing or dip for grilled shrimp!

Nutrition facts per serving: Calories: 100; Saturated fat: 1.5 grams; Sodium: 85 mg; Carbohydrate: 4 grams; Fiber: 1 gram; Sugar: 3 grams (no added sugar); Protein: 0 grams

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