Superfood: Kiwifruit


One of our favourite summer fruits, is that little nugget, the kiwifruit. Why? Well, they are the absolute king when it comes to antioxidants. A recent study coming out of Japan claims that kiwifruit, particularly the golden variety, contain even more antioxidants than traditional citrus fruits like oranges and grapefruits. Gotta love that.

Kiwifruits are also great sources of folate, potassium and fibre, but the most unusual thing is the high levels of vitamin E. What makes that so unusual? Well most vitamin E rich foods are typically also high in fats and calories, for example nuts and oils. Kiwifruits are surprisingly low in calories despite their high nutrient profile. Woo hoo!

The high nutrient levels, combined with its low calorie count, give kiwifruits heart health promoting capabilities. The vitamin C and E in kiwifruits act to protect your cardiovascular system by limiting the likelihood of forming blood clots. A study in Norway found that eating 2 kiwifruits a day, for just one month, reduces your chance of getting blood clots by 18% - not bad for a humble fruit!

Here are a couple of our favourite recipes to make use of the kiwifruit’s goodness!

Kiwi, Lime and Mint Cooler (serves 8)Try upping your kiwifruit intake by adding it to refreshing, and healthy, drinks.

What you’ll need:
1/2 cup (110g) caster sugar
1/2 cup (125ml) boiling water
4 gold and 4 green kiwifruit
1/3 cup (80ml) lime juice (from 3-4 limes)
1/2 cup mint leaves
2 cups ice cubes
1 cup (250ml) sparkling wine or sparkling water

What to do:
1. In a large jug, dissolve 1/2 cup of caster sugar in 1/2 cup of boiling water, then place in the fridge to chill.
2. Peel and roughly chop 4 gold and 4 green kiwifruit, then blend until smooth with the cooled syrup, 1/3 cup (80ml) lime juice, 1/2 firmly packed cup mint leaves and 2 cups ice cubes.
3. Pour into a jug and top up with 1 cup (250ml) sparkling wine or sparkling water, or divide among glasses and top up with wine or water. Serve with extra mint.

Kiwifruit Salsa (serves 4)Boost your vitamin C and E levels with this easy kiwifruit salsa. Try it on top of fish or chicken for dinner - yum!

What you’ll need:
4 kiwifruit, peeled, chopped
1 red capsicum, halved, seeded, cut into 1cm pieces
2 shallots, ends trimmed, thinly sliced
1/3 cup fresh coriander, chopped
2 tsp fresh lime juice

What to do:
1. Place the kiwifruit, capsicum, shallot, coriander and lime juice in a glass or ceramic bowl.
2. Season with salt and pepper. Stir gently until well combined.

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