In season mid-winter: Kiwifruit

The kiwifruit was originally called the Chinese gooseberry and it is native to southern China.

The main varieties are green and gold but newer variants include small berry-sized fruit with edible skins.


Select kiwifruit that are unblemished and firm. Avoid those that are shrivelled, mouldy or have soft spots.


Store at room temperature out of direct sunlight. Firm kiwifruit will ripen by themselves but for faster ripening place in a paper bag with an apple or banana. Once ripe don’t store with other fruit.


Kiwifruit are a good source of vitamin C plus a source of folate, vitamin E, vitamin K and potassium. They also contain flavonoids and carotenoids. Kiwifruit are recognised widely as a natural digestive aid, due to the unique combination of fibre and other bioactive components (including the enzyme actindin that helps break down protein).


Kiwifruit make great snacks, can be used for drinks and desserts, and work well in some savoury dishes, too.

  • Make a smoothie by blending 2 gold kiwifruit (peeled), a banana and 1/2 cup orange juice
  • and 1/2 cup yoghurt.
  • Use chopped kiwifruit at breakfast as a topping for cereal, pancakes, French toast or waffles.
  • A kiwifruit salsa is a great accompaniment to grilled chicken or fish. Dice kiwifruit and mix with red capsicum, cucumber and spring onion then season with ground coriander, cumin, lime juice and chilli.
  • Make a fruity salad dressing: mash kiwifruit and mix with your favourite vinaigrette.
  • Use as a marinade for lamb kebabs: mash kiwifruit, add diced lamb, mix, cover and stand for 15-20 minutes. Thread onto skewers with vegetables and grill.
Did you know? Raw kiwifruit contains an enzyme called actinidin which can dissolve protein, so it works well as a meat tenderiser.
First published: Jul 2013

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