Dehydrated kiwi chips are small slices of fresh kiwi that have been sufficiently dried out (using either an oven or a food dehydrator) so that no moisture remains. The removal of moisture (water) renders this dried fruit totally shelf-stable.
In an airtight container or Ziploc bag, adequately dried kiwi chips can be stored at room temperature for up to 3 months!
The US kiwifruit season ranges from October through May for those kiwi grown primarily in California. For kiwi harvested in the southern hemisphere (New Zealand), kiwi are primarily harvested in the months of March through May. During these months, kiwi can be purchased cheaply at nearly any supermarket.
Did you know that kiwi is also known as Chinese gooseberry? When New Zealand began to grow this crop, they coined the name “kiwifruit.”
In my recipe, no fancy equipment is needed. No drying racks, or food dehydrators are necessary. Instead, we will dehydrate kiwi using use the tools you already have available in your home kitchen. A simple cookie sheet and some parchment paper (for ease of clean up) is all you need to get these kiwi cooking!
Why You'll Love this Recipe!
If you’re looking for a quick, sweet snack, you must try this dehydrated kiwi recipe. Kiwi chips are portable, bite-sized little slices of sweet and sour goodness! Keep a Ziploc bag of these shelf stable kiwi chips in your car and in your purse, and you’ll have a vitamin-C packed, nutritious snack ready at all times for yourself and your family.
What Does Dehydrated Kiwi Taste Like?
Dehydrated kiwi is SO delicious! It tastes like sour gummy candy, fruit by-the-foot, and sweet fruit snacks! I LOVE me some sour candy, and dried kiwi chips always satisfy my craving! Dehydrating kiwi fruit concentrates the sweet and sour flavors. Forget sugar-laden processed fruit snacks and whip up a batch of these, stat. Dehydrating kiwi is so very easy!
Is Dehydrated Kiwi Good For You?
Yes, dehydrated kiwi chips are healthy! This recipe constitutes a super easy, healthy pregnancy snack. Let’s take a closer look at the nutritional highlights of the main ingredient in this pregnancy recipe: kiwi!
How is kiwi good for health?
Kiwi is a very nutrient dense food. Notably, Kiwi provides antioxidants, fiber, and vitamin C.
One medium kiwi fruit contains around 40 calories, 10g carbohydrates, and 2g fiber, and contains vitamins and minerals, including vitamin K, vitamin C, potassium, and magnesium. The potassium found in kiwi is helpful in that it regulates blood pressure, helps prevent muscle cramps, and maintains correct water-salt balance.
Additionally, kiwi possesses abundant vitamin C. The vitamin C found in kiwi helps baby's bones, gums, teeth and muscles to develop properly. Adults, including pregnant women, should reach daily intakes of at least 400 mg of vitamin C.
Is dried kiwi good for diabetics?
Fresh kiwi is a low glycemic index (GI) fruit. This is largely because the high water content of fresh kiwifruit results in a low glycemic impact; therefore this fruit is suitable for those individuals with diabetes, including pregnant women with gestational diabetes. Pregnant women who have developed gestational diabetes have higher levels of blood glucose (blood sugars).
A single fresh kiwi (approximately 70g in weight) contains about 6g in sugars, and consuming an appropriate serving of fresh kiwi does not lead to an increase in blood sugars. In contrast, 70g of dehydrated kiwi does contain more sugar (42g). Because all traces of water have been removed from the dried fruit, the sugars are more concentrated. Therefore, if sugar intake is a concern for you, you will want to consume less dried kiwi than fresh kiwi. A 1/2 cup serving of dried kiwi is an appropriate serving for a pregnant woman. Be sure to consult with your medical professional on your daily sugar intake.
Conventional or organic kiwi?
As far as whether to spring for organic kiwis: for many years, kiwi has been listed on the EWG’s (Environmental Working Group) “Clean 15” list. Specifically, this means that kiwi is one of the 15 top fruits and vegetables that is low in pesticide residue, making it safe to eat conventional fruit (versus organic). Kiwis available in the USA are typically grown in California.
In my opinion, pesticide content will depend somewhat on where the kiwi was grown, so be aware of the fruit’s origin. Often, the pesticide residue lingers on the fruit’s outer peel. Because we are eating the kiwi peel here, I would personally choose organic kiwi.
