Kiwi is also a good source of Dietary Fiber, Vitamin E (Alpha Tocopherol), Potassium and Copper, and a very good source of Vitamin C and Vitamin K. It is one of the few plants that have an Amino Acid Score of over 100 which indicates it has a complete array of high-quality essential amino acids.
After finding out all this great information about Kiwi fruit we decided to make it a regular part of our diet.
If you haven't yet, go visit the Nutrition Facts website to view hundreds of short videos and read articles by Dr. Michael Greger MD about the latest nutrition research. Here's a sample of what they have to offer about Kiwi fruit.
We came across a good supply of Kiwi fruit from a local grower who was willing to sell us misshapen and slightly overripe fruit for a great discount. Kiwi fruit grows on the Central California coast between late November and early April so we want to put aside enough to last through the year. Since Kiwi is a high acid fruit it can be canned using a boiling water bath so you don't need a pressure canner to preserve it. We decided not to add any kind of sweetener, preferring to add it later if we want so our recipe here is just pure Kiwi fruit.
Start by splitting the fruit in half from pole to pole:
Make a quick slice to disconnect the white portion of the flesh from the top and bottom poles:
Finish splitting the fruit and have the pile of split Kiwi ready to scoop into a bowl:
Use a spoon to scoop the flesh out into a bowl, discarding the fuzzy skin:
Once the fruit is in the bowl, add some to a blender and blend briefly to chop it up, or mash it in a bowl with a potato masher if you prefer:
Add the chopped fruit to clean, warm 1/2 pint jars leaving 1/4-inch space between the fruit and the top rim of the jar:
Wipe each rim with a clean dry cloth, add a new clean canning lid and secure with a metal band, hand tightened:
We used our pressure canner for the boiling water bath method, removing the rubber overpressure plug and pressure regulator. You can also use a large, sturdy pot with a lid and a rack to put in the bottom to keep the jars from contacting the bottom of the pot. Add enough water to fill the cooker halfway, then heat the water to 140 degrees F. Add the jars to the bath using a jar lifter, then add more boiling water if needed to ensure you have at least 1-inch of water covering the jars. We had a lot of half pint jars which we stacked 2 jars high:
