There is certainly more to the kiwi fruit than just great taste: it has as much potassium as a banana, double the vitamin C of an orange and more antioxidants than grapes and strawberries. It’s no wonder the kiwi is gaining a reputation as the nutritional powerhouse of fruit. It also helps improve the functioning of the immune system and is recognised widely as a natural digestive aid. It’s a fruit worth eating regularly and these recipes from New Zealand-based marketer Zespri, which gets the fruit to over 60 countries, show its versatility in both sweet and savory dishes. Why stick to eating it raw, when you can make muffins with it, add it to a chicken stir-fry or turn it into spicy salsa? Go on – we dare you.
Green Kiwi Fruit Tropical Smoothie
2 green kiwi fruits, peeled and halved
3 mint leaves
½ ripe banana, peeled
½ cup honeydew melon, cubed
½ cup light coconut cream
½ cup natural, fat-free yoghurt
½ cup apple juice
1. Place all ingredients in a blender or processor and blend until smooth.
2. Adjust consistency with extra apple juice.
Rare Roasted Beef Salad with Chillied Green Kiwi Fruit Salsa
For the beef salad
2½ tbsp peanut oil
500g fillet steak, trimmed of fat and at room temperature
Freshly ground black pepper
1 small can water chestnuts
1 red pepper, deseeded and finely sliced
3 spring onions, trimmed and cut into short lengths
100g snow peas, topped and tailed
¼ cup blanched peanuts
2 cups fresh bean sprouts
2 green kiwi fruit, sliced
For the salsa
3 green kiwi fruits, peeled and finely chopped
1 tbsp lime juice
1 hot red chilli, deseeded and finely chopped
1 tbsp chopped coriander
Heat a heavy-based casserole or cast iron dish and add 1½ tbsp of the peanut oil. When the oil is hot, add the beef and brown well on one side.
Grind over plenty of black pepper, then turn the meat and cook the other side, grinding pepper over the cooked side. When well-browned, sprinkle each side generously with salt, then transfer the casserole or dish to an oven preheated to 200C and roast the beef for 10 minutes, turning once.
Quickly cool the beef, pour off any juices, then refrigerate until cold. Pat dry with kitchen paper then slice thinly. Allow the juices to run off, then stack the beef in a container, cover and refrigerate until required (use within 24 hours), bringing to room temperate before serving.
For the salsa: purée ½ of it, transfer to a bowl with the rest of the chopped kiwi fruit, lime juice and a pinch of salt. Add chilli and coriander, mix gently.
Drain the water chestnuts, halve the larger ones. Put them in a small pan, cover with water and bring to the boil. Boil for 30 seconds, then drain and refresh with cold water.
Heat a wok over a medium heat with 1 tbsp of peanut oil. Drop in the red pepper and white part of the spring onions and stir-fry for 2 minutes. Add the snow peas, green part of the spring onions and peanuts, stir-fry for a couple of minutes, then add the water chestnuts and continue stir-frying until the spring onions have just started to wilt.
Remove from the heat, sprinkle with salt and stir through the bean sprouts.
Serve with the salsa and the sliced beef arranged on a platter, garnished with sliced kiwi fruit.
Kiwi Fruit and Yogurt Muffins
1 to 2 (150g) gold kiwi fruits, peeled and diced
220g plain organic flour, sifted
2½ tsp baking powder
½ cup caster sugar
⅛ tsp salt
¾ cup vegetable or rice bran oil
¾ cup organic yoghurt
Preheat oven to 180C.
Mix together flour, baking powder, caster sugar and salt.
In a separate bowl, mix together egg, oil and yoghurt. Pour wet ingredients into dry ingredients and add diced kiwi fruit. Mix lightly.
Line muffin tin with baking paper and add mixture. Bake for 20 to 25 minutes.
Summer Tartlets with Kiwi Fruit
For The Pastry Tartlets
60ml canola oil
For The Filling
300g blueberries or raspberries
6 green kiwi fruits
3 tbsp maple syrup or sugar
To prepare the pastry, beat the oil with the sugar and egg until light.
Sift in the flour and mix well. Roll into a ball and refrigerate for 30 minutes.
Preheat the oven to 180C. Roll out the pastry to 5mm thickness and with a biscuit cutter, make 24 rounds. Fit into oiled tartlet pans and bake for 15 minutes, until crisp.
Peel and dice the kiwifruit, and spoon into the cooled tartlet shells with the berries. Sprinkle each with a little maple syrup or sugar.
Stir-Fried Chicken with Kiwi Fruit and Cashew Nuts
Oil for frying
500g chicken breast, sliced
1 clove garlic, crushed
2 red chillies, deseeded and sliced
1 large red pepper, chopped
½ cup oyster sauce
¼ cup cashew nuts, chopped
1½ cups bean sprouts
¼ cup basil leaves, sliced
4 green kiwi fruits, peeled and cut in chunks
Fresh egg noodles (optional)
Heat an oiled, large pan or wok. Stir-fry the chicken in batches until browned and tender. Take out of the wok and keep warm.
Stir-fry the garlic, chilli and red pepper until tender.
Return the chicken to the wok with the remaining ingredients. Stir-fry, until just hot and then serve on a bed of egg noodles.