Preserving Kiwi Fruit

Nutritionally Kiwi is truly super fruit. It's high in powerful antioxidants important in both the first and second lines of cellar defense. They prevent damage to DNA and are also valuable for DNA repair and restoration.

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:

Put the lid on, turn the heat to high and when the water comes to a vigorous boil, start the timer and turn the heat down about halfway.  We boiled these for 10 minutes.  Turn off the heat, remove the lid carefully so you don't get burned by the steam and let the contents settle down for 5 minutes.  Take the jar lifter and put the hot jars on a dry towel in a place with no drafts to allow them to cool for 12 hours or more.  You'll hear a satisfying 'ping!' sound when each jar seals.  The Kiwi should last up to a year.  We write the date and contents on the jar lid.

Broccoli, Leek and Acorn Squash Bisque

We've been getting into Broccoli Bisque recipes lately and decided to use some different ingredients we had on hand for this one.  There's a short discussion about the sulfurophane in broccoli which is an anti-oxidant and which is useable either in raw broccoli or in broccoli that has been ground up raw and allowed to sit for 45 minutes before cooking.  The discussion is in our last blog post Broccoli-White Sweet Potato Bisque

This we used leeks and acorn squash with a bit of cayenne pepper and roasted pumpkin seeds for garnish.

4 cups fresh broccoli florets, chopped in a food processor or blender 45 minutes before cooking
4 leeks light green and white parts washed well and chopped
1-1/2 tsp. dried dill weed
4 cups vegetable broth
4 cups cooked, mashed acorn squash
1 Tbsp. Dijon mustard
2-1/2 cups plain soy or rice milk
2 dashes white pepper
1/8 tsp. cayenne pepper (or to taste)
Salt, to taste
2 Tbsp. tamari roasted pepitas (pumpkin seeds), optional
1 tsp. chia seeds, optional

Add the broccoli, leeks, vegetable broth and dill weed to a soup pot.  Bring to a boil, cover and simmer on medium heat for about 15 minutes, or until the broccoli and leeks are cooked.  Use a hand held blender to make a smooth consistency, then add acorn squash and heat through.  Add mustard, soy milk cayenne pepper and pepper and salt to taste, stir and allow to heat for a minute or so.  Ladle into bowls, sprinkle with pepitas and/or chia seed (if desired) and serve.

Broccoli-White Sweet Potato Bisque

We've been reading a lot about anti-oxidants and learned that cruciferous vegetables like broccoli and kale are true super foods that we need to incorporate into our diet every day. Some vegetables are better eaten raw due to the enzymes that can be destroyed by cooking.  In the case of broccoli and kale, you can chop them in a food processor or blender and let them sit for about 45 minutes to allow the anti-oxidant sulforofane to develop, then they can be cooked.

Here's a recipe that uses pre chopped sulforofane rich broccoli and white fleshed sweet potatoes instead of regular potatoes for an extra nutrient boost.

4 cups broccoli florets, chopped in a food processor or blender
2 cups skinned, shredded white sweet potatoes
1 red onion chopped
1-1/2 tsp. dried dill weed
3 cups vegetable broth
1 Tbsp. Dijon mustard
2-1/2 cups plain soy or rice milk
1 dash white pepper
Salt, to taste

Add the broccoli, sweet potato, onion, vegetable broth and dill weed to a soup pot.  Bring to a boil, cover and simmer on medium heat for about 15 minutes, or until the broccoli, potatoes and onions are cooked.  Use a hand held blender to make a smooth consistency, then add mustard, soy milk and pepper and salt to taste, stir and allow to heat for a minute or so.  Ladle into bowls and serve.