Healthy Ingredient of the Week – Kiwi

Kiwifruits, or just kiwis for short, are, in my opinion, one of the most fun fruits to eat.  There are a number of ways to eat kiwis, but the most popular involves cutting the fruit in half and scooping out the insides.  Kiwis can also be sliced, in which form they are just as delicious, albeit a little less exciting.  Most people don’t realize that the kiwifruit is 100% edible, meaning you can eat its white core and skin.  Although the inside of the kiwi contains fiber, eating it with the skin on will increase your fiber intake even more.  In addition to being a good source of fiber, kiwis are also excellent sources of Vitamins C and K.

Hot Kiwi Dipping Sauce

2 tablespoons red bell pepper, chopped
¼ bunch fresh cilantro
⅛ small sweet onion
½ jalapeno pepper, seeded
2 tomatillos, husks removed and cut up
1 teaspoon fresh lime juice
1 tablespoon brown sugar
2 tablespoons green jalapeno pepper jelly
1-2 kiwifruits, peeled and mashed with a fork



  1. Place the bell pepper, cilantro, onion, jalapeno pepper, tomatillos, lime juice, brown sugar, and pepper jelly in a blender or the bowl of a food processor fitted with a steel blade. Blend until the ingredients are smooth.
  2. Pour the blended mixture into a bowl and add the mashed kiwifruit. Stir until well combined. Serve as desired.


Recipe adapted from California Kiwifruit Commission 


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