Kiwi

t's hard to know what's lurking inside the fuzzy brown egg named after a flightless little brown bird called the Kiwi. I'll give you a hint: it's green, with a sweet-tart fruity taste, and it's full of healthy nutrients.

Kiwifruit is brimming with vitamin C, an antioxidant that promotes healthy skin, bones, and teeth, boosts immune function, and aids in iron absorption. It also protects our hearts and is believed to reduce the risk of several cancers. It may even shorten the duration of a cold. It's important to eat foods rich in vitamin C every day, since the vitamin is not stored in our bodies for very long. Lutein, a phytonutrient in the carotene family, is also abundant in kiwis. Lutein is found in spinach, avocado, bell peppers and yellow corn and is believed to protect against age-related macular degeneration, the leading cause of blindness in elderly Americans. Kiwis also contain lots of potassium, an electrolyte that plays an important roll in muscle contractions and blood pressure regulation.

One satisfying kiwi has just 45 calories and no fat or sodium. If you're looking to add fiber to your diet, kiwis can help. One medium fruit has 3 grams of fiber. Kiwis also contain a powerful enzyme called actinidin that, like pineapple and papaya, help tenderize meats by breaking protein bonds. Therefore, kiwi puree makes a great marinade and kiwi salsas go well with meats. That same enzyme also prevents gelatin from setting, so forget about that lovely green kiwi Jell-o mold you were dreaming up!

Kiwi comes in two delicious varieties: green and gold. The gold is a little sweeter and less acidic than the green. They come from California and New Zealand, with green being available all year-round, and gold from July until September. Choose organic kiwi from July though September and sporadically throughout the year. Look for plump, unwrinkled, fragrant fruit that yields to gentle pressure, like a ripe peach. If you buy it hard, ripen it on the counter before storing it in the refrigerator in a plastic bag.

Surprisingly, all parts of this fuzzy fruit are edible, but most people don't eat the skin (the skin has lots of antioxidants, too). To prepare, you can cut off the ends and peel it with a paring knife and then slice it, or cut it in half crosswise and use a spoon to scoop out the green flesh and tiny black seeds. In addition to combining well with meats and fish, kiwi also partners nicely with other fruits. This month, try my recipes for Organic Kiwi-Strawberry Juice and Wild Salmon with Kiwi-Pineapple Salsa.