12 kiwifruits (a.k.a kiwi, or Chinese gooseberry)
How to Make Dehydrated Kiwi Chips in the Oven
Step 1: Rinse the kiwi fruits
Rinse and scrub the kiwis under running cold water to remove any dirt and/or bacteria. I keep a non-toxic, clean fruit scrubbing brush, such as this one, by my sink at all times. Alternatively, you can wash the kiwi fruits off by using a vinegar / water mixture. Combine 1 part vinegar to 3 parts vinegar and scrub the kiwis using this solution. Rinse and dry them off.
Step 2: Slice kiwi fruits
Using a sharp knife, carefully slice each of the kiwis into 2-3 mm slices. (1/8 to ¼ inch thick).
There is no need to peel kiwi prior to slicing. Trust me, you will not even notice the kiwi peel after these fruits are dried. If for whatever reason you do prefer to peel the kiwis, do so using a vegetable peeler. Alternatively, you can use this nifty little specialized kiwi peeler! This peeler is great for removing thin fruit skins, such as tomato or kiwi.
Step 3: Dehydrate the kiwi fruits
Next, place the fruit on a parchment-lined cookie sheet pan with a little space around each slice. Bake in the oven at a low 200 degrees Fahrenheit (93 degrees Celsius) for 4 hours. Set a kitchen timer for the halfway point, and then flip the fruits over at that time.
Step 4: Serve and eat!
Test one of the kiwis at the four-hour mark. If you have sliced the kiwis thinly enough, they should visually appear fully dried out (no signs of moisture) and should have no visible moisture appearing when a dehydrated kiwi is bent in half. If you see any trace of moisture, then bake the batch for another half hour or so, until all moisture has evaporated.
Of course, if you and your family are planning to consume the full batch immediately, you can eat the dried kiwi whenever you like, no need to worry about moisture! Ideally, the kiwi will be chewy and leathery in texture. If you want them crunchy, then add an extra hour of bake time.
What to Do With Dehydrated Kiwis
Dehydrated kiwi chips are so delicious on their own, but are especially good with:
- A bowl of vanilla yogurt sprinkled with crunchy granola or oats
- Mixed with various mixed nuts, dried fruits, and raisins in a bag of trail mix
- Toss dried kiwi slices with salted, dried veggie chips (such as zucchini or sliced carrots) for a sweet-and-salty combo
Some suggestions for recipe variations include the following:
Dried kiwi chips truly require no added sweetener because the natural sweetness and tartness of the fruit requires no enhancement. But perhaps you want to make this dried fruit into a really decadent treat? If so, then try pressing the freshly-sliced kiwi slices into a dish of granulated sugar before drying them in the oven. Be aware that this will increase the sugar content.
Want to add some rich chocolaty flavor? After pulling the kiwi out of the oven, try dipping each dried kiwi slice halfway into some melted milk chocolate and then allowing them to dry on a drying rack before eating. Wow, would that be good!
No need for refrigeration or freezer storage. As long as the dried kiwi are devoid of all moisture, simply store them in an airtight container at room temperature for up to three months. These reusable, BPA-free ziploc storage bags are perfect for this purpose.
Frequently Asked Questions (FAQ)
How much sugar is in a kiwi?
A single fresh kiwi weighing approximately 70g contains approximately 6g of sugar. Because much of the weight is water weight, this fruit has a low glycemic index. On the other hand, 70g of dehydrated kiwi contains 42g of sugar. Because all traces of water have been removed from the fruit, the sugars are more concentrated. Therefore you will want to consume less dried kiwi than fresh in one sitting.
How long does dehydrated kiwi last?
Dehydrated kiwi slices can last up to 3 months at room temperature, if stored properly in an airtight container.
Is dried kiwi good for pregnancy?
Absolutely, according to the USDA, ½ cup of dried fruit counts as a suitable serving of fruit in any trimester. Additionally, studies have shown that dried fruits have properties that potentially influence the risk of spontaneous PTD (pregnancy preterm delivery)!
You'll Also Love These Related Pregnancy Snack Recipes
Dehydrated Kiwi | Dried Kiwi ChipsAuthor:
- 12 kiwi fruit
- Rinse and scrub the kiwis under cold running water to remove any dirt and/or bacteria.
- Using a sharp knife, carefully slice each of the kiwis into 2-3 mm slices. (1/8 to ¼ inch thick).
- Place the sliced kiwi fruit on a parchment-lined cookie sheet pan with a little space around each slice. Bake in the oven at a low 200 degrees Fahrenheit (93 C) for 4 hours. Set a timer for the halfway point, and flip the fruits over at that time.