Good For You | Kiwi

Loaded with vitamins, fiber and phyto-chemicals, these glorious little fruits should be on your shopping list this Spring. Also known as the Chinese Gooseberry, the Kiwi is native to Southeast Asia, but is grown in Italy, New Zealand, California, South Africa, Chile and China today.

"One large kiwi supplies your daily requirement for vitamin C," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it."

They also contain lutein, a phyto-chemical that may reduce heart disease, cataracts, and risk of cancer.

To pick a great kiwi, press your thumb against the skin, it should give to gentle pressure. Not ripe? Put it in a paper bag with an apple or a banana and let stand at room temperature for about a day. While most people remove the skin, it is edible and good source of fiber and nutrients.

Want a new way to enjoy Kiwi? Try Kiwi Chiffon Pudding, recipe below.

Kiwi Chiffon Pudding

  • 6 kiwi, peeled
  • water
  • 1 1/3 cups sugar
  • 3 tablespoons cornstarch
  • 1/4 teaspoon salt
  • 3 tablespoons lime juice
  • 3 eggs, separated
  • 2 teaspoon grated lime zest


Place 3 of the kiwis in food processor and puree. Scoop into measuring cup and add enough water to make 1 cup.

In a saucepan, combine the sugar, cornstarch, puree, lime juice and salt and bring to a boil over medium heat. Let simmer for one minute on low.

In a small bowl, beat the egg yolks. Add 1/4 of the cooked kiwi mixture, stir, and then transfer back to warm saucepan. Cook over medium heat until the mixture has thickened, stirring constantly. Add lime zest, and let cool for 20 minutes

In a medium bowl, beat the egg whites until stiff, then fold them into the kiwi puree until just blended.

Pour into individual serving dishes and slice the remaining kiwi over the top for garnish. Serve at room temperature or chilled.

more: Healthy Eggs Benedict