Kiwi: Actinidia Deliciosa – The name says it all

• Fresh and energizing salads

Published: 04/15/2014 - Updated: 08/14/2019

• Author: Dra. Loredana Lunadei

In the task of writing this article, I rediscovered this fruit that has been around my kitchen for quite some time. For me the Kiwi has two sources, the geographic location that saw it emerge evolutionarily in north east China, and New Zealand which it is more well-known for producing the kiwi. The first kiwis I ever tried came from New Zealand and this, coupled with their similarity to the native Kiwi birds characteristic of the country, led me to believe the Kiwi fruit was a native plant species of New Zealand, along with many people. However, even though New Zealand is not its first home, it is not any less important in the history of the Kiwi as this is the country which put Kiwi on the map and shared it with the rest of the world, being the first to commercially cultivate it.

The Kiwi, or Actinidia Deliciosa, may also be found under the names of actinidia or lula, but its delicately hair-covered skin and rich green flesh colour will make it difficult not to recognise any time you come across it. It is very rich in vitamin C, which is excellent for boosting your immune system (it provides about 93mg per 100g of fruit consumed), and it is also a good source of lutein which promotes good vision, as well as vitamin E which helps reduce cholesterol levels. If that was not enough, the Kiwi is also an antioxidant and contains magnesium which aids the nervous system and muscles. Although these are only some of its nutritional properties, research continues so that more is known about this magnificent fruit. In the meantime, here are three great recipes to incorporate its sweet and succulent taste into your cooking.

Kiwi Lemonade

Ingredients

• 4 kiwis

• 4 lemons

• 300ml of water

• Sugar to taste

• Fresh mint or mint leaves

• Mineral water

Preparation

Concentrate:

Put the pulp of the kiwifruit, along with the lemon juice, mint, sugar and water and blend in a blender. Mix well. You can also warm the water before pouring it in and add sugar to it prior to mixing with the lemons and kiwis so that they dissolve better.

Serving:

1. Fill glasses up to three quarters full and cover the rest with mineral water.

2. Add ice for a better result.

Kiwi Cheesecake

Ingredients

• 7 kiwis

• 500g of cream cheese

• 2 cups of ricotta cheese or cottage cheese

• 1 cup of cream

• 1 ½ cups of sugar

• 5 eggs

• ½ cup of flour

• 2 tbsp. of lemon juice

• 1 tbsp. of vanilla extract

• ½ cup of canned mangoes

Preparation

1. Preheat oven to 180°C

2. Pour the cream cheese, ricotta cheese or cottage cheese, cream and sugar into a bowl and mix until well blended.

3. Add eggs to mixture one by one.

4. Puree four kiwis.

5. Add kiwi puree, flour, lemon juice and vanilla to the mixture.

6. Place mixture into a greased and floured pie pan.

7. Bake for 60-70 minutes or until the surface is golden brown, then leave to cool.

8. When cooled, cover and refrigerate for at least 6 hours.

9. Garnish with mango syrup and the remaining 3 kiwis, cutting them into thin slices.

Pasta Salad with Kiwi

Ingredients

• 3 kiwis

• 1 packet of fusilli pasta organic

• ½ cup of olive oil

• ½ cup of white wine vinegar

• 2 tbsp. of dijon mustard

• Fresh basil

• 1 clove of garlic

• 2 cups of broccoli

• 2 cups of sliced courgette (zucchini)

• 1 cup of red or green pepper cut into strips

• 1/3 cup of Parmesan cheese

• 500g of turkey ham

Preparation

1. For the dressing, mix the vinegar, olive oil, mustard, basil and a chopped garlic clove.

2. Cook pasta, following the instructions of the brand of your choice.

3. Cook broccoli and steam courgette (zucchini).

4. Serve pasta along with zucchini, broccoli and pepper, add dressing and let cool.

5. Add the kiwi cut into very thin slices, as well as the ham and pepper.

6. Sprinkle over with Parmesan cheese.

• Dra. Loredana Lunadei

  Dr. Loredana Lunadei is a specialist in food, dietetics and nutrition. She studied at the University of Milan where she obtained a Master in Food Science and Technology. Subsequently, she continued her studies, completing her PhD also at the University of Milan. Linkedin.