Move over kale, there is a new superfood! Kiwi berries!
Kiwi berries are a fun new fruit, packed full of nutrition that is taking the world by storm. They are a delightful tiny version of kiwis. Although kiwi berries are small, they are full of flavor.
They are the perfect solution for people that love kiwis but hate the hassle of dealing with their fuzzy skin.
Both savory and sweet foods pair well with kiwi berries, and they can be used in a wide range of recipes.
This is one food trend you do not want to miss out on!
What are kiwi berries?
Kiwi berries are the mini version of kiwis. They are the size of a grape and look like kiwis, minus the fuzz.
While smooth on the outside, their inside looks almost exactly the same as a kiwi with bright green flesh and black seeds.
Note, that like regular kiwis, the seeds do not have to be removed.
They are a bit sweeter and more aromatic than kiwis and their bite-size and edible skin make them perfect to pop in your mouth.
They are native to the cooler climates of Northern Asia, in areas like China, Siberia, and Japan.
Kiwi berries were introduced to North America in the 1870s but have remained relatively unknown until recently.
Kiwi berry plants are sometimes grown as ornamental plants.
How to eat kiwi berries?
Kiwi berries can be used in place of kiwis in almost any recipe. They are versatile and pair well with both sweet and savory dishes They can be combined with other fruits to make delicious jams or fruit salsas.
Including them on a fruit tray or cheese board would elevate the look and taste of either.
You could up the wow factor of any cocktail and use them as garnish.
This would be sure to impress your guests! Kiwi berries could also be blended into a puree and added to a drink of choice.
Their small size makes them the perfect filling for kiwi berry donut holes or a topping on a fruit pizza.
With their sweetness, kiwi berries could even be made into indulgent ice cream.
For a real restaurant-quality meal, try topping your chicken or seafood dish with a kiwi berry sauce.
They can also be used as a marinade for your choice of protein. Of course, they make a delicious and easy go-to snack all on their own.
Where to Buy Kiwi Berries?
As kiwi berries are gaining in popularity, they can usually be found in the produce aisle of most grocery stores when they are in season.
Be prepared though, their season is short-lived. It is usually in the fall during the month of September and part of October.
You might get lucky and find them in the store again during February – March, as they can be imported from New Zealand.
If you are having trouble tracking them down at a regular grocery, try a natural food store, farmer’s market, or your local Asian grocery store.
What do kiwi berries taste like?
Kiwi berries do have a different taste than kiwis, as they are slightly sweeter.
The taste of kiwi berries has been referred to as being a combination of “complex, sweet and acidic.”
As with other fruits, the softer the kiwi berries are, the sweeter they will taste.
If you are someone with a bit of a sweet tooth and like that sugary taste in your fruit, give these berries time to soften up, to the point where they are almost squishy.
What are the benefits of kiwi berries?
As kiwi berries are loaded with nutritional value, they offer many health benefits.
Kiwi berries are rich in antioxidants, which work to reduce the risk of cardiovascular disease and cancer.
They also help to reduce cholesterol levels, promote heart health, and stabilize insulin levels.
Your overall health will be improved with kiwi berries as they support your immune system and help with all areas of growth.
They even contribute to the vision and dental health. In addition to all this, they are also rumored to help with the signs of aging and work to clear up skin impurities.
It makes you wonder if there is anything kiwi berries can’t do?
Kiwi berries nutrition facts
Do not let the small size of kiwi berries fool you, they are a nutritional powerhouse!
Of all the major fruits, kiwi berries provide the most bang for your buck in terms of nutritional value.
They are incredibly nutrient-dense. Almost 20 vital nutrients can be found in kiwi berries including:
- Vitamins A, E, B2, p
Kiwi berries are also high in Vitamin C, having even more than an orange!
How many kiwi berries in a serving?
The typical serving size of kiwi berries is 125 grams which contain the following:
- Carbohydrates: 22 grams
- Dietary Fiber: 4 grams
- Potassium: 360 mg
- Protein: 1.5 grams
- Fat: 0.7
- Sodium: 7 mg
- Vitamin C: 101 mg
- Vitamin E 2.9 mg
- Calories: 65
The takeaway from these numbers is that kiwi berries are a really healthy and great choice to grab for a snack.
Can you freeze kiwi berries?
Yes, kiwi berries can be frozen. It is quite easy to freeze them but there are some steps to follow to make sure it is done properly.
With kiwis, it’s best to freeze them in two stages. This will help to keep them from sticking together when frozen.
Always wash your kiwi berries first and allow them to dry thoroughly.
Once dry, place them on a baking sheet lined with parchment paper and pop it in the freezer.
Some people like to slice their kiwi berries before freezing, but they can also be frozen whole.
Freeze the berries for at least four hours or entire completely frozen. Once frozen, immediately transfer them to a container or freezer bag, leaving about an inch of space in the freezer bag.
Make sure to label and date your kiwi berries. They can then be returned to the freezer until needed.
Frozen kiwi berries are good for up to a year in the freezer. They make a delicious and simple treat to eat frozen, just like frozen grapes.
If that is not your thing, pull them out of the freezer when you want to use them and give them a bit of time to defrost.
This comes in handy, as the kiwi berry season is quite short.
You can stock up on kiwi berries while they are in season, freeze some and be able to enjoy them year-round.
Are kiwi berries genetically modified?
Kiwi berries are not genetically modified. Contrary to what many may think, they have not been engineered to look like cute mini versions of a kiwi.
They are native to Japan, China, and Russia, coming from their own perennial vine.
More recently they have started to be harvested in the United States.
Are kiwi berries keto-friendly?
As with most fruits, kiwi berries are high in carbohydrates. Their high carb count is due to them having higher amounts of natural sugar, which contributes to them tasting sweet.
One of the guiding principles when eating on a ketogenic diet is to base your choices around foods low in carbohydrates.
The bad news is this means kiwi berries are not a great fit for everyday consumption on a keto diet.
However, the good news for those on a keto diet, is that kiwi berries can still be enjoyed, just in moderation.
They should be thought of as a treat and not a staple.
If you are already a kiwi lover, you will definitely want to try kiwi berries.
They are just as juicy as their grown-up version and even sweeter. Combine that with the fact that they are easy to eat and require no peeling, makes them an even better choice than kiwis.
Kiwi berries are deserving of their superfood status and are a fun treat you can feel good about eating.
How many calories in kiwi berries?
Kiwi berries are low in calories. One half-cup serving of kiwi berries has 65 calories.
- What are kiwi berries?
- How to eat kiwi berries?
- Where to Buy Kiwi Berries?
- What do kiwi berries taste like?
- What are the benefits of kiwi berries?
- Kiwi berries nutrition facts
- How many kiwi berries in a serving?
- Can you freeze kiwi berries?
- Are kiwi berries genetically modified?
- Are kiwi berries keto-friendly?
- How many calories in kiwi berries?
- Choose your favorite dish!
- Prepare ingredients according to the recipe.
- Be ready in 30 minutes or less!