Kiwi fruit

By weight, kiwi fruit are the most nutrient-dense fruit we eat. They are rich in potassium and have useful amounts of calcium, magnesium, iron, copper, some B vitamins and vitamin E. They have more vitamin C than oranges: a quarter of a kiwi fruit will supply a young child's daily requirement. The enzyme actinidin aids digestion, and the fibre in a kiwi fruit helps keep children regular. High in phytochemicals, kiwi fruit can help prevent a range of diseases including heart disease. They boost the immune system and offer substantial protection against the kind of DNA damage that can cause cancer.

Using kiwi fruit

These fruits were formerly known as Chinese gooseberries, but the name 'kiwi fruit' was invented to boost sales! In the future, fruit that was not grown in New Zealand may have to be called zespri.

Unripe kiwi fruit are hard, pale, sour and less nutritious. Buy in advance and use when they have become slightly soft. They take a long time to become over-ripe and even then, they're good in smoothies.

* Offer whole or halved fruit for children to eat in their hand like an apple - the peel too, if they wish, for a more gooseberry-like flavour.

* Kiwi halves put into egg cups can be scooped out and eaten with teaspoons.

* Arrange slices of kiwi and oranges (or segments of kiwi and satsuma) on a serving plate.

* Make a kiwi smoothie: puree four very ripe fruit with 125ml orange juice, 125ml creamy yoghurt and two teaspoons of honey.

* Make a luscious winter fruit salad with chopped kiwi, pink melon, banana, orange and red grapes; serve with evaporated milk or creme fraiche.

* Make little 'boats' of kiwi halves with little paper sails fixed to cocktail stick masts.

There are many more ideas in Mary Whiting's 'Dump the Junk!' (Moonscape, Pounds 7.99)