Jam is a great way to make nutritious Kiwifruit part of your daily diet

Kiwifruit is native to southern China, where it has been declared a national fruit. Cultivation of the fuzzy fruit spread from China in the early 20th Century, when the seeds were introduced to New Zealand. Though most kiwifruit are easily recognised (due to the basic shape), the fruit is variable. The skin can vary in size, shape, hairiness, and colour. The flesh can also vary in colour, juiciness, texture, and taste. Three common varieties of kiwi fruit are: Fuzzy kiwifruit, Golden kiwifruit and Kiwi berries.

Kiwifruit is a rich source of vitamins C, K, and E, and dietary fibre. It is largely used in desserts as a garnish and in cocktails. It is a natural source of folate, which women take to help prevent neural defects in their unborn babies. It also assists in brain and cognitive development in children and combats cardiovascular disease. An excellent low-sodium option to access potassium, kiwifruit is beneficial for heart health and helps maintain blood pressure.

It is a good source of the carotenoid lutein and is packed with antioxidants and phytochemicals that help improve the function of the immune system. Eating just two kiwifruit a day has been proven to reduce the amount of oxidative damage to your cells.

Here is a simple recipe.

Kiwi Jam


Green kiwifruit (pulp): 1 kg

Juice of lime: 1 fruit

Sugar: 4 cups

Water: 1 cup

Butter: 1 tbsp


Put kiwifruit pulp in a large, heavy-bottomed saucepan. Add water and butter to it. Bring it to boil and simmer until the fruit is soft, for approximately 10 minutes. Add sugar and lemon juice, boil briskly for 5-10 minutes or until the jam sets. Pour into hot, sterilised jars.

Junior Sous Chef,

Vivanta by Taj – Fisherman’s Cove