■ There’s something quietly satisfying about growing the fruit that put New Zealand on the global produce map. Kiwifruit has become so woven into our national identity that it’s easy to forget it isn’t actually native here at all and that its journey from a fuzzy Chinese curiosity to a backyard favourite is a story worth knowing, writes nutritional therapist Paula Sharp in her fortnightly column.

Kiwifruit originated in the Yangtze River valley of China, where it grew wild for centuries and was known as a “monkey peach”.

Seeds made their way to New Zealand in 1904, brought home by Mary Isabel Fraser, principal of Whanganui Girls’ College who had been visiting her missionary sister in China.

Early growers called it the Chinese gooseberry, and it was mostly a curiosity in home gardens until commercial growers in the Bay of Plenty began cultivating it seriously from the 1930s onward.

The name “kiwifruit” wasn’t adopted until the 1950s and 60s, partly as a marketing move to make the fruit more appealing, and more exportable, to American buyers.

From there, New Zealand growers turned it into one of the country’s most successful horticultural exports, eventually breeding the golden Sun Gold variety that’s now found on supermarket shelves worldwide.

From a nutrition standpoint, kiwifruit punches well above its size.

A single fruit delivers more vitamin C than an orange, supporting immune function and collagen production for skin and joint health.

It’s also a useful source of dietary fibre, including soluble and insoluble types that support digestion and a healthy gut microbiome.

Kiwifruit contains actinidin, a natural enzyme that helps break down protein, which is part of why it’s traditionally used as a meat tenderiser and why some people find it eases digestion after a protein-heavy meal.

You’ll also get a useful dose of vitamin E, folate, and potassium, along with antioxidants that support cardiovascular health.

Gold varieties tend to have even higher vitamin C levels than green ones, while green kiwifruit slightly edges ahead on fibre.

Kiwifruit vines are vigorous, long-lived, and well suited to organic home gardens, provided you have space and a sturdy structure.

They need a strong pergola or trellis system, as a mature vine can spread several metres and becomes heavy with growth.

Plant in free-draining, humus-rich soil with a slightly acidic to neutral pH, and choose a sheltered, sunny spot protected from strong winds, which can damage the large leaves and developing fruit.

Most kiwifruit varieties are dioecious, meaning you need both a male and a female vine for fruit to set, unless you choose a self-fertile variety bred for smaller gardens.

Bees do most of the pollination work, so avoid spraying anything that might deter them during flowering in late spring.

Mulch generously with organic compost or aged manure to retain moisture and feed the soil naturally, and water consistently through summer, as kiwifruit vines are shallow-rooted and dislike drying out.

Annual winter pruning keeps the vine productive and manageable, removing old fruiting canes to make way for new growth.

Harvest in autumn when the fruit feels firm but the seeds inside have turned black, then allow them to ripen further at room temperature.

Zesty Kiwifruit & Coriander Salsa

– bright, enzyme-rich. Lovely with grilled fish or tacos

Ingredients

■ 4 ripe green or gold kiwifruit, peeled and diced

■ 1/2 small red onion, finely diced

■ 1 small red chilli, finely chopped (seeds removed if preferred)

■ 2 Tablespoons fresh coriander, chopped

■ 1 Tablespoon lime juice

■ 1 Tablespoon olive oil

■ Pinch of sea salt

Combine the kiwifruit, red onion, chilli, and coriander in a bowl.

Whisk together the lime juice, olive oil, and salt, then pour over the salsa. Toss gently and let sit for 10 minutes before serving to let the flavours combine.

Kiwifruit Green Smoothie Bowl
– fibre & vitamin C packed breakfast or snack

Ingredients
■ 3 ripe kiwifruit, peeled
■ 1 frozen banana
■ 1 cup baby spinach
■ 1/2 cup plain yoghurt (dairy or coconut)
■ 1/4 cup water or milk of choice
■ Pinch of spice – cinnamon, nutmeg, ginger
Toppings: sliced kiwifruit, chia seeds, granola, shredded coconut

Blend (Nutribullet, stick blender etc) the kiwifruit, banana, spinach, yoghurt, and water until smooth and thick. Pour into a bowl. Top with sliced kiwifruit, a sprinkle of chia seeds, granola, and coconut, then serve immediately.

Up-and-coming workshops

Hosted at REAP Whakatāne with Sam Lyden, scar and trauma expert and Paula Sharp, nutritional therapist and oncology scar restore.
10am-2pm. $220 per person.
Enquiries and bookings to [email protected] or [email protected]

■ Saturday, August 8
Caesarean Scar Rehabilitation Workshop (Foundation)
■ Sunday, August 9
Healthy Lymph, Healthy You Workshop 1: Upper Body
■ Friday, September 4
Caesarean Scar Rehabilitation Workshop 2 (Continuing)
■ Saturday, September 5
Healthy Lymph, Healthy You Workshop 2: Lower Body

Invest in yourself to look better, to feel better and regain your self
confidence.