Superfood Kiwi at AOW
IT’S ALMOST THAT TIME OF YEAR WHEN OUR KIWI FRUIT AT AOW IS READY FOR U-PICK!
Watch this blog, Facebook and Instagram for updates on the kiwi crop!
Weather permitting: Wednesday, August 28, 2019, 10:00 a.m.-4:00 p.m.
Kiwi arbor at AOW
While we wait for this superfood to ripen, lets talk a bit about this amazing fruit, its nutritional benefits, and why you should rush on over to AOW and take advantage of this locally grown food resource. The kiwi, or Chinese gooseberry, is the edible berry of the woody, vine plant, genus Actinidia. Kiwi helps fight infections because they are full of vitamin C. Kiwifruit is native to north-central and eastern China. Cultivation of the kiwifruit spread to New Zealand from China during the early 20th century and the fruit became popular with British and American servicemen stationed in New Zealand during World War II. It was later exported to Great Britain and to California during the 1960s.
Here at Alberta Orchard Wellness (AOW), we have a Yellow Male (AU Tiger – a gift from my friend and fellow gardener, Ronnie Myers) and three Yellow Females (Golden Sunshines), as well as one Green Female (Hardy – a gift from The Plant Lady at Johnson Garden and Cafe in Duncanville). We just pruned the kiwi vines last week, planning for a U-Pick on August 28. Kiwi not only serves as a delicious and healthy food, but their deciduous leaves provide solar shading on the southwest corner of our office. Chill the fruits in high humidity after picking for longest storage; they will ripen easily indoors by placing in the windowsill or in a brown paper bag.
Our sturdy arbor was crafted and installed by local blacksmith Steve Davis of Sunheart Metalworks. When I asked my insurance agent about insuring the structure, he assured me it would be in place for a very long time and would not need an additional rider! These vines are heavy and consumptive, I would recommend against a wooden structure. I have seen the vines on metal swing sets and believe they would climb and crawl happily on an existing metal or chain link fence. A few years ago I was at a bus stop in Saint Paul (to speak at a conference) where I met a young citrus grower that gave me some advice that I’ve never forgotten: kiwi (like citrus) thrive with three application of fertilizer yearly on: Valentine’s Day, Mother’s Day and Memorial Day.
The kiwi fruit has so much nutritional value that it contributes to many health benefits as well as being low in calories.
Kiwi bird
Fun Trivia! The name of the kiwi fruit changed from Chinese gooseberry to kiwi because it has similar characteristics with New Zealand’s national symbol, the kiwi bird; which is also small, brown, and fuzzy.
Kiwi fruit components include:
- Vitamin C: its content is almost double that of orange and lemon
- Low in carbohydrates in the form of sugars (9%), 1% protein and 0.5% fat.
- Kiwi fruits are super rich in vitamins A, K E and also contain vitamins B6, B2, B1, niacin.
- Folates: they also contain large amounts of folates. Folate is found in green leafy vegetables, however, it is easily destroyed by cooking so fresh kiwifruit is a great alternative to get your folates!
- Minerals: Kiwi contains large amounts of Potassium, Magnesium, Phosphorus and Iron as well as Copper. Copper, along with vitamin C, help the intestines to to absorb iron.
- Fiber: The kiwi fruit contains 3.4g / 100g of fiber.
- Kiwifruit seed oil contains approximately 62% alpha-linolenic acid, an omega-3 fatty acid.
- Kiwifruit pulp contains carotenoids, such as provitamin A beta-carotene, lutein and zeaxanthin.
The kiwifruit is special because of its high nutritional content, vitamins, minerals, antioxidants, phytochemicals, and fiber content; and the fact that it grows with its own biodegradable bowl. I suggest just cutting the fruit in half and scooping out its deliciousness. The kiwifruit is among the richest fruits in nutritional and health benefits. It is a perfect sweet tart addition to our no recipe green smoothie!
Kiwi is a nutritional super star with amazing health benefits!
The medicinal and health benefits of the kiwi include: improvements in digestion, blood pressure management, protection from DNA damage, boosts immunity, helps with weight loss, improves digestive health, helps to remove toxins from the body, beneficial for diabetes patients, protects against macular degeneration, promotes alkaline balance, prevents constipation, reduces formation of kidney stones, improves sleep, and eliminates free radicals. It has a low to moderate glycemic index and also contains carotenoids such as lutein, zeaxanthin and beta carotene.
IMPROVES HEART HEALTH
Kiwi is heart healthy!
The potassium content in kiwi supports heart health. Potassium aids in blood thinning and clot removal. Furthermore, kiwi contains a polyphenol antioxidant known as quercetin, which helps to reduce the risk of heart disease and stabilize histamines.
LOWERS BLOOD PRESSURE
The high potassium content of kiwifruits help to reduce high blood pressure.
GUT HEALTH
Kiwi nourishes the digestive system by acting as a prebiotic element. Kiwi contains an enzyme, known as actinidain, which helps in digestion as the papain in papaya. A 2012 research project published in Microbial Ecology Health and Disease demonstrates that kiwi has a prebiotic effect of promoting the content of faecal lactobacilli and bifidobacteria.
HELPS TO FIGHT CANCER
Kiwi, a rich source of Vitamin C, helps to fight free radicals that damage our cells and can lead to skin cancer. It also prevents colon cancer as kiwi contains soluble fiber that promotes the growth of good bacteria in the colon reducing colon cancer. An overview of the biological evidence for the anticancer benefits of kiwi can be found at this link.
