Nutritional Kiwi Recipes


ZESTY FRUIT SALSA

5 kiwis, peeled and diced

1 quart strawberries, finely chopped

1 pint fresh blackberries, chopped

4 Granny Smith apples - peeled, cored and coarsely shredded

2 Tbsp (30 mL) any flavor fruit jelly

6 Tbsp (90 mL) SPLENDA® Brown Sugar Blend

1 Tbsp (15 mL) cayenne pepper

3 Tbsp (45 mL) habanero hot sauce

1 (7 ounce) can green salsa

1/3 Cup (80 mL) lime juice

Place kiwis, strawberries, blackberries, and apples in a bowl. Stir in jelly, SPLENDA® Brown Sugar Blend, cayenne pepper, hot sauce, green salsa, and lime juice. Stir together.

KIWI STRAWBERRY SMOOTHIE

Fruity goodness for smoothie lovers!

1 banana

6 strawberries

1 kiwi

1/2-cup vanilla frozen yogurt

3/4-cup pineapple and orange juice blend

Place the banana, strawberries, kiwi, vanilla frozen yogurt, pineapple, and orange juice in a blender. Blend until smooth.


BLUEBERRY KIWI SMOOTHIE

1 banana, chopped

1 kiwi, sliced

3/4-cup blueberries

1-cup ice cubes

1 (8 ounce) container vanilla yogurt

Combine the banana, kiwi, blueberries, ice cubes, and vanilla yogurt in a blender. Blend until smooth.


Fresh Tuna and Tropical Fruit

Colorful tropical fruit contrasts with slightly bitter salad greens and fresh tuna steak to make a refreshing main-dish salad.

3 Tbsp (45 mL) frozen pineapple juice concentrate

1/4 Cup (60 mL) water

2 Tbsp (30 mL) reduced-sodium soya sauce

2 tsp (10 mL) honey

1/4 tsp (1.25 mL) freshly ground pepper

1 pound tuna steak, (about 1 inch thick)

2 tsp (10 mL) extra-virgin olive oil

4 cups mixed salad greens

1 small head radicchio, cored and shredded (about 2 cups)

1 ripe mango, (about 12 ounces), peeled, pitted and sliced

2 kiwis, peeled and cut into 8 pieces each

Whisk pineapple juice concentrate, water, soya sauce, honey, and pepper in a small bowl. Place tuna steak in a shallow pan. Pour the marinade over the tuna; turn to coat. Cover and marinate in the refrigerator for 45 minutes, turning twice. Turn to vinaigrette while it chills.

Pineapple-Mint Vinaigrette

3 Tbsp (45 mL) frozen pineapple juice concentrate

1 ½ Tbsp (22.5 mL) water

2 Tbsp (30 mL) cider vinegar

2 tsp (10 mL) chopped fresh mint

1/4 tsp (1.25 mL) salt

1/4 tsp (1.25 mL) freshly ground pepper

1/4 Cup (60 mL) extra-virgin olive oil

Whisk pineapple juice concentrate, water, vinegar, mint, salt and pepper in a small bowl; slowly whisk in oil. Heat oil in a large skillet over medium heat. Add tuna; cook until browned and just opaque in the center, 4 to 6 minutes per side. Transfer tuna to a cutting board; let stand for 5 minutes. Meanwhile, combine greens, radicchio, mango and kiwis in a large bowl. Pour on 1/3 cup of the vinaigrette and toss to coat. Divide salad among 4 plates. Cut tuna into 1/4-inch-thick slices. Top each salad with tuna and drizzle with the remaining vinaigrette. Serve immediately.

Researchers have found that diets that contain plenty of fiber can reduce high cholesterol levels, which may reduce the risk of heart disease and heart attack. Dietary fiber also helps with binding and removing toxins from the colon, which is helpful in preventing colon cancer. In addition, fiber-rich foods, like kiwifruit, are good for keeping the blood sugar levels of diabetic patients under control.

Kiwi fruits are rich in many vitamins, flavonoids, and minerals. In particular, they contain a high amount of vitamin C (more than oranges), as much potassium as bananas, and a good amount of beta-carotene.

Kiwi fruit contains a remarkable amount of vitamins C, E and A. Vitamin C is a water-soluble antioxidant that has been proven to provide protection from free radicals, dramatically improving the health of individuals who consume it regularly against all kinds of disease, from cardiovascular problems to cancer and obesity.

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