EATING MORE VEGETABLES & FRUITS MAY PREVENT MILLIONS OF PREMATURE DEATHS
As we say good bye to the month of August, known as Peach Month, Takkon Hashi, in the Choctaw calendar, I am reminded of how we Southerners love our peaches. Growing peaches organically is somewhat difficult but can be done with consistent attention! Organic peaches may not appear as perfectly beautiful as the commercial varieties, that lack the spots and blemishes of a chemical free fruit. Organic peaches are worth seeking out at specialty and farmers markets, and I have occasionally seen peaches in the organic section of the grocery store but not often. Benefits of foods grown in organic soils include a higher antioxidant content and lower cadmium and pesticide residues according to a system review of literature and meta analysis by the British Journal of Nutrition in 2014. Not only can those antioxidants make you healthier, but they also contribute to food’s improved organoleptic qualities ~ taste, aroma, flavor. and mouthfeel. Nevertheless, the health benefits of added fruits to our diets (see above) may outweigh our fear of ingesting harmful chemicals. Sometimes, we may decide that it is better to eat the fruit even if its not organic, especially when studies indicate a clear connection between increasing the intake of fruit and vegetables in the diet and living longer. See link. Eighty percent of Americans do not get enough fresh fruits and vegetables. Intake of fresh, real food is required to prevent disease, to feel well, to create an enviroment that allows for transformation, healing and changing chronic patterns! To reduce chemical residues, peel the thin skins and be sure to use a do-it-yourself produce wash or spray. See recipes below.
Produce Spray
This natural spray is simple to make with ingredients you most likely already have in your kitchen!
1 tablespoon lemon juice
2 tablespoons baking soda
1 cup water
Mix these ingredients until the baking soda has dissolved and pour into a clean spray bottle. Spray your fruits and vegetables and let sit for 5 to 10 minutes. Rinse and enjoy !
Make Your Own Produce Wash
Vinegar does a decent job of removing pesticides and other chemicals from fruit.
Fill up a large bowl or your kitchen sink with 1 part vinegar and 4 parts water. Let your fruits/vegetables soak for up to one hour (non-organic apples can soak for an additional 30 minutes to an hour). Remove the produce from the solution, rinse with water, and they are ready to eat! This wash also helps to extend the life of your fruits and vegetables so that they last longer without spoiling.
Click below for other practical resources!
Learn more: Easy ways to remove pesticides ~ Consumer Reports
Grow Your Own
If you think you are up for growing peach trees, the University of Georgia Extension office published an in-depth, informational guide for planting and growing peach trees, including types of trees, planting location, varieties suited for our climate, pruning, insects and disease, and more.
Where to buy locally grown peaches?
Of course, Alabama has a long history of growing peaches. Here in West Alabama, Chilton County is a hop, skip, and a jump away. Take day trip and go down to buy locally grown peaches directly from the growers. Several fruit stands are located on Highway 82 between Centreville and Montgomery. The Tuscaloosa River Market attracts some Chilton County growers as well! Check the Belle Meadow stand for organics. They had some delicious organic June apples last weekend!
Local Harvest provides online space for local farmers to advertise their farms. Several Alabama peach growers are listed.
One more! This family owned and operated peach farm sells nonorganic peaches at locations in Columbus and Starkville, Mississippi. I enjoyed reading this history of the peach growing family on their website!
The Peach Girl Sells Chilton County Peaches in the East Mississippi. Golden Triangle Area.
FOOD & FARMING CONNECTED WITH MEDICINE!
Dr Frannie Koe is a rural health family doctor in Collinsville, Alabama, who describes herself as ‘A country doctor who tries to help people become healthier and get off as many medicines as possible”. Dr. Koe attempts to live a sustainable lifestyle by being off the grid and working toward minimalism. You can learn more about her and sustainable health and lifestyle at http://agroshare.com.
Dr. Frannie Koe
Dr. Koe’s website, Agroshare, is a project where people can get information on sustainable living, homesteading, herbs, plants and trees, healthy living, healthy eating and a new way of health care. Dr. Koe and her son-in-law created the website as a searchable forum, which is hard to find on other sites including social media sites. They work to share ideas that promote sustainable gardening and hope to jump start people to grow their own whole food (even if its just one item).
The agroshare website includes a community forum, membership pages, blogs, featured farms, newsfeed, resources such as books, movies, podcasts and links to many other pages, articles and research, recipes, events, and a food finder application!
Dr. Frannie has been my primary care physician for years, and she is worth the trip to Collinsville for me as she understands my mission of natural health and using food as medicine. If you are looking for a primary care physician and do not mind a bit of travel, her practice is called Wills Valley Family Medicine. Tell her Dr. Cox sent you!
Ask Dr. Koe’s staff about her Direct Primary Care (DPC) program as an alternative or supplement to the sky-rocketing costs of private insurance. The Valley Care DPC program is $50/month and includes unlimited texts, unlimited doctor visits during DPC hours, and reduced pharmacy prices for generic drugs. The idea is to cut costs significantly to all those who participate in this model of medicine.
Follow Valley Care DPC on Facebook
Dr. Koe’s schedule will change after Labor Day. Valley Care DPC clinic will now be open from 8AM to 6PM. Dr. Koe will see patients from 1PM to 6PM every afternoon from Monday to Thursday and Friday from 8AM to 12PM. If anyone is sick and wants to be seen in the morning from 8AM to 12PM Monday – Thursday they can be seen by CRNP, Pam.
